MURAD ZAIDI'S FIT TIPS OF THE DAY: Benefits of Protein Shake

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MURAD ZAIDI'S FIT TIPS OF THE DAY]

Hey Guys, how's everything going?

One of the most questions asked to me was "Will drink protein shake helps me burn more fat?" First thing that you need to understand is, Fat won't change to Muscle. It's biologically impossible. Also, drinking protein shake will not make you bulky or become bodybuilder like body overnight. Protein is used for the production of muscles.

My answer is ,protein shakes won't directly help you lose fat but in a long term they can indirectly help in burning fats as protein shakes help your muscles grow after workouts. Having more muscle in your body makes it more efficient to burn fat.

BENEFITS OF TAKING PROTEIN SHAKE:

1. Help prevent muscle injury - Without an adequate amount of protein our muscles wouldn't heal up as quickly and could therefore lead to overtraining your muscle which could lead to injury.

2. Fast delivery - Solid food will take longer to digest however protein shake only takes 30 minutes to be delivered to muscle.

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

MURAD ZAIDI'S FIT TIPS OF THE DAY: Stop the negativity

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MURAD ZAIDI'S FIT TIPS OF THE DAY]

Hey Guys, how's everything going?

Healthy doesn't only defined your physical or, food that you eat but also your mind. So many people put a limit to themselves by saying " No, I cannot do this, I'm not good with this, I'm fat i cannot workout, that person is so lucky, i wish i can be like him, she got a lot money of course she can workout and look good." Only wish but not doing anything about it.

Ask yourself this question, Who make your life difficult? The answer is YOU! Because our brain’s job is to keep us safe, it is constantly acting from a place of fear. Even when everything is going well, a little voice in our head will say, “Watch out! Something bad is going to happen.” Then panic sets in, and we experience that unnerving anxious feeling of possibly losing all the good we have going for us.

Stop the negativity talk and start being positive! Always remind self "I CAN DO THIS, I'm not good with this but I'm willing to learn, I'm fat but I want to lose weight!"

There are 7 health benefit from positive thinking:

1. Increased life span
2. Lower rates of depression
3. Lower levels of distress
4. Greater resistance to the common cold
5. Better psychological and physical well-being
6. Reduced risk of death from cardiovascular disease
7. Better coping skills during hardships and times of stress

Now, just remember that everything you do, everything you feel is all in your mind. Open your mind and sought up positivity to give our positive aura to others.

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

MURAD ZAIDI'S FIT TIPS OF THE DAY: How to Curb with your craving

[MURAD ZAIDI'S FIT TIPS OF THE DAY]

Hey Guys, how's everything going?

Craving for something sweet? Yum!But wait a minute! you're on diet! It is important to realize that a craving is NOT the same as hunger. It’s not your body calling for energy, it is the brain calling for something that releases a lot of dopamine in the reward system.

However, if you get a craving AND you’re hungry, that just makes it worse.A craving combined with hunger is a powerful drive that most people’s willpower will have a hard time overcoming.Finally, say goodbye to your diet!

How to curb your craving? opt for alternative and healthier food.

If you craving for:

1. Something Salty (Etc Potato chips) - Eat Air popped popcorn with sea salt instead

2. Something Sweet (Etc M&M's) - Eat dark chocolate instead.

3. Caffeinated drinks - Drink coconut water instead.

However if you can eat junk food every now and then without bingeing and without it ruining your progress, then it's okay. Remember,moderation is the key!

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

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

INGIN MENCARI KERJAYA YANG BERJAYA DALAM BIDANG FITNESS?

                     [INGIN MENCARI KERJAYA YANG BERJAYA DALAM BIDANG FITNESS?]

Sesiapa di luar sana yang berminat untuk mendapatkan kerjaya dalam bidang FITNESS & HEALTH,
INILAH MASANYA! Tunggu apa lagi?

Kami akan membantu anda membina kerjaya yang berjaya dalam bidang FITNESS & HEALTH,

Kami kini sedang membuka peluang kepada mereka yang mahu menjadi sebahagian daripada krew XCLUSIVE FITNESZ dan berjaya dalam bidang ini.

