Fitness Tips2023-06-10T12:44:00+00:00
1704, 2024

Why Your Exercise Routine Should Look Different From Others

By |April 17th, 2024|Categories: Uncategorized|

Ever felt lost? - in the forest of the fitness world, especially when you are just trying to shed that stubborn extra weight? It's just exercise, how hard can it be? You start a Google search for the "best exercises to burn fat". Almost everything you read gives you a different answer. Disappointed, you then switch to YouTube for some videos from expert individuals or coaches saying these are the [...]

3110, 2023

KD Give Back X Selfless Together

By |October 31st, 2023|Categories: Uncategorized|

Funds Collected So Far Donate Now Date: 16 December 2023 Time: 9.00am - 12.30pm Location: KBS Pulau Pinang, Jln Sultan Azlan Shah, 11700, Gelugor, Penang. Welcome to our KD Give Back event! Our Objective: The goal for this year's KD Give Back is simple: to provide the children of Selfless Together with the basics of exercise, promote health, and, [...]

408, 2023

Gym Time Saving Hacks: Minimize Time, Maximize Gains

By |August 4th, 2023|Categories: Exercise|

We understand that time is a precious commodity in our client's busy lives. And yours too. Even more so as a personal training company in a busy city like Penang or even in Malaysia. It applies to anyone no matter if you're a busy mother of 2 or a young dad climbing up the corporate ladder, or even both. "I just don't have the time" is probably the most common [...]

1407, 2023

How Much Should You Pay for Personal Training? (Malaysian Edition)

By |July 14th, 2023|Categories: Personal Trainer|

At KD Trainer, we firmly believe in the value of investing in a personal trainer. As a personal training company in Penang, we understand the numerous benefits of working with a dedicated fitness professional. While it may seem biased for us to advocate for the importance of personal trainers, our belief is grounded in the tangible results and transformations we witness every day. Take [...]

1101, 2023

8 Reasons Why Women MUST Do Strength Training

By |January 11th, 2023|Categories: Exercise, Fat Loss|

Even as personal trainers, I'm sure there is one thing we can all agree on: strength training is a fantastic approach to improving your health and staying in shape, regardless of your age or your fitness goals. And when it comes to being healthy into old age, strength training is particularly important. However, if you're like most women (and many men), you might be wondering why this kind of training [...]

2910, 2022

Personal Training: A Long Term Investment for Longevity

By |October 29th, 2022|Categories: Personal Trainer|

People seek personal trainers frequently to improve their outer appearance, such as a flat tummy, a muscular physique (for men), or to manage their weight. In our world, this is known as extrinsic motivation. You probably won't think too much about the benefits of exercise other than the looks and confidence it will give you, which is great! But actual personal training goes beyond that because a true personal trainer [...]

2610, 2022

Free Calorie Calculator

By |October 26th, 2022|Categories: Nutrition|

How Much Calories Do You Really Need? Find out your daily caloric needs with this free calorie calculator. This is an important number to begin your weight loss or muscle-building journey. After getting your needed calorie intake number, choose your goal below and submit your results to us. We will take care of the rest! I Want To Build Muscles I Want To Lose Weight [...]

2203, 2022

5 Reasons Why You Are Not Losing Weight (And What To Do)

By |March 22nd, 2022|Categories: Fat Loss|Tags: , , |

If you’ve clicked in here, you must have tried losing weight and for that, we congratulate you. We know you are struggling. You’ve just started a diet… You’ve probably even started doing some jogging and exercises. You’ve been reluctantly limiting yourself from certain foods in hopes to see some progress. We’re guessing it’s this one. But after two weeks, you don’t see any [...]

1002, 2022

Why you SHOULD hire a personal trainer

By |February 10th, 2022|Categories: Personal Trainer|

Hiring a personal trainer comes with a lot of benefits, and the truth is, as biased as it may sound, you should definitely consider hiring one! Let us break it down to you why and how to choose the best one if you are ready to work with one.   It doesn’t matter if you are an absolute beginner or preparing for your next health check-up or even a running [...]

