20 Ramadhan Weight Loss Tips 2

AUTHOR: KEVIN ZAHRI

Kevin Zahri is a Malaysian health & fitness celebrity and is affectionately known as Cikgu Fitness. He has
over 10 years experience as fitness writer, TV host, wellness speaker and trainer.

Writer
Kevin published his first best-selling title “Fitness 24/7” in 2008. His online
eBook series have sold over 60,000 copies, including the popular title “How to
Lose 5kg in 5 Weeks. Full list of eBooks here.

Personal Trainer & Nutrition Advisor

A qualified American Fitness Training of Athletics (A.F.T.A) personal trainer and
nutrition advisor since 2004.

Penceramah
Kevin is one of most sought after wellness speakers in Malaysia. He is known
for fun and interactive workshops that focus on education and engaging the
audience. Some of his clients include: Petronas, MAS, Shell, Nestle, Yakult, American Express, Malaysian
government offices and many more. More info here.

Hos TV
He is a regular TV guest on various talk shows discussing health, diet, nutrition and other wellness topics.

JK1M Program Founder

Kevin is the founder of a huge successful nationwide weight loss program called JK1M. It has attracted
over 10,000 participants since its first season with many inspiring weight loss success story.

SOCIAL MEDIA
Follow Kevin Zahri di mana-mana
laman social berikut:

Facebook

Instagram

Twitter

Youtube

Flickr

facebook.com/zahri.kevin KevinZahri.com © 2015

20 Ramadhan Weight Loss Tips 3

EBOOK LIFETIME MEMBERSHIP

The following eBooks are available via our online Lifetime eBook & Video membership for
only RM100 (approx USD $30)

Other Ramadhan & Aid

Guides
Looking for more ramadhan
guides or eBook to help you
avoid weight gain during Aid?

Membership Info

Weight loss guides and

other eBooks
There are several guides on
weight loss, weight gain, diet
planning as part of the one-
time lifetime membership.

View Success Stories

facebook.com/zahri.kevin KevinZahri.com © 2015

20 Ramadhan Weight Loss Tips 4

20 RAMADHAN
WEIGHT LOSS TIPS
Assalamualaikum my muslim
brothers and sisters.

This FREE guide will provide you with

simple and practical tips to help you
lose weight but can also be used
as a general guideline for sahoor,
breaking fast and exercise during
the holy month of Ramadhan.

Happy fasting to all of you.

Kevin Zahri
2015

facebook.com/zahri.kevin KevinZahri.com © 2015

20 Ramadhan Weight Loss Tips 5

1-5: SAHOOR TIPS

Although the pre-dawn meal (sahoot) is not obligatory, its a blessed
part of ramadhan & helps to prepare you for the deed of fasting.

1 2
Complex Carbohydrates Reduce Salts
Try and stick to complex carbohydrates or The more salt your consume during
low GI foods during sahoor. sahoor, the more water your body will
want to absorb. Sounds good? Well not really.
1. Complex carbohydrates digest slower, provid-
During fasting, the additional salt will increase
ing you with longer lasting
the bodies need for more
energy during fasting. water and expedite dehydra-
2. Good sources: Brown tion.
breads, brown rice, sweet
Where is salt? In chips,
potatoes, whole grain cere-
cookies, crackers, sauces,
als and other low GI foods.
soups, fried food etc.

3 4
Target Calorie intake: approx 500kcal Avoid Caffeine
For the average person, I would recommend an estimate Caffein found on bever-
sahoor calorie intake of 500kcal. Be sure your meal is ages like coffee or tea
relatively balanced and contains a healthy source of has two qualtities that make
carbohydrates and proteins. Examples: them not ideal for sahoor.

• Example 1: A fistful of rice, chicken or beef (protein), • Diuretic: Caffeine is a

vegetable and 1-2 dates. quality that makes the
body flush water. Not
• Example 2: 2x slices of bread, a little spread if you like, tuna,
great for ramadhan
salmon or sardine for protein. Plus 1-2 dates.
where avoiding dehydra-
tion is preferred.
• Stimulant: Caffeine is a

5
Water: How much to drink? stimulant that can make
Whatever you do, don’t drink too much. The more you sleeping after sahoor
drink the faster your body will try to flush the excess water! difficult.
Here are some guidelines:
• How much?: 2-3 glasses of water will suffice.
• Temperature: Room temperature is best. It does not shock
your system during the early morning hours of sahoor.
• Type? Normal water is best but if you must drink some
juices, keep it to 1 small glass.

facebook.com/zahri.kevin KevinZahri.com © 2015

20 Ramadhan Weight Loss Tips 6

6-10: TIPS FOR IFTAR

Iftar is indeed a joyous time with friends and family. Following are
some quick tips to help you avoid overloading on calories.

