Saturday, May 1, 2010
Picking The Right Milk For You
Just now I went to Egonutrition's store at Lot 10, just to survey the prices of few protein-supplements-prior-to-sleep (less active protein, like soy protein and casein protein) and guess what, they are relatively expensive! But that dude in that store just shared with me his experience (He's a bodybuilding athlete and got sponsored about RM3k per month to enter the bodybuilding tournament, and that money is just for the supplements!). He said, "If you need to gain weight and looking for a low-active protein to be consumed prior to sleep, but you are on tight budget, just go with a glass of milk, a low-fat milk. Milk contains cansein but yeah, it's not concentrated like those supplements."
You are right dude. In fact milk contains both casein and whey protein. But what are they? what so special about those two? I'll tell you that later in other different entry, but as for now, I just want to share few tips of how to pick the right milk for your diet, since they are plenty type of them available out there, but not many of us concern about it. This entry is actually a respond of my previous entry entitled "10 Tips of how to gain weight for dummies" (Some of you asked me about this before, so here you go...).
Full-cream milk is simply a whole milk that has had its cream blended in and homogenized. It has about 3.5% of fat.
My personal comment: This is a milk that recommended by a doctor and nutritionist to be given to a baby until they become a toddler. But most product specifically for babies have been fortified with stuffs that helps human growth along with antibiotics (like imunofortis in Dumex). This is totally consumable to all people, from younger people to elder.
Skim milk is a milk product with an extremely low fat percentage, less than 0.5% of fat. Some countries regard skim milk as "nonfat milk".
My personal comment: This is a milk that bodybuilders consume once after their workout along with whey protein. This is because fat will slow down the absorption of protein into the blood-stream; something that they need to avoid (because the muscle break-down need to be repaired quickly). This milk is also good for people who need to cut down their calorie intake in order to lose weight, though the taste is almost plain like a water.
Fresh milk is a milk that comes straight from the cow, goat, buffalo or Yak, it's unpasteurized, non homogenized, unadulterated milk. Nothing added or taken out.
My personal comment: For those who wants to gain weight, seriously look for this kind of milk, but I bet some of you won't like the strong smell. Notice that fresh milk also contains higher amount of cholestrol compared to other processed milks, so watch out.
1% milk is a reduced-fat milk that has about 1% of fat.
2% milk is a reduced-fat milk that has about 2% of fat.
My personal comment: These 2 are just at the middle, between 'skim milk' and 'whole/fresh milk'. You don't like the smell of fresh milk? You think full-cream milk has way too much fat, but you need to gain weight? Skim milk just taste suck like drinking a mineral water? Then these two work fine for you.
Other alternative other than described above?
Soy Milk
My personal comment: There is no such like nonfat soy milk available in the outlet, and most soy milk brands are loaded with too much sugar. But it is a good milk source for a vegetarian, and also for those who are allergic to cow's milk.
Nut Milk (groundnut, almond)
My personal comment: May not work for those who have allergy on nuts product, in fact it is quite expensive. Other comments are just like soy milk.
Anything to share, comments?
Tuesday, April 27, 2010
10 Tips of How To Gain Weight For Dummies
Here are some tips about how to gain weight, that I managed to post on Facebook between 20-26 April 2010.
[NUMBER 1] Never skip your meals. Never. Please feed your mouth with good snacks (i.e mixed nuts) whenever your stomach start to crave annoyingly shouting for "Feed me.. feed me!!"
[NUMBER 2] Sleep like a baby, at least 8 continuous hours per day. Human Growth Hormone (HGH) starts to kick in to your blood stream ONLY after the first 4 hours of your sleep; See what happens to you if you sleep 4-5 hours or less.....??
[NUMBER 3] Drink 3 glasses of milk (250ml each) everyday - morning, evening, & before go to bed. A lot? Naah. I told you to act like a baby (baby do grow everyday!). Milk packs your dietary nutrition with calcium that increases your bone density/length, while providing you with protein & certain vitamins. What kind of milk? Fresh milk, and of course it comes from cow.
