Wednesday 16 July 2014

RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI

[RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI]

Salam everyone,

Don't give up on the pullup!

Pullups might look like a simple workout, some might saw it as easy workout when others dont. It helps strengthen the lats, biceps, middle back, and shoulders, an effective upper-body exercise.

Having a hard time to do pullups?

Lie with your chest under a weight bar set to knee height on a squatting rack.

Grab the bar with an overhand grip and, keeping your body in one line, bend your elbows and pull your chest toward the bar. Lower back to start; do 10 reps.

MURAD ZAIDI

No.1 High Performance Fitness & Lifestyle Coach
IFA Certified.
03-55139619.

#ramadhantips #ramadhandiettips #muradzaidi #xclusivefitnesz #ramadhanfitness #dietduringramadhan

Tuesday 15 July 2014

TRX in XCLUSIVE FITNESZ



CHECK OUT A VIDEO OF OUR NEW CLASS!

Throughout Ramadhan Fitness, TRX is ABS-olutely FREE!
For those who wanted to tryout the class,

PM us or call us from 0355139619 or TEXT 0132547295

Classes are on:
MONDAY: 10:00 PM - 11:00 PM
FRIDAY : 10:00 PM - 11:00 PM
SUNDAY :10:00 PM - 11:00 PM

ONE AND ONLY GYM IN SHAH ALAM WITH TRX CLASS.

Monday 14 July 2014

RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI

[RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI]

Salam everyone,

Today i'm gonna share with you,the basic on CLEAN EATING.

WHAT IS CLEAN EATING?

It's a lifestyle centered around eating mainly unprocessed foods, fresh fruits & vegetables, lean meats and whole grains.

WHAT SHOULD WE EAT THEN?

All fresh fruits and veggies, lean meat such as beef, turkey, chicken and salmon), nuts, greek yogurt, whole wheat bread, tortillas and pasta, whole grains, soy milk or almond milk, and water

WHAT SHOULD WE AVOID?

Everything with additives and preservatives, soda or sugary drinks, fast food, fried food, white bread , and all products labeled with "low fat"

Always try to eat 80% clean at a time and 20% cheat !

MURAD ZAIDI

No.1 High Performance Fitness & Lifestyle Coach
IFA Certified.
03-55139619.

#ramadhantips #ramadhandiettips #muradzaidi #xclusivefitnesz #ramadhanfitness #dietduringramadhan
Photo: [RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI]

Salam everyone,

Today i'm gonna share with you,the basic on CLEAN EATING.

WHAT IS CLEAN EATING?

It's a lifestyle centered around eating mainly unprocessed foods, fresh fruits & vegetables, lean meats and whole grains.

WHAT SHOULD WE EAT THEN?

All fresh fruits and veggies, lean meat such as beef, turkey, chicken and salmon), nuts, greek yogurt, whole wheat bread, tortillas and pasta, whole grains, soy milk or almond milk, and water

WHAT SHOULD WE AVOID?

Everything with additives and preservatives, soda or sugary drinks, fast food, fried food, white bread , and all products labeled with "low fat" 

Always try to eat 80% clean at a time and 20% cheat !

MURAD ZAIDI

No.1 High Performance Fitness & Lifestyle Coach
IFA Certified.
03-55139619.

#ramadhantips #ramadhandiettips #muradzaidi #xclusivefitnesz #ramadhanfitness #dietduringramadhan

Saturday 12 July 2014

RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI: DAY 9th


RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI

Salam everyone,

Are you familiar with the MYTH "WOMEN WILL GET BULKY AND LOOK MANLY IF DO HEAVY WEIGHTLIFTING?"

But the reality is, weight lifting helps builds lean muscle which therefore speeds up metabolism, and helping to burn more bodyfat because of added muscle gain.

Weight lifting also helps increase insulin sensitivity by upregulating the mechanism for glucose utilization allowing for a higher carb tolerance after workouts.

