maberry:
These days when i lie down for my bench to begin work out
Then I go remember say my house rent done expire, all my moral and strength go just vanish

Besides my landlord fit consider am rude say i dey owe am house rent yet my chest dey big everyday

Lol..I know the feeling.
But you can still hustle and keep fit

Gist247:
Dude nice website. I'd like to contribute an article

Sure tin bro..
Msg me on NIqqadaniel@gmail.com. .
Lets see how that goes down

CC:lalasticlala

ALso try to eat more calories and keep it clean and back it up with cardio which I can see you do well, you will look more good and beautiful.

WOoooh..Get it girl...Love your type.
You got a blog or something..
We can make great content.

Check out my blog

http://Dietfitelt.com.ng

Sometime last week, I made a post on this forum on
how to gain weight and how to get big in the gym (https://www.nairaland.com/4543280/how-gain-weight-how-get) and I got alot of questions been asked which I put answers to of them but one of the question I was asked is what am going to elaborate on this post because some of you might be facing the same challenge.

So this was how the conversation started.This dude on this forum said bro, like how do he keep fit with the kind of tight schedule he has. His kind of job doesn’t allow him keep fit as he leaves early in the morning and comes back late at night. So he now asked,someone with this kind of tight schedule, how does the person still keep fit?

My response to him-

I told him it is a simple deal.I started with if he had a little a space at where he lives so he can own a little gym of his own,which getting the equipments needed won’t him more than N10,500.
Yes, I know you might be wondering how true this can be but it is.

First you go to a carpenter to help you make a bench press which should cost you around N5,000, you will need to buy a strong rod for benching.This should cost around N500 or less.
Then the big bench plate should cost around N3,000 that is N1,500 each which you can get for less but the estimate is N1,500.
Now you are left with N2,000 and you also need to get smaller plates for bench press warm up and for curling.This small plates should be around 4kg and you will need like 4 of it. Each of the 4kg plates should cost not more than N400,you will have a balance of N400.
Now you have a gym of your own, you can now keep fit with this then as you progress you can buy more, make a dumbell with 4kg plates and the rest.A small place will contain this equipments and when uou are through you can pack it up somewhere. It is a sacrifice you have to do to keep fit, is not hard as it sounds.

Now coming to when you should run the program which is were the work comes in, you will have to wake up early.
Now if you go to work around 8am, I spose you should wake up as early as 4:30 am and get your day started. Do the morning house chores,get your breakfast ready and the time should be around 5:30am, now get to your gym and hit it up.You can go for an hour or an hour and 30 minutes which will be either 6:30am or 7:00am. You now have about 1 hour to prepare for work and eat your breakfast.
It an easy deal.That’s how I started out.You can give that a try.This will make you be confident about yourself more, being on time to work and also having a mindset that you can do anything if you believe.
That’s what the gym is about, is not just lift rods, the gym is way deep pass that.
So hope I solved a problem for someone facing this challenge.

Source-http://www.dietfitelt.com.ng/how-to-keep-up-with-fitness-lifestylegym-even-when-you-have-a-busy-lifestyle/

Cc:lalasticlala

REad this article it would help out

http://www.dietfitelt.com.ng/benefits-of-including-vegetables-to-your-diet/

ghettowriter:
Lovely update. I could not agree more.

Glad you found it lovely.

Lately there has been a rise on this bumps/reaction on the body.
This reaction shows up mainly at the upper part of your body such as the neck,your upper chest and back.This reaction does have pores at the tip.
This reaction tends to grow out and after a while it heals.
After some research,wasn’t able to come up with much tips to deal with this.
To tell you the truth,I have been dealing with this reaction for 3 years now and I can’t tell what it is.
It pops up and after a while it goes back in leaving black spots on your skin which will take time before clearing up.
I have gone to hospitals,pharmacy stores after showing it to them,they ask questions like, what cream do you use, what soap do you use and my response were, I don’t use any cream at the moment and I use premier cool soap.Then one of them recommend I should use tetmosol soap.
One of the hospitals I went to suggested that they could do something about it.After some days I came back to the hospital.
I was injected on antibiotics and was given some tablet medicine I would swallow.
After much done the bumps srinked a bit then after some days it started poping out more.
I got tired of it.
So this is what I did.

