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2011-05-17T22:04:00.000-07:00

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Carta 10 Terhangat Mengapa Kita Menjadi Gemuk

2011-05-01T22:10:00.000-07:00

Tempat Ke-10

Pegambilan Ubat-ubatan Anti-Depression

Sekarang ini terdapat ramai orang yang bergantung kepada anti-depression bagi mengurangkan tekanan dalam hidup mereka. Ubat-ubatan ini memperlahankan metabolisma dan menjejaskan keseimbangan hormon didalam badan. Kedua-dua faktor ini akan mengurangkan kemampuan badan kita untuk mengekalkan berat badan.

Tempat Ke-9

Menghidapi Penyakit Kronik

Penyakit-penyakit seperti Thyroid dan Diabetes menyebabkan pertambahan penghasilan kortisol didalam badan yang boleh menyebabkan pertambahan berat. Orang yang mengalami masalah sebegini mungkin perlu menjalani rawatan tertentu dari pakar untuk menurunkan berat badan.

Tempat Ke-8

Genetik

Memang tidak dinafikan genetik juga memainkan peranan dalam menetukan samada kita mudah menjadi gemuk ataupun tidak. Namun perlu diingat faktor cara hidup dan persekitaran memainkan peranan yang lebih penting dari genetik semata-mata.

Tempat Ke-7

Stress

Setiap kali kita stress, kadar kortisol didalam badan juga akan meningkat. Kortisol membantu membebaskan gula dari otot dan hati dan bertanggungjawab untuk pengumpulan lemak dibahagian perut. Kortisol juga melemahkan system immunisasi dan menyebabkan kita mudah diserang penyakit. Jadi kurang-kurangkanlah stress!

Tempat Ke-6

Saiz Pengambilan Makanan (Portion Size)

Sedarkah kita cara hidup yang telah diterapkan kepada kita selama ini menjadikan kita hilang kawalan terhadap jumlah makanan yang kita makan setiap hari. Disebabkan budaya ini kita sentiasa berasa lapar dan tidak cukup makan, walaupun kita sudah mengambil makanan lebih dari yang sepatutnya diperlukan oleh badan. Disebabkan itulah kita mudah menjadi gemuk.

Tempat Ke-5

Tak Makan

Percaya tak kalau kita sengaja tak makan waktu tengahari, kita akan makan lebih banyak secara tak terkawal bila tiba waktu makan seterusnya. Tak makan akan menyebabkan badan kita kekurangan kalori dan nutrient untuk kegunaan badan. Disamping itu apabila perut sangat lapar, kita akan mudah untuk memilih makanan berlemak dan berkalori tinggi dan akhirnya akan disimpan sebagai lemak diperut kita.

Tempat Ke-4

Label ‘Rendah Lemak’

Berapa ramaikah diantara kita yang menyangkakan makanan berlabel ‘rendah lemak’ juga mengandungi ‘rendah kalori’? Jadi sebelum anda membeli produk-produk berlabel rendah lemak pastikan anda melihat berapa jumlah kalori makanan itu sekali. Ramai diantara kita terlebih makan makanan rendah lemak ini kerana kita fikir ianya sihat dan tak menggemukkan.

Tempat Ke-3

Kurang Bersenam

Latihan bebanan dan kardiovaskular membantu kita membakar kalori. Latihan kardio diwaktu pagi membantu pembakaran lemak yang efisyen. Latihan bebanan yang sistematik membantu lebih banyak otot dibina dan meningkatkan kadar metabolisma. Jadi kita tetap membakar kalori walaupun sedang berehat.

Tempat Ke-2

Kadar Metabolisma Rendah

Kadar metabolisma yang rendah menyebabkan kita mudah menambah berat badan. Namun tahukah anda otot boleh meningkatkan kadar metabolisma kerana otot membakar kalori dengan aktif. Senaman yang konsisten dan sistematik boleh mengekalkan jumlah otot-otot dalam badan walaupun kita sudah tua.

Tempat Pertama

Diet Yang Tidak Sihat

Terimalah hakikat ini, secara amnya amalan pemakanan kita tidak sihat. Makanan seharian kita dipenuhi oleh bahan-bahan proses yang tidak baik untuk kita. Jumlah makanan yang diambil seharian pun selalunya diluar kawalan. Sayur-sayuran dan buah-buahan jarang sekali diamalkan sebaliknya kita lebih berminat dengan makanan dikedai mamak dan di KFC atau McDonald. Seringkali kita suka keluar makan dilewat malam beserta minuman-minuman manis bergelas-gelas. Jadi disebabkan obsesi kita terhadap budaya sebeginilah yang menjadikan kita semakin gemuk dari hari-kesehari.

Jadi…sama-samalah kita berubah kearah cara hidup yang lebih sihat!

The 5 Commandments of a Flat Belly

2011-04-13T20:12:00.000-07:00

I came across this article a while ago through my e-mail and felt the urge to share it with everyone at Revolution Gym & Fitness. What you are about to read is really basic and straight forward, but it's amazing how most people tend to believe on other mumbo jumbos claiming things like 'a breakthrough technology in fat loss' or that 'world brand' thingy, where at the end of the day what the're really losing are their hard-earned money. Enough of my introductions...lets get straight to it!

