Hard but Short, Long but Soft – What’s Your Preference?

Written by Fitology Malaysia on . Posted in Fitology News, Trainer's Blog

As a trainer I get asked this a lot – how do you design a training program with fat loss in mind?

When it comes to fat loss, there are a lot of weight loss fads out there – lose weight by eating a certain food, eating a certain way (crash diet) or even doing a certain exercise only.

Truth to be told, the key to understanding weight loss lies simply in energy consumption and energy expenditure. In another words, how much energy you consume, and how much energy you use through physical activity (regardless whether it is a conscious effort to exercise or just walking at the shopping mall).

In order for the body to burn fat more effectively during exercise, we need to understand how it works. Understand this, and you’ll have an efficient workout rather than just running like a headless chicken.

During the exercise process, our bodies use carbohydrates or fat as an energy source. Exactly which energy source is chosen depends on exercise intensity. The easiest source of energy is stored carbohydrate in our muscles (glycogen). However, stored glycogen is limited and will quickly be depleted after prolonged or high intensity exercise. At this point, the body switches to fat as an energy source.

To get your body to tap into fat as its energy source during exercise, here are some suggestions:

Interval Training or “Go Hard, but Short”

Interval training an exercise program that engages in bursts of high intensity level exercises followed by a period of recovery – either complete rest or active recovery (low intensity level exercise).

Here are some examples of an interval-training workout:

  • 30 kettlebell swings followed by 30 bodyweight squats (active recovery) – do at least 5 rounds.
  • 30 bodyweight squats followed by a 30 second isometric plank (active recovery) – do at least 5 rounds.
  • A 100-metre sprint followed by a walk back to starting line (active recovery) – repeat this 8 times.

Usually these exercises are completed in less than an hour, which is ideal for time-challenged exercisers.

Steady State Training, or “Go Soft, but Long”

Steady state exercises are performed at a lower intensity over a longer period of time. Some examples are cycling and running for 60 minutes or more.

Personal Note

I am not fan of steady state training as the body adapts to repeated movements, and a plateau quickly results. Often, the only way to break from this plateau is to increase the duration of exercise, which is time consuming and boring. In addition, studies have also shown that interval training is far more effective than steady state training.

* Workouts suggested above are for illustrative purposes and may not be suitable for everyone. For assistance in designing effective, safe workouts, consult a certified personal trainer.

You Burn Calories, We Give Calories

Written by Fitology on . Posted in Fitology News

We are excited to announce the formation of our long term Corporate Social Responsibility program designed to be a win for all in involved.

Calories for Calories

Exercise is usually a selfish activity. We exercise to burn calories to lose weight, to get fitter and healthier. We do it for ourselves. We aim to change all that with the introduction of our Calories for Calories campaign. Our unique Fitology fitness process is a proven effective calorie burner. Our members experience higher than average calorific burn through our combination of active and passive burn sequences, and we have decided to put all these used (access) calories to good use.

To make exercise in Fitology more meaningful, through the Calorie for Calorie initiative, we will convert all those burnt energy into real food products that will be given to the under privilege communities of Malaysia. The more you burn, the more we give.


100 members exercising twice a month, each burning an average of 30o calories per session will equal 240,000 calories loss.

240,000 calories is equal to:
68 kilograms of RICE or
2857 EGGS, or
358 litres of MILK, or
200 kilograms of CHICKEN.

Starting is the Hardest

Written by Fitology on . Posted in Fitology News, Trainer's Blog

The single biggest hurdle for any one leading a sedentary life is the motivation or the will to start exercising. Even in small doses, your brain will likely give you a million reasons why you should do something else instead. Unfortunately that something else usually means staying on the couch surfing channels instead of hitting the real waves. There is no easy way to say this, but if you want to get fitter, and if you want to lead a happier healthier life, then you will have to kick some butt. YOUR’S.


Visual Guide to Fitology


  • Lee Choong Woh - 80yrs

    Feel alert and energetic after my first 360 session at Fitology. The exercise, FIR and massage has loosened up my leg, back and shoulder muscles. Even my eyesight is sharper!

  • Joanne Kay - 31

    Enjoyed my 2nd session today at Fitology! I feel damn good & burned maximum fat with the least amount of effort! Losing 15kg in 3mths is POSSIBLE!.

  • Joanne Kay - 31

    I love the 1 hour full body sports recovery massage!!! Its my treat today for burning 337kcal during my 30min personal trainer workout + 200kcal in the FIR. TOTAL= 537kcal burned today!