Welcome to 21 Days Shake Challenge
Breakfast is probably the most important meal of the day. However I used to take nasi lemak, mee goreng, roti canai with coffee as breakfast. That makes me always have low energy, bad temper and bad skin. My busy lifestyle just make me difficult to stop, prepare and enjoy a healthy breakfast on a daily basis.
Thanks to 21 Days Shake Challenge with Herbalife. It is a quick, easy and healthy way to get the perfect start for my day. I got more energy, more focus on work now and total lost 7kg! I can workout everyday!
The challenge really is quite simple, have one of our Herbalife shake for breakfast for 21 days. Taken as part of a controlled diet and moderate exercise you are likely to lose body fat, have more energy and Feel the Difference in your health and well-being.
- Step 1: Enjoy your Herbalife SHAKE!
- Step 2: Take a SELFIE with your shake
- Step 3: Use HASHTAG #21dayshakechallenge & #Day? and TAG your coach
- Step 4: Post it on SOCIAL MEDIA (Have FUN!)
Start your 21 Days Shake Challenge today and be the best version of you!
Herbalife Ltd. is making it possible for athletes everywhere to benefit from its partnership with global soccer star Cristiano Ronaldo. As Ronaldo’s Official Nutrition Sponsor, Herbalife has collaborated with the Real Madrid player to create CR7 Drive, a sports drink launched Monday.
The Los Angeles-based nutrition company signed a five-year sponsorship deal with Ronaldo in June 2013. Since then, Herbalife nutrition experts have worked with Ronaldo to enhance performance through a tailored nutrition plan. CR7 Drive, part of the Herbalife24 performance nutrition line, is one result of those efforts. Formulated without artificial flavors or sweeteners, the sports drink aims to help athletes refuel and rehydrate before and during exercise.
“Herbalife understands how critical nutrition is for my performance,” Ronaldo, a three-time World Player of the Year, said in a statement. “Working with dedicated Herbalife sports science staff to develop CR7 Drive has been incredibly rewarding and demonstrates what a true partnership should be like. I look forward to helping athletes around the world understand how nutritious products can help them perform.”
Herbalife actively courts professional athletes and their fans through both individual and team sponsorships, as well as sponsorships of numerous sporting events. The company has raised its profile among soccer enthusiasts as jersey sponsor of five-time Major League Soccer champions the LA Galaxy, as well as its partnership with Ronaldo. All told, Herbalife backs more than 250 athletes, teams and events worldwide.
40% of Malaysians get just six hours of sleep or fewer per night and research found that missing out on sleep can also lead to weight gain. People who sleep less than 7 hours per night are heavier, gain more weight over time, and have a harder time losing weight!
“I think poor sleep is a contributing factor to weight gain. When you have poor sleep or lack of sleep, you’re setting a whole cascade of events in motion hormonally that could set you up for weight gain.” according to John M. Jakicic, director of the Physical Activity and Weight Management Research Center at the University of Pittsburgh.
1. Throw Out the Night Light
Exposure to light at night doesn’t just interrupt your chances of a great night’s sleep, it may also result in weight gain according to a new study published in the American Journal of Epidemiology. Study subjects who slept in the darkest rooms were 21 percent less likely to be obese than those sleeping in the lightest rooms.
2. Stay away from your mobile phone and Ipad
More electronics we bring into the bedroom, the fatter we get—especially among children. Researchers found that students with access to one electronic device were 1.47 times as likely to be overweight as kids with no devices in the bedroom. That increased to 2.57 times for kids with three devices. Leave your iPad in the living room.
3. Stops Late-Night Snacking
The longer you’re awake, the more likely you are to consume calories you don’t need, which can cause you to gain up to five kg a week, according to researchers at the University of Pennsylvania. Over the course of seven days, they found that sleep-restricted subjects sleeping late gained more weight than their well-rested counterparts sleeping early, mostly because they ate 550 calories from while they are awake, a time that the other group spent in bed asleep.
4. Boosts Fat Loss
Even if you eat the exact same diet as your friend, if you’re not getting the sleep your body needs, you won’t drop as much fat as them. A recent study from the University of Chicago compared the weight-loss results from sleeping eight and a half hours per night versus only five and a half hours per night. In both conditions, people ate the same number of calories (about 1,450 calories per day). While both groups lost about six and a half pounds, more than half of that weight was fat for well-rested people, compared to only a quarter for tired participants.
