Here you go:

Lotsa cardiovascular exercise  + consistency + persistency + proper diet

You could also ask most of Personal trainer there, they are pretty friendly and could customize a work out routine for you.

Could be not enough rest. i saw your journal, looks like your not getting in enough protein

That could be it. though the amount of hours a person need varies for each individual, for me if 7 hours i feel a bit crappy already, 6 and im pushing it.... 4 not enoughlah normally most people need at least 6, try the strawberry one for me its one of the best flavours ive tasted so far, i actually look forward to shakes

I visited FF Menara Maxis this morning. Generally I found that they have many machines/equipment not found in FF IOI Mall such as calf raise machine , stretching rack, abs raise, etc...though many of those are not as new. Alot of the equipment and machines are closely placed to each other, thus maximising space usage. The locker area, steam room, and shower stalls are generally much larger in size too. Appreciate if they install hooks for us to hang our towels in the shower stalls though. Water pressure for the shower is very good too.

Spotted a few ah kuas there, one wearing tight shorts and rainbow coloured beanie....While I was leaving the locker area I thought a lady came in and thought to myself "what the heck is a woman doing inside the male changing room?" Seems like he/she is an ah kua with breasts/manboobs.....and he/she doesn't dare to take off his/her shirt in front of others.... Disturbing....