Commandment #1:

Reduce sugar intake.

Out of all the obesity additives, sugar is public enemy number one. It’s important to know that sugar induces hunger and cravings because it wreaks havoc on your blood sugar levels, causing them to rise, then fall.

When you eat sugar, a surge of a fat-storing hormone called insulin is released into your digestive tract. Insulin grabs hold of this sugar and stores it as energy–and then the excess is stuffed into your fat cells in all of those dreaded trouble spots–like your belly. As a result, your blood sugar levels drop, causing more hunger and cravings. Then the vicious cycle repeats.

And if that’s not enough to scare you off the stuff, recent studies have shown that sugar creates inflammation in your body that is the cause of most disease. It lowers your immune system. It also accelerates aging and wrinkles. Not to mention that studies now say that sugar is as addictive as nicotine and cocaine. No wonder we can’t get enough.

This is why, based on current research, I recommend that my students limit their sugar intake to a max of 30 grams a day (including natural sugars found in dairy products, fruits, and vegetables).

Commandment #2:
Eat more fiber.

Did you know that fiber (along with fats and proteins) fights belly fat by slowing down the absorption of sugar in the body and it helps to cleanse the belly bulge (waste) that comes from an overloaded digestive system?

Why is fiber so important for weight loss? Fiber-rich foods make you feel fuller for longer, and they slow the digestion of food so insulin (a fat-storing hormone) is released into the digestive tract. Plus, eating enough fiber (combined with eight to 10 glasses of water a day) keeps your digestive system running smoothly and can clean out pounds of “internal waste” that makes your belly bulge. Forget all of those unhealthy laxatives and cleansing detox pills you see advertised…all you really need is an adequate amount of fiber, water, and probiotics.

Commandment #3:
Replenish your good bacteria.

Your body is supposed to be home to trillions of tiny bacteria. And that’s a good thing. These beneficial microorganisms serve important functions within the body, mainly within the digestive tract. They do things like ferment foods that we cannot digest (such as fiber), help with elimination, support the immune system, prevent growth of harmful bacteria, and help the body absorb vitamins and minerals. What becomes a problem is when the toxins we have been consuming, as well as medicines like oral antibiotics, have a detrimental effect on these natural bacteria, also called “flora.”

Obviously, when the intestinal environment is compromised, digestive side effects may occur. That’s why it is common for people taking antibiotics to experience diarrhea, which a 2004 study from Pierre et Marie Curie University in Paris linked directly to the change in gut flora. When “good bacteria” are killed, “bad bacteria” are more likely to take their place and cause problems.

I recommend adding probiotics and prebiotics to your diet each day in order to maintain the best intestinal environment and reduce your belly bulge quickly. “Probiotics” are foods that either naturally, or because they have been added, contain quantities of beneficial bacteria. “Prebiotics” are foods that contain fiber, which provide nourishment for all those little bacteria.

Add a splash of vanilla and cinnamon from your spice rack, plus a handful of your favorite high-fiber berries and natural sweetener, if desired. Blend. This makes a great smoothie! As an alternative, consider trying one of the new shelf-stable probiotic pills, such as Align (Aligngi.com), or Culturelle (Culturelle.com).

Commandment #4:
Eat tasty foods every three hours.

A common mistake dieters make is assuming they will lose fat if they eat less frequently. Have you ever thought, “Hmmm… maybe I’ll have just a small meal or two each day?” This seems like a logical plan, right? Wrong.

Believe me, it’s the absolute worst approach. When you starve your body, it begins to fight back by conserving fat and burning muscle tissue. This dramatically slows your metabolic rate, which in turnprevents fat loss. Losing muscle tissue also leads to a loss of muscle tone and shape. Oh, and I should also mention that thisapproach ultimately makes you look flabby, not firm.

What’s more, after a while a starvation diet makes you irritable, less focused, tired, and weak. Your health is compromised and your immune system is impaired, thanks to an inadequate supply of health-promoting nutrients. After a few days, fierce food cravings take over, binging follows, and you end up gaining back all of the weight you’ve lost…and more.

But even that’s not the end of it. The next time you start dieting, the vicious cycle starts all over again. Only now your metabolism is even slower because, during the previous dieting episode, calorie-burning muscle was burned for energy. (By the way, each pound of muscle you lose while dieting causes you to burn about 50 calories less per day.) So now you have to eat even fewer calories than before to lose weight. (Ugh!)

This is what we call yo-yo dieting and it can wreak havoc on your body. A better alternative to starving yourself or skipping meals is to feed your body healthy foods every three hours throughout the day. By doing this your metabolism keeps burning calories at an accelerated pace all day long.

Part of the reason this occurs is due to something called the thermic effect of foods. It works like this: Nutrient-dense foods tend to be more complex. Take proteins, for instance (lean meats, low-fat cottage cheese, and eggs). It takes more energy for your body to digest and use proteins than it does for simpler foods like sugars. The thermic effect of protein is the highest of all foods. After eating protein, your metabolic rate will increase by approximately 17 to 20 percent. In other words, if you eat 100 calories of protein, 17 to 20 of those will be burned just digesting and using the protein.

