31 Oktober 2013.
Perkongsian terbaru di FB Kevin Zahri....
31 October 2013
Mak : Dialisis 3 Kali Seminggu
Gambar masa melawat mak tengahari semalam sebelum bergerak ke Nilai menghadiri kursus. Masa dalam perjalanan ke hospital, kakak aku telefon beritahu ikutkan doktor pakar dah keluarkan surat discharge dan surat rujukan untuk proses dialisis di pusat dialisis luar (swasta) 3 kali seminggu.
Masa aku dengar tu, hati aku sedih sangat. 3 kali seminggu adalah indikasi tak elok, maksudnya buah pinggang mak memang dah makin rosak. Kakak aku kata maybe hold discharge dulu sebab kena cari dulu pusat dialisis baru boleh discharge.
Kami adik beradik ada pernah bincangkan, kalau betul mak kena buat dialisis sampai 3 kali seminggu, kena cari pusat dialisis yang boleh buka sampai malam atau ada masa rawatan yang fleksibel. InshaAllah, semoga Allah permudahkan urusan kami dalam menjaga mak tersayang sampai akhir hayat mak.
Masa sampai hospital untuk hantar kipas dan makanan tengahari bibik, aku tengok muka mak makin sembab. Alahai.... :( Betullah orang kata, duduk di hospital dan dikelilingi orang sakit, kita (mak) akan makin jadi sakit. Lain auranya orang sakit di persekitaran sihat dengan persekitaran tidak sihat.
P/s: Ada hikmahnya aku masih duduk serumah dengan mak. Perancangan Allah tu adalah sebaik-baik perancangan kepada umatNya....
Cabaran 90 Hari : Berkursus Dan Diet Herbalife
31 Oktober 2013.
Bersiaran langsung dari tempat berkursus, Nilai Springs Golf Club & Resort Hotel. Sampai tadi lebih kurang jam 5.30 petang dalam keadaan hujan lebat bermula dari exit Nilai membawa ke hotel.
Berkursus selama 3 hari sehingga hari Jumaat ini. Beg luggage besar dibawa, bukan berisi baju sangat pun tapi sumbat dengan macam-macam persediaan diet Herbalife. Buah-buahan, kurma, susu kambing, aloe, teamix, F1 dan F3 malah mesin Shake N Take. Huhu....diet tetap diet.
Datang berkursus pun dengan kenderaan sendiri, walaupun jabatan sediakan kemudahan bas jabatan. Lebih senang dengan kenderaan sendiri, lagi-lagi nak berangkut air mineral yang hampir 17 liter tu....
Diet kekal macam biasa; pagi dan malam shake Herbalife, cuma tengahari makan nasi. Air minum sehari sekurang-kurangnya 6 liter. Dalam kereta siap masukkan kasut sukan incase petang ada waktu senggang, bolehlah beriadah. Rasa lemau pula bila tak dapat berzumba. Takpe-takpe, kita 'bayar' balik hutang bersenam hujung minggu ni...inshaAllah!
30 October 2013
Majalah SHAPE November 2103
30 Oktober 2013.
Majalah SHAPE bulan November 2013 dah keluar.
Malam tadi lepas sambut hari ulangtahun dengan hubby, sementara tunggu dia habis kerja, aku jalan-jalan ke kedai buku POPULAR. Tak sah kalau tak beli apa-apa kat situ, berhantu betul...hehehe!
Tajuk-tajuk dalam majalah SHAPE kali ni banyak yang menarik, contohnya;
- SHAPE's Favourite 2013 : Bust Your Belly Bulge
- You Can Do It! Shape-Over Your Body : Lose inches and firm up in just 4 weeks
- Age-Proof Your Lifestyle : To Lead A Longer, Healthier, More Fulfilling Life
- Maria Sharapova : Serves Up Her Strategies For Staying Fit, Healthy, Stylish And Focused
- Get Glossy, Gorgeous Hair Now! : The Tricks And Tips That Will Take Your Hair From Blah To Beautiful
- Julianne Moore Shares Her Secrets For Staying Hot, Happy And Healthy
- "I Dropped 47 Kilograms!" How One Reader Overcome Diabetis And Turned Her Life Around With Exercise
P/s:Baru perasan, majalah SHAPE bulan Oktober terlepas beli....hurm! Start beli bulan September, Oktober skip beli, ni baru beli balik yang bulan November, tu pun sebab ada di antara tajuk utama tu mencuri perhatian.
29 October 2013
Cabaran 90 Hari : Berat Badan Minggu Akhir Oktober 2013
Bacaan berat badan pada 29 Oktober 2013
29 Oktober 2013.
Bacaan timbang berat badan untuk hujung bulan Oktober 2013.
Apa yang turun?
- Berat badan :)
- Peratusan lemak dalam badan
- Muscle Mass
- BMR
- Visceral Fat (Yeay!)
Apa yang naik? Naik yang positif ye!
- Peratusan air dalam badan
Alhamdulillah!
Bacaan berat badan pada 22 Oktober 2013
Walaupun dalam posting terbaru Kevin Zahri ada menyebut bahawa "Bersenam bukan kemestian untuk proses penurunan berat badan, tapi gaya hidup yang aktif", aku rasa ada betul dan ada tidak betulnya. Apa yang aku alami sendiri, kalau aku tak tambah aktiviti bersenam (Zumba, jogging, brisk walking) mungkin berat badan aku akan kekal turun naik kat situ je.
P/s: Kenapa tak timbang pada 31 Oktober 2013? Sebab esok sampai Jumaat (29 Oktober - 1 November 2013) aku berkursus di luar Melaka, walaupun kawan Herbalife aku pun hadir sama kursus tu, menyusahkan dia pula nak bawa penimbang Herbalife tu kehulu kehilir. Hehe.....tapi diet tetap diet di sana nanti!
28 October 2013
Mak : Melawat Petang Tadi
28 Oktober 2013.
Gambar mak petang tadi. Lepas kerja, aku terus bergegas ke GH Melaka.
Mak baru dapat katil jam 5 lebih, bayangkan dari pukul 11pagi duduk dengan keadaan tak selesa atas katil strecher yang keras kejung tu. Hurm...
Masa aku sampai tu, mak tengah buat ECG.
Aku belikan mak dan bibik roti, air kotak dan buah-buahan potong.
Layan berbual dengan mak sambil tengok mak makan buah.
Sebelum balik, mak pesan bawakkan beberapa barang esok.
Aku snap gambar mak, masa tu mak tengah makan buah.
