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my WEIGHTGAIN & FATLOSS JOURNEY with videos & pictures, workouts, meals, ALL supplements taken
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- čas přidán 6. 08. 2023
- MY 6 YEAR WEIGHTGAIN AND FATLOSS FITNESS JOURNEY: sharing all the ups and downs, food i ate, supplements i took and why, workouts i did and everything that has changed over these years to hopefully inspire your journey
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My stats:
Age: 24
Height: 5’5
Weight: 75kg
Waist: 27.9 inches
Hip: 42 inches
I’ve been working out for 6 years.
I am a certified trainer and conditioning coach
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12 July ‘22 - 100 subscribers (1st video)
26 July ‘22 - 1000 subscribers
02 Aug. ‘22 - 10 000 subscribers
21 Oct. ‘22 - 50 000 subscribers
6 March '23 - 100,000 subscribers
Some links are affiliate links which means I earn a little commission if anyone decides to purchase using my link so thank you so my loves for support! 💕
“When you find balance you never have to start & stop.” 🗣 I needed that word today on SO MANY levels. Thanks for sharing your journey! 💕
My favourite part was when you clarified about hip bones. I’ve been trying to make my hip dips go away by doing all the other exercises for months now and at some point i got discouraged because I was so hard on myself that am I not doing the exercises right…the clarification was very helpful thank you. Now when i go back to the gym I have a new point of focus which are my glutes and quads.
I love thay you are real about your progress and results. There are a lot of "get abs in 1 week" schemes for views on here but with you everything is realistic, clearly explained and very inspiring. Love love your videos
My favorite part of this video was you saying " Correcting my form, I cracked the code ". The reason I loved this part because I learnt this through you not only from this video but something you stand form. There is no point in doing something without doing it right. I am in the group with you & I see that other people in the group will always emphasize on the form by either sending pictures snd asking if it's okay or not 🥺. My baby, are you not seeing your impact !!! You may or not see this comment but wow your impact is massive !!! It's not just about posting videos but leaving an impact as a fitness guru ??? Chefs kiss. You doing amazing mama !!! I will forever correct my form. Actually slap that phrase on a t-shirt !!! So we can wear it in the gym !!! It's a need and you are a gem !!
One thing about Bonge?! she swears by RDLs😂❤
if i could wear them, i would!
@@bongegumede Hello nice video. Please help me my name is Ashley. I am skinny, very skinny I am thin. I weigh between 40-42kg 88 - 90 pounds. I would like to gain weight. I am an adult but small 😢😔
RDLs are THAT GIRL!!! 😂😂
Disclaimer...only a compliment, you have amazing eyes, God hath truly bless you, they are incredible...oh and thank you for showing us your journey, you were consistent indeed!
I love how real she's being. A lot of these fitness influencers give advice that isn't applicable to everyone's situation
The part I love the most is where you talk about finding balance between your training and nutrition because when you find balance you never stop and start. I felt like you were speaking to me because I've beeeeeeeeeeen stopping and starting thinking I need supplements or to have an all green diet whereas I simply need to FIND BALANCE.
There were a few parts that stuck out to me. The fact that you didn’t give up was one. Some may see that they are not getting the results they want and just give up, but you did your research and corrected the errors. I also loved that you mentioned the hip dips because there are so many videos saying “grow your hip dips”. One other thing is how you talked about your journey being your own. It can be discouraging if you’re working in the gym and not seeing the same results as someone else, but everyone’s body is different. I am starting my fitness journey after having my 3rd baby at the age of 24. You are extremely motivating. 🙏🏾
The most valuable information I took from this is nutrition, I find my self struggling to even eat 3 meals a day or hit protein intake. I’ve had trouble with eating enough for the past 6 years body dysmorphia is a killer. Sometimes I don’t know how I’m supposed to plan my meals I’ll be doing great for a month or two I fall off and back to square one again. Thank you for the whole video in general it really touched me because you touched basis on a lot of things I tend to do from comparing my self or wanting to be like the person I see to eating and the workouts. Sometimes I just have to push through it and say “I got this.” , because if I do not make a change my self it will never happen.
When you said "Consider your journey as your own."... it hit a nerve because a lot of the time, I'd look at someone else's journey and compare my journey to theirs. And that's something negative I need to stop doing. You're helping me understand that all journeys are different. This information is very valuable.❤❤
Very tiny girl here , literally always struggled with weight gain. You inspire me so much to not give up and continue working on myself I mean 6 years!!
