How To Lose 5kgs In 5 Weeks. table of content... 2

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2 2 TABLE OF CONTENT table of content... 2 BEFORE YOU READ THIS BOOK... 3 the author - Kevin Zahri... 4 included with this ebook... 5 STEP 1: HOw to lose weight in general?... 6 STEP 2: 3 Steps to lose 5 kgs in 5 weeks...10 STEP 3: What to eat in order to lose 5kg in 5 weeks?...12 STEP 4: What about exercise?...17 STEP 5: Do You need any supplements to lose those 5kgs?...20 STEP 6: Do Slimming Centres or TV gadgets work?...24 Case Study: How Adam loses 5kgs in 5 weeks...26 Calories Burned Per Hour...29 GLOSSARY...36

3 3 BEFORE YOU READ THIS BOOK... Welcome to How to Lose 5 Kgs in 5 Weeks First of all I would like to congratulate you on investing in this ebook. Taking care of our health is one of the most fundamental things you owe to yourself. But before we get too excited, there are some things to remember: Remember 1. Fundamentals! This book is based on proper nutrition fundamentals, explaining how to can take control of your calorie intake to lose 5kg in 5weeks. These same principles can be applied to say 1kg in a month, 20kg per year or any other goal you may have. 2. You must read this ebook in its entirety: I wrote this book to provide you with step by step instructions that need to be read and fully understood. Take your time to read through the steps and if you have any questions, you can always contact me on my website 3. This book is not a one plan for all. If you follow the steps provided, everyone will have developed a unique plan. 4. Results may vary. They always do. Some of you may lose 2, 3, 5 or 8kg over 5 weeks. The outline of the book focuses on the theoretical steps one needs to take in order to lose 5kgs in 5weeks but as it is impossible to follow it 100%. 5kg is the benchmark, you can lose more if you understand the steps that I will explain. 5. Think long term. Now this is key. No matter how successful you were over this 5weeks, you should have learned about how to control and create a calorie deficit/balance that you should apply beyond the 5weeks. This way you don t only lose the weight but you also keep it off... for good! 6. Exercise, although is optional, is highly encouraged and will be used throughout this ebook. Who is it for? For everyone really. Male. Female. Young and old but hey, if you have a medical history have doubts, do consult your physicians before embarking on any kind of diet. Is it difficult? I would call it mildly spicy. It s not easy nor too difficult to lose 5kgs in 5weeks.

4 4 THE AUTHOR - KEVIN ZAHRI My name is Kevin Zahri. I am a fitness author, speaker, TV Host and entrepreneur based in Kuala Lumpur Malaysia. Author I published my first bestselling fitness book entitled Fitness 24/7 and Cergas 24/7 back in About a year later, I released my first ebook - 24 Questions - which answers the 24 most commonly asked health and fitness questions. Personal Trainer & Nutritionist I have been a personal trainer and nutritionist for over 6 years. got my certification from A.F.T.A in the USA. I Speaker I conduct various health and corporate wellness seminars. Some of my clients include Nestle, Nando s, Bank Negara, Petronas Malaysia, Bursa Malaysia and other clients in both the private and public sector TV Host I am a regular TV guest on various talk shows discussing health, diet, nutrition and other wellness topics. Brand Ambassador As part of my job, I have been fortunate to represent brands such as Adidas, Nestle and Fitness Concept. Web Entrepreneur I love the web. We launched Cekodok.com, a Malaysian calorie database, ebooks and are very active in providing tips on our website - KevinZahri.com, Facebook and Twitter

5 5 OTHER KEVINZAHRI.COM Following are other ebooks available at KevinZahri.com from as little as RM10. In fact, some are free! Survival Series: RM10 Each: For details, visit KevinZahri.com.

6 Chapter 1: How To Lose Weight in General? 6 1 HOW TO LOSE WEIGHT IN GENERAL? Before we can really dig into the 5kg in 5weeks question, let s see how much you know about weight loss! Wanting to lose and actually knowing how to are very different things. You MUST know the how before you can lose weight! Before we can really dig into the 5kg in 5 weeks question, let s see how much you know about your self. Try and answer the following questions: 1. How does one lose weight? 2. How many calories do you need to lose in order to lose 1kg? 3. How many calories do you need per day? Most of you probably can answer 1-2 questions, but in order for you to control and ultimately lose weight, you need to be able to answer all of them. How does one lose weight? During my seminars, most participants will say when you eat more and you will gain weight. Sure but how much is more? 5kgs in 5 weeks is a very specific goal... this requires a very specific approach. Think about it like your savings plan. If you want to save US1,000, you will take a look at your income, expenses and make adjustments. Same applies for weight loss. Losing or gaining weight is all about energy, and all about CALORIES. It s about knowing how to control and manage your calories intake vs output - which I will teach you in the ebook. Weight loss is about calories. Think About It: During my seminars, most participants will say when you eat more and you will gain weight. Sure but how much is more? 5kgs in 5weeks is a very specific goal... this requires a very specific approach. Any diet, exercise plan or fitness trend evolves around the basic fact that weight loss is all about calories... well to be more specific a calorie deficit. A calorie deficit is created when the amount of food energy (calories) you take in is less than the total calories you use, resulting in weight loss. Generally everyone knows this already but that brings us to the next question!

