Zaid Malik Fitness

Zaid Malik Fitness I’m 40 and in the best shape of my life. Want to achieve your fitness goals? message me. NASM is recognized globally🌍

Completed NASM specialization courses: Personal Fitness Trainer, Science of Diet & Exercise, and Optimal Nutrition After 40.

03/02/2026

If you are over 30, your body is changing. 📉

We often worry about our bank accounts for retirement, but what about our bodies? After 30, you lose up to 5% of muscle every 10 years. If you don't preserve it now, your 60s and 70s will be a struggle.

🏗️ The Solution:

Increase your Protein intake. 🥚

Prioritize Strength Training over just walking. 🏋️‍♂️

Watch the full video to understand how to keep your "engine" running forever!

👇 Tag a friend who needs to start lifting!

Is your lifestyle working for you or against you? 🤔We often look for external reasons why we feel overwhelmed, but somet...
22/01/2026

Is your lifestyle working for you or against you? 🤔

We often look for external reasons why we feel overwhelmed, but sometimes the biggest stressors are the small habits we repeat every single day. 📉

The image below is a powerful reminder that stress isn't just about a busy schedule—it’s about how we fuel our bodies and minds. If you’ve been feeling "off" lately, take a quick inventory of these 8 areas:

✨ Physical: Are you moving your body and getting some natural light? 🍏 Fuel: Is "garbage food" draining your energy? 💤 Recovery: Are you prioritizing sleep and mental stillness? 📱 Boundaries: Is social media taking up space meant for real-life connection?

The good news? You don’t have to fix all 8 at once. Pick ONE thing today. Maybe it’s a 10-minute walk, or putting your phone away an hour before bed. Small changes lead to a massive shift in how you feel. 🌿

Which one of these do you need to work on most this week? Let’s hold each other accountable in the comments! 👇

22/01/2026

I got over 450 reactions on my posts last week! Thanks everyone for your support! 🎉

Investing in Our Children’s Health: A Call for Change!​Inspired by Japan's commendable approach to school lunches and st...
21/01/2026

Investing in Our Children’s Health: A Call for Change!

​Inspired by Japan's commendable approach to school lunches and student well-being, it's time Pakistan prioritizes the health of its students!

​Japan has banned all processed food from school cafeterias, focusing instead on teaching children how to eat well and respect food. This isn't just about nutrition; it's about instilling good habits that last a lifetime.

​Implementing similar guidelines and banning processed foods from Pakistani school cafeterias could lead to healthier children and brighter futures across Pakistan. Let's work towards a healthier school environment for our kids!

18/01/2026

Caption: 🛑 STOP and read this before your next grocery trip! 🛒

The latest CNN report (Jan 2026) is a wake-up call for all of us. New data shows that the chemicals in our daily "processed foods" are directly linked to Cancer and Type 2 Diabetes.

We are seeing a global spike in these diseases, and our changing lifestyles are a major factor. 🧪

What should you look for on labels? Ingredients should not include too many chemicals

If these are on the ingredient list, your health risk could be doubling every time you eat them. 📈

I’ve listed the most common "High-Risk" foods in the comments below. Please watch the full video to see how you can protect yourself and your children.

👇 TAG someone who needs to see this!

13/01/2026

Did you know there is a direct link between stress and junk food cravings? 🤔

When we are under too much pressure, our bodies naturally gravitate toward processed foods and sugar. In this video, I share how you can effectively manage your stress levels so that your health doesn’t suffer.

Key highlights from the video: ✅ Walking: How it brings a sense of peace and satisfaction. ✅ Strength Training: Why it releases dopamine to boost your mood. ✅ Work-Life Balance: Why you should stop over-burdening yourself with extra work just for luxury items. ✅ Healthy Environment: Choosing a peaceful workplace over a high-stress job. ✅ Mindset: The power of positive thinking and having trust in Allah.

Prioritize your health and peace of mind above everything else. Watch the full video and share it with someone who needs to hear this today! 🤲✨

Thanks for being a top engager and making it on to my weekly engagement list! 🎉 Kashif Mehmood, Farheen Qasmi, Yaar Muha...
12/01/2026

Thanks for being a top engager and making it on to my weekly engagement list! 🎉 Kashif Mehmood, Farheen Qasmi, Yaar Muhammad Khan, Rozi Sultana, Akhtar Wazir, Amir Nawaz, Rafique Bao, Buland Shaikh, Tariq Mehmood, Farida Islam, Syed M Fazil Shah, Fatima Noor, Abdulreman Ali, Abdulrasheed Rasheed, Amatul Hameed, Talat Zaheer, Rasool Bux

12/01/2026

I got over 400 reactions on my posts last week! Thanks everyone for your support! 🎉

Is Your "Body Engine" Shrinking? 📉 (The Truth About Life After 30)Did you know that starting at age 30, physically inact...
08/01/2026

Is Your "Body Engine" Shrinking? 📉 (The Truth About Life After 30)

Did you know that starting at age 30, physically inactive adults can lose 3% to 5% of their muscle mass every single decade?

By the time you hit 60, that rate accelerates even faster. Think of your muscle as your body’s engine. If the engine shrinks but you’re still trying to drive at the same speed, eventually, the system stalls.

How to Fight Back (The Anti-Aging Strategy):

✅ Lift Something Heavy: Walking is great, but resistance training (bands, weights, or bodyweight) is the ONLY way to stop the bleed. Aim for 2–3 sessions a week.
✅ The 30g Rule: Aim for 25–30g of protein per meal to "wake up" your muscle repair signals.
✅ Stress Management: Keep cortisol in check so it doesn't eat your muscles for breakfast.

The Bottom Line: Your muscle is your "pension plan" for your 60s, 70s, and 80s. Invest in it now so you can stay independent and mobile later. 💪✨

Most people spend 40+ hours a week building a business or a career, but spend 0 hours maintaining the "machine" that mak...
07/01/2026

Most people spend 40+ hours a week building a business or a career, but spend 0 hours maintaining the "machine" that makes it all possible. 🏗️💪

Think about it: You can lose a job and get another. You can lose money and make it back. But you only get one body.

If you treat your body like a high-performance business, you need a strategy:

​✅ The Training Department: Move every day. Whether it’s lifting weights or a brisk walk, keep the gears moving.

✅ The Fueling Department: Stop feeding your "CEO" junk. Give your body the nutrients it needs to perform at its peak.

✅ The Recovery Department: Sleep isn't laziness; it's a "system update." You can't run on a low battery forever.

Your health is the ultimate wealth. If you don't take time for your wellness today, you will be forced to take time for your illness later.

How are you investing in your "First Business" today? 👇

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