Aku cakap, mak senyum la nak ambik gambar letak kat facebook.
Untuk adik beradik lain tengok keadaan mak kat sini.
P/s: Sunyi je masa sampai di rumah tadi. Aku kemas rumah sebab pagi tadi bibik tak sempat kemaskan sebelum bergerak. Antara letih badan dan sunyi, aku lebih terasa sunyi mak takde kat rumah. :(
Mak Masuk Wad Lagi
28 Oktober 2013.
Tarik nafas kejap. Letihnyer badan....
Pagi tadi uruskan admission mak ke wad GH Melaka.
Sepatutnya mak admit petang Jumaat lepas, staf nurse Blok D (Bahagian Hameodalisis) call beritahu keputusan sampel darah 6 Oktober 2013 haritu ada bacaan buah pinggang mak yang naik. Mak cakap, semua anak-anak bekerja, tak ada sesiapa nak hantar petang tu.
Dengan surat admit wad takde, aku pun blur kat mana nak tuju dulu.
Adik aku suruh ke klinik Nephro kat sebelah klinik OnG tu, tanya apa cerita kena masuk kali ni.
Dah la parking jauh, kat parking bertingkat nun, paling atas - kat bumbung parking.
Bila aku tanya staf nurse kat kaunter klinik Nephro, dia kata kena pergi ke Blok D (blok lama) untuk dapatkan surat rujukan doktor dan daftar masuk.
Patah balik ke blok D, jumpa dengan staf nurse kat bahagian rekod pesakit.
Bila sebut nama mak, dia terus beri surat admission tapi suruh pergi ke kaunter hasil (blok pentadbiran- blok baru) dulu untuk daftar mak masuk.
Aduh, bukan dekat jarak antara satu bangunan ke bangunan lain tu.
Aku suruh mak dan bibik tunggu kat korridor blok A, sementara aku ke kaunter hasil plak.
Nak jadi penyedap cerita, kasut yang aku pakai tu tercabut tapaknya tapi tak putus.
Jadi slow kerja aku nak ke sana ke mari, berjalan laju tapi dalam masa yang sama, nak kena berhati-hati jangan sampai kasut tercabut terus.
Selesai bab daftar, patah balik ke blok A, orang pentadbiran letak mak kat Blok AG.
Bila masuk wad, staf nurse kat kaunter plak merungut-rungut kata kaunter hasil main hantar je patient ke wad tak refer dulu sama ada katil ada ke tak. Nasib baik nurse suruh tunggu kat katil strecher belakang kaunter, mak pun bukan boleh duduk atas wheelchair lama-lama, sakit pinggang.
Dekat dua jam lebih menunggu katil kosong, tak dapat juga.
Dah pukul 12.30 tengahari, aku cakap mak aku nak masuk pejabat dulu, kang bos marah pula tak masuk pejabat langsung.
Ikutkan aku memang dah whatsapp dan sms bos maklumkan aku masuk lewat hari ni sebab uruskan hal mak.
Ni pukul 2.00 lebih aku call hp bibik, masih belum dapat katil.
Aduh.... kesian betul kat mak dan bibik.
Katil strecher tu tak sesuai untuk mak baring, kejung je.
Petang ni lepas kerja, aku kena bergegas ke GH Melaka balik tengok perkembangan mak.
Majalah Q&A Bil 23 : Zero Penyakit Makan Cara Sunnah
28 Oktober 2013.
Selalu nampak majalah ni di kedai buku, tapi majalah Anis dan Asuh memang dah langgan setahun.
Masa belek-belek buku Al-Ustaz Isu No. 19 yang terbaru, tertarik pula dengan tajuk utama majalah Q&A kali ni, terus beli.
Kebanyakkan makanan sunnah Nabi ni adalah makanan yang disarankan untuk pasangan berTTC macam aku. Sekadar menyebut beberapa contoh makanan sunnah seperti; susu kambing, minyak zaitun, kismis, kurma dan buah labu. Baca majalah ni, baru aku tahu Nabi kita suka makan buah labu yang dibuat sayur labu dan dimakan bersama-sama roti gandum dan daging kering.
Aku tak pernah minum susu kambing dari kecil sampai sebelum berkahwin. Tapi bila berTTC ni, boleh dikatakan setiap pagi kami suami isteri minum susu kambing yang diblend dengan kurma. Buah kurma pun dah jadi macam makanan ruji aku siang malam sejak amalkan Herbalife.
Pendek kata, memang tak rugi aku beli majalah Q&A Isu 23 ni, banyak ilmu dapat....harga pun berpatutan RM10.00.
Tajuk-tajuk lain:
Selalu nampak majalah ni di kedai buku, tapi majalah Anis dan Asuh memang dah langgan setahun.
Masa belek-belek buku Al-Ustaz Isu No. 19 yang terbaru, tertarik pula dengan tajuk utama majalah Q&A kali ni, terus beli.
Kebanyakkan makanan sunnah Nabi ni adalah makanan yang disarankan untuk pasangan berTTC macam aku. Sekadar menyebut beberapa contoh makanan sunnah seperti; susu kambing, minyak zaitun, kismis, kurma dan buah labu. Baca majalah ni, baru aku tahu Nabi kita suka makan buah labu yang dibuat sayur labu dan dimakan bersama-sama roti gandum dan daging kering.
Aku tak pernah minum susu kambing dari kecil sampai sebelum berkahwin. Tapi bila berTTC ni, boleh dikatakan setiap pagi kami suami isteri minum susu kambing yang diblend dengan kurma. Buah kurma pun dah jadi macam makanan ruji aku siang malam sejak amalkan Herbalife.
Pendek kata, memang tak rugi aku beli majalah Q&A Isu 23 ni, banyak ilmu dapat....harga pun berpatutan RM10.00.
Tajuk-tajuk lain:
- Daun rambutan kawal kolestrol
- Mengapa soya mudarat bagi lelaki?
- 6 kaedah asas tangani syiah
- Sahkah haji tanpa miqat?
- Benarkah batu serai wangi harta milik jin?
- Kulit berganti 100 kali setiap jam
- Bolehkah bertawasul?
- Bagaimana cara mengatur perut?
- Jangan makan ikan bersama telur
- Hindari berleter ketika memasak
27 October 2013
Cabaran 90 Hari : Brisk Walking
27 Oktober 2013.
Brisk walking selama 1 jam lebih hari ni dengan hubby. Malam tadi berzumba hampir 45 minit, gara-gara cheatday Jumaat malam makan benda alah bawah ni di VIVO American Pizza & Panini....