Apart from me admiring you goalically😂 I absolutely love how you explain every single aspect of your weight gain journey especially with food. You lay it out so that it educates your viewers on how to go about understanding their own body and how to feed it according to its needs to yield results and this comes from a girl who can't stomach too much food and doesn't gain no matter how much she eats. That's really what I enjoy about your content and this particular video.
Absolutely obsessed ❤
I’m so glad to see someone who finally post the time their journey took! Geeesh as a beginner who lost 50 lbs and now trying to tone I’m glad to see this. Thank you.
My favorite part is where you said during your training you moved from doing what's wrong to what's right then you got results. And i just learned that one doesn't have to do big changes to see results... Small changes, doing same thing over and over training hard enough👌🏼👌🏼
Gosh i love every single detail coz it will come in handy as I'm also on this fitness journey, thank you so much
Thank you for this video, I’m currently 21 and I’m very insecure about my body …. I need to be patient and kind with myself ❤
My favorite part is when Bonga explains how she gained weight and then transitioned into muscle build based on the workouts she was doing to transition into building and maintaining the muscle 💪 gains.
As well as the emotional and mental health she had to put in to actually understand and maintain her fitness journey as it needed a lot of patience.
The most important part was how what you eat plays a major part in your fitness journey and building a routine that will actually work rather than shying away from certain workouts. ❤
The part that I enjoyed or rather found valuable and I think most people were waiting for us the " 6 years fitness journey" reason being it actually unfolds everything or maybe its a good motivation and as for example anyone who just began watching the channel will actually find a better approach or just wouldn't be atleast too confused about where to begin you know and yeah the transformation is very interesting and I love how you actually boost the positive energy constantly for us who look up to you and how you actually keep us motivated .it's also how you touched on actually understanding and connecting with whatever exercise you do and that's actually helped a lot cause one can not do something they don't understand and expect better results it actually starts with you and understanding your body of which most people don't actually mention that it's really amazing. You are really amazing keep on spreading this content we love it🙂.
The hip dip clarification (i.e focus on quads, waist & glutes- gives the illusion of "hips) and also the food intake part. ❤👏🏾 I eat twice each day, yet I'm trying to gain muscles. 🤦🏾♀️ This journey really does not look easy, it requires hard work and persistence. Thank you Bonge. ❤❤🙏🏽
Hi Bonge. My favorite part was when you spoke about your weight gain journey. I too struggle with gaining weight. I had to acknowledge, like you said in the video that people are struggling in their different ways, that I'm dealing with my mental health. This has affected me really tremendous because the stress I feel knowing I'm skinny, on top of people reminding me has made it worse. I am 20 years old and what you said about my body still growing has encourage me to realistically work towards my weight gain goal. Thank you.
Hey Bonge, my favourite part.. was when you spoke about how you feel mentally affects your fitness journey because i would start going to the gym with good motivation and being in a good space but the moment i start to feel pressure or stress or even gym anxiety it would really affect my workouts and lessen the amount of time i want spend at gym..i resonate with that so much.. “consider your journey as your own”…
Taking pictures is still something I need to work on. You are definitely motivating me in my fitness journey because it is literally what I am working towards[I will be patient and enjoy the process]. What a beautiful journey! 😊 I love this video, it's more like a sit down/get to know me grow in my fitness journey.
The part that excited me the most was when you said creatine, workouts and nutrition…THICKK!!
Ha it gave me joy. I’m currently trying to structure my diet and get my workout form right…plus I recently ordered creatine so hearing u say those words confirmed that I am on d right track.
Fingers crossed now!!
We love lifestyle vids !!
It’s so interesting to watch people on the other end of the spectrum.
Reading your comment sections, there are so many women out there really trying to gain weight ( I hope you guys succeed in your goals✨✨) . It’s such a foreign concept to me. I watch your channel for fitness advice but also just to remind myself if others perspective.
Id like to start and say youre an inspiration to most and i really love your personality and Sense of humor❤ the part that was valuable to me is the nutrion topic because ive been trying to lose weight and you touching on certain spots about the nutrition is really helpful 🎉🎉
My favorite part is where you speak about nutrition and how it's always about how the food was prepared, especially because I stay at home and the food we have is the food I eat. I've been struggling to stick to my caloric budget lately which in turn discouraged me from working out because I know that the two go hand in hand. Thank you for the reminders. I will plan my meals and prepare them in a healthy way going forward.