I got the tetmosol soap recommended, I got detol antiseptic and dusting powder and this is how I made use of them.
First, I boil a very hot water, pour some of it in a small basin then pour the rest to my bath bucket.I add a little cool water in the basin to cool the hot a bit,then I get a small towel and soak it into the hot water and damp it on the affected area.This might be painful but you have to endure.After damping it on the affected area, you will notice and feel like they have all srinked then you add water to the other hot water in bath bucket to cool a bit and add your detol antiseptic to the hot water and then bath with it.
After this you will now apply the dusting powder to the affected area.
I do this morning and night.
In the morning, hot water and detol and at night, hot water, detol and dusting powder.
Note- While you take your bath, don’t use the sponge on the affected area as it will irritate it which will lead to more bumps poping out. Just use your hand and gently wash those area.
So this is how I dealt with my and they all srinked up.
So if this works out for you and leave’s spots on your skin, don’t worry about it It will clear up with time.
I hope this helps out.

If you know the guy that created this thread.

https://www.nairaland.com/4542790/skin-becoming-eyesore

Help tag him or msg him so he can read this article and see if it does help him too.

Source: http://www.dietfitelt.com.ng/how-to-deal-with-bumps-reaction-on-your-skin/

Cc; lalasticlala

Hello guys,am going to be talking about something that is very important in our diet which is vegetables.I love vegetables so much and I eat different kinds of it.l know some of you guys don’t love vegetable which you have your own reason of not being a fan, but I assure you that after reading this article, you would love to start including them into you diet.
At first, I wasn’t eating vegetables because I knew it’s benefits but because I love to eat them and I feel good after eating them. So if I would have dropped eating them today due to me knowing it’s benefits now I wouldn’t.
Here are the benefits.

•It makes you look young and beautiful-

Yes, you might wonder how true it is but it does.
After eating vegetables, you feeling good. It’s green and you know green simplifies life, nature, beauty..You are giving your body what it needs definitely it going to be refreshed and keep glowing.
Also, vegetables contain what we call cartenoids.
Now this cartenoids contains a powerful antioxidant that will protect your skin cells from premature ageing, and from the damage of UV rays, as well as providing anti-inflammatory benefits.
So you see, adding more vegetables to your diet helps keep you looking young and beautiful.

•It wards of disease-

I bet this could be the reason I hardly fall ill.
Like I said vegetables are pretty high in antioxidants which makes them wonderful for inflammation, and scavenging the free radicals which lead to the growth of cancerous cells.
I know most of you must have heard of chlorophyll.
Now chlorophyll is the molecule that absorbs sunlight and uses its energy to synthesis carbohydrates from carbon dioxide and water; also known as photosynthesis.
It helps to oxygenates the blood, improves circulation, reduces DNA damage, fights infection, is anti-carcinogenic, and detoxifies the body of heavy metals.

it helps fights obesity-

Including veggies in your diet can help fight obesity.
Reason to this is that, veggies are low in calories.You only gain weight from food that are high in calories.Vegetables isn’t. Infact I see veggies as a cleanser. It helps detoxify your blood from disease, helps keep your weight in check and if you look forward to lose weight, then having more of vegetables in your diet is a way foward.

They are great source carbs-

Vegetables are great source of carbohydrates which are great for starting the day .This means that you can include it into your breaksfast as it will keep you full and it digests with time.

They are high in fiber-

Food that are high in fiber are good for the body as it lowers the risk of having diabetes and heart disease.
Also if you are a fan of veggies you will notice that a little of it you consume make you fill full already.This is due to the high fiber contained in them.

