₦airaland Forum

[quote author=Omo_Alata]what if he is going for 12-15 reps? lol[/quote]Well thats why I said comfortably for instance when I started I would carry 8kg dumbells for 20_30 reps and be expecting miracles on my biceps which never happened

Nep2une: @prof d am I carrying enough weight cause I weigh roughly 150lbs and I'm 6ft tall dumbbells weigh roughly 20lbs

If you can go comfortably above 10 reps then its time to increase...

ireneidiva: Why don't you ask her?

I already did just wanted to know why almost evryone is doin it

ikekings1: Guys I need the list of nigerian foods good for body building.. I have searched for it but na only oyibo food I dey see...

High quality protein: chicken, eggs, fish, black eyed beans, milk, etc

Complex carbs; brown(ofada rice), wheat, whole grains like maize millet

Vitamins: mainly for absorption of protein it will be useless if you eat all the eggs in the world and it cant be absorbed, fruits and vegetables

Good fats: olive oil, sunflower oil, nuts, avocado

movmentish: will come back to ask questions busy now,hope i'll have someone to direct em to plz

Definitely sir, omo alata and the other pros will definetly anwser you, I can also help

A little something for motivation_ if they can you can

richoko60: Nice thread, @ OP I want to know how i can add lean muscle, i try to go to the gym but somehow i don't get discipline enough to continue after the first and second month, how can i add to my laps and bum besides squatting? is supplement a good thing to use to add muscle?

Try lunges, running, use an inclined treadmill or hill climbing you can use supplements but try and build for 4 months without it you be proud of what you can do yourself

[quote author=Omo_Alata]you don't need sit up to get 6 packs[/quote]True what you need is to lower body fat percentage first every body has some core definition no matter how small

yusufogrin: i heard of a protien stuff named cratine.........but i dont know how much it cost..........my main problem is to get a flat belly........cuz weneva i finish eating..my belly will look like that of jide kosoko....any training on that?

The reason your stomach swells after meals could be fat or medical problems(very rare) practice portion control lower simple carbs, fat and junk...start with 35 mins cardio for 3 days each week and a day or 2 for resistance training...just a tip am no expert

Sumtin like this

bigdiva: thought body building was about more than just "being fit" Thought it had to do with looks as well?

Ya definitely the looks are very important...but your fitness level should be your primary concern
you could actually look good without being fit but it is almost impossible to be fit without looking good

bigdiva: Im not exactly a body builder, I'm a runner/jogger. Minium of 90 minutes a day, 4 times a week. I do it for the rush of adrenaline i get afterwards..(i think I'm addicted to the rush).and on the upside it keeps me really toned and fit.

Well its all good as long as you are fit at the end of the day

bigdiva: following

bednastics

bigdiva: It was a mistake...?

I know and I forgive you

Tolexander: I cheat when i don't have any clue to answer the questions in an exam or test.

Haba....from comments above its obvious most people dont have reasons to cheat

[quote author=Omo_Alata]I can do semi pistol not a full pistol. But I will give it a go[/quote]It really engages the butt and leg muscles though pretty difficult

[quote author=Omo_Alata]Nice, I might try it out. Is that one legged squats a full pistol squats?[/quote]Yes ma

Dunno why people cheat..been with my gf for a very long time without cheating on her but.just found out that she had cheated when I was away, so the question is why do people cheat

Killer body weight exercise

10 one legged squats – each side
[warning super-difficult, only attempt if
you in good enough shape]
20 body weight squats
20 walking lunges (10 each leg)
20 jump step-ups (10 each leg)
10 pull ups [or inverted body weight rows
using your kitchen table]
10 dips – bar stools
10 chin ups [or inverted body weight rows
with underhand grip]
10 push ups
30 second plank

I am coming to love body weight exercises...

[quote author=Omo_Alata].

I love your taste. I have read body for life but I have never done it. I did you are your own gym 3yrs ago. I also did convict conditioning but I never finished it, I think I got to level 3-4 before I got distracted by another program. Were you able to do the pistol squat and headstand push-up? I am not to that level yet but I can admire those who can lol.

I love bodyweight training cos I find it very challenging plus my muscles recover really fast. My program for the last 3months is very bodyweight based.

Can you keep up with intensity now that you're pregnant? Or do you have to modify a lot? My friend who is a heavy lifter is also pregnant and cannot do any heavy weight training at all. She is very off balance plus she gets dizzy easily, so she is only doing barre workout for now. She is almost due, so I don't have to hear her complain anymore lol[/quote]

This type of news aint surprising anymore....its nigeria anything can happen!!

