₦airaland Forum

I have a workout program for people who don't have time for exercise.very effective. The workouts are only 10-15 minutes long. You can do it at home. No need for equipment. It's 2k.Click the link to buy https://paystack.com/pay/ftrsou6x5x

baba11:
Sometimes ago, I have enthusiasm for keeping but where are the fitness centers online or offline. No contact of them whatsoever. I contacted kemen, ex bba contestant, he promised to send mainland contact as he is based on the island. Till now, I have not seen anything. I think those guys doing it are doing so on a very low key.

Keep up the good work bro(

Hoodbilonia:
i keep so fuckin fit bro
16push ups
20sit ups daily
1500-3000steps on a daily
i eat once a day
my next meal na 5pm.
tomorrow na blackwood aka
wood

I have a workout program for those who don't have time for exercise. The workouts are only 10-15minutes.it is very effective. you can do it at home no need for equipment. It's 2k. Click the link to buy https://paystack.com/pay/ftrsou6x5x

bigtt76:
No time joooooor

I have a workout program that does not require going to the gym and the workouts are only 10-15minutes long.You can do the workouts at home without using any equipment. it's 2k. click the link to buy https://paystack.com/pay/ftrsou6x5x

Luckygurl:
Loll

Who said we ain't interested in keeping fit?
If I'm to speak for myself and my family, we at least make conscious effort to eat healthy and also workout.

But in a populace where a lot of persons resort to menial jobs that snuff the life out of them for survival, do you still expect them to visit the gym for body exercises?

On the flip, I'm on the lookout for an affordable gym here at Onitsha. Biko! I'm on a tight budget so no one should suggest all those extremely costly ones, I never dey work full time yet.
These glutes must be well rounded and shaped

I have a workout program for those who don't have time. It's only 10-15minutes. If you can't sacrifice 15 minutes out of 24 hours for exercise then you have no hope. It's only 2k. Click the link to buy. https://paystack.com/pay/ftrsou6x5x

Sijo01:
The truth is WE DON'T HAVE TIME

If you want to live long on earth without any life threatening diseases then you have to exercise regularly. When you become older and have money would you want to spend most of your money on hospital bills and medicines?

tamonokare:
My brother, persin wey dey Nigeria dey think of fitness no get problem at all. Anyway, no vex oo, who fitness don help ?

That is not an excuse

speedyconnect3:
The country is very bad economically.

It is well my brother

inoki247:
Kip fit Kwa if u live in Lagos u don't nid Kipping u go dey pursue Danfo Everyday

At least you are exercising.but if you want to loose weight,walking won't be enough

prettigurl16:
What do you mean sef? So all this waka from Ojuelegba to Maryland is not working out abi? and the fight with conductor testing my boxing and wrestling skills no be fitness abi?

You have 24 hours in a day. You can't spend at least 15 minutes for exercise?

ednut1:
No time.
Monday to friday work plus traffic
Saturday- owambe
Sunday church

You have 24 hours in a day. You can't spare 15 minutes for exercise

Mastadestiny:
Because most Nigerians work day and night 24/7 to put food on the table. No time for keeping fit

keeping fit is the one of the most important thing you can do for yourself but most Nigerians take it for granted.
Apart from the occasional jogging here and there nothing happens.
Is it that we don't have time?
Is it too much stress?
Is it because of traffic?
Or Is life in Nigeria just too hard and stressful?
I want to know because i see so many people out of shape.
People getting diabetes,heart disease because of their bad eating habits

Don't eat junk food during the weekend or you will die!!!!!



