Weight Loss Challenge versi 4; Sesi September dah bermula!! Daftar sblm 5 Sep!

ndiyana

Reply 979# din_hbl


    hehe tula..nangis kegembiraan

ndiyana

Reply 1058# din_hbl


    wa supplement apa tu..share la..nak tau jgkk

aik.ah

You all might have read it.......   

Ranjan Das, CEO and MD of SAP Indian subcontinent died after a massive cardiac arrest in Mumbai on Wednesday.
One of the youngest CEOs, he was just 42 year old

  



What killed Ranjan Das and Lessons for Corporate India

A few months ago, many of us heard about the sad demise of Ranjan Das from
Bandra, Mumbai. He was very active in sports, was a fitness freak and a
marathon runner. It was common to see him run on
Bandra's Carter Road . Just after Diwali, on 21st Oct, he returned home
from his gym after a workout, collapse! d with a massive heart attack and died.

It was certainly a wake-up call for corporate India . However, it was even
more disastrous for runners amongst us. Since Ranjan was an avid marathoner ( in Feb 09, he ran
Chennai Marathon at the same time some of us were running Pondicherry Marathon 180 km away ),
the question came as to why an exceptionally active, athletic person succumb to heart attack at 42
years of age.

Was it the stress?

While Ranjan had mentioned that he faced a lot of stress, that is a common element in most of our lives. We used to think that by being fit, one can conquer the bad effects
of stress.

The Real Reason However, everyone missed out a small line in the reports
that Ranjan used to make do with 4-5 hours of sleep. This is an earlier interview of Ranjan on NDTV
in the program. Well-known cardiologist on the subject of 'Heart Disease caused by Lack of
Sleep' have distilled the key points below in the hope it will save some of our lives.

Some Excerpts:

1. Short sleep duration ( <5 or 5-6 hours ) increased risk for high BP by
350% to 500% compared to those who slept longer than 6 hours per night.

2. Young people ( 25-49 years of age ) are twice as likely to get high BP
if they sleep less.

3 Individuals who slept less than 5 hours a night had a 3-fold increased
risk of heart attacks.

4 Complete and partial lack of sleep increased the blood concentrations of
High sensitivity C-Reactive Protein (hs-cRP), the strongest predictor of heart attacks. Even
after getting adequate sleep later, the levels stayed high!!

5. Just one night of sleep loss increases very toxic substances in body
such as Interleukin-6 (IL! -6), Tumour Necrosis Factor-Alpha (TNF-alpha) and C-reactive protein (cRP).
They increase risks of many medical conditions, including cancer, arthritis and heart disease.

6. Sleeping for <=5 hours per night leads to 39% increase in heart disease.
Sleeping for <=6 hours per night leads to 18% increase in heart disease.

Ideal Sleep

In brief, sleep is composed of two stages: REM ( Rapid Eye Movement ) and
non-REM. The former helps in mental consolidation while the latter helps in physical repair and
rebuilding. During the night, you alternate between REM and non-REM stages 4-5 times.

The earlier part of sleep is mostly non-REM. During that period, your pituitary gland releases growth hormones that repair your body. The latter part of sleep is more and more REM type.

For us to be mentally alert during the day, the latter part of sleep is
more important. No wonder when you wake up with an alarm clock after 5-6 hours of sleep, you are
mentally irritable throughout the day (lack of REM sleep). And if you have slept for less than
5 hours, your body is in a complete physical mess ( lack of non-REM sleep ), you are tired
throughout the day, moving like a zombie and your immunity is way down.

Finally, as long-distance runners, you need an hour of extra sleep to repair the running related damage.

In conclusion:

Barring stress control, Ranjan Das did everything right: eating proper
food, exercising ( marathoning! ), maintaining proper weight. But he missed getting proper and
adequate sleep, minimum 7 hours. In our opinion, that killed him.

If you are not getting enough sleep ( 7 hours ), you are playing with fire, even if you have low stress.

