₦airaland Forum

MISTAKE 5: LACK OF CONSISTENCY AND PROCRASTINATION

“I’ll start my training program fully next month”

“I’ve missed Monday and Tuesday already, I think I’ll just forget it and start fresh again next week”

or the worst of them which is

“I really don’t have the time to go and work out”.

The funny thing is that there will never be time, you’ll still miss another two days and have to start fresh, and one month of postponing could lead to a whole year without starting.

You can’t expect to exercise halfheartedly only once a week, and expect to grow miraculous muscles. That’s like saying you want to get paid salary only once a year, but you still want to get rich from your job. It’s practically impossible.

Light weights and simple exercises done consistently on a regular basis will do you much more good than a spontaneous, once a month intense work out session.

And when you do intense workouts consistently too, well guess what you’re on your way to Greek god like body.
With consistency you’re more likely to develop a lifelong habit of exercising and healthy living than just doing a set of bench presses every other month; because it’s easier to build exercising momentum and stick to it than it is to keep starting all over again.

So please don’t put off until tomorrow what can be done today, just keep at it and you will begin to see results.

Mistake 4: Training Each Body Part Only Once a Week

Yes, our bodies do need to recover after an intense workout session, but most men take the rest or recovery period way too far. You’ll see some guys work out their legs and chests on Monday and then say to themselves
“Mehn I’ve really worked out my legs, now they need a long rest” and they end up not working out their legs again till another week has passed.

Lifting weights causes the muscle fibers in your body to tear, and as your body repairs itself, the muscles get stronger and bigger (just like the way scar tissue forms on our bodies).

So it’s important to actually rest after exercising, but between 24 to 48 hours is adequate enough. Anymore and you aren’t working your muscles hard enough.

Usually I work out the same muscle groups every other day. I also leave Sunday out just to reset my body before the next week.

Mistake 3: Doing the Wrong Kind Of Exercises

Different weight loss or weight gain goals, call for different exercises.

A man who’s just trying to shed a few grams of fat, a guy who’s trying to develop a sexy male physique and a guy who is just trying to keep fit have totally different goals. And as such they will need to do different exercises go achieve their goals.

If you’re trying to build muscle, it will be more effective to lift heavy weights in the low rep range, with 3 sets maximum. If it’s fat you want to burn, high intensity cardio exercises like skipping, and jogging is the way to go.

And if you’re just trying to keep fit, any regular old exercise is god enough as long as you’re actively doing something.

That means if you’ve been doing the wrong kind of training for your bodybuilding goals, you’re going to see very little progress or growth, if any at all.

So be clear about what your training goals are, then pick the right kind of diet and exercise plan and only then will you start to see the kind of results you want.

Mistake 2: Too Much Info, Not Enough Action

I’m sure you’ve seen a hundred different exercise plans and routines; a hundred different variations of the same exercises too I’m sure. But how many of them have you actually put into action? Not many I guess.

When I first started exercising, I subscribed to and read all the men’s fitness and health magazines that were available at the time. I was always looking for the newest workout routine, the latest fitness trend and that magic pill that would give me a Greek god like body, without all the herculean work.

But, I never started any of them seriously.
I never started eating healthy or actually going to the gym to try any of those routines.

I was just happy consuming endless amounts of information; all the while deceiving myself that I was actually doing something.

All the workout routines and diet plans in the world won’t help you if you don’t have the will to do something about it.

Fat people know they should eat less and exercise more, but they still consume endless amounts of junk food, and the only time they lift weights is when they lift that hamburger into their mouth.

And skinny people know they should eat more and hit the gym too, but you still see them eating crap like garri, indomie and so on. No wonder they still look like Justin Bieber.

So next time you hear about a new training program or diet plan, actually put it into action before quitting and moving on to the next one; Okay.

MISTAKE 1: LOOKING FOR QUICK RESULTS

Rome wasn’t built in a day and neither will your body.

A major mistake men make when body building is looking for immediate muscle growth and progress. In fact this is the biggest cause of guys quitting on their exercise campaigns.

You will see a guy who wants to put on 25 kg, go to the gym and lift weights during the span of 2 hours only for 1 week, then he will look in the mirror expecting a miracle to have happened to his body.
After finding out he still looks exactly the same way he did a week ago, he will say body building isn’t meant for him, and proceed to quit.

It’s called Body Building for a reason, not body quick results.

Results will come after weeks of hard work and dedication, and the only way you are going to get through those weeks is if you are disciplined and you learn to enjoy the process of working out.

