₦airaland Forum

abegi









I.T.T

see der eyes like Igbo boiz

Sorry jonna

sai Buhari

Jonna is already packing all his belonging in Aso Villa.


Cuz Baba is already on his way to Aso Rock with Gogo

.

frankmishael1:
Gej till i die

you go die be that cuz Buhari is winning
change dole
Sai Baba

Acekidc4:
Following!!

Don't worry people APC is winning this Election!!


President Muhammad Buhari!!
Vice President Osibanjo!!

We want CHANGE
We Need CHANGE
We Already Have CHANGE!! SAI BABA

Your Next Home Come May 29 is ASO ROCK!!
Go there and give Nigerians the Better CHANGE we all Want!!

I can feel it
the change is coming
Sai Baba

story for the God's

Kachisbarbie:
E dey happen steady

Even as I like "show-body" reach, my gown was very covered.
I didn't want any inconvenience when dancing abeg.

The thing with these tube gowns is that, you would keep dragging it up.

I have seen a situation where the bride's boobs spilled from the dress.

omo see gobe

Sexystella:

if I catch you. Your pussy go hear am

1 . Having sex relieves headaches. Every time you make love ,
it releases the tension in the veins of the brain.
2 . A lot of sex can clear the stuffy nose. Sex is a natural
antihistamine . It helps to fight against asthma and spring
allergies .
3 . Making love is a spectacular beauty treatment. Scientists
have discovered that when a woman has sex , it produces a
large amount of estrogen that gives shine and softness to hair.
4 . Sex is one of the safest sports. Make love often strengthens
the muscles of male and female body. It’s more enjoyable than
swimming 20 laps in the pool and there is not need special
shoes!
5 . Make love slowly , smoothly and in a relaxed way reduces
the chances of suffering dermatitis, skin rashes and acne . The
sweat produced cleanses the pores and makes your skin glow .
6 . Lovemaking can burn all the calories you have accumulated
during the romantic dinner before bedtime.
7 . Sex is a divine remedy for depression. It releases
endorphins into the bloodstream , creating a state of euphoria
and leaving women and men with the feeling of being unique.
8 . Sex is the tranquilizer and muscle relaxant to a safer world .
It is a thousand times more effective than Valium .
9 . Sexually active body releases more pheromones. .
10 . Kissing each day will keep you more time away from the
dentist . Kissing is an art which makes the cleaner teeth and
saliva reduces the amount of acid that causes tooth decay .
This prevention eliminates many problems , in addition to
offering a breath constantly renewed !

ivyT:
Wicked*
Shebi she don beg d guy na

it means you can do dsame

ifysimple:
In the Catholic Church, it is a sin to use condom and withdrawal method.

They taught us that in marriage course. Once you re ready to marry and attend marriage course, you shall be taught natural way of family planning which is billings method.

please I will what to know the billings method. can you share more light on it please

Blackett:
Seat. Not sit.

"Classy" Independent olodo.

D;DD;Ď

sai baba
sai buhari
sai osinbajo
sai magida
sai bukky

pretydiva:
Dis babe ugly nau

chai!!!!!!! ugly or what did you say

JewelDiamond:
Just tell them, u discovered ur employer belongs to a cult group.

Instantly, you'll be given appointment letter

Kaybee14:
..You can respond by saying the job is not challenging, thereby you need a more challenging job & you strongly believe that this company is the right fit for you.

perfect answer

To all mathematicians

old age thing.
I don't thing dis is her real pic

evegran:
Her stomach is as flat as mine.
Go girl! .

are you sure?

Ass Wednesday

GEJ performance is beyond Pass mark


We've decided to expel him


Sai GMB

Girl =19
Mother =38
Father =43


very simple arithmetic

There's no secret to developing your six pack.
Check out these 6 nutrition and training tips to
find out how you can succeed at your quest for six
pack abs!

It seems like everywhere you look these days, you find
website after website promising to reveal the next
secret or long lost truth to getting six pack abs . While
some of these sites are legitimate, most are just trying
to scam you out of your hard earned money.
When trying to develop the ever so elusive six pack, it is
easy to get caught up in flashy advertisements and
marketing promises. The flashy videos, professionally
written sales copy, and celebrity testimonials
practically make it impossible to figure out what works
and what is a scam.
With literally thousands of so-called gurus promising
you the world, the task of translating the nonsense
into language you can understand is a daunting one.
Most people don't have the time to sift through all of
that junk to pick out a winner.

