I spent the summer hard at work in my coliseum just so I could muscle my way out of my 20s💪🏿. I’m 30 today and I’m pretty pleased with where I’m at physically 😁. I nearly drowned in my sweat and constantly fought off hunger, cravings and temptation but it’s all been worth the struggle. I’m going to tell you what I did to get to this point: Nutrition 🥘
I didn’t touch dairy products 🥛 🧀 (outside of whey protein), bread 🍞 , nshima and juice. When it came to rice and pasta options I’d opt for brown and wholegrain variants. Water and green tea were my primary go to hydration options and I’d occasionally have a couple lite beers just to be social or when I just felt the urge to consume alcohol. In summary, it’s lots of nyama (meat) na nsomba (fish), fruit & vegetables. Training 🏋🏾♂️
I’m more than happy to share my complete and exact training plan for those that are interested. All you got to do is subscribe to my newsletter here and request for the plan on WhatsApp. Osa yopa ku funsa, ni mahala (don’t be afraid to ask, it’s free). Supplements 💊 Supplement World Zambia was my plug locally. I got pro nutrition’s 6 pack fat burner, whey protein powder, creatine and CLA. I took them to help build muscle faster, recover from sessions and drop fat (through thermogenesis and appetite suppression) . Other supplements I opted to stack with were fish oil from real science athletics, vitamin D + zinc + magnesium + L-tyrosine from Bulk Powders UK🇬🇧 . The extras were used to optimize my hormone profile (mainly testosterone - zinc), enhancement of mental focus and motivation (via L-Tyrosine) and assistance with the replenishment of lost minerals from sweat (zinc & magnesium). NB: Guys, please, don’t rush to buy and consume supplements mungulu mungulu if you don’t know what you’re doing. Have a chat with Patrick first (0962-212157). But yeah, this is what I took. Lifestyle😊
If all this sounds like too much work then it’s just not important to you. The truth is that when you’re in shape you don’t have to walk up to somebody and say “yo, I love myself.” You look 👀 😋 like you take care of yourself and that’s real self love. Learn to do it more. Supplementary reading: Body positivity Supplements Men’s health Women’s health Women & weights Happiness The belly must go! Keto Dieting Fitness & alcohol Advice to the Mrs. The 5 minute myth Digging your grave with a knife & fork 📸 Photo Credit: Ryan J Banda (0974-101553) 🗣🎬Creative Director: Lombe Mulenga (0975-911308) ⚠️ Protocol demands that you refer to me as His Royal Buffness when you see me 🤴🏾 😄 jokes! I hope you, whoever you are that’s reading this is encouraged to get in shape and assume your place as King or Queen of your own body.
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I was happily going about my business at the work the other day when someone stopped me and asked "What kind of watch ⌚ is that? Interesting accessory to have on with a suit, don't you think?" 😄 I was amused by the shade and decided to satisfy my co-worker's curiosity. "It's a polar fitness watch. I use it to track my daily activity and keep me on track with fitness targets i.e. 10, 000 steps and give me insights on my stress and recovery levels using my heart rate and sleep scores. All this and more." At this point in time the method to my madness and unorthodox fashion sense seemed reasonable and I was then asked to shed more light and give recommendations. What I shared in that conversation is what I want to share with others here today. Benefits of Fitness Trackers The benefits of fitness trackers and wearable tech are great for keeping you on track and staying true to your goals. These include:
Best buy for those balling on a budget: Polar M430, Garmin 245, Coros Pace 2 Key shared highlights:
Best buy for those that just throw it in the bag: Garmin 945, Coros Apex Pro, Polar Vantage V2 Key highlights:
Best buy for overall fitness tracking (female): fitbit charge 4 Key highlights
Wearable fitness isn't cheap, and the tech that is usually doesn't last long or offer very much. Other more expensive tech looks fancy but offers little in return. Don't be swayed by the half eaten fruit or pretty logo. The fitness trackers outlined above are ones that I have either had direct experience with or know someone that has and has been satisfied with the product. If you're tight on the pocket but would like one of these products then consider waiting until the Black Friday sales later this year. You can knock off a few coins from the selling price on the majority of these watches. “Nick, you’re going to be an uncle! What can we do during pregnancy to give our baby a strong start to life?” I sat back and pondered🤔… ultimately there’s three things that affect an unborn baby’s development that you can influence: your nutrition, your activity levels and your state of mind.