Tempting kan? Padan muka kena bakar balik kalori sampai sakit-sakit badan berZumba dan brisk walking 2 hari berturut-turut.....Hehehe~
Sedikit info tentang brisk walking ni....kadang-kadang orang tak boleh bezakan antara brisk walking, jogging dan berlari...aku pun sama, hehe!
Brisk walking, sometimes
also referred to as speed walking, is a type of exercise where a person
walks quickly in order to increase the heart rate and get in shape. It
can be a great way to lose weight and increase physical fitness, and is very easy to do. There are many benefits to incorporating such an exercise routine into everyday life.
Speed walking can be a great exercise for people of all ages. There are a few different ways for individuals to tell if they are walking quickly enough for physical benefits; these are perceived exertion, heart rate, and a measure of distance versus time. The perceived exertion when walking briskly should cause the walker to begin to sweat and to breathe slightly more heavily, but he or she should still be able to talk easily.
When measuring heart rate, the target heart rate for aerobic exercise should be between 60% and 85% of the person's maximum heart rate,
which is 220 minus the person's age. So, a 25-year-old's maximum heart
rate would be 195, and 60% to 85% of that is between about 117 and 160
beats per minute. Keeping the heart rate in the target heart rate zone
is not only safer, particularly if one has not been exercising for a
while, but it delivers the best fitness benefits.
Finally, brisk walking can
be determined by the amount of time it takes to walk a specific
distance, such as a mile (1.6 km). A walker can measure the amount of
time it takes the first time exercising, and try to set goals to
decrease that time. Alternately, he or she can try to increase the
distance walked at regular intervals, while keeping the pace the same.
People should be sure to select good walking shoes when starting a new exercise routine.
Walking shoes should be supportive, with a thick, cushioned heel and a flexible midsole. Mesh vents on the top of the shoe can make them more comfortable on hot days. It is important that the shoes fit tightly — the feet should not slide back and forth in the shoes or roll to one side or the other, which is known as pronation.
In addition, walkers
should remember to stay hydrated when walking, and to wear reflectors if
walking along the road at night. Brisk walking can be done outdoors or
on a treadmill.
It is a good idea for the walker to try to keep a steady pace the
entire time he or she is walking in order to keep the heart rate up and
receive the most aerobic benefits. Some people incorporate walking
interspersed with periods of jogging in order to get a more challenging
workout as well.
Sumber Artikel : http://www.wisegeek.com/what-is-brisk-walking.htm
Artikel lain yang boleh dirujuk:
Definisi Brisk-Walking
http://www.livestrong.com/article/467323-what-is-the-meaning-of-brisk-walking/
Kebaikan Brisk-Walking
http://health.sify.com/11-benefits-of-brisk-walking/
Jom Buat Infused Water
Sumber Gambar : Google
27 Oktober 2013.
Pernah cuba buat Infused Water tak? Maleh nak translate perkataan Infused tu...nampak dan macam pelik, so kita kekalkan je la istilah tu ye.
Apa kelebihan minum Infused Water ni? Senang cerita...
Cara nak buat? Mudah je, letak sebanyak mana buah-buahan kita suka kedalam air dan biarkannya selama sekurang-kurangnya 30 minit sebelum diminum. Infused water ni kita boleh tambah air banyak kali tapi pastikan ia tidak di simpan lebih dari 48 jam.
Selain daripada infused water menggunakan satu jenis buah-buahan sahaja, kita boleh gabungan beberapa bahan (buah-buahan dan daun) untuk tingkatkan khasiatnya. Contoh kombinasi bahan dalam infused water yang baik adalah :
(1) Teh hijau, pudina, limau ---- pembakaran lemak, penghadaman, sakit kepala, kesesakan dan penyegaran nafas
(2) Strawberri, kiwi ----- kesihatan kardiovaskular, perlindungan sistem imun, peredaran gula darah, penghadaman
(3) Timun, limau, lemon ---- pengurusan berat air, kembung, mengawal selera makan, penghidratan, penghadaman
(4) Lemon, limau, oren ----- pencernaan vitamin C, pertahanan imun, pedih hulu hati, (minumnya pada suhu bilik)
Pernah cuba buat Infused Water tak? Maleh nak translate perkataan Infused tu...nampak dan macam pelik, so kita kekalkan je la istilah tu ye.
Apa kelebihan minum Infused Water ni? Senang cerita...
- Kita minum air
- Kita mengambil semua vitamin dari buah-buahan yang direndam dalam air
- Tidak melibatkan sebarang pemanis tiruan, pewarna, bahan pengawet atau apa-apa sahaja bahan kimia.
- Membantu proses detoksifikasi tenaga dan penghidratan badan kita
- Kitar semula buah-buahan yang direndam beberapa kali, jimat kan?
Cara nak buat? Mudah je, letak sebanyak mana buah-buahan kita suka kedalam air dan biarkannya selama sekurang-kurangnya 30 minit sebelum diminum. Infused water ni kita boleh tambah air banyak kali tapi pastikan ia tidak di simpan lebih dari 48 jam.
Selain daripada infused water menggunakan satu jenis buah-buahan sahaja, kita boleh gabungan beberapa bahan (buah-buahan dan daun) untuk tingkatkan khasiatnya. Contoh kombinasi bahan dalam infused water yang baik adalah :
(1) Teh hijau, pudina, limau ---- pembakaran lemak, penghadaman, sakit kepala, kesesakan dan penyegaran nafas
(2) Strawberri, kiwi ----- kesihatan kardiovaskular, perlindungan sistem imun, peredaran gula darah, penghadaman
(3) Timun, limau, lemon ---- pengurusan berat air, kembung, mengawal selera makan, penghidratan, penghadaman
(4) Lemon, limau, oren ----- pencernaan vitamin C, pertahanan imun, pedih hulu hati, (minumnya pada suhu bilik)
Sumber Gambar : Google
P/s: Semalam kat Family Store dah ternampak buah strawberri dan buah kiwi kat rak masa ambil buah lemon...sayang plak tak beli. Kalau tak, boleh buat infused water macam dalam gambar atas ni....kan?
26 October 2013
Bajet 2014 : Tak Menyeluruh Ke Bidang Rawatan Kesuburan
26 Oktober 2013.
Rentetan Bajet 2014 yang dibentangkan petang semalam, rasanya tak perlulah nak ulas panjang-panjang. Bab bonus setengah bulan gaji yang akan dibayar pada awal bulan Januari 2014 tu pun tak perlulah nak dipertikaikan.
