PBC NITE!

HUG!!!!

What the ??

Briefing for BROGA

XF NEWS UPDATE!!

 

Broga With XF Anyone??

LET US KNOW IF U'RE ON BOARD !

XF TEAM

JANUARY 2012 - Group classes schedule

XF CLASSES SCHEDULE

JANUARY 2012

PROJECT BOOTCAMP

TUESDAY - 9:00 PM  - 10:00 PM

THURSDAY - 8:00 PM - 9:00 PM

AEROBIC

MONDAY - 9:00 PM - 10:00 PM

TUESDAY - 9:00 PM - 10:00 PM

FRIDAY - 9:00 PM - 10:00 PM

YOGA

MONDAY - 8:00 PM - 9:00 PM

WEDNESDAY - 8:00 PM  - 9:00 PM

FRIDAY - 8:00 PM - 9:00 PM

XF in METRO

For those who missed the news,

check out Metro newspaper on 14th of January 2012. we are it in! along with some of Malaysian Celebrities!

to read more of the article, CLICK THE PHOTO below

BIG SHOUT OUT to HMetro for the awesome Coverage


this is not our first time in Media, check out our XF Media Compilation *will update soon*:D


XOXO
Farah XF

HIT BY M

And Thats how it done..

XF TEAM

What Your Body Type ??

MESOMORPH
A mesomorph has a large bone structure, large muscles and a naturally athletic physique. Mesomorphs are the best body type for bodybuilding. They find it quite easy to gain and lose weight. They are naturally strong which is the perfect platform for building muscle. The mesomorph body type responds the best to weight training. Gains are usually seen very quickly, especially for beginners. The downside to mesomorphs is they gain fat more easily than ectomorphs. This means they must watch their calorie intake. Usually a combination of weight training and cardio works best for mesomorphs.

Typical traits on a Mesomorph:

• Athletic
• Hard body with well defined muscles
• Rectangular shaped body
• Strong
• Gains muscle easily
• Gains fat more easily than ectomorphs

ENDOMORPH
The endomorph body type is solid and generally soft. Endomorphs gain fat very easily. Endo’s are usually of a shorter build with thick arms and legs. Muscles are strong, especially the upper legs. Endomorphs find they are naturally strong in leg exercises like the squat. When it comes to training endomorphs find it very easy to gain weight. Unfortunately, a large portion of this weight is fat not muscle. To keep fat gain to a minimum, endomorphs must always train cardio as well as weights. Usually supplements may not be needed as long as the person has a high protein intake in their diet.

Typical traits of an Endomorph:

• Soft and round body
• Gains muscle and fat very easily
• Is generally short and “stocky”
• Round physique
• Finds it hard to lose fat
• Slow metabolism

ECTOMORPH
An ectomorph is a typical skinny guy. Ecto’s have a light build with small joints and lean muscle. Usually ectomorph’s have long thin limbs with stringy muscles. Shoulders tend to be thin with little width. Ectomorphs find it very hard to gain weight. They have a fast metabolism which burns up calories very quickly. Ecto’s need a huge amount of calories in order to gain weight. Workouts should be short and intense focusing on big muscle groups. Supplements are definitely recommended. Ectomorphs should eat before bed to prevent muscle catabolism during the night. Generally, ectomorphs can lose fat very easily which makes cutting back to lean muscle easy for them.

Typical traits of an ectomorph:

• Small “delicate” frame and bone structure
• Classic “hardgainer”
• Flat chest
• Small shoulders
• Thin
• Lean muscle mass
• Finds it hard to gain weight
• Fast metabolism

-Mai_XFCrew-

~our gym my home~

http://www.facebook.com/media/set/?set=a.2168658418215.2106480.1299342390&type=1

by: -Mai_XFCrew-

UFC in XCLUSIVE FITNESZ

Catch The Latest UFC Fights in Xclusive Fitnesz!

we have The latest and also Past Fights that u can watch !

here is the schedule for UPCOMING FIGHT

NOVEMBER 19 - UFC 139
                          Shogun VS Henderson

DECEMBER 3 - THE ULTIMATE FIGHTER 14 FINALE
                        Team Bisping VS Team Miller

DECEMBER 10 - UFC 140
                         Jones VS Machida

DECEMBER 30 - UFC 141
                        Lesnar VS Overeem

ONLY AIRING IN XCLUSIVE FITNESZ

NOW AIRING: UFC 138 - LEBEN VS MUNOZ

STAY TUNED

*Photos Courtesy of UFC.com*

XCLUSIVE FITNESZ CLASSES SCHEDULE

This is the Updated Schedule from Now and officially started on NOVEMBER 2011

* - Changes Updated

                 PBC Fighter's Delight               

*Is Currently Unavailable Until Further Notice*

BODY STEP (LADIES ONLY)

