ATF UPDATE: Valentine Discount Offer

It’s valentine season. That time of the year when we celebrate love and as such we are showing how much we love our clients by giving them this great offer. From the 11th to the 21st of February we are giving a 40% discount on all our Perfect Body Online Training packages; Regular, Vip and Island Super. This means that from the 11th to the 21st of February the subscription fees are as follows;

Regular – N3,000

Vip – N9,000

Island Super – N15,000

Limited slots available.

Click here to learn more about the Perfect Body Online Training Program and how to subscribe.

Have an exciting valentine season….

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

If you have enjoyed 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; send a mail to us at allthingsfitnez@gmail.com or call +2348164297612 or ping BB pin:3245428e

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…

INTERVIEW: Up close and personal with Miss Amanda Lyne – Miss Physique Nigeria October 2012.

(1) Tell us a little about yourself.

Amanda Lyne Okonkwo (born February, 1991), is an Actress, a model and a writer. I was born in the city of Lagos, Nigeria to Nigerian parents, Joy Amaechi Okonkwo and Chief Oscar Ejike Okonkwo. I am the last out of five children and has a strong connection with the Nigerian culture. I’m from Anambra state. A final year student of lagos state university studying Theatre art.

(2) How did you feel when you won the MPN contest?

I felt elated and I’m grateful.

(3) How are you preparing for the final live stage contest?

Being a fitness model has been rewarding for me and it has helped me show off the physique that I’ve worked so hard to attain. The final contest will be an avenue to show people how beautiful i am and also how conscious I am about my health. It’s not an especially easy field, but i am preparing hard and I’m following my usual diet and my work out programs.

(4) What is your workout routine like?

I go out jogging at least twice a week because it’s a good work out and so relaxing. I try not to get so worn out at the end of my days.

(5) What is your secret for staying in shape?

Good food. Work-out programs.

(6) What do your friends say about your body/physique?

Most of my friends tell me i have a natural physique but the thing is i try as much as possible to maintain my physique by working out and staying in shape. However, most of my friends have good and honest remarks

(7) What is your advice to Nigerians in the area of fitness?

Nigerians should eat healthy and engage themselves in different sporting activities to keep their body fit and help them stay in shape. Nigerians should also understand the mental requirements because this can make you or break you.

(8) Name five exercises you love the most.

Aerobic exercise, skipping, sit-ups, jogging and cycling. They help me burn excess calories to cut down body fat.

(9) What is your diet like?

I do not have a special diet, I like to eat good food and try as much as possible to balance my diet. There are some obvious foods that i put on my bad food list. These include foods such as fried foods and sweets. i also Schedule my meals appropriately.

(10) What is your view on the MPN contest?

MPN contest has been a blessing and it has helped people realize the importance of fitness. As a model, the MPN contest will create a platform for me to get to the pinnacle of my career without ignoring the fitness tips to help me Look and feel my best.

(11) What is your advice to those who want to contest?

Becoming a model of any kind can be a challenging process. And one of the more difficult areas of modeling to break into is fitness modeling. You need to understand that there is a certain level of fitness and body shape that needs to be maintained. Be honest with yourself, you have to develop your own magnum look, only with more versatility and always believe in yourself. if you have the looks and the desire, you can become fitness model.

(12) How does it feel to be a fitness model?

It feels good. Being a fitness model has added spice to my life. I feel like i am doing exactly what i am meant to do, Working out daily has been fun which is also very important as it helps me achieve and maintain my figure.

(13) Say something to your fans.

I want to say a big Thank you for your votes and for keeping me in the contest. I will not let you down. Always remember to stay fit and kindly note that a balanced diet and exercise do wonders for disease prevention and helps maintain a healthy body both inside and out. God Bless you all.

Stay fit!

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

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

For personal training, customized workout, diet and supplement plans; send a mail to us at allthingsfitnez@yahoo.com or call +2348164297612 or ping BB pin:3245428e

Regards
kaycee
Mr Body Perfect 2011

NEWS: Allthingsfitnez gets its first celebrity client – Tiwa Savage

For a while now ALLTHINGSFITNEZ has fantasied about training celebrities, reason being that we know celebrities are role models and people look up to them and we know that if we can get a couple of celebrities into shape and help them stay fit and healthy, it will rub of on their fans and Nigerians in general. We feel that this will greatly help to achieve our soul mission which is to make “fitness and health” a household phrase in Nigeria and all over Africa. We want to teach Africans, begining with Nigerians, how to live a fit and healthy lifestyle and there is no better way to achieve this but to use our role models to show us the benefits of living a fit and healthy lifestyle.

Without much ado it is our pleasure to disclose the identity of our first celebrity client; Miss Tiwa Savage (song writer, first African female PEPSI ambassador, artiste under 323/mavin records). When we thought of going into celebrity training “Tiwa” was the first to come to mind because of her beauty, achievements and large fan base in and out of Nigeria. So far she is responding well to the training and we hope that in a few months by God’s Grace she would be a perfect example of what it means to live a fit and healthy lifestyle. She already looks good but no matter how good a person looks he/she can always look better and that’s what we at ALLTHINGSFITNEZ are about, we are here to help you look better and live healthier. As our motor goes “Remodeling Your Body Is Our Goal!”

Special thanks to Mrs. Veronica – CEO vane-styles and Mr. Tuneji Balogun – CEO 323 entertainment for making Miss Tiwa’s training a reality;
*Veronica CEO Vane-styles (celebrity fashion stylist, luxury shopper, image consultant, personal stylist)

Contact;
twitter- @Veronicastylist,
site- http://veronicaebiestylist.blogspot.com

*Tuneji Balogun CEO 323 entertainment (D’prince and Tiwa savage’s manager)

contact;
twitter- @TeeBillz323
email- 323musicent@gmail.com

Stay fit…..