[NUMBER 4] Make sure you have an adequate vitamins supplied to you everyday. You can get this easily through a VARIETY of foods & vegetables; make sure to learn each fruits' micronutrients. Lazy enough? Go to the nearest pharmacy & buy a pack of Multi-vitamins supplement. Appeton Multi-vits™ costs you RM24 per pack (for a month), which has 30 tablets per pack.
[NUMBER 5] This is the most crucial part & my favorite after all. Your calorie intake (consumed) must be GREATER than calorie that your body needs (burned) that day. i.e. adding extra 500kcal to your normal 'Daily Calorie Requirement' (DCR) will help. Search these terms on Google and start to calculate your own DCR. Or consult me if you need help.
[NUMBER 6] Knowing how much you gotta eat per day, now make sure to opt 'good food' instead of 'junk food'. Of course you may eat 2 cans of Mister Potato/Lay's Chips™ to make up your 2000kcal/day. But do you thing it's healthy? Does it contain micronutrients, phytochemicals & minerals you need? Does it satisfy your hunger? NO NO NO.. (Don't Phunk With My Heart!).
[NUMBER 7] Go get, atleast a decent scale placed in your room or your bath tab. There is no way to gain (or lose) weight without tracking your progress, every week, right?
[NUMBER 8] Do few weight training workouts, applying all parts of your body (arms, shoulders, chest, etc). Do it in a right manner, i.e for each rep, do it slowly & do not depend on momentum; otherwise you just burn the calorie for nothing. You need that burning sensations (muscle microscopic tears) in order for your muscles to get 'repaired', & eventually grow.
[NUMBER 9] When having a meal, always raise these questions in your mind: where's my carbs? where's my protein? where's my vegetables, fruits? (As for fats, they are practically EVERYWHERE in your food, so you don't have to concern much about it). This is to make sure you gain weight correctly, remember that you are not looking for obesity..
[NUMBER 10] I've been observing and notice that, most people who are in easy-happy-go-lucky mood tend to gain weight easily while people who stress out tend to lose some weight. That includes my ex-gf who obviously had gained weight (since she was so happy to be with me), but later she lost some after we broke up. So peeps, moral of the story....
P/S: Please let me know what you get after few weeks you follow this tips ;p
Wednesday, January 6, 2010
Tip 1: Yang mana satu susu pilihan hati?
Tak sangka banyak respon berkenaan post aku sebelum ni, apa-apa hal pun gud luck la kpada mereka yg berusaha utk turun berat, atau pun nak jd tggi sedikit. Aku akan teruskan posting tips berguna untuk menjaga berat badan dan kesihatan, sambil2 aku post juga idea2 dan pandangan aku berkenaan muzik.
Bercakap soal nak tinggi, satu benda yang pasti tiba2 muncul dlm kepala otak ni, tak lain tak bukan ialah Calcium: elemen ke 20 dlm jadual berkala moden. Calcium ni merupakan micro-nutrient yg penting sbb ia membantu memperkuatkan tulang, dan juga utk pertumbuhan tulang pada peringkat awal manusia.
Kalau diperhatikan graf tumbesaran manusia, semakin tua manusia tu, maka semakin byk calcium yg perlu di ambil dalam sehari, untuk mengelak dari mendapat penyakit tulang reput/ ostreoporosis (btl ke salah aku eja ni, hantam sajalah, malas nk buka wiki). Terdapat beberapa cara nak mengadaptasi calcium dlm diet seharian kita, antaranya makan ikan2 kecil (ikan bilis, sardin, sbb ikan2 ni kita mkn dgn tulang2 dia skali), dan juga minum susu.
