https://jpnyiha.com/online-fitness-coaching/

japesfitness, Nairobi, Kenya, Nairobi (2026)

01/08/2022

A peep into the weekend. 🏋️‍♀️ 🌳 🏋🏿‍♂️

12/07/2022

Transformation Tuesday!

Jomo managed to build muscle and lose fat during our 6 months working together. He lost a total of 16.7 kgs (91 kgs down to 74.3 kgs)!!

He worked hard, fully dedicated himself to the process, and never once complained, even when things got tough. Honored to have worked with him. Here’s what big man had to say 😊

“Honestly training with JP as my coach is probably one of the best fitness decisions i’ve made in my life. The fact that he works personally with you and makes a custom program that will be to your convenience and still put you on a path where you’ll make massive gains.
Thank you JP for pushing me through my transformation! :)”

06/06/2022

Week 2 Physique & Diet update.

Starting weight: 77.9 kgs
Average weigh in at the end of the week: 77.2 kgs
Loss so far: 0.7 kgs (on average)

It’s been a great week overall! Stuck to my calories for the most part except for Saturday. 🤣

I was morbidly hangied from Friday & my only source of comfort was the fridge. It wouldn’t be stretch to say that I devoured at least 3000 calories plus. Fml 🥲

Either way, s**t happens. Got back on track on Sunday & we are back to 77.3 kgs as of today morning! (When this photo was taken).

Takeaway tidbit: you guys will also mess up in your diets. Multiple times. Trust me, it’s never that serious. The best thing you can do is learn from it, leave it in the past, and get back on track!

Strategy for this week; I’m sticking to the same calories (2,100) and step count (12k 6 days per week). What’s not broken we will not fix.

11 more weeks to go! ✊🏿

31/05/2022

Weight: 77.9 kgs (heaviest I’ve ever been)
Bulk duration: 4 months…ish.
Calorie Consumption during this time: every calorie in sight.

Intentionally went hard for this bulk. I had been relatively lean most of last year & I wanted to see how I’d look/feel being a ka thiccums.

It’s been amazing eating like a pig. Zero regrets 😂 The extra weight has also done wonders for my strength in the gym!

BUT! It’s a pain in the ass having to revamp my wardrobe. Thus, we’re going on a small cut. 12 weeks long.

End date: 23rd Aug, 2022.
Starting Calories: 2,100 daily
Protein Intake: 172 grams daily
Cardio: 12k steps 6 days per week

Goal this time round isn’t a specific number. Rather it is to get as lean as possible by the deadline.

We’ll take it slow & steady. Looking forward to documenting it for you guys!

Particularly to show you that fat loss can & should be simple, and even fun! If you do it correctly 😊✊🏿

Day 1 physique update. 🤟🏿

12/05/2022

Weight Loss is NOT LINEAR.

Sometimes even when we are doing everything right; eating in a calorie deficit, tracking our calories daily, getting in our workouts and cardio on a consistent basis, you might wake up the next morning, only to find that your weight has shot your by a bit.

This can be devastating 🥲🥲🥲
And rightly so! Who wants to work hard 😓 only for their efforts to be rewarded by regression?

Nobody.

However, the silver lining is this,

Daily fluctuations in weight, both up & down, are completely normal, to be expected & nothing to worry about 😊

Our weight can vary from day to day for a multitude of reasons:

1. If your sodium (salt) consumption was particularly high the day before, you will retain more water in the morning. Increase water weight can mask fat loss.

2. Maybe you finished eating later on in the day than you normally would. That could skew your w weight upwards.

3. Drinking a lot of water before bed.

4. Drinking water before weighing yourself in the morning.

5. (For women), your periods will increase water retention and this mask weight loss for sometimes up to a week!

6. You weighed yourself during the day/evening after eating a meal two.

Because of all this, the most accurate way to assess progress is by taking your weight first thing in the morning, after using the loo if need be, and calculating your average at the end of the week.

Making adjustments based on individual daily weigh ins is why most people give up when trying to lose weight.

Provided you have lost anywhere from 0.5-1.5 kgs on average, nothing needs to change. What is not broken does not need fixing. If it’s a little below or above that’s also fine.

If you have more fat to lose, aim for the higher end of the range. If you have less, aim for the lower.

So the next time you step on your scale, on the brink of your third consecutive panic attack for the week, take a breather and assess your progress objectively. ✊🏿

06/05/2022

Alcohol in an accelerated Fat Loss Phase. The bane of every Kenyans’ existence 🥲

There’s good news & bad news.
Good news is, we can still drink & lose body fat! 🥳🥳🥳

The bad news however? Is that alcohol has calories, and quite a few at that 😭

Protein & carbs each have 4 calories per gram. Fats have a whopping 9 calories.

