Guides

Practical advice, no fluff.Panduan praktikal.

Short, honest guides on training, food and recovery for life in Malaysia.

The exact formula FitAI Coach uses, how to adjust it for fat loss or muscle gain, and when to change it.

When to train, what to eat at sahur and iftar, and how to keep progress without overdoing it.

Cheap, easy protein you can find at any pasar, kedai runcit or hawker stall.

Exactly what to do on Monday, Wednesday and Friday for your first four weeks, at home or in the gym.

Malaysian heat makes training harder. How to adjust, stay hydrated and spot heat illness early.

A full-body circuit for a small room, a condo or a hotel. No jumping option included for quiet floors.

Muscles grow between workouts, not during them. How to recover well so training keeps paying off.

You don't have to give up your favourite stalls. Smart swaps that cut hundreds of calories.

Your plan is ready when you are.

Answer three questions. Get a plan built for your equipment, your level and your food. Free to start.

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