They are very cheap-

Now this is the most interesting part.
Veggies are budget friendly, they don’t cost that much. So you can’t say is because it’s too costly that’s why you can’t afford them.I’m telling you now is not, you can afford it.
So go out today pick some veggies and include them into your diet and even if you dislike it so much still try eat some of it or try blending it together with some fruits and get those essential nutriemt into you.

Source:http://http://www.dietfitelt.com.ng/benefits-of-including-vegetables-to-your-diet/

CC; lalasticlala

Lately there has been a rise on this bumps/reaction on the body.
This reaction shows up mainly at the upper part of your body such as the neck,your upper chest and back.This reaction does have pores at the tip.
This reaction tends to grow out and after a while it heals.
After some research,wasn’t able to come up with much tips to deal with this.
To tell you the truth,I have been dealing with this reaction for 3 years now and I can’t tell what it is.
It pops up and after a while it goes back in leaving black spots on your skin which will take time before clearing up.
I have gone to hospitals,pharmacy stores after showing it to them,they ask questions like, what cream do you use, what soap do you use and my response were, I don’t use any cream at the moment and I use premier cool soap.Then one of them recommend I should use tetmosol soap.
One of the hospitals I went to suggested that they could do something about it.After some days I came back to the hospital.
I was injected on antibiotics and was given some tablet medicine I would swallow.
After much done the bumps srinked a bit then after some days it started poping out more.
I got tired of it.
So this is what I did.

I got the tetmosol soap recommended, I got detol antiseptic and dusting powder and this is how I made use of them.
First, I boil a very hot water, pour some of it in a small basin then pour the rest to my bath bucket.I add a little cool water in the basin to cool the hot a bit,then I get a small towel and soak it into the hot water and damp it on the affected area.This might be painful but you have to endure.After damping it on the affected area, you will notice and feel like they have all srinked then you add water to the other hot water in bath bucket to cool a bit and add your detol antiseptic to the hot water and then bath with it.
After this you will now apply the dusting powder to the affected area.
I do this morning and night.
In the morning, hot water and detol and at night, hot water, detol and dusting powder.
Note- While you take your bath, don’t use the sponge on the affected area as it will irritate it which will lead to more bumps poping out. Just use your hand and gently wash those area.
So this is how I dealt with my and they all srinked up.
So if this works out for you and leave’s spots on your skin, don’t worry about it It will clear up with time.
I hope this helps out.

If you know the guy that created this thread.

https://www.nairaland.com/4542790/skin-becoming-eyesore

Help tag him or msg him so he can read this article and see if it does help him too.

Source: http://www.dietfitelt.com.ng/how-to-deal-with-bumps-reaction-on-your-skin/

Ginaz:
I want to add weight, I'm 55kg but on the slim side though I have a portable body. I do workout too.

Recently, I've been drinking raw onion with 2 raw eggs mixed together but no weight gain. Though it makes me hungry I now have massive appetite, I'm even salivating now just by the thought of eating a spicy stew and white rice.

I take it in the money on an empty stomach.

My problem is, I do go to work by 8 a.m and closes by 6p.m. I wake up on time to cook, do some chores before 7.30. By the time I'm back from work I'm bone tired, only thing on my mind is to go to bed.

How do I fix my daily routine? I really wanna be doing workout even if it's just an hour.

So how do I get fat and keep a good routine despite my busy schedule?

It's simple bro..
Das if you have some gym equipments at home and have a little space for it.
You can get a wood bench press made for you for 5k -6k.
Then buy some heavy plate which is normally frm medium size lorry wheel.
You can get 2 of that and anoda 2 of small plate(4kg).You can get a small dumbell made for you and also buy a thick rod for the lift.
All this sud cost you around 10k..
Now you have a gym yourself.
Wake around 4 am..Do the chores and cooking...You should be dne by 5-30 am.
Move to were you gym and lift for around 1 hour as you said and that will equate to 6-30 am...
Then take your bath and zoom off to work and even get there on time.
Then on the weekends when free, go to a well equipped gym and hit it all up.
Dis is how I started out..
Hope this helped out.
LEss I forgt, make sure to get your nutrition ryt..
More protein in take...
Stay massive

orobs93:


please what are macros?