By comparison, the thermic effect of carbohydrates is typically around 10 percent, and fat is just 5 percent. Plus, by eating complex food more frequently (five mini-meals spaced three hours apart), your body will better use the nutrients you consume because they are in smaller quantities that are easy to break down and absorb. Too many calories ingested at once tends to overload your digestive system, so many valuable vitamins and minerals “escape” while extra macronutrients (carbs, proteins, and fats) are more likely to convert to body fat.

Frequent healthy eating also helps stabilize blood sugar levels, which zaps excess
hunger and cravings; limits fat storage (by limiting the actions of a fat-storing hormone called insulin); and reduces the energy drain that accompanies big meals.

Here’s what I hope you’ll take away from all of this: Eating five small, tasty, obesity-additive-free meals every three hours throughout the day is the quickest, most painless way to get slim for life. It’s my number-one nutrition tip for losing weight without depriving yourself of great-tasting food.

Commandment #5:
Balanced meals are the key to your success.

If you’re considering going on one of those low- or no carbohydrate diets, please pay special attention to this next part.

Following are just a few of the reasons why I do not recommend these crazy diets:

1. You can’t follow this type of diet for life. Sooner or later you will fail because your body will fight you every step of the way.
2. Low-carb diets decrease a thyroid hormone (T3) that helps regulate your metabolism. So when you start eating carbohydrates again (and you will), you will likely gain back all of the belly fat you’ve lost…fast.
3. The quick weight loss you may experience on a no- (or low-) carb diet is usually attributed to a loss of body water and not body fat, which is, of course, only temporary.
4. You will begin breaking down muscle tissue for energy, which decreases muscle tone and further decreases your metabolism.
5. Cutting out fruits, vegetables, and grains (carbohydrates) robs your body of ample amounts of vitamins, minerals, fiber, and other nutrients that enhance and promote health. (And most of us don’t get enough of these nutrients in the first place.)

As you can see, the low- or no-carb diet has many flaws that negatively impact your ability to succeed in getting that traffic-stopping body and keeping it for the long run.

Conversely, super high-carb diets aren’t the solution either. High-carb diets tend to stimulate an excess amount of insulin production. Plus, high-carb diets are notoriously low in protein, which can have terrible consequences on your ability to build your muscles and shape your body.

And, if you’re following some “point system” that allows you to eat whatever you want as long as you don’t exceed your points, believe me, you are not getting the nutrients your body needs to be healthy and attractive.

The solution?

I’ve discovered that a diet containing moderate amounts of protein (around 30 percent), moderate carbs (around 50 percent), and lower to moderate amounts of fat (around 20 percent) works best for most people and can easily be followed for life.

Adapted from The 10 Commandments of a Flat Belly BY COACH JOSH

Cheers!!!

Revolution Gym & Fitness

Workout Corner No.8 Biceps Curl

2011-03-23T03:33:00.000-07:00

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Siapa yang tak inginkan biceps yang besar? Boleh dikatakan hampir semua ahli lelaki idamkan biceps yang besar dan cantik. Malah selain Bench Press, Biceps Curl lar yang selalu menjadi rebutan setiap ahli yang bersenam digym. Walaupun ramai yang gemar melakukan Biceps Curl, tidak ramai yang tahu melakukannya dengan betul-betul tepat bagi mendapatkan hasil yang memuaskan. Untuk menunjuk ajar pembaca-pembaca sekalian, kami telah memilih dua trainer yang memiliki biceps yang paling besar dan cantik di Revolution Gym untuk melakukan demo Biceps Curl yang betul. Mari sama-sama kita saksikan!

Cheers!!!

Revolution Gym & Fitness

Workout Corner Wanita Pt. 4 Shoulder Press

2011-03-15T03:16:00.000-07:00

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Shoulder Press adalah satu latihan yang amat baik dilakukan oleh wanita bagi memperbaiki bentuk bahu mereka. Otot bahu yang cantik boleh menjadikan seseorang wanita itu kelihatan lebih berkeyakinan dan boleh menjadikan kebanyakan baju yang dipakai kelihatan lebih kemas dan menarik. Untuk melakukan Shoulder Press dengan tepat sila rujuk kepada demonstrasi dari trainer kami Shafiq. Selamat mencuba.

Cheers!!!

Revolution Gym

Top 5 Causes of Injuries

2011-03-10T20:20:00.000-08:00

Recently a couple of gym members had to restrain themselves from weight training due to the minor back injuries. Although that was a very uncommon thing to happen in Revolution Gym, not to mention that those 2 members are pretty well informed on the aspect of injury prevention, I figured I need to bring this matter up seriously to avoid it from happening again.

Here are the top 5 causes of injuries!

1) Failed To Warm-Up.

It's plain and simple however still a lot of people fail to spend 10 MINUTES out of their workout duration to perform this. Walk in to the gym, get the cardio equipment and warm up for 5 to 10 minutes until you start to sweat and that's all.