WHAT ARE YOU SUPPOSED TO DO?
Here is the thing that many people, including a lot of trainers ,
overlook: diet. The single most important tool that you need in order
to develop your abs is diet.
Regardless of what you've heard, or what the latest hyped up fat
loss pill promised you, abs are made in the kitchen and not in the
gym. You could have the best training program of all time, but if
your diet sucks, so will your abs.
In fact, diet is responsible for about 90% of your results. The secret
to six pack abs is not locked in a supplement pill or found in an ab
workout or gadget.
Instead of falling for the empty promises, spend your time focusing
on the things that matter, like solid nutrition principles, and leave
the rest of the stuff alone.

6 WAYS TO GET RIPPED 6 PACK ABS
RULE 1: EAT ENOUGH PROTEIN
Protein will help you build lean muscle as well as burn body fat. Out of
all the macronutrients (protein, carbs, and fat) lean protein has the
highest thermogenic effect on the body.
That makes it the most valuable macronutrient of all, because your
body burns a ton of calories breaking it down.
This is one of the main reasons why professional athletes and
competitive bodybuilders eat a diet that is high in lean protein and
also have some of the best physiques on the planet! This goes for
women also, not just men.
As we are all humans with basically the same DNA and tissues, we all
need protein in order to survive and also to burn body fat!
RELATED VIDEO DIFFERENT TYPES OF PROTEIN!
WATCH THE VIDEO - 03:18
Unable to play the video.
RULE 2:- EAT POST-WORKOUT CARBS
Most people have been falsely led to believe that carbohydrates are
bad and that they will make you fat. This is definitely a myth that
needs to be busted!
Of course eating too much of anything will make you gain weight, but
natural grain or starchy carbs such as sweet potatoes, brown rice,
and oatmeal are actually quite beneficial in your six pack quest,
especially when consumed post-workout. When you eat carbs post-
workout, they have the smallest chance of turning into body fat.
Try to eat moderate amounts of carbs and 1-2 cups of vegetables
with each meal. This will ensure that your body gets the vitamins,
minerals, antioxidants , and fiber it needs to function at its peak and
remain healthy.
RULE 3:- EAT HEALTHY FATS
Make sure you include healthy fats primarily from polyunsaturated
and monounsaturated fats such as raw nuts, nut butters, fish oils ,
and olive oils into your diet. Dietary fat from these sources will keep your insulin levels stable, which is very important if your goal is to lose belly fat and reveal six pack abs. I am not saying to go out there and eat an entire bag of Planters Cashews. I am simply saying that you do not need to be afraid to include healthy fats in your diet. With all of the so called "low fat diet" gurus out there and the huge amount of negative press about fats, it is easy to mistakenly believe that eliminating fats from your diet is good. But it is actually a dietary disaster, especially if you want a head turning physique.
By combining lean protein with the correct types and amounts of
green leafy vegetables, good carbs , and fats you will begin to super
charge your metabolism and turn your body into a 24-7 fat burning
machine. The best part about that is that you will be able to do it without a miracle supplement, ab gadget, and without doing hundreds of crunches .

RULE 4:- FOCUS ON YOUR DIET
In order to burn fat and reveal your washboard, six
pack abs, it is important to eat a balanced diet that
is made up of protein, healthy fats, and some
carbohydrates.
Protein helps form the building blocks of muscle and is
probably the most essential macronutrient of them
all, mainly because your body burns a ton of calories
digesting protein.
Calculating the right amount of carbohydrates to eat
can be tricky, but a good strategy to use is to eat
most of your carbs post-workout.
When you intake carbs post-workout your body quickly absorbs the
carbs directly into the muscle tissue, promoting growth. Post-
workout carbs also help your muscles recover faster, which will give
you better results faster.
Many people believe that eating fat will make you fat, but in reality,
healthy polyunsaturated and monounsaturated fats such as fish oils,
nuts, and olive oil will actually help you burn more fat than a low fat
diet will.
Dietary fat in your diet will kelp keep insulin levels stable, which will
help prevent you from gaining additional body fat.
The last diet tip is to include plenty of fiber and raw vegetables with
each meal. Vegetables are jam packed with tons of fiber,
antioxidants , vitamins, and minerals which are all essential for
building a lean body and ripped six pack abs.

