push up A   push up B

Lie on the floor face down and place your hands about 24 inches apart while holding your torso (upper body) up at arm’s length. Next, lower yourself downward until your chest almost touches the floor as you inhale. Now breathe out and press your upper body back up to the starting position while squeezing your chest. After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.

Caution: make sure your body is straight through out the movement (your butts should be in line with your body). Make sure the only parts of your body in contact with the floor are your palms and toes.

Targeted muscles:

Primary muscle; Chest.

Secondary muscles; Triceps, shoulder, back.

Equipments used: Body

Note: there are other variations of this exercise such as the close grip push up, wide grip push up, inclined and declined push up, and so on. In the case of the close grip push up the triceps become the primary muscles and the chest becomes one of the secondary muscles.

Photo credit;





You are advised to see a doctor before you make any significant change to your diet and workout.

If you have enjoyed/benefited from this article please follow this blog for updates on new articles. Also follow us on facebook and twitter (icons are on the sidebar) for daily fitness tips, updates and new offers. please consider sharing this article to help others gain the knowledge you have just gained.

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EXERCISE OF THE WEEK: Barbell Full Squat.

64_1   64_2

To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.

Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Then begin to raise the bar by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position. Repeat for the recommended amount of repetitions.

Caution: keep your heels on the floor throughout the movement. This exercise is best performed inside a squat rack for safety purposes.

Targeted muscles:

primary muscle; Quadriceps (thigh)

Secondary Muscles; Hamstrings, core, calves & glutes.

Equipments used: Barbell.

Note: This exercise is not just for building bigger legs but also building bigger curves (bigger hips/butts) in women. Women should include this exercise in their workout routine to build bigger/firmer, hips & butts.






you are advised to see a doctor before you make any significant change to your diet and workout.

If you have enjoyed/benefited from this article please follow this blog for updates on new articles. Also follow us on facebook and twitter (icons are on the sidebar) for daily fitness tips, updates and new offers. please consider sharing this article to help others gain the knowledge you have just gained.

For personal training, customized workout, diet and supplement plans Click here or contact us at allthingsfitnez@gmail.com, +2348037190738, BB pin:28FA6D22

Don’t do too much on the first day; first day of workout and first day after a workout break

Hello readers, it’s been a while….I really missed you all and I’m happy we are back together again. I have heard a couple of complaint that my articles are usually lengthy and as a result I have decided to start making my articles relatively short starting with this article. Now, to business….
On the first day of workout, a lot of people make one particular mistake; they “overdo it”. They go to the gym with their newly found enthusiasm and workout for hours or even minutes doing all the possible exercises and lifting very heavy weights. The more guilty set of people are the guys. They go to the gym thinking that pounding their muscles with very heavy weight and lifting those weights for hours will make their muscles “grow over night”. Well I know the feeling because I was once like this group of people. I was a novice, and yes, I over did it too but I always suffered the consequence, which in most cases could be, body breakdown, chronic muscle pains/injuries, severe joint pains/injuries, etc. These consequences usually will make some trainees miss their next workout session, especially beginners. It makes them scared of working out and some of never workout again after that day. I’m not saying it’s wrong to feel pain after the first day. What I’m saying is that there is a limit to the extent of pain one should feel after the first day’s workout.
When it comes to working out on the first day, whether it is the first time you are ever working out or the first day after a week or more without working out, you are not meant to do too much. That day should be a warm-up day; a day where you should lift light weights (lighter than what you ordinarily should be lifting) and do cardio, at a slower rate than you normally should. Reason for this is that on the “first day” your muscles and body system are at a relaxed state and are not ready to be over-flogged. Just like in the case of a car; if you start the car and take it for a long drive without adequate warm-up, the car would break down along the way. The same thing applies to your body only that in the case of your body, you can’t just warm-up for 5-10 minutes and hit it hard the same day after leaving it inactive; not working out for over a week or so. You have to progressively increase your workout intensity until you get (back) to what you should be doing in terms of workout intensity and volume. It could take up to a week or two, to progressively increase your “workout” to the level it should be.
The amount of time it takes you to get (back) to the right workout intensity and volume depends on whether you are a beginner, intermediate or advanced trainee. If you are a beginner it would be good to consult a fitness professional to tell you what to do, so that you don’t “overdo it”.
Till we meet again, workout regularly, eat clean and stay fit…

6 pack abs (tummy trimming); how to build a well defined mid-section.

