ATF UPDATE: Valentine discount offer closing date extended

Due to several demands that we should extend the time of the valentine discount offer till end of the month when salaries would be paid, we have decided to oblige and as such we have extended this offer to the end of this month (28th).

Regards

Allthingsfitnez.

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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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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

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.

SUPPLEMENTS; healthy or not?….functions of food/dietary supplements….


Food/dietary supplements, as the name implies are substances that are taken along side food to obtain a complete and well rounded nutrition. According to “dictionary.com” a supplement is; something added to complete a thing, supply a deficiency, or reinforce or extend a whole. Let’s look at the word “complete” as it’s used in the definition above and let’s replace “thing” with “food”. We talk a lot about balanced diet and a lot of us try to have balanced diet everyday. Now what is balanced diet? It’s a diet that contains all the necessary nutrients, required for healthy growth and development, in their correct proportions. When cooking our meals, some of the nutritions in them die. Also, because of our busy schedule we are not able to eat properly or ensure that we have a balanced diet and that’s where food/dietary supplements come in. Like we can see in the definition above; a supplement is something that completes a thing. Food/dietary supplements in this case are taken alongside your food to ensure that you get the recommended daily value of each nutrient.

Let’s look at the second phrase; “supply a deficiency”. Better put “a supplement is something added to supply a deficiency”. This means that when you have a deficiency of any of the essential nutrients, food supplements help to cure that deficiency. For example let’s take a look at “vitamin C deficiency” when we have a shortage of vitamin C in our system we make use of vitamin C supplements. In this case we are taking the vitamin C supplement not just to make sure we get the recommended daily value but to treat a deficiency. So food/dietary supplements are taken to treat deficiencies.

Lastly let’s look at the last phrase; “reinforce or extend a whole”. Rephrased; a supplement is something added to reinforce or extend a thing. Food/dietary supplements are referred to in this sense when we use them as body building or weightloss supplements. Body building supplements are food/dietary supplements commonly used by body builders and athletes to replace meals, enhance weight gain (lean muscle mass), promote weightloss or improve athletic performance.

With the above statements we know what food/dietary supplements are and their functions, now we can answer the question; are food/dietary supplements healthy? Based on our analysis you will notice that they are indeed healthy. They are like a form of insurance policy that insure you against deficiencies and diseases that occur as a result of improper diet. In conclusion food/dietary supplements should be a stable in everybody’s diet.

*Pls note that in body building there are two types of supplements; food/dietary supplements and the one we refer to as “drugs”. The food/dietary supplements are the healthy ones while the “drugs” are the unhealthy ones. There will be subsequent articles in the future to explain this further.

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

Q&A: ….I have been advised to go on a protein diet…most nigerian foods have 100% carbohydrate…any suggestions?

Q:
hi! I just ran into your blog. I am on a journey to loss weight & I can’t go to the gym as often as I want because of my busy schedule.
The challenge I have is “my diet” i have been advised to go on a protein diet. Most Nigeria foods are 100% carbs. I don’t know what to do anymore. Any suggestions?

A:
since you can’t make it to the gym often, dieting would be the key but you still got to workout because watching your diet is not enough to keep the fat off permanently, as you have a slow metabolism that needs to be addressed with exercise. When dieting you will lose weight no doubt but in most cases you will also lose some lean muscle mass which you would have to gain back by exercising. Increase in lean muscle mass, increases your metabolism which is the key to keeping bodyfat off permanently. If you can’t make it to the gym, there are a lot of other workouts you can do at home, such as jogging, aerobics, bodyweight exercises and so on. You don’t have to wait till you get to the gym. As for dieting I advice you to get a dietitian to draw out a diet plan for you. A diet plan that is based on “protein meals in Nigeria”. Some examples of protien meals you can include in your diet, atleast until you visit the dietitian, are; soya beans, chicken, fish, egg white and so on. You could also use supplements to increase your metabolism. Make sure not to starve yourself because it will seem to work at first but when you stop starving you will add the fat back and this time way faster than the last. Eating Small meals frequently is a way to prevent yourself from starving and it also helps to keep your body’s metabolism high.

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

how to burn fat permanently; burn the recommended 2pounds(lb) per week.

This is one of the first topics I discuss with my clients before they set their goals and commence training. Reason being that without having this discussion most clients set goals that are unrealistic and in the long run would lead to only temporary weightloss.

In order to burn fat almost permanently, researchers and very experienced trainers advise that we set our weightloss goal to around 2lb per week. They further stress that any weightloss that is more than 2Ib, there about, will in most cases lead to temporary weightloss. now over the course of training myself and others I have tried to understand why this is so and I have discovered 2 reasons why this may be so;

#1. WE RUN THE RISK OF LOSING LEAN MUSCLE MASS
Energy is stored in the body as fat and glycogen. When carbohydrate is taken into the body and broken down it turns to glucose, which gets used by the body at that time or stored as fat or glycogen. Glycogen is stored in the muscle (the bigger the muscle the more its glycogen storage capacity). Our body expends energy at every time ‘t’ meaning that at everytime of the day, even when at rest our body uses up energy. Now that energy is either gotten from the stored fat or glycogen. To burn fat permanently we should aim to reduce the amount of stored glycogen being used as energy and increase the amount of stored fat used as energy. When we burn more than 2Ib in a week we tend to make use of more glycogen which causes a reduction in muscle size. Reduction in muscle size also means a reduction in body metabolism and a reduction in body metabolism leads to a reduction in the amount of calories burnt at rest which invariably means less fat would be burnt at rest due to the reduction in body metabolism.

Our body metabolism plays a major role in making sure we keep fat off permanently. So since burning more than 2Ib per week might risk reduction in body metabolism at rest, we are advised to stick to the 2Ib per week recommendation if our goal is to keep the fat off permanently.

#2. WE MIGHT NOT BE ABLE TO KEEP UP WITH THE INTENSE TRAINING, DIET OR SUPPLEMENT PLAN.
To lose more than 2Ib a week most of us have to go to far reaching lengths like tying your lower and upper jaw together, spending long hours in the gym everyday or taking supplements that can not be used for a prolonged period of time because of side effects. I have seen cases like these several times. After doing these things for a while the people actually lose weight massively but once they stop whatever it is they are doing they add back the fat faster than before.

There was a recent case like that in the last gym I worked with. The lady in question had used one of these Chinese supplements a while ago and she lost so much weight but after about three months she was told that she had to stop taking it for a while because of the side effects it may cause due to prolonged usage. She stopped it and in a very short time of not using it she became fatter than she ever was ( it was at that point she came to the gym). Except whatever you are doing to lose more than 2Ib per week also helps you build lean muscle mass and is something you can keep doing all through your life, please desist from doing it or you may never keep that fat off permanently.

So as we can see from the two points sited above, to burn fat permanently we need to keep our weightloss goal, around 2pounds(Ib) per week.

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 tweet for daily fitness tips, updates and new offers. please consider sharing this article to helps others gain the knowledge you have just gained.

For personal training, customized workout, deit and supplement plans contact us on; +2348164297612, kayceenma@gmail.com or BB pin:3245428e.

Regards
kaycee
Mr Body Perfect 2011