My favourite part of this video was when you explained supplements and that not everyone needs them, mostly because I don’t take any too.”don’t put a band aid on the problem, rather cure it” I wish more people would realise that you don’t have to take sups, unless you struggle w/ a certain nutrition intake ❤️
Subscribed! You're before body shape is pretty much where I am and your current body shape is what I want to achieve and to know this can be done in the gym - take ALL my money.
Hey girl, I love the part where you spoke about nutrition, that is one place I have been struggling in. I put 110% effort in the gym and 0 when it comes to nutrition. Watching your videos has really helped me a lot. Love you❤
I used to ONLY do hip thrusts for lower body 1-2 x a week. It did give me shape and projection, but once I incorporated Bulgarian split squats, my glutes went from a 7 to a 10!! Hip thrusts are still my fave, but one can’t go without the other, imo. Thoroughly enjoyed this video. You are beautiful girl! ❤
I've been struggling so much with understanding how to eat and what to do to reach my goals, I'm not skinny but I don't have a lot of body fat either, so I've never understood if I should cut or bulk but this video helped me with understanding how what I have to do and how to eat without gaining a lot of body fat, but eating enough to build muscle, thank you girl
Ive watched many videos yet you come across so genuine, pure, relteable and to the point. You have a gift of engaging and you do it so well. God bless you and thank you!!!❤ ❤❤
I'm glad you mentioned that we should challenge the muscle. I feel like I'm struggling to gain muscle, yes I'm happy with the progress I've made, but the gains are very slow. And by watching this I think I know why, I don't challenge my muscle enough, as soon as I see that my body won't stand a certain weight, I stop because I'm also afraid of hurting myself and not be able to train. But I will try to increase the reps and sets instead of weight and see where that will take me.
Also, I used to get annoyed when I don't sweat at the gym, especially when doing upper body. Thank you for reminding us that when going to the gym, don't aim to sweat, aim to get a good workout and aim to gym feeling stronger, aim to improve the form. Thank you so much sis. Love you ❤️
I'm struggling with the nutrition part of my journey the most, cause I live with my parents and eating what's there to eat (9:56) so when you touched on that I was like I'm okay, I'm doing alright. What I found most valuable is the insight of what results I'll get from a plant- based diet and that taking a weight gain supplement ( the mindset I should have when taking supplements) also means putting on body fat because those are the two things I was thinking of trying in order to see some results. Thank you for that list of proteins
I appreciate that you put emphasis that results take time and that we should be patient with our bodies throughout all your videos, including this one.
Bonge i love watching your videos
You don't only touch female but also males i learn a lot about the gym through you and also life and help me over coming so of my personal life challenges thank you a lot and keep going God bless you my beautiful sister
Thank you so much! 🙏🏾
I’m so glad you spoke on protein supplements! I was getting so discouraged because I don’t like the taste of many protein shakes, glad to know it’s ok to eat protein foods instead.
You are life! Your transparency, personality, humor, and knowledge, chefs kiss! I thank God for your being here!! Will your programs work for women 40+? If so, I'm in!
One thing about Bonge she is going to keep it real ! and break it down period
Would love to see more lifestyle videos from you please!!
I plainly admire you ♥️ . I'm encouraged.
Thank you Bonge.✨
Thanks Olivia! ❤️🥺
bonge is my girl!!!! im grateful for finding you i cant stop saying that!!!
