Zane Hijazi, known for his entertaining content on platforms like YouTube, Instagram, and his podcast "Zane and Heath: Unfiltered," recently underwent a remarkable fitness transformation. Motivated by a friend and sponsored by Xeela Fitness and Accelerator, Hijazi successfully reduced his body fat from 25% to an impressive 9.7% in just over six months. This article explores the details of his journey, drawing from an interview with Men's Health, to provide insights into his methods and motivations.
The Spark: A Challenge and a Second Chance
Hijazi's journey began with a challenge from his close friend, Ilya Fedorovich, the founder of Xeela Fitness. Fedorovich aimed to help his friends adopt a healthier lifestyle, as Hijazi and his podcast co-host, Heath Hassar, were admittedly not making the best choices, indulging in partying and unhealthy eating habits.
Initially, Hijazi's efforts were short-lived, quitting after only two months. However, witnessing Heath's continued progress served as a wake-up call. Realizing he was in the worst shape of his life, struggling with sleep, energy levels, and work due to frequent hangovers, Hijazi decided to give it another try.
Nutrition: The Cornerstone of Transformation
Hijazi emphasizes that nutrition played a pivotal role, accounting for 90% of his transformation. He started by consuming around 2,000 to 2,200 calories daily, focusing on a high protein intake of 200 grams. This helped him stay full and avoid the pitfalls of starvation diets. He prioritized protein sources such as chicken, turkey, and protein shakes.
The biggest challenge was eliminating sugar, a personal weakness. To combat this, Hijazi completely removed sugary items from his house, replacing them with healthier alternatives like fruits and organic snacks. He also eliminated carbs like pizza, pasta, and breads. Over time, his cravings subsided, making it easier to maintain his healthy eating habits. He noted that his social media algorithms adapted to his new dietary interests, providing a constant stream of healthy recipes and snack ideas. It took about four months for Hijazi's body to stop craving cookies, cake, and ice cream.
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Workouts: Strength Training and Cardio
Hijazi's workout routine consisted of strength training four to five days a week, targeting different muscle groups: chest/triceps, back/biceps, shoulders, and legs. He incorporated cardio into his daily routine, aiming for 12,000 to 15,000 steps through walking, running, or hiking.
His strength training involved typical hypertrophy training, with 4 to 5 sets of 8 to 12 repetitions. He also incorporated supersets, alternating between two exercises with minimal rest. A typical chest and tricep day included bench presses superset with incline pushups, some chest flies, incline dumbbell presses, cable tricep pushdowns, and some tricep kickbacks superset with tricep dips.
Social Life and Habits: Overcoming FOMO
As a self-proclaimed "big partier," Hijazi had to make significant changes to his social life. He limited his alcohol consumption to social events only, eliminating drinking at home. The more significant challenge was resisting the urge to eat out at restaurants, a favorite pastime. To combat this, he ensured he always had home-cooked meals readily available.
Dealing with FOMO (fear of missing out) was difficult, especially when his friends went out. However, he found that after about 60 days, his mindset shifted, and he became comfortable with staying in.
The Documentary: Accountability and Motivation
Xeela Fitness documented Hijazi's journey, creating a documentary to inspire others to pursue their fitness goals. This added layer of accountability served as a powerful motivator for Hijazi. The documentary's release reinforced his commitment to maintaining his fitness routine, which he now views as a necessity for managing anxiety, depression, and improving overall well-being. The documentary was released a few months ago, but Hijazi continues to work out the same amount.
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Future Goals: Natural Gains and Continued Progress
Currently in a maintenance phase, Hijazi aims to build more muscle mass naturally, avoiding steroids or other additives. He is proud of his progress without resorting to such measures and wants to maintain a clean and healthy body. While he hasn't completely quit vaping, he has reduced his consumption by about 30% and is actively working towards quitting altogether, using gums and other strategies to help.
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