YOur carbohydrates, protein and fats..
Dats your macros.

MicroBox:
My work never allow me follow my passion..
I love gym..
I love fitness

Bro..anything dat f*s with wat I luv doing anit worth it..
I dnt knw the kind of work you do.But if yu really do love
To keep fit then try squeeze out tym to do so.
Email me NIqqadaniel@gmail.com. .
To help set up a workout routine for yur kind.
It's free..
..But dnt msg if you won't keep up with it..

AkpaMgbor:
Diet is like 70 percent of fitness gains..Whether you’re bulking to build muscles or cutting..understanding the dietary needs of your body is key..I decided to cut the alcohol and pastries almost two years ago and it’s been the best singular decision I ever made..

You so on point bro..
Good progress ryt dre..

Get massive

Greatchidozie:
Cool write up.

Are you in lagos OP?

Nah bro..
Onitsha..
..
If yu nid some help on anytin..
Hit me up on NIqqadaniel@gmail.com. .
Dnt forgt to check out
http://Dietfitelt.com.ng

[quote author=hakeem4 post=68229270]okay is go to gym every weekend.. will i still add muscle if I go only on weekends [/quote
Of cus.
You can keep up with push up, then on weekend you go lift..
Make sure u get ur nutrition ryt

orobs93:


through talk but you still need money to buy those good food that contains those nutrients on a daily

Yah..no one is telling yu to go hungry and lift..
Yu go out dre make some cash and then buy some necessary macros yu need to keep fit and stay lean for the mean tym..

[quote author=Bombiday post=68229566]

Nah bro, just a guy who was slim then got fat then got fit, then got fat(Dirty bulk), then getting lean(cutting) again. Basically I've been through all the phases so I understand the roller-coaster that is weight. ?/quote]
So cool..

Get massive

naijacentric:
why as long as i dont abuse it as if arnold grew big by magic dey dere

You talking abt arnold. .
You know he so fu*k up now.
His physique. .
His been off from one surgery to anoda..
Why you tink his son didnt follow his foot step..

naijacentric:
why as long as i dont abuse it as if arnold grew big by magic dey dere

..
Guys dnt listen to dis dude pls..

obicaddy:
God bless u sir!
I've been lazy of late when it comes to gym.

DNt be bro..
Nigerian dudes dnt dull in the gym..

chachauche:
pls give us the names of the healthy Bulking supplements

If you can afford supplements then order for it online.
Make sure its the original.
If not go for the foods you can get here.
Beans, chicken, oats, rice, eggs, milk, steak...etc

naijacentric:
dey grow big automatically like dat in d gym abi dat big guy pix u put dere

I bet you sud try some..

orobs93:
the fact is make money then you have time and rest of mind and the ability to do such

Is not how it works.
Wen you get money, you might not even have time for it.
But if you've been into it and you now have money, you can squeeze in time for it..

Get the strap..

naijacentric:
u forgot to mention steriods

Steriods for wat again..??

Bombiday:
Very accurate article. Most people trying to lose weight don't realise that it is actually much easier than it is to gain weight because in gaining weight and getting big, you have to worry about doing it without adding a lot of fat, in losing weight you can just straight up lose fat.

The approach to take to lose weight would be slightly different but only in the eating part(you don't even really need to do cardio), just prep your meals so you know what you are eating that day and then instead of eating in short spans say every 2-3hours which can mean about 5 or 6 meals a day, fast for say 5-8 hours and then eat twice a day I.e, skip breakfast(don't drink tea but coffee's fine, without milk and sugar of course, and don't eat anything no matter how small, just drink water and coffee), and then eat your first meal by say 2pm and it can be a king size meal, then don't eat again till evening, o tan. Do this and work out consistently to keep the muscle mass and make sure your body only burns fat and not muscle and you'd be fine.

