₦airaland Forum

Although quite lengthy but it was worth the read. You made some salient points but you and i know that our government is not proactive,innovative and goal-oriented. They do know the possible solutions to this menace called "unemployment" but what do they do, they grab and scramble for the so called "national cake". We masses are left to suffer for "their" stup.idity.
My brother, lets hope this present government do the "needful".

BoboYekini:
Yessir. Signing in.

Welcome on board "brother in iron".

I guess you are living a sedentary lifestyle and physically inactive that is why those fruits and vegetables can satisfy you. By the time you do some intense workouts, na u go dey find eba, fufu or semo with beta soup and contours.

@jadonjack, you gave an immense contribution. Thanks for that.

@ndoz
I will really appreciate it if you can go through this thread page by page, all the answers you need you will find there.
For an ectomorph, your exercise will be centred on building muscle-mass and the exercises below are going to be very helpful.
1. Bench-press- pectoralis(chest) muscles
2. Bicep-curls (one can use a dumbbell or barbell) -for the arms.
3. Squatting with a loaded barbell across the back of your neck and shoulders- for quadriceps
4. Incline and decline benchpress- for upper and lower regions of the chest.

Make sure you do no more than 10-12 reps per set. Rest well and eat well. Ensure you eat pre-workout meals such as oatmeal, bananas. Then eat a very good postworkmeal consisting of proteins, carbs, good fats and water.

your height is okay. At least u are of average height.

I have been looking for something like this.
pristinemuscles@gmail.com

@jadonjack, thank you for contribution but i must make it clear that me doing a bench-press of 50 reps per set is just me. I have seen guys benching above 50. If one is going for purely mass without definitions and vascularity then 10- 12 reps max is enough but for body-builders, elite fitness models, 15-25 reps is okay. No one should consider himself a failure if his muscles do not seem to be increasing. Patience, consistency, diligence and determination is key. Remember everyone has what works for him. This thread is for us all.
Thanks once again for your contribution

How is this related to the health section? Moderator come and do ur job.

makurch:
Som corpers though..shakes head in grief Person go save 217800,com go hospital use 400,000 treat ulcer and intestine problems. Congrats though

Baba u wicked. Abi u dey talk from experience.

good one but our labour market don increase further. Kai unemployment rate sky-rocketing like kilimanjaro everyday.

Watch out for my unleashed pics. There is no limit to which we can transform our body into. Our body is clay. Mould it to what you want it to become.

Jadonjack:
You mean 50reps per set? If yes, pls, how many lbs is the iron?

It does not really matter neither do i know the weight of the bars. What matters is the loaded plate

tinutunde:
@pristine muscles..you are doing a great ..kudos! please I want you to advice me on how to get flat tummy
.I used to have very flat tummy but its now so big
.which exercise can I do to achieve it.

Thank you my lady.
Now to your question. To have a flat tummy as a lady is quite easy but will take lots of discipline, consistency and determination. Moreover, to achieve a flat tummy is not a one-off thing but a lifestyle/lifelong approach.
For you to have a flat tummy as you used to, you need to come down in bodyfat level(what is generally referred to as weightloss). There are certain things to be put into consideration.
1. Diet
2. Exercise
3. Stress-level
4. Rest/sleep.

You must work on your diet. Minimize the intake of junks/processed foods. Concentrate more on wholesome foods(brown rice, brown bread), proteins (beans,fish), fruits and vegetables, water. Minimize your intake of softdrinks, soda drinks, canned drinks, fruit-juice(those ones in packs).
Then your portion size. Reduce the portion of your food. You can spread your three course meal into six or seven smaller meals. This is done to boost your metabolic rate as well reduce deposit of abdominal fat.

Exercise, exercise and exercise. Very important. You can do some aerobics, jogging. Skipping, briskwalking and some weight-lifting. Don't be scared of developing muscles because you would not. Your level of testerone is very low compared to we males. Instead you will have a firm and toned body with good curves. You can do sit-ups/abs crunches. Consistency is key here. Even if the results might not be evident keep on doing it. Remember,that big belly did not come overnight and so do not expect it to disappear overnight.
Avoid a sedentary lifestyle. Always be on the move.

Try to minimize your stress level. Surround yourself with people or stuffs that make you happy. Exercise also relieves stress.

You must also endeavour to have at least 8 hours of sleep at night.
Feel free to ask any question(s).

Oral B is still the best for me, most especially the blue jelly variant.

That feeling you get when you look at your mirror image and it is looking so GOOD to be TRUE. Mirrors don't lie.

Shawn Suga Ray. This guy is doped.

Goodday everyone, how were the workouts? How were the sessions in the gym? Were they gruelsome and muscle pumping. Remember, good muscles don't come easy, hardworks must be done.
Letz motivate us with these pics from elite fitness model SERGI CONSTANCE.
In his words " sweat at the gym to shine on the beach".

naijamakossa:
ok boss

but is it advisable to take pain relief pills after hitting the gym.