RULE 5 :- STOP DOING THOUSANDS OF CRUNCHES
Compound, multi-joint, total body movements will promote more
total fat loss and promote a much bigger muscle building response
than crunches and sit-ups ever will.
Personally, I think that it is completely pointless to waste an hour of
your time doing hundreds of useless crunches and sit-ups when that
hour could be spent doing exercises that are more productive for fat
loss.
Working as a fitness model, I generally work abs for about 20
minutes two or three times per week. There is just no reason to work
abs any more than this! Here is a list of great compound exercises
that you should have in your workout program:
Barbell Squats
Dumbbell Lunges
Barbell Deadlifts
Military Press
Dips
Close-Grip Bench Press
Pullups
Bench Press
Pushups

RULE 6:- USE SMARTER CARDIO METHODS
I'm sure you've probably heard that the best way to burn fat is to do
long duration cardio at a slow to medium pace. This fat loss method is
decent, but there is a much better way. I suggest doing interval
workouts combined with abdominal exercises.
During the active recovery period of your interval workout, perform
an ab exercise. For example, if you are doing interval sprints on a
stationary bike or treadmill, run for 30 seconds at your maximum
speed.
Hop off of the machine and immediately perform a set of 20 exercise
ball crunches . Get back on the machine and crank it back up again.
Repeat 5-8 times.
You can throw in a variety of different ab exercises during this
interval session such as reverse crunches , planks , etc.

CONCLUSION
In summary, the key to getting rock hard six pack abs is to be sure
to focus on your diet, while incorporating multi-joint, compound
exercises and smart cardio into your workout routine. That is the
long lost secret that you must use if you want to succeed in your six
pack quest.

There's no secret to developing your six pack.
Check out these 6 nutrition and training tips to
find out how you can succeed at your quest for six
pack abs!

It seems like everywhere you look these days, you find
website after website promising to reveal the next
secret or long lost truth to getting six pack abs . While
some of these sites are legitimate, most are just trying
to scam you out of your hard earned money.
When trying to develop the ever so elusive six pack, it is
easy to get caught up in flashy advertisements and
marketing promises. The flashy videos, professionally
written sales copy, and celebrity testimonials
practically make it impossible to figure out what works
and what is a scam.
With literally thousands of so-called gurus promising
you the world, the task of translating the nonsense
into language you can understand is a daunting one.
Most people don't have the time to sift through all of
that junk to pick out a winner.

WHAT ARE YOU SUPPOSED TO DO?
Here is the thing that many people, including a lot of trainers ,
overlook: diet. The single most important tool that you need in order
to develop your abs is diet.
Regardless of what you've heard, or what the latest hyped up fat
loss pill promised you, abs are made in the kitchen and not in the
gym. You could have the best training program of all time, but if
your diet sucks, so will your abs.
In fact, diet is responsible for about 90% of your results. The secret
to six pack abs is not locked in a supplement pill or found in an ab
workout or gadget.
Instead of falling for the empty promises, spend your time focusing
on the things that matter, like solid nutrition principles, and leave
the rest of the stuff alone.

6 WAYS TO GET RIPPED 6 PACK ABS
RULE 1: EAT ENOUGH PROTEIN
Protein will help you build lean muscle as well as burn body fat. Out of
all the macronutrients (protein, carbs, and fat) lean protein has the
highest thermogenic effect on the body.
That makes it the most valuable macronutrient of all, because your
body burns a ton of calories breaking it down.
This is one of the main reasons why professional athletes and
competitive bodybuilders eat a diet that is high in lean protein and
also have some of the best physiques on the planet! This goes for
women also, not just men.
As we are all humans with basically the same DNA and tissues, we all
need protein in order to survive and also to burn body fat!
RELATED VIDEO DIFFERENT TYPES OF PROTEIN!
WATCH THE VIDEO - 03:18
Unable to play the video.
RULE 2:- EAT POST-WORKOUT CARBS
Most people have been falsely led to believe that carbohydrates are
bad and that they will make you fat. This is definitely a myth that
needs to be busted!
Of course eating too much of anything will make you gain weight, but
natural grain or starchy carbs such as sweet potatoes, brown rice,
and oatmeal are actually quite beneficial in your six pack quest,
especially when consumed post-workout. When you eat carbs post-
workout, they have the smallest chance of turning into body fat.
Try to eat moderate amounts of carbs and 1-2 cups of vegetables
with each meal. This will ensure that your body gets the vitamins,
minerals, antioxidants , and fiber it needs to function at its peak and
remain healthy.
RULE 3:- EAT HEALTHY FATS
Make sure you include healthy fats primarily from polyunsaturated
and monounsaturated fats such as raw nuts, nut butters, fish oils ,
and olive oils into your diet. Dietary fat from these sources will keep your insulin levels stable, which is very important if your goal is to lose belly fat and reveal six pack abs. I am not saying to go out there and eat an entire bag of Planters Cashews. I am simply saying that you do not need to be afraid to include healthy fats in your diet. With all of the so called "low fat diet" gurus out there and the huge amount of negative press about fats, it is easy to mistakenly believe that eliminating fats from your diet is good. But it is actually a dietary disaster, especially if you want a head turning physique.
By combining lean protein with the correct types and amounts of
green leafy vegetables, good carbs , and fats you will begin to super
charge your metabolism and turn your body into a 24-7 fat burning
machine. The best part about that is that you will be able to do it without a miracle supplement, ab gadget, and without doing hundreds of crunches .

