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Etienne down 48kgs shares his tips with us

Etienne du Bruyn went from  165kgs to 117.4 kgs in 11 months… now he was kind enough to share his story and tell us how he did it in his own words ….



Point break

Pushing the scale on a 165kgs at the age of 28 was no joke. I was eating myself to a early death. Breakfast had no meaning. Lunch and supper consisted of takeaways 7 days a week.

Burgers, fries, pies, always upsize or extra large and a lot of beer and coke. I ate everything that was bad for me.

By may 2012 sharp chest pains and constant headaches forced me to go to the doctor. He did tests and was shocked that I was still standing, because my blood pressure was to high for someone my age!

I had to much salt in my blood and the fat I was carrying around put a lot of strain on my heart. The 20 cigarettes a day was not helping with the heart at all. I was a heart attack waiting to happen. At that moment my mindset changed completely.

 My first long term goal – 50kgs fat loss

I did some research on good nutrition and forced myself to start eating healthier the next day. I cut take-away, beer, sodas and bad carbs completely.

The main foods I focused on was chicken, eggs, fish, veggies, fruit, oatmeal and brown rice and lots of water. I built my meals around those main foods.

The first 4 weeks was tough, but the results were priceless. 3 months into my diet, I lost 15kgs and I quit smoking after month four. I convinced myself I don’t need it.

Month 6 I’d lost just over 30kgs weighed in at 134kgs. Losing weight became harder and it was important for me to stay focused. I stuck famous and motivational quotes all over my room against the walls and ceiling to keep me motivated through the day.

January 2013 I joined Sportcon strength and conditioning in Krugersdorp. You can check out the website at

At Sportcon I’m on a metabolic resistance training programme that consists of strength (weight) and conditioning (fitness) based training with sufficient rest periods. The programme also includes balance, mobility and coordinated bodyweight movements in a group environment.

With the training programme and my new improved eating plan with the help of Stian Weideman (owner of Sportcon) I’ve lost another 15.6 kgs in the last 3 months Just 2.4kgs away from my original goal of 50kgs fat loss.

The most important thing for me in my weight-loss journey is to surround myself with people who motivate and support me when I’m at my highest or my lowest.

I’ve had many days where I felt like giving up, some days I gave up for a few hours, got over it and kept going.

I now train 30 to 45 minutes at Sportcon 5 days a week. I walk at least a minimum of 4km a day every day. My blood pressure is normal and I’m off the heart medication. I feel like a new person, and I have a lot more energy through the day and I sleep much better at night with 8 hours of sleep.

My personal tips: 

  • Eat at least 6 times a day
  • Drink at least 2L of water a day to keep hydrated.
  • Have a cheat meal once a week
  • Stretch before and after your workouts
  • Set yourself a long-term goal, then break it up in smaller goals .it will make it easier to reach your long term goal.
  • No matter how hard it gets, no matter how much it hurts, just keep going, remind yourself constantly why you are doing this.
  • Don’t look at how far you have to go but rather at how far you’ve come.
  • Keep a food journal, write everything down you put in your mouth, this will help you to improvise your eating plan as you go along.
  • Always remember there’s no such thing as a quick diet. You gained weight over a period of time and it is going to take time to lose it again. Dedication and persistence will get you there.


Most importantly ! EAT TO LIVE, DON’T LIVE TO EAT.

In the 11 months of clean eating and training. I’ve learned that both is equally important in a healthy lifestyle.

I’m motivated to pursue a course in exercise science to help people take on a healthier lifestyle. I hope my transformation inspires more people to start living healthier.

Down from 165kgs to 117.4 kgs in 11 months and nothing is going to stop me.

Goodluck and thank you Sleekgeek for sharing my story.




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