2) Failed to Stretch.

Another unpopular thing among the all-time busy gym members is stretching. Studies show that shortened muscles perform weaker, slower and have a higher incidence of injuries. However big muscles require strong, lengthened and healthy tissue. So why on earth would you skip this process? Not just stretching prevent injuries it also maintain healthy specific joint relationships, greater joint angles and accelerate recovery.

3) Training Too Often.

This is probably one of the most common misconception about weight training and muscle building. People who never gone through any workout program under the supervision of an experience trainer would have think that the more they workout the quicker the get the result. What they do not know is working out too often is actually the fastest way to over train and fall into injury. Give yourself an ample rest to make sure your body are fully recovered.

4) Inappropriate Weights.

Even though heavy weight lifting is essential in building muscle mass, however you must remember the word 'heavy' here is actually controlled by the two factors which are compromising your form and the risk of injury. As long as you can keep yourself in good form, meaning the right posture, the right muscle isolation, the right range of motion and the right support you're all set for the weights that you have chosen. Remember to wear lifting belt when necessary!

5) Failed to Take Adequate Nutrients.

Most joint problems, such as arthritis, tendinits, and bursitis, can be reduced with natural compounds that can save you from aching joints and years of pain. Some supplements which contain flax oil may help reduce inflammation in the joints while Glucosamine is essential for the prevention and treatment of cartilage degeneration.

Cheers!!!

Revolution Gym & Fitness

Diet Untuk 'Sizing Up' 4000 Kalori

2011-03-02T21:07:00.000-08:00

Kepada yang berbadan kurus dan ingin menambahkan berat badan secara sihat, bolehlah mengamalkan pemakanan 4000 kalori yang dicadangkan dibawah. Jangan lupa exercise perlu disertakan untuk memaksimumkan hasil.

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Cheers!!!
Revolution Gym & Fitness

Bagaimana 'Record Keeping' Boleh Membantu Anda Mencapai Target Fitness Anda

2011-02-20T17:58:00.000-08:00

Bila bercakap mengenai target fitness tidak kiralah untuk menurunkan lemak, menambah otot ataupun meningkatkan kadar kesihatan ramai yang meletakkan cita-cita untuk mencapai target mereka dalam tempoh tertentu yang diinginkan. Walaupun mempunyai 'deadline' untuk mencapai target adalah habit yang penting untuk berjaya, namun berapa ramaikah yang betul-betuk komited untuk merekod setiap tindakan (action) yang mereka ambil beserta hasil (result) yang mereka perolehi secara kerap dan konsisten?

Record keeping mungkin boleh dianggap sebagai sesuatu yang leceh dan menyusahkan, tetapi bagaimanakah anda boleh mengetahui bahawa program yang anda ikuti sekarang berkesan ataupun tidak jika tiada rekod yang boleh membuktikannya? Adakah memadai dengan melakukan perbandingan dengan melihat tubuh anda dicermin ataupun dengan mendengar pendapat sahabat handai ataupun keluarga yang mungkin sedang cuba menjaga hati anda?

Mengenal Pasti Kesilapan dan Membaikinya Serta Merta

Dalam proses anda untuk mencapai target, boleh berlaku beberapa kesilapan yang anda lakukan menyebabkan progress anda tergendala. Jadi anda boleh sentiasa berbalik kepada rekod anda untuk menilai apakah kesilapan yang boleh diperbetulkan dan apakah hasil yang anda perolehi setelah anda memperbetulkan kesilapan tersebut?

Sebagai contoh, Aliza mempunyai target untuk menurunkan berat badan sebanyak 10kg dalam masa 3 bulan. Pada awal bulan kedua dia sudah berjaya turun 4kg tetapi minggu berikutnya beratnya naik semula sebanyak 1kg. Jika Aliza mempunyai rekod makanan apakah yang dia makan, apakah kuantiti makanan tersebut serta senaman apakah yang telah dilakukan pada minggu tersebut sudah tentu lebih mudah untuk Aliza menilai apakah faktor kegagalannya pada minggu tersebut. Jadi dalam kes ini Aliza mungkin boleh mengurangkan jumlah kalori makanannya pada minggu akan datang dan kemudian menilai samada tindakannya itu telah memperbaiki progressnya ataupun tidak.

Rekod Adalah Sumber Motivasi Yang Sangat Kuat

Bayangkan seorang pelajar yang sentiasa mendapat A dalam peperiksaannya, sudah tentu dia akan bekerja keras untuk mengekalkan rekod kecemerlanggannya. Jika sekali dia gagal mendapatkan A, pastinya dia akan bekerja lebih keras untuk memperbaiki rekodnya untuk kembali mendapat A. Begitu juga dengan fitness, jika setiap minggu Aliza sentiasa berjaya menurunkan 1kg berat badannya, sudah tentu dia akan bekerja keras untuk meneruskan rekodnya yang cemerlang itu. Namun jika berlaku peningkatan berat sebanyak 1kg, pastinya Aliza akan berhempas pulas untuk menurunkannya semula.

