Sifiso 34kg lighter, chases 80kg warrior physique
M– He shed 10 kilogrammes in the past six months and a total of 34 kilogrammes since November 2021.
Success is achieved through hard work and for a Swati warrior competitor, who due to lack of exercise and careless eating habits, lost his shape and gained over 30 kilogrammes during the COVID-19 era in 2020 and last year, Sifiso Hlatjwako continued to lose weight in chase of his former self. After appearing on the Transformation Corner in May this year, he returned to share his progress and he has lost a further seven kilogrammes as he is now down to 101 kilogrammes. He shares his story below as he gives hope that the body can do absolutely anything as long as one gives it time, hard work and consistency. Read on ...
Sifiso Hlatjwako, aged 33 years from Ngonini, Mfabantfu.
Name: What is your history in the fitness and healthy living lifestyle?
“I started training in November 2021. The motivation for me was to get back into competition after attending so many events in the previous years from Swazi Warrior and running all the races including Swazi Slojos, FSRA 42km, Wafa Wafa, Tuff One 21km, and aerobathons which pushed me to be in the best shape. In November 2021, I did the Gladiators CrossFit games in Malkerns at Brookside Lodge and was when I realised I was out of shape and I had to make drastic changes in my lifestyle.”
What contributed weight gain? UNESWA Alumni posing for a group photo in this file pic. to your
“I stopped training in 2020 during the peak of COVID-19 and lockdown. The result was a huge gain in weight and stress eating was one of the things that led to more weight gain. Another factor was that less fitness competition meant I had to gain weight as there was no motivation anymore.”
AFTER: 101kg. (INSET) In May, 2022 he was down to 111kg from 135kg. (L) BEFORE: In August last year, Sifiso hit hs heaviest weight of 135kg. Now he is down to What was your heaviest weight and how much progress have you done in your weight loss and fitness regaining goal?
“My heaviest was 135kg. Now I am down to 101kg which means I have lost a total of 34kg. In May this year, when I shared my weight loss transformation and progress story, I was at 111kg, now I have lost an extra 10 kilogrammes.”
Tell us more about your training routine and the type of exercises that you do.
“Well, for me, I had to research about training programmes that were suitable for me and I found out I could train twice in a day which helped me a lot as I focussed on cardio in the morning and strength training. In the afternoon, I do road work. I also do CrossFit on weekends or long runs.”
What nutritional adjustments have you done since returning to your focussed fit lifestyle?
“I do watch what I eat. I eat less of everything; my meal portions are small as I use a small bowl of dish and drink lots of water.”
Can you highlight the major and recurring challenges that you face and how you overcome them?
“The challenge I face is that during winter I focus on indoor training like aerobics and weights training, which means I don’t get to do runs due to cold weather conditions. Now it is summer and it rains a lot. I don’t do runs when it’s raining and yes, training takes a lot of time which means I’m travelling less as I have to balance my training schedule. I now train indoors when it’s raining and I try to skip one session if I have an errand to attend to.”
How has your life improved since losing part of the extra weight in a bid to reclaim your muscular physique?
“My life has improved so much. I started by doing a 5km run in Mbabane organised by the municipality which was challenging but I managed to finish the race. I used to have back pains when running and that’s a thing of the past. My clothes used to be above size XXL (double extra large) and getting new clothes was a challenge but now I fit in most clothes easily. Being overweight, you sweat a lot and walking becomes hard but now I do hikes easily.”
What is your target weight and ambition as a fitness guru?
“My weight goal is to be back at 80kg and the fitness goal is to run Comrades Marathon and compete in South Africa Toyota Warrior next year, which I’am training for. I would say it won’t be hard if I stay committed and dedicated to my training programme so it’s coming well and I’m seeing progress every time I step on the scale.”
What advice can you share with our readers today?
“My advice to people who want to lose weight is, first consult with a dietician and do your research as our bodies are not the same; you might find that what works for me might not work for you. Also find something you love; for me it’s competition which brings out the best in me. Lastly, try mixing things up; lately I have started doing boxing training and you can find a lot of inspiration online from fitness models to athletes. Respect your body by eating the right nutrients to nourish and nurture you.”