₦airaland Forum

5) dinner
beef and spinach

6) dessert
home-made, fruits yoghut bars. (Fat free greek yoghut)
Healthy substitute for regular ice cream.

1) Breakfast/pre-workout
sweet potatoes, eggs and avocado

2) post-workout
Almond crusted salmon, strawberry and cucumber

3) lunch
beets and apple quinoa, shrimp, spinach

4) snack
peanuts, cucumber, cabbage

EfemenaXY:
Ah! Okay, I understand...cheers.

Back to your pic. Is that really for a whole week? The whole seven days?

for 4 days.
Read the caption on the picture.

EfemenaXY:
I've heard of concentrated protein powders for those interested in increasing muscle mass. How does that work?

people use them and they work. I used to use one actually, it's called whey protein. It worked and it's cheap compared to real proteins like fish and meat.

however, body building supplements are not FDA approved over here, so literally anyone can make their own supplements and sell, even if na poison. And you never know the strange chemicals and long term effects. There's a campain against them here sef.

that was why I stopped. But they do work. In fact, most body builders use them. Cheap source of protein.

.

EfemenaXY:
Looks healthy Babe. But where are your carbs? Apart from the sweet potatoes?

you no see organic quinoa there? those fruits and veggies nko? Na carb. The almonds, carb
I forgot to add rice noodles actually.

4 complex carbs in total. Nuh bad.

I'm having the same problem chillisauce is having. I've started noticing a little pouch on my lower belly, not obvious at all, but its there.

so I decided to experiment for 2 weeks; reduce carbs, increase protein.

Chillisauce:
Still going strong.

Meanwhile where is edwife and babe3.
my stomach is stiff but sticking out. Seems the muscle is growing more than I bargained. Na so the six packs dey work? What am I doing wrong

Looks like I will stop this regime and back to my almost flat stomach

Cardio, moderate carbs, plenty of protein.
you hate cardio, that's why it's sticking out.

Meal prepping and grocries for 4 days.

I'll post each meal when I'm done prepping.

.

bukatyne:
Thanks

To sleep with the braids flying about? Need to acquire that taste.

Oyibos sleep with their hair out.

bukatyne:
How do you manage the long braids?

I love it But So scared in packing and maintaining @ night.

I do a two layer wrap before I step in the shower.
- cover it with a water prof bag
- then hair bonnet.

As for night time, I don't park it at night. Braids are very low maintenance. I let them breathe.

I apply mousse twice week to smoothen the strands sticking out (if any).

I apply oil every other day to my hair gan-gan.

And edges cream for my edges (optional).

You don't even need any of those things honestly. I just like efizy.

cococandy:
you did? How coincidental.

My hair dresser was shocked I wanted to chop most of it off. Tried to convince me otherwise but even she loved the result.

I cut am. Giving the natural hair thing a try again.
I'm a low cut babe though. Even when relaxed, my hair is always short.


I have super long box braids on now (protective style).

EfemenaXY:
You're transitioning, babe? If so, you are brave. I tried doing it without the big chop and it wasn't funny at all. I reverted after 6 months. Oh the relief!
Re: how to determine your hair type...

https://www.youtube.com/watch?v=3mWPqZHpK20

Yes. I hope I get it right this time. I'm always tempted to relax. I love my pixie cuts.

Thanks for the video.

Chillisauce:
3b.

Biko, how you people take know hair type?

I did the "big chop". This is my 4th time big chopping in 5 years. Hopefully it goes well this time.

EfemenaXY:
Nah...you are pro natural beauty jor. Nothing artificial about you when it comes to looking after one's body...

At least that's the impression I get from your posts.

Lol. All jokes. Just wanted to start a conversation.

Like chilli said, working out is more than outward appearance. Working out is therapy on it's own. No matter how bad my mood is before a enter the gym, I'm always in a better mood when I step out.

Chillisauce:
I fear the complications and after effect of knives.
My gym is not just for external beauty but also good health internally.

So I go for moderate natural exercise. I don't even need to smell the gym or the knife.

Dr Miami doesn't tell his clients that if they continue with an unhealthy lifestyle, they'll gain the fats back in the wrong places.


You're right. It's a quick fix.
But the guy making some mad money. His wait-list is looooonnng.

EfemenaXY:
10 years in the gym!

Efe me I'm tempted o. I think I'll start saving up.

cococandy:
I thought she was talking about how to keep them firm.
I'm more concerned about how to keep their size constant.

Edwife any ideas?

Dr Miami is the answer. No matter how much weight you lose, your bööbs won't change in size.

$5000.

Million dollar question; 10 years in the gym OR 2 weeks with Dr. Miami?

These procedures make use of the client's fat; they push fat from the stomach to the butt and other areas to get the desired figure.

Relatively safe. $7000 on an average procedure. 2 weeks recovery time

Chillisauce:
Where do you get your 30% fat from? Avocado?
in my 2months, and it feels great
The vertical lines of the abs are showing wella, na the horizontal lines still dey delay.

yes o. Avocado, fats from fish and meat and the tablespoons of oil I use in cooking.

It does feel great. The other day, SO was like "your butt looks amazing, that gym is paying off" . I knew I don arrive.

cococandy:
wow this one can't be only exercise she did Na. Babe

I kind of agree with you, who knows. Girls these days use exercise and fitness to cover up the numerous surgeries they've had.

This chic here swears exercises gave her that waist and that yansh.
Instead of her to admit she's had a couple of ribs and fat removed, she's busy selling gullible girls a dream.