6 7
Start your meal with dates but ... The 20 minit Rule
Dates are excellent to break your fast. They con- To help you avoid overindulding
tain both simple and complex sugar to give a quick during iftar, remember this:
boost but sustainable energy for
From your first bite (dates for example)
your maghrib prayer (prior to your
it takes about 20 minutes for your body
actual meal)
to start feeling full and satiated. If you
Dates are also rich with potassium eat during the entire 20 minutes, you
which help restore the balance of will most likely overeat.
bodily fluids.
Note: One of sunnah
Rasulullah (Peace and

8
Blessings be upon him)
Iftar target Calorie Intake? was to stop eating be-
Around 700kcal fore satiety
Your estimated calorie intake for iftar should be
around 700kcal. Whatever you do, don’t start with large
amount of cakes and desserts. Start with 1-2 dates, fol-

lowed by these steps:
Step 1: Choose your carbohydrate. Rice, breads or pota-
ties but stick to a fistful. Again complex carbs are better.
Step 2: Choose your proteins. Chicken, fish, beef etc. Opt
for leaner cuts that are grilled or steamed if possible.
Step 3: Additional fiber (helps with cravings) from veg-
etables and fruits
Step 4: Desserts. Keep this last and don’t go overboard.
9
What to
drink?
During iftar, con-
sider 3 types of drinks:
1. Hot Drinks: I personally like to
break fast with a warm (not too hot)
cup of tea. It helps to awaken by
digestive system without shocking it
with cold water.
2. Water: Trust me, you are not as
thirsty as you think you are. 1 glass
of water will be just fine as you

10
What if you want to exercise im-
mediately after iftar?
Stick to easy-to-digest foods or fluid. Than
give it 10-20minits before you start your routine.
Example: 1-2 dates, water, isotonic drink, a banana and
whey protein (it digests very quickly)
break fast. Than have more along
your meal.
3. Sweet Drinks or Juices: Sugar
based drinks or juices are obviously
delicious but loaded with calories.
Keep these at the end.

facebook.com/zahri.kevin KevinZahri.com © 2015

20 Ramadhan Weight Loss Tips 7

11-14: EXERCISE GUIDE

Exercise during the holy month of ramadhan is still possible but
you need to which exercise, when and how. Be sure to stay safe.

11
Best time to burn fat?
An hour before iftar is the best time to burn
fat. By the time you approach iftar, your body
has used up most of the body’s glycogen
(sugar) and now turns to fat.
What to do? Keep you training intensity
low with a heart rate around 65% max.
For most readers this would be brisk
walking uphill, slow jog, housekeeping etc.
Note: If you are running out of breath,
your intensity is too high.
12
Must you exercise
during ramadhan?
No you don’t have to
exercise during ramadhan to lose
weight. The calorie intake reduc-
tion from food alone with create
a calorie deficit (to help you lose
weight)
Note: When ramadhan comes
along, I personally really cut down
or stop training for the entire
month. This helps my body recover
from the year long wear and tear.
Think off ramadhan like the off-

13
What about high season for a professional athlete.
intensity training? The body needs a time out too.
If you want to include high
intensity training like competitive sports, Tabata or circuit

14
training routines in Ramadhan, do it after you break fast. So when can I do
Important! It is not the lack of food but its the lack of HIIT or weight
water thats to “blame”. High intensity training in the state training?
of dehydration is extremelty dangerous and can lead to After your break fast.
nausea, vomitting, injuries, stroke or even death.
Be safe my brothers and sisters. Refer to tip #10 if you want to kick-
start your routine im-
mediately after iftar.