Cakap soal susu pulak, semenjak aku pulang dari RIT, aku memilih susu tepung Nesvita Omega Plus, atas beberapa faktor. Antaranya, ia mengandungi Acticol yg membantu merendahkan tahap kolestrol dlm darah, ia rendah kandungan lemak (2.9g fat per serving), tinggi calcium dan juga protein (8.4g per serving). Rata2 susu yang aku usha kat Tesco dan Giant, rata-ratanya susu tepung seperti Dutch Lady, Fern Leaf dan Everyday mempunyai kandungan Fat yg lebih tggi dari Protein (alaa, Full Cream la katakan, perghhhh). Dan semalam, aku turun ke kedai mini kat depan taman aku, ingat2 nak restock la Nesvita Omega plus ni, siap aku tengok dapat percuma sudu lagi, tp alih2 bila aku refer kat maklumat nutrisi dia, aku perasan yg Nestle ni dh merendahkan kandungan Protein (or maybe dh update mengenai kandungan protein sebenar dlm dia) dari 8.4g kepada 6g, but jumlah Fat, Carbs, dan yang lain2 masih sama. Then aku browse lak jenama2 yang lain, sekali aku terkesima bila aku tgk Anlene Nano-Calcium yang bukan saja diturun kan harga, tetapi siap dpt ekstra 200g compared to Nesvita Omega tadi (and both packs have an equal price). So, here it goes, Anlene Nano-CAlcium, with 6g of Protein and 0.9g of Fat in each serving! Mungkin aku akan bersama Anlene buat sementara waktu, sehinggalah aku jumpa produk yg lebih baik kelak (will let u guys know, insyA).
Aku gak baru tau, Nesvita dah punya produk baru rupanya, Nesvita Calci-plus, a counterpart of Anlene Nano-Calcium since both has about the same amount of protein and fat. Mungkin sebab itu jugakah Nestle dah merombak kandungan Nesvita Omega Plus?
Adakah mereka juga peminat Nesvita seperti aku?
Sunday, January 3, 2010
Turun Berat Badan?
Ramai yang tanya aku, macam mana aku boleh kurus sampai hilang 40Kg berat badan. Letih juga aku nak jawab satu demi persatu pertanyaan memandangkan jawapan yang akan aku lontarkan kepada mereka yang bertanya adalah hampir sama sahaja. Sempena tahun baru ini, biarlah aku cerita sikit strategi untuk hilang sekurang-kurangnya 1Kg dalam masa 1 minggu, so kalau korang nak hilang, let say 40Kg macam aku, maka boleh hilang dalam lebih kurang 40 minggu = 10 bulan sahaja.
Korang mesti pelik, kenapa sampai 40Kg je, then aku stop? Sebabnya mudah saja, iaitu kalau aku hilang 40Kg, maka aku akan mendapat BMI idle iaitu 24. As simple as that. So, korang kalau nak kurus tu, apa2 hal pun buat la kira2 dulu ok, jangan terlebih kurus sampai jd ‘keding’ plak. Terlebih dahulu, aku nak bagitahu la, aku share info ni bukan la sebab nak riak kata aku kurus ke apa, tapi aku rasa benda ni adalah ilmu, dan memang wajib ilmu itu disebarkan supaya ianya terus bercambah. Ok? Pendek cerita, berikut adalah tips yang aku amalkan semasa dalam tempoh 10 bulan aku kuruskan badan, tanpa pil diet, dan paling penting, tanpa JUS MATE 5 Dr. Rozmey atau Acai Berry :D
Langkah 1: Kira Berat Badan Sasaran, guna formula BMI
Kira BMI terkini korang, then kira plak berapa berat yang perlu korang buang. BMI Idle korang (BMI Idle ialah antara 18-25, Overweight 25-30, Obese 30>). Contoh pengiraan:
Berat terkini 140Kg, Tinggi pula 1.5m (memang clearly obese la kan).
Formula: BMI = Berat dalam Kg / (Tinggi dalam meter)^2
= 140Kg / (1.5m)^2
= 62.2 Kg/m^2
Sememangnya super duper obese la bmi 62.2 ni, nak turun pulak sampai sekurang-kurangnya dapat bmi 25, so berapa ek nak buang? Sebab kita ni kadang-kadang dah tak bleh nak tinggi lagi bila melepasi umur 20 tahun, maka kita kena jugak adjust weight kita ni. Kira expected weight (berat target) dulu la jawabnya.
Berat target (kg) = BMI target X (Tinggi dalam meter)^2
= 25 X (1.5m)^2
= 56.3 Kg ~ 56Kg.
Berat perlu dibuang = Berat terkini – Berat target
= 140 – 56
= 84 Kg.