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

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

For personal training, customized workout, diet and supplement plans; send a mail to us at allthingsfitnez@yahoo.com or call +2348164297612 or ping BB pin:3245428e

Regards
kaycee
Mr Body Perfect 2011

Post independence day workout; burn as many calories as possible as we celebrate Nigeria at 52

For my foreign readers who don’t know that today is Nigeria’s independence day, well it is and yeah we are 52 years free from oppression. Lol. That said, during every celebration we tend to eat and drink more which means more calories and more fat. A post celebration workout is always the best way of getting rid of those extra calories added during the course of the day/celebration period. Whether you have a workout routine you use or not, a post celebration workout is essential. Even if you have a workout plan for tomorrow, adding a post celebration workout to your workout plan for tomorrow balances things out, in that whatever workout routine you have for tomorrow wasn’t designed with the independence day celebration in mind. If your workout routine is designed to help you burn 500calories tomorrow, well I’m telling you, you will need to burn a lot more because of the extras you ate today and that’s why you need to add this post independence day workout to what ever workout routine you already have in place for tomorrow. Now you might be asking yourself wouldn’t it be too much work for me? Experts say I shouldn’t spend more than an hour on any workout, my workout routine for tomorrow takes an hour, so how will I be able to add this post independence workout to it? Well the answer is, you can split your workout into two sessions; morning and evening. You can do your workout routine for tomorrow in the morning and do the post independence day workout in the evening or vise versa. Without wasting any more time let’s get down to business.

What is this post independence day workout “sef”? The post independence day workout is a 52mins workout routine designed to help you burn as many calories as possible. This workout depends on what exercise you are comfortable with or what equipments you have access to. These are a few workout options for you;

Jog; if you prefer jogging, jog for 52mins. Alternatively you can jog for 5mins and walk for 2mins. Do this until you hit 52mins.

Skip; if you like skipping/jumping rope, skip 52 as many times as possible. Preferably 10 times. Do this for 52mins.

Bodyweight; if you are a bodybuilder or you just like working weightlifting, well here is a good one for you; pushups 12reps, lunges 10reps, squats 10reps, situps 20reps, making 52reps to complete 1set. Do this 52reps for as many sets as possible, for a period of 52mins. It doesn’t matter if u do 5reps of pushups instead of 12reps and make up by doing 27reps of Situps instead of 20reps, all that matters is that when you finish doing the pushups, situps, lunges and squats for each set the total is 52reps. Each exercise in this workout should be done as fast as possible, there should be no rest between exercises, only between sets if necessary.

Stationary bicycle; ride the bicycle at a medium pace for 5mins then ride it as fast as possible for 2mins, do this till you hit 52mins. An alternative to this could be riding the bicycle at a medium/comfortable pace for 52mins.

These are just a few ways you can customize your post independence day workout to suit your training level and shed off some of those extra calories you have added today. Pick one of the above workouts or customize yours to suit your preference.

Note: the post independence day workout must be done for 52mins. If you can’t do 52mins at once then split your post independence day workout into 2 sessions; morning and evening or tomorrow and the day after tomorrow.

HAPPY INDEPENDENCE DAY NIGERIA!!!

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

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

For personal training, customized workout, diet and supplement plans; send a mail to us at allthingsfitnez@yahoo.com or call +2348164297612 or ping BB pin:3245428e

Regards
kaycee
Mr Body Perfect 2011

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.

Up close and personal with Miss Agatha James – Miss Physique Nigeria July 2012.

(1) Tell us a little about yourself.

My name’s Agatha James. I am from Enugu State, Nkanu west local government area though I was born in the north and practically grew up there. I was born April 19th 1993. I am a student of Benson Idahosa University studying microbiology. I love reading, cooking, watching tv/movies, dancing, travelling and making friends. I hate pretence. I love being myself and relating with people.

(2) How did you feel when you won the MPN contest?

I felt really happy. I just had this wonderful feeling knowing I was Miss Physique Nigeria July 2012.

(3) How are you preparing for the final live stage contest?

Am really preparing well for the show. I workout at home most of the time and I do try visiting the gym at least once or twice a week.

(4) What is your workout routine like?

I workout in the mornings and evenings, 5 times a week.

(5) What is your secret for staying in shape?

Nothing, really! I just workout and I also watch what I eat and I don’t really eat much.

(6) What do your friends say about your body/physique?

My friends do say I have a good shape and that they love my physique. Like when I wasn’t into modelling, friends would be like what am I still waiting for. (She shakes her head)

(7) We noticed you have abs, how did you get them?

I just do the sit-up every morning and evening.

(8) What is your advice to Nigerians in the area of fitness?

My advice to Nigerians in the area of fitness is that they should try to live healthy and exercise at least once or twice a week, because it really pays to live healthy.

(9) Name five exercises you love the most.

*Sit-ups,

*abdominal crunches,

*squats,

*flutter kick oblique crunches and

*jogging.

(10) What is your diet like?

My diet is kind of normal, but I try to take more of proteins and vegetables and when I take carbohydrates like rice because that’s my favourite, I ensure vegetables go with it like carrots, peas etc.

(11) What is your view on the MPN contest?

My view on the MPN contest is that it is a good medium to create awareness on the essentials of living a healthy life and also enable people to do so.

(12) What is your advice to those who want to participate in the Mr and Miss Physique Nigeria contest?

My advice to future contestants is that they should try to live a healthy life not just because of the contest alone but because of their wellbeing.

(13) How does it feel to be a fitness model?

It feels great because that shows am living a healthy life.

(14) Say something to your fans.

I love all my fans and am saying a big thank you to all those who supported me because they believed in me and I promise I will continue to stay in shape. (She smiles)