Anda akan dilatih di bawah bimbingan No. 1 High performance Fitness Coach MURAD ZAIDI (IFA certified Trainer) dan mengajar anda cara-cara untuk menjadi Jurulatih dinamik!






Kami sedang mencari sesiapa yang layak untuk jawatan-jawatan yang disenaraikan dibawah:

1. CLUB MANAGER
2. PERSONAL TRAINER
3. NUTRITIONIST
4. PHYSIOTHERAPY
5. MEMBERSHIP CONSULTANT
6. FRONT OF HOUSE ATTENDANT
7. MEMBERSHIP CONSULTANTS MANAGER


Kami sedang mencari calon-calon yang terdiri daripada perempuan dan lelaki yang berumur 21 tahun ke atas dan KOMITED, BERDEDIKASI, PENUH DENGAN TENAGA POSITIF,BOLEH BERDIKARI atau BEKERJA SECARA BERKUMPULAN, BERTANGGUNGJAWAB, MEMPUNYAI KEBOLEHAN DALAM KOMUNIKASI dan BERSEDIA UNTUK BELAJAR.



JIKA anda mempunyai ciri-ciri yang dinyatakan di atas, dan anda merupakan calon yang kami cari, Hantar profil anda atau resume untuk jobs@xclusivefitnesz.com, PM kami atau hubungi kami terus di 0355139619

5 CARA MUDAH UNTUK MAKAN SECARA SIHAT by Farah XF

[5 CARA MUDAH UNTUK MAKAN SECARA SIHAT]

Selalunya yang menjadi masalah atau membuat kita merasa leceh untuk berdiet adalah hanya satu "MACAMANA NAK MASAK?"
Belum lagi start nak masak tapi sudah mula stress fikir macamana nak masak? Mahalnya bahan-bahan nak masak. sebenarnya MUDAH sahaja.
Hanya perlu berfikir secara kreatif, dalam bahasa English depa kata " Think outside the box" HEHE

Jangan berdiet secara mengejut. contohnya "I tak nak makan nasi lah, I x nak makan malam lah" Tak payah nak poyo dengan saya, sebab nanti kalau tengok orang lain makan nasi , kemain mengigil, Kan?

Kita ubah sikit-sikit lama-lama akan menjadi habit. Tak gitu?

1. Rajinlah Memasak. - Cuba kurangkan sikit makan diluar, Kalau dah berkahwin boleh minta Isteri tersayang untuk siapkan bekalan ke tempat kerja. Bagi mereka yang masih single, Sediakan makanan untuk esok pada malam sebelumnya. Bukan sahaja kita boleh mengawal makanan yang kita masukkan ke dalam badan, ianya bersih dan sekaligus boleh mengurangkan perbelanjaan untuk makan kat kedai mamak gitu.

2. Gantikan Minyak Masak anda! - Yang ini best sikit, Ganti minyak kepada Olive oil, Sunflower oil ataupun Air! Air?? ya! cuba try masukkan 2 sudu besar sekali masa nak tumis tu

3. Ucapkan selamat tinggal kepada Garam! - Wargh! kalau anda seperti saya ,Suka sangat makan savoury dan masin-masin camtu, memang dugaan paling tinggi untuk tinggalkan garam. Dulu kalau makan pizza orang bubuh tabesco sauce mahupun cheese, saya bubuh garam Tapi sekarang saya langsung tidak memasukkan garam dalam makanan saya. Tapi saya suka menggunakan lemon,blackpepper dan herbs. (blackpepper yang bulat2 bukan yang sauce) Juga jangan hairan kenapa saya tidak suka menambah gula dalam tea saya

4. Kurangkan Karbohidrat - Rakyat Malaysia tidak asing lagi dengan makanan tengahhari seperti "NASI CAMPUR" Sedapkan? Ala-ala Buffet gitu. Saya pun suka. Tapi perlu diingatkan Nasi tidak perlu memenuhi pinggan anda, Cuba penuhkan dengan lauk dan sayur-sayuran. contohnya 20% karbohidrat , 50% Sayur-sayuran, 30% Protein. Trust me! You tak akan rasa lapar. Jangan beranggapan bahawa Kalau Nasi tak banyak nanti lapar. Kalau Tak bersenam dan bakar balik kalori nasi tu, nanti makin lama makin kembang spare tyre.