And alcohol? Ebu guess?

7 CALORIES PER GRAM.

In addition to that, it’s liquid, making it very easy to consume a hefty amount of.
All of which is more than enough to f**k up your progress.

Now, what can we do to mitigate this?

Moderation! I know this term might be foreign to many of you (myself included in many occasion), but it is necessary.

Here are my top tips for turning up & losing fat successfully:

1. One turn up day a week 🎉: As discussed above, alcohol has many calories. We want majority of our caloric intake to come from nutrient dense, calorically sparse, whole foods. That is what will keep us satiated & comfortably able to eat within the confines of our calorie budget.

2. On drinking days, omit starchy carbs, opt for protein, greens and fruits instead 🍖 🥬 🍎: Protein is more satiating than carbs & it is imperative in facilitating the muscle building process. Greens are full of fiber & have barely any calories, thus you can consume copious amounts & easily abide by your budget. Fruits are more fibrous & less calorie dense than starchy carbs. Save your carb calories for alcohol. You’ll need it 😀

3. Omit cocktails 🍸🍹: Not that they are bad. It’s just that they tend to have a lot of sugary ingredients. Sugar has extra calories that could best be saved for actual food. If you must have a cocktails, limit them to no more than 2-3 at the maximum. Same goes for beers 🍻. My advice would be to opt for hard liquor instead and a sugar free mixer eg. Coke Zero/Coke Light, Red-bull Light, Sugar-free tonic, etc. These options will satisfy your sweet tooth without the extra calories 😊

4. Last but not least, TRACK YOUR ALCOHOL PRIOR TO DRINKING📲: This is the only way to accurately ensure that you do not accidentally exceed your calories for the day. Which is easy to do when you are s**tfaced. Trust.

29/04/2022

How To Deal W/Hunger In An Accelerated Fat Loss Phase (Mini-Cut).

1. Caffeine ☕️: It is a potent appetite suppressant. Can be found in coffee, sugar free caffeinated drinks, tea (albeit in small amounts), etc. be careful however not to overdo it lest you plan on having garbage sleep.

2. Eat an unnecessary amount of greens/vegetables 🥬: Greens are extremely low in calories. They are also rich in fiber. Fiber will help keep us full & reduce our likelihood of overindulgence. The low calories means we can eat a lot of them without it hindering our deficit in any way.

3. Protein w/your main meals 🍖: Protein is more satiating than carbohydrates & fats. More so, it is imperative to eat a sufficient amount of your goal is to build muscle. Eat a serving w/each one of your main meals.

4. Mindfulness (Be present & eat slowly) 🧘‍♂️: You don’t need to watch something on your phone or TV when eating. Be present during your meals and savor them. This will better attune you with your bodies natural satiety cues. When you are satisfied, stop eating. It’s not the end of the world to save your food for later.

5. Acceptance 🥲: A mini cut is temporary (2-4 weeks max). We will not be eating toddler level calories forever. This is not a sustainable approach as I have said before. You WILL be hungry. Suck it up. Again, it’s only temporary. Provided you follow the principles listed above, you will survive 😌

26/04/2022

Weight Loss VS Fat Loss.

Weight loss is facilitated by eating less food (calories) than it takes to maintain your current body weight. Weight loss advocates generally tend to follow restrictive starvation diets, eating very little on a day to day basis. This is usually done in tandem with rigorous cardiovascular exercise.

This combination of a very low caloric intake and excessive cardio burns body fat yes, but it also creates the perfect storm for burning MUSCLE. Which is a BAD thing.

Muscle is what regulates your bodies’ metabolism. The more muscle you have, the more calories you will burn throughout the day. Losing muscle mass will do the opposite; it will stunt your metabolism. This will make it harder not only to lose weight over time, but to keep it off once you have lost it. Which is why you see so many of these individuals lose weight for like a month or three, only to regain everything a couple weeks later.

So. What’s the solution?

Opt for Fat Loss instead.

Fat loss focuses our approach on losing body fat & building, or at the very least maintaining our lean muscle mass. This is much more effective in that:

1. You will increase your metabolism as you build muscle which will make it much easier to lose fat & keep it off for good.

2. You will look great! Muscle is what gives your body “shape” & “tone”. Toning is somewhat of a misnomer in that it is has no real definition in exercise science. The solution to looking toned is a simple one; reduce your body fat levels, and workout to build muscle.

