Metamorph Personal Training, Bertam perdana, Kepala Batas (2025)

12/11/2024

Nak kurus tapi sentiasa rasa lapar? 😅 Jom tengok tips mudah untuk kekal fokus tanpa berlapar! Tonton sampai habis untuk solusi yang berkesan! 💡

09/05/2022

Compounding Habit

Those who understand compound interest can make it work for them and those that don’t understand it spend much of life trying to get out from its shackles. When we think of compounding we typically think of finance and positive returns, as in “good compounding.” But compounding just reinforces what’s already happening — good or bad. There is no judgment. And compounding works outside of finance. So while we can compound money positively and negatively, we can compound ourselves as well.

The neutrality of compounding is what makes it interesting — as we can get it work for us. If we can replace a negatively compounding habit or mental discipline with one that’s neutral or positive, we instantly get better. And if we can accelerate positive compounding, we can really see the results.

Tiny, nearly imperceptible changes can make a huge difference when you factor in time.

07/05/2022

Does Drinking Water Before Meals Help?
Experts Explain :

You already know that drinking water is crucial for your health. Consuming adequate amounts of liquid ensures that your body is able to perform essential processes, including regulating body temperature and lubricating joints. But when your body lacks water and other fluids, it can lead to dehydration, making you feel fatigued or dizzy.

Staying hydrated with water is not only beneficial to our bodies, but it also might help with weight loss. "Drink more water" is probably one of the most common weight-loss tips you'll hear time and again. You might even hear that sipping H2O before a meal can help with portion control.

Consuming water before a meal may create a sense of fullness and reduce your appetite. "When you take something heavy, like 16 ounces of water, it really adds this weight and heaviness in your stomach, and it completely quiets that sense of urgency because you're satisfying that hunger hormone. It leads to this sense of calmness and fullness," explains Ilana Muhlstein, MS, RDN, who is part of the executive leadership team for the American Heart Association and leads the Bruin Health Improvement Program at UCLA.

Muhlstein cites a 2013 study that found participants who increased water consumption reduced their body weight after three months. The research revealed that those who drank half a liter of water before each meal lost more weight than those who didn't drink water before eating.

Debbie S. Fetter, PhD, an assistant professor of teaching nutrition at UC Davis, finds that when some people feel adequately hydrated, they tend to eat less or experience fullness sooner because "drinking water before or during a meal can slow the whole eating process, which gives your body more time to register that you're full."

05/05/2022

We live in sad times for bodybuilding. Although broscience is finally losing face, it’s being replaced by what I can only describe as bodybuilding nihilism (‘nothing-ism’). Nothing supposedly matters. Nutrient timing? Just eat when you feel like eating. Full-body or split training? Whichever you prefer. Eating clean? Bro, what has washing your food got to do with anything?

Gaining muscle on a fat loss diet is absolutely possible. In fact, it should be expected for most people on a serious program. The more advanced you get, the harder it gets, and it’s easier to gain muscle in energy surplus, but body recomposition remains possible even in well-trained individuals. As long as the stimulus for muscle growth is carefully designed and customized, your muscles have the means to get bigger without energy surplus. Your body is not the enemy. It is a miraculous survival machine that adapts to the stress you impose on it. When you understand it, you can control it.

Typically, when people use the term “body recomposition,” though, they’re referring to the last method—reducing fat mass and increasing lean body mass at the same time.

Body recomposition is the process of simultaneously decreasing the proportion of body weight that is body fat and increasing the proportion that is lean body mass.

This can be accomplished in three ways:
- Reducing fat mass and maintaining lean body mass (cutting, basically)
- Minimizing fat gain and increasing lean body mass (lean bulking, basically)
- Reducing fat mass and increasing lean body mass at the same time (what most people think of as “recomp”)

While recomposition is difficult, it can be made simple, especially when you have coach to guide you . There are a lot of ways to eat for recomposition, and mastering the nutrition basic is the perfect first step on your journey to simultaneous fat loss and muscle gain — your key to gaining that “lean” muscle you’ve been after.

02/05/2022

Tangan dihulur maaf dipinta,
Erat hubungan sesama kita,
Semoga gembira di hari yang mulia ini,
Salah dan silap harap dimaafkan
Selamat Hari Raya Aidilfitri,
Maaf Zahir dan Batin

Ikhlas dari kami di Metamorph Personal Training

01/05/2022

Regaining weight after a fast can be frustrating, but it’s normal. We’re evolved to oscillate between fasting and feeding—to lose weight and gain it back again.