7 Chapter 1: How To Lose Weight in General? 7 If you wanna get rid of 1kg of body fat, you need to get rid or 7,700 calories. How many calories do you need to burn in order to lose 1kg? Most people fail to answer this question. Which is actually pretty surprising considering that everyone is looking to lose weight by reducing calories (through a diet) or increase calorie output (through exercise). Calories are the unit measurement of energy for food (1 calorie = 4 joules) and in order to lose 1kg of body weight, you need to lose 7700 calories! That s a lot and that is exactly why both weight gain and loss do not happen overnight. Think About It: So if 7700 calories make up 1kg, 5kg equal calories. There is a big difference between how many you need to sustain vs how many you need to lose weight... but we will address this problem in chapter 2. Now, how many calories do you need per day? For your weight or nutrition, your Daily Calorie Requirement (DCR) will tell you how much you can generally eat per day to sustain your current weight. Just like your salary, it s a baseline to plan your diet. Spend more than you earn and you ll be in debt. Eat more than you need and, yes, you will gain weight. But if you don t know how much you actually can eat, how are you supposed to budget your food? For this, you must have your DCR in check. How to calculate your DCR? Your daily calorie requirement is dependent on factors: Age: The older you become, the fewer calories you need because the natural metabolic rate slows down Weight: The more you weigh, the more calories your body needs to keep alive (just as a heavier car consumes more fuel); this is also why people find it harder to lose weight after dropping a few pounds Height: The taller your are the more effort it takes for your body to nutrients, blood up and down. Sex: Males generally require more energy compared to women, having been intended by Nature to do the heavier work Level of Activity: Keeping fit ensures that you have more calories (energy) going out; being active also plays a big role in lifting your overall metabolic rate

8 Chapter 1: How To Lose Weight in General? 8 Basal Metabolic Rate: The BMR is the amount of energy you need to sustain your life. This includes your breathing, organs and everything else you need to keep alive. It can be calculated based on the following formula: BMR formula for Men BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years) A man typically requires more calories per day than a woman given that everything else is constant. BMR formula for Women BMR = (9.6 x wt in kg) + (1.8 x ht in cm) - (4.7 x age in years) You use the online calculator or the worksheet to calculate yours. Activity Multiplier Now that you know your BMR, we obviously need to work in your level of activity. For this, we use the activity multiplier. Sedentary Light Activity Moderate Activity Very Active Extra Active BMR x 1.2 (little or no exercise, desk job) BMR x (light exercise/sports 1-3 days/wk) BMR x 1.55 (moderate exercise/sports 3-5 days/wk) BMR x (hard exercise/sports 6-7 days/wk) BMR x 1.9 (hard daily exercise/sports & physical job or 2x day training, i.e. marathon, contest) Based on this calculation, Adam would need 2,464 calories from food to sustain his daily activities. Case Study: Adam Following is a sample case study to calculate someone s daily calorie requirement. Name: Adam Age: 32 yrs Weight: 78kg Height: 175cm Sex: Male Level of Activity: Light Activity. Note: You should calculate your own daily calorie requirement. Step 1: Calculate BMR BMR = 66 + (13.7 x wt in kg) + (5 x ht in cm) - (6.8 x age in years) BMR = BMR = 1792 calories Step 2: Calculate DCR We now need to factor in Adam s level of activity. DCR = BMR x Activity Multiplier DCR = 1792 x Adam s DCR is 2,464

9 Chapter 1: How To Lose Weight in General? 9 Adam s Daily Activity Now lets factor in Adam s daily activity to see how it adds up. Did you know that your body even burns calories while you are asleep! If you sleep for 24hrs, that would be your BMR! Sleeping Office work general Driving - light vehicle Food preparation at home Eating sitting Taking a shower Cleaning house Shopping for groceries Walking 8 km/h Dressing and undressing Watching TV or movie Total Calories Burned 438 calories in 8 hr 650 calories in 8 hr 143 calories in 1 hr 154 calories in 1 hr 122 calories in 1 hr 82 calories in 30 min 102 calories in 30 min 94 calories in 30 min 72 calories in 30 min 278 calories in 30 min 82 calories in 30 min 113 calories in 2 hr 2,330 Calories in 24 hrs Based in this sample, Adam burns about 2,330 calories per day. Now the next part is interesting. Test Your Knowledge Assuming that Adam consume 2,464 calories per day and burns 2,330 calories, will he lose, maintain or gain weight? He will gain weight. How much? Well he will gain 134 calories (2,464-2,330). We also know that 7,700 calories is 1kg so 134 calories works out to be 17.4g. So if his weight was 75kg, his weight tomorrow would be kg. Sure it s not much but over time, it adds up!

10 Chapter 2: 3 Steps To Lose 5kgs In 5 Weeks STEPS TO LOSE 5 KGS IN 5 WEEKS In this chapter you will learn how to lose 5kgs in 5 weeks using three simple steps. Before you proceed reading this chapter, make sure you are able to answer the following three questions! 1. How do you lose or gain weight? 2. How many calories are in 1kg? 3. How many calories do you need per day. If you don t, please go back to chapter 1. Otherwise, We will look at how you can lose 5kg in 5weeks in three steps: Step 1: Calculate your daily calorie requirement. You should have already calculated this in chapter one. If you haven t please do so now. Step 2: Create the calorie deficit. By now you should know that regardless of our current weight, you need to lose 7700 x 5kg or 38,500 calories in order to lose 5kgs. How fast you lose weight depends on your daily calorie deficit. Let me illustrate in the following table: If you wanted to lose 5kg over a year, you d only need a calorie deficit of 105 compared to our 1100 calories over 5 weeks. Well that is the sacrifice of speedier weight loss. It is not easy. How Fast To Lose 5kgs? Daily Calorie Deficit Required 1 Day 38,500 7 Days 5, Days 1, Days (5 Weeks) 1, Days Days 105 As you can see from table, weight loss gets easier when you break it down over longer periods. Fact! In order for you to lose 5kgs in 5 weeks, you need an average daily calorie deficit of 1,100!

