IT’S FITNESS TIME!
We caught up with, award winning international online Fitness Trainer, Jeremiah Obikang Amunde. Also known as Jerry Vester, who shared tips and ideas on losing the extra Christmas calories.
I: Jerry, as a Fitness Trainer for many years, what do you anticipate as January begins?
J: It’s a New year! It’s that time of the year when everyone’s back from the festive holidays. Many of us have drawn up New Year’s resolutions, and amongst these is prioritizing fitness. Gyms all over, will be packed with new and returning members, all with the same vision of losing the Christmas gains.
I: In your experience, what would you say the success rate is of all the new gym fitness New Years resolutions is?
J: Starting your fitness journey in the beginning of the year seems smooth but eventually old habits kick in. Cultivating good habits takes time, patience and consistency. Some people find it difficult to maintain that consistency after a short period of time based on different reasons. For some; it’s lack of motivation, loss of momentum and inability to see results. Above all, one of the most important tools you need is discipline. Discipline will always make you remember why you started the journey.
I: These old habits that kick in are such a vision killer. How does one stick to their fitness resolution in the new year?
J: Having a plan and discipline will guide you throughout your fitness journey. You don’t want to go to the gym without having a plan or being clueless of what to do in the gym. Unfortunately, not following a plan can lead to poor outcomes and you’ll be left discouraged. A workout routine will guide you to achieve that fitness goal. We have about 600 muscles in our body and performing different types of exercises can help in achieving your goals. In my experience, dividing your workouts targeting different parts of the body help you perform better, better results and faster muscle recovery.
I: Other than discipline and planning how else can one keep their fitness drive going?
J: A diet plan is also important, as a matter of fact it’s 80% diet and 20% exercise. As they say, you can’t out train an unhealthy diet. Lastly, find a committed gym buddy or community. This helps build accountability towards your journey and makes the fitness journey is more meaningful and to feel less like a chore.
I: As a professional and world-recognised, award-winning Fitness Trainer. How would you advise someone to plan their fitness routine?
J: If your goal is to improve your cardiovascular endurance, you can opt for cardio exercises. You can use the gym equipment. Such as; the treadmill, elliptical trainer, the bike, the rowing machine and also swimming. If your goal is to build lean muscle mass, then you need more strength training/ weight lifting. You should focus more on lifting weights and prioritising progressive overload. Most people use what is known as “Bro split” training. It’s basically a workout routine that trains different muscle groups on different days on the week, for example; Monday- leg and shoulder day, Wednesday- chest and tricep day, Friday- back and bicep day.
I: Earlier on, you spoke on the importance of diet. Can you elaborate more, in terms of establishing a diet plan?
J: Sticking to changes in your existing way of eating is not the easiest of tasks. Focus on making small changes that count. For example, swop out your high sugar drinks like juices and cold drinks for water or sugar-free alternatives. Cut down on overly- processed foods such as viennas, russians, polony and burger patty’s. Rather choose fresher alternatives, such as, lean minces, skinless chicken, eggs and low fat dairy. Always pay close attention to portion size. In terms of muscle building, and losing extra kilos. Using protein shakes can assist in helping you meet your protein goals. Make sure you choose the best protein shake based on your goals as well as any underlying health conditions you may have. I also highly recommend that you contact a dietitian who will assist in creating a tailor-made nutrition plan for you and your family.
I: Lastly, what can you can in keeping anyone with a New Years Resolution to follow a fitness journey?
J: In a nutshell, it’s not just about keeping fit or only going to the gym through out the first few months. It’s about prioritizing your health and making it a lifestyle. You can’t succeed in your fitness journey if your routine is not effective or fits your daily routine. It’s a long term thing and discipline will always lead you. You will always go back to square one if all these guidelines are not effective in your journey. If you’re a newbie in the gym or you need assistance to help your fitness journey then you should invest in a Personal Trainer. The Job of a Trainer is to assist you and prioritize your goals with their experience and knowledge. Remember it should be a lifestyle and not an event. Our daily choices matter most.