Yang mencuri perhatian aku adalah isu Perkhidmatan Kesihatan Berkualiti yang dibentangkan oleh Tok Najib semalam. Nampaknya Kerajaan lebih memberi fokus kepada perancangan pembangunan Klinik 1Malaysia, penambahan ruang letak kereta di HKL, penambahbaikan Hospital Queen Elizabeth Kota Kinabalu dan juga penambahan staf jururawat.
Seingat aku masa awal bulan Julai masa Kerajaan minta cadangan dan pandangan rakyat, apa sektor dan isu yang perlu diambilkira dalam bajet 2014, rasanya Sweet Tooth ada cadangkan pelepasan atau pengurangan cukai bagi kos rawatan kesuburan.
Mungkin, pada pendapat aku rakyat marhain ni, Kerajaan akan lebih nampak isu berkaitan kita-kita warga TTC ni jika diberikan statistik dan laporan lengkap dari pihak Kementerian Kesihatan atau statistik dari pihak NGO yang berkaitan yang menyentuh kadar masalah kesuburan rakyat Malaysia. Tak semua rakyat Malaysia yang berduit untuk tampung kos rawatan kesuburan. Dah la mengejar masa (tempoh subur kaum perempuan bukan sama macam kaum lelaki), faktor mendapatkan tempat dan pakar bidang OnG di klinik swasta, dan lain-lain lagi.
Tak mengapa lah, inshaAllah bajet tahun 2015 nanti kita cuba bangkitkan semula isu ni, mana tahu dapat perhatian dan menjadi fokus utama bajet akan datang....
24 October 2013
24 Oktober 2013 : Kitaran Haid Selepas Clomid 100mg Kitaran Kedua
24 Oktober 2013.
CD1 hari ni.
Kitaran haid yang lepas adalah sepanjang 30 hari.
CD15-16 kesan keluar EWCM.
CD17 simptom breast pain muncul.
Perasaan aku berbelah bahagi. Dua simptom yang saling berlawanan.
Yang aku perasan, sebaik sahaja aku rasa simptom breast pain seakan-akan reda atau hilang, aku akan period (inshaAllah). Rasa mengantuk, lesu badan dan rasa sakit pinggang yang melanda dua tiga hari ni yang aku fikirkan berpunca dari aktiviti bersenam dan berzumba, rupanya petanda period bakal hadir. Oh satu lagi, petanda lain nak period juga aku akan rasa mual dan rasa pening kepala sehari sebelum period.
Kitaran sebelum-sebelum ini dengan Clomid (setiap kitaran 1 Clomid 50mg & 100mg), cycle jadi tetap 28 hari. Tapi bila kitaran kedua, cycle sedikit lari. Cycle kedua Clomid 50mg, cycle aku jadi haywire sampai 40 hari. Kali ni, cycle kedua Clomid 100mg, cycle sampai 30 hari.
Sedih, pasti sedih.
Menangis dalam tandas, tak lama. Sekadar melepaskan lelah dalam hati.
Mungkin sebab dah terbiasa dengan situasi seperti ini dan faktor usia perkahwinan hampir 3 tahun, serta mungkin juga sebab perasaan redha dan semangat ingin terus berusaha keras dalam TTC ni lebih menguasai.
Jadi, cycle kali ni tanpa sebarang ubat dari klinik OnG.
Cycle kali ni atas usaha semulajadi.
Kalau ada pun, supplemen-suplemen yang aku amalkan selama ni; EPO, Surbex Zinc, dan amalan susu kambing serta kurma disambung seperti biasa.
Temujanji rawatan di Klinik OnG GH Melaka adalah pada pertengahan bulan Disember nanti.
P/S: Takde brownish spotting ke apa macam dulu-dulu sebelum nak period, tahu-tahu je haid dah keluar. Period cramps sebelum period pun dah jarang terasa, aku agak mungkin sebab amalan EPO. Bila period baru terasa sikit-sikit period cramps.
Allah Tunjuk Untuk Kita Lebih Percaya Dan Yakin
24 Oktober 2013.
Kalau betullah berita yang didengar/dibaca semalam, tahniahlah pada penyanyi Ella dan pasangannya.
Jujurnya, perasaan teruja lebih mengatasi segalanya saat dapat khabar berita ni. Ironinya, aku tak rasa sekelumit perasaan sedih dan cemburu pun. Nak-nak pula masa dapat tahu, aku baru lepas baca entri terbaru dalam blog JayFarhana mengenai perjalanan TTC Reen Zuhdi. Dua cerita yang mempunyai pengakhiran gembira, bukti kekuasaan Allah SWT mengatasi segala macam kata-kata dan anggapan manusia tentang takdir orang berTTC macam kita, macam aku.
Terima kasih Ya Allah, saat aku tercari-cari jawapan, Kau tunjukkan sinar harapan dengan cara yang paling unik dan halus ....
23 October 2013
Ole-ole Dari Makkah
24 Oktober 2013.
Isnin malam kelmarin kakak aku sampai di KLIA dengan penerbangan pertama TH. Petang Selasa mak buat kenduri doa selamat untuk kakak dan abang ipar, jemput saudara mara terdekat. Aku tak bercuti sebab masa suntuk nak apply cuti HRMIS, lagipun kena attend mesyuarat.
Masa kenduri tu, ada dua tiga perkara berlaku pada aku. Perkara-perkara baik, pada tafsiran aku.
Masa bersalaman dengan kakak, dia tanya dah ada apa-apa khabar baik tak? Dia kata dia dah doakan di depan Kaabah, aku senyum sambil jawap "InshaAllah...doa-doakanlah".
Masa tetamu beransur balik, mak mertua adik aku bersalam dengan mak, lepas tu hulur tangan nak bersalam dengan aku pula. Dalam keadaan masih tangan bertaut, mak mertua adik aku tanya soalan yang sama kakak aku tanya, serentak dengan tangan kanannya mengusap lembut perut aku. Aku tersenyum juga. Mak mertua adik tanya, ada sampaikan apa-apa pesan pada kakak aku tak masa di sana? Aku jawap, minta doakan kesihatan yang baik....kalau Allah berikan kesihatan yang baik pada kami berdua, inshaAllah rezeki lain bakal menyusul.
Isnin malam kelmarin kakak aku sampai di KLIA dengan penerbangan pertama TH. Petang Selasa mak buat kenduri doa selamat untuk kakak dan abang ipar, jemput saudara mara terdekat. Aku tak bercuti sebab masa suntuk nak apply cuti HRMIS, lagipun kena attend mesyuarat.