Unfortunately, Ranjan Das is not alone when it comes to missing sleep. Many
of us are doing exactly the same, perhaps out of ignorance. Please forward this mail to
your colleagues/friends as possible, especially those who might be
short-changing their sleep. If we can save even one young
life because of this email, we would be the happiest person on earth.

cmf_death

sonok tgk memember turun byk... huhuhuuh

sesusah jer

sorry cik... asik sakit je minggu ni... sib bek turun sket.. 58kg...
eyoowwwww

cicipan

jelesnya tgk....waaaa...bila nak turun berat aku nih..

midori_katana

Din, berat naik sbb sy kat kg jer minggu lepas... Mkn mknan kalori tinggi dan berminyak( tak sampai hayi nak tlk sbb mak yg susah payah masak)... Bila kita mkn sikit jer dia kata dia msk tak sedap pulak... Hihihihi... Takpa minggu ni nak cuba kontrol walaupun masih di kg

linda_rahman75

Reply 980# din_hbl


Minum air sangat2 la kurang..
Lepas tu makan xberapa nak jaga sbb layankan en.hubby balik bercuti so terpaksa ngelat sikit bab diet..
Dan yg pasti banyak event company yg makan, makan dan makan..

Sanisan2000

tertinggal ketapi sudaaaaa... igt ye babasai, selasa & rabu waktu nk update berat, rugi dah ...
din_hbl Post at 19-4-2012 08:50

encik din... berapa berat yang san perlukan untuk masuk ke kelas lain spt over.. dah lama obese je ni

din_hbl

Din, berat naik sbb sy kat kg jer minggu lepas... Mkn mknan kalori tinggi dan berminyak( tak sampai  ...
midori_katana Post at 19-4-2012 10:42

yes u bleh makan byk tapi u kena EAT RIGHT

kalau nk makan byk, makan lauk atau sayur.. kalau makan byk nasi, tu dah eat wrong dah tu..


nak makan pun kena ada strategy..  

din_hbl

encik din... berapa berat yang san perlukan untuk masuk ke kelas lain spt over.. dah lama obese  ...
Sanisan2000 Post at 19-4-2012 11:57

   one u pecah 74kg tu, u akan jadi angry bird.. welcome to new classs...

din_hbl

share dari blog kevin zahri..

Dalam kebanyakan seminar-seminar dan email soal-jawap tentang diet, berikut adalah antara mistake yang sering diulang. Kesilapan berikut TIDAK akan membantu anda kurangkan berat badan. Jadi pastikan anda tidak amalkan mistake berikut.

1) Skip hidangan. Jangan skip mana-mana hidangan. Lagi-lagi sarapan pagi. Rugi! Sarapan tu penting untuk mencetus metabolism harian anda. Jangan tunggu sampai di ofis baru nak makan. Makan sarapan first thing in the morning.

2) Cuma makan 3 hidangan sehari. 3 Hidangan TAK cukup untuk 1) mengawal nafsu makan dan 2) tingkatkan metabolism. Paling kurang makanlah 5x sehari. Ini tak kira samada anda ingin kurang, maintain or tambah berat badan. Makan malam pun boleh as long as you budget dalam keperluan kalori seharian anda.


3) Makan tak cukup. Jangan jangan jangan tak makan. Nanti metabolism anda jatuh dan anda bukan sahaja melapar diri dan rugi pembakaran kalori. Kalau DCR anda 2,000 kalori sehari, paling kurang makan dalam 1,200 kalori. Yang penting makan kerap untuk kawal nafsu.

4) Elak nasi. Saya sendiri pun makan nasi 2x sehari. Nasi adalah sumber karbohidrat yang baik. YES memang boleh menggemukkan kalau berlebihan tapi oats, buah atau roti pun boleh menggemukkan kalau berlebihkan. Nak makan nasi, jangan lebih segenggam tangan untuk satu hidangan.


5) Ikut diet membuta. Ramai yang suka ikut trend-trend diet terkini seperti blood type diet, aktins, high protein dan lain-lain. Bagi saya, tiada masalah mencuba tapi jangan ikut membuta. Pastikan anda faham dan mempersoalkan fakta sains di sebalik setiap diet. Macam dalam agama juga. Kita tidak ikut membuta, setiap seruan ada hikmahnya.


