29 April 2018

This guy lost the fat he’d been carrying since childhood using these 5 steps

He cracked the weight-loss code and lost the fat he'd been carrying and gaining since childhood.

We often find that many of our weight goals seem unattainable when we look at our dreamy self compared to our starting point.

It’s worth reminding ourselves that nothing worthwhile comes without hard work. Not for one or two days, or even a week. But a consistent effort working towards what we set out to do.

That’s the story of Dani’yal Maneveld, a 28-year-old from Cape Town.

“I was fat all my life, and since I was a child I’ve had very bad asthma,” says Maneveld. “I couldn’t even run for a minute before I started this programme.

“My plan was to lose a lot of weight and get fit really quickly, and it spilled over into other aspects of my life – like my personal and my professional life – as well. I’ve won back my confidence and my self-esteem. I’ve never had a six-pack and I’m aiming for that this summer.”

Read more: These ridiculously easy diet changes will help you lose weight

1. Strength and speed

“I was doing five sessions of cardio and five sessions of weight training a week, with cardio in the morning and then weights at night.”

Read more: This speedwork will kick your treadmill workout into high gear

2. Stretch your limits

Maneveld added Seni Silat, a Malaysian martial art, to his training. “It helps a lot with flexibility and I used those sessions as my stretch sessions, as well as for hand-to-eye coordination.”

3. Rev your fat furnace

“My cardio was quite strenuous. I used HIIT training where I would run for a minute, then rest for about one and a half minutes. I do it at about 60% rest and then 80 to 90% at full blast.”

Read more: J’Something’s top three fat-busting moves that helped him drop the kilos

4. Revamp your plate

“My eating habits have changed immensely,” says Maneveld. “My diet mostly comprises of veggies and stir-fries, grilled chicken, grilled trout and then one day over the weekend is my red meat day.”

5. Challenge yourself

“I would say the best thing to do is to have a goal in mind and to work towards it. Don’t set yourself too many big goals – do it with small, daily goals.”

This article was originally published on

 Image credit: Supplied



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