Masa kenduri tu, ada dua tiga perkara berlaku pada aku. Perkara-perkara baik, pada tafsiran aku.
Masa bersalaman dengan kakak, dia tanya dah ada apa-apa khabar baik tak? Dia kata dia dah doakan di depan Kaabah, aku senyum sambil jawap "InshaAllah...doa-doakanlah".
Masa tetamu beransur balik, mak mertua adik aku bersalam dengan mak, lepas tu hulur tangan nak bersalam dengan aku pula. Dalam keadaan masih tangan bertaut, mak mertua adik aku tanya soalan yang sama kakak aku tanya, serentak dengan tangan kanannya mengusap lembut perut aku. Aku tersenyum juga. Mak mertua adik tanya, ada sampaikan apa-apa pesan pada kakak aku tak masa di sana? Aku jawap, minta doakan kesihatan yang baik....kalau Allah berikan kesihatan yang baik pada kami berdua, inshaAllah rezeki lain bakal menyusul.
Kakak aku hulurkan ole-ole untuk kami suami isteri; kain telekung, sejadah mini, kopiah kait, tasbih, 2 botol minyak wangi, keychain unta, gula-gula produk Arab dan juga 3 biji buah zuriat. Alhamdulillah, syukur!
P/s: Rupanya, sepanjang majlis doa selamat, ada makcik sedara yang dok perhatikan aku. Masa bersalaman waktu akhir majlis, makcik tu tanya aku berdiet ke? Aku tergelak kecil sambil mengiyakan je....makcik tu kata patutlah nampak dah kurus dari dulu....
P/s: Rupanya, sepanjang majlis doa selamat, ada makcik sedara yang dok perhatikan aku. Masa bersalaman waktu akhir majlis, makcik tu tanya aku berdiet ke? Aku tergelak kecil sambil mengiyakan je....makcik tu kata patutlah nampak dah kurus dari dulu....
Cabaran 90 Hari : Teknik Berlari Dengan Betul
Sumber Gambar : Google
22 Oktober 2013.
Terjumpa beberapa artikel tentang teknik berlari yang betul, jadi aku kongsikan kat sini untuk rujukan semua dan juga diri sendiri. Ingat berlari tu senang ke? Kalau silap teknik, boleh sakit-sakit badan dan demam urat/otot dibuatnya (macam aku alami sekarang...adeh!)
8 THINGS THAT WILL ACTUALLY MAKE RUNNING EASIER
1. Weight training. Specifically the quads and core will benefit you
the most, as a runner. The quadriceps are key to lifting your legs off
the ground. Here’s a little exercise that can help, and be done at your
desk. Put one ankle over the other, then lift and straighten the lower
leg 10 times. Do several sets. You’ll feel it just above the knee.
2. Take shorter strides. This will make your runs feel easier. A new
study out suggests that it can make you run faster and longer. If you
shorten your stride when you race, you can increase your sub-maximal speed and maintain it for a longer period of time, in turn you can run longer and further.
3. Learn how to breath3 right. Most runners follow a 2-2 breathing
pattern: two steps while breathing in, then 2 steps while breathing out.
You can also try 3-2 breathing. 3 steps while breathing in, then out
for 2 steps. Figure out what works best for you.
4. Eat more. Many people don’t eat enough to support their running
habit. You’ll get fatigued much quicker without adequate calories.
5. Stretching. Once you’ve warmed up after 5-10 minutes stretch, then
again after your run. This also helps so you don’t get injured.
6. Follow the 10% rule. Only increase your distance by 10% each week.
If you increase your speed quickly you are really prone to an injury.
There have been multiple studies done proving that you are less prone to
injury increasing your mileage by 10% each week.
7. Start slow. Then pick up the pace as you get warmer. This is a technique used by many elite runners.
8. Wear the right shoes. This is so important. Go to a running store
for your shoes. They’ll point you in the right direction. I had a friend
who decided to run a marathon last minute. He trained for a few weeks
and ran it in his K-Swiss casual shoes. Yes, it’s been years and he’s
still dealing with the consequences. Just get the right shoes.
Sumber : http://homemadebyjaci.com/8-things-that-will-actually-make-running-easier/
5 TIPS TO HELP MAINTAIN A PROPER RUNNING FORM
It would seem that if you want to run all you need to do is put on
your running shoes and go. Unfortunately it is not that simple if you
want to do it right and prevent aches, strains or injures. I have put
together a few tips about proper running form and also recommend that
you attend a running form clinic by Newton Running. Make sure never to
make these common mistakes the next time you are out for a run.
1. I have to call out one of my SPA sisters when she said ”Just keep your head down and run”. That advice she gave me when I told here I was scared to run a Marathon is very bad advice indeed. When you are running you want to keep your head straight, and upright to make sure you don’t strain your neck. Sometimes on my run I find myself closing my eyes and probably don’t always hold my head right, but it is important to keep in mind that your head should not be down or lifted up for a long period of time.
2. How To Hold Your Shoulders: I am guilty of this one. I have a tendency to tense up my body and shoulders when I am running up a hill, but this is a definite no no. Now every time I approach a hill I remind myself to take a nice deep breath in and as I exhale, relax my upper torso and actively roll my shoulders back and down toward your pelvis. Doing this helps keep the pressure off your lower back and also could help you get up the hill faster.
3. What do I do with my Arms? This one is kind of tricky for me. I remember my cross country coach would always tell me to lower my arms when I was running, but I have dabbled with trying different arm positions and have noticed my pace speed up or slow down depending on how high or low I held my arm. Ideally you want to remind yourself to sway your arms back and forward keeping your elbows at a 90 degree angle. Doing it this way should help you not loose so much energy.
5. A Runner’s Belly: I struggle with this one, mainly, because I just forget. When it come to running and your belly you want to always use your abs and suck them in toward your spine to give your run stability. This helps prevent lower back pain.
1. I have to call out one of my SPA sisters when she said ”Just keep your head down and run”. That advice she gave me when I told here I was scared to run a Marathon is very bad advice indeed. When you are running you want to keep your head straight, and upright to make sure you don’t strain your neck. Sometimes on my run I find myself closing my eyes and probably don’t always hold my head right, but it is important to keep in mind that your head should not be down or lifted up for a long period of time.
2. How To Hold Your Shoulders: I am guilty of this one. I have a tendency to tense up my body and shoulders when I am running up a hill, but this is a definite no no. Now every time I approach a hill I remind myself to take a nice deep breath in and as I exhale, relax my upper torso and actively roll my shoulders back and down toward your pelvis. Doing this helps keep the pressure off your lower back and also could help you get up the hill faster.