Jadi Apakah Yang Perlu Direkod?

Saya pernah berbual dengan seorang rakan bina badan dari pasukan ATM, dia menunjukkan buku rekod yang sangat detail (makanan yang diambil, kuantiti makanan, masa makan, jumlah latihan, set latihan, masa latihan etc) sehingga saya sendiri merasa tidak mampu melakukannya. Mungkin sebab itulah saya bukan seorang juara bina badan terkenal seperti kawan saya itu. Bagi orang kebanyakkan mungkin contoh tersebut agak extreme kerana sebagai seorang tentera dan ahli bina badan sudah tentu dia mempunyai tahap disiplin yang sangat tinggi.

Kalau dipermudahkan, apa yang perlu anda rekodkan ialah

1) Corak pemakanan anda (bahan makanan, kuantiti dan masa)

2) Program latihan (otot yang dilatih, jumlah beban serta jumlah set dan ulangan)

3) Hasil (Berat badan, peratus lemak, ukuran bahagian badan)

Seperti yang saya sering nasihatkan kepada ahli-ahli Revolution Gym, sentiasa amalkan sesuatu sedikit demi sedikit sehingga kita biasa dan selesa melakukannya. Tidak perlu terus mengamalkan sesuatu yang baru secara mendadak kerana biasanya orang sebegini akan mudah tertekan dan bosan dengan usaha mereka.

Bak kata seorang juara bina badan dari Indonesia Ade Rai dalam laman Twitternya,

Semakin kita tidak sabar untuk mendapatkan hasil, semakin lupa kita untuk menikmati prosesnya, semakin lambat pula kita mencapai hasil yang diinginkan.

Selamat beramal!

Workout Corner No. 7 Shrug

2011-02-05T01:52:00.000-08:00

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Satu lagi senaman dibahagian bahu yang sangat baik ialah shrug. Shrug memberi fokus kepada otot trapezius dan bahu yang boleh membantu membaiki susuk tubuh anda ketika mengenakan baju apa sekalipun. Disamping shrug juga merupakan senaman yang baik untuk forearm anda. Azwan Razali Juara Mr. Malaysia Kategori Junior akan menunjukkan kaedah-kaedah melakukan senaman ini dengan betul. Saksikan.

Cheers!!!

Revolution Gym and Fitness.

Workout Corner Wanita Pt. 3 Deadlift

2011-02-05T01:43:00.000-08:00

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Deadlift adalah antara senaman teras yang sangat berkesan dalam pembinaan kekuatan seluruh badan dan pembinaan lean muscle. Senaman ini sesuai dilakukan oleh lelaki dan wanita tidak mengira apa jua target fitness mereka sekalipun. Bagi wanita senaman ini juga baik untuk mencantikkan bahagian pinggul dan berkesan untuk mengempiskan perut. Mari kita saksikan demonstrasi dari Trainer kami Nadya.

Cheers!!!

Revolution Gym & Fitness

Berjaya Turun Berat Sebelum Kahwin!!!

2011-02-05T01:32:00.000-08:00

Tahniah Ustaz Amirul yang telah berjaya menurunkan 13 kg kurang dari 3 bulan sebelum melangsungkan majlis perkahwinannya. Komitment yang tinggi yang ditunjukkannya sepanjang mengikuti program latihan yang direka oleh Trainer kami Azwan Razali ternyata membuahkan hasil yang amat membanggakan. Kini beliau mula menjadi inspirasi kepada beberapa rakannya ditempat kerja yang semakin prihatin dengan tahap kesihatan dan kecergasan mereka. Tahniah sekali lagi diucapkan!

Cheers!

Revolution Gym

Mengapa Latihan Bebanan (Weight Training) Juga Baik Untuk Wanita

2011-01-29T20:41:00.000-08:00

Sudah menjadi suatu pemahaman biasa bagi kebanyakkan wanita yang bersenam digimnasium untuk menumpukan sepenuh masa bersenam mereka melakukan latihan kardiovaskular seperti larian di treadmill, berbasikal, cross trainer dan stepper. Kebanyakan mereka berpendapat yang latihan kardio ini mampu membakar lemak dan membantu mendapatkan bentuk badan ataupun berat badan idaman mereka. Namun jika diajak untuk melakukan latihan bebanan kebayakkannya menolak atas alasan mereka takut badan mereka akan menjadi berketul-ketul seperti lelaki. Tahukah anda yang weight training juga baik untuk wanita sepertimana ia baik untuk lelaki?

Wanita Tidak Boleh Membina Otot-Otot Besar Seperti Lelaki Kecuali Dengan Bantuan Suntikan Hormon Testosterone.

Sebelum saya menerangkan kebaikkan weight training untuk wanita, kaum wanita perlu faham yang pembinaan otot-otot yang besar dan berketul-ketul hanya akan berlaku dengan adanya hormone Testosterone. Kaum lelaki menghasilkan hormon ini secara semulajadi didalam badan mereka dengan kadar yang jauh lebih banyak dari wanita.Walaupun wanita juga menghasilkan hormon ini, namun ia tidak cukup untuk membina otot-otot yang besar walaupun seseorang wanita itu mampu melakukan weight training seberat yang dilakukan lelaki!