THURS: 9:00 PM - 10:00 PM

SAT     : 8:00 AM - 9:00 AM

YOGA

MON : 8:00 PM - 9:00 PM

WED : 8:00 PM - 9:00 PM

FRI   : 8:00 PM - 9:00 PM

AEROBIC / STEPPER

MON  : 9:00 PM - 10:00 PM

TUES : 9:00 PM - 10:00 PM

FRI    : 9:00 PM - 10:00 PM

DANCE

TUES   : 8:00 PM - 9:00 PM

WED   : 9:00 PM - 10:00 PM

THURS: 8:00 PM - 9:00 PM

Work out of the day : Chest and Shoulder Exercise

Advanced

Flat Bench Press

Incline Bench Press

Dumbbell Chest Press

Dumbbell Shoulder Press

Barbell shoulder Press

*4X12*

Beginner

Flat Chest Press

Pec fly

Push-ups

Shoulder press

Shoulder Shrug

*3x15*

By MaiXF

Work OUt OF the day: LEGS

Beginners

Leg Extension

Lunges

Calf Raises

Leg Curls

3X15

Advance

Leg Press   3X12

Barbell Deadlift 4X6

Barbell Calf Raise 4X15

Dumbbell Lunges 3X12

By

MATXF

Workout Of The day: Back & Arm Exercise

ADVANCED

Seated Row

Horizontal Row

High Pulley

Preacher Curl

Triceps Kick Back

One Arm Triceps Extension

*Heavy Weight to Low Weight*

*8 Rep, 10 Rep, 12 rep*

BEGINNER

Low Row

Close Grip Pulldown

Hammer Curls

Barbell Bicep Curls

Triceps Extension

Triceps Pushdown

*Heavy Weight to low weight*

*12 rep , 15 rep, 18 rep*

By MaiXF

WorkOut Of The day: CORE

BEGINNER

3X15 :

Cable Crunches 

Reverse Crunches

Laying Leg Raise

3X30:

Torso Rotations

ADVANCE

3X15:

Barbell Twists

Jacknife Sit ups

Oblique Crunches

Crunch on Exercise ball

 

By: MAT XF

XF TSHIRT : BEASTMODE : 'CUZ HIGH INTENSITY TRAINING IS NOTHING MORE THAN JUST A WARM UP'

HEY XFians!! you have seen our previous TSHIRTS

XF TSHIRT NO 1 : Get big or die trying

XF TSHIRT NO 2 : REPRESENT

PRESENTING..............OUR LATEST DESIGN!!

THE BEASTMODE

GET IT WHILE STOCK LAST! Cuz u know what??? ITS a LIMITED EDITION

 FIRST COME FIRST SERVE!

Material - Quick Dry Fit
Sizes available - XXL - S

GOOD NEWS ! we have great prices Xclusively for our MEMBERS
Price :
RM27 - XF MEMBER
RM36 - NON MEMBER
Buy TWO With Discounted Price:
XF MEMBER - RM48
NON MEMBER - RM66

To make an order:

1. Contact directly to us : 03-55139619

2. fill up the order form provided 

THANK YOU

Name:
Email Address:
Mailing Address
Contact Number:
Product name(s) and Color(s)
Payment method	Maybank CIMB COD
Delivery Methods	Pos Laju Registered post Pick up in XF
Remarks

Happy Deepavali!

Happy Deepavali And Happy Holiday from all of us in XF!
Celebrate the day with Family and friends!
P.s: We are open today as usual from 7:00 am - 11:00 PM!
see ya at the gym!


XF CREW

Work out of The day!! - Lower Body Exercise

Lower Body Exercise

Advanced

Leg Press

Lunges + Weight Plat

Power squat

Hack Squat

Seated Calf Raise + Weight

Leg Raise

*4X12*

Beginner

Seated Leg Press

Leg Extension

Leg Curls

Squat

Calf Raise

Abs Crunch

*3X15*

By Mai XF

XF Work out of the Day - Superset workout for Upper Body

Advanced

  Bent ROw + Deat lift

Dumbbell Chest Press + Incline Bench press

Row Pulley Bicep Curl + High Pulley

Dumbbell Tricep Kickback + Rope Pushdown

Dumbbell Shoulder Press+ Barbell Shoulder press

pushdown + 90 degress Abs Crunch

*  12 X 4*

Beginner

Lat pulldown + Closegrip pull down

Chest press + Pec fly

Dumbbell  Hammer curls + Dumbbell bicep curls

Tricep dips + Dumbbells extension

Shoulder press 

Abs crunch + Laying Leg Raise

* 15 X 3*

Continuous Exercise

By Mai XF

Xclusive Sale!!

Hey Everyone! XF currently Having an Xclusive Sale

check out the items below!! for those interested please fill up the order form provided 
*extra charges for Delivery*

BOXING GLOVES 1#

Brand: BOX!
Original Price: RM220
NOW : RM99
Availability:BLUE - Available
RED - Available

BOXING GLOVES 2#
Brand: Thaismai
Original Price: RM280
Now: RM120
Availability:
1. Size 10 oz - Available
2. Size 12oz - Available

 

MOUTH GUARD 1#

*COME WITH CONTAINER*
 Original: RM35
NOW: RM30 
Availability: 4

MOUTH GUARD 2#
Original : RM35
NOW: RM25
Availability:
1. BLUE - 2 Available
2. PINK -  3 Available
3. Yellow - 4 Available
4. Green -  3 Available

Jumping Rope
Original: RM45
NOW: RM20
Availability: 4 available

ANKLE GUARD
Original: RM45
NOW: RM39
Available : 4 Available

MMA GLOVES
Original: RM300
NOW: RM180

Availability: 1 LEFT!