So ladies, no you won't get bulky! Just sexier, toned and lean.

MURAD ZAIDI

No.1 High Performance Fitness & Lifestyle Coach
IFA Certified.
03-55139619.

#ramadhantips #ramadhandiettips #muradzaidi #xclusivefitnesz #ramadhanfitness #dietduringramadhan

Wednesday 9 July 2014

RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI: Day 8th


[RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI]

There is no reason that bodybuilders cannot continue to get stronger, leaner, and gain muscle during Ramadan. It's not an excuse for you to be lazy around but its more of a challenge for you to be better during this month.

How to drink?
During this haze and hot weather we be having, it's high chances for us to be dehydrated compare in cold weather. scientifically, dehydration can reduce body strength by 19%. When working out during day time for Ramadhan, try to avoid doing cardio and focus more on interval training instead. With interval training we be able to maximize workout intensity with minimal sweats.

What to eat?
During Ramadhan it's more of a matter of what to eat rather than when to eat. If you cut down your cardio, you may need to cut down carbohydrates intake and increase protein instead. take this fasting month as an opportunity to lean. During breakfast ,drink at least a liter of water, wait 20 minutes, then eat.

How to workout?

As you might aware, that we have little time to workout during day time, therefore every minutes of working out is precious. Try do 3x a week total body workout and then take this month as opportunity to try out different things such as all the FREE RAMADHAN FITNESS classes that offered in XCLUSIVE FITNESZ

When to workout?

The best time is right before Iftar, or after terawih. no time specific as to what might suits your schedule.

MURAD ZAIDI

No.1 High Performance Fitness & Lifestyle Coach
IFA Certified.
03-55139619.

#ramadhantips #ramadhandiettips #muradzaidi #xclusivefitnesz #ramadhanfitness #dietduringramadhan

XF Personal Training with Farah XF : Hailen



[ XF Personal Training with Farah XF : Hailen]

Say hello to Kak Hailen! She is 51 years old. Start training with me for 12 session.

Initial Weight was: 75.1 KG
After 10 sessions: 70.1 kg

Due to her age and she also having a knee injuries of both ACL & Meniscus, It's a challenge for her to workout however, she's now more stronger then the first time she starts with me! Am proud of her, Gonna make her more hotter than now!

Dear ladies, Health is beautiful, strength is beautiful. Starvation is not. Work with your body, don't war with it. Love your body

XoXo
Farah XF
Expert in Female body transformation & Nutritionist.

#personaltrainerperempuan #personaltraining #femalepersonaltrainer

Saturday 5 July 2014

RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI: DAY 7


[RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI]

Salam everyone,

Hari ini saya ingin berkongsikan kepada semua apakah KEBAIKAN berpuasa selama sebulan di bulan RAMADHAN? Mungkin ada tahu tapi ada juga yang dikalangan anda yang tidak tahu kepada perlunya kita berpuasa.

kebiasannya seminggu sebelum berpuasa, mesti ada yang berkata "Alamak da nak puasa da ni , kena makan puas-puas nanti tak dapat makan sedap-sedap lagi" padahal, berbuka puasa mesti dapat makan makanan yang sedap seperti kuih pelita, nasi bryani, ayam percik, roti jhon dan bermacam-macam juadah lagi yang agak jarang dijamah jika dibandingkan dengan bulan-bulan biasa. SEDAP sgt tu!

Terdapat 5 KEBAIKAN UTAMA BERPUASA di bulan RAMADHAN:

1. Puasa Menggalakkan detoksifikasi

Sedar ataupun tidak, setiap hari kita makan bermacam-macam jenis makanan sama ada yang semulajadi seperti sayur-sayuran,dimana saya tahu ramai tidak mengemarinya, atau pun makanan yang sudah diproses yang penuh dgn pelbagai jenis bahan tambahan.