[quote author=Omo_Alata]When I said drug free, I am talking steroid. I used to take supplements but I stopped 2yrs ago and just rely on quality food. I used to take BCAA, very good for muscle recovery but tasted very gross and nasty. I took creatine, my muscles were nice looking and made me gain 5-10 pounds water weight and the pills were so freaky huge, hard to swallow. I just stopped supplements all together.[/quote]Great just make sure your diet is good enough and you are good to go

#1 Reason You’re Not As Successful As
You Should Be – Laziness

I don’t think there’s an easy way to put
this. I have to assume that you’re lazy.
Every single successful person works
their butts off to get where they are. It’s
ok to be lazy. Just admit it. But don’t
whine about not being rich and
successful, ok?

#2 Reason You’re Not As Successful As
You Should Be – Entitlement

Only a few people in the world are part
of the lucky sperm club. You and me?
We gotta work to get what we want. Quit
thinking you are owed something.
You’re not. Get to work.

#3 Reason You’re Not As Successful As
You Should Be – Fear

You are afraid, plain and simple. Afraid
of looking silly. Afraid of what your
friends and family will say. Afraid of
everything. Look, you’re either going to
stop being afraid, or you’re not.
Nobody can convince you to stop.
Imagine though... what awaits you when
you stop with the fear excuses?

#4 Reason You’re Not As Successful As
You Should Be – Negativity

You may not realize it, but the people
you associate with might be negative
[orifices]. They could be soul-sucking
beings who don’t want anyone to be
successful. Get rid of them, now!
Surround yourself with successful
people. People you want to be like.

#5 Reason You’re Not As Successful As
You Should Be – Stop Thinking

How much do you want to bet you have
paralysis by analysis? You think way
too much about what you could or
should do. Doers get what they want,
and everyone else gets what they get.
Stop analyzing and start doing.
#6 Reason You’re Not As Successful As
You Should Be – No Goals
You plan nothing. You believe that
someway, somehow, everything you
always wanted will just magically
happen. So you “play it by ear” and
wait. You need goals to shoot for.
Otherwise, you’re just treading water.

#7 Reason You’re Not As Successful As
You Should Be – “They”

There’s no “they”. There’s no secret
group of people that controls your
success or failure. You’ve made that up
to make you feel better about yourself.
The truth is you, and you alone, control
your success in life/business/
everything. It’s easy to blame “them”
though, isn’t it? Weak.

#8 Reason You’re Not As Successful As
You Should Be – No “X” Factor

You can’t do it because you’re not
pretty enough. Or don’t have a strong
personality? You don’t have the “X”
factor? Wow, what an unbelievably lame
excuse. The truth is even jerks, idiots
and boring people can be just as
successful as anyone else. Your
problem is you don’t believe it yet.

#9 Reason You’re Not As Successful As

You Should Be – Time Waste
You’re a classic time-waster.
You spend hours and hours every day working onnot-working. You do things that aren’t productive. How are you ever going to
get anything done, or reach any goal if
you keep wasting time? You’re not. So
you might as well give up now if you’re
going to keep this path.

#10 Reason You’re Not As Successful
As You Should Be – Social B.S.

You spend way too much time in social
media land. You waste probably about
50% of your productive hours of the
day doing this. The sad part is, you
know it, but you can’t stop. So you can’t
get anything done that matters.

#11 Reason You’re Not As Successful
As You Should Be – Think Small

You think way too small. You are
constantly looking only a day or a week
ahead instead of years ahead. Because
of this, you never get anywhere, and
you never lead; you always follow.

#12 Reason You’re Not As Successful
As You Should Be – Don’t Want It

You don’t really want to be successful.
Sure, you like to dream about it like
everyone else. But in your heart you are
afraid of what might happen if you
really get it. That’s B.S. fear your brain
is feeding you. Success is change, and
it feels really, really good. Tell your
brain to shut the [foolishness] up.

#13 Reason You’re Not As Successful
As You Should Be – Don’t Believe
You never believed that it’s possible.
Society taught you that only a few
“exceptional” people get what they
want. Everyone else should just settle.
If you really want to believe that, go
ahead. The rest of us will be at the front
of the line because we believe.

An excerpt from Jim's book Business
Around a Lifestyle Volume 2. Available
for purchase at Amazon.

blink182: I keep falling by the way. I hope someday I'm able to sustain it for at least a year. Aside food what supplements do you use? I used kasiline for sometime but wasn't impressed with the result and that milk tastes horrible.

Not really into supplements but creatine and whey supplements will do
And also visit www.bodybuilding.com any bodybuilder should

fact, most of the cardio-centric magazine
routines you read will actually cause you to lose muscle, which makes burning off fat much, much harder than it should be.

(Metabolic muscle tissue = much easier fat loss) Most people don’t even think about muscle during a fat loss program – but YOU should!
Here are reasons muscle will help you lose
more fat:
1. Having more muscle means you’ll burn more calories during your workout.
With more muscle you’ll burn more during any type of workout: yoga, cardio, weightlifting, walking, whatever. You’ll get a lot more bang for your buck whenever you’re moving.

2. Working your muscles also means you’ll
burn more calories when you’re NOT working that means more muscles = more calories for sustenance. A pound of muscle will burn 35_60 calories