Monday, 6 January 2014


Whether you did it for health reasons or because you thought it would be cool to be fit, you rushed into the gym, signed up for a membership and went at it “full throttle”. Before long, your motivation fizzled. Days between planned workouts turned to weeks. Your exercise program failed. Here’s a list of the five most likely reasons why your exercise program failed, and what you can do about it.

1. You didn’t have a plan
Most exercise efforts crash and burn quick because most people fail to devise a plan. You had absolutely no idea of what you wanted to accomplish, you just wanted to be in shape – but no plan to get there! You're confused.

Devise a plan! What is your ultimate goal? Do you want to lose weight, gain greater flexibility, and improve your cardio conditioning? All of the above? Determine the answers to ‘what’ and you’ll be off and running.

2. You didn’t have goals (if you had a plan)
If you did have a plan but your exercise program failed, it was likely due to an absence of goals. If a plan is the answer to ‘what’, goals answer the questions ‘how’, and ‘by when’? For instance, how many pounds do you want to lose and by when? Having a plan with no goals is like the skipper of a cruise liner who takes his hand off the wheel and hopes to drift to his destination.

Set goals! Be realistic yet dream big. First determine where you are – what’s your body fat, body mass index – then it will be easier to determine the ‘what’ and ‘by when’. If you're living or working around the Klang valley, hit up XCLUSIVE FITNESZ in Seksyen 13 Stadium Shah Alam for a free assessments. All the trainers there are reputable and will assist you towards setting up your own goals. (03-55139619)

3. You didn’t know how to use the equipment
At any given time, in any given gym in Malaysia, up to eighty percent of the people who are using equipment are doing it wrong. The gym can be overwhelming for most people, including beginners. When you don’t know how to use something, you get frustrated and you quit.

Get some help! Stop acting like you know what you’re doing. Don’t be afraid to seek help. Most gyms have experienced personnel who will gladly show you. Again, ask about a free assessment! At XCLUSIVE FITNESZ, we give out free custom made programs and free 1 on 1 sessions to newly signed members to help them get started.

4. You underestimated your conditioning level
The day after your first workout, your muscles were sore as hell! You made the mistake millions of people make when they decide to launch a fitness program: underestimating how out of shape you are. Sure, you tended to get out of breath when climbing stairs; you always feel irritable and tired throughout your workday. But those were more the results of mental fatigue than anything else. When you’re out of shape, it’s whole different ballgame.

Resolve to push through it – sore muscles and all. You didn’t get out of shape overnight and you won’t get in shape overnight, either.

5. You didn’t see instant results and gave up.
You have two choices when launching a fitness program: the long, slow grind to success or instant gratification. Most people opt for the latter. Twenty-five pounds in two weeks? Really?

Stop looking for the easy way. Think four, eight, and twelve: 4 weeks for you to begin to see minimal changes; 8 weeks for friends and family to see it and 12 weeks for the rest of the world. Settle in for the long haul – you’ll appreciate the results it even more.

Here’s the good news! If you are interested to take it to the next level and see real results in no time, me and my team here in XF will be giving out FREE consultations to help those who are serious about improving their total fitness level. Simply call the club to make an appointment!. In the meantime, you can dust off that exercise program and still accomplish your fitness goals by follow the above tips and I guarantee you totally solid results.

Strength & Honor,
No. 1 High Performance Coach.
IFA Certified.
Xclusive Fitnesz!- Where Champions Are Made.

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