Try keeping a journal of how much weight you can lift and how many reps you can do, then gradually increase the reps or the amount of weight as you get stronger.

And as you get stronger you will start to see and feel the difference in your body, people will start complementing you more, and maybe just maybe, you might be able to make girls go wild by just taking off your shirt too.

We have all embarked on a bodybuilding journey at one point or the other in our lives, but it takes a special kind of man to see that journey to the end.

Most guys you see out there are either potbellied agbalagbas or skinny twigs who look like they could be carried away by the wind at a moment’s notice.

Guys see the male models on TV and how they attract legions of women by just raising their shirt; or those big buff bouncers who intimidate everybody with their huge chests and arms.

Then these guys decide they want some of that action; so they rush to buy a gym membership and some protein shakes, try to haphazardly do some exercises and weight lifting, and then ……………………they finally give up after a week because they aren’t seeing quick results they wanted and they lack the discipline to see anything to the end.

Does this remind you of someone? Maybe a friend, family member, class mate? Maybe it even reminds you of yourself.

The men, who do have the discipline to consistently work out, go about it completely in the wrong way. They either take fitness advice from friends and family who are in no better shape themselves, or …….they some new follow one new, scam like, 6 packs in 3 weeks exercise program online (which will do a lot more harm to their bodies than good).

I’m going to start off with some of the top mistakes guys make as they embark on their body building campaigns and then………………………….

I’m going to show you how to effectively go about building all that huge, thick, lean muscle you’ve always dreamed off.

http://sobolation.com/top-5-body-building-mistakes-you-didnt-know-you-are-making/

Veteran actor Richard Mofe-Damijo, popularly known as RMD , who is also considered by many, a fashionista and a sort of old-papa-youngee since he has refused to allow old age affect his dress sense. He still dresses cutely, even better than some young men do. RMD took to his Instagram timeline and had this wise words for you!

He writes:

DON’T EXPEND ENERGY FIGHTING “HATERS” AND “ENEMIES”, RATHER WALK IN THE LIGHT OF GOD’S WORD AND WATCH YOUR “ENEMIES” FALL OVER THEMSELVES FOR YOUR ATTENTION. #RMDSAYSSO “WHEN A MAN’S WAYS PLEASES THE LORD, HE MAKES EVEN HIS ENEMIES TO BE AT PEACE WITH HIM.” PROVERBS 16:7
#GODFIRST
#GODSWORD
#BEATPEACEWITHALLMEN
#WALKWITHGOD
#WALKINLOVE

http://sobolation.com/rmd-got-motivational-words/

The silent millionaire....

Lalasticlala, Seun,

Waconzy is one of the few Nigerian celebrities that don’t make much noise about their wealth. Though not much is understood about his source of wealth, because it is quite glaring the guy has not made a hit song since forever, we can’t even remember the last time he released a song. But the fact remains that he has always been active on Social media and he is always there to render help to the needy and more concerened about growth and development in Africa than personal show off.

He recently gave scholarship grants worth $18000 to about 6 African students for the development of ICT on the continent (READ ABOUT THIS HERE https://www.nairaland.com/3345668/waconzy-gives-3000-scholarship-grants).

Waconzy, though may not ring a bell in the minds of contemporary music listeners, but he will be known as that philatrophist that contributed his own quota to the development of man and mankind.

The musician shared new photos from his base in the USA and they are just lovely

Source: http://sobolation.com/silent-millionaire-waconzy-shares-new-photos-us-base/

Harnaam Kaur Receiving her GWR certificate .

Lalasticlala, Seun,

Harnaam Kaur is the most bearded woman in the world. She recently got recognized by Guinness Book of World Records and she has since been getting more popular by the day as a lot of agencies from around the world are queuing to work with her. She is currently based in Paris, France and recently had a photo shoot, which she tagged ‘Queen of nature’

In her Instagram post, she writes:

QUEEN OF NATURE
SNEAK PEAK OF THE PHOTOSHOOT I DID IN STOCKHOLM THROUGH FAIR FACE MODELLING AGENCY. I HAD SUCH A FUN TIME ON SHOOT ❤️❤️ IT WAS SUPER CREATIVE AND THE IMAGES CAME OUT STUNNING

http://sobolation.com/hot-not-get-sneak-peek-harnaam-kaur-latest-photoshoot-bearded-woman-world/

Source: http://sobolation.com/bless-ex-leaving-nollywood-actor-blossom-chukwujekwus-wife-says/

Lalasticlala, Seun,

Nollywood Actor Blossom Chukwujekwu’s wife, Maureen Esisi is at the moment full of many joys, after the romantic actor proposed to her the second time on their one year anniversary which also coincided with her birthday. She was so overwhelmed with happiness that she even blessed her ex for leaving her. Poor guy!!!!