5. Set Your Sleeping Priority
Right now, sleep just isn’t a priority in your life. You might say it’s a priority, but priorities are about what you do, not what you say. If you’re staying up to watch TV, then TV is a higher priority than sleep. Set a bedtime. Count back 8-9 hours from when you have to wake up: that’s your bedtime. Write it in your calendar if you have to, and set an alarm on whatever electronic device you typically use in the evening.
Successful, long-term weight loss means finding a sleep schedule that makes you feel energized and ready to take on the day. Sleep deprivation can seriously throw off your behavior patterns and your body’s response to food, sabotaging your weight-loss efforts in several different ways. The solution to sleep deprivation depends on the cause, but you owe it to yourself to figure out what it is for you and how to address it.
Having deal weight does not necessarily equal healthy. Many ideal weight people have the metabolic problems associated with obesity.That’s because the fat under the skin is actually not that big of a problem . It’s the fat in the abdominal cavity, the belly fat, that causes the biggest issues.
If you have a lot of excess fat around your waistline, even if you’re not very heavy, then you should take some steps to get rid of it. Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. Belly fat can be one of the most frustrating things imaginable. However, there are scientifically proven ways to get rid of belly fat without sweating it out! Here are the secrets:
1. Sleep Well
If you’re among the group who sleep less than six hours a night, here’s one simple way to whittle your waistline: catch more Zs. A 16-year study of almost 70,000 women found that those who slept five hours or less a night were 30% more likely to gain 30 or more pounds than those who slept seven hours. The National Institutes of Health suggest adults sleep seven to eight hours a night.
2. Increase Protein Intake
Protein is the most significant macronutrient when it comes to losing weight. Increasing protein intake increases your metabolism as well as helping to maintain muscle mass. Your body burns more calories when you eat protein than when you digest fats or carbs.
A study showed that protein was linked to significantly reduced risk of belly fat gain over a 5 year period. Supplements like Herbalife Formula 1 shake and Formula 3 Protein are a convenient way to boost your total protein intake.
3. Eat Foods Rich in Omega-3
If you are suffering from excess belly fat, you may want to increase your fish oil intake. Fish oils contain a fatty acid known as Omega-3 which cannot be produced by the body and must therefore be taken in through food. Omega-3 has a range of health benefits and may help against inflammation, coronary heart disease, cancer and also helps increase overall fat loss, even though no supplement specifically targets the belly.
4. Consume Fiber-Rich Foods
Research on overweight Latino/American boys and girls ages 11 to 17 found that increasing their intake of dietary fiber over a two-year period resulted in major decreases in the amount of fat around their waists. By contrast, adolescents whose fiber intake fell saw their bellies expand.
5. Consume Piperine (found in black pepper)
A powerful compound found in black pepper, piperine has been used to treat multiple health conditions including inflammation and tummy troubles. New research has found that piperine may decrease inflammation and interfere with the formation of new fat cells—a reaction known as adipogenesis.
6. Eat Nuts
I know a lot of people shy away from nuts because of the high amount of fat and calories. If you’re one of these fat-phobics…STOP! Healthy fat is good! Healthy fat will help you live lean! Nuts are loaded with healthy fats! These healthy fats play a huge role in losing weight and living lean. Why?
Because they help stabilize blood sugar and keep you feeling full (i.e. controlling your appetite). These two things will ultimately lead you down the road of losing your belly fat and unleashing those sexy abs!
7. Eat Dark Chocolate
Research now shows that eating moderate amounts of dark chocolate can reduce overall body fat and shrink the waist. A study among women with normal weight obesity (skinny fat syndrome) who ate a Mediterranean diet that included two servings of dark chocolate each day showed a significant reduction in waist size than when on a cocoa-free meal plan.
Researchers say it has to do with the flavonoids, heart-healthy compounds in chocolate that have important antioxidant and anti-inflammatory properties. Just be sure you’re reaching for a bar with at least 70 percent cacao, and stay away from the “alkalized” stuff, which has a significantly reduced flavonoid content.
8. Drink Green Tea
Green tea and weight loss are a natural pair. Sipping on green tea throughout the morning has proven to whittle your waist, but too much coffee has the opposite effect. What makes green tea so waist friendly are compounds called catechins, belly-fat crusaders that blast adipose tissue by revving the metabolism, increasing the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s fat burning capacity.
In a recent study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute sweat session (or 180 minutes a week), lost 2 more pounds than the non tea-drinking exercisers. Meanwhile, a research team in Washington found that the same amount of coffee (5+ cups/day) doubled visceral belly fat.