I feel like this article has been long over due because almost on a daily bases, questions that are directly related to this topic are thrown at me. I have noticed that this is the most discussed topic in the fitness industry and a lot of people are searching for an answer to this question; how can I get a well trimmed or defined mid-section? Well read on, and you will get all the answers you seek. Now I’m not claiming to have all the answers but this is pretty much all the basic information you need to reach your goal. In this article we will treat the basics of tummy trimming and abs building. Now to business….

When it comes to burning fat around a particular part of the body, people get it twisted, by thinking that they can concentrate on one part of the body and loose the fat around that particular part of the body without affecting the other parts. Well sorry to “burst your bubbles”….it is not possible except through surgery. When it comes to working out to loose fat any workout you do has the same effect all through the body. For example sit-ups will burn as much fat around your arms, legs and other parts of your body as it would around your mid-section. The point here is that when it comes to weightloss you can’t focus on a particular part of the body, you can only do that when you are trying to build muscle. That understood, there are two steps to a well trimmed and toned mid-section;

1. Burn the fat
2. Tone the muscle.

A point to note about this steps is that none comes before the other, they work together to achieve one goal, which is a wonderful mid-section. Now let’s expand a little on these two steps.

#1. Burn the fat;
For most people this is the hardest part, not because its hard to burn fat but because as I have said earlier they are deceived by the illusion that sit-ups and abdominal workouts in general will help them burn the fat around the tummy. So they keep on doing countless number of sit-ups and crunches which at the end of the day leads to frustration. Now don’t get me wrong, its not wrong to do abdominal workouts infact they are essential when it comes to building a well defined mid-section but the thing here is that doing only abdominal workouts is wrong because the ratio of the effect abdominal workouts have on both muscle and fat is like 10:1. Abdominal workouts do much more of muscle building than fat burning. To really burn fat and get a flat mid-section you need to really increase your body’s metabolism and this can be achieved through several ways;
-cardiovascular workouts
-building more muscle all around the body
-dietary supplements
-eating certain types of food (dieting).

Amidst all of these, cardio and dieting are at the top of the list when it comes to the amount of fat burnt and how fast the fat gets burnt.

Cardiovascular workouts are workouts that increase your heart rate. These workouts make you breathe more rapidly than other workouts. They strengthen the heart muscles which increases your cardiovascular endurance, make for better blood and nutrition circulation and increase the body’s metabolism which burns more calories/fat. Another very effective way of burning fat as I said earlier is through dieting; eating the right foods and watching/manipulating your diet in such a way that you are at a calorific deficit which forces your body to more readily use fat as a source of energy.

#2. Tone the muscle;
When it comes to abdominal muscle toning, workouts that involve the contraction and expansion of the abs/midsection, are what is needed. Workouts like situps, crunches, side-oblique-raise, etc. The contraction and expansion motion help to pump the muscles and stress them to the point of growth. The type of abdominal workout you use and the amount of reps and sets you do, depends on whether your goal is to build small feminine looking abs or to build thick and well defined masculine abs. To build thick masculine abs you might need to go to the point of ‘failure’ on every set and do a lot of sets or better still use extra resistance, like weight plates and dumbbell, while doing your abdominal workouts. You can’t use extra resistance on all abdominal workouts but you can use them on workouts like crunches(plates), side-oblique-raise (dumbbells), reverse crunch (weighted ankle straps) and so on. The use of extra resistance is a fast, and as far as I’m concerned the best, way to build rock solid abs. Like the saying goes “the heavier the weight, the bigger the muscles”. The ladies don’t really need extra resistance except they want a lot more than just a moderately toned feminine midsection or they want to build a stronger core muscle.
That brings us to core training. Core training is similar to abdominal training, only that in the case of core training, it is not just the abdominal muscles that are involved but all the muscles around the midsection, from the armpit down to your hips. Core training is more like torso stability training, in that it deals with the stability and posture of your upper body. Core training is very important because it strengthens the core muscles which helps for good posture. There are a lot of people who have well defined abs but a weak core muscle and that’s why you see some people with a protruded tummy and a six pack on it – very rampant amongst “bouncers” and bodybuilders who drink a lot. Examples of core workouts are plank, seated torso twist, leg raise and so on.

