How This Man Lost 12cm Off His Boep

Pull-ups are the silver bullet



Gerhard lost 12cm off his former beer boep. Now he’s added MMA to his training routine, and the kilograms of fat are continuing to evaporate.

 

Related:This Is What You Should Be Eating To Get  Six-Pack

 

Gerhard Combrink, 35, Randfontein, Handy Man

bellyoffgerhardbefore
Gerhard Before

Weight: 15kg | Waist: 12cm | Chest: 2cm

The Belly Off! Reader Challenge brought wholesale changes into Combrink’s life. First, he quit smoking and drinking. Then he lost 12cm off his former beer boep. Now he’s added MMA to his training routine, and the kilograms of fat are continuing to evaporate.

 

After three months of commited exercise and a whole new mealplan, Gerhard’s quality of life has dramatically changed. “I feel really good and all my friends have noticed it,” he says. “When you start losing weight, and you look at yourself in the mirror and you can see a difference – there’s nothing better than that. I’m not going to stop.”

 

Related: Try The Exclusive Men’s Health Meal Plan

 

Combrink’s Top Tips

gerhard1. Mix It Up
“I used Men’s Health workouts, and I play around with the diets as well. The advice that I can give to readers is they must choose the exercises and diet that works for them.”

 

Related: Lose Belly Fat With Just Two Exercises

 

2. Pulling Power
Combrink’s silver bullet is pull-ups. “They’re harder than the other exercises but they make you stronger. The same with dips: I can see a big difference in my arms.”

 

Related: Try The 18-Minute Workout That Hits Every Muscle In Your Body

 

3. Cut Carbs
“I cut out carbohydrates like potatoes and rice, and swopped potatoes for sweet potatoes. I ate as much green vegetables – like spinach and broccoli – as I could.”

 

Related: ‘I Made 3 Changes To My Diet, and Finally Got a Six Pack’

 

4. Boost Your Resistance
Get some vitamins and minerals, Combrink advises. “Every time you get sick, you cut out two weeks of training and then you pick up weight again and it’s difficult to come back, so they must make sure they don’t get sick.”

 

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