I am d one on d left side

Nice build you have got there. Keep on doing what you doing.
Now to your question. The pains you are experiencing is a bodily response to the exertion of the muscles. Lactic acid buildup in the muscles is the cause of the pain. It is very normal. It happens to beginners as well as for individuals trying new forms of weight-lifting exercise regimen with increased weight.
Don't take any form of pain killers, it is not right and tantamount to drug abuse. Those pains would dissolve with time. Make sure you give your muscles rest days to avoid overtraining and muscle sores. You can as well as take some gingers to ease off the inflammation and muscular pains.

But that is not to say that because one is muscular, he can overindulge in carbs consumption, Far from it. The point i am trying to drive home is that the level of glucose clearance from the blood of a muscular individual compared to a non-muscular/sedentary induvidual is a wide margin.



So guys, letz get our ass off that chair and PUMP some iron today. Remember, it pays to be muscular.

Muscles are very active metabolic tissues. Even when they are not in use, they are still very active.
And glucose(blood sugar) is stored in the liver and muscles. They are not only stored but also used by their cells hepatocytes and myocytes to generate energy (ATP).
So imagine a person with well developed muscles eating carbs, there will be a sudden rise in blood glucose at first, but with the release of insulin from the pancreas, the glucose molecules are taken to the liver and muscles for storage. when such individual goes for his workouts, the stored glucose in the muscles serves as fuel for the generation of energy. Even such person is in a resting/inactive state, the muscles are still generating energy from the glucose. No wonder the saying that says that if you want to eat heavy without becoming fat then develop your muscle mass.

What is Diabetes? Diabetes simply means continous or sustained high blood sugar. They are of three types; Diabetes 1, diabetes 2 and gestational diabetes. We will be focusing on diabetes 2 because this is neither hereditary nor pregnancy induced but is as a result of poor lifestyle choices.

Diabetes type 2 is a noncommunicable chronic disease that is really plaguing the world. Like i earlier said this type of diabetes is usually attributed to poor lifestyle choices such as sedentary/physical inactivity, smoking, indiscriminate drinking of alcohol, overconsumption of nonalcoholic beverages/softdrinks, not exercising, poor diet choices e.t.c.

So how does being muscular come in.

Good evening guys, how has been your day? Hope you are pumping those irons.
Now let me go to the crux of the matter. How can ones' muscles prevent diabetes?

naijamakossa:
I have been a ghost reader all this while and I have been following your direction and let me say that it has done a great job in building my muscles,,goodies to u ,,,,

You don't how i am feeling right now. I am so so happy that this thread has started shaping those muscles. Carry on bro, make it a healthy lifestyle. I would very much appreciate if you could upload your pics here. This is our thread. If you have got question(s) to ask, pop them out.
Thanks once again.

PapiWata:
I throway salute to we Oga Pristine, the Nairaland Director General-At-Large, of Iron Resources.

Summer weather means BEACH weather in Europe and North America, so 'yall need to get on up out that TV armchair, and hit the gym, so you look good with your shirt off, BEFORE you go out on those all important bikini inspection tours where the sea meets the sand.

Say NO to a pot belly, and say YES to healthy living with regular weight lifting.

You have only ONE life to live, so build yourself a Ferrari hard-body that makes beautiful women smile, so as not to end up with a city-bus overload-body that no fine girl wants to see.

No better way to fight off Old Father Time, than to lift weights. You can jog for miles, and swim the Atlantic Ocean daily, but youthful toned muscles that can be SEEN to be in peak condition, can ONLY be created and maintained in the weight-room.

Start light, and pile on the weights when it starts to feel lighter, so as to bulk up with prime USDA beef that COMMANDS respect on sight.

Papiwata, my mannest man. You are definitely spot on. Train those muscles to become bulging and rock-solid. I know you are definitely keepin it real with your training. Carry on my brother.

Diabetes is indeed a disease one should try to avoid because once gotten it cannot be cured but only managed.
Being muscular shields one from diabetes. Forget all those myths about avoiding carbs or starchy foods. The body cannot thrive in a hypoglycemic state. It needs bloodsugar(glucose) which is gotten from mostly carbs.


Hit the gym and lift, avoid smoking and indiscrimimate drinking of alcohol.

Happy new month my peeps. How d go dey go? Hope the iron is not going cold. It has been quite awhile i last updated this thread no thanks to my busy schedule. But i promise to update this thread frequently.

I am going to be explaining to us how being muscular shields one from diabetes and pre-diabetes.

Watch out.


I believe my boys will do damage to althletico madrid today. So that my mind go sweet this night.

Dayvhid:
how many reps should I go per set

It depends. For a beginner 10-18 reps per set. But for me i go for reps till my muscles are bursting out with lactic acid.

i leak this thing sote my anus be wan commot. Feeling of nostalgia rushing back. At times, i feel like going into the comforts of my childhood and remaining there. Those days when men used to be boys. God, when i small, i chop jekuje sha.

But guy wait first,na only u dey swear for. Which kind babes u dey jam self? Abi na like attracting like. But seriously, i detest the "generalisation thing". Having good personal hygiene is an individual choice and is not based on ethnicity.

I have had some good times with yoruba ladies (big ones) and they are very clean.

Baba, you try. Everything single word there were spot-on. I dash you 12lbs of pure muscles.