Mesti korang kata, gila ke apa ko ejoy, nak buang sampai 84Kg. Di sini, biar aku jelaskan, itu bukan perkara mustahil. Nak buang 84Kg, maksudnya kena makan masa 84 minggu, lebih kurang setahun setengah juga la, tapi itu bukan suatu masalah. Yang penting disiplin dengan program, that’s the key of success. Kalau rasa 84Kg tu terlalu banyak, boleh je kita nak buat sub-goal dulu, seperti nak turunkan berat sebanyak 20Kg dulu, then bila dh lepas tu, naikkan sket untuk turun 30Kg plak. Sikit2 lama2 jd bukit, betol tak?
Langkah 2: Senaman
Secara jujur, korang tak perlu nak senaman sebenarnya kalau nak turunkan berat badan, dengan syarat korang ambil dalam 1000Kcal je makanan dalam sehari untuk turunkan seurang-kurangnya 1Kg/seminggu. 1000Kcal je sehari? Memang gila sebab itu sangat merbahaya untuk kesihatan, silap haribulan, boleh dapat sakit berkaitan gastro usus atau lebih popular dipanggil gastrik. Jadi, kena makan banyak la jugak ye En ejoy? Yup. Kena makan, tapi dengan cara yang betul, seperti yang aku akan cerita nanti. Jadi kalau dah makan kena banyak, macam mana nak turun berat? Senaman la jawabnya. secara umum, ada 2 jenis senaman yang korang mungkin tahu, iaitu Cardio orientated dan Strength orientated. Apa kemenda 2 benda tu? Cardio ni ialah bentuk senaman yang menguji dan memperbaiki stamina apabila sesuatu perbuatan diulang banyak kali dalam tempoh2 tertentu, manakala Strength pulak adalah bentuk senaman yang menguji dan memperbaiki kekuatan otot. Contoh senaman Cardio ni ialah Jogging, briesk-walking, skipping, berenang, bermain futsal, etc. Manakala contoh senaman strength ialah weight lifting, push-up, etc.
Umumnya, aku hanya bersenam 4-5 hari seminggu sahaja, di waktu pagi, dengan jadual yang berikut, tapi korang tak semestinya nak ikut jadual ni, terpulang kepada individu dan kelapangan la:
Isnin: Jogging (30 minit non-stop, burn about 300Kcal-400Kcal)
Selasa: Bermain dengan Dumbell (1 Jam).
Rabu: REHAT
Khamis: Jogging (30 minit)
Jumaat: Bermain dengan Dumbell (1 Jam)
Sabtu: Jogging (30 minit)
Ahad: REHAT
Korang mesti perasan, kenapa aku lebihkan ‘jogging’ daripada ‘bermain dumbell/weight training’, ini tidak adil!! (dialog cerita 3 abdul). Jawapan aku mudah saja. Ini kerana antara 2 jenis senaman aku sebut tadi, senaman cardio lah yang paling berkesan untuk BAKAR lemak. Yup, anda tak salah dengar. Tapi, kenapa ya? Ini kerana senaman cardio ni banyak guna tenaga dan paling penting, ia mudah dilakukan. Ada sesiapa disini yang tidak tahu berlari? Berjalan? Memang mudah kan? Dan tips yang paling mudah, ini aku belajar dari Kevin Zahri la, seelok-eloknya buat cardio ni bila perut kita tak berisi makanan sekurang-kurangnya 4-8jam. Sebabnya mudah saja, sebab pada ketika inilah glucogen level dalam badan kita sangat rendah sehinggakan dalam 15 minit jogging saja, ianya akan habis, dan pada ketika ni lah badan kita akan cari sumber tenaga alternatif: BODY FAT aka LEMAK. Sebab itulah seeloknya jogging sebelah awal pagi (lepas bangun tido) sebab waktu tu perut kita kosong lagi, kalau tak boleh gak (faktor busy), boleh gak jogging waktu2 lain, tapi pastikan perut kosong dengan carbohydrate sekurang-kurangnya 4-8 jam la, dan tempoh jogging tu pulak hendaklah melebihi 20 minit, sure korang burn fat. Tapi jangan lupa minum air kosong pulak ye, kang korang dehydrasi pulak.