Just joking, You won't die but you will probably gain weight.
For people that are trying to slim down this can be a bad idea. I know it is the weekend but you must stay focused no matter what.
Think of the benefits like looking good ,feeling more confident, low risk of terminal diseases and so on.
So many benefits. I know it is difficult but i promise you it will get better.
so stay focused

The biggest question people ask themselves is how do i loose weight fast and then they spend 30 minute on the treadmill and then after some time wonder why they are not loosing weight.
Jogging is a low intensity exercise. What you need to do to loose weight fast is a short but intense workout that will help you loose fat even after the exercise.
Exercises like HIIT(High Intensity Interval Training) are very effective if you want to loose weight fast.
I have nothing against jogging but if you really want to loose fat quickly that is not the way to go

Have you ever wondered why people who follow diets they see in the magazine,social media, T.V loose weight for a short period of time then gain it back? well it's because most people cannot maintain those type of diets.
If you want to loose weight and keep it of you have to find something that works for you and you can maintain for a long period of time all this 2 week diet plan or 3 week diet plan is going to hurt you.
If you want to improve your fitness you have to think longterm. Think of the longterm benefits. Don't just loose weight because you want to fit into that wedding dress or you want to fit into that jeans, that is short term thinking.
You will never win if you continue to think like that

Nigerian food is generally filled with starch and too much fat. Which has a lot of calories. If you don't know what calories mean then you need to google it.

Imagine someone eating 3 wraps of pounded yam and egusi soup and wash it down with coke. That is more than 1200 calories before the end of the day you have already surpassed your calorie needs. The average amount of calories eaten per day by a man should be 2,500 calories and for women 2,000 calories.

You see the thing is Nigerian food is not bad but the way we eat it is bad.

Instead of eating 3 wraps of pounded yam why not reduce it to two or even one and use okro soup or bitterleaf soup which has less calories than egusi soup and then wash it down with water instead of coke.

The best way to loose weight with Nigerian food is to eat more foods rich in protein like beans,moi moi, akara and cut down on starchy carbohydrates. If you want to eat carbohydrates go for complex carbohydrates like ofada rice or any unpolished rice, sweet potato, Quaker oats.

If you eating rice and beans let the beans be more than the rice. A high protein diet will make you fuller and less likely to overeat.

and also lots of vegetables and fruits.

If you have any questions reply

Few years back i was desperate to loose weight but i just could not do it. I tried and tried and it just could not happen.
I was spending up to 2 hours in the gym and trying to eat healthy as i can.
but it just was not working. Until i discovered that even though i was exercising and eating healthy i was still doing it wrong.
I was spending too much time on the treadmill instead of lifting weights, I was eating healthy but i was eating large portions, I also discovered that you can spend only 30 minutes in the gym and it will be better than somebody who spends up to 3 hours.
Exercising and eating healthy is great but doing it effectively can be greater.

If you are a beginner and you don't have time for exercise or can't go to the gym. I have an ebook that will show you beginner friendly exercises that you can do at home without the use of equipment.
For N2,000 click the link below to buy.

https://paystack.com/pay/ftrsou6x5x

Do 20 burpees(flying bombing). Repeat 3 times. Rest for 30 seconds to one minute after doing each of the 20 burpees. For example you do the 20 burpees then rest then do the 20 burpees again then rest, then do it again

Tell me how it feels after doing it

1) drink lots of water, try and aim for 4 litres of water a day

2)get quality sleep. Lack of sleep increases stress and lots of stress leads to weight gain. Aim for at least 7 hours of sleep per day

3)Exercise more. Exercising once a week or once a month is not good enough. Try and exercise at least 4 times a week

4) Reduce the way you eat junk food. Coke,fanta,meat pie,puff puff. Cut them off. Try and eat more natural foods like sweet potato, yam, lean meats, fruits and vegetables

High protein diet is the way forward

leonard002:
another important thing... eat breakfast... a good protein-rich breakfast

Even coke zero is bad. It contains Aspartame which can cause some diseases. You might as well take regular coke. There is not much difference between zero,diet or regular coke

Ishilove:
What of zero coke?

The one thing you can change in your diet is to stop eating man made foods. Stop eating foods made in the factory. Stop eating gala,Puff Puff, chocolate,cake and stop drinking soda like coke and fanta. Drink only water or unsweetened tea.

What do all those man made foods have in common?
PROCESSED SUGAR

Sugar is the most addictive substance on earth. It's more addictive than cocaine.