Nutrition What you eat is how you nourish your baby. With regards to cravings it’s long been speculated that what you crave during pregnancy 🤰🏾 is the baby signaling a deficiency. Craving oranges 🍊 or particular fruits? That’s likely because your baby needs more vitamin C and other micronutrients so indulge your cravings. I can’t speak on women that crave inexplicable things such as mud🤷🏾♂️😅 but maybe there’s something useful in the soil. Anyway, much of what you eat will probably be determined by what you crave so follow through on that and keep everything else simple. Make fruits and vegetables staples at every meal and avoid processed foods, sugar in excess (juice, biscuits, candy etc). Eat your regular protein such as fish, chicken, beef, nuts, milk, beans and note that fish is thought to aid brain development in babies so you might want to consider having more of that for protein and vary your sources for a comprehensive range of benefits, it can’t just be bream and kapenta daily. You should surprise your taste buds and indeed your baby with some salmon or mackerel every now and then. Ngati ufuna mwana wa nzelu ukazi kudya nsomba (if you want a smart kid eat more fish). Note that habits such as alcohol 🍷 and smoking 🚬 lend a heavy hand to birth defects your child might have so please don’t just reduce intake but cease intake completely. Remember to take the prenatal vitamins prescribed by your doctor to support your overall nutrition. 🗣 Other advice: husbands😐, wake up and source the things your pregnant wives crave and provide them as and when they desire to consume them. Ngati ni 22 hrs ni ku nyamuka chabe. Wives give your babies what they want when they want it. Activity level Pregnancy is not a disability so strive to stay active. Refrain from sleeping all day and only exercising when you’re walking to the bathroom. An inactive mother may produce a lazy child. Stay busy and you might harvest the next Kalusha Bwalya ⚽️. When it comes to exercise anything goes really, just don’t be overzealous and overdo it. 🗣 Advice: wives commit to gentle 30 minute walks daily as a bare minimum. You can additionally look to incorporate other low intensity exercise such as yoga or swimming 🏊♀️. All Lusaka based women should strongly consider signing up to Evolve Gym for all your exercise needs in a safe and comfortable women’s only gym environment. Husbands😐, massage your women’s swollen feet daily to provide some relief, mwana ni wo lema (a child is heavy). State of mind For your health and that of your baby, take care of yourself as much as you can. Protect your peace at all costs and avoid people and situations that place you in a dark space. A mother in a dark place risks adversely influencing her child’s mental health. You’re depressed? Your child might end up in the same boat. Always keep that in mind. 🗣 Advice: pray 🙏🏾 , meditate 🧘🏾♀️ and journal 📔 ✍🏾 as often as you can to manage stress. Talk to someone and get help when you need it if you’re overwhelmed with life (stress, anxiety, depression etc). Evolve Gym Contact: 👩🏾💻 📸 : https://instagram.com/evolvezm 📧 : admin@evolvezm.com 📞 : 0211252061 *****Supplementary reading “Nick, I don’t understand something. How do you identify as a runner when you’re built like a house?!” 😂the truth is I identify as an athlete. A hybrid athlete. My conception of fitness ranges across endurance, strength, body fat percentage, flexibility, and balance. Identify as whatever you want but always seek to strike a balance when it comes to health & fitness. I will list what I believe anyone who aspires to be fit or indeed calls themselves ‘fit’ should be able to do. Fitness & health standards Resting Heart Rate ❤️🔈 This gives you a measure of your aerobic fitness. Those with fancy gadgets such as fit bits or heart rate monitors already know their resting heart rate. Compare it with the readings below to determine whether you're fit. Men = 18-45y ≤ 65 BPM, 46y+ ≤ 67 BPM Women = 18-45y ≤ 69 BPM, 46y+ ≤ 73 BPM