🥺🥺🫶🏾
💜I Love Your Transparency and Not Gate Keeping👏🏾 Beautiful, you're out here changing lives🧬 🥳You're Priceless🏋🏾
Thank you for this video! I definitely needed this. Glad i came across one of your shorts. Now I'm subscribing. I was skinny all my childhood, then I tried to gain weight - food only little exercise and I got "fat". Now I want to get thick with abs
Thank you for giving more info on supplements (Mass gainer) . I love your authenticity in this video😍 . Your content is so relatable. I like that you mentioned how you put on fat while trying to build muscle. Thank you for your transparency sis ❤️❤️
This is because we tend to get worried that we're doing the wrong thing the minute we gain fat🙃 Thank you for this❤
Hey girl , I love the part where you spoke about nutrition, I recently started my health journey, and I have been trying to learn about weight loss and what to eat. Lol 😆 when you spoke about supplements I felt a way 🤣🤣 , because I was almost caught up with the idea of trying to find the best supplement to increase my protein intake but you reminder me that we have to first start with our food and then if needs be we incorporate additional sluppments👌 being new to the fitness lifestyle i am super grateful for your contents. They are informative, motivation and balance i love that you dont compromize health for body goals... keep being great ❤
My favourite part has to be where u talked about resistance training and to work better on form then how many types of workout positions i can do
And why is because I workout at home it encouraged me that even if I don't have the equipment yet resistance training is key because I had asked a question about working without equipment before watching the part you talked about it and am encouraged to continue with what I have now
I love how happy you are with where you are. I honestly just love your journey so many times that you have made me feel like I am going to be okay God will work it out just by listening to your stories and watching you videos. Like you are a tangible representation of a dream come true.Your journey was a long journey and it was not always easy. I love that allert us that this is a 6 year journey. I know I struggle with being happy/ content with were I am and I look at you like why am I not there forgeting that you had to work hard for for 4 years. Also love that you shared that we need to be patient because that affects our results girl I am not patient and I just want to gain so I need to year that😅. Lol I like running but I also realised that I am loosing weight 😅🥹. I love your personality the 10 exercises killed me 🤣🤣 “ma’am”. I want to thank you for being vulnerable and honest with jour journey it give us hope and inspires me for my own fitness journey. Oh and gurl I have tried growing hip dips once again thank you for being honest 🤣. People at the gym used to give me a side I after watching your video I understand 🤣🤣. Lastly “supliments are there to supliment” I’ll remember this. Also I am on week 4 of your 10 program and I am feeling good! Ao thank you your chanel have made my fitness journey much more enjoyable and effective.
Your voice is so calming and warm 🔅
you look stunning! I enjoyed this video and yessss please to the lifestyle content
Yaayyy thanks for sharing!! Perfect timing for my lunch break ❤❤❤
Tha k you for being so honest with us ❤❤ I did RDLs today for the first time in 3 yrs😅. I love them so much now. Please share more on best yummy snacks whilst on a fat loss journey ❤
"I hear the food I hear the food talk but gimme the supplement"
That made me LAUGH OUT LOUD😂It's the face she made too. Girl stob it
Thanks so much for sharing your work out journey. Yes we love lifestyle POST IT❤
Thank you for this informative video.❤
The parts I've enjoyed is the importance of workout plan, because it helps to set goals and track my progress. Also helps to stay motivated and focused on the goals. It helps me create a balanced workout routine that targets my body goals and avoid overtraining. Second part is about nutrition,it was valuable because now I know it is important because it will help me in achieving my fitness goals by knowing what type of food I should consume. Third part that was valuable is about documenting my journey so that I wil track my progress and it can help me stay motivated when I see results and I can identify areas I need to improve. Fourth valuable part is to have patience that teaches me there's no short cut when it comes to fitness it might take time depending on how my body responds to the workout plan and nutrition I use. I also liked the fact that you were vulnerable about supplements the fact that you shared about good and bad side about them. And how should one balance them.❤️❤️
Thank you so much for these vids Bonge! Helps me to always stay motivated. I appreciate these☺️
and i appreciate you!
Hi dear! you said very important words for me. stress and events in life greatly affect fitness progress. when I subscribed to your channel, I weighed 59kg, now I weigh 64kg, gained 3kg of muscle. in June of this year my mom died of cancer and my life was turned upside down and I took a break from fitness, I feel guilty and it's hard for me to force myself to move on. but I promise I will gain weight, your videos help me in this, thanks baby, I will follow you always 💝💝💝
Oh baby, I’m so sorry to hear that! My deepest condolences! I’m so proud of you for even wanting to push but please know that you can take your time with it. The gym/working out will always be here and what’s most important is your well-being. Sending you the biggest hug!
@@bongegumede thank you, I know everything will be alright! I can't wait for the next video 😍
You are officially my favorite YTber😊
Thank you for this ❤🥺
This helped a lot and just put me back on track. Definitely will start saving the tips. Funny how you the reason why I started rdls ,you are appreciated ♥️
I definitely appreciate how you will make sure ,you look good for gym and your face when the door opened chile😂.
Definitely grateful for the nutrition part of the video because that is where I definitely lack in and need to push on that and when you mentioned how much cardio you did ,when I tell you that I swear I that is one of the things I needed to lose weight but I realized how I need to actually start working on building my muscles and training till failure,will definitely take that into consideration
Thank you once again ,you are such a saving grace 🦋
Great content as always
We love lifestyle too ❤
"Those knees are not giving stallion" I died. 😂😂😂😂😂😂😂
6:29 I love this part so much as I know I can relate to it so much. I am at that age of 19/20 and feeling a burst of rush on how I want to look and wanting to rush the whole process . Forgetting that my body might change as I grow more and this is not really the final stage.I have to learn patience to the whole process/journey.
