5kg5weeks English 1 3 PDF

How To Lose 5kgs In 5 Weeks
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
KevinZahri.com 2010
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 dont 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. Its not easy nor too difficult to lose 5kgs
in 5weeks.
KevinZahri.com 2010
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 2008. 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.
Speaker
I conduct various health and corporate wellness seminars. Some of my clients include Nestle,
Nandos, 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
KevinZahri.com 2010
OTHER EBOOKS @ 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.
KevinZahri.com 2010
Chapter 1: How To Lose Weight in General?
Wanting to lose
and actually knowing how to are very
different things.
You MUST know the
how before you
can lose weight!
HOW TO LOSE WEIGHT IN

GENERAL?
Before we can really dig into the 5kg in 5weeks question, lets see
how much you know about weight loss!
Before we can really dig into the 5kg in 5 weeks question, lets 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:
During my seminars, most

participants will say when
you eat more and you will
gain weight. Sure but
Think about it like your savings plan. If you
how much is more? 5kgs in
want to save US1,000, you will take a look at
5weeks is a very specific goal
your income, expenses and make adjustments. ... this requires a very specific
approach.
Same applies for weight loss.
Losing or gaining weight is all about energy,
and all about CALORIES. Its 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.
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!
KevinZahri.com 2010
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! Thats 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 38500 calories.
Now, how many calories do you need per day?
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.
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, its a baseline to plan your diet.
Spend more than you earn and youll be in debt. Eat more than you need and,
yes, you will gain weight. But if you dont 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 4 + 1 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
KevinZahri.com 2010
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
A man typically
requires more calories per day than a
woman given that
everything else is
constant.
BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
BMR formula for Women

BMR = 655 + (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 1.375 (light exercise/sports 1-3 days/wk)
BMR x 1.55 (moderate exercise/sports 3-5 days/wk)
BMR x 1.725 (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)
Case Study: Adam

Following is a sample case study to calculate someones daily calorie requirement.
Name: Adam
Age: 32 yrs
Based on this
calculation, Adam
would need 2,464
calories from food
to sustain his daily
activities.
Weight: 78kg
BMR = 66 + 1068.6 + 875 - 217.6

BMR = 1792 calories
Sex: Male
Step 2: Calculate DCR

We now need to factor in Adams
level of activity.
Level of Activity: Light Activity.
DCR = BMR x Activity Multiplier
Height: 175cm
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)
DCR = 1792 x 1.375

Adams DCR is 2,464
KevinZahri.com 2010
Adams Daily Activity

Now lets factor in Adams daily activity to see how it adds up.
Sleeping
Office work general
Driving - light vehicle
Food preparation at home
Eating sitting
Taking a shower
Cleaning house
Shopping for groceries
Walking
Running @ 8 km/h
Dressing and undressing
Watching TV or movie
Total Calories Burned
Did you know

that your body even
burns calories while
you are asleep! If
you sleep for 24hrs,
that would
be your
BMR!
438 calories in 8 hr
82 calories in 30 min
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 75.017kg.
Sure its not much but over time, it adds up!
KevinZahri.com 2010
Chapter 2: 3 Steps To Lose 5kgs In 5 Weeks
10
3 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 dont, 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 havent 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:
How Fast To Lose 5kgs?
1 Day
7 Days
30 Days
35 Days (5 Weeks)
180 Days
365 Days
If you wanted to
lose 5kg over a year,
youd only need a
calorie deficit of
105 compared to
our 1100 calories
over 5 weeks. Well
that is the sacrifice
of speedier weight
loss.
Daily Calorie Deficit Required