The heart is a muscle, and your most important muscle at that. Barring a medical condition a lower reading indicates a stronger, more efficient heart. NB: ≤ means less than or equal to. 12 min Cooper test 🏃🏿♂️🏃🏾♀️ This also gives you a measure of aerobic fitness. Find a flat track or treadmill and run as hard as you can for 12 minutes. That’s it. Once done record your distance and compare it to the readings below. The further you go in the allocated time, the fitter you are. Men =18-29y ≥ 2.8kms || 30-39y ≥ 2.4kms || 40-49y ≥ 2.1kms || 50+y ≥ 2kms Women = 18-29y ≥ 2.4kms || 30-39y ≥ 2kms || 40-49y ≥ 1.9kms || 50+y ≥ 1.7kms NB: ≥ means more than or equal to. Body Mass Index This measurement seeks to assess whether you're at an appropriate body weight for your height. Use this calculator to assess yours. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, breathing problems, and other adverse health conditions NB: the exception to higher than normal (overweight) BMI readings is bodybuilders. These individuals will typically have higher readings on account of muscle mass. If this isn't you then bweshako umubili (reduce your weight). Body fat percentage Excess body fat is non functional weight. I rely on the US Navy Seals body fat measurement to determine my body fat levels. Grab some measuring tape and measure your neck and waist. Use this calculator to obtain a result. Once you have your results proceed to compare them with the recommendations below. Men = 12-18% at all adult ages Women = 15-24% at all adult ages Got a belly? The belly must go! You can additionally utilize running as a weight loss tool, avoid sugar bombs and learn to understand nutrition labels if you have a few extra kilos to lose. Functional strength💪🏿 This is the strength required to conduct daily activities. Testing comprise of push ups, sit ups and pull ups. Perform each set of exercises for 2 minutes and record how many repetitions you completed. Compare your results to the readings below. Push ups Men = 18-39y ≥ 50 || 40-60y ≥ 40 || 60+ ≥ 30 Push ups Women = 18-39y ≥ 40 || 40-60y ≥ 30 || 60+ ≥ 20 Sit ups Men & Women = 18-39y ≥ 50 || 40-60y ≥ 40 || 60+ ≥ 30 Pull ups Men = 12-20 repetitions at all adult ages Pull ups Women = 8-12 repetitions at all adult ages Flexibility Don’t worry, I’m not going to ask you to perform a split😅. Perform a 'sit & reach' test. Sit on a flat surface, legs extended in front of the body, toes pointing up and feet slightly apart, with the soles of the feet against the base of a wall. Place a ruler on the ground between your legs. Place one hand on top of the other, then reach slowly forward. At the point of your greatest reach, hold for a couple of seconds, and measure how far you have reached. Here's a visual representation of the test. Below are the targets that a flexible individual would hit. Men = 22 centimeters or more at all adult ages Women = 24 centimeters or more at all adult ages Neglect flexibility and ma bonzo yako yaza yuma (your bones will dry up and stiffen). Balance🕺🏾💃🏾 Stand on one foot with other foot bent and close your eyes. Try to hold this position for as long as you can. Anything above 20 seconds is an indication of decent balance for either gender. Men & Women = 20 seconds or more. Ultimately fitness is health, and that just isn’t one single thing and numbers don't lie. What do yours say? If things don't add up let's talk about it. A key component of health for any woman is how you feel. A very simplistic but effective way to look at health is to ask yourself “how do I feel on a daily basis?”. Hormones are a strong determinant of this and dictate your behavior. They influence things such as your menstrual cycle, adverse cosmetic developments in the form of hair loss or acne, your mood and energy levels and determine whether you gain or lose weight. Other issues have to do with common infections that cause pain and discomfort. With that said, let’s evaluate some garden variety challenges experienced by women.
