Berlatih dengan
plan, bukan
teka-teki. Train with a
plan, not a
guess.

Workout yang ringkas, plan yang jelas dan bimbingan yang praktikal untuk bantu anda jadi lebih kuat, lebih fit dan lebih yakin. Mula dengan workout percuma atau e-book Fitness 101. Simple workouts, a clear plan and practical guidance to help you get stronger, leaner and more confident. Start with the free workout or the Fitness 101 e-book.

Percuma. Tiada pendaftaran, terus muat turun.Free. No signup, instant download.

FIQNESS
by MFI Lifestyle

Mula ringkas. Maju dengan plan.Start simple. Progress with a plan.

Apa yang anda dapatWhat you get

Mula percuma. Bina dari situ.Start free. Build from there.

Pilih workout percuma atau muat turun Fitness 101, kemudian terokai panduan exercise dan coaching peribadi bila anda dah bersedia. Pick the free workout or download Fitness 101, then explore the exercise guides and personal coaching when you're ready.

WORKOUT PERCUMA 3 HARIFREE 3-DAY WORKOUT

Plan pemula 3 hari dengan sets, reps dan masa rehat. Mudah disimpan dan terus diikuti.A 3-day beginner plan with sets, reps and rest times. Easy to save and follow straight away.

MUAT TURUN WORKOUTGET FREE WORKOUT

E-BOOK FITNESS 101FITNESS 101 E-BOOK

Panduan percuma untuk faham asas latihan dan pemakanan. Simpan, baca ikut masa anda, dan mula dengan plan yang lebih jelas.A free guide to the basics of training and nutrition. Save it, read at your own pace and start with a clearer plan.

DAPATKAN E-BOOKGET FREE E-BOOK

ASAS PEMAKANANNUTRITION BASICS

Panduan asas tentang protein, saiz hidangan dan recovery, tanpa menjadikan diet terlalu rumit.Basic guidance on protein, portions and recovery, without making your diet complicated.

KIRA KALORICALCULATE CALORIES

PANDUAN EXERCISEEXERCISE GUIDES

Video teknik ringkas untuk exercise asas, supaya anda tahu apa yang perlu difokuskan dan apa yang perlu dielakkan.Short technique videos for the basic lifts, so you know what to focus on and what to avoid.

LIHAT EXERCISESEE EXERCISES

Cara ia berfungsiHow it works

Tiga langkah seterusnya.Your next three steps.

1

Dapatkan workout percumaGet the free workout

Muat turun workout pemula 3 hari secara percuma, tanpa pendaftaran.Download the free 3-day beginner workout, no signup needed.

2

Cuba minggu iniTry it this week

Ikut workout tu minggu ini dan belajar pergerakan asas dengan lebih yakin.Do the workout this week and learn the basic movements with more confidence.

3

Pergi lebih jauh, jika mahuGo further, if you want to

Mahukan plan yang disesuaikan untuk anda? Terokai MFI Online Coaching.Want a plan built around you? Explore MFI Online Coaching.

Kulit e-book FIQNESS Fitness 101: Kuat hari ini, aktif hingga tua

E-BOOK PERCUMAFREE E-BOOK

Kuat hari ini.
Aktif hingga tua.Strong today.
Active for life.

Panduan 16 muka surat untuk anda yang sibuk menjaga kerja dan keluarga. Kenali asas senaman, pemakanan dan tabiat untuk kekal kuat, aktif dan berdikari apabila usia meningkat. A 16-page guide for busy people juggling work and family. Learn the basics of exercise, nutrition and habits to stay strong, active and independent as you age. (Written in Bahasa Melayu.)

Kandungan e-bookInside the e-book

Kekuatan otot dan usia, latihan beban untuk kehidupan harian, protein dan Pinggan Sihat Malaysia, kalori (BMR & TDEE), tips makan di luar, tidur dan pemulihan, serta senarai semak langkah pertama.Muscle strength and ageing, strength training for daily life, protein and the Malaysian Healthy Plate, calories (BMR & TDEE), eating out, sleep and recovery, plus a first-steps checklist.