Read what she had to say:

To You… You… You Mr Chukwujekwu… A year ago, You asked that I be ur Wife which was a major shocker to me and a Year Later You Re-Propose to mark Our Anniversary.. You got my friends to do me birthday Videos, even people i wud never hav expected them too.. How in God’s Name did u get GodDad to do me a Video It teared me up… All day you kept on surprising me.. I cried, screamed, jumped, sat on d ground even begged u to stop that i was literally exhausted.

Blossom Chukwudi Echezonachukwu Chukwujekwu, I bless the day our Paths Crossed. I bless my Ex for leaving Me, I Bless Mofe Duncan for introducing Me to You and I bless You for Loving Me More than I Love Myself…. I Place a Rare Blessing On you Today that everything You lay Ur Hand, Heart, Voice, Soul On will Turn to Gold and For that Reason Your Many Generations will feed on Ur Wealth. That they ever Worked, will be Only for Pleasure…And So Shall it Be…. Amen

Happy Wedding Anniversary and Happy Birthday to you, Mrs Maureen Chukwujekwu

More photos

Lalasticlala, Seun

Nigerian gay rights activist, Bisi Alimi and his husband-to-be, Anthony are currently on holiday in Malaga, Spain. From their postures in the photo, it is definitely certain they are having a good time. Bisi Alimi revealed some few months back that he will be getting married in November. That will surely be a blast.

Interestingly, Bisi Alimi has not been to Nigeria in a very long time. He is probably conscious of the law in the country against gay activities and marriage.He surely wouldn’t want to try out his luck.

We hope they enjoy their lifestyle as everyone should be entitled to their way of living

http://sobolation.com/hot-romance-bisi-alimi-husband-vacation-malaga-spain/

See some of the beneficiaries

lalasticlala, Seun,

http://sobolation.com/waconzy-gives-3000-scholarship-grants-6-african-students/

Nigerian music icon and philanthropist, Obinna Anyanwu a.k.a Waconzy recently pledged that his foundation( Waconzy foundation) will support Africans by giving away 5 database administration scholarships valued at $3,595 each to help alleviate poverty and support the growth of information technology in Africa.

The winners have finally emerged.

In his own words, Waconzy says :“We hope that our little contribution will go a long way to add value in the lives of the winners and that of their families”..

Eyah

Lalasticlala

After an unsuccessful stay at Good Music, the Internationally acclaimed record label owned by Kanye West, D’banj has finally being excluded from the squad, officially. Though the “Oliver Twist” crooner had ceased to claim he belonged to the family ever since. The management of the platform on their official twitter page, listed the artistes signed under them and D’banj is no where to be found.

Though information has it that D’banj only signed a 2-year contract with GOOD Music, which had since elapsed and even before the contract duration expired, there was no real work perfected by the duo, maybe for some cameo appearance BangaLee made in one of Kanye West’s videos.

Well, good one for the duo, at least history will have it of the record deal between our own Eja Nla and the Badoo of American hip-hop, Kanye

Source: http://sobolation.com/dbanj-finally-removed-list-artistes-signed-good-music/

A strong woman!

Happy Birthday

Ebony life TV founder and Media Entrepreneur, Mosunmola ‘Mo’ Abudu, is 52-year-old today September 11. She took time to celebrate herself and wrote on her Instagram page this lovely note:

“Dear Lord, thank you for your Love, Favour and Blessings as I celebrate my 52nd Birthday today. Everything that I am, that I will ever be, is by your GRACE. I LOVE YOU MY LORD AND MY GOD”

Mo’ Abudu has been one of the most celebrated TV personalities in Nigeria over the years. Her TV program, Moment with Mo is being viewed in most households and she has been able to interview the top celebrities and politicians within and outside the country, making precise inquest into their lifestyle and achievements.
We are happy for her and the whole Sobolation Crew wish her the best in life.