3012, 2021

Should You Have New Years Fitness Resolutions?

By |December 30th, 2021|Categories: Exercise, Nutrition|

Hey, let us first tell you that it is OK to have new years resolutions no matter what people say. It is a great way to kickstart what may be the year that you get to see the best version of yourself! So, in our opinion, YES you definitely should have a new years resolution but more importantly, you have to stick to it. We will be using cat [...]

2111, 2021

We Are Coining the Term “Movement Insurance”

By |November 21st, 2021|Categories: Exercise|

Yes, we want to make it official and pen it down, black and white. We are coining the term “Movement Insurance”. Wait... What does it mean? In the past 2 years, other than Covid-19 taking over the news, there’s another virus gaining massive attention in the media and we’re sure you have seen them in your Facebook or YouTube ads. All your friends have already started, don't get [...]

2410, 2021

How To Get Fit While Working From Home

By |October 24th, 2021|Categories: Home Workout|Tags: , |

(Without any equipment or supplements) The world has made a huge shift since the emergence of the novel virus Covid-19. One of the shifts that are most obvious to us is the new norm of working from home or remote working. Before this, these 3 letters WFH were commonly used only in large corporations or remote companies but today, almost everyone has seen or even experienced working from home. But [...]

909, 2021

Gyms Are Reopening Again, Is It Really Safe?

By |September 9th, 2021|Categories: Personal Trainer|

For months, gyms were not allowed to operate and this has left fitness facilities all over the nation abandoned by humans and inhabited by dust bunnies. Gyms were not relevant in our lives anymore and this caused a huge health problem among us; an international research survey involving 1047 respondents(1) reported that COVID-19 home confinement has resulted in a decrease in all levels of physical activities and about 28% increase [...]

508, 2021

6 Weeks Weight Loss Challenge (CLOSED)

By |August 5th, 2021|Categories: Uncategorized|

6 Weeks Challenge by Fit From Home Want to Lose 5KGs Body Fat From Home? And fit into your pre-MCO clothes again in 6 weeks. No supplements, no crazy unrealistic dieting and no over-exercising needed. Apply For The 6-Weeks Challenge See if you qualify for the challenge! [wpforms id="3753" title="false"] The 6 Week Virtual Weight Loss Challenge on 14th [...]

3107, 2021

KD Give Back

By |July 31st, 2021|Categories: Uncategorized|

Funds Collected So Far Donate Now Why Are We Doing This? Even though this pandemic has hit us harder than we could have ever imagined , we believe fitness and health will help us go through this hard time more than ever. KD Trainer has partnered with Mercy Malaysia for a fundraising event where 50% of the funds collected will be channeled to Mercy Malaysia (COVID-19 [...]

2007, 2021

6 Weeks Weight Loss Challenge

By |July 20th, 2021|Categories: Uncategorized|

Want to Lose 5KGs From Home? And fit into your pre-MCO clothes again in 6 weeks. No supplements, no crazy unrealistic dieting and no over-exercising needed. Start Date: 19th March 2022 Apply for the challenge. We will ask you a few questions to see if you qualify. Apply Now Lose 5KG in 6 Weeks Starting on 19th March [...]

1906, 2021

6 Week Weight Loss Challenge Application

By |June 19th, 2021|Categories: Uncategorized|

Current intake is finished. Apply for the waiting list of Season 5 now! Wanna Lose 5-10KGs This Pandemic? Take the questionnaire today to see if you qualify for the program. Hear What Our Clients Have To Say "I learned a lot on exercise and diet. All the trainers will continuously motivate you to achieve your goals." Dr. [...]

504, 2021

Actually Useful Health Advice For Aging Gracefully

By |April 5th, 2021|Categories: Exercise, Nutrition|

Our Best Health Tips If You Are GOLDEN! (Above 65 Years Old) Health is a huge part of everybody's life, but as we age, we tend to pay more attention to it. After all, we human beings are masters of procrastination. There's a rumour that old people should not be exercising, in fact, it is common courtesy to help the elderly with their daily chores, for example: "Hey aunty, that's [...]