You knw watsup brova. ..
You got a blog or something. .

Oyindidi:
DaddyKross


Op tell me how to build big yansh and make my tommy flat

Squat and watch wat you eat.
Cut out junk food..
Then do cardio exercise and abs exercise..
Check out

http://www.dietfitelt.com.ng

for more

hakeem4:
At least fat people will go to the gym to lose fat,
We skinny people what are we going to the gym to do, to lose our life or what ??

Add some muscles

CC; lalasticlala

I made this article to help those struggling to gain weight and for those who wants to get big in the gym.
If you are struggling to gain weight the 1st and 4th tips in here will help you start gaining weight and if you want to get big in the gym then all the tips in here is meant for you.
So you want to gain weight or get big in the gym then continue to read to know how.

To get big in the gym is an easy pizzy if you know the tips and that's what am going to break down in this article.
I have been to the gym for 5 years now and due me being serious about bodybuilding, I can boldly say I know what goes and doesn’t.
To be honest, my knowledge about bodybuilding is around 60%.There alot to learn in bodybuilding, so we are still grinding and getting there.

Now on tips to get big in the gym,am going to list out 4 sure tips which you should put to use to get big in the gym.

First, we are going to talk about the nutrition.

Nutrition-

Nutrition plays a big role if you want to get big in the gym.
It is always said that in bodybuilding,nutrition has 70% and training has 30% which I found true.If you really want to get big in the gym then you should always know what to give your body at a particular time of the day.
You have to make food your friend, you have to eat big.Just hearing food should make you happy.
Little story, in universty, a friend of my told me something that stunted me.
You might be living your life and think no one is watching you, someone does.
So this friend of my told me that he notice that am always happy when eating.I told him yes bro,am always happy because I got food to eat which equally means am going to gain more size.
So know when to supply your body with the essential meal it needs.
Make sure you get your macro daily, which is carbohydrates, protein and fats.
If you are struggling to eat big then I guess to should learn how to prep your meal
Preping your meal is preparing the food your are going to eat for the next 3 days, next 2 days or for that day alone,it depends on the one you want to go for.
So this is how you get started for the food prep.
Get a little food container and serve the food into them and put them in the fridge.
The food container can be about 5-6 or more depending, you can go for more.
Eat every 2-3 hours, like 4-5 times a day.When ever your want to eat, pick one food container out fron the fridge and microwave it and eat.
Eating every two to three hours will help you to start gaining size/gaining mass
This is the number one goal.

The second tips on the article is consistency.

Consistency-

You can’t be talking about to get big in the gym if you aren’t consistent.
I train 5-6 days in a week. Am not exaggerating, am not entertaining you with it, like this is how I train.
If you can train 4-5 days in a week, that’s still ok.
You have to be consistent in the gym to get big.
Just like a business you want to grow so damn big, no matter the obstacles,you keep pushing through.This same approach can be followed when in the gym.

HOW TO BUILD BIG ARMS

Get a routine-

A routine for the gym session is very vital.
Without a routine then have in mind you won’t make much progress.
If you don’t know what a routine in the gym is or means, I will explain.
A gym routine is like a timetable which contains when you should train, what you should train and maybe you can include time too.
A gym routine will help you get big fast.
The gym routine tells you the particular muscle of the body to train for the day.
Monday could say train chest and arms.Tuesday could say train back etc.
Because you have a gym routine, you can now be able to train a particular part of the body, so as to grow big.
When you dedicate a day to train a particular muscle of the body, definitely it will get big than when you do a full body workout.

Do less of cardio activties

if you want to get big in the gym,then you have to cut down the rate at which you do cardio activities such as running, walking around so much, jogging etc.
Reason for this is that you can’t retain any muscle if you keep doing much of cardio exercise due to you are burning fat.Fats help retain the muscle, so when burnt on a daily, don’t expect to get big.

Source:http://www.dietfitelt.com.ng/sure-tips-to-get-get-big-in-the-gym/