Best Training Tips by Coach Gus

Best Training Tips after long lay off by Coach Gus


Editor’s Note

If you want to go back to the gym after a long lay-off of more than 3 months, then here are a few useful pointers that Coach Gus has compiled in order to help you ease back into the swing of things and keep you on the right track.


For your added reference, I have also included below some key information about one of my favourite gym, namely Blitz Gym in Subang Jaya. Video – Blitz Gym Layout.


Workout Programme : Back To Gym by Coach Gus

Date : 05 May 2019

Venue : Blitz Gym, SS15 Subang Jaya

Tunnel Vision


The biggest barrier for most people who want to start or resume a regular training schedule is your mind. If you experience any kind of mental resistance which is preventing you from going to the gym, just switch your brain off!

Overthinking and external distractions can easily terminate your plan to go to the gym. Remind yourself how important it is for you to start working out again – for good health, fitness and mental well-being. Stay focus on your goal to step inside the gym, and don’t let anyone, including family or friends, distract you from your important mission. After all, you can’t help others effectively until you help yourself first.


Once, you have successfully entered the gym, half the battle is done, and by following some of the training tips below for Training Day 1 & subsequent days, you will soon get back your training mojo – just trust yourself.

Starter Training Tips


  1. 10 minutes warm-up with slow jog/walk
  2. Do both Static & Dynamic stretching exercises
  3. Use light weights at first because you don’t want to shock your body after long absence
  4. Increase weights gradually in line with the increase in your strength over time.
  5. Lower the weights if you cannot execute the right techniques.
  6. Target just 10-20 reps for 1-2 sets at first.
  7. To increase strength, increase the weights.
  8. To increase endurance, increase the repetition.
  9. Use free weights only if you know the right techniques.
  10. To increase resistance, carry barbell or dumbbells as you do the exercises.
  11. Use exercise machines when you want to be sure about exercising the right muscle. Furthermore, exercise machines are safer if you don’t have an workout partner to spot you. cof_soft
  12. Drink 1.5 litres of water during exercise session.
  13. In the beginning, keep your workout duration to one hour or less. Pace yourself and don’t overdo it during the early days.
  14. The key to long-term progress is to exercise regularly with adequate active rest and recovery in between training days.


Recommended Strengthening Exercises

For a good overall workout of the major muscle groups, try these tried & tested favourites :-

  1. Sit-Ups & Back Extensions
  2. Leg Squats
  3. Forward & Backward Lunges
  4. Chest & Shoulder Press
  5. Bicep Curls & Triceps Pressdown
  6. Leg Extensions & Curls
  7. Lat Pulldown
  8. Using a chin up apparatus, hang with your feet off the ground as long as you arms can hold.


Training Logbook


Keep a personal log of all your workouts, and take a base reading of your weight and resting heart rate in order to periodically check the progress of your fitness levels.

Take a selfie of yourself in your underwear or shorts, and use it as your “before shot” for future comparisons.


Neighborhood Boutique Gym

The Blitz Gym in SS15 Subang Jaya is an ideal place for me to workout because it’s well equipped with free weights, exercise stations and cardio machines; and it’s clean and reasonably priced. Plus, its location and operating hours works for me.


Personal Trainer Available


If you are looking for a fitness coach, feel free to drop me an email at .



Video Blooper

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To the best of my knowledge, all of the information provided herein is accurate at the time of publishing and the views expressed are based on my own personal opinions and findings, and they don’t necessarily reflect the views of the Product Manufacturer, Event Organiser or any Third Party unless explicitly specified otherwise.

About The Author


Gus Ghani is the Founder of Running Toons and Virtual Sports ; a HIIT Fitness Coach, and Magazine Columnist.  He has contributed numerous insightful articles to The Star newspaper, Running Malaysia Magazine, and Cycling Malaysia Magazine. LIKE Happy Runner for RUNNING UPDATES, Gus Rider for CYCLING NEWS, Gus Ghani for SPORTS INFOTAINMENT and FOLLOW gusghani @IG for LIFESTYLE.

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About Gus Ghani

Hi:) My name is Gus and I am a Fitness Coach who enjoys outdoor adventures. In particular, I like to run marathons & ultra marathons, and compete in triathlons and century rides for fitness, fun & friendship. My passion is to motivate my friends to exercise more so that they can live life to the fullest. The purpose of this blog is five-fold:- 1) I find writing very therapeutic & beats paying for a psychiatrist to keep sane 2) I like to share & inspire others into engaging in any healthy pursuits 3) This is a great way to keep track of my progress in all my sporting endeavours 4) This also keeps me honest & spurs me on to do more 5) Even if you are a couch potatoe, I hope you will find my entries entertaining and/or informative. In summary, this blog is helping me help others help myself...get it?
This entry was posted in 2019, exercise, Fitness, Gym, Preview, Sports, Sports Writer, tips, Training, Workout and tagged , , , , , , , , , . Bookmark the permalink.

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