8 Reasons Why Women MUST Do Strength Training
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 [...]
Personal Training: A Long Term Investment for Longevity
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 [...]
Free Calorie Calculator
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 [...]
5 Reasons Why You Are Not Losing Weight (And What To Do)
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 [...]
Why you SHOULD hire a 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 [...]
Should You Have New Years Fitness Resolutions?
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 [...]
We Are Coining the Term “Movement Insurance”
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 [...]
How To Get Fit While Working From Home
(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 [...]
Gyms Are Reopening Again, Is It Really Safe?
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 [...]
6 Weeks Weight Loss Challenge (CLOSED)
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 [...]
KD Give Back
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 [...]
6 Weeks Weight Loss Challenge
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 [...]
6 Week Weight Loss Challenge Application
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. [...]
Actually Useful Health Advice For Aging Gracefully
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 [...]
How Busy Executives Find Time For 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 [...]
5 Ways You Can Get Fit During MCO
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 [...]
The Collection Of 10s – Bookmark This!
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 [...]
7 Worst Fitness Advice You’ve Heard
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 [...]
Can You Reduce Stress By Foods?
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 [...]
Top 5 Tips To Get Toned Legs!
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 [...]
The 5 Proven Ways To Lose Fat Faster
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 [...]
How To Meal Prep For Weight Loss
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 [...]
Calorie Density Is Your Worst Enemy. 9 Ways To Defeat It!
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 [...]
Flexible Dieting Like A Pro With These 5 Tips
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 [...]
Our Misunderstood Motto – Movement Over Medicine
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 [...]
Covid-19 Special Initiatives
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 [...]
7 Things To Look For When Hiring Your First 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 [...]
6 Reasons Why You Gained Weight (Which Isn’t Fat)
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 [...]
This Is How 400 Calories Look Like In Your Tummy
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. [...]
5 Reasons Why Your Legs Are Not Straight When Doing Squats
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 [...]
What Are Calories?
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 [...]
How To Burn 1KG of Fat
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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