Kizzito Ejam

Fitness Model, Sponsored Athlete

Kizzito Ejam, also known as ‘KizMVP’, is an American fitness model who started off his fitness journey throughout his high school years – where he regularly participated in soccer, American football, along with basketball.

Further down the line, he became passionate about martial arts, earning his black-belt in Taekwondo after just one year. From then on, Kizzito set his sights on becoming a martial arts instructor – achieving this feat just six months later.

Through his hard work and dedication, he’s been able to sculpt an defined, proportional physique. In the process, he’s achieved social media fame – inspiring many people across the world to reach their fitness goals.

This is Kizzito’s story.

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Athlete Statistics

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Accomplishments

Career Achievements

• Fitness Model
• Sponsored Athlete

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Biography

Kizzito’s Passion for Sports

Born in Lagos, Nigeria, and raised in the USA, Kizzito Ejam developed a sports-orientated mindset from an early age. He grew up in a large family, which consisted of four sisters and a brother.

During his youth, Kizzito took part in many activities beyond the classroom. He always had a desire to be physically active – being part of the Varsity soccer, American football, and basketball teams throughout his high school years.

By the time he reached the end of high school, Kizzito became involved within martial arts – training at Karate school for a total of three years. After he advanced within Karate, Kizzito began to take part in Taekwondo shortly after he began college.

After just one year, Kizzito was able to earn his black belt in Taekwondo as a result of his hard work. Because of his excellent progression, Kizzito became a martial arts instructor by the age of 19 – specializing in the disciplines of Taekwondo and Krav Maga.

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Kizzito Ejam’s progression between 2011 and 2014.

Entering the Weights Room

After he made a name for himself within martial arts, Kizzito’s desire to enhance his physical performance soon came to life. To achieve this, he started to train in the gym, with the intention of building lean muscle, becoming stronger, and leaner.

In spite of his determined attitude when lifting weights, Kizzito wasn’t getting anywhere. His poor understanding of weight training and nutrition soon became a problem. As a result, he failed to progress in his first few months in the weights room.

However, that soon changed, when Kizzito began to research dieting and training methods. As well as this, he became inspired by the amazing physiques of the cover models on fitness magazines. As Kizzito says:

“I started to read many fitness magazines, and seeing those men and women on covers with amazing physiques, was inspiring. So I began to research everything about dieting and fitness training, just to take myself to the next level”.

Becoming a Fitness Model

When he’d built his fitness knowledge, Kizzito was able to make substantial progress in a matter of months – building a lean, muscular, and sculpted physique.

Thanks to his hard work and determination, it didn’t take long for Kizzito to draw the attention of those around him in the gym. They took notice of his development, wanting to know just how he was able to build a great physique in a short space of time.

More and more people were seeking advice from Kizzito as a result of his progress. They told Kizzito that he was an inspiration, which motivated him to reach his own fitness goals alongside helping others.

When he started to have a positive influence in people’s lives, Kizzito decided that he wanted to become a fitness model – moving to the next level in his fitness career. As Kizzito says: “One day someone will pick up a magazine with my picture on it and get motivated to change their life” – Kizzito Ejam

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Training

Cardio

Kizzito performs cardio workouts every day of the week, usually for 45 minutes in the mornings. His favorite methods of cardio are the stair climbing machine, swimming, in addition to treadmill running. This allows him to stay shredded throughout the year.

Kizzito Ejam’s Workout Routine

Kizzito frequently changes his repetition range, in order to shock the system. His usual rep range is between 6-8 per set, in which he uses heavy weights. Here’s Kizzito’s strength training program, consisting of a seven day split:

Monday PM: Legs and Abs

• Leg Press 3 sets 6-8 reps, 1 drop set of 6-8 reps
• Leg Extension: 3 sets 12-15 reps
• Hamstring Curls: 3 set 12-15 reps
• Seated Calf Raises: 3 sets 12-15 reps
• Walking Dumbbell Lunges: 1 set up and down basketball court
• Circuit: 3 rounds Hanging Leg Raises: 1 set of 1 minute
• Swiss Ball Pull In: 1 set of 1 minute
• Seated Machine Crunches: 1 set of 1 minute
• Plate Twist: 1 set of 1 minute
• Jack-knife Sit-Ups: 1 set of 1 minute

Tuesday PM: Arms and Abs

• Barbell Curls: 4 set of 6-8 reps Skull Crushers: 4 sets of 6-8 reps
• Incline Dumbbell Curls : 3 sets of 8-10 reps
• Reverse Grip Triceps Pushdown: 3 sets of 8-10 reps
• Machine Preacher Curls: 3 sets of 12-15 reps
• Triceps Kickback: 3 sets of 12-15 reps
• Circuit: 2 rounds Decline Crunches: 1 set of 1 minute
• Incline Leg Raises: 1 set of 1 minute
• Hanging Pike: 1 set of 1 minute
• Bicycle Kicks: 1 set of 1 minute
• Straight-Arm Pulldowns: 1 set of 1 minute

