CJ
-27 kg
Started at over 140kg. Cholesterol at 5.2, resting heart rate in the 80s. 11 months later: 27kg down, cholesterol 1.8, heart rate in the low 50s. Same person. Same life. Different structure.
The problem isn't fat loss. It's what happens after. Lose weight. Regain it. Start again. That's the Yo-Yo Fat Loss Cycle, and it's what happens when programs only teach you phase one of a four-phase process.
The Built To Last Method
Four phases. One complete system.
First, we stabilise.
Find your real baseline. Stop the guessing. Build the foundation.
Then, we reduce.
Run a proper fat-loss phase. Measured. Structured. Sustainable.
Then, we transition.
Exit the deficit strategically. Prevent rebound. Lock in the results.
Then, we integrate.
Make this your normal. Maintenance becomes effortless.
Anything shorter usually stops halfway. That's why the cycle repeats.
Everything else gave you a plan. Nobody made sure you finished.
The method isn't complicated. Phased fat loss, strength training, structured nutrition, an exit strategy. You could Google every piece of it. The reason it works is that someone makes sure you actually follow it. Weekly reviews whether things are going well or not. Adjustments based on data, not how you feel on a random Tuesday. Daily check-ins in a private WhatsApp group, and we check in on you 5 to 6 times a week. Average response time: under 12 hours.
What changes in the first 2 weeks
Same schedules. Same Malaysian food. Different structure.
Rachel
-12 kg
CrossFit 5 days a week, burning out, nothing to show for it. Moved to 3 structured sessions a week. "I don't have to die for five days a week anymore."
Nabil
-12 kg, cycle broken
Lost and regained the same weight 4 times before this. 9 months post-program, still maintaining. Through holidays. Through work stress. That's the transition phase doing its job.
Qayyum
-9 kg in 3 months
Runs 5-day corporate events every month. Thought fat loss was impossible with his schedule. 98kg to 89kg, and back to a size-32 waist. "Best money spent."
Sze
eating more, leaner
Ate under 1,000 calories for 4 years and every trainer told her to eat less. We brought her up to over 2,000 calories. She got leaner, not heavier. Her body wasn't broken. It was adapted.
Farouk
fatty liver reversed
Doctor said lose weight or it gets worse. Lost 10kg and reversed the fatty liver. Still eats nasi lemak every week.
Jennifer
16 months maintained
Lost 10kg, tracks macros, and 16 months later is still maintaining. The exit strategy doing exactly what it's supposed to do.
Hear it from them.
Rated 4.9 by the people doing the work.
Avinaash L.
“I've been on this programme about a month and a half now, looking to lose fat and keep it off. I'm really happy with the early progress I've made so far. Anna and Riz have been great.”Verified Google review
Johnathan M.
“As someone who has been working out for some time, I had been struggling to achieve the results I was looking for due to lack of knowledge and accountability.”Verified Google review
Jon K.
“Coach Riz and his programming is one of the best experience I had. I have been learning techniques and movements on my own for a year or so and experienced a plateau not long after.”Verified Google review
Sent mid-week, between meetings and family dinners.
What every client gets
- Custom training program. Built around your schedule, equipment and goals. Periodised in phases so your body keeps responding. 2 to 3 sessions a week.
- Nutrition structure, not a meal plan. Tracking or palm system, your choice. Built around how you actually eat, not a plan that dies at the first mamak run.
- Weekly reviews and adjustments. Submit weight, photos and how you're feeling. Riz reviews everything personally and sends back adjustments. Nothing left to guesswork.
- Direct access via private WhatsApp group. You check in daily, we check in on you 5 to 6 times a week. Form checks on any exercise answered within 24 hours.
- Real-life protocols. Eating out, travel, weddings, work events, Raya, CNY. Specific protocols, not vague "just be sensible" advice.
- Blood work review + exit planning. Recent blood work gets factored into your plan. And the phase most coaches skip is built into every cycle: the reverse diet, the exit strategy.
Who this is not for
You want a quick fixMinimum 3-month commitment. Not a transformation challenge.
You won't track anythingNot obsessive, but some basic tracking is required.
You can't train consistently2 to 3 sessions a week is the minimum.
You want to follow passivelyThis requires engagement. Show up and communicate.