5. Jarangkan penggunaan Deep Fryer atau Frying pan - Ada banyak lagi cara untuk memasak seperti Grill, Tumis, Bakar, Rebus, ataupun Pressure cooker. Cuba elakkan masakan yang memerlukan minyak yang sangat banyak!

MUDAH KAN? Tak payah nak fikir sangat bahawa nak berdiet kena makan makanan mat salleh. TIDAK! Untuk bantuan selanjutnya, Rajin-rajin lah PM saya, Insyallah saya boleh membantu.

MOTTO saya "DIET ITU BUKAN BERLAPAR"

Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 0132547295

FAT or MUSCLE?

Did you know?
For every 1-pound of muscle you gain, your body will burn an extra 50 calories per day?

So for those who afraid of lifting weight or think that it is unnecessary, Try add weight or resistance training to your workout routine & burn extra calories all day long!

By looking at the photo below, you can see that five pounds of muscle is going to take up less space in the body and be a lot less “lumpy” under your skin and in between your organs than the same weight in fat.

So which one will you choose? 10 pounds of Fat? Or 10 pounds of Muscle?

Most people more concern on their weight. "I'm 80kg i wanna lose 10kg" But do you really know what you actually want to achieve? is it the decrease of weights or you want to be lean and Fit??
Some people concern of "WHY does my weight still the same but i can fit in my jeans better?"
Its because your muscle increase and you decreasing the fat.

There are a lot of Benefits of Having More Lean Muscle Mass 

Benefits of Having More Lean Muscle Mass   

Having more muscle mass in your body will:

1. Create a leaner physique
2. Reduce your risk of injury
3. Increase strength, stability, power and endurance
4. Improve balance and mobility
5. Improve the way you feel about yourself
6. Increase energy and vitality
7. Improve athletic performance
8. Create metabolic reserve in times of traumas such as (car accidents and burns)
9. Increase your metabolic efficiency
10. Improve insulin sensitivity and improve blood glucose control

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SQUAT MORE !!

[Why Squat important?]

Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise. They can be done in almost any location, with or without the use of weights or equipment.

6 REASONS WHY SQUAT IS IMPORTANT

1. Builds Muscle in Your Entire Body - Squats obviously help to build your leg muscles, but they also create an anabolic environment, which promotes body-wide muscle building.

2. Increases Flexibility - Doing squats increases joint flexibility. The ankles, knees, hips and lower back are all utilized in the squatting motion. Be sure to maintain proper form to avoid injury. If you feel any pain in these areas, stop doing the exercises until the pain is gone.

3. Lifts the Butt -Doing squats gives the glutes a powerful workout, helping to tighten and lift the butt. To increase this effect, give your glutes an extra squeeze when returning to a standing position. Especially important for the ladies to look good in your jeans!

4. Burn More Fat - One of the most time-efficient ways to burn more calories is actually to gain more muscle!

5. Enhanced core strength - Since squats are typically loaded from top to bottom, either in the form of a barbell or a dumbbell, your core has to work double-time to prevent injury and maintain an upright posture. In terms of building your six-pack, heavy compound exercises like squats should be a staple.

6. Stronger lower body - Although machine exercises like leg curl and leg extension may target the quads and hamstrings, squats use almost every lower body muscle in unison building real-world strength. Since you aren’t locked into a machine, you’re also building stability and exposing potential imbalances between your left and right side.

in XCLUSIVE FITNESZ our Trainer will help you to used your workout time efficiently. With our personal training program we will ensure you'll get the best workout that works for your body

DROP BY to our gym for more info or call us up at 0355139619 and get our FREE FITNESS CONSULTATION!

