Monday 30 December 2013

Do you have what it takes to be a part of XCLUSIVE FITNESZ CREW ?

Do you have what it takes to be a part of our CREW ?

XCLUSIVE FITNESZ, currently looking for 3 people to join our crew!

WHO ARE WE LOOKING FOR?

- Female or Male with experiences or Background in Fitness Industry
- Dedicated, Discipline & have a Thrive to learn
- Open to any Race & Religion
- Have a good Communication Skills

WHICH POSITIONS AVAILABLE?

- Personal Trainer
- Membership Consultant

WHAT IS YOUR RESPONSIBILITIES?

- according to positions offered.
- Performs other duties of a similar or related level as necessary or assigned.
- Assist Client,Guest with enquiries and training

WHERE ARE WE LOCATED AT?

- INSIDE STADIUM SHAH ALAM, Seksyen 13 (our entrance opposite Go-kart)


APPLY NOW!

HOW TO APPLY?

Send Resume to Jobs@xclusivefitnesz.com

Follow Us:
TWITTER: http://tinyurl.com/XFTwitter
BLOGSPOT:http://tinyurl.com/XFBlog
WEBSITE:http://tinyurl.com/XFwebsite
INSTAGRAM: XCLUSIVEFITNESZ
FACEBOOK: www.facebook.com/xclusivefitnesz

Tuesday 17 December 2013

DOMS day! ARGH!

Tak pernah workout, Sekali workout, SAKITNYA BADAN! Esoknya Jalan macam Zombi.
Jarang workout, Sekali workout, SAKITNYA BADAN! Esoknya MC dari kerja.
Selalu lari treadmill je, Sekali workout dengan Personal trainer, SAKITNYA BADAN! Esoknya Tak boleh bangun dari katil.


Normal tak? Kenapa Sakit Sangat ni? Muscle dah Koyak ke?

JAWAPAN:
NORMAL, MUSCLE TAK KOYAK,

Itu Namanya DOMS (Delayed onset muscle soreness) a.k.a MUSCLE FEVER 

APA ITU DOMS?

Sakit dan Ketegangan yang dirasakan pada otot-oto yang digunakan ketika buat senaman baru yang tak pernah dibuat, maksudnya yang tak biasa buat sebelum ni.

Sewaktu bersenam, badan kita akan membakar Karbohidrat dalam badan untuk digunakan sebagai FUEL(Tenaga). Ketika proses ini berlaku, Lactic acid akan menganggu pembentukan Actomysosin dan aktiviti Glycolytic Enzyme akan menyebabkan keletihan.

SIAPA YANG AKAN MENGALAMINYA? 

SEMUA ORANG, termasuk orang baru berkenalan dengan dunia senaman yang sebelum ni tak pernah bersenam , selepas buat senaman intensiti tinggi, atau senaman jenis baru yang tak pernah dibuat sebelum ni

"SAKITNYA..BERAPA HARI AKAN RASA MACAM NI?"

Kesakitkan  biasanya akan bermula selepas kita tidur (pada hari yang kita bersenam) ataupun kadang-kadang pada hari ke-2. Ianya akan dirasai selama 24 jam - 72 jam. Bergantung dengan keadaan badan seseorang.

BAGAIMANA UNTUK MENCEGAH & MENANGANI DOMS?

PENCEGAHAN & MENANGANI
  • STRETCHING - Stretching ataupun Regangan badan adalah penting sebelum bersenam, dan selepas bersenam. Ini akan dapat membantu mengurang risiko DOMS 
  • KAFEIN - Minum secawan atau dua minuman berkafein seperti coffee atau supplement, sebelum workout untuk meningkatkan kekuatan otot dan endurance serta mengurangkan sakit otot
  • PRE WORKOUT SNACK - Makan ringan sebelum bersenam, makanan mestilah rendah lemak dan tinggi dengan karbohidrat dan protein.
  • JANGAN BERHENTI BERGERAK - Ketika bersenam, dan rehat dalam masa bersenam jangan berhenti bergerak, untuk memastikan darah bergerak dengan lancar untuk membaiki otot yang sakit
  • MINUM AIR -  Jangan lupa Minum Air sepanjang bersenam dan selepas bersenam untuk memastikan badan hydrated. 
  • MANDI SEJUK -  Pastikan anda mandi(COLD SHOWER) selepas bersenam untuk menggurangkan keradangan pada otot, atau ICE BATH (ini dapat membantu mengurangkan kesakitan otot sebanyak 20%
  • URUT - Dapatkan khidmat urutan professional (Sport Massage), atau dari isteri-isteri tersayang untuk mengurangkan sakit-sakit otot  

Ingin mengetahui lebih lanjut tentang DOMS, hubungi 0355139619 dan dapatkan khidmat Consultation PERCUMA dengan Trainer kami.

