Murad Zaidi's Fit tips of the day: KNOW YOUR PAIN!

[MURAD ZAIDI'S FIT TIPS OF THE DAY]

Hey Guys, how's everything going?

When we're working out, it's normal to feel the pain on our body. However how to identify how serious the pain actually is?

Here are the pain you shouldn't ignore:

1. Joint pain or discomfort

Joint pain of any degree of severity or type should not be dismissed or ignored. Pain in the ankle, knee, elbow or wrist joints are the one to be concern bout because these joints are not covered by muscle and rarely muscle related

2. Localized pain

If the pain occurs at a specific location, it is likely an early indicator of some type of injury. If the pain does not occur in the same location on the opposite side of the body, consult a doctor.

3. Persistent pain

If the pain persists for longer than 2 weeks or gets worse, see a healthcare professional-especially if the pain doesn't respond to standard treatment methods (e.g rest, ice, over-the-counter pain medication)

4. Swelling in or around the area of pain

Swelling is a classic sign of an injury and should never be ignored. it is no uncommon for swelling in or around a joint to cause pain and stiffness

Always identify your pain to prevent worsen the condition.

Strength & Honour,
-MZ-
No.1 High Performance Lifestyle & Fitness Coach
03-55139619

4 POWERFUL WORKOUTS FOR SUCCESSFUL WOMEN

A strong body leads to a strong life. Strength physically can help you become more assertive, bold, and confident. Being in great shape leads to more energy, and a lower chance of depression. If you want all-encompassing success, you need to take care of your health, and body. If you want to be optimal, and at your best in every sense of the word, you again, have to include your body on the list of important things that will make you successful.

Through my many years of experience, I've observed that as your career grows, you become more successful, you no longer have the time to commit to a fitness routine, some may even have a family, and as a result your body and your health and fitness are put on the back-burner. As your body becomes less healthy, you have less energy, less confidence, and this correlates to a lack of success in other areas of your life as well.

Here are some fitness tips to ensure that you get, and stay, in great shape. These workout exercises will help you build a stronger, more resilient, and better-looking body, that will improve other areas of your life as well. Best of all, you can do these workout almost ANYWHERE, AND EVERYWHERE without consuming plenty of time!

Read on..
 
Workout Exercise Tip #1: Cardio
There’s amyth, especially amongst women, that jogging is the best form of cardio to burn fat and to get in great shape. The truth is, sprints are far more effective at burning fat, plus it takes a fraction of the time to complete a full sprints workout, get greater benefits, and get back to your busy day. Here’s what you gotta do…Ideally find a hill or a set of stairs to sprint up – a track will also suffice. Use 1 minute as your guideline. Sprint for 10 seconds, recovery for a minute, and repeat this set-up 5 times. Two weeks from now, up it to 7, then 10.. A full sprint workout exercise should only take – at the most – 10 minutes. When was the last time you hopped on the treadmill for a 10-minute walk or jog, and were completely drenched with sweat?
 
Workout Exercise Tip #2: Walking Lunges
Instead of just going for a walk on a sunny day, add in some walking lunges. Growth hormone is a powerful hormone that is aided by lactic acid. So by increasing the lactic acid in your muscles, you’re naturally going to raise your growth hormone levels which will help you burn more fat and build more muscle. How does this help you being fit as well as successful? Lower body fat will help increase your energy levels, as well as improve your confidence. We all know that confidence is a key characteristic if you want to make it big in business.

Note: When performing walking lunges, keep the majority of your weight on the front heel
 
Workout Exercise Tip #3: Building a Stronger Core
The plank is not only one of the best core exercises you can do, but you can do it anywhere, even as an office workout.
One of the best ways to give yourself a boost in energy is to get your blood flowing. Try using a plank to save your back from the pains that come with sitting in a chair the entire day, looking at a computer. Start with 30 seconds, then work your way up to a minute straight. Repeat this 3 times every time you get to planking.
 
Workout Exercise Tip #4: Calisthenics
Next time you’re in the gym, finish your workout with this set that I give to my female clients. This set will not only help you burn a ton of fat, but it will boost your metabolism for up to 36 hours after you’ve finished training.

Here's what you gotta do; Each exercise should be done for 30 seconds. If you don’t know an exercise, search for it on youtube where there are examples for each and every one. The only rest period comes after each exercise has been completed.
 
1. Plank
2. Mountain Climbers
3. Frog Jumps
4. Push ups

Note: Do this for 3 sets, and rest 60 seconds in between each workout.

**If you are living around Shah Alam are, Subang, PJ, Damansara, Klang etc, make sure you find your way to XCLUSIVE FITNESZ located in Seksyen 13 Stadium Shah Alam for a FREE fitness consultations where you get to meet our trainers and discuss your needs and goals and also while you at it, you may just get a 3 days UNLIMITED GYM ACCESS!**

Good luck with your workouts and training!

Strength & Honor,
MURAD ZAIDI- No.1 HIgh Performance Coach.
IFA Certified.
03-55139619 (Call for a FREE consultation!)

5 REASONS WHY YOU FAILED TO ACHIEVE YOUR FITNESS GOALS & WHAT TO DO ABOUT IT!

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.

Solution:
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.

Solution:
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.

Solution:
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.

Solution:
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?

Solution:
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,
MURAD ZAIDI
No. 1 High Performance Coach.
IFA Certified.
03-55139619
XCLUSIVE FITNESZ
Xclusive Fitnesz!- Where Champions Are Made.

Tips of the day

How to choose which gym to join?

Location: Easy to get to and convenient to you.
Cost: Those that give attractive offers.
Facilities: Current, complete, and in style.
The members: Friendly and comfortable.

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