38,500
5,500
1,283
1,100
214
105
As you can see from table, weight loss gets easier when you break it down over
longer periods.
It is not easy.
Fact!
In order for you to lose 5kgs in 5 weeks, you need an average daily calorie
deficit of 1,100!
KevinZahri.com 2010
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 Adams example, his daily calorie requirement is 2,464 calories. We have three ways to help Adam get rid of 1100 calories.
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 3404.8. More about this in Chapter 4.
In order to lose
weight quickly and
safely, it needs to
be a combination of
exercise and nutrition!
3. 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
550 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.
KevinZahri.com 2010
Chapter 3: What To Eat To Lose 5kgs In 5 Weeks?
To lose 5kg in 5
weeks, we are going
to adjust our diet
so that 2.5kg alone
come from changes
in your diet.
12
WHAT 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 lets 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
Questionsebook.
KevinZahri.com 2010
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
Breakfast
Nasi Lemak
Daging Rendang
Egg
Teh Tarik
Snack
Nescafe (sugar + milk)
Curry Puff
Lunch
Rice, White
Fried Chicken, Drumstick
Vegetables
Fried Egg
Orange Juice
Snack
Teh Tarik
Roti Canai w Curry
Watermelon, Fruit
Dinner
Nasi Goreng w chicken
Satay
Nescafe Ice
Snack
Milo
Serving
with cucumber, anchovies, peanuts
1 Piece
1/2
1 Glass
1 Glass
2 Pieces
1 Plate
1 Piece
1 Serving
1 Piece
1 Glass
1 Glass
1 Piece
1 Serving
1 Plate
5 Sticks
1 Glass
1 Glass
KevinZahri.com 2010
Malaysian Calorie
Database:
You can checkout my
website - cekodok.com
for Malaysian foods.
14
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
Breakfast
Nasi Lemak
Daging Rendang
Egg
Teh Tarik
Snack
Nescafe (sugar + milk)
Curry Puff
Lunch
Rice, White
Fried Chicken, Drumstick
Vegetables
Fried Egg
Orange Juice
Snack
Teh Tarik
Roti Canai w Curry
Watermelon, Fruit
Dinner
Nasi Goreng w chicken
Satay
Nescafe Ice
Snack
Milo
International Sites:
For international databases, you can refer
to:
NutiritonData.com
CalorieKing.com
Serving
Calories
1 Packet
1 Piece
1/2
1 Glass
340
165
50
70
1 Glass
2 Pieces
90
160
1 Plate
1 Piece
1 Serving
1 Piece
1 Glass
220
220
40
110
80
1 Glass
1 Piece
1 Serving
70
340
60
1 Plate
5 Sticks
1 Glass
350
200
110
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.
Lets look at the most important step ...
KevinZahri.com 2010
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 Adams 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 (2,464 - 550) or 1,914 calorie.
Adam Diet Changes 931 Calorie
To keep Adams calorie output/input in line with our 5kg in 5weeks goal, we
need to help him reduce 931 calories (550 + 381) 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 200-300 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. Proteins 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 dont 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.
KevinZahri.com 2010
16
Outcome: Adams New Meal Plan

Following is a possible meal plan to help Adam lose weight.
Meal
Breakfast
White Rice
Daging Rendang
Egg White
Teh Tarik
Water
Snack
Nescafe (No Sugar or Milk)
Protein Shake
Bread, Wholemeal
Lunch
Rice, White
Chicken Roasted, Breast
Vegetables
Orange Juice
Snack
Teh Tarik
Milk, Low Fat
Watermelon, Fruit
Dinner
Rice, White
Tomyam, Chicken
Nescafe Ice
Water, Mineral
Snack
Milk, Low Fat
180+ Calories
Saved by eliminating
or reducing calories
from drinks ...
400+ Calories
Removed by choosing
Half Servings from rice
and drinks...
500+ 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.
Serving
Calories
1/2 Serving
1 Piece
1/2
1/2 Glass
1 Glass
110
165
20
35
0
1 Glass
1 Serving
1 Slice
0
90
90
1/2 Plate
2 Piece
1 Serving
1 Glass
110
240
40
80
1/2 Glass
1 Glass
1 Serving
35
80
60
1/2 Plate
1 Bowl
1 Glass
1 Glass
110
200
110
0
1 Glass
80
Total
The Result?
Well, Adams 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.
1,655
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.
KevinZahri.com 2010
Chapter 4 - What about Exercise?
17
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.
Exercise can
help you lose weight
faster without strict
dieting.
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.
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 dont 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 cant afford
one just yet, following is a table that shows the amount of calories a typical
KevinZahri.com 2010
18
What exercises to do?

Doesnt 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 doesnt 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 doesnt matter what exercise you choose as long as you do
it long enough to burn 550 calories.
How often?
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.
You dont 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 dont 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.
KevinZahri.com 2010
19
Must You Exercise?