Wanita Boleh Mendapatkan Badan Idaman Mereka Dengan Weight Training.

Walaupun latihan kardio memang membantu pembakaran kalori dalam badan, namun kombinasi antara kardio dan weight training sebenarnya adalah rahsia utama untuk mendapatkan tubuh badan idaman kebanyakkan wanita. Weight training membantu pembinaan ‘lean muscle’ yang boleh memperbaiki bentuk badan seseorang wanita. Disamping itu dengan adanya ‘lean muscle’, kadar pembakaran lemak dalam badan juga akan turut meningkat, walaupun ketika berehat menonton tv.

Weight Training Menguatkan Tulang.

Sepertimana yang sudah ramai sedia maklum, Osteoporosis adalah merupakan satu masalah yang sering dihadapi oleh kebanyakkan wanita yang sudah mencecah umur pertengahan. Latihan weight training yang konsisten menggunakan berat yang sesuai dan disertakan dengan pengambilan kalsium yang mencukupi boleh meningkatkan kekuatan dan ketumpatan tulang.

Weight Training Membantu Melindungi Wanita Dari Kanser Payudara.

Satu kajian dari The American Cancer Society mendapati aktiviti fizikal seperti weight training membantu melindungi wanita dari kanser payudara dan membantu mengelakkan ketumbuhan semula sel kanser selepas menjalani rawatan. Tambahan pula wanita yang telah dikesan dengan kanser payudara sering dinasihatkan untuk menjalani aktiviti fizikal seperti weight training.

Weight Training Ketika Menopause

Apabila wanita mencapai peringkat Menopause, kadar kolestrol mungkin akan meningkat, kekuatan tulang akan berkurangan dan berat badan boleh meningkat dengan cepat. Jadi sekiranya seseorang wanita itu jarang melakukan senaman sebelum ini, jadi ketika Menopause lah amat penting untuk mula bersenam terutamanya menggunakan weight training agar kadar kesihatan wanita dapat ditingkatkan disamping mengurangkan pelbagai masalah yang mungkin timbul ketika Menopause.

Apa yang penting untuk difahami disini weight training memberi banyak kebaikan kepada wanita. Untuk memulakan weight training pastikan anda mendapat tunjuk ajar dari jurulatih berpengalaman dan mulakan dengan berat yang sesuai untuk anda. Apabila kekuatan anda meningkat tambah berat secara berperingkat. Dan nikmatilah perubahan besar kepada tubuh badan dan kesihatan anda.

Cheers!!!

Revolution Gym & Fitness

What to Avoid After A Hardcore Workout

2011-01-18T19:29:00.000-08:00

A lot of people, after developing a certain level of commitment to their fitness goals, usually have little to no problems in completing their weekly workout routine. Simply because their focus have always been on the workout, more workout more muscles, less workout less muscles. However how many of them do really care of their meals especially the post workout meal. No matter how hard you train you are more likely to jeopardize your efforts in the gym if you neglect one of the most important meal in muscle building, the post workout meal.

The worst mistake you could ever make is to skip this meal.Period. If you're going to consume something, here are some guidelines...

1) Avoid eating excessive fat after an intense training. Simply because fat will slow down the absorption of carbohydrate and protein which can minimize the anabolic effect of the insulin.

2) Avoid waiting too long to eat. If you miss the 60 minutes recovery window you will miss the anabolic effect after your workout. Plus your blood sugar will drop and leave you starving for food.

3) Avoid consuming slow digesting, high fiber carbs with incomplete protein. Your carbs intake must be quick digesting and your protein should contain all the essential amino acids.

4) Avoid junk food, empty calories and processed fats for several hours after your workout. You need a high quality food all day long to build muscle.

5) Drink plenty of water within pre, during and post workout to maximize performance and to ensure an optimal hormonal response.

In short you must realize the importance of the post workout meal. Never skip this meal and avoid making wrong choices as it will jeopardize your hard work at the gym.

Adapted from What to Never Eat After Your Workout by Jayson Hunter.

Cheers!!!
Revolution Gym & Fitness.

Diet Seimbang 2000 Kalori

2011-01-02T21:36:00.000-08:00

Untuk mendapatkan bentuk badan idaman anda, senaman anda perlulah disertakan dengan pemakanan yang seimbang. Kebanyakkan orang tidak begitu memahami atau mengetahui bagaimana cara-cara menjalankan diet yang betul, seimbang, berkesan dan sihat.

Disini saya sertakan contoh diet 2000 kalori yang sihat. Diet ini sesuai diamalkan jika anda ingin menguruskan badan secara sihat. Dalam memahami pelan pemakanan ini, tumpukan kepada 3 aspek iaitu, bahan yang berkualiti, kuantiti yang betul serta masa makan yang betul.

Terdapat menu-menu yang kami cadangkan namun anda boleh menggunakan kreativiti anda untuk menjadikan makanan diet in lebih menarik dan sedap.

Selamat mencuba!!!