When we fast, we trigger metabolic machinery that gets us burning fat and making ketones. We upregulate key factors involved in DNA repair, immune health, and a cellular recycling program called autophagy.

When we feed, we rebuild. We synthesize muscle, rebuild cell parts, and generally grow.

Refeeding will trigger weight gain after a fast. This is inevitable. The human body burns energy at rest through thermoregulation, respiration, and other processes.

It keeps burning energy during a fast, leading to a loss of mass. Some of that mass comes back along with the refeed, and we WANT this. To the degree that fasting appears to benefit organisms, the refeed process appears to be as important as the time spent fasting.

Fasting also increases water loss, so a lot of fasting-driven weight loss is actually just that—water loss.

My main point is this: When you break your fast, you’ll regain some weight—water or otherwise—and that’s a good thing. That being said, there are certainly ways to minimize fat gain in the process. That’s one big reason folks fast in the first place: body recomposition.

MINIMIZE WEIGHT GAIN AFTER FASTING
DON’T GORGE YOURSELF

Even if you do everything else right, overeating after a fast can derail you.

When the clock finally hits mealtime, it’s tempting to play the role of the starving jackal who’s just located a fresh buffalo carcass. Believe me, I know. But if you behave like the jackal, the consequences may include:
- Indigestion
- Food on your shirt
- Increased inflammation
- Nagging feelings of guilt
- Increased weight gain
- Concerned looks from dining companions

The smart thing to do is plan a normal-sized meal. A plate of chicken or fish with low-carb vegetables soaked in olive oil is a good template to play with.

Combine this with proper hydration (sodium plus fluids) and you’ll be well-positioned to benefit from your fasting feeding cycle.

And don’t worry if you regain some of the weight you lost during a fast. That’s what’s supposed to happen.

29/04/2022

Ramadan is special time for reflection, self-improvement, kindness and spirituality - and fasting is one of the key pillars of the Holy Month, with those observing Ramadan fasting from dawn to dusk.

Here are some of the positive impacts fasting can have on your health and well-being:

- Regulates ‘bad’ cholesterol
Many people aim to lose some weight by fasting. However, a recent study found that fasting also affects the lipid profile. This results in reduced blood cholesterol, which can keep heart attacks, strokes and other diseases at bay.
- Curbed appetite
Observing Ramadan and fasting gives your lifestyle and digestive system a positive U-turn. As your body gets used to eating less, your digestive system gets a chance to rest and your stomach gradually shrinks in size. This reduces your appetite, and the results can last longer than many trend diets.
- A month-long detox
Fasting not only uses your fat reserves, but also cleanses your body of harmful toxins that might be present in fat deposits. With the digestive system on a month-long overhaul, your body naturally detoxifies, giving you the opportunity to continue a healthier lifestyle beyond Ramadan.
- Boosted mood and mental clarity
Fasting can be a method of ‘supercharging’ the brain, increasing growth and development of new brain cells, in turn sharpening responses to information in the world around us. Studies also show that fasting can also make the brain more resilient to stress, more adaptable to change, and can improve mood, memory and even learning capacity.

Make this Ramadan a healthy and happy one.

27/04/2022

AFFIRMATION

If you believe the phrase you are what you think, then life truly stems from your thoughts. But we cannot rely purely on thoughts; we must translate thoughts into words and eventually into actions in order to manifest our intentions. This means we have to be very careful with our words, choosing to speak only those which work towards our benefit and cultivate our highest good. Affirmations help purify our thoughts and restructure the dynamic of our brains so that we truly begin to think nothing is impossible. The word affirmation comes from the Latin affirmare, originally meaning "to make steady, strengthen."

Affirmations do indeed strengthen us by helping us believe in the potential of an action we desire to manifest. When we verbally affirm our dreams and ambitions, we are instantly empowered with a deep sense of reassurance that our wishful words will become reality.

24/04/2022

Weekly Quiz

Here are a few foods for Suhoor that will help in staying hydrated and energised throughout the day:

1. Eggs
They are filled with tons of protein. They are rich in vitamins and nutrients. Eating eggs will leave you feeling full. There are many ways in which one can eat eggs. You can make a heavy vegetable omelette and pair it up with brown bread. You can also make scrambled eggs and put them on a brown bread, which is already coated with peanut butter or almond butter. You can store hard boiled eggs for the week and then mix them with a salad.

