For many women who hit the gym, the goals are often the same: flatten the stomach, sculpt the desired curves, and build a strong physique.
But for 26-year-old Nyambura Gitonga, nothing has ever been a struggle. She is grateful to have been blessed with a naturally curvy figure, which is linked to genetics.
“I think it’s all in the genes. If you look at my mother, it’s easy to see where I got my curves from,” Nyambura shared with a smile when we met at the Brimark Fitness Club in Nairobi.
However, not everything happened naturally for Nyambura.
“My arm has always been a challenge,” he added.
Until last year, Nyambura, who balances her 9-to-5 job with running her business, had never set foot in a gym, nor had she considered exercising.
“I never saw the need. Every time I left the house, dressed, I got compliments on my figure eight figure. This went on for a long time until I was satisfied,” she reflected.
But comfort, as Nyambura discovered, can sometimes lead to complacency.
Their previously active lifestyles have diminished, and with their busy schedules, they rely on meals more often.
“I’m usually at home, and because I live alone, ordering food is easier than cooking. We all know takeout is usually greasy, salty, and spicy-rarely nutritious-but it’s easy to close your eyes when it’s convenient,” he admitted.
Over time, Nyambura began to notice changes in his body. His hands grew larger and less toned, and his face began to show the effects of an unhealthy diet.
“You got to the point where people started commenting. Someone joked that I was like miraa (khat) sprinkled on my cheeks because I was so fat,” Nyambura recalled with a laugh.
“Then someone else asked if I was pregnant. My jeans and swimsuit no longer fit. Things got out of control.”
For people who are used to receiving good compliments, critical comments are a wake-up call. Nyambura knew he had to act.
He decided to join a gym to restore his health. For four months, he followed a consistent exercise routine, guided by a gym instructor.
“I was lucky because my body responded quickly to food and exercise. In two weeks of regularly going to the gym, I started to see changes. My arms got tighter, my stomach stopped growing, and my face started getting fat,” he said.
Boxing and strength training
Nyambura’s workout routine is centered around strength training, with a focus on reducing flabbiness in the arms and face.
“I’m not a fan of cardio. It uses a lot of energy and makes you tired with minimal results. I prefer weight lifting because it builds strength and tones the body,” he said.
Her gym sessions usually start with 15 minutes of slow walking on the treadmill and another 15 on the bike before moving on to the weights.
They incorporate specific arm exercises such as bicep curls, tricep dips, and overhead presses, which target the muscles in the arms, helping to reduce flabbiness and build definition.
“I recently added boxing to my routine. I don’t know much about it yet, but I heard it’s great for toning your arms and upper body because the movements and jabs really engage your muscles,” Nyambura shared.
The combination of boxing and weightlifting not only helps the arms but also contributes to a slimmer face, as the intensity of the training increases the overall fat burning capacity.
Nyambura also made significant changes to her diet.
“I stopped ordering takeout and started meal prepping. I focused on high protein foods and portion control became second nature because I tend to eat small amounts at a time,” she explains.
Foods rich in protein are eggs, which are combined with many vegetables and fermented coffee.
“Eggs are very nutritious, so I eat three to four boiled eggs every day. I also started drinking fermented coffee, which helps burn fat by speeding up the metabolism. It’s more effective without sugar, so I take it black,” Nyambura added.
Fermented coffee, he explains, is brewed using a special fermentation technique that enhances flavor and aroma, making it healthier and easier to digest.
Focus on unique goals
While many women may focus on toning their legs or glutes, Nyambura has a different goal.
“I really want to get a good back. A strong back gives a unique symmetry and balance to the body, making you look more attractive. That’s what I’m aiming for,” he said with a smile.
“Not many women focus on the back, but I think it’s one of the best features when it’s well-toned.”
Reflecting on his journey, Nyambura admits that it was not always easy.
“Staying consistent was a challenge at the beginning, but when I started to see results, it became motivation. The main thing is to set small goals that you can achieve and build on them,” he advises.
Nyambura encourages others to do strength training and be patient with their progress.
“It’s not just about looking good; it’s about feeling strong and confident.”