Klik untuk imej yang lebih jelas

Cheers!!!
Revolution Gym & Fitness

Turun 10kg tanpa belanja lebih!!!

2010-12-15T21:23:00.000-08:00

Tahniah kepada Datin Aliza, seorang ahli Revolution Gym yang amat komited dalam mencapai target fitnessnya. Kejayaan ini dicapai tanpa menggunakan sebarang pil kurus, krim pelansingan mahupun berbelanja besar di slimming center. Setelah berjaya turun 10kg dibawah program latihan yang direka oleh trainer kami Nadya, kini Datin Aliza menjadi inspirasi kepada rakan-rakan suri rumah yang turut bersenam bersamanya pada sesi pagi diRevolution Gym. Tahniah!!!

Cheers!!!
Revolution Gym & Fitness.

Workout Corner Wanita Pt 2

2010-12-01T15:58:00.000-08:00

Untuk latihan yang seterusnya, Shafiq akan menunjukkan cara melakukan senaman squat. Senaman ini sesuai dilakukan oleh kaum wanita menggunakan berat yang sesuai untuk menguatkan bahagian bawah badan. Ia juga amat efective untuk mengempiskan perut.

Klik untuk imej yang lebih jelas

Cheers!
Revolution Gym & Fitness

Workout Corner No. 6 Shoulder Press

2010-11-15T21:03:00.000-08:00

Nak dapatkan shoulder yang besar dan cantik memang menjadi idaman ramai orang yang bersenam digym. Bile shoulder cantik biasanyer pakai baju ape pun nampak smart. Sebut pasal shoulder ni, antara latihan yang paling asas untuk membina saiz shoulder adalah shoulder press. Latihan ini boleh dilakukan samada menggunakan free weight ataupun machine. Jadi Azwan dan Usop akan menunjukkan cara-cara melakukan shoulder press beserta dengan spotting position yang betul.

Klik untuk imej yang lebih jelas

Cheers!!!
Revolution Gym & Fitness

If u ever think of going through lipo suction u better off eating these food...part 2

2010-11-01T06:27:00.000-07:00

Yogurt
Plain yogurts are loaded with probiotics that fight belly fats. Don't confuse this with those flavored yogurts which contain tons of sugar.

Meat
Turkey, free range chicken and grass-fed beef contain natural CLA - a magic formula to burn belly fat. The interesting thing is, after you've finished eating these foods your body will burn 30% of its calorie.

Wild Salmon
Due to its high content of protein and omega-3 fatty acid, wild salmon can be one of the most effective fat burning food. If your diet is deficient in omega-3 you may start eating salmon and see how fast your fat can really coming off.

Cinnamon
Cinnamon contain a type of antioxidant that can increases insulin sensitivity and helps to stabilize your blood sugar.
Chilli Peppers
Ever wonder why those guys from RHCP are always looking ripped shirtless? Chili peppers increase calorie-burning, stabilizes blood sugar level and is a potent antioxidant.

Berries
Strawberries, raspberries and blackberries are loaded with fibers and vitamins. This two ingredients can slow down sugar absorption and fight craving.

Adapted from Josh Beyoni's 15 food that kill belly fat fast!

Cheers,
Revolution Gym & Fitness

Some videos from our classes...

2010-10-13T00:33:00.000-07:00

Muay Thai

Have a look at our Official Revo Fighters Trailer!!! Muay Thai has been one of the most interesting and the most successful class we have introduced so far....the number of turn ups for every class are just great!!! This one is definitely NOT TO BE MISSED....remember this...Monday and Wednesday 8.45pm.

Killer Abs

Sit ups can be very boring....well...if you do it just by yourself!!! Group workout focusing on abdominal section can really be motivating yet entertaining. Those students who attended this class simply just can't believe how much they accomplished in a single class. Not to mention a beautifully choreographed warm up dance that can really make you sweat like a racehorse. We do this frequently...every second day, alternate with body pump.

Cheers,
Revolution Gym & Fitness

Terbaru dari Revolution Gym & Fitness: Panduan Senaman Khas Untuk Wanita.

2010-10-01T00:54:00.000-07:00

Disebabkan oleh trend pertambahan ahli wanita digym kami yang terus meningkat, jadi trainer-trainer telah bersepakat untuk menyediakan satu manual yang boleh digunakan oleh ahli wanita sebagai panduan mereka untuk bersenam sebagai tambahan kepada tunjukajar praktikal yang kami sediakan digym.

Klik untuk imej yang lebih jelas.

Trainer kami Nadya dan Shafiq akan menunjukkan kepakaran mereka mendemonstrasi senaman-senaman asas yang sesuai dilakukan oleh golongan wanita. Untuk edisi pertama ini, mari kita pelajari cara-cara melakukan senaman lunges dengan betul.

Klik untuk imej yang lebih jelas.

Cheers!!!
Revolution Gym & Fitness

If u ever think of going through lipo suction u better off eating these food...part 1

2010-09-17T00:19:00.000-07:00

Avocados

Avocados can do two things...first they keep you from feeling hungry....second they spot reduce your belly fat from their monosaturated belly fat content.