3. What do I do with my Arms? This one is kind of tricky for me. I remember my cross country coach would always tell me to lower my arms when I was running, but I have dabbled with trying different arm positions and have noticed my pace speed up or slow down depending on how high or low I held my arm. Ideally you want to remind yourself to sway your arms back and forward keeping your elbows at a 90 degree angle. Doing it this way should help you not loose so much energy.
5. A Runner’s Belly: I struggle with this one, mainly, because I just forget. When it come to running and your belly you want to always use your abs and suck them in toward your spine to give your run stability. This helps prevent lower back pain.
Sumber : http://iheartrunning.com/5-tips-to-help-maintain-a-proper-running-form/
http://liv-strong.tumblr.com/
HOW TO RUN WITH PROPER FORM AND TECHNIQUE
Running may be challenging, but it is an
activity humans were designed to do—and it's something nearly everyone
can enjoy if we allow time and patience for our bodies to adapt to the
demands of the sport. But that doesn't mean that proper running form
will come naturally for you.
If you were to watch 10 different people run, you would notice that each one has a distinctive style. There is not one "correct" way to run. You should run the way that is most comfortable and efficient for you. However, you can still fine-tune your running technique, whether you're an experienced runner or a walker who is ready to jump into running. Every runner should understand the basics like proper breathing, posture and foot strike. With proper form, you can help improve your performance and decrease your risk of running ailments and injuries.
Proper Running Posture
Just as you should maintain good posture when standing or sitting, maintaining a relaxed, upright posture while running is essential. Good posture will help release tension and reduce strain in the neck and shoulders, which can prevent muscle fatigue. The idea is to run in a relaxed manner with as little tension as possible. Follow these four proper posture principles to do just that.
If you were to watch 10 different people run, you would notice that each one has a distinctive style. There is not one "correct" way to run. You should run the way that is most comfortable and efficient for you. However, you can still fine-tune your running technique, whether you're an experienced runner or a walker who is ready to jump into running. Every runner should understand the basics like proper breathing, posture and foot strike. With proper form, you can help improve your performance and decrease your risk of running ailments and injuries.
Proper Running Posture
Just as you should maintain good posture when standing or sitting, maintaining a relaxed, upright posture while running is essential. Good posture will help release tension and reduce strain in the neck and shoulders, which can prevent muscle fatigue. The idea is to run in a relaxed manner with as little tension as possible. Follow these four proper posture principles to do just that.
- Hold your head high, centered between your shoulders, and your back straight. Imagine your body is hanging from a string that is attached to the top of your head. Do not lean your head too far forward; this can lead to fatigue and tightness in the neck, as well as the shoulders, back and even your hamstrings. While a backward lean is not as common, doing so puts greater tension on your back and legs, so avoid that, too.
- Focus your gaze approximately 30-40 yards in front of you. Looking down when running can lead to greater strain on the neck muscles and spine, which can lead to fatigue especially in the latter part of your run.
- Relax your jaw and neck. Holding too much tension in your face and neck can lead to tension in other parts of your body, making for an inefficient (and tiring) run.
- Keep your shoulders relaxed and parallel to the ground. Do not pull your shoulder blades together as this increases shoulder tension. Your shoulders should hang loosely with a slight forward roll for optimal relaxation. If your shoulders rise toward your ears or tense up during your run, drop your arms and loosely shake them out. Do this several times during your run.
Arms and Hands
When you run, your arms (and hands) are just as important and powerful as your legs are. They provide power and speed as they propel forward. Proper arm and hand placement is just as important as good posture if you want to be a better runner. Here's a rundown of proper alignment and movement from your fingertips to your shoulders.
When you run, your arms (and hands) are just as important and powerful as your legs are. They provide power and speed as they propel forward. Proper arm and hand placement is just as important as good posture if you want to be a better runner. Here's a rundown of proper alignment and movement from your fingertips to your shoulders.
- Lightly cup your hand as through you were holding an egg or a delicate butterfly. Don't make a tight, clenching fist or keep your hands too loose that they become floppy.
- Keep your wrists loose. This will help you maintain a good hand and shoulder position—and avoid tension in the hands and arms that can work its way up to your shoulders.
- Bend your elbows at approximately a 90-degree angle with your elbows slightly pointed away from your torso. As your arms pump, your elbows should swing somewhere between your chest and waistline—not higher or lower than that. Carrying your arms too high can lead to fatigue, a shorter stride length, and increased shoulder tension; carrying them too low can lead to bouncing and a forward lean.
- Allow your arms to swing from the shoulders in a pumping motion from front to back. Be careful to prevent your arms from crossing the midline of your body.
- Pumping your arms at a faster rate will allow for faster leg turnover, however make sure you do not put too much power into your arm movement unless you are doing speed work, running up hills or powering yourself to get across the finish line. Your goal is to hold off fatigue and muscle tension.
Over time, each runner will discover a breathing technique that works best for him or her. As to whether you breathe through your nose, mouth, or a combination of the two, is a personal preference. Most runners find that mouth breathing provides the body with the greatest amount of oxygen.
Whatever technique you choose to use, make sure your breathing is relaxed and deep. It may take conscious effort in the beginning, but deep abdominal or "belly" breathing is ideal for running. Most of the time, we breath quickly and shallowly into our chests. This may work fine for daily living, when the body isn't demanding a greater need for oxygen, but it's an inefficient—and even stressful—way to breathe when exercising.
To practice belly breathing, lie flat on your back with a book on your abdomen. Slowly inhale as you watch the book rise, then lower the book by slowly exhaling. This takes focus, but overtime you will find it easier to do this type of breathing during your runs.
Side stitches (sharp, cramp-like pain in the trunk of the body) are quite common among new runners, and they can really put a damper on your workout. One cause of side stitches can be shallow, upper chest breathing. This is where belly breathing helps tremendously. By inhaling and then forcefully exhaling through pursed lips, you can very often help prevent the dreaded side stitch. Maintaining good posture, with your body in an upright position, also allows for better lung expansion, therefore permitting for greater delivery of oxygen to the muscles.
Finding Your Stride
One of the most common mistakes new runners make is overstriding. When you extend your lead foot too far out in front of the body, it lands in front of your center of gravity creating a breaking effect. This can lead to injury issues such as runner's knee and shin splints. Also, make sure your strides are not too short and choppy so that you appear to bounce; this is just as inefficient as overstriding. It is far better to understride than to overstride, however, but you should find a stride length that is comfortable, almost effortless.