Wednesday PM: Chest and Abs

• Decline Bench Press: 3 sets of 10, 8, 6 reps
• Flat Bench Neck Press: 3 sets of 10, 8, 6 reps
• Reverse Grip Press: 2 sets of 15 reps
• Machine Bench Press: 2 sets of 8 reps
• Cable Crossover : 2 sets of 12-15 reps
• Butterfly: 2 sets of 12-15 reps
• Dips: 1 set to failure
• Circuit: 3 rounds Hanging Leg Raises: 1 set of 1 minute
• Swiss Ball Pull In: 1 set of 1 minute
• Seated Machine Crunches: 1 set of 1 minute
• Plate Twist: 1 set of 1 minute
• Jack-knife Sit-Ups: 1 set of 1 minute

Thursday PM: Shoulders, Traps and Abs

• Seated Military Press: 3 sets of 6-8 reps
• Behind The Neck Military Press: 3 sets of 8-10 reps
• Arnold Dumbbell Press: 2 sets of 12-15 reps
• Dumbbell Lateral Raises: 2 sets of 12-15 reps
• Dumbbell Front Raises: 2 sets of 12- 15 reps
• One Arm Cable Lateral Raises: 1 set of 4-6 reps
• Dumbbell Lying Rear Lateral Raise: 3 sets 8-10 reps
• Superset: Barbell Shrugs: 2 sets of 15-20 reps
• Behind The Back Barbell Shrugs: 2 sets of 15-20 reps
• Circuit: 5 rounds Decline Crunches: 1 set of 1 minute
• Gorilla Crunches: 1 set of 1 minute
• Flat Bench Leg Raises : 1 set of 1 minute

Friday PM: Back and Abs

• Wide Grip Pull-Ups: 2 warm up sets of 20 reps
• Wide Grip Lat Pulldowns: 3 sets of 6-8 reps
• Close Grip Lat Pulldowns: 3 sets of 8-10 reps
• Behind The Neck Lat Pulldowns: 3 sets of 8-10 reps
• Seated Close Grip Cable Row: 3 sets of 6-8 reps
• Bent Over Barbell Rows: 3 sets of 6-8 reps
• Straight-Arm Pulldowns: 2 sets of 12-15 reps
• Circuit: 3 rounds Decline Crunches: 1 set of 1 minute
• Gorilla Crunches: 1 set of 1 minute
• Flat Bench Leg Raises: 1 set of 1 minute
• Bicycle Kicks: 1 set of 1 minute
• Russian Twists: 1 set of 1 minute

Saturday PM: Legs and Abs

• Leg Press: 3 sets 6-8 reps, 1 drop set of 6-8 reps
• Leg Extension: 3 sets 12-15 reps
• Hamstring Curls: 3 set 12-15 reps
• Seated Calf Raises: 3 sets 12-15 reps
• Walking Dumbbell Lunges: 1 set up and down basketball court
• Circuit: 3 rounds Hanging Leg Raises < 1 set of 1 minute
• Swiss Ball Pull In: 1 set of 1 minute
• Seated Machine Crunches: 1 set of 1 minute
• Plate Twist: 1 set of 1 minute
• Jack-knife Sit-Ups: 1 set of 1 minute

Sunday PM: Arms and Abs

• Barbell Curls: 4 set of 6-8 reps
• Skullcrushers: 4 sets of 6-8 reps
• Incline Dumbbell Curls: 3 sets of 8-10 reps
• Reverse Grip Triceps Pushdown: 3 sets of 8-10 reps
• Machine Preacher Curls: 3 sets of 12-15 reps
• Triceps Kickback: 3 sets of 12-15 reps
• Circuit: 2 rounds Decline Crunches: 1 set of 1 minute
• Incline Leg Raises: 1 set of 1 minute
• Hanging Pike: 1 set of 1 minute
• Bicycle Kicks: 1 set of 1 minute
• Straight-Arm Pulldowns: 1 set of 1 minute

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Nutrition

Kizzito eats clean, wholesome foods, which allows him to maintain his ripped body all year round. Sticking to a healthy diet means that he can see which of his muscle groups are lagging behind others. As Kizzito says: “Staying lean will help you get a better understanding of what areas of your body needs improvement”.

Kizzito steers clear from dieting phases, as he believes this can cause problems with the body. In regard to this, Kizzito stated: “Personally, I’ve never liked the whole bulking and cutting phase. I feel it can be a lot of stress on your body to change weight so drastically all the time”. 

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Idols and Influences

Kizzito believes that consistency was the key to reaching all of his fitness goals – taking influence from other athletes that have displayed this in their fitness careers. As Kizzito says: “I’m all about consistency. So my favorite athletes are those that I believe reflect that. Greg Plitt, Pauline Nordin, and Julien Greaux are my top 3″.

Kizzito is also inspired by people who seek fitness advice from him. In Kizzito’s own words:

“Reading about how others were able to reach their fitness goals in such a short time was inspiring to me. So it became my mission to do the same – change my physique and inspire others. Now my motivation comes from the people that consistently ask me for aid in achieving their goals. Because it is a sign that my hard work is being noticed”. 

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What we can learn from Kizzito Ejam

Kizzito Ejam has taught us that if you work hard to achieve your goals, then it’s possible to achieve greatness in your life – whether that’s inside or outside of fitness. In Kizzito’s own words: “When you spend time doing something you have passion for, it will pay off in the end” – Kizzito Ejam