Koleksi exerciseExercise library

Belajar pergerakan.Learn the movement.

Panduan exercise ringkas untuk bantu anda faham cara melakukannya, apa yang perlu difokuskan dan kesilapan biasa yang perlu dielakkan. Short exercise guides to help you understand how to do each lift, what to focus on and the common mistakes to avoid.

Bench Press

Dada, trisep, bahu depanChest, triceps, front delts

3 × 8–12 reps
Turun dengan terkawal. Bahu stabil. Kaki rapat ke lantai.Controlled lowering. Stable shoulders. Feet planted.

TONTON TEKNIKWATCH TECHNIQUE

Squat

Paha depan, glutes, coreQuads, glutes, core

3 × 8–12 reps
Kuncikan core. Turun dengan terkawal. Tolak lantai untuk naik.Brace your core. Control the descent. Drive through the floor.

TONTON TEKNIKWATCH TECHNIQUE

Romanian Deadlift

Hamstring, glutesHamstrings, glutes

3 × 8–12 reps
Lipat di pinggul. Beban dekat dengan badan. Kawal regangan.Hinge at the hips. Keep the load close. Control the stretch.

TONTON TEKNIKWATCH TECHNIQUE

Lat Pulldown

Belakang, bisepBack, biceps

3 × 8–12 reps
Dada ke atas. Tarik dengan siku. Kawal semasa naik semula.Chest up. Pull with the elbows. Control the return.

TONTON TEKNIKWATCH TECHNIQUE

Alat percumaFree tool

Kira keperluan kalori anda.Calculate your calorie needs.

Anggarkan BMR dan keperluan kalori harian anda berdasarkan berat, tinggi, umur dan tahap aktiviti. Estimate your BMR and daily calorie needs based on your weight, height, age and activity level.

Anggaran sahaja, sebagai titik permulaan. Nilai defisit tidak akan dipaparkan lebih rendah daripada BMR anda. An estimate only, as a starting point. The deficit is never shown below your BMR.

Coach Fiq

KENALI COACH ANDAMEET YOUR COACH

Coach Fiq

Certified Fitness Practitioner · Personal Trainer

Hai, saya Coach Fiq, peminat kecergasan dan personal trainer bertauliah yang percaya bahawa fitness bukan sekadar mengangkat beban. Ia tentang membina kekuatan, memperbaiki komposisi badan, membentuk disiplin dan mencipta gaya hidup yang lebih sihat. Hi, I'm Coach Fiq, a fitness enthusiast and certified personal trainer who believes that fitness is about more than just lifting weights. It's about building strength, improving body composition, developing discipline and creating a healthier lifestyle.

Saya memegang kelayakan Certified Fitness Practitioner – Module 1: Fitness Instructor dan Certified Fitness Practitioner – Personal Trainer (EQF Level 4) daripada Fitness Edutraining Asia (FEA). I hold the Certified Fitness Practitioner – Module 1: Fitness Instructor and Certified Fitness Practitioner – Personal Trainer (EQF Level 4) qualifications from Fitness Edutraining Asia (FEA).

Pendekatan coaching saya berfokus pada latihan berstruktur, teknik exercise yang betul, progressive overload dan tabiat yang mampan. Sama ada matlamat anda untuk turun lemak badan, membina otot, menambah kekuatan atau lebih yakin di gym, tujuannya adalah membantu anda maju secara konsisten melalui pendekatan latihan yang sesuai dengan matlamat dan gaya hidup anda. My coaching approach focuses on structured training, proper exercise technique, progressive overload and sustainable habits. Whether your goal is to lose body fat, build muscle, increase strength or become more confident in the gym, the aim is to help you make consistent progress through a training approach that fits your goals and lifestyle.

Mari bersama bina versi diri anda yang lebih kuat dan lebih sihat. Let's work towards a stronger, healthier version of yourself.

MULA PERJALANAN ANDASTART YOUR JOURNEY

Sedia untuk langkah seterusnyaReady for the next step

MFI Online Coaching

Untuk anda yang mahukan plan berstruktur berdasarkan jadual, peralatan dan matlamat anda, dengan sokongan coach. For anyone who wants a structured plan built around their schedule, equipment and goal, with a coach to support them.