@ EfemenaXY.

If you want to build muscles you need to give up your hours of jogging. I know this coz I'm into "muscle building" myself. And that's why I don't like hours of cardio. I prefer the 15-mins kind (HIIT). Fast and effective. And I limit them to 2 times a week.

Most body builders you meet HATE cardio. They'll rather spend time lifting weights. Cardio does not build muscles. Cardio does not give you a toned body. Cardio makes you lose fat. That's it. Cardio is counter productive to what you want; muscles.

Sorry for shouting. Na emphasis.

Now, what do you need?

Weight lifting OR exercises with your body weights. For you to build muscles, you need to build muscles mass. For you to build muscle mass, you need to challenge your muscles by tearing and repairing. And ultimately, you need lots and lots of protein in your diet. I do 40% protein, 30% carbs, 30% fats.

I prefer weight lifting because results are faster.

Exercises you should be doing;

-squats
-deadlifts
-leg press
-hip thrusts
-planks and it's variations.
-burpees
- lounges
-exercises with dumbbells

I can go on and on.

Bottom line, for muscle growth and toning, extended cardio isn't the way to go.

If you don't like the gym, you can use your body weight for those exercises at home.

How long will it take you? To be honest, it's a life-long journey. But you should start seeing results after 2/3 months of starting. After 2 years of consistency, you should get the body you want. But if you don't keep it up, you'll lose it.


I'm 7 months into mine, and boy, the results are amazing!!!

If you have questions, I'll be happy to answer

Inspirational. Even her skin color changed

We thank God for her.

EfemenaXY:
I need some pictures right now to inspire me of what not to do.

Babe3, you remember the pic you posted a few pages back, of that young lady struggling with her weight...abeg have you got more of that type? Especially of Naija girls struggling to keep fit? Share them please if you've got them.

you're saying you want negative reinforcement?

moca:
I dey feel u o but....the thing get as e be.
Worst if u have a discouraging hubby.
He calls them grass.
I've been telling him they are called veggies.
Isi okpo.

Actually, I'm a super healthy eating fan.
Had this not been a public forum,i will spill a lot.

I have a discouraging hubby too. but who cares.

It's okay though. Eating grass isn't the only way you can eat healthy. Cutting out the fry fry foods and oils, and eating moderate potions go a long way.

eating grass can come later. Baby steps.

Chillisauce:
My aim is not to have unhealthy cheat days but to see it as poison
.
Seriously now I can't eat deep fried chicken. I would have phlegm hanging on my throat the next day.

EfemenaXY:
Lol! Very funny. Mo'farah is a seasoned, Olympic runner jare.
Cheat days? I nor do again. After putting on 0.2kg with my romance with Agege bread and peanut butter last night. Speaking of which, is peanut butter really that bad? The tin reads 50g of fat per 100g (I know) but it's from peanuts na, isn't it?

I'm the bad egg. Proud of you guys.


peanut butter? I don't like it.

Edwife Is peanut butter bad?

EfemenaXY:
Ahaha!! Babe3, I don't think I even half qualify to be called zealous na. You're totally unreachable when it comes to exercising. Shebi you handle all of that crazy Jillian M's abs workouts without any sweat? I remember you mentioned doing the HIIT thingy too...

Abeg, you're on a completely different class jare.

Mo'farah has got nothing on you. How's that not being zealous? you're good.

anyways, I've been working my árse off for a while now, so I'm having two cheat days.. today and tomorrow. Anything goes. First stop is deep fried country-style chicken.

Ladies, I encourage cheat days. It keeps you sane (for lack of a better word).

edwife:
Thank you

chillisauce ntorr

Chillisauce is fine na. She's a fitness guru so shes allowed. One cube is not even up to a teaspoon, that's like 2grams.
Let chillisauce be great.

as time goes on, that one cube will turn to no cube at all. Baby steps.

edwife:
Dear,

Dietary guidelines around the globe suggest we LIMIT consumption of sugar and foods with added sugars. You don't need to avoid sugar completely for good health, but it's sensible to cut back on foods that are correspondingly low in nutrition and easy to overeat – soft drinks, lollies, pastries or sweets, for example.

The sugar found in fruit depends on the individual fruit and can be made up of multiple different sugars -- glucose, fructose and/or sucrose. Although the sugars found in fruit are the same as those in refined sugar, their absorption depends on their chemical and plant structures, food processing and food preparation. As a result, fruit and refined sugar have very different effects in the body.

Sweetheart the difference is in the digestion process,Fruit is very fiber-rich making its absorption different than that of refined sugars.

we are saying the same thing. I even agreed with you

I said the sugar found in a tablespoon of refined sugar (fructose)is the same concentration as the sugar in a whole banana.
Yes, the body absorbs refined sugar faster. That's why a little goes a long way.

Amount of fructose in 100g of different fruits.

According to this chart, 4 bananas is less than 15g of fructose.
You have to eat 30 strawberries or more to go over the daily 15g.

Efe do you eat 30 strawberries a day?

the fructose in most veggies are negligible since most of them are bitter.

EfemenaXY:
Na wa oh! So many conflicting information...

If we really do need such low amount of fructose, then why all the emphasis on the need to get 5-a-day (fruits and vegs) as part of our balanced meals?

A few months ago, they did mention on BBC breakfast that we should even strive for 7-a-day.

efe, 5 fruits a day is less than 15g. Trust me.