11 Chapter 2: 3 Steps To Lose 5kgs In 5 Weeks 11 Step 3: How to get rid of 1100 calories per day? Now going back to Adam s example, his daily calorie requirement is 2,464 calories. We have three ways to help Adam get rid of 1100 calories. In order to lose weight quickly and safely, it needs to be a combination of exercise and nutrition! 1. Diet Only: He can only consume 2,464-1,100 = 1,364 calories per day. No exercise needed. This is not easy. 2. Exercise Only: Adam can continue to eat 2,464 calories per day but needs to increase your exercise output by 1,100 per day so that your DCR becomes 3,564. How much exercise should Adam now add to his daily routine? Well, by increasing his activity multiplier to 1.9 (extra active), his DCR becomes More about this in Chapter Diet & Exercise Combo This is the ideal approach. Reduce diet intake by 550 (for example) Increase cardio/exercise by 550 calories. Diet 550 Calories Exercise Calories = Total Deficit 1,100 Calories Diet + Exercise = 1,100 When combining diet and exercise to create the daily calorie deficit, it does not have to be a 50:50 ratio. Its really up to you but bottom line, you need to get rid of 1,100 calories per day in order to lose 5kgs in 5 weeks. For the remainder of this ebook, we will work with a 50:50 ratio which is what I would recommend for everyone.

12 Chapter 3: What To Eat To Lose 5kgs In 5 Weeks? 12 3 WHAT To lose 5kg in 5 weeks, we are going to adjust our diet so that 2.5kg alone come from changes in your diet. TO EAT IN ORDER TO LOSE 5KG IN 5 WEEKS? Here we will help you build a nutrition plan that will ultimately help you lose 550 calories per day in three important steps! By now we know that we need to create a calorie deficit of 1,100 in order to lose 5kg in 5weeks. You can achieve this either through diet, exercise or a combination of the two. The latter is preferred as it is not too hard on your diet intake. As discussed in the previous chapter, we are aiming So let s say you are now looking to reduce 550 calories from your diet alone. Our Goal: Reduce 550 Calories Our goal in this chapter is simple. We want to look at your diet and help finetune it to make sure that your new diet intake is 550 calories less than your current/old DCR. What Is A Balanced Diet? Learn more about how to build a balanced diet, refer to my 24 Questions ebook.

13 Chapter 3: What To Eat To Lose 5kgs In 5 Weeks? 13 Step 1: What Are You Eating Today? It is extremely important to have control over what you are consuming. Control is everything! Firstly, lets take a look at what you are eating today. Simply list down everything. To continue with our case study, following is a sample table of what Adam consumes in a day. Meal Serving Breakfast Nasi Lemak with cucumber, anchovies, peanuts Daging Rendang 1 Piece Egg 1/2 Teh Tarik 1 Glass Snack Nescafe (sugar + milk) 1 Glass Curry Puff 2 Pieces Lunch Rice, White 1 Plate Fried Chicken, Drumstick 1 Piece Vegetables 1 Serving Fried Egg 1 Piece Orange Juice 1 Glass Snack Teh Tarik 1 Glass Roti Canai w Curry 1 Piece Watermelon, Fruit 1 Serving Dinner Nasi Goreng w chicken 1 Plate Satay 5 Sticks Nescafe Ice 1 Glass Snack Milo 1 Glass

14 Chapter 3: What To Eat To Lose 5kgs In 5 Weeks? 14 Malaysian Calorie Database: You can checkout my website - cekodok.com for Malaysian foods. International Sites: For international databases, you can refer to: NutiritonData.com CalorieKing.com Step 2: Add in the calories Most of you probably have never done this but its about time. Look up the calorie content of all the items and add them up. Meal Serving Calories Breakfast Nasi Lemak 1 Packet 340 Daging Rendang 1 Piece 165 Egg 1/2 50 Teh Tarik 1 Glass 70 Snack Nescafe (sugar + milk) 1 Glass 90 Curry Puff 2 Pieces 160 Lunch Rice, White 1 Plate 220 Fried Chicken, Drumstick 1 Piece 220 Vegetables 1 Serving 40 Fried Egg 1 Piece 110 Orange Juice 1 Glass 80 Snack Teh Tarik 1 Glass 70 Roti Canai w Curry 1 Piece 340 Watermelon, Fruit 1 Serving 60 Dinner Nasi Goreng w chicken 1 Plate 350 Satay 5 Sticks 200 Nescafe Ice 1 Glass 110 Snack Milo 1 Glass 170 Total 2,845 So based on this, we now know that our case study - Adam, consume some 2,845 calories per day. That is more than his current DCR, so obviously based on this, he will gain weight. Let s look at the most important step...

