Fitness expert Ofentse Boloko is a model, personal trainer, and bodybuilder by profession. He’s also one of the few select contestants who will participate in the Tropika Treasure Island Challenge season 10 in October 2022. Boloko was in conversation with Gisele Wertheim Aymes and Pie Mulumba during Longevity’s weekly #WednesdayWellness Insta live session. He shares his fitness journey.
Fitness is his heart’s calling
Boloko explained that he is a self-diagnosed fitness addict and can’t curb the idea of not being able to exercise. He’s also extremely goal oriented.
“I am quite a goal oriented person and when it comes to my health and fitness goals, I don’t compromise unless it’s my day off.”
Fitness has been a part of his life since young. He comes from a rich sporting background. It all started at a young age, becoming a 100 m sprinter, a boxer, and a professional rugby player. Boloko played rugby for the Sharks and EP Kings.
Currently focused on bodybuilding
His most recent fitness focus has been bodybuilding. And when he is not building up his muscles and strength for competitions, he models.
His focus and determination is paying off. Boloko is a South African Muscle Model champion.
He cites his childhood and being raised by a single mother, “as all the motivation I need in this life!” This gave him the confidence and belief that he could achieve anything he wanted in terms of his own fitness career. In turn, his sport has been his saving grace.
“Sport has not only kept me healthy, but has helped me endure my life’s challenges especially the passing of my mother.”
His mother meant the world to him. Her passing was the worst challenge Boloko has faced in his life. She passed just 3 weeks after his South African championship victory.
Boloko had to manage his grief and keep focused on his goal, which was not easy. However, with grit and tenacity, he has pushed through. He admits he is also extremely disciplined in everything he does.
“It is amazing what the human body can do, especially when you apply training, fitness and nutrition. You can really get a lot out of it.”
What does a typical day look like?
Boloko does not believe in spending hours in the gym. “However,” he says, “I strive to achieve maximum quality from a session and that is usually 1-3 hours max.”
He trains 5 days a week and focuses on his diet. His training will vary depending on whether he is competing or not.
“I focus on a high intensity quality session, which is continuous pressure on my body which promotes rapid muscle growth and weight loss.”
The importance of sleep, food, discipline, and fitness
Boloko explains that sleep is very important to your good health. He aims to get at least 7 hours.
Bodybuilding Training Splits
A question nearly every beginner asks: how many hours of training should you average a week to become bigger and more defined? The answer is this: it really depends on your training splits.
His current prospects of bodybuilding are more on muscle modelling, TV commercials, billboards, and social media campaigns. As a bodybuilder strength training through weights is critical but specialized nutrition, incorporating extra protein and supplements when necessary, is equally significant.
What does he eat?
His diet consists of four meals a day (small portions). High protein, low carb meals. Off-season he eats whatever his heart desires, and he usually cuts down a lot during prep.
“Discipline is always key. Especially when getting invited to events where there is an abundance of delicious food and beverages.”
“So, when I’m not competing and doing bodybuilding shows. I have to eat four meals a day. My first meal of the day would be a bowl of oats with blueberries. In terms of snacking before my next meal, I’d have a banana.
My second meal of the day would be broccoli and chicken. Obviously, I have to weigh my food because I’m not doing any body-building shows. Unlike when I am doing body-building shows, I need to be precise and accurate on how many grams of chicken I’ll be having and how many grams of broccoli I have. My fourth meal would be potatoes and chicken or mince. I like to mix it up”.
How to get fit
If you’re having trouble beginning an exercise plan or following through, you’re not alone. Many struggle with getting out of the inactive channel, despite their best intentions.
You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach.
Boloko says “You need to set your realistic goals. If I’m going to start my fitness journey, what is it that I’m trying to establish, at what time frame? I always encourage my clients. Some have had gym memberships for years but have never set foot. I try and get them to have a good time”.
Exercise can be a fun time to socialise with friends, and working out with others can help keep you motivated.
Boloko recommends, “Join group classes or go hiking with friends. I think that’s a great introduction on what to expect in training or exercise in general”.
Trust yourself. You will always know what’s best for you, sometimes people will talk down of you because of their own insecurities and failures in life. They will try to detour you from your own vision, so watch out because not everyone is going to be happy for you.
Make time to build your fitness up
Even the busiest people (like Ofentse) can find free time in their day for activities that are important. It’s your decision to make exercise a priority.
“Time management is very important; I mean I work from 5’ o clock in the morning and finish in the evening. I see clients back-to-back at times. But I still make time to put in a work out”.
The time you invest in exercise always comes back in the form of more productive hours.
Boloko says it’s essential to always fill your mind with positive things because life can be challenging.
“So read books, meet people and share your knowledge. That’s how I got to where I am today. I don’t second guess myself and if I want something I work for it.”
The best advice I’ve received: Trust myself more because I will always know what’s best for me.
Generally speaking, the best routine is the one that fits in with your life.
Finally, Boloko is clear on his goals and where he is headed. The Tropika Treasure Island Challenge is just another notch under his belt. He has greater aspirations in the fitness industry ahead. As he says,
“I don’t second guess myself and if I want something I work for it.”
WATCH THE INTERVIEW
The video interview contains the full dialogue of this interview, and you can watch it below.
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You can follow Ofentse on Instagram and get more insight into his wellness program: @ofentse_boloko