Are you working out regularly, eating healthy, and still not seeing the results you want?
Building muscle, losing weight, and getting lean can be hard, even when you think you’re doing all the right things. According to experts, these are 11 possible reasons you may not be achieving your health and fitness goals, despite all your hard work.
1. First, you need to make sure you’re eating enough.
You probably know that if you want to lose weight, you should be burning more calories than you’re eating. But skipping meals isn’t a smart way to do this. Your body needs fuel, period!
If your goal is to build muscle and get lean, you need to take in more fuel. If you’re looking to lose weight, you have to take in the right kind of fuel. If you don’t eat enough of the right stuff, when you work out, your body will have to take energy from your muscles, which hurts your metabolism.
Do this: Instead of cutting meals and eating like a bird, pay more attention to the TYPE of calories you’re eating. For example, your body turns unused carbs into fat, so try sticking to a low-carb diet on the days you know you won’t be exercising.
2. Know that cardio is not the holy grail of getting lean.
If you just do cardio such as steady-state bicycling or running, you’re not going to build muscle. While cardio will burn calories, it won’t increase your resting metabolic rate the way having more muscle does. Basically, the more muscle mass you have, the more calories you’ll burn naturally each day
Do this: Add a few days of weightlifting and bodyweight exercises into your fitness routine.
3. That being said. Don’t lift just any weights.
You have to make sure you’re challenging yourself. While you can’t go 100% every day (it will burn you out and increase your chance of injury), you’re not going to see improvement by curling 10 [pound weights] when your body could easily do 15 [pound weights].” The general rule of thumb is that if on a given set you could do 2 more perfect reps, you need to be lifting heavier weights.
Do this: Do exercises that require total body movement such as squats, deadlifts, and pull ups — in which you use multiple muscle groups and multiple joints. This will help your body see results faster than single-joint exercises like biceps curls.
4. Longer workouts are not necessarily better.
The key to getting lean and seeing fitness improvement is varying up the intensity of your workout. Going on an occasional long jog is fine, but a higher intensity workout will engage more muscles, which will help increase your metabolism in the long run.
Do this: Make sure you’re getting in a lot of high-intensity circuit training and high-intensity interval training.
5. You may not be doing your workouts in the right order.
If you do intense cardio training, you may have less energy left over for lifting and won’t be able to train as hard. So you may need to lift before getting in your cardio in order to get the most out of each.
Do this: After you warm up, lift weights first, then do cardio.
6. You might have plateaued with your workout routine.
Eventually, if you do the same workout day in and day out, you’ll not only inevitably hit a plateau…you will get so, so, so bored. The changes to your daily routine could be as easy as changing up what you’re doing for cardio. It could be attending a new class that you’ve never done. Your body needs different stimuli — get out of your comfort zone.
Do this: Try making a schedule with different workouts planned for specific days of the week. This way it’s easy to keep track of what muscle groups you’re working, how much cardio you’re doing, and how often you switch up your workouts.
7. Make sure to eat before you work out.
Fueling pre-workout is a must. Your body (and your brain) need carbs to do work. Having an adequate energy source in your system will allow you to work harder and burn more calories.
Do this: Everyone’s body is different and it takes some experimenting to figure out what you should eat before a workout – there’s no single formula. But having a balanced meal around three hours before a long workout and maybe even a small snack 30 minutes before is recommended. Learn more about your pre and post workout meal here.
8. And make sure you’re getting enough protein after.
An active person (someone who works out around three to five times per week) should have one gram of protein per pound of body weight,” Matheny says. “When you work out, you break down muscle tissue and your body absolutely depends on protein in order to build that muscle back up. And muscle is the key to increasing your metabolism.”
Do this: Get a quick protein-heavy snack in within a window of 30 minutes after working out. He also says if you’re eating a well-balanced diet but are chronically sore and/or fatigued it could be from not getting enough protein. Learn more about your protein intake here.
9. Muscle definition depends largely on how you’re eating.
If you don’t have muscle you’re not going to see definition and if you do have muscle and you’re not seeing definition, it’s largely because of your diet. The important thing for people to understand is it’s not the fat intake that’s the problem. It’s usually that they are taking in too many carbs.
Do this: If you care about muscle definition, building muscle and eating fewer carbs will help. Here are low-carb breakfasts, lunches, and dinners you might want to try.
10. You’re working out too much and/or not sleeping enough.
Sleep plays a big role in determining your health and weight. Getting the right amount of rest will help to regulate hormone levels, hunger and fullness cues as well as help with managing stress.