If you break fast with

a relatively heavy
meal, wait around 60-
90min for digestion
to settle.

facebook.com/zahri.kevin KevinZahri.com © 2015

20 Ramadhan Weight Loss Tips 8

15
Is Tarawih prayer an
exercise?
Well like any other activity,
tarawih prayer burns plenty of calories.
A 1-2 hour solaat can burn around 300-
400kcal or more depending on climate
and environment BUT as I am sure my
brothers and sisters, we all know that the
main objective of tarawih prayers is NOT
about the calories.

Remember the holy month of Ramadhan

comes with many blessings from Allah
SWT. Lets use this opportunity to shift our
focus from dunya to akhirah ... if only for
one month.

Wasatiah

16
My own “Supper” Survival Guide
“Moreh” is a phrase we use in Malaysia to describe the late evening
meal between iftar and sahoor. I would highly recommend that you
make it part of you ramadhan, especially to even out your daily Ramadhan calo-
rie distribution but don’t go crazy. Here is own personal style:

Step 1: I always start with something balanced and relatively health like whole
grain cereal with low fat milk.

Step 2: 1x whole carrot. Its low calorie and rich in fibers. Plus the “crunching
sound” helps to satify your phychological cravings.

Step 3: 2-3 dates.

Step 4: Last I will opt for some “not-so-

healthy” choices like biscuits, cakes or
even ice cream.

Target calorie intake: 400kcal

So with sahoor (500kcal) and iftar
(700kcal), your total daily ramadhan
calorie intake is just around 1600kcal.
This will help most people lose 3-4kg.

facebook.com/zahri.kevin KevinZahri.com © 2015

20 Ramadhan Weight Loss Tips
17-20: OMG EID IS HERE!
Is Eid Al-Fitr just around the corner but you only have a few days to
squeeze into your new dress?
17
How to lose
3kg in 3 days?
To help you lose
3kg in 3 days, you need to un-
derstand water retention which
I explain in detail in my eBook
Panduan Kurangkan 4kg dalam 1
Minggu. But in summary, do this:
• avoid carbohydrates
• drink more water
• less salt
• more potassium
• detox with juices and fiber
• hot creams or bath
• sauna
• caffeine here helps
• exercise
facebook.com/zahri.kevin
9
18
Sweat Sweat Sweat before Eid!
Here are some cool things you are use to your ad-
vantage to sweat more before Eid:
• House chores (decor etc) without
cooling fan or AC
• Help prepare meals
• Kampung HIIT Workout
(refer next page)
19
Fashion & Photo Quick Guide
to look “slimmer”:
If all is too late, you can use these “optical illusions”
to make the most of what you have.
Fashion:
1. Black! Stick to darker cloths. They don’t reflect
light, removes lines - making you look slimmer.
2. Go vertical. Vertical patterns or lines make you
look taller.
3. Heels: For ladies, high heeled shoes make you
appear taller and not as wide.
Photos & Selfies:
1. Never from below (leads to double chin). Even for selfies,
make sure you keep the camera angled above you.
2. Chin up, forward and don’t look straight into the lens. Turn
your face slight away from the camera.
3. Pose with one leg forward and again, angle
your body away from the camera.
4. Group shot: Avoid the ends. Stay in the
middle but slightly behind the people next to
you.
KevinZahri.com © 2015
20 Ramadhan Weight Loss Tips 10

20
EID AL-FITS HOLIDAY
HIIT WORKOUT
Its Eid and you are visiting relatives in their old hometowns? Try this
Eid circuit routine. (taken from my 30 Home Circuit Training Routine ebook)

facebook.com/zahri.kevin KevinZahri.com © 2015

20 Tip Kurus Ramadhan 11

THANK YOU
FOR SHARING
Dear brothers and sisters,

I hope this eBook has been useful in helping

you stay healthy and fit during holy month
of Ramadhan.

As this is a FREE guide, please share it with

your family and friends.

Kevin Zahri
www.kevinzahri.com

FREE Bonus:
Video Ramadhan
The following videos are free
ramadhan guides.

50+ More Videos

Panduan Minum Air Semasa Panduan Senaman Bulan
Bersahur Puasa Ramadhan

Kelebihan buah kurma untuk Tip Elak Gemuk

berbuka puasa di Hari Raya

facebook.com/zahri.kevin KevinZahri.com © 2015