Like: MURAD ZAIDI
Like: XCLUSIVE FITNESZ
Website: www.xclusivefitnesz.com

BEST DOCTORS IN THE WORLD!

The QUESTION is not about WHO is the BEST DOCTOR!
But WHAT are the 6 BEST DOCTORS IN THE WORLD?

1. WATER - Water helps keep you hydrated, which is important because every single cell in your body needs it in order to absorb nutrients and expel waste products.

2. EXERCISE - There are various benefit of Exercising regardless of your age, sex or physical ability. It helps you maintain your ideal weight, combat health conditions and disease and boost your energy!

3. SUNSHINE - There's a saying "The sun does not shine for a few trees and flowers,but for the wide world’s joy." -Henry Ward Beecher. VITAMIN D found in Sunshine help boost immunity, Reduce cancer risk,stroke risk and Type 2 Diabetes and help improve mood!

4. FRESH AIR - Helps you with your digestion, Improves your blood pressure and heart rate, Strengthens your immune system and You will have more energy and sharper mind.

5. GOOD DIET - Proper nutrition doesn’t mean starving yourself, but instead means eating a diet balanced in lean proteins, carbs and fats. Good diet not only keep you in your good shape but also health , as it help with your heart health, bone and teeth strength and give you energy that you need for daily task!

6. REST - Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. It helps improve memory, live longer, curb inflammation, and helps your muscle grow and recover after workout!

FITNESS isn't a punishment, It's a blessing.
Nutrition isn't a restriction, it's a healing.
Health isn't a one-size-fits-all thing and may not look the same for everyone, BUT it is something worth fighting for.

in XCLUSIVE FITNESZ You'll get all the benefit . Fresh air and sunshine from our open air concept gym, Good diet from consultation with our In house nutritionist, Exercise with our fully equipped facilities & personal training program! and we provide water to purchase and you can properly rest at your lounge area.

DROP BY to our gym for more info or call us up at 0355139619 and get our FREE FITNESS CONSULTATION!

GOLDEN OPPORTUNITY- Do you have what it takes?

Currently scouting for young, athletic, and energetic (male and female) individuals who is driven, motivated, and determined to be successful in this fitness industry, to join me and my team helping others improving themselves to achieve greater heights. I want someone with high integrity, intelligence, and tremendous amount of positive energy who also truly understand the real meaning of being committed, dedicated, and loyalty.

I don't care where you came from, how many trophies you've won on stage, what's your GPA scores were, or where you got your Masters degree. I want to know if you care about other people, and if you're willing to sacrifice almost everything to be apart of something special.

Every single individual on my team BELIEVES in the VISION, not just to change the fitness industry, but to change the WORLD and help people become the best versions of themselves.

I want leadership, I want innovation, I want dedication, I want perseverance. I want to see you grind every single day. If you give me 100%, I'll give you 200% back. If you give me 95%, I give you nothing.

Im looking for personal trainers, graphic designers, managers, sales consultants, personal assistant etc. One of the main requirement is to possessed a STRONG PR skills.

If you feel and KNOW you got what it takes to be part of my successful team, email us your details to jobs@xclusivefitnesz.com to fix an interview session.

HUGE opportunity awaits you.

Thank you,
MURAD ZAIDI
CEO of Exclusive Fitness International.
03-55139619.

[10 WAYS TO REDUCE BODY FAT]

[10 WAYS TO REDUCE BODY FAT]

1. Reduce Sugar intake
2. Consume more healthy Fat
3. Say No to Simple Carbohydrates
4. Drink 2-3 Litres of water daily
5. Manage your stress - Join our Group Classes for the best stress relieve! (Yoga, Aerobic, Bootcamp, & zumba)
6. Increase Green Leafy Veggies in your daily meal
7. Eat more lean protein
8. Move your body !
9. Fresh Lemon in Warm water
10. the body you have while working for the body you want!

Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

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10 BENEFITS OF ZUMBA

Always heard about ZUMBA but never tried it before?

For those who loves to Dance and wanna get in shape, This would be the perfect class for you!
If you are looking for the right ZUMBA class in SHAH ALAM, or KLANG VALLEY, well look no further! 

XCLUSIVE FITNESZ has a NEW ZUMBA CLASS

CLASS SCHEDULE:
THURSDAY: 8:30 PM - 9:30 PM
SATURDAY: 10:00 AM - 11:00 AM

There are 10 AMAZING BENEFITS OF  ZUMBA, Read on to know more about it

1. HIGH CALORIES BURN - Research as shown that ZUMBA workout helps you burn 500-900 calories an hour! That is high & the best part is you don't even realized that 1 hour, as u having fun while working out

2. BODY TONING - You’ll be able to tone your entire body in no time. Because during a Zumba class, you move your body to the rhythm of the music, your muscles will be engaged to make some specific moves like squats and twists, thus allowing you to tone your entire body without even realizing it.

3. IMPROVED CARDIOVASCULAR HEALTH -  Research has found that one of the best ways to improve the condition of your cardiovascular system is by performing physical activity that stresses the heart, such as walking, swimming, or Zumba dancing.

4. STRESS RELIEVER - Zumba is a perfect workout to take if you want to get rid of all that stress you accumulate during your every day.Not only do the energetic moves cause release of mood altering endorphins, you can feel your worries melt away as you lose yourself in the music and the movements.

5. SUITABLE FOR ALL AGES - No  matter how old you are be it 12 years old or 70 years old you can do ZUMBA workout!

6. TONED ABS -  Many Zumba dance movement working on the abdominal muscles to the girdle of muscle that gives the pelvis is strength. Resulting to Firmer Abs and Lower the risk of lower back pain

7. IMPROVED COORDINATION -  It's very important to have a good coordination to avoid injury from falling down unnecessary especially when we getting older.

8. TOTAL BODY WORKOUT  - Zumba provides a total body toning routime along with a heart-pumping aerobic workout. Regular sessions of Zumba dance have the ability to reshape and refresh all parts of the body, like the hips, the arms, the heart, and the mind. 

9.UPBEAT AND FUN - Why most Ladies finds it tedious to workout? because some of them finds it boring to lift weights, or starting working out but eventually stop because of boredom. But with awesome songs and fun steps zumba might be the answer for you.

10. MAKING NEW FRIENDS - You'll be making new friends that have the same passion with you in fitness!

Now what are you waiting for? call us up at 0355139619 to get the FREE TRIAL

TOP 10 WORST PROCESSED FOOD!

*Drools* anyone will drool over this deliciously sinful food!
TOP 10 WORST PROCESSED FOOD:
1. CHICKEN NUGGETS - They are delicious however chicken nuggets are high in preservatives, fat and salt and has no benefit for your body. Craving for em? Eat grilled skinless chicken breast or chicken strips and make it nuggety-shaped liked!

2. HOT DOGS - Easy to serve for our children, to bring with them to school, for lunch, however they are rich in saturated fat.

3. BLENDED COFFEE - Starbuck lovers? Yeap! Most blended coffee have over 300 calories alone without adding sugar! However Black coffee have 5 calories only! Can't live without coffee? No problem change it to Black coffee!

4. WHITE RICE - Nasi nasi nasi! Bukan Malaysia namanya kalau tak dapat nasi , kan? But do you know White rice is considered as processed food? Its have very little nutrition and an enemy for those who are hypoglycemic (such as myself) & for those who have diabetes. Although its cheaper than Brown rice, Brown rice have more nutrition value in comparison.

5. POTATO CHIPS - Watching TV without Potato chip is just wrong! I think thats how Potato couch got named for. however potato chips are rich in preservatives, salt and calories and provide little or no nutritional value.

6. TWIGGIES - By Twiggies i meant the Cookies, Buns , Muffin selling in the market have high levels of sugar and salt, most of these products also contain trans fat.

