z

The End Is Just A New Beginning

z By,
Mohd Zaki Asfanuddin

16 April 2022
9.00 – 9.30 am
30 Minutes
z Talks about…
Introduction

Experience
Diet
BIG WHY
Challenges & Secret
Exercises

Advise & Messages

 NAMA:
Introduction
z
MOHD ZAKI ASFANUDDIN BIN MAT WALI
z
UMUR:
35 TAHUN

TARIKH LAHIR: ASAL:

4 JANUARI 1987 KELANA JAYA, SELANGOR

STATUS:
BUJANG

PEKERJAAN:
ENGINEER DI INDAH WATER (IWK) SDN BHD (Sepenuh Masa)
HOME TUTOR (Separuh Masa)

HOBI:
BERKEBUN, HIKING, MEMASAK, MELANCONG,

IMPIAN YANG BELUM TERCAPAI:

NAK BADAN SADOO / FIT
Experience
z

2010 2011 2012 2013 2014 2015 2016

202
2017

2
2018

2019
2021 2020
 Experience
z

Weight (kg) IWK Biggest

Looser
120 Challenge

108 110 110

100
100
93 95
90 90 90
80 85 83
80
76

60

7th place out

40 Eat a lot! of 214
participant
See the doctor – Medical leave frequently
Diagnose: HBP, Hypertension, High
20 Cholesterol
MCO
Hiking, Hiking,
Jogging, Jogging,
Control Diet Control Diet
0
2010 2011 2012 2013 2014 2015 2016 2017 2018 2019 2020 2021 2022
 Diet Exercise Begins! Extreme Workout
(1) After work :
z (1) Jogging around Tasik Kelana Jaya or Tasik
Shah Alam
• Jogging 30 min + workout with Youtube 30 min
• Treadmill 30 min + workout with Youtube 30 min
Counting Calories [1] Intermittent Fasting (IF)
(2) Hiking at Denai 3 Puteri Kota Damansara (2) Weekends :
Example Calculation: (1) Fasting at least 16 hours (8 pm till 12 (3) Treadmill weekdays after work • Jogging 30 min + workout with Youtube 30 min
(1) Determine your BMI pm next day) (4) Continue Intermittent Fasting • Hiking 2-3 hours
(2) Determine your Calories required (2) Continue Counting Calories (5) Avoid meat and Carbo. More on • Treadmill 30 min + workout with Youtube 30 min
(3) If BMI>25, Calories required – 500 Cals OR (3) Drinks a lot (at least 2-3 L mineral vegetables, nuts, cereals & fruits (3) Fasting Monday & Thursday
if BMI <20, Calories required + 500 Cals water)

Protein 02 03
Salad 03
01 Grilled C
hicken
Sandwic
h
Fruits
almon
Grilled S

Rice
te
hydra
Carbo
Biggest Looser
Sugar 1st Weighing 2nd Weighing Final Weighing
Challenge 3rd Weighing
Session Session Session
START Session

95.6 88.4 86.2 81.6

kg kg kg kg
Reduce = 7.2 kg 78.5
Reduce = 2.2 kg
Reduce = 4.6 kg kg
Reduce = 3.1 kg
Reduce = 17.1. kg (17.89%)

WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 1 WEEK 2 WEEK 3 WEEK 4

NOV 2021 DEC 2021 JAN 2022 FEB 2022

[1] http://www.myhealth.gov.my/ketahui-keperluan-kalori-anda/
[1] http://www.myhealth.gov.my/ketahui-keperluan-kalori-anda/

z
 BIG WHY
z
HBP /
Hypertension
IWK Biggest Looser
Body High Challenge
shaming Cholesterol

z WHY TO
REDUCE
WEIGHT?

BMI > 30
Fatty Liver
Obesity

High Glucose
in Blood

Before Biggest Looser During Biggest Looser

(June 2021)
Challenges & Secret
z

Yourself Commitment

CHALLENGE
S
The Cost Of Healthy
Friends & Family Food
Challenges & Secret
z

Squat
everyday
(100 times)

Fruits and
Walk 8,000
veggies as
steps every
your favourite
day
food

Secret

Keep moving.
Dinner before
Don’t be
8 pm
passive

Let’s Smart
Watch
monitor you
Exercises
z
(1) Hiking Activities

Puncak Bukit Broga

Puncak Denai Tiga Puteri
Exercises
z
(2) Jogging / Running
Exercises
z
(3) Swimming (4) Gardening
Advise & Messages
z
 z z

Thank You
zakiw87@gmail.com

zaki_is_my_name

016-3696412