Ramai mempunyai Water Filter dirumah seperti coway etc kan? Mesti anda biasa dengan jadual filter untuk ditukar pada setiap beberapa bulan. Sama juga seperti badan kita, Kalau hari-hari kita bagi badan ini makan benda-benda tak elok, ia akan byk menganggu sistem pencernahan dan memberi keburukan kepada buah pinggang dan hati kita. Perlu di ingatkan bahawa buah pinggang dan hati TIDAK DIJUAL dimana-mana kedai.

2. Puasa membantu merehatkan Sistem Penghadaman

Sekali-sekala merehatkan perut itu elok juga, sedangkan kereta pun boleh rosak kalau selalu digunakan dan di bawa jauh serta jalan-jalan yang tidak elok, inikan pula perut kita.

Sekaligus dapat membantu mengekalkan keseimbangan cecair dalam badan. Puasa bagaimanapun tidak menghentikan pengeluaran asid dalam perut. Ini adalah sebab pesakit dengan ulser peptik adalah dinasihatkan untuk mendekati puasa dengan berhati-hati

3. Puasa Meningkatkan kadar pecahan Lemak

wah! ini berita baik kepada mereka yang ingin menguruskan badan! Berpuasa dapat membantu dalam memecahkan lemak, mari tingkatkan lagi dengan menyertai RAMADHAN FITNESS yang diadakan secara PERCUMA di XCLUSIVE FITNESZ.

Reaksi pertama badan untuk berpuasa adalah memecahkan glukosa. Apabila bekalan glukosa dalam badan telah habis, ketosis bermula. Ini adalah memecahkan lemak untuk membekalkan tenaga. Lemak yang disimpan di dalam buah pinggang dan otot dipecahkan untuk membekalkan tenaga.

4. Puasa membantu mengurangkan berat badan

Tapi ini tidak termasuk kepada mereka yang makan dengan jumlah yang tidak terkawal ketika berbuka puasa. Kalau anda makan dalam jumlah yang berpatutan. Ia dapat mengurangkan bekalan lemak dalam badan. Walau bagaimanapun puasa bukan strategi penurunan berat badan yang baik, perlu diingatkan anda perlu bersenam untuk seimbangkan aktiviti.

5. Puasa Menggalakkan diet yang sihat

Ia telah diperhatikan bahawa puasa mengurangkan keinginan untuk makanan yang diproses. Ia menggalakkan keinginan untuk makanan semula jadi, terutamanya air dan buah-buahan. Ini adalah satu cara berpuasa menggalakkan gaya hidup sihat.

Oleh itu, jangan mengeluh untuk berpuasa tetapi tempuhinya dengan gembira!

MURAD ZAIDI

No.1 High Performance Fitness & Lifestyle Coach
IFA Certified.
03-55139619.

#ramadhantips #ramadhandiettips #muradzaidi #xclusivefitnesz #ramadhanfitness #dietduringramadhan

Friday 4 July 2014

RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI: DAY 6


[RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI]

Salam everyone,

How is your fasting so far? Anyone give up yet? Don't give up! Today is the 6th day of Ramadhan.

The hardest thing to be on point of your training during Ramadhan is STAYING MOTIVATED. It's a crucial feeling when you have a goal you are trying to reach. Everyday you must remind yourself of that goal and try your best to reach it!

Here's a simple plan to keep on track during this trial month!

1. SET GOALS

- Write down your fitness goal as detailed as possible and be positive towards it. Etc "I CHOOSE TO LOSE AT LEAST 3KG" rather than the negative "I need to lose all this fat"

2. PLAN

- Write the plan on the same paper you wrote your goals. Write how you want to achieve it and how many times you need to workout, if possible make up a good schedule for you to follow. If you think you can reach the goal by working out twice a week, please by all means throw the paper away. Be serious and logic about it. If you need helps on HOW-TO, you may get an advice from our Trainers available in XCLUSIVE FITNESZ.