Happy Birthday to her!!!!!
http://sobolation.com/case-dont-know-today-mo-abudus-birthday/

Funbi

The Nigerian music scene is very dynamic; churning out new artists everyday and making already established acts struggle to keep up with the changes it brings. One of these fresh new artists is Funbi, whose silky voice gives a sort of orgasmic feel to listeners while telling an interesting story. He has a Neo soul/ Rnb meets Afro beats vibe that might be reminiscent of GT The Guitarman we didnt know we’d missed until the arrival of Funbi.

Unrequited love from a secondary school crush motivated young Funbi to start writing poems ( a fact that led to the nickname, ‘Shakespeare’) but it was not until he met Silver Scott that the transformation from poet till artist took place. Seven years as a choir boy in The Chapel of Light church helped develop him vocally and his latest single Hallelujah pays homage to his gospel background.

Currently signed to Top Left Entertainment and a member of The Collectiv3 ( a music inspired movement comprised of singers, rappers and producers), Funbi has already collaborated with other artists such as Loose Kaynon, Ice Prince and more recently, fellow Collectiv3 member, Poe on his romantic song ‘Adore Her’.

Hallelujah, which according to Funbi was inspired by his own battles, is a beautiful inspirational song about overcoming your struggles; perfect for starting the day with. Produced by yet another Colectiv3 member, Ikon, the song was released on September 5th and is a follow up track to his previous single ‘Forbidden fruit’.This song is second in line of what is promising to be a successful career in the future Nigerian music industry.

http://sobolation.com/new-music-alert-funbi-hallelujah/

Train Often

Constant training is one of the keys to achieving a ripped physique and if you’re one of those guys that thinks he shouldn’t train his muscle groups more than once or twice a week, well then it’s time to take that mindset and throw it out the window.

If you reduce the time and no of reps you spend on each exercise, you can train your whole body at least 4 times a week. This will put every muscle group under repeated stress and tension, which will lead to rapid growth.

The key here is not to burn yourself out while exercising. For example; if 9 reps of dumbbell curls was your burnout limit, then reduce it to about 7 -8 reps so you don’t reach failure on the set. This allows you to train your body more frequently, stimulate more muscle fibers and get stronger a lot faster.

And as a bonus the constant training is just what you need to help keep the fat from covering up your muscles again.

Eat Right

Good nutrition is just as crucial for your exercise goals as sleeping or breathing. If you’re ultra-skinny, then you need to eat more food and if you’re overweight you need to eat less food. Sounds simple right? That’s because it is.

I know genes and heredity have a lot to do with how much weight you can gain or lose, but they affect it much less than you think. The truth is that if you eat more than what your body needs for normal functions you will gain weight and if you eat less than what you’re body needs then you will lose weight.

Most people just get used to the eating patterns they have already, so their bodies are stubborn when it comes to gaining or losing weight. But once you can push yourself past your regular eating habits, I guarantee you will see changes.

Anyway as a general rule of thumb to those trying to lose fat, you should eat more of protein like beans, chicken, groundnuts, seafood to build muscle and limit the amount of carbs and fat you take in to avoid building fat along with it.

And if you’re trying to bulk up a bit then add lots of milk, butter, carbs like rice, (all swallows included), yam and so on. Also try to cut out sugary food and drinks from your diet entirely, and drink plenty of water regularly.

Putting It all Together

Well, that should wrap things up. If you follow the advice in this article, you will be on the building a sexy, ripped male body in no time at all.

And women are going to have a LOT more initial interest and attraction for you than they had before you put a body like this together.

If you have any questions regarding fitness and gaining some serious muscle, go ahead and comment below and I’ll try to get to your question.

Now go out there and get some girls

http://sobolation.com/build-a-male-body-that-will-drive-women-wild/

Lift heavy Weights.

We are going to need to build some muscle on that frame of ours, and the fastest way to do that is to lift heavy weights. Heavy ranges from person to person, but generally weight is heavy when you can’t lift it for more that 8 reps without resting.

Sticking to heavy weights in the 6 to 8 rep range will ensure that you build thick, strong, dense muscle, that will be able to burn fat on it’s own.

You will also save yourself the trouble of tiring your muscles out with light weights and longer reps, which may give you some muscle growth but the muscle, will be puffy and soft with no real definition.

Do High Intensity Cardio.

To achieve that sexy, ripped look, we are going to have to burn off a lot of excess fat. Now the problem here is that once you mention cardio, the first thing that comes to people’s minds are spending boring hours jogging or on the treadmill.

Now jogging and hitting the treadmill are great and all, that is if you’re training for a marathon or conditioning your body for more stamina. But if you want to burn the kind of fat needed to show off your muscles in the shortest amount of time possible, then you need to incorporate some HIT into your routines.