RULE 4:- FOCUS ON YOUR DIET
In order to burn fat and reveal your washboard, six
pack abs, it is important to eat a balanced diet that
is made up of protein, healthy fats, and some
carbohydrates.
Protein helps form the building blocks of muscle and is
probably the most essential macronutrient of them
all, mainly because your body burns a ton of calories
digesting protein.
Calculating the right amount of carbohydrates to eat
can be tricky, but a good strategy to use is to eat
most of your carbs post-workout.
When you intake carbs post-workout your body quickly absorbs the
carbs directly into the muscle tissue, promoting growth. Post-
workout carbs also help your muscles recover faster, which will give
you better results faster.
Many people believe that eating fat will make you fat, but in reality,
healthy polyunsaturated and monounsaturated fats such as fish oils,
nuts, and olive oil will actually help you burn more fat than a low fat
diet will.
Dietary fat in your diet will kelp keep insulin levels stable, which will
help prevent you from gaining additional body fat.
The last diet tip is to include plenty of fiber and raw vegetables with
each meal. Vegetables are jam packed with tons of fiber,
antioxidants , vitamins, and minerals which are all essential for
building a lean body and ripped six pack abs.

RULE 5 :- STOP DOING THOUSANDS OF CRUNCHES
Compound, multi-joint, total body movements will promote more
total fat loss and promote a much bigger muscle building response
than crunches and sit-ups ever will.
Personally, I think that it is completely pointless to waste an hour of
your time doing hundreds of useless crunches and sit-ups when that
hour could be spent doing exercises that are more productive for fat
loss.
Working as a fitness model, I generally work abs for about 20
minutes two or three times per week. There is just no reason to work
abs any more than this! Here is a list of great compound exercises
that you should have in your workout program:
Barbell Squats
Dumbbell Lunges
Barbell Deadlifts
Military Press
Dips
Close-Grip Bench Press
Pullups
Bench Press
Pushups

RULE 6:- USE SMARTER CARDIO METHODS
I'm sure you've probably heard that the best way to burn fat is to do
long duration cardio at a slow to medium pace. This fat loss method is
decent, but there is a much better way. I suggest doing interval
workouts combined with abdominal exercises.
During the active recovery period of your interval workout, perform
an ab exercise. For example, if you are doing interval sprints on a
stationary bike or treadmill, run for 30 seconds at your maximum
speed.
Hop off of the machine and immediately perform a set of 20 exercise
ball crunches . Get back on the machine and crank it back up again.
Repeat 5-8 times.
You can throw in a variety of different ab exercises during this
interval session such as reverse crunches , planks , etc.

CONCLUSION
In summary, the key to getting rock hard six pack abs is to be sure
to focus on your diet, while incorporating multi-joint, compound
exercises and smart cardio into your workout routine. That is the
long lost secret that you must use if you want to succeed in your six
pack quest.

Six months after the world price of crude oil reduced by half, the government of Nigeria removes just #10 and expect us to vote for them.... Jonathan is joking.... Vote wisely




Sai Buhari

Sai Osinbanjo

Sai Abdulfatai Ahmad. ( executive governor of kwara state)

Sai Magida