Pick your commitment
Recommended
6 Months
Built To Last
RM7,583
single payment · RM316/week
- The full cycle: stabilise, reduce, transition, integrate
- The reverse diet and exit strategy included
- The minimum to run the method properly
Selected
Full Transformation
12 Months
Fat loss + muscle building
RM13,747
single payment · RM264/week
- First 6 months: fat loss and the exit strategy
- Next 6 months: body recomposition and strength
- Lowest weekly rate of any option
Choose 12 months
Not sure about the length? Compare 3, 6 and 12 months
Straight answer: the 3-month Foundation establishes structure and starts fat loss, but usually ends before the job is done, which is why the cycle repeats. 6 months runs the full cycle and is what most people need. 12 months adds muscle building and recomposition on top, for people who want to build, not just lose.
3 Months The Foundation
RM5,437
single payment · RM418/week
- Phase 1: stabilise
- Phase 2: fat-loss block started
- Phase 3: transition + reverse diet
- Phase 4: integration
- Build + recomposition
Recommended
6 Months Built To Last
RM7,583
single payment · RM316/week
- Phase 1: stabilise
- Phase 2: full fat-loss block
- Phase 3: transition + reverse diet
- Phase 4: integration begins
- Build + recomposition
12 Months Full Transformation
RM13,747
single payment · RM264/week
- Phase 1: stabilise
- Phase 2: full fat-loss block
- Phase 3: transition + reverse diet
- Phase 4: full integration
- Build + recomposition (months 7–12)
Two 3-month blocks cost RM10,874, so the 6-month (RM7,583) saves RM3,291 and runs the whole cycle. The 12-month is the lowest weekly rate at RM264/week, and the only plan that builds muscle after the fat comes off.
Is this personal training sessions, or online coaching?
Online coaching. You train where you already train, gym or home, with your full program in the Trainerize app and form checks answered by video within 24 hours. There are no physical 1-to-1 sessions.
The difference from a meal plan and workout PDF: every week Riz reviews your weight, photos and check-in personally, and adjusts the plan based on your data. You're inside a system, not following a template.
How much time do I need each week?
2 to 3 training sessions a week, scheduled around your life. Logging your food and weight takes a few minutes a day, and the weekly check-in is a short form. Most clients run it alongside full-time work, travel weeks included.
Do I get a meal plan?
You get a nutrition structure built around food you already eat: tracking or the palm system, your choice. Rigid meal plans die at the first mamak run, so we don't use them. You learn to handle menus, travel and weekends instead, which is why the result holds after coaching ends.
What if I travel a lot for work?
Penny travels every other week: Singapore, Bangkok, Hanoi, KL. She lost 6.8kg and extended from 3 to 6 months unprompted. Su Yi is out of the country most months and still got into the 57kg range, with a work dress that hadn't fit in over a year fitting again. Hotel weeks look different from home weeks, and the system has protocols for both. We build around what's actually available.
I work long hours and can only train in the evening.
Not a problem. Most clients train after work. The program is designed around when you can actually show up. 2 to 3 sessions a week is the minimum, and if evening is your window, evening works.
How is this different from the last coach I hired?
Most coaching gives you a plan and checks in when you report problems. This is weekly reviews whether things are going well or not, adjustments based on data, and an exit strategy so results don't disappear when coaching ends.
The other difference: the coaching runs through the fat loss phase, the reverse diet, and into maintenance. You leave with a system, not a dependency.
Can I split the payment?
The prices listed are single payments. If you need to split it, message Riz and we'll figure something out. Payment logistics shouldn't be the thing that stops you.
What happens when the package ends?
You choose. Extend to the next phase, shift to muscle building, or move to a lighter maintenance plan. Your data, progress and momentum carry over. No reset.
Every month you wait is another month of the cycle. The method doesn't change, but your starting point does: the longer metabolic adaptation runs unchecked, the longer the restoration phase takes. Add up what you've already spent on trainers, programs, apps and supplements. Most people start this having spent more than RM7,583 on things that never included the finish. This is the last time you spend money on this.
Built To Last
The next step is a conversation, not a contract.
You've already answered the questions. Pick a time and we'll go through your plan together.
Book your consultation call →45 minutes with Riz, on Google Meet. Or just reply in our chat.