6) Harapkan makanan tambahan. Herbalife anyone? Tiada masalah dengan Herbalife atau mana-mana makanan suplemen atau makanan tambahan TAPI jangan bergantung kepada produk-produk tersebut untuk menjadi pembela kesihatan anda. Pastikan diet keseluruhan dah baik, kehidupan yang cergas (tak semestinya bersenam) dan gabungkan dengan makanan tambahan. Barulah berkesan.


7) Tak tahu keperluan kalori diri. Macamana nak kawal makanan kalau anda tidak tahu keperluan kalori seharian (DCR) anda. Nilai DCR seseorang adalah unik dan bukan angka anggaran or average. Pastikan anda kenalpasti DCR anda.


8) Elak makanan tempatan. Saya sendiri pun makan di mamak hari-hari. Gaya hidup saya sememangnya Malaysian. Tiada masalah makan makanan kita selagi ia selari dengan keperluan kalori anda. Makanan barat seperti pizza, pasta, sandwich, meatballs pun boleh menggemukkan.


9) Terlalu fokus kepada satu perkara. Ada yang ingat makan oats semata-mata boleh kurus. Atau minum air kosong sahaja. Diet yang baik bukanlah bergantung kepada satu atau dua makanan/minuman. Ia merangkumi kesemua pilihan harian dan jangka masa panjang.


10) Diet jangka masa pendek. Bila dengar perkataan diet, ramai anggap ia sebagai suatu program 12 minggu atau short-term tapi tu SALAH. Diet sepatutnya menjadi amalan sepanjang masa. Definisi “diet” pun adalah “amalkan pemakanan”. Jadi pastikan anda amalkan diet anda bukanlah untuk short-term tetapi sepanjang hayat.

aik ada cite pasal herbalife, terasa aku hehehe.. tapi saya setuju mcm apa yg Kevin kata, jgn bergantung pada produk supplemen semata2, tabiat pemakanan pun kena tukar jadi tabiat sihat. rasanya kat WLC ni dlm 80% amalkan produk, so ikut apa Kevin nasihat, perbaiki diet, lifestyle kena cergas (tak semestinya bersenam) baru combine dgn supplemen, baru akan berhasil utk long term..

rose_liz

liz.. u punya BMI dah 23.. makin turun BMI maka cabaran nak turunkan lagi akan bertambah jgk, so ...
din_hbl Post at 18-4-2012 12:57

mmg betul sebetul betulnya...huhu...

rose_liz

tunggu punya tunggu, dah takde org update, so here goes the ranking..



alyafea minggu ni -1.8k ...
din_hbl Post at 18-4-2012 23:04

biaq betoi ni?
tp berat dah naik balik...1kg...berat air ke berat gas tak tahu la...

din_hbl

biaq betoi ni?
tp berat dah naik balik...1kg...berat air ke berat gas tak tahu la...
rose_liz Post at 20-4-2012 13:51

berat sapa naik 1kg?

birdflu_007

biaq betoi ni?
tp berat dah naik balik...1kg...berat air ke berat gas tak tahu la...
rose_liz Post at 20-4-2012 13:51

    Hari ni pun naik sekilo... huh!!!!

cmf_death

berat nek berkilo2... ngeeeeeeeeee

alyafea

Reply 1057# midori888

thanks midori .. lompat bintang tu mula2 40 kali berenti kjp pastu smbng blk 30x pastu smbg lg 30x .. x larat nk direct 100x mau gigil kaki ... hehehe

Syik_Gojet

muka boleh saya edit syik.. u nk tepek muka selena gomez pun i bleh buat kekeke

gambar u leh  ...
din_hbl Post at 19-4-2012 08:23

   bukan.. belum bersedia letak sini...
nanti2 la....

farah82

Reply 1# din_hbl [/
2 bln lepas 61kg...skrg dh 59...setelah mncuba premium diet plus + Pil Apidex...


(posted by mobile)