Over time, your leg turnover or "cadence" will get faster. You may also find your stride lengthening, but this is not due to overstretching the lead leg as many new runners do, but rather from increasing the forward motion of the rear leg.
Be careful not to lift the knees too high as doing so can lead to fatigue in the quadriceps (front of the thighs).
Footstrike
Footstrike refers to how, where, and when the foot hits the ground. There has been a lot of debate in the running community as to whether heel striking or mid-foot striking is a better approach to endurance running; however, the reality is that most average runners are heel strikers. In other words, they land with their heel first and roll to the ball of the foot. This comes naturally to most people, but striking with your heel can increase your risk of injury—especially to the knees—and may set you up for shin splint or hamstring injuries. Over time, it isn't uncommon for a runner to change her footstrike as she develops greater muscle strength in addition to developing stronger connective tissues in his legs and feet. A mid-foot strike, in contrast to a heel strike, provides greater shock absorption, decreases strain on the calves and Achilles tendon, and may help prevent shin splints. As long as your foot strikes the ground directly below your center of gravity—not too far ahead (as explained in the Finding Your Stride section above)—the best technique for you is the one that allows you the best running efficiency while preventing injury.
As you develop greater muscle strength and the connective tissues supporting the legs, eventually you may find your footstrike evolving into a more advanced technique known at the ball-heel-toe strike. This occurs when you land lightly on the outside ball of the foot then quickly roll to the heel only to push off with your big toe.
Run to the Hills
Hills can bring anxiety and dread to runners of all levels. It is usually a runner's biggest concern when scoping out races or courses to run. Nevertheless, the more you practice, the better you can cope with the terrain changes you encounter.
Runners should practice both uphill and downhill running, which both demand different running techniques. Uphill running requires greater power from the hamstrings (back thigh muscles), glutes and calf muscles, while downhill running requires greater use of the quadriceps.
Before you begin training on hills, it is best to have run on a flat surface for several months first. Even though many people believe uphill running poses a greater injury threat, it is actually downhill training that can pose a bigger risk, especially if you do not have a solid running foundation.
Once you start hill work, remember to keep these training runs to no more than 1-2 days a week, while allowing for adequate recovery before trying them again.
One of the most common mistakes new runners make is overstriding. When you extend your lead foot too far out in front of the body, it lands in front of your center of gravity creating a breaking effect. This can lead to injury issues such as runner's knee and shin splints. Also, make sure your strides are not too short and choppy so that you appear to bounce; this is just as inefficient as overstriding. It is far better to understride than to overstride, however, but you should find a stride length that is comfortable, almost effortless.
Over time, your leg turnover or "cadence" will get faster. You may also find your stride lengthening, but this is not due to overstretching the lead leg as many new runners do, but rather from increasing the forward motion of the rear leg.
Be careful not to lift the knees too high as doing so can lead to fatigue in the quadriceps (front of the thighs).
Footstrike
Footstrike refers to how, where, and when the foot hits the ground. There has been a lot of debate in the running community as to whether heel striking or mid-foot striking is a better approach to endurance running; however, the reality is that most average runners are heel strikers. In other words, they land with their heel first and roll to the ball of the foot. This comes naturally to most people, but striking with your heel can increase your risk of injury—especially to the knees—and may set you up for shin splint or hamstring injuries. Over time, it isn't uncommon for a runner to change her footstrike as she develops greater muscle strength in addition to developing stronger connective tissues in his legs and feet. A mid-foot strike, in contrast to a heel strike, provides greater shock absorption, decreases strain on the calves and Achilles tendon, and may help prevent shin splints. As long as your foot strikes the ground directly below your center of gravity—not too far ahead (as explained in the Finding Your Stride section above)—the best technique for you is the one that allows you the best running efficiency while preventing injury.
As you develop greater muscle strength and the connective tissues supporting the legs, eventually you may find your footstrike evolving into a more advanced technique known at the ball-heel-toe strike. This occurs when you land lightly on the outside ball of the foot then quickly roll to the heel only to push off with your big toe.
Run to the Hills
Hills can bring anxiety and dread to runners of all levels. It is usually a runner's biggest concern when scoping out races or courses to run. Nevertheless, the more you practice, the better you can cope with the terrain changes you encounter.
Runners should practice both uphill and downhill running, which both demand different running techniques. Uphill running requires greater power from the hamstrings (back thigh muscles), glutes and calf muscles, while downhill running requires greater use of the quadriceps.
Before you begin training on hills, it is best to have run on a flat surface for several months first. Even though many people believe uphill running poses a greater injury threat, it is actually downhill training that can pose a bigger risk, especially if you do not have a solid running foundation.
Once you start hill work, remember to keep these training runs to no more than 1-2 days a week, while allowing for adequate recovery before trying them again.
Uphill Techniques
Uphill running burns more calories, improves oxygen delivery to the muscles, and can help an average runner train to become faster and more efficient on a flat terrain. Hills help a runner increase his or her leg turnover, and they increase strength and power in the leg muscles.
Below are some changes you will need to make to your running form in order to conquer the hills safely and effectively.
- Attack or charge the hill while still maintaining the same rate of effort, however know that due to the gravitational pull, your speed will naturally be slower.
- Pick up your knees and shorten your stride while increasing your stride rate. Your stride should still allow for a landing in the center of gravity or just slightly ahead of the lead foot.
- Pump your arms at a slightly faster rate, keeping in mind that the steeper the hill, the more arm motion you will need to drive up the hill. This will help offset the gravitational pull.
- Lean into the hill, not from the waist or hips, but from the ankle. Leaning at the waist can lead to potential injury and lessens the expansion of the lungs. The best explanation I've found about leaning from the ankle comes from an article in Running Times magazine. Author Danny Dreyer writes, "pretend you're a ski jumper gracefully extending yourself out over the tips of your skis, body fully extended." I couldn't have said it better.
- Practice focusing on getting up that hill. Because uphill running requires greater strength and stamina than flat surface running, many times just taking control of the hill can help you conquer it.
What goes up must come down. As much as runners despise uphill training, downhill running actually requires greater concentration in order to prevent injuries. When gravity pulls you downhill, your quadriceps absorb the impact of gravity plus your body weight. This increases your risk of knee and quadriceps injuries—if you don't take precautions—and may contribute to muscle soreness more than uphill running does. Slowing down and maintaining proper form is essential to run downhill injury-free.