2. Fish/Chicken
Fish is known as a vitality-boosting food. Try not to fry the fish because that might lead to bloating. Fried food is a big no-no. It's simply because it can make you thirstier. Since, water is off limits during the fast, it is important to avoid any food which has the probability of making you thirsty later. Chicken possesses energy yielding nutrients which will make it easier for someone who's fasting, to function throughout the day. One can pair chicken with vegetables. If you are eating fish then you can opt for sardines.

3. Fruits and Vegetables
They are rich in minerals and vitamins that helps one feel energised. Also, apart from just drinking water, one needs to eat fruits and vegetables which will help them in staying hydrated. Some examples would be watermelon, strawberries, peaches, oranges, tomatoes, cucumbers, lettuce, spinach, and celery. You can make a salad which will bring together several fruits and vegetables. With this, you can enjoy the healthful benefits all at once.

THE KEY TO THE BEST SUHOOR IS TO INCLUDE ALL FOOD GROUP IN YOUR MEALS ( Protein / Carb / Fat )

Remember that while gorging on food, if you take your time while chewing and give full attention to the food then you will feel full for a longer period of time. Make sure you don't indulge in any other activity while eating, otherwise, your brain might not register it well and you could start feeling hungry during the daytime.

22/04/2022

All TOGETHER now!

This is the moment to change it all — the business climate, the political climate, and how we take action on climate. Now is the time for the unstoppable courage to preserve and protect our health, our families, our livelihoods… together, we must Invest In Our Planet.

Because a green future is a prosperous future.

We need to act (boldly), innovate (broadly), and implement (equitably). It’s going to take all of us. All in. Businesses, governments, and citizens — everyone accounted for, and everyone accountable. A partnership for the planet.

And while there is still time to solve the climate crisis, time to choose BOTH a prosperous and sustainable future, and time to restore nature and build a healthy planet for our children and their children, time is short.

21/04/2022

TIP OF THE DAY

Avoid overeating during iftar

After a full day of not eating or drinking, you’re bound to be hit by a case of the post-fasting munchies. Whatever you do, don’t give into it. Just as it is advisable for you not to skip Suhoor, piling up your plate with a mountain of food when iftar rolls around can only lead to overeating, weight gain and (worst of all) wasting food ?.

Your stomach will be just as content with a smaller portion of food (especially if you’ve been fasting) and best of all, you get to skip the stomach ache (that was bound to happen if you had forced your stomach to take in more food than it should) altogether ?.

19/04/2022

MYTH OR FACT

Many studies have shown various results regarding the effects of Ramadan fasting on weight and body composition in healthy individuals.

Based on study performed at the Internal Medicine Ward of the Dr. Cipto Mangunkusumo General Hospital during and after Ramadan fasting in 2013 (August to October). Fourty-three medical staff members (physicians, nurses and nutritionists) at the Internal Medicine Ward of the Dr. Cipto Mangunkusumo General Hospital were measured to compare their calorie intake, weight, body mass index, waist-to-hip ratio (WHR), and body composition, including body fat, protein, minerals and water, on the first and 28th days of Ramadan and also 4-5 weeks after Ramadan fasting. Measurements were obtained for all 43 subjects on the 28th day of Ramadan, but they were obtained for only 25 subjects 4 - 5 weeks after Ramadan.

By the 28th day of Ramadan, it was found that the body weight, BMI, body fat, water and mineral measures had decreased significantly . Protein body mass and calorie intake did not significantly change . By 4 - 5 weeks after Ramadan, body weight and composition had returned to the same levels as on the first day of Ramadan.

Ramadan fasting resulted in weight loss even it was only a temporary effect, as the weight was quickly regained within one month after fasting. The catabolism state, which is related to protein loss was not triggered during Ramadan fasting. Ramadan fasting seems to be useful for people who want to reduce their weight, but they need to maintain daily meal and physical activities to prevent weight gain.

Further research is needed to evaluate the effects of weight loss during Ramadan fasting in healthy individuals . Fasting may or may not cause muscle protein breakdown but looking at the main goal of fasting during ramadan this is not the main priority . Let your body rest during ramadan and devote yourself spritually in this holy month . You have 11 more month to put your best effort in to achieve the optimal gain .

Best of luck !

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