Lost it before?Keep it offthis time.
1:1 online coaching in Malaysia and Singapore, for busy professionals over 30. Riz plans your fat loss around the week you actually have. After that, you eat more at your new weight while your body adjusts, which is the part most diets skip.
4.9 from 45 Google reviewson GoogleCoaching since 2014CJ: 38kg down in two years
45 minutes on Google Meet. See how it works (3 min) or DM @feedtheriz.fit
Jennifer has kept 10kg off for 19 months. Nabil eats 2,400 to 2,700 calories a day at his new weight.
People with lives like yours.
8kg
Penny, 50
60.1kg to 52.3kg. She already had a personal trainer and a Pilates coach before she joined.
Read her story
12kg
Rachel
A working mum who went up to more than 2,000 calories a day after her Exit Phase. She's held her result for more than six months.
Read her story
38kg
CJ
143kg to 104.8kg in two years. His cholesterol went from 5.2 to 1.8.
30kg
John
From 105kg. His plan was built around his hunger.
12kg
Chetna
From 75.0kg to 63.15kg, as of August 2026.
1,800cal
Sze
Under 1,000 calories a day for years, now about 1,800. She's heavier and stronger.
Shared with each client's permission. Results vary from person to person. See all client stories
Over 40? So were they.
Penny, 50
She'd been one weight for 15 years, and she still travels for work every month.
Su Yi, 50
62kg to 57.6kg during perimenopause. Before Riz, she'd worked with a personal trainer.
Charles
He still plays ice hockey two to three times a week, and he hasn't been injured lifting in almost five years.
Why I plan what happens after the diet
Back in 2018 or 2019, my clients were losing 6, 8, sometimes 10kg. Then they asked me what to do next.
I thought they should stay on the same calories for the rest of their lives. I was wrong, and I didn't know any better.
So I went back and studied until I understood why the weight comes back. That's where the four phases came from.
Now I coach busy professionals through all four. We go through every week together, and we plan what happens after the fat loss too.
Riz, founder of Built By Riz
- Coaching since
- 2014
- Certified
- ISSA Personal Trainer · BioLayne Level 1 and 2 · Performance Nutrition Coaching Level 2 and 3
Most plans stop halfway.
Built to Last has four phases, and fat loss is only the second. The other three are why the weight stays off.
Most plans stop halfway.
Built to Last has four phases, and fat loss is only the second. The other three are why the weight stays off.
Metabolic Restoration
2 to 4 weeks
Before we cut anything, we find out where you're really starting from. Your food, training, and sleep get steady first.
Fat Loss
The part everyone knows
Two to three training sessions a week, a food structure, and a weekly review with us, paced to your calendar.
Exit Phase
After the fat loss
You come off the diet on purpose, adding food back step by step at your new weight.
Lifestyle Integration
For life
You eat without dieting and set new goals, like getting stronger. You live inside a range of about 2kg, and coaching carries on if you want it.
- 01Metabolic Restoration2 to 4 weeks
- 02Fat LossThe part everyone knows
- 03Exit PhaseAfter the fat loss
- 04Lifestyle IntegrationFor life
We plan your busy weeks first.
Client dinners, flights, late calls and family meals go into the plan from the start. Here's a typical week.
- Mon
Calls until 7pmSchool run first
A 30-minute session you can finish. The minimum still counts.
- Tue
Client dinnerJapanese, 8:30pm
Eating out is part of the plan. You know what to order before you sit down.
- Wed
Work tripTwo nights away
A hotel gym session and a travel default for airport food.
- Thu
Five hours of sleepEarly meeting
Pull the session back. Hit your food minimums and move on.
- Fri
Team mamakAfter work
Order from your usual list, log it, and enjoy it.
- Sat
Family lunchGrandparents' house
Same table as everyone, with your portions set.
- Sun
Weekly check-inWeight, photos, notes
We review your week and adjust the next one.
then repeat
Training day. Two to three a week.An example week.
On the call, Riz maps the plan onto your own week.
Plan my week on a callIn their own words
4.9 from 45 Google reviews
I turned to Riz when my weight loss journey hit a plateau, and it was one of the best decisions I've made for my health. As a foodie and a travel enthusiast, I was worried about compromising my lifestyle. Riz totally gets it and customized a program that fit my goals without making me give up the things I love.
What I liked about Riz's training was that he made sure it was possible for me to workout despite having a hectic schedule and having to travel a lot. Having online coaching about my nutrition and having a coach oversee my daily calorie intake was helpful as it kept me accountable throughout the coaching process.
I was at 100kg when I started with Riz, and after 2 months of Riz's program, I was at 90kg. Best part was my weight did not "yo-yo". It maintained at ~90 even though I'm eating close to 2000 calories a day.
From their weekly check-ins
Real WhatsApp check-ins from clients, cropped so their names and numbers stay private. Shared with permission.
What people ask before they book
The full FAQ covers eating out, travel and results.
Who is this for?
People over 30 with full lives: business owners, parents, long hours. You already know the basics. The plan just doesn't hold up through a busy week.
If your weeks are full of meetings, late finishes, travel and family meals, Built to Last was made for that.
Will Riz be my coach?
Yes. It's 1:1 coaching. Riz builds your plan, and we review your week with you, every week. He has coached since 2014.
I'm in my 40s or 50s. Will this still work?
Yes. Penny was 50 when she lost 8kg, and she already had a personal trainer and a Pilates coach before she joined. Charles is 56, still plays ice hockey, and hasn't been injured lifting in almost five years with Riz.
Tell Riz about your hormones, health, or medication on the call, so your plan accounts for them.
Do I need to stop eating out?
No. If eating out is part of your life, the plan has to account for it.
Normal meals can stay in the week. Coaching stops them from turning into a full-week reset.
How much time does it take each week?
Two to three training sessions, a few minutes of tracking a day, and a weekly check-in.
Busy weeks get planned for too.
How long is the commitment, and what do I need to bring?
Built to Last runs on a 3-month minimum.
Three months sets the structure and starts fat loss properly. Six months takes you through the Exit Phase. Twelve months adds coached Lifestyle Integration.
What you bring: 2 to 3 training sessions a week, some basic tracking, a weekly check-in, and being open to changing things when they don't work.
What is the investment?
Built to Last is a premium coaching investment. The exact figure depends on how long you join for: 3, 6 or 12 months. Ask in the DMs and we'll send you the figures before your call, or we'll go through them together on the call.
What happens on the consultation call?
It's 45 minutes with Riz on Google Meet. You walk him through a normal week and what you've tried before.
He tells you how coaching would work for you, and whether it's a fit. If it is, he explains the investment and the next step.
Bring your calendar. We'll build around it.
45 minutes with Riz on Google Meet.
Book your call with Riz
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