How This Mannequin Constructed Muscle, Confidence & Misplaced 18KG


When 22-year-old mannequin Ongama Mafenuka seen his bookings slowing down, he determined that it was time to begin engaged on his six pack with a view to make his physique work for him.

Ongama Mafenuka

Ongama (Earlier than)

Age: 22
Occupation: Mannequin
Location: Cape City
Weight Earlier than: 90kg
Weight after: 72kg
Time To Purpose: 2 years

“After I began modelling I used to be getting booked very often, however over time, issues slowed down and I felt like I had reached a plateau,” says Ongama. In search of extra constant work, he began taking a more in-depth take a look at the fashions who had been touchdown essentially the most bookings. “I realised the one distinction between them and me was that they had been in nice form and had six packs. So there after which I dedicated myself to work on my physique.”

The lesson: Discover your objectives, and write ‘em down. In accordance with
a current examine, that’ll make you 33% extra prone to obtain them.

The Change

“Though I used to be chubby rising up, I’ve all the time an athletic and sporty particular person. Having a six pack has been a objective for a very long time, however now I used to be able to pursue it,” says Ongama. Figuring out he wanted the type of physique the place he might simply bulk or reduce relying on what the job required, Ongama seemed to the world of bodybuilding for inspiration. “I researched and studied their health plans and expanded my data about diet.”

The lesson: Dropping between zero.5% and 1% of your physique weight per week ought to enable you retain muscle dimension as you shed fats.

The Technique

“Not too lengthy after starting my transformation journey, I went vegan,” says Ongama. “I additionally centered my coaching in direction of gymnastics and body weight workouts with a little bit of weight coaching right here and there (particularly on leg day).”

The lesson: A examine within the American Faculty of Sports activities Medication’s Well being and Health Journal discovered that body weight coaching is an environment friendly technique to torch fats and enhance your VO2 max. Plus, you received’t have to attend for gyms to reopen with a view to get your shred on. You possibly can smash your objectives from the consolation of your individual residence.

The End result

“After two years of trial and a complete of error, I lastly achieved my objective to have a six pack!”

For Ongama, the satisfaction that he felt was a significant reward, however so was the reward he acquired from these round him. “I’ve succeeded in my private milestone and it spills over to different areas of my life and tremendously advantages me in my profession,” he says. “Now it’s simply onwards and upwards in direction of reaching extra objectives personally and professionally.”

The lesson: Research have proven that if you’re motivated by
a way of self-fufilment (as an alternative of a monetary incentive), you’re much more prone to attain these objectives.


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