- Because the potential for injury is much greater running downhill, it is very important to maintain the same running form as you would on a flat terrain while still allowing gravity to do some of the work.
- While it is tempting to lean back when taking on these types of runs, it is very important to keep a slight forward lean at the ankles, similar to the technique you used running uphill.
- Instead of using your arms to increase power and speed, think of them as helping you maintain rhythm and balance.
- Land lightly on the ball of your foot as you run downhill so that your feet don't act as brakes and slow your forward progression.
You may find yourself a little overwhelmed after reading all that is involved in developing proper running form. Don't be. The most important point is to allow yourself time to adapt to the sport of running. Remember relaxation, whether with your breathing, arm positioning or body posture, is the key to becoming the best runner you can be!
Sumber : http://www.sparkpeople.com/resource/fitness_articles.asp?id=823
22 October 2013
Cabaran 90 Hari : Berat Badan Minggu Ke-3 Oktober 2013
Sumber Gambar : Google
22 Oktober 2013.
Sekejap je masa berlalu, kan?
Tahu-tahu je dah masuk minggu ke-3 bulan Oktober 2013.
Awal bulan Oktober, hati seronok tengok berat badan 64.0kg, tapi bila timbang 10 Oktober hari tu, rasa nak luruh jantung bila tengok bacaan timbang naik kepada 65.0kg! Hoih! Rasa nak lempar je penimbang tu, nasib baik orang punye :(
Bacaan timbangan berat badan (10 Oktober 2013)
Minggu lepas minggu macam-macam paling banyak cuti umum di Melaka, jadi memang tak sempat nak menimbang berat badan. Minggu tu juga aku mula balik aktiviti berjogging, berjalan kaki satu taman perumahan dengan hubby waktu hari cuti. Hujung minggu baru-baru ni pun aku sambung aktiviti yang sama, aku tambah juga dengan bersenam cara Zumba. Malam tadi pun sempat berzumba sementara tunggu hubby balik.
Pagi tadi timbang berat badan berjemaah. Dup dap dup dap rasa jantung....
Bacaan timbangan berat badan (22 Oktober 2013)
Alhamdulillah, adalah penurunan sikit. Peratusan lemak pun ada penurunan, peratusan air dalam badan pun naik. Walaupun turun setakat 400gm je pun, aku rasa berbaloi dengan usaha aku tambah aktiviti bersenam. Bukan dapat berjogging hari-hari, tunggu hari Sabtu Ahad baru dapat berteman dengan hubby.
Rutin makan pun aku baru-baru cuba kurangkan pengambilan kalorinya; sarapan memang tak dapat elak dari masukkan buah-buahan, kurma, dan susu kambing dalam shake. Makan tengahari, aku dah mula kurangkan saiz porsi nasi, sayur tak ada masalah telan banyak-banyak, daging aku ambik sedikit. Makan malam pula, aku cuba elakkan dari cheat, seboleh-bolehnya aku minum shake ditambah kurma sahaja.
Status FB Kevin Zahri (22 Oktober 2013)
Kalau dah nampak cara ni tak berkesan, kita cuba cara lain.
Yang penting usaha!
P/s: Malam tadi dah download tarian Zumba berunsurkan genre Mambo, dari FB page Linda Edler (https://www.facebook.com/ZumbaLindaEdler).....malam ni nak cuba! Malam tadi hubby sempat tengok aku berzumba, dia kata macam 'keras' sikit tak macam dalam video tu...cesss....nama pun beginner bang oii...makan masa la nak jadi sebijik pergerakan badan macam dalam video tu....takpe-takpe, we'll see! Hehehe....
Cabaran 90 Hari : Dah Tahu Kenapa Plateau!
Sumber Gambar : Page FB Kevin Zahri
22 Oktober 2013.
Alhamdulillah!
Persoalan yang bersarang dalam benak fikiran, Allah dah permudahkan jalan....post FB Kevin Zahri semalam!
Aku akui, memang salah aku pun.
Paten pemakanan aku sama je dari mula diet sampai sekarang. Untuk berat badan 80.6kg dulu, mungkin la kot paten pemakanan aku tu boleh bantu turunkan berat badan. Tapi, dengan berat sedia ada 63-65kg ni, rasanya dah tak boleh ikut dah paten pemakanan yang sama.
BMR masa berat badan 80.6kg (dulu) : 1559.56
DCR masa berat badan 80.6kg : 1871.47
BMR masa berat badan 65.0kg (semasa) : 1409.8
DCR masa berat badan 65.0kg : 1691.76
Tahu tak apa kenapa fungsi pengiraan DCR ni penting?
Sebab, melalui kiraan DCR semasa kita, kita boleh tahu nilai kalori yang kita perlukan untuk kekalkan berat badan semasa.
Kalau sasaran kita adalah untuk turunkan berat badan, kita kena ambil kalori kurang daripada nilai DCR kita!
Formula Pengiraan BMR dan DCR:
Metric BMR Formula Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )
Sumber : http://www.bmi-calculator.net/bmr-calculator/bmr-formula.php
Harris Benedict Formula (DCR)
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
- If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
If you are sedentary, multiply your BMR (1745) by 1.2 = 2094. This is the total number of calories you need in order to maintain your current weight.
Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to gain or lose weight:
Sumber : http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/
Sumber Gambar : Page FB Kevin Zahri
BMR masa berat badan 80.6kg (dulu) : 1559.56
DCR masa berat badan 80.6kg : 1871.47
BMR masa berat badan 65.0kg (semasa) : 1409.8
DCR masa berat badan 65.0kg : 1691.76
BMR masa berat badan 80.6kg (dulu) : 1559.56
DCR masa berat badan 80.6kg : 1871.47
BMR masa berat badan 65.0kg (semasa) : 1409.8
DCR masa berat badan 65.0kg : 1691.76
Ok.......Nampak tak? Nampak tak?
Betul la apa yang dikatakan dalam gambar tu!
Based pada penurunan berat badan +/- 17kg sekarang, memang keperluan kalori seharian aku pun dah sepatutnya berkurang =/- 200Kcal.
Yang buat aku kondem tang 63-65kg (plateau phase) tu mungkin sebab aku masih kekalkan daily calorie intake yang sama masa aku dalam proses 80.6kg ke berat semasa.....make sense, la kan?
P/s: Hurm..tengah fikir, kalori waktu makan mana yang nak dikurangkan kali ni? Sarapan? Makan tengahari? Makan malam? Atau snacking time? So far, aku dah mula kurangkan sukatan nasi masa makan tengahari semalam....
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