HIIT is short for High intensity Interval Training. It’s basically changing the way you do your cardio. Instead of keeping a steady pace jogging for, say 30 minutes—you alternate between fast periods in which you go all-out with slower recovery intervals i.e. sprint for a few minutes, jog slowly for a few minutes, sprint for a few minutes.

I hope you get the idea. so just pick any cardio exercise you like and perform it using HIIT and you’ll be amazed at the fat loss results you’ll get.

Use Body Weight Exercises

Just because you are hitting the iron, doesn’t mean you should forget the basics. The good, old fashioned body weight exercises are mandatory for you to keep that physique..

Your goal with exercises should not be to increase the weight, but to increase the number of reps you can do i.e. conditioning your body for strength and fitness. So if you’ve been struggling to do 5 pushups without straining yourself, then I think you should set a goal for about 15 without resting, and if you’ve never successfully done a pull up or squat then Now is the time start them.

Here are 4 trusted basic body weight exercises you can do that will keep you in fit shape, and improve your strength and endurance while you’re at it..

Push Ups –3 sets of at least 10 reps

Pull Ups –3 sets of at least 6 reps

Squats – 3 sets of at least 15 reps

Situps/ Crunches – At least 20 reps (the abs aren’t worked out as much as much as the other body parts on a regular basis, so it’s okay to train them more than the other body parts).

Now bodybuilding and looking sexy seems to be somewhat of a taboo. People see men who look ripped and think that they are either vain models or bouncers and fitness trainers who have nothing better to do with their lives except lift weights..

And honestly I used to think the same way too, until some drastic events changed my outlook on bodybuilding forever.

I can remember when I first started working out and lifting weights…

I had just joined the high school or as we call it here “secondary school” basketball team, and man was I out of shape.

I was 5’9, skinny-fat and rather uncoordinated, and I was expected to be rubbing shoulders with some of the tallest, strongest, biggest not to mention meanest athletes in the school..

And most of them were big Alpha jerks, who kept making fun of my flabby stomach and chest. And do you know what the worst part was…

During practice and games some of the hottest girls in the school would come watch us; partly because they liked basketball and partly because they wanted to see all the tall sexy players with their shirts off.

I still remember how they used to scream and fan themselves when the guys were asked to skin; and I also remember how they giggled and laughed when I did as well.

Long story short; getting pushed around by my teammates and getting laughed at by the hot girls I liked was the motivation I needed to get off my ass and get myself in fitness model shape.

I never really wanted the big buff, bouncer body builder look, and I didn’t want the super skinny marathon runner kind of body either. Rather I wanted the sexy, ripped athletic physique that MMA fighters and male fitness models had.

And most of all I wanted the respect and attraction that kind of physique brings. A lot of men will respect you more and take you more seriously, and women will be more attracted and turned on right from the get go (not all women though). Not to mention the boost of self-confidence you get when you look at yourself in the mirror and see how far you have come with your training.

But sadly a lot of men go about attaining this kind of body is a totally wrong way. I know I did. I was following stupid diet fads, and going about my training in a very laid back, lazy manner.

But I eventually figured it out, and even though my sexy body didn’t get me the kind of immediate attraction I expected, it did help me get a lot of cute girls at the gym

Let me just say now that this is not an article for educating you on the rudiments of body building, I will most likely do an article on that in the near future. What this article will show you though, is the right way to go about training for that ripped male fitness look that the ladies love.

We’ve all seen the male models, actors and fitness instructors who can make women instantly hot with desire and lust just by flexing their muscles and ripping off their shirts.

Wouldn’t be nice to be able to get some of that action and instant attraction from women?

http://sobolation.com/build-a-male-body-that-will-drive-women-wild/

When your dad is a good cook.

Lalasticlala

Mikel Obi seems to be so much fond of his cute twin daughters. If he is not on the field doing what he knows how to do best, which is football, you will definitely catch him with his lovely family having a good time. He has been captured several times with his Baby Mama and beautiful daughters.

This time, it is in the kitchen. The Chelsea Midfielder looks as though he has got great culinary skills and wants to pass that on to his daughter.

Lovely family!!!

http://sobolation.com/when-your-dad-is-a-good-cook-mikel-obi-and-his-cute-daughter-in-the-kitchen/

http://sobolation.com/bovis-debut-movie-its-her-day-premiers-today/

Cc lalasticlala