Nuts and Seeds

Any nuts and seeds such as pistachios, almonds, walnuts, pumpkin seeds and sunflower seeds are loaded with healthy, belly-fat burning minerals and fats.

Veggies

Broccoli, cauliflower, brussel sprouts and cabbage help to fight against environmental estrogen that can add belly fat.

Healthy Oils

Olive and coconut oil supply healthy oils your body needs to burn those excessive belly fat.

Eggs

Eggs are loaded with fat-belly burning protein, vitamin B6, B12, A, D, E, K, folate, choline, lutein, calsium, iron, phosphorus, zinc, and omega-3 acids. Besides they make you feel full for a long period.

Dark Chocolate

Dark chocolate is loaded with antioxidants and contains stimulants (theobromine and caffeine) that have a positive effect on burning the fat belly.

Oat

Loaded with fiber and whole grains goodness. But keep in mind that processed-high sugar loaded fast cooking oat will not do the same trick.

Adapted from Josh Beyoni's 15 food that kill belly fat fast!

Cheers!!!
Revolution Gym & Fitness

Selamat Menyambut Hari Kemerdekaan

2010-08-27T06:42:00.000-07:00

Bersempena dengan bulan kemerdekaan negara ini, saya bagi pihak Revolution Gym & Fitness telah menyusun sebuah photo slideshow yang melambangkan perjuangan kami sebagai anak merdeka. Kami juga ingin merakamkan jutaan terima kasih kepada warga Revolution Gym & Fitness dan peminat-peminat kami yang telah banyak menyokong dalam usaha kami menjadikan bangsa Malaysia sebagai bangsa yang lebih aktif dan sihat. Selamat menonton.
Sekian,
Revolution Gym & Fitness

Workout Corner No.5 - Lat Pulldown

2010-08-01T15:19:00.000-07:00

Antara senaman back yang berkesan dan mudah dilakukan adalah Lat Pulldown. Namun ramai juga ahli-ahli baru yang cenderung untuk melakukan kesilapan kerana mereka menggunakan beban yang terlalu berat sehingga menjejaskan teknik mereka. Disini trainer kami Usop dan Azwan akan menunjukkan kepada anda teknik yang betul untuk melakukan Lat Pulldown termasuk dengan spotting position sekiranya anda memerlukan spotter.

Klik untuk imej yang lebih jelas

Cheers!!!
Revolution Gym & Fitness

It's a Clean Sweep for Azwan Razali!!!

2010-07-22T18:49:00.000-07:00

2010 is definitely the year for our champion Azwan Razali. His triumph began with Mr. Fitness Title in May 2010. Despite not promising his best form yet, two weeks later he reigned once again as the champion for the junior above 70kg category in Mr. Klang Parade 2010. After few weeks of resting and re-strategizing, he made a comeback on his highly awaited appearance in Mr. Kuala Lumpur 2010. This time not just he brought home the champion trophy for his category, he also managed to stop the crowd with his electrifying performance which has claimed him the Best Poser Award. Being a true champion he is, he maintained his low key and re-focused his mind to his ultimate goal, to win the Mr. Malaysia title for his category. On 18 July 2010, even under a tight competition, Azwan Razali has created his own history by winning his first champion trophy on Mr. Malaysia stage!!! BRAVO!!!

Please enjoy some of the moments of his journey to the Mr. Malaysia championship.

Mr. Malaysia 2010

Mr. Kuala Lumpur 2010

Mr. Klang Parade 2010

Mr. Fitness 2010

Cheers!!!
Revolution Gym & Fitness

Revolution Studio: New Growth, New Concept, Same Old Fun!!!

2010-07-01T20:02:00.000-07:00

In late May 2010, the management team of Revolution Gym & Fitness had successfully acquired a new lot in level 1 as one of our business expansion effort to accommodate growing number of customers and to offer more interesting fitness programs to the members. With an opening of this new studio, Revolution Gym has made a major leap from an old school gym for bodybuilders into a one stop fitness center.

To mark its first day of operation, Revolution Gym family were definitely honored to have PETRONAS-EXPRO Performance Group as our first customer. They had utilized our facility for 9 days in preparation for the Karnival Keluarga PETRONAS 2010.

Soon after, Revolution Gym made its first collaboration with Kirsty Fight Club (previously known as Boxx Warrior Ampang) to bring in their highly experienced Muay Thai instructors to teach Muay Thai to our members in the new fitness studio.

To meet the demand from our female customers, the gym have also launched aerobic classes running 4 times/week designed specially for women.

Not to forget the need of the youngsters, another joint venture was made with the V-DANCE Academy, Pandan Indah to bring Breakdance classes into our studio.

While these new programs have continue running successfully, there are a lot more programs expected to be launched after Hari Raya such as pilates, latin dance, capoeira, belly dance etc.

For those who are interested please contact us at 017-2419522 or e-mail at revogym@gmail.com or go to Revolution Gym & Fitness facebook page to find out about the timetable and the class rate that we are offering.

Cheers!!!
Revolution Gym & Fitness