More About Exercise?
Refer to my 24
Questionsebook for
more info about exercising, getting abs and
more...
No, you dont 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 aint 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.
KevinZahri.com 2010
Chapter 5 - Which Supplements Can Help You Lose Weight?
20
DO YOU NEED ANY SUPPLEMENTS 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 ...
... dont get

fooled by the before & after pictures. Its not a hoax
but they dont tell
you the whole story
...
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.
... all supplement manufacturers

will tell you that you
should use their fat
burners or supplements in combination with a healthy
diet & active lifestyle ...
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 dont 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. Dont get tricked by the misleading before & after pictures. These
pictures dont lie but dont tell you the whole story.
What they tell you ...these test subjects use the fat burner.
What they dont tell you ...these subject were put under extreme diet programs, intensive exercise plans and lastly the supplements.
KevinZahri.com 2010
21
Which supplements help?
... fat burners

work but not like
you think they do!
...
For weight loss, there are plenty of choices around but all of these fall into on
of two categories:
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. Thats 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 lcarnitine etc that play a role to aid the bodys
function to metabolize fat.
KevinZahri.com 2010
22
Protein Supplements or Meal Replacements
... 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
...
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.
Lets 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. Heres 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. Thats 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, MRPs 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:
MRPs take the guessing work out of the equation.
You dont 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.
KevinZahri.com 2010
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. Dont get fooled. Dont 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. Dont 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. Dont 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.
KevinZahri.com 2010
Chapter 6 - Are Slimming Centres Worth It?
... 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?
...
24
DO SLIMMING CENTRES OR ASSEEN-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?
Im 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 its 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 dont make permanent changes, youll right back where you
were minus the money you spent. Is this want you want?
KevinZahri.com 2010
Q23 - Do Slimming Centres or As-Seen-on-TV gadgets work?
25
As-seen-on-TV gadgets
... The ab-wheel

is probably my favorite As-Seen-OnTV gadget.
The only way to find
out their effectiveness is to try them
out ...
There probably over 1,000 products on TV claiming to have revolutionized the

way you exercise or burn fat. Most promise beautiful abs because thats what
consumers demand. Its business but for our discussion here,lets use abs gadgets as an example.
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. Its 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?
Theres nothing wrong in buying as-seen-on-TV products; some are actually very practical and useful but dont be disillusioned by the marketing
gimmicks. Its all about getting the fundamentals right. Do your homework
and buy buy buy.
KevinZahri.com 2010
Chapter 6 - Are Slimming Centres Worth It?
26
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: Lets get to know Adam
Following is a sample case study to calculate someones daily calorie requirement.
... 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!
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, Adams 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
Adams new food intake will be
2,464 - 550 = 1,914 calories
New Calorie Output

Adams new calorie output will be
2,464 + 550 = 3,014 calories
KevinZahri.com 2010
Note that as the

weight decreases,
his BMR will change.
Hence effecting how
Adam loses weight.
27
Step 3: The Result

Following is a day-by-day table on how Adam will lose 5kgs in just 5weeks.
Do-It Yourself
You can create your
own 35-day plan.
Simply download the
excel 5kg in 5weeks
day-to-day planner
from my website @
kevinzahri.com.
Day
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
Weight kg
78.00
77.86
77.71
77.57
77.43
77.28
77.14
76.99
76.85
76.70
76.56
76.41
76.26
76.12
75.97
75.82
75.67
75.52
75.37
75.23
75.08
74.93
74.78
74.62
74.47
74.32
74.17
74.02
73.87
73.71
73.56
73.41
73.25
73.10
72.94
BMR
1,792.00
1,790.04
1,788.08
1,786.11
1,784.14
1,782.17
1,780.19
1,778.20
1,776.21
1,774.21
1,772.21
1,770.21
1,768.20
1,766.18
1,764.16
1,762.13
1,760.10
1,758.07
1,756.03
1,753.98
1,751.93
1,749.88
1,747.82
1,745.75
1,743.68
1,741.61
1,739.53
1,737.44
1,735.35
1,733.26
1,731.15
1,729.05
1,726.94
1,724.82
1,722.70
Calorie In
1,914.00
1,911.31
1,908.61
1,905.91
1,903.20
1,900.48
1,897.75
1,895.02
1,892.29
1,889.54
1,886.79
1,884.03
1,881.27
1,878.50
1,875.72
1,872.94
1,870.14
1,867.35
1,864.54
1,861.73
1,858.91
1,856.08
1,853.25
1,850.41
1,847.56
1,844.71
1,841.85
1,838.98
1,836.11
1,833.23
1,830.34
1,827.44
1,824.54
1,821.63
1,818.71
Calorie Out
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
3,014
Weight Loss
0.14
0.14
0.14
0.14
0.14
0.14
0.14
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.15
0.16
KevinZahri.com 2010
28
DO YOU HAVE A QUESTION?