 

Name:
Email Address:
Mailing Address
Contact Number:
Product name(s) and Color(s)
Payment method	Maybank CIMB COD
Delivery Methods	Pos Laju Registered post Pick up in XF
Remarks

Get your own free form like this one.

Berat Badan Berlebihan???

Anda ada masalah berat badan??? Anda ingin kurangklannya secara sihat tapi tidak tahu bagaimana caranya??? Ikuti tips-tips yang akan membantu anda...

1- Anda perlu tahu apa yang anda inginkan

    Apa yang anda impikan? Anda perlu tahu apa yang anda inginkan dengan bentuk badan anda untuk anda mengetahui apa yang perlu anda lakukan. Berat ideal dengan ketinggian anda adalah yang terbaik. Rujuk carta dibawah untuk anda mengetahui berat ideal anda dengan ketinggian anda.

2- Pilih makanan yang berkhasiat
     Makanan harian adalah sumber penting untuk tubuh kita. Oleh itu anda perlu mengamalkan cara pemakanan yang sihat dan seimbang. Carta dibawah boleh boleh membantu anda untuk memilih makanan yang perlu anda ambil harian.

 
3- Minum air
     Air adalah sebahagian besar dalam tubuh kita. Oleh itu kita perlu banyakkan meminum air mineral dengan banyak. Ia dapat  membantu dalam pemprosessan pembuangan bahan toksik dalam badan kita.
Membantu sistem pencernaan kita membuang bahan-bahan sampingan dalam tubuh. Dan ia juga membantu mengekalkan struktur tubuh kita.

4- Aktiviti fizikal
     Tingkatkan aktiviti fizikal harian. Dengan adanya aktiviti fizikal harian, tubuh kita sentiasa melakukan aktiviti yang akan menyihatkan tubuh. Oleh itu, ia sekaligus dapat membakar kalori dan mengurangkan berat secara perlahan tanpa memberi kesan negatif pada tubuh kita.

5- 'Workout Program'
      Lakukan 'workout program' harian anda samada dirumah atau anda ke gymnasium. Anda juga perlu mendapatkan nasihat dari pakar sebelum anda melakukan 'workout' supaya ia tidak memudaratkan anda jika anda baru ingin menjinakkann diri dengan aktiviti bebanan ini. Kemudian pilih program yang bersesuaian dengan kemampuan anda di permulaan program. Apabila kita melakukan senaman atau 'workout' banyak kalori terbakar dan ia dapat mengurangkan pengumpulan lemak dalam tubuh.

6- Elakkan mengambil sebarang pil-pil kurus
     Bahan-bahan kimia yang terkandung dalam pil-pil kurus akan memberi kesan yang memudaratkan kesihatan anda pada masa akan datang. Masa tua anda mungkin, kerana jangka hayat sesuatu itu kita tidak mengetahuinya. Kebanyakkan pil-pil kurus ini hanya akan membuang semula apa yang telah anda makan, bukannya ia membakar lemak yang tersimpan dalam tubuh anda.


Jadi apa yang anda inginkan adalah apa yang ada dalam diri anda. Anda perlu memotivasikan diri anda untuk anda mencapai kejayaan anda.

Behind closed door....

for the past week, Fight Club and Studio is in progress of renovation for the new upgraded look!

say goodbye to old Look

and stay tuned to say hello to the New XF Fight Club + Studio!!

Xoxo
Farah XF

Diet Seimbang

Makan makanan seimbang untuk mengekalkan tenaga yang mencukupi untuk tubuh badan supaya aktiviti harian kita dapat dilakukan tanpa sebarang gangguan. Pemilihan makanan yang berkhasiat dan baik untuk tubuh amat penting untuk kita mengekalkan kesihatan tubuh sepanjang hayat.


Sajian yang perlu diambil untuk sehari adalah seperti:

Biji-bijian dan bijirin serta produk ubi-ubian
Buah-buahan dan sayur-sayuran
Ikan, ternakan, daging dan kekacang
Susu dan hasil tenusu

Workout Training of The Day

Super Set Exercise for Arm and Shoulder


Beginner:                                                  Advanced:
- Alternate Bicep Curls                         - High Pulley Curls
   + Bicep Curls                                      + Low Pulley Curls


- Triceps Dips                                     - Rope Pushdown
   + Triceps Extension                             + One Arm Triceps Extension


- Front Raise                                      - Dumbbell Shoulder Press
   + Lateral Raise                                   + Barbell Shoulder Press


** Super Set exercise workout basically back-to-back exercise. No rest     
    inbetween during Super Set.
** Make 12 to 15 rep x 3 to 4 set of exercise.