You mention individually alot throughout the video which is really important cause at the end of the day we are all different and our diet does not have to be strictly the same but we all can change and work our way around all your tips.
Love how you so real on building our bodies through workouts and admitting everything such as the (hips/hip dips) it sheds light on something that not alot of people talk about.❤❤❤❤❤
My favourite part of this video was when you said we all have different lifestyles and different things that are happening around us, because people tend to be critical of the way you do things compared to how they do things,forgetting that we are all different and we don't go through the same things in life...People will say you should buy this and that and you should do this and that and make you feel bad for not being able to afford those things because of the difference in finances...One thing I don't understand is why people always feel entitled to opinions...They will tell you you are lazy and for working out 4 times a week only and that you wont see results,not knowing what lifestyle you live and how u have to make things work in order to remain consistent at the gym..It's so discouraging when people make u feel like you are not doing enough and make you feel bad for not being able to afford certain things relating to gym.... So I felt better when you clarified that part😊❤
Hey!!! it ain't six P.M. yet girl. 😍😍😍😍Hey sweet thang thank you for sharing your journey. Means alot awwwwwwwwww ......
😂😂hey boo!! ❤️
@@bongegumede 😍🥳🥳🥳🥳💋🥰⭐🙌
The baddest!!! 😍😍😍
Thank you, informative video and love your personality ❤
Super insightful!
I love this thank you for sharing❤
Please dooo a video on the correct way to do RDLS please !!!
I'll definitely buy your book🥰
Love your videos!
I absolutely love listening to you- so many FACTS. Thank you for sharing the knowledge with all of us.
I got you always mama❤️
Very informative thank you!❤
Hi! I love your videos they are really helpful and I'm learning so much. I was curious how you became a certified trainer and conditioning coach what what steps I can take to become one. I tried a program called Nasm and honestly it was just too overwhelming for me. Or at least suggestions on how I become more knowledgable in this area. Thanks!-Justyna
Very informative ❤
Awesome video thank you ❤❤
looking good!
She looks like young lady Danbury from bridgerton
you so damnnnnnn gorgeous 😍
Thank youuuuuu🥺
Hey Bonge, thanks for this video it really helps, ❤I’m starting to see some muscle and it’s all because of your workouts… which creatine brand would you recommend if we can’t find the one on Amazon that you used?
So now I have a question. I have a workout split, and plan to train 3 days out of the week working the muscle groups of my legs, glutes, chest, back, arms, and shoulders. After my sets for targeting my specific muscle groups I planned to run on the treadmill for 15 minutes after to get some cardio in. Is that not a good idea? I didn’t think 15 minutes of cardio after my workout session would be enough to kill my gains, but now I’m not to sure.
How tall are you! My goal weight is 165 but my husband thinks that’s too small. I’m 5’7. I think 165 muscle is different from 165 skinny.
What waist exercise should I do
I hope you don’t mind me asking… how tall are you? I would like my legs big like that but it’s hard to find someone that’s tall with nice plump legs like I am striving to achieve.
🔥
If my goal is to loose tummy fat nd achieve a hourglass shape what would u recommend ? Im already thick but im trying too loose my fupa and become more defined . Ive been going to the gym I started a 4 day split. But i think its my eating i really dont know wat to eat for the best results. Also should i not do soo much cardio or is it needed for me because im trying to slim down ?
Cardio is definitely needed so I would say 1-2x a week, get into a slight deficit for a few months and balance out your meals, less processed foods and more protein, veggies, light carbs 🤍
Ms Bongi, how tall are you?
You look lovely,
Your forehead is fine Bonge😂😂😂
girl, 🤣🤣 it was doing a bit muchhhhh
And Booom thick
First
PUUUUURRRRR!! 🫶🏾🫶🏾🫶🏾
Bonge why are you walking around with this accident causing beauty?????
Thank you so much for this🫶🏽
Ms Bonge's sit down videos?Loooove them🧎♀️🧎♀️🧎♀️😭😭🤌🔥🔥🔥
This was such an informative video, I enjoyed the nutrition part of the video because, I put in the “work” (in inverted commas bc 6+months in the gym and there’s still zero results)at the gym but my relationship with food is a bit complicated 😭🫠.