IF YOU HAVE A QUESTION THAT WAS NOT ADDRESSED HERE, I WOULD LOVE TO HEAR FROM
YOU:
E-MAIL ME AT SALES@KEVINZAHRI.COM
VISIT HTTP://KEVINZAHRI.COM
THANK YOU!
MORE INFO
NEED
HELP?
KevinZahri.com 2010
29
CALORIES BURNED PER HOUR

Following is a table that estimates the number of calories burned per hour based on their respective weight.
Activity
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, 10-11.9mph, light effort
Bicycling, 12-13.9mph, moderate effort
Bicycling, 14-15.9mph, 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
60kg
354
413
295
207
177
413
413
266
472
354
413
266
384
236
944
354
472
590
708
502
295
325
413
177
738
620
148
177
708
354
531
413
70kg
422
493
352
246
211
493
493
317
563
422
493
317
457
281
1126
422
563
704
844
598
352
387
493
211
880
739
176
211
844
422
633
493
86kg
518
604
431
302
259
604
604
388
690
518
604
388
561
345
1380
518
690
863
1035
733
431
474
604
259
1078
906
216
259
1035
518
776
604
Source: http://www.nutristrategy.com/activitylist4.htm
KevinZahri.com 2010
30

Activity
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
60kg
472
266
236
708
708
177
413
207
472
177
207
472
266
207
148
236
325
148
295
148
236
354
325
177
266
148
177
207
472
177
325
354
70kg
563
317
281
844
844
211
493
246
563
211
246
563
317
246
176
281
387
176
352
176
281
422
387
211
317
176
211
246
563
211
387
422
86kg
690
388
345
1035
1035
259
604
302
690
259
302
690
388
302
216
345
474
216
431
216
345
518
474
259
388
216
259
302
690
259
474
518
KevinZahri.com 2010
31

Activity
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
60kg
354
413
295
207
177
413
413
266
472
354
413
266
384
236
944
354
472
590
708
502
295
325
413
177
738
620
148
177
708
354
531
413
70kg
422
176
246
422
281
141
176
633
563
211
246
352
387
281
211
352
246
281
281
844
563
387
422
563
563
422
563
281
457
176
352
844
86kg
518
216
302
518
345
173
216
776
690
259
302
431
474
345
259
431
302
345
345
1035
690
474
518
690
690
518
690
345
561
216
431
1035
KevinZahri.com 2010
32

Activity
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
60kg
413
590
295
413
472
236
384
236
354
531
413
325
148
118
236
118
177
148
236
266
472
148
384
413
590
236
649
472
708
590
472
413
70kg
493
704
352
493
563
281
457
281
422
633
493
387
176
141
281
141
211
176
281
317
563
176
457
493
704
281
774
563
844
704
563
493
86kg
604
863
431
604
690
345
561
345
518
776
604
474
216
173
345
173
259
216
345
388
690
216
561
604
863
345
949
690
1035
863
690
604
KevinZahri.com 2010
33

Activity
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, 5.2 mph (11.5 min mile)
Running, 6.7 mph (9 min mile)
Running, 7 mph (8.5 min mile)
Running, 7.5mph (8 min mile)
Running, 8.6 mph (7 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
60kg
502
708
561
590
944
1062
472
531
590
649
679
738
797
826
885
531
472
472
590
885
472
177
177
295
325
354
177
148
295
325
413
531
70kg
598
844
669
704
1126
1267
563
633
704
774
809
880
950
985
1056
633
563
563
704
1056
563
211
211
352
387
422
211
176
352
387
493
633
86kg
733
1035
819
863
1380
1553
690
776
863
949
992
1078
1165
1208
1294
776
690
690
863
1294
690
259
259
431
474
518
259
216
431
474
604
776
KevinZahri.com 2010
34