15 Chapter 3: What To Eat To Lose 5kgs In 5 Weeks? 15 Step 3: Analyze and make changes Making changes to your diet is not as difficult as people think! It is all about know how. I will show you where and how to eliminate calories that will help you lose weight and still be able to enjoy your foods! Great. We now have Adam s typical food intake - 2,845 calories. From chapter 2, we also know that his DCR is 2,464 calories. We now can make the following conclusions. 1. Adam is gaining weight! At a rate of (2,845-2,464) 381 calories per day. 2. In order for Adam to create a calorie deficit of 550 and lose 50% of 5kg in 5 weeks, he can only consume (2, ) or 1,914 calorie. Adam Diet Changes 931 Calorie To keep Adam s calorie output/input in line with our 5kg in 5weeks goal, we need to help him reduce 931 calories ( ) from his current intake. 10 Quick tips to Save Calories: Following are some tips to help Adam and yourself get rid of calories so that you can create that deficit but still enjoy your food. 1. Get rid of calories from drinks: this alone can save up calories per day if not more. 2. Stick to white rice. Forget about fried rice, nasi lemak etc for now. 3. Increase your protein intake. Protein s are a lot more filling than carbs. 4. Go easy on fruits. They contain calories too. 5. Avoid fried, breaded or foods with high fat content. 1g of fat is 9 calories! More than double that off protein and carbohydrates. 6. No treats for now. Try to forget about desserts and junk food during this 5 weeks period. Keep focused on your goal! 7. Know your calories. Do your research and eliminate foods/drinks that you don t need. 8. Go with half servings! Instead of drinking 1 glass of teh tarik, why not opt for just half a glass, that alone can save you plenty of calories. 9. Work in healthy snacks. This is especially useful when you are working. Make sure you have healthy snacks available. 10. Learn to adapt. Change can be hard but make sure you allow your body (taste buds) to get used to the changes.

16 Chapter 3: What To Eat To Lose 5kgs In 5 Weeks? 16 Outcome: Adam s New Meal Plan Following is a possible meal plan to help Adam lose weight Calories Saved by eliminating or reducing calories from drinks Calories Removed by choosing Half Servings from rice and drinks Calories Removed by getting rid of fatty and fried foods like nasi lemak, fried rice, fried egg etc. Heathy Choices We also added in healthier options like protein shakes, low fat milk, roasted chicken etc. Meal Serving Calories Breakfast White Rice 1/2 Serving 110 Daging Rendang 1 Piece 165 Egg White 1/2 20 Teh Tarik 1/2 Glass 35 Water 1 Glass 0 Snack Nescafe (No Sugar or Milk) 1 Glass 0 Protein Shake 1 Serving 90 Bread, Wholemeal 1 Slice 90 Lunch Rice, White 1/2 Plate 110 Chicken Roasted, Breast 2 Piece 240 Vegetables 1 Serving 40 Orange Juice 1 Glass 80 Snack Teh Tarik 1/2 Glass 35 Milk, Low Fat 1 Glass 80 Watermelon, Fruit 1 Serving 60 Dinner Rice, White 1/2 Plate 110 Tomyam, Chicken 1 Bowl 200 Nescafe Ice 1 Glass 110 Water, Mineral 1 Glass 0 Snack Milk, Low Fat 1 Glass 80 Total 1,655 The Result? Well, Adam s new meal plan still allows him to eat and hey, he can still enjoy his teh tarik after all. You too should analyze your food intake, breakdown the calories and make changes that suit you so that your daily calorie deficit is at least 550 calories. Heathy Choices For Adam his deficit actually is (2,464-1,655) or 809 calories. This will only help him lose more weight in 5weeks! Pretty cool huh.

17 Chapter 4 - What about Exercise? 17 4 STEP 4: WHAT ABOUT EXERCISE? Exercise is optional but always recommended. Here we help you incorporate exercise to increase your calorie output by 550 calories. Sure, exercise is optional but always recommended. It makes the process a whole lot easier. It not only helps to increase your calorie output but most importantly, allows you to eat more. From step 3, we choose to break the calorie deficit for diet and exercise evenly. Hence we need to find ways to increase our calorie output by at least 550 calories per day. Exercise can help you lose weight faster without strict dieting. To accomplish this we need to address the following questions: How much exercise is 550 calories? What exercises to do? How long to do them? How often to exercise? What if you don t want to exercise? How much exercise is 550 calories? This obviously is the key question. We all need some form of guideline to make sure that you are burning enough calories per workout. Table: Calories Burned Per Hour At the end of this ebook, we have included a Calories Burned Per Hour to help you look at various activities and the amount of calories they burn per hour. Say you run for 30 minutes, not everyone is going to burn the same amount of calories. The amount of calories you burn, depend on your intensity (i.e. speed), terrain (up/downhill), age, sex, weight and other factors. Heart Rate Monitors Heart rate monitors and other exercise tools do a great job to measure not only your heart rate but also your calorie output but for those of you can t afford one just yet, following is a table that shows the amount of calories a typical