It’s always a good idea to work your core as well as your abs so as to get a complete package. There you have it, all the basic knowledge you need to get it right when working to have a trimmed and well defined six pack abs. Now all you need to do is go out there and source for exercises that can effectively help you tone up your midsection and get the results u want. On the other hand you can follow this blog and wait for the next article on abdominal workout or simply subscribe to my ‘Perfect Body’ online fitness training program for the most affordable high quality training in Nigeria.

Megatron Gym Ajah

Now this is a gym of high standard, I can attest to this because this is the first and only gym I have ever used. I used this gym for only 5 months before winning the ‘Mr body perfect’ award in 2011.

This gym has a bar and a beautiful pool-side relaxation area, for you to cool-off after a wonderful workout session. With a fully air-conditioned environment you are comfortable and definitely encouraged to come again and again.

They also offer a wide range of services; aerobics, weight training, dance, yoga, boxing, basketball court, tennis court, 5 on 5 soccer, swimming pool, massage and relaxation studio, standard 8-ball snooker table, the list is endless. Their trainers are very friendly and dedicated to helping you reach your fitness goals.

Visit them today at; block1, victory estate, (in thomas estate), ajah, lagos.
For more inquiries contact them on;
Telephone: 07029781666, 01-8285378
Email: megatrongym@gmail.com

If you live within the lekki-ajah axis, just give them a try and I promise you will be amazed.

Gym crashers

Lol…I was just leaving the gym and then this set of people came to mind; ‘gym crashers’. ‘Gym crashers’ is the name I give people who come to the gym with no idea whatsoever of what their fitness goals are or what exercise to do. So when they come to the gym all they do is copy others. Now there are two types of gym crashers; those who are inquisitive and ready to learn and those who copy others without asking questions to know why and how they do what they do. The first type of ‘gym crashers’ are inquisitive and want to learn but most of them ask questions at the wrong time. I’m not against them asking me questions but let them ask questions when I’m done working out. Sometimes I get questions like what part of the body does that exercise build or how do I get packs like yours or I’ve been working out for a long time and I’m not seeing any changes what could be the problem, questions like this get me thinking; does this guy actually expect me to stop what I’m doing and answer him? What really hurts me is the fact that I can’t just give him a short answer because I will probably confuse him the more and he might misquote me somewhere else. So most times I have to stop what I’m doing and explain for about 3-5 minutes, and the way I workout that’s a lot of time lost.
The second type of ‘gym crashers’ piss me off because 99% of them workout for months without improvement. For me if I were to workout for a prolonged period of time without improvements it could cause lack of motivation but I make sure that doesn’t happen by studying a lot to find out new ways to constantly make sure there is an improvement, even if it is a small one. Another annoying thing they do is they talk and disturb others with their idle talk. Imagine somebody brings up a topic about football, other ‘gym crashers’ join the discussion and then they try to involve you by throwing a direct question at you while you are doing a ‘no-rest-pause-superset’. When I’m working out I hate being interrupted because it affects my concentration and speed but this set of people don’t give a damn, all they do is talk, ask questions that are not related to fitness and occupy an equipment for a long period of time because they don’t know when they have done enough of a particular exercise. Its seems to me that this people see the gym as a social gathering and don’t know the importance of the gym. Yeah you can make friends at the gym, infact I wish to meet my soul-mate at the gym but it makes better sense to socialize after working out. Like they say, business before pleasure.
My best time in the gym is when nobody is there, just me and the trainer or a couple of people who know what they came to the gym for. Reason being that at this time I hardly get those annoying questions or discussions. Anyway this is just me ‘spitting’ my mind. Thanks for sharing in my pain.

free ebook for physique athletes

If you have every wanted to contest at a physique competition like ‘Mr and Miss physique Nigeria’ then grab a copy of this free ebook for physique athletes. It teaches you everything you need to know from diet to workout programs and techniques. I’m not going to endorse it because I just got my own copy and I have just started reading it. I only posted it here because I don’t know if it’s going to be free for much longer. So don’t say I didn’t tell you, hurry and grab your copy now!