The more of both that you do, the more toned your physique will appear. 😌

21/04/2022

Aaah. Started my mini cut yesterday. The goal being to lose as much body fat as possible within the next 3 weeks 🙆🏿‍♂️

For those that don’t know what a mini cut is, simply put:

“It is a short window of time during which an individual eats in a steep calorie deficit with the goal of losing as much weight, and more so body fat, as quickly as possible.”

Proponents for going through a mini cut are two-fold:

1. Those that have been bulking for an extended period of time & have become uncomfortable with their body fat levels.

2. Those that have a lot of weight to lose and want to shed a chunk of it off quickly.

Understand however, no matter what category you fit into, this approach is neither healthy, nor sustainable in the long term.

Which is why I personally recommend capping your mini-cut at 2-4 weeks at the absolute maximum.

Shorter than this & you won’t lose any significant amount of body fat to make the cut worth it. Longer than this and your hunger levels will simply be too high to realistically sustain it. Not to mention the increased risk of muscle loss, lethargy, trash sleep, malnutrition, etc etc.

I’m not currently tracking calories myself. Instead, I’m using the “portion method” for my main meals, and snacking on fruit during the day (see video for an in depth description).

I also fast every morning & skip breakfast. My first meal essentially being lunch.

The goal is to lose as much fat over the next 3 weeks. Curious to see the results. 🤩

04/04/2022

Bulking Progress.
Starting Weight: 67
Weight Today: 77 Kgs
Duration: 3 months

In the past, I used to promote really a really slow and controlled bulking approach. One that allowed you to stay as lean as possible whilst building muscle mass. I followed this approach myself, eating roughly at maintenance level calories (just enough food to maintain my body weight) or just slightly above that.

The results? I stayed lean during the course of last year, abs and errthaeng, but swear down? I gained like 2kgs of muscle mass. Which is negligible AF. 😭

If you want to maximize the lean muscle mass on your frame, eating in a moderate calorie surplus will get you to your goal the fastest. 200-300 calories above maintenance is an appropriate range for most people.

In addition to that, if you are serious about gaining size, you will have to sacrifice your abs. I made this mistake many a time in the past. Constantly fixating on having abs, eating in a deficit for majority of the year, and as a result, I barely made any progress.

I know this might be tough for some guys to do. However, it is important to understand that eating in a surplus, will result in some body fat being gained over time. Which is a natural part of the process! Provided your surplus isn’t massive & within the ranges I’ve provided, you will make progress just fine without having to worry about flirting with obesity.

The longer you can eat in a surplus for, provided you are training intelligently of course, the more muscle you will build. 6 months should be the bare minimum. Muscle tissue takes a long time to synthesize, so work with your body & give it ample amounts of it!

Other than that, embrace the extra fluff. It’s not that deep. So what if you don’t have abs. Your shirts will fit tighter. You will look considerably bigger in clothes. You will be brutally strong in the gym. And you have a lot of room for flexibility with your diet!

More so, when you eventually cut down and reveal what’s been hibernating beneath the fat, it will be a sight to behold 🙌🏿

Till then, stay chunky, lift heavy, sleep plenty, and the rest will take care of itself in due time 😌

27/03/2022

S T A T U E S Q U E

23/03/2022

Transformation Wednesday 💪💪💪

Man like Joseph w/an amazing 3 month transformation! We started off at 142.3 kgs, & managed to cut down to 132.9 kgs!! That’s 9.4 kgs lost in a little over 3 months!! 😭😭🤟🏿🤟🏿

And no, this was not done by following any starvation diets or rigid meal plans. If anything, he was able to eat to his satisfaction everyday, hunger was never an issue, and we were actually able to include foods that he liked and enjoyed!

We also only worked out 3-4 days per week, w/only a pair of 15kg dumbbells available to us. Cardio consisted of walking (10k steps minimum) most days of the week.

I must commend his willpower. Particularly towards the end of our journey. He committed himself to the process, never complained even once, and as you can see, the hard work has paid off!

And the best part? This is only the beginning 👀🙃

Transform YOUR body today.
Link in Bio. 📲

japesfitness

01/08/2022

12/07/2022

06/06/2022

31/05/2022

12/05/2022

06/05/2022

29/04/2022

26/04/2022

21/04/2022

04/04/2022

27/03/2022

23/03/2022

Address

Telephone

Website

Alerts

Shortcuts

Share

Category