7. CARBONATED DRINKS -. It's high in sugar don't consume even diet soda. It might have 0 calories, but artificial sweetener is even worse than regular sugar.

8. MARGARINE - Usually it's been used as alternative for butter however it's full of trans fats that is linked to many health related problems.

9. CEREALS - Every parents will buy cereal for their children such as coco crunch , Fruit loops (my personal favourite), and Honey stars. Most of these cereals are rich in added sugars and contain preservatives and lack dietary fiber. When purchasing your breakfast cereals go for those that contain less sugar and provides lots of fiber.

10. FRENCH FRIES - ho ho ho, a really enemy for us ladies!! My pure enemy! It has been a while since i eat French Fries ..oh..that delicious..taste of fatness that melt in the mouth... *drools* (>,<)/
Besides high calories, it offers very little nutritional value for your body. Try to avoid eating french fries as they are linked to obesity and raised blood sugar level.

So now...what can you eat? HOME COOKED MEAL!

Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

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!)

OUCH! Strained muscle during workout? How do i fix it?

Muscle is highly made of protein. Some assumed "oh i should drink a lot of protein to repair my muscle.

WRONG!

Protein may contribute to up to 50% by helping in recuperation of the muscle. Meanwhile Carbohydrates give energy to the muscle. 

Having strained muscle will prevent you from doing your workout, and that sucks.

 

7 WAYS TO TREAT A STRAINED MUSCLE

1. REST your strained muscle - First thing you need to do is know your limit, when you already injured yourself, give the strained muscle some rest. For example if you hurt your leg, then just do upper body workout and vice versa.

2.  ICE the strained muscle - The best way is 20 minutes pressed it with Ice and then 20 minutes off the ice, until you feel the pain slightly reduce

3.  EAT  a lot food that high in POTASSIUM -  Potassium is the best choice to repair muscle. Examples of food such as Banana,Dark Green leafy vegetables, White beans, and Baked potatoes.

4. APPLY Icy-hot pack on Strained muscle - This will help with blood flow return throughout your muscle.

5. STRETCH & EXERCISE - yes i told you to rest just now, but you need to do some stretching and light exercise just to help it healing process.

6. ELEVATE the strained muscle -  Most people strained their leg muscle compared to other body parts. If you strained your leg, elevate it while rest. rest it on top of Ottoman, or a pillow on a bed.

7. SEEK medical care -  Most clients ask should i go and see the doctor?
                   You SHOULD when
                  a. You hear or feel POP during the time you injured your muscle.
                  b. Severe pain, or abnormal swelling that won't go away & discoloration in the injured muscle.
                  c. You have fever after injury
                  d. You have open cuts from injury
                  e. You cannot walk
                  f.  If it doesn't improved within 48 hours

For More info on Health and Fitness, Kindly seek FREE consultation with our XF team in XCLUSIVE FITNESZ

Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

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3 Foods For a Flat Belly

Try included these 3 in your daily meal to reduce your belly fat.
Legumes are high in Protein that helps with muscle building and help burn fat .
I always recommend my clients to add almonds and other type of nuts (salt free) as their snack because it helps reduce cravings for junk food such as potato chip which high in saturated fat and salt. also because its high in protein it helps build muscle too.
yes. spinach is in the list.Nope I'm not talking about Water Spinach. I'm referring to Bayam. Believe or not, spinach is in the Top 7 vegetables that High in fiber also able to neutralize free radicals and able to fight diseases such as cancer, heart disease, and obesity



Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

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8 FOODS THAT WILL PREVENT YOU FROM TURNING INTO INCREDIBLE HULK

Feeling blue? Stressed? Anxious? No appetite to eat because of feeling down? So angry that you became green and ripped off your shirt and walla! INCREDIBLE HULK?!

DON'T STARVE AWAY YOUR PROBLEM! or rather DON"T STARVE AWAY YOUR EMOTIONS!
Last year i read this article in health magazine on FOOD that will improve your mood.

