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Built By Riz

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Built By Riz

Personal Trainer and Online Fitness and Nutrition Coaching Services.

02/11/2026

More steps don't have to mean finding time for one long walk.

She'd already told me her workdays as a project manager could run into the evening.

In this call, I used 4,000 daily steps as an example. Jumping straight to 12,000 or 15,000 would be a big change, so we talked about adding a manageable amount first.

Twenty minutes of walking could be ten minutes here and ten minutes there. Breaking it up gave us a way to fit the extra walking into the day.

I then checked whether that felt manageable on a daily basis. She said it did, so we had a starting point she felt she could repeat.

That's what I want to establish before pushing the target higher: how the extra walking will fit into someone's day.

31/10/2026

Your first week should tell us which exercises suit you, where to start, and what needs adjusting.

That's why we usually start easy. I want to see how you handle the movements and the workload before deciding what to increase. That gives us something specific to base the next change on.

In this clip, I'm explaining the process to my coaches. We choose a starting programme based on your training experience, then adjust the movements around any issues that affect what you can do. An exercise might need to be made easier, kept as it is, or made more challenging.

Being new to our coaching doesn't automatically mean you're new to training. Your starting plan should reflect that.

If you're starting or returning to the gym, here's how to make that first week useful:

1. Start from what you've done recently.

Tell your coach how consistently you've been training, which exercises you know, and anything you've been struggling with. Your old best lifts don't tell the whole story of where you are today.

2. Choose a version you can control.

That might mean a lighter weight or a simpler variation. If you're already comfortable with a movement, there may be no reason to make it easier. The choice should have a reason.

3. Keep a simple record.

Write down the exercise, weight and reps, along with anything that felt difficult or unfamiliar. Bring that feedback to your coach so we have something specific to work with.

4. Use that information to decide what comes next.

If you can complete the planned reps with control, the next step might be a few more reps or a little more weight. If you're still learning the movement, keeping it the same may give you the practice you need. If you're struggling to complete it, we need to understand why before deciding whether to adjust the weight or the exercise itself.

Starting easy is the starting point. The coaching judgment is in choosing what fits you, then knowing when to make it harder, keep it steady, or change it.

You should understand what we're building towards and why we're making each change.

30/10/2026

A flat scale doesn't automatically mean you need to eat less.

Before I change your plan, I want to see what's happening across the week: your weight, steps, progress photos and measurements around your waist and thighs.

If the scale hasn't moved but your measurements are coming down and your photos show progress, that's a reason to give the plan more time. Changing it just because the scale is stuck could mean making the diet harder when you're already progressing.

But you should understand WHY we're keeping things the same. "Give it time" is frustrating when nobody has explained what they're seeing.

That's what a useful check-in should give you: a clear reason to change the plan, or confidence in why we're holding it.

30/10/2026

You're making time to train, paying for coaching, and getting stronger.

But you're still wondering, "Am I actually getting closer to what I came here for?"

That gets frustrating. Especially when your answer is to push harder, squeeze in another session, or be even stricter with yourself.

Before you add more, have this conversation at your next check-in:

"My goal is still to lose body fat. I'm getting stronger, but I don't understand how we're addressing the rest."

Bring an honest picture of what's happening between sessions, including what you're finding hard to follow. Then ask:

• "What progress are we looking for, and when will we review it?"
• "If that progress isn't happening, what will we check first?"
• "Which parts can you help me with, and where might I need someone else?"

If the answer is to keep going, ask why. There may be a good reason to give the plan more time. You should understand that reason.

And if your coach specialises in strength, that's fine. You can keep the support that's helping and find help with what's missing.

Your effort matters. So does knowing whether the plan you're putting that effort into actually covers your goal.

29/10/2026

If I could sit down with the 2014 version of me, I already know what he'd say.

"It's okay. I'll go online and figure it out myself."

I enjoyed that part. Trying different things, seeing what happened, learning as I went. When you're into fitness, there's a lot you want to explore, and I did learn from experimenting with my own training and working with people.

So I wouldn't tell him that all of that was a waste. Those experiences are part of how I learned to coach.