Friday 13 December 2013

8 PEOPLE WHO NEED HELP IN THE GYM




 WHY DO I NEED PERSONAL TRAINER?
There are lot of reasons to workout, for HEALTH, LOSE WEIGHT, GAIN WEIGHT, GAIN SELF CONFIDENCE & SELF ESTEEM and so much more. You joined a gym and then what ?

DID YOU KNOW?
IDEA (International Health and Fitness Association), released a statistic that found 75% of people who exercise are not getting the results they want? But out of the 25% of people who are getting results, 90% of them are working with a PERSONAL TRAINER.

 However , How to be sure that you NEED Personal Trainer to guide you towards your journey to your DREAM BODY? Are you one of these 8 people??

8 PEOPLE WHO NEED PERSONAL TRAINER

1. I HAVE NO IDEA WHAT I'M DOING - You're new to lifting weights. Sure enough you can learn from youtube, convenient workout apps in your smart phone and  your friends who have been going to the gym volunteered to train you ,but does he really know what kind of workout that suitable for you? if you’re relying on a workout partner to show you the ropes, then you’re not getting the personalized attention you need in order to achieve your own goals.

2. I  HAVE NO DISCIPLINE AND NEED MOTIVATION - Trainers are experts at holding you accountable. You have a set, paid appointment. They will be there waiting and they will provide consistent feedback to help you better yourself and achieve your goals. Most importantly, the trainer is able to do this without making you feel inadequate or judged.They help you to not only develop your own personalized goals but to also develop a realistic and achievable plan to attain these goals.

3. I HAVE  SPECIFIC INJURY, ILLNESS & CONDITION -
Weightlifting technique is important, with wrong technique you'll get injury easily. Trainers will teach you how to use equipment properly so that you do not injure yourself. It's also suitable for those who just recovered from injury, pregnancy or have illness that needed supervision during workout

4.  I'M RUNNING OUT OF TIME(CEPAT!CEPAT!CEPAT!) - Personal training will enable you to maximize workout & minimize workout time. You'll be able to achieve your goal faster and safer. You getting married in 3 MONTHS? NO PROBLEM! You have a special event in 6 MONTHS? NO PROBLEM!

5. I WANT TO LEARN - Watching all the you tube videos, learning from Workout apps in your smart phone and reading all the fitness magazines, does not substitute having a person by your side providing you immediate feedback on form and technique. Trainers are able to use their education, knowledge and experience to provide you with tips and tricks to help you develop a healthier lifestyle.

6. I DON'T SEE THE RESULT - If you've been exercising consistently for several weeks or months and aren't seeing the result or reaching your goals, hiring a trainer may be a good choice. Each person’s goals are extremely personal. Working with a trainer will allow you to achieve the results that you cannot achieve on your own.

7. I'M BORED - This is usually happened when you reach PLATEAU, you can no longer see changes in you. Even if you’re an accomplished lifter who has obtained great results, a trainer can help you mix things up to help keep on lifting and to reach a higher level in fitness. YOU NEED VARIETY in your workout program.

8. I COME TO THE GYM EVERYDAY BUT I ONLY HIT THE TREADMILL - You won't be able to see major differences if you keep hitting the same machine over & over again. Don't be shy to ask the trainer for guidance. However Personal trainer will help you gain more knowledge on machines and lifting weight.





 PHOTO ABOVE SHOWED SOME OF XCLUSIVE FITNESZ Personal Training clients Testimony
( MURAD ZAIDI's Clients)
5 SPECIALTIES OF PERSONAL TRAINING PROGRAM IN XCLUSIVE FITNESZ

1. 1 on 1 PRIVATE session with Personal Trainer - Full concentration on workout session

2. CUSTOMIZE WORKOUT PROGRAM - Every workout program designed specially for each clients according to their goal, health condition & body type. All training program designed under supervision of MURAD ZAIDI, XF Master Trainer

3. CUSTOMIZE DIET PROGRAM - Designed to help kickstart  Personal Training Client healthy diet.


4. PERSONAL TRAINER  in XCLUSIVE FITNESZ have they own remarkable background in Fitness & Health

5. PRIVATE SUPERVISION - by our Personal Trainer upon their each client to ensure their safety , proper formation & enforced discipline in their workout routine. 

  
P.s:  UPON SIGN UP as a MEMBER in XCLUSIVE FITNESZ, you'll get 1 FREE PERSONAL TRAINING session WORTH RM300!

Workout for Months yet not seen any results? YOU NEED US! S.O.S to 0355139619
Xclusive Fitnesz!- Where Champions Are Made.


Tuesday 10 December 2013

NOBESITY 4 KIDZ STARTS NOW!!

 It has been 3 days since we started our NOBESITY 4 KIDZ program here in XCLUSIVE FITNESZ!
So far they have learned about INTRODUCTION TO BMI, Crosstraining and Many more!

