4 Kilos Down and Counting

I'm four kilograms lighter from the last time I blogged about my clothes suffocating me and my decision to make full use of the weight loss toolbox to mitigate a disaster. I'm not where I want to be but I'm further than where I began this journey from. I'm building back up to African King status and this is how I'm going about it:

Physical 💪🏿

• 7 weight training sessions a week 🏋🏿‍♂️

Basically no days off. Some of you might have watched a fitness YouTube video and read somewhere on Uncle Google about the importance of recovery and the threats of overtraining. As far as I'm concerned only under-eating and sleep deficit exist as real threats to progress, otherwise you can go hard everyday. Well, those of you in your 30s and under anyway. I'm living proof of this. Don't allow a spirit of laziness to stop you from having the body you want; exploit your youthfulness. My training consists of an hour of heavy lifting daily. I'm pushing myself and at the end of my sessions I'm breathing hard and sweating profusely. It's all about intensity and constantly stretching and challenging myself. More of my sessions are available on my recently created Youtube Channel for those of you that want to do chimpwena.

• Running twice a week 🏃🏿‍♂️

I simply run twice weekly for a minimum of an hour and I do so at the slowest speed I can manage. 😌 I'm an OG member of the turtle gang 🐢 and it doesn't bother me one bit. You should be affiliated with us - we're slow runners purely interested in fat loss. The idea is to stay in a fat burning zone for a long(er) duration. Run or walk, doesn't matter, just keep moving for an hour to supplement your gym activities.

Mental 🧠 🙇🏿‍♂️
I've changed my mindset and mental approach to losing weight. It's no longer about hitting the scales at a certain number but about forming the right habits and behaviours that lead to the body I want. There's a lot less anxiety when I'm weighing in and regardless of what the scale says I know that it's only a matter of time before I reap from where I've sown. Take the pressure off yourself and simply strive to become the kind of person who has the body you want. Do what they would do in most situations and you'll have the same results.

Nutrition 🍛
I intermittently fast for 16-18 hours on most days by skipping breakfast and only eating lunch at 12 and dinner between 6 and 8pm.  I like junk food just as much as the next man but I’ve opted to limit take out to one meal per week, at most two, and that’s usually on weekends. I’ll even throw in ice cream 🍨 or a couple freezits if I feel like it. A hard training and hard dieting approach is unrealistic for most and usually quite damaging. I still cut weight and so will you, just stay active and ensure that most of what goes into your mouth is prepared in your kitchen. Aside from gym it’s the little things such as parking far from your office and taking a long walk, taking the stairs instead of the elevator at every opportunity, and choosing to walk instead of drive to places that you can see that make a BIG difference over time.
In addition to all this, I'm consuming 4+ liters of fluid a day to replenish what I lose at the gym and ensure I'm hydrated throughout the blazing hot weather. Multiply 40mls by your bodyweight in kilograms to determine a reasonable hydration target for someone your size.


🎬 🎥 🎞Subscribe to my YouTube channel for gym related content 💪🏿:

https://youtube.com/channel/UCnNrkUhPDip_LXnbgWCL04Q