Here are 8 FOODS THAT WILL PREVENT YOU FROM TURNING INTO INCREDIBLE HULK

1. FEELING STRESSED?

EAT CHOCOLATE - People said Diamond is a girl best friend,FACE IT! Diamond too expensive to become our best friend! However, CHOCOLATE is the next best thing! Anyone will agree with me that chocolate is one of the best human creation, no? :D NOT only does it tastes great, it also helps to reduce stress hormones that can make you moody. Try go for dark chocolate, which is packed with more antioxidants than milk chocolate.

2. FEELING ANXIOUS?

EAT SALMON - Foods that are high in omega-3 fatty acids have been shown to help calm nerves and keep you in a happier state of mind in general. Not only it helps you with your anxiety, It makes your skin glow and hair Shiny! Thanks to the Omega-3.

3. FEELiNG ANGRY?

DRINK GREEN TEA - Having a big argument with your boyfriend or hubby? Instead of throwing plates and kitchen utensils, flipped over the sofa and table, throw your phone and cost you more money! Why not go to the kitchen and make yourself a nice hot green tea :D Besides keeping you calm, concentrated and focused too. it can also helps lowering your cholesterol and helping to prevent cancer.

4. FEELING SLUGGISH?

EAT SPINACH - Doing work and really just feel sluggish? Besides being amazing for your health, spinach will also give you a major midday energy boost. It has enough nutrients to help increase blood flow to your brain and help you recall information.So bring some with you to work or to school for lunch.

5. FEELING CRANKY?

EAT BERRIES - Eating a handful of blueberries will give you body a big dose of antioxidants, which will keep your neural pathways running smoothly, promoting positive energy. New research even shows that compounds in the berries help to re-write our genetic code so that the body becomes its own antioxidant factory, churning out feel-good enzymes in the brain

6. FEELING SAD?

EAT A BOWL OF CEREAL - Feeling sad and been bawling your eyes out? "no! i don't wanna eat , i just wanna cry" Stop being such a baby !start being a kid and eat a bowl of cereal (My own favourite is fruit loops!)  However, a bowl of healthy cereal and milk can do just the trick. Sometimes we get sad because our bodies aren’t getting the right vitamins.Vitamin D, which is in milk and healthy cereals, helps to promote happy thoughts in your brain.

7. FEELING WORRIED?

EAT A BOWL OF CHICKEN SOUP -  Did you know that Chicken soup not only helps boost your immune system but also helps making you less stressed too? A hearty bowl of chicken soup with veggies has the water-fiber-protein trifecta that fills you up before it fills you out.

8. FEELING UNSETTLED?

Eat a PB&J SANDWICH -  Peanut butter and jelly on a whole wheat bread is a comforting snack that actually helps to raise your levels of serotonin, the brain’s natural antidepressant.


SO when you feel mad and stressed try your best not to starve yourself and surpressed your inner incredible hulk by eating these suggested food! However PLEASE REMEMBER to eat in MODERATION.

FOR MORE DIET & HEALTH TIPS you may refer to our FB page or get FREE CONSULTATION WITH ME AND MY TEAM in XCLUSIVE FITNESZ

Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

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WHAT is CASEIN?

WHAT Is CASEIN?
Casein is a protein that is found in milk and used independently in many foods as a binding agent.

TYPE OF CASEIN?

There are 3 varieties of the casein protein. Since the quality is different from one type to the other, it is good to know on which one to focus in order to get the best results. The 3 forms are:

1.     Calcium caseinate
2.     Micellar casein
3.     Milk protein

The first one is the less qualitative of the 3 and is more frequently used in food industry. The other 2 have comparable properties, but milk protein isolate contains both micellar protein and whey, and are more economical option. If your goal is to build muscle, milk protein should represent the main ingredient of your supplements.

FUNCTION OF CASEIN?

This protein creates a gel in the stomach that lead to the release of amino acids in the blood stream over up to 7 hours. The peak, however, is reached in 3 to 4 hours.Compared to when taking whey protein, the blood amino acids peak is reached in 40 minutes and the effect wears out in around an hour.