18 Chapter 4 - What about Exercise? 18 What exercises to do? Doesn t really matter but any cardio exercise like jogging, cycling, swimming, badminton etc are cardiovascular (also known as aerobics) that help you burn calories. Now obviously there is an endless list of exercise you can do. My advice is this: 1. Do an exercise that you enjoy! 2. During this 5weeks its important to put all excuses aside, focus on your goal and commit! As we learned from chapter 1, everything you do burns calories. Yes everything! So it really doesn t matter when or how you burn the extra calories. The faster you run, the more calories you burn per hour... but hey, pace yourself so that you can last the entire session. How long to exercise? Well typically we would look at a minimum of 30 minutes per session but when it comes to losing 5kgs in 5weeks, our goal is very specific - burn 550 extra calories through exercise per day! Example: Lets look at a few examples based on our table for an individual that weighs 130lbs. Running (5mph): you would burn 472 calories per hour. Running at this pace, you would need to run for 70 minutes (550/472 * 1 hour) Running (9mph): burns 885 calories per hour. At this pace, you only need to run for 37min. Badminton (casual): 266 calories per hour. Needs to exercise for 2+ hrs. Walking (slowly): 148 calories per hour. Requires some 2hr n 43minutes. Bottom line is it doesn t matter what exercise you choose as long as you do it long enough to burn 550 calories. 5-6 Times Per Week In order to burn an additional 550 calories per day from exercise, I would recommend 5-6 exercise 40 minute sessions per week. How often? You don t have to do it daily as you need to allow your body to recover. Go at your own pace but remember, with or without exercise, your calorie deficit goal is 1,100. So if you don t exercise on a particular day, your diet alone needs to make up the entire 1,100 calories. If you are starting out, pace yourself. Make sure to rest so that your muscles, joints are able to recover and strengthen. The last thing you need is to injure yourself and further delay your efforts to lose 5kgs in 5 weeks.

19 Chapter 4 - What about Exercise? 19 More About Exercise? Refer to my 24 Questions ebook for more info about exercising, getting abs and more... Must You Exercise? No, you don t have to. If you decide not to include exercise in your weight loss program, you need to make sure that your 1,100 calories deficit comes from dieting alone. Sure its harder but well, it is what it is. 10 Ways to Increase Your Calorie Output Without Exercise For those who decide not to exercise or those looking to find ways to burn more calories, following are some easy ways to increase your calorie output. 1. Take the stairs: every flight of stairs burns some 5 calories. Hey, 5 calories is better than nothing. 2. Park further away, forcing you to walk more. Basically, walk whenever and wherever you can. 3. Eat more frequently. By eating more frequently, as you should in the first place, your body is always processing food which translates to being more active. 4. Eat spicy food. This Heats up the body, making it burn more calories. 5. Sex up your life. Sex is a great exercise which burns plenty of calories. 6. Laugh. It helps to de stress and burns calories as well. 7. Coffee and other metabolic supplements help to increase your calorie output. (More about this in the following chapter) 8. Play with your kids, especially if you are a parent. Not only helps you bond with your child but is actually a great exercise as well 9. Window shopping ain t all that bad. The more you walk, the more calories you burn. 10. Housekeeping. Cleaning your house, laundry etc all can be a form of exercise.

20 Chapter 5 - Which Supplements Can Help You Lose Weight? 20 5 DO... don t get fooled by the before & after pictures. It s not a hoax but they don t tell you the whole story all supplement manufacturers will tell you that you should use their fat burners or supplements in combination with a healthy diet & active lifestyle... YOU NEED ANY SUPPLE- MENTS TO LOSE THOSE 5KGS? Supplements are optional. Some may help but its important for you to understand how they work. People often ask me what supplements they should buy to help them lose weight, but... Firstly, let me say this: There is no supplement that is guaranteed to help you lose 5kgs in 5weeks. Any manufacturer will tell you that you should take supplements in combination with a proper diet and exercise programme. You can look at it this way, say you purchase a fat burner for RM200. Best case scenario: It will help to boost your efforts and instead of losing say 5kgs, you may end up losing more weight. Worst case scenario: Nothing changes. You lose 5kgs through nutrition and/or exercise along and wasted RM200 for nothing. Bottom Line: Whatever the outcome, you don t want your life/weight to depend on supplements. Long term, you need to be able to manage your weight (loss) through proper nutrition and exercise. Before and After Pictures They sure look great and are a big reason most are tricked into making a purchase. Don t get tricked by the misleading before & after pictures. These pictures don t lie but don t tell you the whole story. What they tell you...these test subjects use the fat burner. What they don t tell you...these subject were put under extreme diet programs, intensive exercise plans and lastly the supplements.

21 Chapter 5 - Which Supplements Can Help You Lose Weight? 21 Which supplements help? For weight loss, there are plenty of choices around but all of these fall into on of two categories:... fat burners work but not like you think they do!... Fat Burners Protein Supplements (Meal Replacements) Fat Burner There are various types of fat burners but most are thermo based. How Thermo based Fat Burners Work They use caffeine (guarana) and other stimulants to naturally elevate your metabolism. So say, DCR w/out Fat burner: 2300 calories DCR w fat burner: 2400 calories So in theory, the fat burner can help you burn an additional 100 calories per day. That s 3,100 per month or 0.4kg. Results obviously vary depending on how your body reacts to the stimulants. Again, worst case scenario, your DCR with or without the fat burner remains unchanged. Weight Loss & Fat Burner Supplement Types Following is a list of fat burners and how they work. Fat Burner Type Thermogenic Fat Blocker Carb Blocker Fat Creams Appetite Suppressant Others How They Work Elevate your metabolic rate Play a role in blocking fat absorption during digestion. Play a role in blocking fat absorption during digestion. Heat or coffee creams help to firm up the skin by pulling water to the surface. Help reduce hunger There are a variety of other weight or fat loss formula like l carnitine etc that play a role to aid the body s function to metabolize fat.