3. SET REMINDERS

- This is the fun part. Post the paper you written with your goals and plan where you'll see them everyday, If you always look at the mirror, post it there. But the very ideal place is, make it as your wallpaper in desktop or Handphone so you can be reminded.

- Set an alarm for your time to work out. this will keep you discipline.

4. VISUALIZE

- create a VISION board or INSPIRATION BOARD with photos of ideal body that you aiming for. Imagine how you will feel once you reach your goal. Really visualize yourself feeling accomplished and proud. Take that moment and remember it, use it as a fuel to push you forward.

MURAD ZAIDI

No.1 High Performance Fitness & Lifestyle Coach
IFA Certified.
03-55139619.

#ramadhantips #ramadhandiettips #muradzaidi #xclusivefitnesz #ramadhanfitness #dietduringramadhan

[RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI: Day 5

[RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI]

Salam everyone,

How is your fasting so far? Anyone give up yet? Don't give up! Today is the 5th day of Ramadhan.

The important thing in ramadhan that we need to remember is, when you STOP WORKING OUT FOR 1 MONTH (If you workout at least 3 times a week in months before) it's equal to LOSING 4 MONTHS OF EXERCISE!

The key to not lose your muscle throughout Ramadhan is, do not stop working out and maintain it instead. Take this month as a chance to get healthier in life. Remember, this is also a month of patience, sacrifice, and exercising during Ramadan is purely ‘mind over matter

WHEN IS THE RIGHT TIME TO EXERCISE?

The most suitable time is 90 minutes before Iftar. Do a moderate workout and stop when you feel dizzy or nauseous.

Second suitable time after Terawih. Working out after terawih needs a lot of will power, especially after that heavy meal during breakfast and also if there's a gym that will be open late. you're lucky if you find a gym that is operating longer hours to suits your need.

Don't crash you diet, but balance it with exercise during this fasting month.

MURAD ZAIDI

No.1 High Performance Fitness & Lifestyle Coach
IFA Certified.
03-55139619.

#ramadhantips #ramadhandiettips #muradzaidi #xclusivefitnesz #ramadhanfitness #dietduringramadhan

Wednesday 2 July 2014

RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI : DAY 5

[RAMADHAN MUSCLE DAILY TIP BY MURAD ZAIDI]

Salam everyone,

How is your fasting so far? Today is the 4th day of Ramadhan.
Some of us might having a little concern over workout during Ramadhan, nevertheless fasting is not a reason to stop working out to get the body that you want and being healthy.

"Tak payah la workout bulan puasa ni, kan da puasa satu hari, nanti kurus juga kalau kurang makan"

Yes! You will definitely lose weight,but if you do not feed your muscle properly during fasting month, all the hard works you put during 6 months before, will definitely go to waste! Because your muscle shrinking overtime due to limited amount of protein or workout that you do.

How do i take up my protein during Ramadhan? Before Ramadhan we are used to small doses of protein in several meals spread to sustain for the whole day.

During Sahur, it's important for you to take a protein in food form (such as chicken, eggs, etc) as it will absorbed much slower than protein from powders and will stay with you quite a bit of time.If you prefer powder form protein, Casein should be the right choice for you to avoid fast absorption.
During Iftar, ensure that you'll take up a larger meal of protein to make up for the whole day.

Most importantly do not stop working out to prevent decrease muscle mass, GOOD NEWS is XCLUSIVE FITNESZ is open from 7:00 AM - 12:00 AM EVERYDAY and we have RAMADHAN FITNESS program that can help you work out and get fit without get in the way of your Solat Terawih.



MURAD ZAIDI
No.1 High Performance Fitness & Lifestyle Coach
IFA Certified.
03-55139619.


‪#‎ramadhantips‬ ‪#‎ramadhandiettips‬ ‪#‎muradzaidi‬ ‪#‎xclusivefitnesz‬ ‪#‎ramadhanfitness‬ ‪#‎dietduringramadhan‬