Langkah 3: Diet
Ramai orang salah anggap maksud diet ni. Sebut je diet, mesti ingat maksudnya nak kurus. Tak, itu definasi salah. Sedangkan Diet ni maksudnya cara korang makan. Even makan burger hari2 pun dikira diet gak, tapi diet tak sihat la. Dan bila sebut pasal diet, pasti tak lari dengan istilah kalori (Kcal). Kalori ni ialah suatu unit tenaga. Korang beli apa2 produk makanan, pasti ada label makanan yang tulis jumlah kalori, protein, carbs, fat, sodium, etc. Even ramai juga antara kita mesti tak tahu, yang setiap orang mempunyai had kalori yang berbeza, bergantung pada berat badan masing2 (ada cara/formula untuk kira dia, tapi aku tak nak tulis disini sebab tak mahu kepala korang pening nanti). Kalau korang rajin nak kira kalori gak macam aku, aku rekemen masuk website kevin zahri ni menerusi link ni.
Tapi kalau korang rasa malas nak kira, ikut tips aku yang amat mudah ni (berdasarkan pengalaman aku la, dah nama aku buat hari2).
1. Makan 5 kali sehari: Breakfast, Lunch, Tea-break, Dinner, Supper (minum segelas susu sahaja). And Never skip your meals. NEVER.
2. Breakfast: makan roti, esok makan oat, lusa makan nasi lemak (setengah pinggan). Lepas tu aku akan ulang menu yang sama, so siapa cakap nak kurus kena elak makan nasi lemak? Minum pulak aku minum samada susu lembu, milo atau teh, tapi hanya guna satu teh gula saja dalam setiap gelas. Selalunya aku tak taruh gula langsung la.
3. Lunch dan Dinner: aku makan segenggam nasi/setengah pinggan saja dalam setiap hidangan, ¼ pinggan untuk sumber protein (ikan, ayam, etc), ¼ lagi untuk sayuran. Elakkan ambil kuah dari lauk2 tersebut sebab berminyak. Untuk permulaan, cuba hadkan kuah tu dengan 1 sudu saja, bila dah lama2 tu, kalau dah biasa tu tak payah bubuh kuah terus. Lagi satu, jangan makan kulit ayam, dan kurangkan makan daging sebab daging lembu banyak saturated fat. Dada ayam dan makanan laut adalah pilihan protein yang terbaik
4. Cravings? Makan keropok, cekedis, coklat, aiskrim dihadkan hanya untuk hujung minggu saja, tapi ingat, jangan berlebih2. Memang nikmat la dapat makan waktu tu, sebab dapat makan seminggu sekali je kan, memang nikmat dia 1000X daripada kalau kita makan benda2 tu hari2. Maksure juga tengok jumlah kalorie dalam makanan tu kat label “maklumat pemakanan”. Secara tak langsung, korang akan ‘berjaga-jaga’ dengan jumlah cekedis yang korang nak makan.
5. Tingkatkan metabolism = burn calorie dengan efisyen = turun berat dengan cepat!! Tapi macam mana nak tingkatkan metabolism? Makan banyak sayuran dan buah-buahan (Vitamin B, Taurina), dan sekali sekala minum juga teh dan kopi, sebab caffeine juga mampu tingkatkan metabolism.
6. Elakkan minum benda-benda manis. Macam dalam kes aku, aku kadang2 tak ambil gula terus dalam seminggu, sebab aku tahu aku boleh dapat glucose dan carbohydrate dari sumber lain (buah, sayur, nasi, roti). Banyakkan minum air kosong, about 8 glasses per day.
Itulah sahaja tips2 yang aku amalkan. Semoga korang juga akan mencapai maklamat untuk turun berat badan. Tapi ingat, jangan terlalu ekstrem ok? Kalau korang rasa tiada perubahan tu, korang cubalah muhasabah diri, tanya diri sendiri kenapa tak turun. Sebab setahu aku, nak turun berat ni tak susah asalkan kita sabar, dan terus berikan 200% komitmen dengan tips2 tadi. Jangan lupa juga, rekod berat badan korang setiap minggu, and keep track on it ok? Good Luck, and Happy New Year 2010.
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