22 Chapter 5 - Which Supplements Can Help You Lose Weight? ever heard of whey protein supplements? Whey is not some lab derived protein. It basically is fat free milk and yes, it comes from the cow... Protein Supplements or Meal Replacements Unlike fat burners, protein or meal replacements supplements are categorized as food supplements. These contain calories than can supplement or even replace some of your normal meals. Let s take a look how they help. Protein Supplements Just like protein diets, protein supplements are just as popular. From babies to bodybuilders, everyone turns to protein supplements to well, supplements their protein intake. Here s why: Clean protein are hard to come by. Most people do not get enough proteins. Hence the need to supplement. Compared to carbohydrates, proteins do a better job of keeping your cravings in check. Protein are the building blocks for your muscles. Although you are looking to lose weight, everything wants a lean look. This is where protein + proper weight training can get you the result you desire. They are fairly economical. A typical protein tub with 70 servings will cost you some RM210. That s RM3 per serving. Just like a piece of chicken but in return you get quality proteins without the fats! I am a big fan of protein supplements myself. I personally use them as inbetween meals when I am at work, on the run and at home. Meal Replacements Meal replacements packets (MRP) are similar to protein supplements but instead of just protein, MRP s include carbohydrates and fats to make up a balanced meal - hence the work meal replacement. How they help you lose weight? Well not directly like say fat burners but: MRP s take the guessing work out of the equation. You don t have to worry about cooking or preparing a healthy meal. They generally low calorie meals. Often contain complex carbohydrates and fibers that keep you full.

23 Chapter 5 - Which Supplements Can Help You Lose Weight? 23 What do I use? Following is a list of supplements I currently use based on my unique needs. I do a variety of supplements. It gives me what I need without having to do too much. 1. Protein based supplements (daily): Can be simple protein shakes around my workouts or as-in-between-meals for my protein intake. (Sometimes I use meal replacement packets) 2. Multi-Vitamins (daily): They are generally affordable and essential for my micro nutritional intake. It keeps me from having to worry about getting my micro nutritions from regular food. 3. Glutamine (daily): Aids in my recovery from workouts and to preserve my muscle mass when I try to lose some weight. 4. Jointment Supplements (Glucosamine): Helps lubrication and maintenance of my joints as I am very active. 10 Tips for Buying Supplements Following is a list of simple tips when buying any kind of supplement. 1. Don t get fooled. Don t fall for the headlines or before & after claims. Read the descriptions and labels carefully. 2. Always look at cost per serving and not the cost of the product. 3. Check the ingredients. Don t get cheated into buying inferior stuff (i.e. not all proteins are the same!) 4. Check the expiry date. Especially if the price seems too good to be true. 5. More may not always be better. Look for quality. 6. Natural does not make a product better or wholesome. 7. Stick to basics. No supplement will work its magic without you getting the fundamentals (nutrition & general training) right. 8. Don t always trust the word of the salesman. Some or most are not health professionals and are merely trying to make a sale. 9. Research. Not sure whether you buying a high quality product? Visit any major online supplement website (preferably in the US, as they are the biggest market) and compare different products, prices and reviews. 10. Get deals online. Know what to buy and get the best deals from various online supplement stores.

24 Chapter 6 - Are Slimming Centres Worth It? 24 6 DO... Slimming centres are extremely popular among women looking for that quick fix. Do they work? Maybe but are you going to depend on slimming centres or trainers all your life?... SLIMMING CENTRES OR AS- SEEN-ON-TV GADGETS WORK? They do but just like supplements they are not magic solutions that can change your life single-handedly. The fitness industry is a multi-billion dollar industry rolling out endless diet plans, products and so called secret plans to help you reach your goal. Yes, the fitness world can be a crazy place for the average consumer. Do Slimming Centres Work? You always see their ads in papers, TV and are often if not always endorsed by celebrities globally. Slimming centres are especially popular among women looking to get into shape as fast as possible, often at any cost. The programmes use a combination of health and fitness consultation and technology to help you get rid of fat, water, cellulite, toxins and others. What technologies? Well it varies according to the service provider but mainly involve: Ultrasound, Infrared, Laser/light/heat, Suction & deep tissue massage, electric pads (vibration) and more. How much does it cost? Spending thousands of dollars on packages is pretty common today. Now is it worth it? I m not a believer in lying on a chair to have electric pads shock my muscles for stimulation. No matter how pleasant the ads may look, trust me it s not! Just like hiring a personal trainer, it all depends on how much money you have to spend. If money is no object, then the guidance and products slimming centres provide will help actually help. Consider this: You sign up for a slimming centre package and make some progress, what then? If you don t make permanent changes, you ll right back where you were minus the money you spent. Is this want you want?

25 Q23 - Do Slimming Centres or As-Seen-on-TV gadgets work? 25 As-seen-on-TV gadgets There probably over 1,000 products on TV claiming to have revolutionized the way you exercise or burn fat. Most promise beautiful abs because that s what consumers demand. It s business but for our discussion here,let s use abs gadgets as an example.... The ab-wheel is probably my favorite As-Seen-On- TV gadget. The only way to find out their effectiveness is to try them out... Do they work? Sure they do but often not quite how they present it. Most models you see using the gadgets already have nice abs to begin with. It s good marketing but has very little to do with the gadget effectiveness. Most, if not all abdominal exercises will train your ab muscles. That includes as-seen-on-tv gadgets, gym equipment and your traditional crunches. But in reality that will not help you get great abs. (Learn how to get great abs here). To Buy Or Not to Buy? There s nothing wrong in buying as-seen-on-tv products; some are actually very practical and useful but don t be disillusioned by the marketing gimmicks. It s all about getting the fundamentals right. Do your homework and buy buy buy.