Do this: Listen to your body. Skipping a workout to relax and catch up on some much-needed sleep will be worth it in the long run.
11. You’re eating WAY more calories than you’ve burned.
Not eating after a workout is horrible for your body. But you also don’t want to eat significantly more than the calories you’ve burned, which is a big mistake people make (if their goal is to lean down).
Do this: Have a snack directly after a workout if you’re not eating a meal. If you don’t eat anything you’ll make yourself extra hungry later, which will lead to consuming more calories. If your goal is to lean down, try to get 20 to 25 grams of protein after a workout. Here is a great meal to eat directly after a workout.
Results take time. It’s going to take more than a few weeks at the gym to get to where you want to be. In the meantime, take time to be celebrate little successes and be proud of yourself for being proactive about your fitness and your health.
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Before we go into daily protein intake, let’s understand what is protein. Protein is a macronutrient found in many foods such as meats, dairy products, nuts, and beans and etc. It’s comprised of amino acids, the building blocks of lean body tissue that promote healthy skin, hair, bones, fingernails, as well as muscles . Before dissecting the pros and cons of different protein sources it’s important to understand two ways protein supplements are often classified:
- Protein Concentrate vs Isolated Protein: Protein is derived from various food sources and is “concentrated” by removing the non-protein parts. The result: a powder that’s 70-85 percent pure protein (with the remain 15-30 percent consisting mostly of carbohydrates and fat). Taking the concentration process a step further, “isolation” removes a much higher percentage of non-protein content. The additional processing yields a premium protein that is up to 95 percent pure.
- Complete vs. Incomplete Protein: Amino acids that cannot be produced by the body are known as essential amino acids. “Complete proteins” contain all 10 essential amino acids, whereas “incomplete proteins” contain some, but not all, of the essential amino acids.
- Whey Protein: The most popular protein supplement on the market today, whey is a by-product in the process of turning milk into cheese (seriously, who knew it happened like this?).
Pros: Whey protein has been shown to promote lean muscle growth and fat loss, as well as support cardiovascular health and a healthy metabolism . Whey is also quickly absorbed by the body, making it useful for post-workout recovery.
Cons: The sugar found in milk (aka lactose) is a common allergen that can make whey indigestible for some. And while those tasty flavors make whey a yummy choice, they often come with a host of less-than-desirable artificial sweeteners and chemicals.
- Casein Protein: Got milk? Well here’s another protein powder that comes straight from the udder. Casein is produced using a separation process applied to liquid milk that can concentrate or isolate the milk protein from the carbs and fats.
Pros: Casein protein powder offers similar benefits to whey protein, but with a different release process. Because casein digests over a long period of time, research has found it’s an optimal protein choice before bed.
Cons: Casein is a by-product of milk, making it allergenic to some, much like whey. Also, it’s not ideal as a post-workout supplement because it’s absorbed so slowly. After exercise the body craves nutrients to replenish and rebuild—which is best left to whey or a combination of the two. Casein also more expensive than whey, and often contains many artificial ingredients to help make it more palatable.
- Egg Protein: Egg protein comes from eggs! It is a complete protein made by separating out the yolks and dehydrating the egg whites.
Pros: Aside from just protein, egg protein powders are rich in vitamins and minerals that can contribute to a healthy diet.
Cons: Allergies to eggs are common, similar to milk allergies, especially in children and young adults . Egg protein is also one of the most expensive protein supplements available.
- Soy Protein: Soy beans are one of the few plant protein sources that offer all of the essential amino acids. The protein is concentrated or isolated after the soy beans have been hulled and dried into soy flour.
Pros: Protein from the soy bean may help improve the body’s immune function and promote bone health . Soy may also help prevent cardiovascular disease and reduce the risk of certain cancers .
Cons: In recent years, soy has come under heavy scrutiny because it is often genetically modified to produce greater crop yields. Some research has also singled out soy due to its effects on hormone levels. Many foods are already full of soy due to its extremely low-cost protein.
- Rice Protein: There is protein in rice! Although often thought of as a carbohydrate only, brown rice is becoming a standard source for vegetarian protein powder.
Pros: Protein aside, brown rice protein is considered a good source of complex carbohydrates, vitamin B, and fiber. It’s also hypoallergenic, meaning it’s easily digestible and therefore almost entirely used by the body, not relieved as waste.
Cons: Unlike soy, rice protein is a plant-based option that’s deficient in some amino acids and therefore should not comprise the main source of dietary protein.