103, 2021

How Busy Executives Find Time For Exercise

By |March 1st, 2021|Categories: Exercise|

Most successful people will highly likely attribute their success to a regular exercise routine.   Tony Robbins - Trains every day with his personal trainer on building a capacity for sustained energy. Barack Obama - Runs three miles a day as a young man and to this day makes time for 45 minute workouts before assuming his duties. Gary Vaynerchuck - Hires 2 personal trainers that follow him around the world [...]

2701, 2021

5 Ways You Can Get Fit During MCO

By |January 27th, 2021|Categories: Exercise|

How To Get Fit During The MCO   For the year 2020, we were blasted with many new acronyms - COVID, MCO, WFH and the list goes on. And if you're well aware of what's happening around the pandemic, you'll know it is more important than ever that we start taking care of our health and bodies. The data has shown that people with Non-Communicable Diseases (NCD) are the biggest [...]

1510, 2020

The Collection Of 10s – Bookmark This!

By |October 15th, 2020|Categories: Uncategorized|

The Great Quartet Of 10s! What's better than one article? Four of them of course! We compiled 4 common questions that our clients have asked us before and decided to do a Top 10 list to answer them. Here are the burning questions answered: How do I help my family take more greens? What's the best and quickest way to improve my health? I heard antioxidants are good for the [...]

2309, 2020

7 Worst Fitness Advice You’ve Heard

By |September 23rd, 2020|Categories: Personal Trainer|

7 Worst Fitness Advice You’ve Heard (That’s total B*LLSH*T!) “Follow this trick to lose 10kg in 2 weeks” ‘I read it on the internet so it must be true…’ Is it though?   We fitness professionals get our daily dose of laughter from reading the headlines of social media/WhatsApp health and fitness posts. It used to be from the cover of fitness magazines in the old days, how times have [...]

409, 2020

Can You Reduce Stress By Foods?

By |September 4th, 2020|Categories: Nutrition|

Eat Your Stress Goodbye - Stress Reducing Diet When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, tapaus , fast fatty foods, sweet foods, and "unhealthy drinks". Let’s face it – we’ve all found some comfort in a tasty meal and your favourite drink (usually sweet and savoury or alcoholic) when we’ve been stressed out or [...]

1308, 2020

Top 5 Tips To Get Toned Legs!

By |August 13th, 2020|Categories: Fat Loss|

Exercises and strategies to tone your legs, thighs & hips!   Check out our best fat loss tips, used by KD Trainer’s most successful clients. And learn how to slim down your thighs, hips, and legs.   Let’s clear one thing up first: The idea of spot-reduction, or specifically losing fat from a certain body part, is a MYTH.  It is simply a fact that exercising a certain body part [...]

2707, 2020

The 5 Proven Ways To Lose Fat Faster

By |July 27th, 2020|Categories: Fat Loss|

How to Lose Belly Fat Fast!   Losing weight is easy... Eat as little as possible and do lots and lots of cardio for a month or two, you will lose weight fast… But weight loss does not equal fat loss and your results will be disappointing, even if you do manage to suffer through that. The biggest change you may notice is but a drop in the number on [...]

1307, 2020

How To Meal Prep For Weight Loss

By |July 13th, 2020|Categories: Nutrition|

Check out our easy meal-prepping tips, used by KD Trainer’s most successful clients. And learn how to have healthy meals ready whenever you need it.   Most people already know that to lose fat, eating sensible, balanced meals on a consistent basis is key.  The question we get asked in return, “But how do I do that, consistently, without spending so much time cooking every day?” “By the time I [...]

107, 2020

Calorie Density Is Your Worst Enemy. 9 Ways To Defeat It!

By |July 1st, 2020|Categories: Nutrition|

Diet.  This word alone is the source of countless nightmares.  We know how that feels, and that shouldn't have happened.  For too long, self-proclaimed fitness "gurus" and fitness enthusiasts would feverishly promote the diet that worked for them.  Instead of teaching proper nutrition and exercise, they resort to fear mongering and food restrictions.  The thing is, the only diet that works for you is the one you enjoy.  And the [...]