Poly cystic Ovary Syndrome (PCOS) This is a common problem with women of childbearing age that has a group of symptoms impacting the ovaries and ovulation such as cysts in your ovaries, elevated male hormones, and irregular or missed periods. Other issues experienced with PCOS are excessive hair growth, acne and weight gain. Ultimately it imbalances your hormones and creates this confusion in your body. Possible Fix: A hormone blood test can confirm the suspicion of PCOS based on symptoms discussed above. You'll likely be prescribed something hormonal to help control things. Other tips include general exercise for 30 mins per day, eating better by eliminating processed food (don't eat from cans or plastics), improving your sleep habits😴 to stabilize your hormones and maintain a healthy weight. On the aspect of food it's simple: If it didn’t come off your stove or an identifiable tree🌳 (fruit) or place in the ground (vegetables) it shouldn’t go in your mouth. Eat as naturally as possible and when it comes to nyama ⚠️be wary of dressed chickens the size of microwaves. Grass fed animals, fish and village chickens are the best ndiyo. Premenstrual Syndrome (PMS) PMS is a common problem with highly irritable women which comes with food cravings, bloating and fatigue. Natural shifts in your hormone profile during the month in the build up to your period cause this. Being aware of it when it happens is the first step to managing it. Possible Fix: Reduce your portion sizes of food and limit salt on your meals and opt to eat more frequently to manage bloating and stave off cravings. Eat more fruit for the natural sugar in it so it gives you a lift and helps you in the fight against fatigue. Sleep😴 off your foul mood and consider going for a massage at Juvenix Spa to feel better. Exercise intensely for 10-20 mins as it can trigger a dopamine release and help lift your mood. For other tips on how to deal with overwhelming gas issues read those here. Urinary Tract Infections (UTIs) This is a bacterial infection of the urinary tract. You likely have a UTI when you experience pain or discomfort when urinating. Possible Fix: avoid public toilets. Where this is not possible, be mindful of the water 💦splashes from the toilet when you pee. A ghetto hack is to cushion the landing of urine with toilet paper before you pee. Pair this with wiping from front to back when you're done and you have a decent defense against UTIs. If you already have a possible UTI then a urine test at a healthcare facility can confirm this and provide you with medication usually in the form of anti-biotics to clear it up. You can also consider increasing your water intake to induce frequent urination and subsequent 'flushing' of bacteria. This step is of great importance particularly after an encounter with the opposite sex. Thyroid Issues The thyroid hormone is excreted by the thyroid gland and it controls the speed of your metabolism which means that it regulates how fast you burn calories. This makes losing or gaining weight damn near impossible for those with over-active (hyperthyroidism) or under-active (hypothyroidism) thyroid glands. Unexplained changes in weight is one of the most common symptoms of thyroid issues - weight gain may indicate low levels of the thyroid hormone while weight loss may indicate the opposite. Other problems experienced with hypothyroidism are brain fog, constipation, dry skin, thinning hair. Other issues experienced with hyperthyroidism are insomnia, excessive sweating, irritability and high levels of anxiety. Despite intermittently fasting, keto diets, low carbs etc. you can’t drop weight? Despite munching on everything in sight you can't gain weight? Your thyroid hormones are likely sabotaging your efforts in either scenario. Possible Fix: get a blood test done and your doctor will advise accordingly. Treatment may involve prescription of thyroid hormone pills in order for you to obtain the right balance. Yeast Infections This is a fungal infection that causes irritation and discharge from your private area. It's not an STD and is typically caused by anti-biotics, contraceptives, diabetes and/or a compromised immune system. Possible Fix: See a doctor and you'll be advised accordingly. Initial treatment usually involves prescription of an over-the-counter anti-fungal cream to apply so you don't necessarily have to see a doctor as you could go to any local pharmacy to get what you need but I don't encourage self-diagnosis. It might be something else making you itch... A basic supplementary aid to whatever your doctor tells you is to stop wearing tight fitting underwear. Cosmetic Health Concerns (hair loss, acne, stretch marks, wrinkles) Various hormonal issues create various different outcomes. Many