If you love yourself,your health and your sex life, stop eating or drinking foods that have processed sugar. If you can't stop it at least reduce the way you take it.

You can find examples of the others on YouTube because you might not understand if I explain it to you here,It's better you watch videos on how to do them.

IAMJojo:
I only knw pushup,pls xplain d rest

20 pushups

50 jumping jacks

20 plank tucks

30 seconds plank

Repeat 3 times. Tell me how it feels after you do it

Exercise is very important. If you want to live long on this planet.Eating healthy is one of them but exercise is just as important.

It can be skipping,walking,dancing,running or anything. just move your body.

Even if it is just 15 minutes do something.

Jogging on Saturday once a week or once a month is not enough.

You have to try and do it at least 4 times in a week.

Although those types of exercises can keep you active and fairly healthy.

If you are serious about loosing fat you have to consider lifting weights or high intensity cardio.

Let me tell you the main reason you are not slimming down is because after doing exercises you come back home only to finish one plate of jollof rice and three wraps of eba and you will be wondering why i am i not slimming down.

How can you eat 3 wraps of eba after exercise. Haba fear God!!!!!. You have just wasted your time exercising.

What you should be doing is to be reducing the portion of food you eat or even better look for foods that fill you up without eating too much of it like beans, sweet potatoes. Controlling your portion size is very important if you want to slim down.

Some people eat three wraps of eba and wash it down with coke. That one na double wahala.

I see most fat people jogging in order to loose weight and i am like what are you doing. You are better off using the skipping rope for 10 minutes than spend 1 hour jogging. Jogging is such a low intensity exercise that it doesn't burn a lot of fat. The perfect exercise for loosing fat should be with high intensity.

That is why i think lifting weights provides that intensity. Wether you are a man or a woman. Lifting weights is so much better,It makes you stronger,You loose weight faster and for women it makes your ass bigger, so ladies lift weight do some weighted squats.

You can jog as a way to just keep fit or just a light exercise but if you are really serious about loosing fat i suggest you lift weights.

Most people think that measuring yourself on the scale is more important but it is isn't. You can loose weight but you would still look the same.
You should concentrate on fat loss not weight loss. I f you focus more on reducing fat and building muscle your body will change it does not matter how many kg you are. What matters is if you have fat or not.

The more muscle you have in your body the easier it is to loose more fat. so guys and girls concentrate on fat loss and gaining muscle not weight loss unless you are a professional boxer

If you have an office job, you know how difficult it is to get good sleep. Sometimes you sleep 3 hours or 4 hours a day and sometimes you wonder why you are fat.
The thing is lack of sleep leads to stress and stress leads to sugar cravings and sugar cravings leads to eating of cake,donut, e.t.c and then weight gain. processed sugar is the major cause of weight gain.

Getting good sleep results to your body feeling fresh and being more productive through out the day and also reduces your cravings
It is recommended that you get at least 7 hours of sleep everyday

Water is very important if you want to loose weight. It helps clear the rubbish from your system.
It beautifies the skin.
People don't drink water enough this days. They drink coke, fanta which is very bad for the body.
It is advised you drink at least 4 litres of water everyday.
Combined with a good diet water can be very important to your weight loss and overall health.

The thing is lower body exercise is not for women only. Men can also work on their lower body thighs, glutes, hamstrings e.t.c.

The thing is that anytime after i finish doing some leg exercise one bastard konji will just hook me.

It happens every time i work on my legs. Do you know why it happens?

Well because when you do lower body exercise the "TESTOSTERONE" in our body increases. That hormone is responsible for your sex drive and will also determine wether your joystick will stand at attention or not.

Men who lack testosterone in their body will have difficulty with sex. It is what makes you a man. Unfortunately when men get older the level of testosterone decreases, I guess that is why the wives of older men are looking for fresh young men like us.

One way to increase your sex drive as a guy is to actually do some lower body workouts like squats or lunges. Who knew?

I have an e-book that contains all those exercises and more.

So get in shape, Increase your libido and your penis will thank you.

Click the link below to buy for N2,000

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