1606, 2020

Flexible Dieting Like A Pro With These 5 Tips

By |June 16th, 2020|Categories: Nutrition|

Flexible Dieting Like A Pro With These 5 Tips!!   What if you can eat whatever you want, whenever you want? Sounds like a recipe for disaster, isn’t it? If so, why bother dieting you ask? If the word “diet” sends shivers down your spine; it’s normal and we understand. Most “diets” feel like a punishment. Most diet/ fitness “gurus” promote fear-mongering and severe food restrictions, instead of actually teaching [...]

1605, 2020

Our Misunderstood Motto – Movement Over Medicine

By |May 16th, 2020|Categories: Personal Trainer|Tags: , |

An Open Letter To The Fitness Industry by our founder, Aren Kd. Today I was fortunate enough to have stumbled upon something that helps me count my blessings. I saw this picture of our client, which defines why I do what I do, why we at KD Trainer do what we do. Our motto "Movement Over Medicine" is often misunderstood, sometimes even ridiculed. It is not to say that medicine [...]

1904, 2020

Covid-19 Special Initiatives

By |April 19th, 2020|Categories: Personal Trainer|

Everyone got hit by the pandemic of Covid-19. As a personal training company in Penang, we are no different. But instead of looking at it as a catastrophe, we choose to look at it as an opportunity. A chance for us to help even more people to start exercising right from the comfort of their home. And as such, we have created special at-home programs, to give out(or heavily [...]

1707, 2019

7 Things To Look For When Hiring Your First Personal Trainer

By |July 17th, 2019|Categories: Personal Trainer|

You have been trying your best to lose that weight but it has never ever worked. You've tried plenty of diet methods on Google(admit it... intermittent fasting, ketogenic, paleo), bought some fancy equipment that promised you to lose 10kg in a month (they must be collecting dust in one of your cupboards). Then you recalled one of your friends who had this great success and still living a healthy lifestyle [...]

1103, 2019

6 Reasons Why You Gained Weight (Which Isn’t Fat)

By |March 11th, 2019|Categories: Fat Loss|

Share this! Share this! Share this! Share this! Been working really hard to lose weight but the numbers on the scale remain the same? Don't worry, the number you see are actually a combination of a lot of different things. The weight that you see on your scale is just everything totaled up, they don't know what the composition is. Here might be [...]

1312, 2018

This Is How 400 Calories Look Like In Your Tummy

By |December 13th, 2018|Categories: Nutrition|

One of the most important things to accomplish when wanting to lose weight is to be in a caloric deficit. But have you ever wondered why when you seem to eat so little, it still seems almost impossible to achieve even a tiny bit of weight loss? One of the possibility of this happening is because of something called CALORIC DENSITY which means that different food will have different density. [...]

3005, 2018

5 Reasons Why Your Legs Are Not Straight When Doing Squats

By |May 30th, 2018|Categories: Exercise|

1. Your Stance Is Wrong Squats come in all shapes and sizes. No two people will squat the same, so it takes time to find your ideal squat stance. The proper stance will allow your knees to stay in line with the toes. 2. You Don't Use Your Feet Most people don’t use their feet properly while squatting. By actively using your feet, you can prevent your knees from caving [...]

1503, 2016

What Are Calories?

By |March 15th, 2016|Categories: Fat Loss|

Calories Our bodies need energy to keep us alive and our organs functioning normally. When we eat and drink, we put energy into our bodies. Caloric Maintenance To maintain a stable weight, the energy we put into our bodies must be the same as the energy we use by normal bodily functions and physical activity. An important part of a healthy diet is balancing the energy you [...]

1503, 2016

How To Burn 1KG of Fat

By |March 15th, 2016|Categories: Fat Loss|

Burning a kilogram of body fat takes up 7700kcal or 3500kcal per pound. Here we share an example of why food intake plays a big role in fat burning. So if you’re trying to burn off your ice-cream you had after lunch or your overestimated weekend ‘cheat meal’, think again. It’s not as simple as that. It is much easier to cut off 500kcal of food intake per day [...]

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