Since casein is released in the blood stream at a slow rate, it does not affect protein synthesis very much. Despite that fact, it plays a tremendous role in blocking protein breakdown. Muscular mass increases when a certain balance is maintained between protein synthesis and protein breakdown. In conclusion, if you want to build muscles faster and more efficiently, you need to increase protein synthesis while decreasing protein breakdown. The first goal is achieved when taking protein shakes based on whey protein and the latter when taking casein.


HOW TO TAKE WHEY & CASEIN?

If you decide to replace meals with protein shakes, then you are recommended to combine whey protein and casein protein in equal proportions. However, if your meals are spread throughout the entire day, each 2 to 3 hours, you can rely on whey protein only.  Casein protein shakes, on the other hand, need to be taken right before going to bed.


Farah Nadhirah
XF Dietician & Nutritionist
Tel No: 012-6696195

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HOW TO STAY MOTIVATED part 1

[ HOW TO STAY MOTIVATED!- Part 1 ]

Through all of the stories of great successes, it’s the men and women who found their motivation and consistently used it as their main drive to reach success.

Motivation and excitement about your vision, your ambition, your goal, give you energy and an ability to do what others can, but won’t do. If you’re motivated, you work longer hours, but are also more productive and focused in those hours you work. But what if you’re not internally motivated day after day to hustle, work, and push through the daily tasks that make-up the path to your end goal?

Here are 6 ways that I've personally tried and found to be effective to help me stay reminded towards the main goal and get motivated throughout the journey.

1. Have your biggest dreams written on a massive white board.
-Your dreams and audacious goals should be written where you can consistently see them. I use a big white board right in front of my office table. On the white board are my big goals, my weekly goals, and motivational quotes. This helps me keep the eye on the prize, maintain focus, and ward of the distractions that make their way into my day.

2. Focus only on TODAY
-We can get lost in thinking about the future or regretting the past. What’s terrible about this is that while you’re worrying and wishing you were in a different position in life, someone else is working. Worry does no good. If you truly want to succeed you need to learn how to focus your mind only on the present. Do what you can do in the moment, work on the project at hand, accomplish your daily goals and tasks, and you’ll do the same with your bigger, lifelong goals and dreams.

3. Have only 3 things on your to do list that MUST BE accomplished by end of the day.
-Don’t try and fill your day with too much. Sure, you’d like to get a lot accomplished, but there should be ONLY 3 important tasks that NEED to be accomplished. Focus on these first. When they’re completed, and only when they’re completed, are you allowed to move on to other things. Too many people spread themselves thin. What ends up happening is they get overwhelmed, which crushes their motivation, and nothing gets done. If you’re focused, you’ll stay motivated, you’ll get more done, and you’ll be where you want to be a lot faster.

4. Set mini, measurable goals
-You’ll have your big goals and make sure they’re as clear as possible, but they need to be broken into smaller goals as well. Make these goals measurable and attainable in the near future. Everything should be measurable so you know where you are in relation to where you want to be.

5. Work in 90-120 minute intervals, interspersed with active breaks.
-Your work should be intense, purposeful, and focused. Studies have shown that we can do so for a 90-minute period, but tend to lose focus once that 90-minute period is finished. One of the best ways to regain focus is to do something active. The endorphins release by a quick jog or set of sprints will help you not only gain energy, but regain focus.

6. Workout everyday
-Part of staying motivated is warding off depressive thoughts. Being physically fit helps with that not only from an image and an energy aspect, but hormonally as well. For men, being physically fit will help raise your natural levels of testosterone, which leads to diminished likelihood of depression. So get in the gym at least 4 times a week, and get outside and get active.

Be clear of all distractions. Cut off all those negativities from your life. Set yourself free from anybody or anything that is chaining you down not permitting you to shine. Think positive, stay positive and be positive.

And most importantly, go at it all out, wholeheartedly. Do it 100% otherwise don't do it at all.

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

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.