of these can be more cosmetic in nature and since many women attach great importance to their appearance this matter certainly warrants inclusion when we evaluate the question of "how do I feel today?". Possible Fix: Hair health? My lovely wife and hair guru at Your Hairs Goals Zambia 🙍🏽♀️🇿🇲 (www.yourhairgoalszambia.com) got you covered with everything from hair consultation to hair products - fyonse fye. Acne? Debra Scott at the Skin Care Hub can clear that up real quick as well as any other skin related issues. Wrinkles & stretch marks? Juvenix Spa will set you straight with assorted treatments and products available to address your situation. Behavioral Shifts on Contraceptives For those that take contraceptives, please, napapata, ask your partners if you’re a reasonable human being and acceptable wife. Tuma mood twako might be triggered by the pills you’ve been prescribed😒. Possible Fix: Discuss with your partner then discuss with your doctor. You may be unknowingly punishing your partners and despite what some alangizi (or even your fellow disgruntled friends) might tell you, constant conflict in a home is not normal. So be sure to check your pills before they sink your relationship. A favorable change might even compel your husband to openly declare 🗣️ ichupo chisuma 🔥. Other general health tips
Don’t assume irregular periods, fouls moods, hair loss, acne and uncontrollable weight gain or loss are normal. That’s not your portion. Actively look to fix it to live your best life. For those with deeper pockets or premium insurance cover opt for a complete hormone profile blood test. It'll expose everything, even problems you didn't know you had. Other useful blood tests to consider are a full lipid panel test and blood sugar test. Check your BP while you're at it. Gents, this is not ammunition for you to take shots at your partner. Be aware of hormonal shifts and learn to be understanding - ma comments like "is it that time of the month?" should not be expressed. You must silently adapt to put out fires, not fan them. NB: Men who have found themselves here can proceed to re-direct to the Men's Health blog here. I made my way to the gym the other day and proceeded to take a shower 🚿🧼before my session. A friend of mine was puzzled😧 by this approach and asked why I bothered to shower before breaking a sweat . I explained my reluctance to strut around the gym with a ‘ka whiff’ 🌪👃🏾as the reason why I did what I did. This reluctance extends beyond a gym setting and I’m hoping to raise awareness on this issue to help others that may be unknowingly ‘disturbing the peace’ in whatever environment they find themselves in.
What determines body odor? Your nutrition. The frequent ingestion of processed foods lends a very heavy hand on how you naturally smell. Additionally, those spicy foods and add-ons to food that give it flavor or an extra kick do more than just enhance taste; they influence your scent. Your activity level. Are you a busy body? Motion generates sweat. Your personal hygiene. Opt to bath once a day (or less for some) and you’re doing your personal hygiene levels a great disservice. Your clothing choices👕the wrong material affects how you ultimately smell when paired with activity. Some material tends to trap sweat. How can you improve your body odor? Bath more Your overall hygiene practice is a strong determinant of how you smell. Develop a better relationship with water🚿and soap🧼. Mu kazi samba please. A little roll on doesn’t hurt It’ll help manage the sweat situation and consequent smell from higher activity levels and basic motion by keeping you dry and fresh. Buy yourself antiperspirant roll on and USE IT. Mind your nutrition To make things simple - if it smells strong before you eat it’ll smell strong when you excrete it. Alcohol 🥃 and tobacco 🚬 also make strong contributions to how you smell. If you love a drink at night be sure to hydrate and sleep it off properly or run the risk of having your pores expel the happy juice you were consuming via sweat. Like to smoke? Have a pack of sugar free mint gum in your pocket, it goes a long way to masking the strong smell of tobacco. Wear appropriate workout gear This aspect is commonly overlooked and many active individuals tend to just grab whatever old clothing they don’t mind sweating in. Your clothing material choice has a significant impact on how you smell so listen up 👂🏿:
People won’t tell you when your scent gets overwhelming so please don’t assume that you don’t smell; put measures in place that limit the possibility. Gents, every day that passes we age. What that means is things don’t function as optimally as they used to. If we let things slide we’ll accelerate our physical depreciation a lot faster than we need to.