For Those who still interested to bring your kids along for the program, kindly contact us at 0355139619 for more info or PM us at www.facebook.com/nobesity4kidz














Tuesday 3 December 2013

300 ABS WORKOUT

Rather than drooling over those killer abs, why not make it your own and let others drooling over it?!

300 Reps for Awesome Abs

30 CRUNCHES
20 BICYCLE CRUNCHES
20 REVERSE CRUNCHES
30 TOE TOUCHES

15 SIDE PLANK HIP LIFTS ( R)
30 BICYCLE CRUNCHES
15 SIDE PLANK HIP LIFTS (L)
40 RUSSIAN TWISTS

30 CRUNCHES
15 OBLIQUE V-UPS (R)
20 REVERSE CRUNCHES
15 OBLIQUE V-UPS (L)
10 TOE TOUCHES

TRY do these exercises every 2 days accompanied by cardio or strength training & don't forget CLEAN DIET

Monday 2 December 2013

I Lost weight and I end up with Loose skin! WHAT DO I DO??!!


CONGRATULATIONS! Now you have lost your weight!
But wait!! What happened to your skin? it became elastic and loose! You look good with clothes on but absolutely petrifying when you take off your shirt! Some opted for Surgical solution, however you might gain more weights while rehabilitating from surgery & it's an expensive procedure.

WHAT WENT WRONG?

1. CRASH DIET - Depriving body from a much needed nutrition. Our body is like our car, less gas can go short distance, full gas can go long distance. So do not feed your body with the less amount of calories that you'll be needed. Especially when you start working out!

2. LOSE WEIGHT TOO MUCH TOO QUICKLY - TOO much cardio would not be a good thing for you.

You can not be proud of weight that you lost from starvation diet & excessive cardio, because you not only LOST your FAT, you LOST your MUSCLE too! You might not be Fat anymore, but you're skinny fat. Skinny with Saggy skins. and do not want that!

HOW TO AVOID LOOSE SKIN?

1. DON'T LOSE WEIGHT TOO QUICKLY - Focus on certain amount of kg you want to lose in a month. Be fit is not a 1 month, or 3 months program however its a LIFESTYLE. Take your time !
2. STAY HYDRATED - Water is very important as you know its made of 60% of our body! So stay hydrated during workout and also at all times! No, water doesn't make you bloated! As we all know we need 8 glass a day however You can also figure out how much water you need to drink by taking your bodyweight in pounds and multiplying it by 0.55 to figure out how many ounces you need.If we working out we need more water to replenish!
Water is a crucial component of maintaining skin elasticity. From both food and drink, you should be taking in at least two liters of water each day. - See more at: http://www.quickanddirtytips.com/health-fitness/healthy-eating/how-to-tighten-loose-skin-after-weight-loss?page=1#sthash.v4zwLa3d.dpuf
Water is a crucial component of maintaining skin elasticity. From both food and drink, you should be taking in at least two liters of water each day. - See more at: http://www.quickanddirtytips.com/health-fitness/healthy-eating/how-to-tighten-loose-skin-after-weight-loss?page=1#sthash.v4zwLa3d.dpuf
3. EAT PROPERLY - AVOID LIQUID DIET (solely depending on food in the form of water/shake) Remember Those are SUPPLEMENT, SUPPLEMENT means something added to complete a thing, make up for a deficiency, or extend or strengthen the whole. SO its NOT THE COMPLETE thing. You need real food! For goodness sake you need to eat like a normal human being! When you start working out, load up on Protein-high food!
4. BUILD MUSCLE -  Make sure your workout program includes WEIGHT TRAINING so that you won't lose your lean Muscle.
ake sure your weight loss program includes weight lifting so that you do not lose lean muscle. - See more at: http://www.quickanddirtytips.com/health-fitness/healthy-eating/how-to-tighten-loose-skin-after-weight-loss?page=1#sthash.v4zwLa3d.dpuf



HOW TO FIX LOOSE SKIN?

1. PAMPERED YOUR SKIN - Exfoliate your skins at least once every 3 days! Yeah, it might sound girly to you but it's not only remove dead skins cells but also helps stimulate blood circulation on the damaged skin area so it will get vital nutrients and oxygen. Try Skin Firming lotion, it might take a while but it will eventually give the results.
2. COLLAGEN - Try and take cream based or food based with collagen, Vitamin A, or Vitamin E
3. YOGA - Believe it or not! Yoga helpshelps your skin rebound after weight loss by keeping you toned and helping your circulation. (WE do have Yoga class 2x a week here in Xclusive Fitnesz)
4. AVOID HARSH SOAP - Skin care products that contain sodium laurel sulfate and related chemicals can actually damage your skin by drying it out.


 REMEMBER! YOU WANT TO LOOK GOOD WITH OR WITHOUT YOUR CLOTHES ON!




written by Farah XF