- Weight Gainer: Looking to bulk up? Weight gainer combines protein, often whey, with a mix of high-carbohydrate ingredients that makes it much more calorie-dense than typical protein powders. It is often used by bodybuilders who are looking to pack on the pounds, or by serious athletes who have difficulty consuming enough calories to offset the large amount they burn through intense training .
Pros: Jam-packed with calories, weight gainers allow people to consume more calories than they could through food alone. They also help keep the grocery bill in check by delivering calories at a slightly more economical price.
Cons: Unsurprisingly, weight gainers often contain many additives, artificial sweeteners, and fillers so that they can pack the calorie and protein punch their users are looking for. It’s also worth mentioning that the huge calorie count in these products doesn’t necessarily translate to more muscle. In fact, all those extra calories will be stored as fat if not needed for recovery after intense exercise.
How Much Protein Is Really Enough?
Popular belief is that in order to build muscle you must consume up to 1.0g of protein per kg of body weight. For some of you that might seem high and for others it might seem too low. The answer to that is really, it depends.
Research shows that the average trainee looking to build muscle can benefit anywhere from 0.6g to around 1.1g of protein per kg of body weight. It all really depends on your goals, genetics, and the rest of your diet, but aiming to hit between those targets should be sufficient for most people. For example, a relatively fit 80kg man should aim to consume between 108g and 198g of protein daily for muscle gain.
What I recommend if you are overweight and trying to reduce your body fat is to aim to consume your target body weight in grams. For instance, if a 100kg man wants to reduce his body weight to 80kg through proper training and nutrition he would consume a base of 180g of protein per day. It is also important to note that lowering your carbohydrate and fat intake as extremely important as well!
On the other hand, if you are trying to gain weight it might not be a bad idea to eat a few extra grams of protein (along with fat and carbohydrate) to get your calories up. You may have heard that consuming extra protein is a waste and that what your body doesn’t use will be excreted, but I beg to differ. Although this is partially true, if you are trying to put on size and weight, you need to consume extra calories so now is not the time to nitpick nutrients – just eat!
Whether your goal is to build muscle, burn fat, or train like an athlete, you should aim to consume roughly your body weight in grams of protein daily to cover all your bases. Since this isn’t an exact science, going a little over or a little under shouldn’t be detrimental to your results or health. I will, however, argue that it may be better to err on the side of eating a little more rather than eating too little as the drawbacks of undershooting far outweigh the effects of overdoing it.
It is always been my favorite to blend my Herbalife breakfast shake with Banana. My “secret recipe” of delicious shake smoothie for breakfast:
- 350ml of Soya Milk
- 1 whole Banana (best with brown flecks on peel)
- 3 scoops of Herbalife Formula 1 chocolate shake
- 1 scoop of Herbalife Formula 3 Soy & Whey Blended Protein
- 4-5 ice cubes
Pour all ingredients in blender pouring ice in last. Blend on high for 30 seconds.
This delicious Herbalife shake serves the best for breakfast because it provides about 20 grams of protein, full of micro-nutrients and only 200kcal (approx). Herbalife shake (without banana and soy milk) is tested low GI (Glycemic Index) 15-20. It is ideal for healthy breakfast concept.
Why I serve with banana? It is because banana offer vitamin A, a fat-soluble vitamin that is vital for protecting our eyes & vision. It helps preserve the membranes that surround our eyes and are a component of one of the proteins that brings light into the cornea. Adequate daily vitamin A intake also lessens our risk of night blindness and is essential for everyday vision. Bananas also contain alpha-carotene and beta-carotene, which convert to vitamin A to further keep your eyes healthy.
Bananas even naturally help curb your sweet tooth, and are perfect to cure an afternoon sugar craving. One 6-inch banana only has about 90 calories. Further, about half of the fiber in bananas is soluble, and when soluble fiber reaches the digestive tract, it absorbs water to slow digestion. Food is then forced to sit in your stomach for a while, helping you feel full.
The other half of the fiber is insoluble, so this fiber travels through your digestive tract, cleans up waste and flushes it out of the body. You’ll have more regular bowel movements that are soft and easy to pass. It is the best choice for weight loss!
Bland foods like bananas are recommended for diarrhea treatment for a couple reasons. Electrolytes like potassium are lost in large quantities during bouts of diarrhea and may make those affected feel weak. Bananas can help to promote regularity and replenish potassium stores. A Herbalife Banana Chocolate Shake as post recovery shake after workout will give you an energy boost!