How do you know things are no wino wino? Check your flag in the morning. If it’s at half mast or doesn’t rise at all upon waking up you might have an issue with your hormone profile that needs addressing. Other issues may include low energy, low motivation & drive, and a low libido. How can you address a stubborn flag (and other issues)? Exercise to improve circulation I strongly encourage cardiovascular activity such as running🏃or cycling🚴🏾♀️and heavy strength training with weights🏋🏾♂️for 30-60 mins at least 5 days a week. Heavy lifting should be primarily focused on compound lifts (squats, deadlifts, bench press and standing military presses). Clean up your diet This can be done by managing/reducing your sugar intake, increasing your fat intake from healthy fat sources such as avocado 🥑, nut butters such as peanut butter & extra virgin olive oil and incorporating more fruits and vegetables. For fruits and vegetables I specifically view watermelons 🍉, pomegranates, various berries, and beetroot as useful flag raisers. Natu nsaba twa five kwacha tu tandiza maningi. Revise your intake of dairy milk downwards and avoid soy milk. Tip: for items such as olive oil and nut butters you can easily squeeze them into your smoothies. A tablespoon of this and that goes a long way. No pun intended. Got a belly? The belly must go. Got man boobs? Those gotta go too. Use the exercise and nutrition advice outlined above for assistance with this. Nutrition summary 👉🏾Sugar is the enemy of male performance, fats optimize your hormone profile, fruits and vegetables ensure a healthy foundation for a more favorable male response. Stop/Reduce alcohol intake and smoking 🚬(this includes shisha) Alcohol inspires desire and restricts performance so drink in moderation. Drinking in moderation translates differently for different people so perhaps stopping at the ‘happy point’ will be generally viewed as moderate or no more than 4 beers for those that can’t self regulate. Smoking is detrimental to your blood circulation due to its ability to constrict blood vessels, while raising both blood pressure and cholesterol so consider dropping the habit if you want to rediscover your form. A common occurrence for those that smoke is erectile dysfunction so if you smoke know that you're only a cool guy with your clothes on. Improve your stress levels Meditate more, journal, pray more if you’re that way inclined, get therapy. Being a man isn’t easy ma pressure ni yambili. The stress you feel manifests physically so get it under control. Sleep more What I mean by this is 7-9 hours of uninterrupted sleep 😴a night. Switch off your devices and turn off the lights 30 mins before bed. I struggle to fall asleep and when I do I tend to wake up at some point in the middle of the night. To mitigate this I take zinc, magnesium & melatonin to get a proper night’s rest. As an active male zinc and magnesium serve to replenish what I lose through sweat and help with relaxation before bed while melatonin is a natural sleep 😴supplement that knocks me out in 20 minutes flat. Get out more🌞 Sun exposure is incredibly beneficial so get out more and soak it all in for optimal Vitamin D intake. Aptly named, Vitamin D will help support your testosterone production. Check your blood work Specifically cholesterol levels, blood sugar, testosterone levels. Be sure to check your blood pressure as well. If something isn’t right then your doctor will advise accordingly. Don’t assume things are okay, go and check. I check on things every 6 months or so as I prefer not to surprise myself. I want to know what's going on beforehand, Closing argument You can correct the situation and return to the roaring lion 🦁you once were in your younger years. You can choose to stand strong and enhance your quality of life by adopting the tips outlined above. The manlier you feel, the better. Ladies and Gentlemen,
Today is my wedding anniversary😍 I've enjoyed 3 STRONG years of marriage (clap for me👏🏾). Anyway, as I was celebrating this milestone, memories of ija day started to flood my system. Specifically the week going into the BIG day. I remember obsessively trying on my suit every hour for a week prior to the wedding fearing that on the day I wouldn't fit into it! Some of you may know this struggle...the struggle of having an outfit for a special occasion and not being entirely sure of how it'll fit! That was me and you know what? This fashion wave of slim fit outfits is creating problems for people. If you ever find yourself in a similar predicament I have some tactics I'm willing to share that I employed one week before the event to get that weight down real quick in order to patikiza myself into the suit. Bweshako Umubili Strategy involves:
High protein, Low Carb, Low Fat eating protocol High protein sources: Whey protein, lean cuts of beef, chicken (no skin), fish (boiled or grilled), goat, egg whites, Greek yoghurt. High protein intake kept my appetite suppressed and boosted my metabolism which meant reduced participation in any hunger games and increased calories expended through digestion. Low fat sources: skim or fat-free milk, no cheese, nut butters without any extras (I'd check the label and if it listed anything other than the nut butter I avoided it), avocados. Keeping my calories low was the objective of this low fat approach. Low carbs: For simplicity's sake it was restricted rice, restricted pasta, restricted potatoes, no nshima, no bread and no juice. Restricted meant an unreasonably small portion was permitted at two meal sittings per day for 5 days. Unreasonably small meant one potato, a rice or pasta portion that only allows for a portion size smaller than my fist worth of carbs per meal. This low carb eating protocol aimed to deplete muscle and liver glycogen stores and the accompanying water (3g of water per g of carbohydrate). This likely accounted for 1-2 kilogram drop in body weight. It can sometimes be less, sometimes more depending on individual differences and how aggressive I was or you will be about the low carbohydrate intake. This approach is similar to the belly must go protocol. An alternative approach is banting. Though it's not what I did, you can expect results from it as well. Cutting fiber This meant temporary abstinence from fruits, vegetables and other fiber sources such as nuts, weetabix, muesli etc. This reduced my gut content in the digestive tract and it can save you (men) from using your belt as a waist trainer and women from failing to breathe in your dresses. You can easily drop up to 2% of your body weight with this hack alone. If you weigh a 100kgs before doing this then you could possibly weigh 98kgs after. Every single kilogram makes a difference and can help people avoid looking like they borrowed their younger siblings clothes at whatever event they attend. Water loading followed by reduced water & salt intake This was done in order to lose water weight in the body. When properly executed it can result in up to 5% reduction in body weight. Water loading involves drinking a lot more water than you'd normally consume such as incorporating an additional 2-3 liters per day to an existing hydration plan for 2-3 days before gradually dropping my intake in order for me to adapt my body to flushing excess water in my system. Prior to implementation I was drinking 3.5 liters per day and after implementation I moved up to drinking 7 liters (a lot I KNOW). So, to summarize it this is what I did: Day 1 —> 7 liters Day 2 —> 7 liters Day 3 —> 3.5 liters Day 4 —> 1 liter Day 5 (event) —> bare minimum water take. A few sips where needed to maintain sanity and basic function. Because of the initial water load my body continued to flush water from my system allowing me to lose water weight. When paired with reduced salt intake the result of water weight was excellent. Salt/sodium encourages water retention in the body so when you eliminate/reduce it's intake you temporarily halt this process. Easy way to implement this is to temporarily reduce/avoid salt from the foods you prepare and eat a day before the event. So, limit all salty snacks such as pretzels, potato chips, nuts, canned foods etc. Low Intensity Exercise To lose weight you need burn more energy than you consume. With a week to go and a tight fitting outfit my options on how to approach this were limited nenzo ziba chabe it's operating na njala. I was subscribed to a gym back then and decided to put some serious wear and tear on the available treadmills. I'd set the treadmill at a 5 km/h speed with an incline that started at 5% and ended at 10-12% by the hour mark. I increased the incline every 10 or so minutes. I trained like this every morning for a week on an empty stomach. Intermittently Fast for 16 hours prior to the event I wasn't particular about the timing but the only time I ate was at the event/reception in the evening. I was fasting pretty much all day long. Let's assume you're going to an all white party slated for 7pm. What I'd do in that situation is intermittently fast from 4am the same day. For more on this eating protocol, click here. Otherwise on the event day itself just know that iyi day ni day ya njala😂 ni ku limba chabe. All these elements combined can produce a temporary body weight drop average of 5%. I don't know about you but if someone told me I could go from 100kgs to 95kgs in a week?! Sign me up please! Listen, it's a temporary quick fix that won't last but at least you'll bring the fire🔥 to your designated event. Note: You're going to feel uncomfortable and likely very moody so it's wise to tell the people around you what you're getting up to before you start burning bridges unnecessarily na ka mood kako. It's all temporary and what I'm highlighting should only be considered for a maximum period of a week. Lastly, please, before you end up as a corpse understand that I'm simply sharing what I personally did or would do. Proceed at your own risk when attempting such last minute maneuvering. In other news, for those in need of marital fitness consultation ubwafya tapali epo ndi. Shibukombe ni nebo. 3 year veteran 👉🏾🗣️ ichupo chisuma. “I don’t have time.” That’s the truth many of us choose to hold on to when it comes to going to the gym, attending spin or aerobics classes and playing madalas soccer. While others will start dishing out life philosophies🗣️ of how you make time for the things you want, I on the other hand understand that jumping up and down won’t recharge your ZESCO meter when it starts beeping. I get it. Exercise shouldn’t take up a significant portion of your day unless of course that's how you make your coins💰. For those that don’t have the time I want to share a few quick ways to improve physical conditioning and general health through high intensity interval training (HIIT).