26 Chapter 6 - Are Slimming Centres Worth It? 26 7 CASE STUDY: HOW ADAM LOSES 5KGS IN 5 WEEKS This is a quick case study on exactly how Adam can lose 5kgs in 5 weeks based on the steps detailed in this ebook. Step 1: Let s get to know Adam... this is Adam - our case study. We will use him as an example to lose 5kgs in 5 weeks. Follow the steps, read the detailed instructions and hey, lose weight! Following is a sample case study to calculate someone s daily calorie requirement. Name: Adam Age: 32 yrs Weight: 78kg Height: 175cm Sex: Male Level of Activity: Light Activity. Calculate DCR Based on is explained in chapter 1 & 2, Adam s DCR is 2,464 calories. Step 2: The Plan for Adam Based on his DCR, we can now formulate his diet and exercise plan to lose 5kgs in 5 weeks. All this is explained in chapter 3 & 4. New Calories Intake Adam s new food intake will be 2, = 1,914 calories New Calorie Output Adam s new calorie output will be 2, = 3,014 calories

27 Chapter 5 - Which Supplements Can Help You Lose Weight? 27 Note that as the weight decreases, his BMR will change. Hence effecting how Adam loses weight. Do-It Yourself You can create your own 35-day plan. Simply download the excel 5kg in 5weeks day-to-day planner from my kevinzahri.com. Step 3: The Result Following is a day-by-day table on how Adam will lose 5kgs in just 5weeks. Day Weight kg BMR Calorie In Calorie Out Weight Loss , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

28 28 DO YOU HAVE A QUESTION? IF YOU HAVE A QUESTION THAT WAS NOT AD- DRESSED HERE, I WOULD LOVE TO HEAR FROM YOU: ME AT SALES@KEVINZAHRI.COM VISIT THANK YOU! MORE INFO NEED HELP?

29 29 CALORIES BURNED PER HOUR Following is a table that estimates the number of calories burned per hour based on their respective weight. Activity 60kg 70kg 86kg Aerobics, general Aerobics, high impact Aerobics, low impact Archery (non-hunting) Automobile repair Backpacking, general Badminton, competitive Badminton, social, general Basketball, game Basketball, nongame, general Basketball, officiating Basketball, shooting baskets Basketball, wheelchair Bicycling, <10mph, leisure Bicycling, >20mph, racing Bicycling, mph, light effort Bicycling, mph, moderate effort Bicycling, mph, vigorous effort Bicycling, 16-19mph, very fast, racing Bicycling, BMX or mountain Bicycling, stationary, general Bicycling, stationary, light effort Bicycling, stationary, moderate effort Bicycling, stationary, very light effort Bicycling, stationary, very vigorous effort Bicycling, stationary, vigorous effort Billiards Bowling Boxing, in ring, general Boxing, punching bag Boxing, sparring Broomball Source:

30 30 CALORIES BURNED PER HOUR Following is a table that estimates the number of calories burned per hour based on their respective weight. Activity 60kg 70kg 86kg Calisthenics (pushups, sit-ups) Calisthenics, home, light effort Canoeing, on camping trip Canoeing, rowing, >6 mph Canoeing, rowing, crewing, competition Canoeing, rowing, light effort Canoeing, rowing, moderate effort Carpentry, general Carrying heavy loads, such as bricks Child care: sitting, dressing, feeding Child care: standing-dressing, feeding Circuit training, general Cleaning, heavy, vigorous effort Cleaning, house, general Cleaning, light, moderate effort Coaching: football, soccer, basketball etc Construction, outside, remodeling Cooking or food preparation Cricket (batting, bowling) Croquet Curling Dancing, aerobic, ballet or modern, twist Dancing, ballroom, fast Dancing, ballroom, slow Dancing, general Darts, wall or lawn Diving, springboard or platform Electrical work, plumbing Farming, baling hay, cleaning barn Farming, milking by hand Farming, shoveling grain Fencing Source:

31 31 CALORIES BURNED PER HOUR Following is a table that estimates the number of calories burned per hour based on their respective weight. Activity 60kg 70kg 86kg Fencing Fishing from boat, sitting Fishing from river bank, standing Fishing in stream, in waders Fishing, general Fishing, ice, sitting Football or baseball, playing catch Football, competitive Football, touch, flag, general Frisbee playing, general Frisbee, ultimate Gardening, general Golf, carrying clubs Golf, general Golf, miniature or driving range Golf, pulling clubs Golf, using power cart Gymnastics, general Hacky sack Handball, general Handball, team Health club exercise, general Hiking, cross country Hockey, field Hockey, ice Horse grooming Horse racing, galloping Horseback riding, general Horseback riding, trotting Horseback riding, walking Hunting, general Jai alai Source:

32 32 CALORIES BURNED PER HOUR Following is a table that estimates the number of calories burned per hour based on their respective weight. Activity 60kg 70kg 86kg Jogging, general Judo, karate, kick boxing, tae kwan do Kayaking Kickball Lacrosse Marching band + instrument(walking) Marching, rapidly, military Moto-cross Moving furniture, household Moving household items, boxes, upstairs Moving household items, carrying boxes Mowing lawn, general Mowing lawn, riding mower Music playing, cello, flute, horn Music playing, drums Music playing, guitar, classical, (sitting) Music playing, guitar, rock/roll band Music playing, piano, violin, trumpet etc Paddleboat Painting, papering, plastering, scraping Polo Pushing or pulling stroller with child Race walking Racquetball, casual, general Racquetball, competitive Raking lawn Rock climbing, ascending rock Rock climbing, rapelling Rope jumping, fast Rope jumping, moderate, general Rope jumping, slow Rowing, stationary, light effort Source:

33 33 CALORIES BURNED PER HOUR Following is a table that estimates the number of calories burned per hour based on their respective weight. Activity 60kg 70kg 86kg Rowing, stationary, moderate effort Rowing, stationary, very vigorous effort Rowing, stationary, vigorous effort Rugby Running, 10 mph (6 min mile) Running, 10.9 mph (5.5 min mile) Running, 5 mph (12 min mile) Running, 5.2 mph (11.5 min mile) Running, 6 mph (10 min mile) Running, 6.7 mph (9 min mile) Running, 7 mph (8.5 min mile) Running, 7.5mph (8 min mile) Running, 8 mph (7.5 min mile) Running, 8.6 mph (7 min mile) Running, 9 mph (6.5 min mile) Running, cross country Running, general Running, in place Running, on a track, team practice Running, stairs, up Running, training, pushing wheelchair Running, wheeling, general Sailing, boat/board, windsurfing, general Sailing, in competition Scrubbing floors, on hands and knees Shoveling snow, by hand Shuffleboard, lawn bowling Sitting-playing with child(ren)-light Skateboarding Skating, ice, 9 mph or less Skating, ice, general Skating, ice, rapidly, > 9 mph Source:

34 34 CALORIES BURNED PER HOUR Following is a table that estimates the number of calories burned per hour based on their respective weight. Activity 60kg 70kg 86kg Skating, ice, speed, competitive Skating, roller Ski jumping (climb up carrying skis) Ski machine, general Skiing, cross-country, >8.0 mph, racing Skiing, cross-country, moderate effort Skiing, cross-country, slow or light effort Skiing, cross-country, uphill, max effort Skiing, cross-country, vigorous effort Skiing, downhill, light effort Skiing, downhill, moderate effort Skiing, downhill, vigorous effort, racing Skiing, snow, general Skiing, water Ski-mobiling, water Skin diving, scuba diving, general Sledding, bobsledding, luge Snorkeling Snow shoeing Snowmobiling Soccer, casual, general Soccer, competitive Softball or baseball, fast or slow pitch Softball, officiating Squash Stair-treadmill ergometer, general Standing-packing/unpacking boxes Stretching, hatha yoga Surfing, body or board Sweeping garage, sidewalk Swimming laps, freestyle, vigorous effort Swimming laps, freestyle, light effort Source:

35 35 CALORIES BURNED PER HOUR Following is a table that estimates the number of calories burned per hour based on their respective weight. Activity 60kg 70kg 86kg Swimming, backstroke, general Swimming, breaststroke, general Swimming, butterfly, general Swimming, leisurely, general Swimming, sidestroke, general Swimming, sychronized Swimming, treading water, fast/vigorous Swimming, treading water, med effort Table tennis, ping pong Tai chi Teaching aerobics class Tennis, doubles Tennis, general Tennis, singles Volleyball, beach Volleyball, competitive, in gymnasium Volleyball, noncompetitive; Walk/run-playing with child -moderate Walk/run-playing with child -vigorous Walking, 2.0 mph, slow pace Walking, 3.0 mph, mod. pace Walking, 3.5 mph, uphill Walking, 4.0 mph, very brisk pace Walking, carrying infant or 15-lb load Walking, grass track Walking, upstairs Walking, using crutches Water aerobics, water calisthenics Water polo Water volleyball Weight lifting -vigorous effort Weight lifting, light or moderate effort Source:

36 36 GLOSSARY Here is a glossary of some of the key phrases used throughout this ebook. Calories Deficit A calorie deficit is created when the amount of food energy (calories) you taken in is less than the total calories you use, resulting in weight loss. Calorie Surplus A calorie surplus is created when the amount of food energy (calories) you taken in is more than the total calories you use, resulting in weight gain. BMR (Basal Metabolic Rate) Basal Metabolic Rate (BMR) is the number of calories your body burns at rest to maintain normal body functions. It is the amount of calories per day your body burns, regardless of exercise. It changes with age, weight, height, gender, diet and exercise habits. DCR (Daily Calorie Requirement) The calorie intake calculator provides an estimate of how many Calories (or kilo joules) are required for both men and women per day based on your age,weight, height, sex and level of activity. LOA (Level Of Activity) Determines how active a person is. This is used to as a multiplier when calculating a person s DCR. Metabolic Rate The rate at which your body naturally burns calories. MRP (Meal Replacement Packet) An MRP (meal replacement powder/packet) is a quick and convenient way to add extra meals to your diet without the additional hassle. The packets are often balanced in terms of macronutrients. Calories Burned Per Hour The amount of calories a person burns per hour based on their weight and chosen exercise.