{"id":11906,"date":"2024-07-16T15:46:49","date_gmt":"2024-07-16T14:46:49","guid":{"rendered":"https:\/\/mensfitness.co.uk\/?p=11906"},"modified":"2024-07-17T08:02:12","modified_gmt":"2024-07-17T07:02:12","slug":"weight-loss-programme-lost-25kg","status":"publish","type":"post","link":"https:\/\/mensfitness.co.uk\/features\/weight-loss-programme-lost-25kg\/","title":{"rendered":"Weight-loss programme: “How I Lost 25kg”"},"content":{"rendered":"\n

Boxing played a huge role in the weight-loss programme that helped Ola Folawiyo lose 25kg, and got him fighting fit in the process. Here are his top training and nutrition tips.<\/strong><\/h2>\n\n\n\n

In the UK, research has found that over 70% of adults are uncomfortable with their weight<\/span>. If you type \u2018how to lose weight\u2019 into Google, you\u2019ll be met with more than four billion results, from low-calorie beers<\/a> to a range of weight-loss programmes. <\/span>So dropping unwanted pounds is clearly high on many people\u2019s agendas. <\/span> <\/span><\/p>\n\n\n\n

Ola Folawiyo is a 29-year-old recruiter from South London. He decided to get serious about losing weight after doctors told him in early 2022 that his 125kg mass meant he was borderline type-2 diabetic. He already had obstructive sleep apnea, a sleep condition that limited him to just three hours of sleep a night.<\/span> <\/span><\/p>\n\n\n\n

Ola Folawlyo’s weight-loss programme<\/h3>\n\n\n\n

Having trained with PT Will Duru<\/a> at his local gym since lockdown, the pair kicked things up a gear. Duru devised a six-month plan to help Folawiyo not only shed at least 25kg, but also be fit enough to compete in a White Collar boxing match in September, and run a half marathon in October. <\/span> <\/span><\/p>\n\n\n\n

With drive, determination, and a love of boxing, Folawiyo embarked on a weight-loss programme that might just have saved his life\u2026<\/span><\/p>\n\n\n\n

\u201cI’ve had several weight loss attempts \u2013 I even tried the keto diet,” he says. “I think I put on more weight than ever. I tried running too; for a big guy people did say that I move quite fast.” <\/span> <\/span><\/p>\n\n\n\n

But boxing was a passion, and with Duru specializing in boxing fitness, the pair were a perfect match.  <\/span><\/p>\n\n\n\n

\u201cBoxing is great for weight loss,\u201d explains Duru.<\/span> <\/span>\u201cIt’s intense and you burn a lot of calories. It\u2019s a cardio workout but also a strength workout as you absorb a lot of force through the body.\u201d<\/span> <\/span><\/p>\n\n\n\n

Boxing to lose weight<\/h3>\n\n\n\n

Folawiyo and Duru did three half-hour sessions each week; one boxing and two strength. <\/span> <\/span><\/p>\n\n\n\n

\u201cOur boxing sessions involved pad work. We\u2019d do 1 minute on, 30 seconds off, then build up over time to 3 minutes on, 1 minute off,\u201d explains Duru.<\/span> <\/span><\/p>\n\n\n\n

Burpees, press-ups and other exercises were also thrown in the mix. It was the high-intensity workouts that offered the biggest shift when it came to weight loss, according to Folawiyo.<\/span> <\/span><\/p>\n\n\n\n

Duru split the strength workouts into upper and lower body.\u00a0<\/span><\/p>\n\n\n\n

\u201cLower-body work involved deadlifts, walking lunges, box jumps, sled pushes and the assault bike,” he explains. “The weight did gradually go up on these moves but we kept the deadlift weight the same at 60kg, focusing on technique and increasing the reps from 5 to 15.\u201d<\/span> <\/span><\/p>\n\n\n\n

Upper-body days were a blend of bench press, dumbbell incline press, shoulder press, seated back rows and assisted pull-ups. <\/span> <\/span><\/p>\n\n\n\n

\u201cOla had no upper body strength before; gradually he went from 120kg on the assisted pull-up machine down to 25kg,\u201d says Duru.<\/span> <\/span><\/p>\n\n\n

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\"Man
BEFORE: Ola weighed 125kg<\/em><\/figcaption><\/figure><\/div>\n\n
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\"Man
AFTER: Ola slimmed down to 100kg<\/em><\/figcaption><\/figure><\/div>\n\n\n

Running and gym sessions for weight loss<\/span><\/h3>\n\n\n\n

Alongside his sessions with Duru, Folawiyo did gym classes plus two sessions a week on the treadmill on incline 5 at speed 6. Some days, he was training up to a staggering three times a day.<\/span> <\/span><\/p>\n\n\n\n

\u201cI didn\u2019t want him running until his weight was down to about 105kg to avoid knee injuries from too much weight. After that, he started running outside,\u201d says Duru.<\/span> <\/span><\/p>\n\n\n\n

Recovery played a part too.<\/span> <\/span>\u201cThe stretching with Will was the most painful experience I have ever had. I was close to tears,\u201d says Folawiyo.<\/span> <\/span><\/p>\n\n\n\n

Brutal, perhaps, but when he started to see his body changing, there was no going back. <\/span> <\/span><\/p>\n\n\n\n

Weight-loss programme: diet and nutrition<\/h3>\n\n\n\n

With Folawiyo neglecting his diet, Duru set up a meal plan<\/a>. <\/span>\u201cMonday to Friday I was strict and then a bit more lenient at weekends. People gave me stick at work,\u201d explains Folawiyo.<\/span> <\/span><\/p>\n\n\n

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\"Six
Ola makes his healthy lunches in batches<\/em><\/figcaption><\/figure><\/div>\n\n
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\"Portions
Portion size has been key to the success of Ola’s weight-loss programme<\/em><\/figcaption><\/figure><\/div>\n\n\n

Daily weight-loss diet:<\/strong><\/h3>\n\n\n\n