But looking back, I'd have put more of my time and money towards learning from people who could help me understand what I was doing. I was happy spending money on random bu****it. I wish I'd put more of that towards getting better at something I wanted to make a living from.

There was also so much to learn beyond training. Even marketing, which I used to look down on in college, became something I had to understand once I was running a business. Younger me wouldn't have expected how much time I'd spend thinking about it.

I've spent a lot over the past ten years learning, and I can't say every investment paid off. I still came away learning something, but I wouldn't pretend every decision was a good one.

What I'd want him to understand is that he could keep exploring and trying things while also having someone to learn from. Someone who'd done it before and could tell him when he was going in the wrong direction.

I know he'd still want to try it his own way. I just wish he'd been more willing to get that help sooner.

27/10/2026

Dinner with your family can still fit, even when you don't decide what's being cooked.

If you get home and eat whatever your mum or in-laws have made, that needs to be part of the plan from the start.

You might have very little say over dinner, but more say over breakfast and what you order for lunch. That's where I'd look first, because those are choices you can actually make consistently.

I order food a lot myself. I keep breakfast and lunch simple and protein-focused, which leaves me more flexibility for dinner, whether I'm ordering something I enjoy or meeting friends.

My calorie needs are high, so the amounts in this reel are specific to me. The useful part is how I organise the day around the meal I have less control over.

Here's how you can start:

1. Identify the meal you have the least say over. It might be dinner at home or a regular work lunch.

2. Look at the meals you do choose. What could you prepare or order regularly without making your day harder?

3. Pick one or two practical options for those meals. For me, that's a shake and coffee in the morning, then a lighter lunch with protein.

4. Plan those choices before the day gets busy, with room left for the meal you already know is coming.

You don't have to solve your whole diet at once. Start with one meal you can reliably plan, while keeping the family dinner in the picture.

26/10/2026

I want my clients to have the strength and energy to look after themselves as they get older.

When I got back into fitness, I was unhappy with how I looked and where I was in life. I didn’t have much direction. I’d been fitter before, then gained the weight back, and I wanted some of that confidence back too. I knew what it was like to feel better about how I looked, and I wanted to get back there. I just needed a win.

As I started making progress, that confidence carried over into other parts of my life. It changed how I walked into a room and how I carried myself. I felt more certain of myself, and it became easier to get things done. That small win helped get other things moving too.

So I get why someone starts with wanting to change how they look. That mattered to me, and getting that confidence back made a difference in my life beyond the gym.

With the people I coach now, I’m also thinking about what they’ll still be able to do years from now.

My mum lost a lot of muscle towards the end of her life. I still wish I’d put more effort into getting her to start strength training earlier. Seeing that is part of why I care about this so much.

I’m thinking about carrying your own shopping, getting yourself off the floor and doing the things you want without gassing out. I want my clients to feel better about themselves now, and still have the strength to look after themselves when they’re 70.

25/10/2026

Seven days into running REP Hybrid, and there’s already plenty to learn.

I’ve been in this industry for more than a decade, but running a gym and having a team is a new experience. Seeing people turn up, try the classes and support us has been amazing. Your feedback has also given us things to work on as we head into week two.

Exciting things are coming. For now, there are **7 days left** to grab our opening packages:

• 5 credits + 1 free
• 10 credits + 2 free

Our founding members package is still available too.

Grab your package through the link in bio, then come try a class and meet the coaches. See you at REP Hybrid.

24/10/2026

If the weight keeps coming back, look at what happens after you lose it.

Do you stay on the same low calories because you're scared to eat more? Or does the diet end and you go straight back to how you ate before?

The amount you ate to lose weight isn't necessarily the amount you need to stay on to keep it off.

In the reel, I break down how we bring food back up in small steps and watch the weight trend. If it's still dropping, there may be room for more. If it holds steady, we give it time to see if you've found the amount you can eat to hold your weight.

That's the point of the exit phase. You know what to do once the diet ends, instead of guessing and hoping the weight stays off.

If you want it planned out for you, comment READY and I'll reach out to see if I can help.

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Kuala Lumpur
59000

Opening Hours

Monday	06:00 - 20:00
Tuesday	06:00 - 20:00
Thursday	06:00 - 20:00

Website

http://builtbyriz.com/

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