Apa yang termasukWhat's included

  • Plan workout peribadi, boleh dibuka di telefonPersonal workout plan you can open on your phone
  • Panduan asas pemakananBasic nutrition guidance
  • Check-in mingguan dan pemantauan kemajuanWeekly check-ins and progress tracking
  • Panduan teknik exercise melalui videoExercise and form guidance by video
  • Laporan kemajuan di akhir 4 mingguProgress report at the end of 4 weeks
RM129 / 4 minggu / 4 weeks
BAYAR & MULA COACHING — RM129PAY & START COACHING — RM129 CHAT DI WHATSAPPCHAT ON WHATSAPP

Bayaran selamat melalui Billplz (FPX online banking). Polisi refund Secure payment via Billplz (FPX online banking). Refund policy

Apa berlaku lepas bayarWhat happens after you pay

1

Isi borang onboardingFill in the onboarding form

Link borang dihantar melalui WhatsApp atau email selepas bayaran disahkan.The form link is sent by WhatsApp or email once your payment is confirmed.

2

Assessment awalInitial assessment

Ceritakan matlamat, jadual, peralatan dan sejarah kecederaan anda.Tell us your goal, schedule, equipment and injury history.

3

Terima programGet your program

Program peribadi siap dalam 2–3 hari bekerja, dengan link khas untuk dibuka di telefon.Your personal program is ready within 2–3 working days, with a private link to open on your phone.

4

Check-in setiap mingguCheck in every week

Hantar kemas kini berat, ukuran dan perasaan anda. Program diubah ikut kemajuan anda.Send your weight, measurements and how you feel. Your program is adjusted as you progress.

FAQ

Soalan lazim.Common questions.

Sesuai untuk pemula?Is it suitable for beginners?

Ya. Program dibina ikut tahap pengalaman anda, dan setiap exercise ada panduan teknik.Yes. Your program is built for your experience level, and every exercise comes with technique guidance.

Perlu ke gym?Do I need a gym?

Tidak semestinya. Program boleh disediakan untuk gym, di rumah dengan dumbbell, atau berat badan sahaja. Nyatakan peralatan anda dalam borang assessment.Not necessarily. Programs can be built for the gym, for home with dumbbells, or bodyweight only. List your equipment in the assessment form.

Berapa lama program siap?How long until my program is ready?

Dalam 2–3 hari bekerja selepas borang assessment lengkap diterima.Within 2–3 working days of receiving your completed assessment form.

Ada plan pemakanan?Is there a nutrition plan?

Ya, panduan asas pemakanan berdasarkan matlamat anda: anggaran kalori, protein dan cara menyusun makanan harian. Ini bukan diet perubatan.Yes, basic nutrition guidance based on your goal: calorie and protein targets and how to structure your daily meals. This is not a medical diet.

Bagaimana check-in mingguan?How do weekly check-ins work?

Anda isi borang ringkas setiap minggu. Coach semak dan ubah program jika perlu.You fill in a short form each week. Your coach reviews it and adjusts your program if needed.

Boleh sambung selepas 4 minggu?Can I continue after 4 weeks?

Boleh. Anda akan terima laporan kemajuan, dan boleh sambung ke cycle seterusnya dengan program yang dinaik taraf.Yes. You'll get a progress report and can continue into the next cycle with an upgraded program.

Ada refund?Do you offer refunds?

Tiada refund selepas bayaran, tetapi cycle boleh ditangguhkan sehingga 4 minggu atas sebab kesihatan. Lihat Polisi Refund penuh.No refunds after payment, but your cycle can be postponed for up to 4 weeks for health reasons. See the full Refund Policy.

Saya ada kecederaan atau masalah kesihatan.I have an injury or health condition.

Nyatakan dalam borang assessment. Jika ada keadaan perubatan, dapatkan nasihat doktor dahulu sebelum memulakan program.Mention it in the assessment form. If you have a medical condition, get your doctor's advice before starting the program.