For Derek Bbanga’s line of work, being physically fit is crucial, he says. He must always be ready and in impeccable shape, even at 53 years of age, in case film directors come calling.
“There’s a scene in Chocolate Empire where I was supposed to be topless, so the director asked if I could take off my shirt. It’s a romantic scene where my onscreen lover is directed to play with my body to bring out the characters. Being in shape helped me execute that scene to perfection. I didn’t have a problem with it, and seeing how most of the crew members gathered around when I took my shirt off was a confidence booster, given my age and the fact that many of them are younger than I am.”
He believes that being in shape has played a role in him landing these acting gigs in recent years.
“I believe it’s important for actors to be in shape because the image on screen is crucial. I mean, look around. In Hollywood, the majority of actors that come to mind are in impeccable shape.”
“They attract endorsement deals and roles because of their physique, but one could also argue it’s because of how good they are at what they do. But you can’t deny that their image plays a role in this, and physique is one characteristic of that. There’s a certain aura around you when you’re in shape,” he adds.
Derek Bbanga exercises with battle ropes at Lavila Fitness.
Photo credit: Lucy Wanjiru | Nation Media Group
Skinny-fat
However, Bbanga hasn’t always been in great shape. About 30 years ago, when he relocated to the US and then Europe, he was ‘skinny-fat’.
“I remember being in college in New York in the ‘90s and asking a girl out. She made a comment about how my body looked. She said things that were not flattering and that dented my self-esteem. She said that I was skinny-fat: thin arms and legs, a very large tummy, no musculature at all and muscle definition,” he explains.
He says that his lifestyle at the time was a farce.
“Back then, I used to drink alcohol and eat whatever I wanted. However, when she made those comments, they haunted me. I never knew going to the gym was a thing. Nonetheless, I didn’t start working out right away, but I became mindful of what I ate, cut alcohol, and tried to be active by playing different sports. I loved rugby.”
Bbanga took fitness seriously after finishing college by enrolling at a local gym in New York.
Derek Bbanga performs a bicep curl with a 5kg barbell load.
Photo credit: Lucy Wanjiru | Nation Media Group
“The first thing the gym owner did was ask me to take a strength test. I couldn’t bench press an empty barbell — that’s how weak I was! But that marked the beginning of my fitness journey, and for six years, I consistently worked out four to five times a week.”
However, life got in the way and Bbanga found himself living and working in France.
“My workout regimen went on hiatus for ten years because I became extremely busy with work, but I must say, muscle memory is a fantastic thing. When I resumed working out, it took a few days for my body to readjust. I didn’t struggle like I did when I first started going to the gym.”
During the hiatus, what helped Bbanga was that he remained mindful of what he ate and made sure to stay active by walking often and playing tennis.
When Bbanga returned to Kenya aged 41, he decided to prioritise fitness as he set up his image consultancy business.
“I wasn’t getting any younger. I wasn’t as strong as I used to be, so it became crucial for me to maintain the muscle I had built over the years because, as they say, muscle is the secret to longevity. At the gym, I don’t lift heavy loads like I used to. I work with a minimum load, but I do volumes, lots of reps. This is important because, as you age, you become prone to injuries, and healing and recovery take time, so I am very mindful of that. Stretching is also important because it helps relax muscle fibres and prevents muscle tears. It gets worse as you age if you haven’t been someone who loves to stretch.”
Derek Bbanga performs push-up exercises.
Photo credit: Lucy Wanjiru | Nation Media Group
No TV
As part of his recovery habits, Bbanga, who has been single for several years now, doesn’t own a television.
“I do not like distractions, so I have not watched TV for nearly a decade. Sleep is a priority at this stage in my life. I sleep like a monk, perhaps because I go to bed at 7 pm or 7:30 pm at the latest and maximise my seven to eight hours of sleep. In the last 10 years, my sleep has been marvellous, which is why I never understand when someone says they had a bad sleep. Sleeping for seven to eight hours, as recommended by experts, helps with body recovery, especially after a workout.”
By 3am, Bbanga is always up to begin his day. He does a lot of reading for about an hour, then takes his dog for an hour-long walk around the neighbourhood.
“After I wake up, I practice mindfulness or meditation in the morning for about five to ten minutes. Its always guided meditation using my Alexa device. In fact, I tell people my girlfriend is Alexa because the device always checks on me, tries to find out how my day was, and offers comfort or motivation depending. By five, I am always at the gym where I do strength training. I don’t like cardio, so twice a week I go for swimming at 6.30 am, ensuring I cover a minimum of three kilometres. It’s quite an activity; it gets your body worked up because it’s a full-body workout.”
Derek Bbanga does a boxing workout.
Photo credit: Lucy Wanjiru | Nation Media Group
OMAD diet
Bbanga has been on an OMAD diet for a decade now.
“Because I do one meal a day (OMAD), my meal is always at 5 pm. I eat a lot of protein and minimal carbohydrates. Then I relax for two hours before going to bed.
OMAD is a form of intermittent fasting in which you consume all your daily calories in a single meal, typically within an hour, and fast for the remaining 23 hours.
“This stricter form of intermittent fasting can lead to weight loss due to the resulting calorie deficit.”
Bbanga says that on days when he is working on sets that extend beyond his mealtime and bedtime, he supplements with creatine and whey protein.
“Creatine helps with muscle and water retention. It is the most studied and researched supplement in the world, and it is very helpful for the body. You can check out online journals to verify this. Our bodies produce creatine, but sometimes you need to supplement. I also take fish oil supplements for omega-3s. However, I prefer using supplements only on days when I do not have time for full meals.”