HIIT - What is it? High intensity interval training is exactly as the name suggests; it involves alternating between intense activity (maximum effort) and resting periods for a set period of time or until exhaustion. How can you implement it? Select any activity of your choice and perform a 1:2 ratio of activity to rest for at least 10 minutes total and at most 20 minutes total. For example, exercise intensely for 20 seconds and rest for 40 seconds. Repeat 10 times for a total of 10 minutes. Chapwa. Recommended HIIT exercises: Jump rope Quick and easy to do with minimal equipment. Jump rope hard for anywhere from 20 seconds to 1 minute and rest for double the amount of skipping time. Repeat for as long as you can tolerate for a period not exceeding 20 minutes. Boxing 😤 🥊 Chanel your inner savage and remove your chifukushi on a punching bag for anywhere from 20 seconds to 1 minute and rest for double the activity time. So, 20 seconds Mike Tyson, 40 seconds umuntu ku tusha. Repeat 10 times and you're done! Explosive body weight exercises (star jumps, high knees, jump squats, burpees, push-ups) Select individual exercises or mix it up in a circuit - whatever you feel like doing. You just have to do something for anywhere from 20 seconds to 1 minute and rest for double the activity time. So, get busy for 20 seconds, rest for 40 seconds. Repeat 10 times. No equipment is required and you can do these from virtually anywhere. Road Cycling/Stationary Cycling 🚴🏾♂️🚴🏾♀️ If you own a stationary bicycle or a road bike get on it and ride hard for anywhere from 20 seconds to 1 minute and rest for double the amount of time. Repeat for as long as you can tolerate for a period not exceeding 20 minutes. Road Running/Treadmill Running/Sprints 🏃🏿♂️🏃🏾♀️ Run hard for 20-60 seconds and rest for 40-120 seconds. Repeat for as long as you can tolerate for a period not exceeding 20 minutes. Seven (7) Download the 7 App and follow the instructions. It’s free and effective. 7 minutes of guided interval training and you’re done. Stick to a maximum of 3 circuits. Core principle: Stick to a minimum of 10 minutes and a maximum of 20 minutes. Go hard for 20 seconds to 1 minute and rest for double number of active time. Fitter individuals can opt to match the activity to rest periods in a 1:1 ratio for a more challenging HIIT session. Remember to warm up for at least 5 minutes prior to engaging in HIIT training to prime your body for the intense workout and help avoid injury. Tip: Download the Seconds Interval Timer HIIT app from the App Store. It’s free and will help you keep track of the active and non active phases of your interval sessions. The benefits of interval training are vast and the suffering you’ll have to endure will be short lived. Give it a shot if you don’t have more time to commit to exercise but wish to maintain some level of physical conditioning. Doing something no matter how small is always better than doing nothing. Push yourself —> Rest —> Repeat I've been going to the gym consistently since the belly must go challenge and can't help but notice the number of women that shun weights and instead opt for cardio based machines such as treadmills for the entirety of their workouts. While there's nothing wrong with cardio intensive training programming, the fact is you're not optimizing your training to get the full benefits of being a gym member. I recall overhearing a conversation between a lady and a trainer at the gym I go to and the exchange baffled and amused me in equal measure. The trainer had this lady warm up on a treadmill as he should and later decided to put her through an exercise circuit that involved the use of weights. Upon being presented with dumbbells for an exercise she flat out refused to use weights. She said and I quote - 'I don't want to look like a man. I don't want muscles and I'm not here to get a hard body!' 😂 This comical response made understand women's reluctance to lift weights but the thinking is deeply flawed. A prime example of this is the fact that in every gym you'll find men lifting weights and grunting while making all sorts of faces as they do so, my dear sisters, how many of those men have muscles? My point is, it's not easy to build muscle and get bulky. If it was all men would be out there flexing but they're not.
The main reasons I advocate for all women to lift weights🏋♀️ are:
Training advice Women should aim to lift weights x3 times per week. There's no downside to lifting weights, only upside. You won't get bulky and you won't wake up with a beard. You have lower testosterone levels than men so development of big muscles is NOT your portion. Conclusion Why pay to only use a treadmill when you can freely run outside🏃♀️? Stop shortchanging yourself on the monthly gym subscription that you pay, use all the equipment that your gym charges you for. Lift weights for a better body and improved health outcomes. |
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