Activity
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
60kg
885
413
413
561
826
472
413
974
531
295
354
472
413
354
413
413
413
295
472
207
413
590
295
354
708
354
207
236
177
236
590
472
70kg
1056
493
493
669
985
563
493
1161
633
352
422
563
493
422
493
493
493
352
563
246
493
704
352
422
844
422
246
281
211
281
704
563
86kg
1294
604
604
819
1208
690
604
1423
776
431
518
690
604
518
604
604
604
431
690
302
604
863
431
518
1035
518
302
345
259
345
863
690
KevinZahri.com 2010
35

Activity
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
60kg
472
590
649
354
472
472
590
236
236
236
354
354
413
472
472
236
177
236
295
148
207
354
236
207
295
472
236
236
590
177
354
177
70kg
563
704
774
422
563
563
704
281
281
281
422
422
493
563
563
281
211
281
352
176
246
422
281
246
352
563
281
281
704
211
422
211
86kg
690
863
949
518
690
690
863
345
345
345
518
518
604
690
690
345
259
345
431
216
302
518
345
302
431
690
345
345
863
259
518
259
KevinZahri.com 2010
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 persons
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.
KevinZahri.com 2010

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How To Lose 5kgs In 5 Weeks

How To Lose 5kgs In 5 Weeks

How To Lose 5kgs In 5 Weeks

BEFORE YOU READ THIS BOOK ...

How To Lose 5kgs In 5 Weeks

How To Lose 5kgs In 5 Weeks

THE AUTHOR - KEVIN ZAHRI

Personal Trainer & Nutritionist

How To Lose 5kgs In 5 Weeks

How To Lose 5kgs In 5 Weeks

OTHER EBOOKS @ KEVINZAHRI.COM

Survival Series: RM10 Each:

How To Lose 5kgs In 5 Weeks

Chapter 1: How To Lose Weight in General?

HOW TO LOSE WEIGHT IN

How does one lose weight?

Think About It:

During my seminars, most

How To Lose 5kgs In 5 Weeks

Chapter 1: How To Lose Weight in General?

If you wanna get

How many calories do you need to burn in order to lose

Now, how many calories do you need per day?

How To Lose 5kgs In 5 Weeks

Chapter 1: How To Lose Weight in General?

Basal Metabolic Rate:

BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

BMR formula for Women

BMR x 1.2 (little or no exercise, desk job)

Case Study: Adam

BMR = 66 + 1068.6 + 875 - 217.6

Step 2: Calculate DCR

Level of Activity: Light Activity.

DCR = BMR x Activity Multiplier

How To Lose 5kgs In 5 Weeks

Step 1: Calculate BMR

DCR = 1792 x 1.375

Chapter 1: How To Lose Weight in General?

Adams Daily Activity

Did you know

How To Lose 5kgs In 5 Weeks

Chapter 2: 3 Steps To Lose 5kgs In 5 Weeks

3 STEPS TO LOSE 5 KGS IN 5

Step 1: Calculate your daily calorie requirement.

Step 2: Create the calorie deficit.

Daily Calorie Deficit Required

How To Lose 5kgs In 5 Weeks

Chapter 2: 3 Steps To Lose 5kgs In 5 Weeks

Step 3: How to get rid of 1100 calories per day?

3. Diet & Exercise Combo

Diet + Exercise = 1,100

How To Lose 5kgs In 5 Weeks

Chapter 3: What To Eat To Lose 5kgs In 5 Weeks?

WHAT TO EAT IN ORDER TO

How To Lose 5kgs In 5 Weeks

Chapter 3: What To Eat To Lose 5kgs In 5 Weeks?

Step 1: What Are You Eating Today?

How To Lose 5kgs In 5 Weeks

Chapter 3: What To Eat To Lose 5kgs In 5 Weeks?

Step 2: Add in the calories

How To Lose 5kgs In 5 Weeks

Chapter 3: What To Eat To Lose 5kgs In 5 Weeks?

Step 3: Analyze and make changes