WHY YOU NEED TRAINING BREAKS

 

There are times when you absolutely are unable to train e.g after an injury, when you're on a long haul trip or when the environment is just not conducive for training. Contrary to common knowledge, these breaks are actually beneficial to your long term fitness, even though it may not feel as such when you return to the gym.

 

 

In general. After 8-10 weeks of continued training, you should give yourself a whole week off to fully recuperate.

 

Training breaks are important for the following reasons:

 

1. Physically, this will help the body heal any minor strains, sprains, tears, and joint pain you may have or are on the road to having. Some people may fear they will "de-condition" if they take a week off. Trust me you will not. It takes around 3-4 weeks of total inactivity for your muscles to start atrophying, or breaking down muscle tissue. In fact, I guarantee that you will come back stronger and more refreshed than ever.

 

 

2. Now that we understand the physical benefits of taking a week off, there also is the recovery of the nervous system. Again, after a good 8-10 weeks of hard training, and hours on the cardio, your nervous system also takes a beating. Many times over training is do to a lack of recuperation of the nervous system. You may find yourself tired, weak, irritable, getting sick easily, and even losing your motivation to exercise. These are all signs of a much-needed break to avoid burnout. This will lead to better more focused workouts, leading to greater results.

 

3. You get to spend more time with family. In these busy days, it's easy to neglect to spend time with your family and others who are close to you. This creates an emotional deficit over the long run which can be remedied by taking a few days off your evening training schedule to spend quality time with the family and friends.

 

 

However, its important to eat clean and healthy during your fitness break, as the fact that you're taking a break from training does not imply your taking a break from nutrition. Clean eating helps fuel your muscles, aiding muscle recovery and general well being.

 





 



SUPERHEROES V ACTORS

I'm a movie buff! and I've always wondered how well the actors that depict superheroes in movies actually replicate the look of the particular superhero.

 

1. Superman

 

Superman is man at his best, with no weakness save kyrptonite. Since his first incarnation in the 1930's, he has been cast as the quintessentual form of masculinity.

 

 

 

I daresay Henry Cavill did a fantastic job of playing the Man of Steel. However, there was a lack of depth in Cavills depiction of Superman.

 

Bruce Wayne/Batman

 

Batman represents the ideal of how a man could be if he disciplined both body and mind. His training regime has forged him into a formidable warrior and detective. He has been played by several actors including George Clooney, Val Kilmer and Christian Bale. However, in my opinion, no actor has been able to properly capture the physical, mental or spiritual essence of this enigmatic character. But then, I don't think many people have the sheep stamina required to be the Dark Knight.

 

 

Thor

 

The Asgardian god of thunder is the strongest of the Asgardians, has superhuman speed, agility, and reflexes, enabling him to deflect bullets off his hammer, has immunity from earthly diseases, and can move entire buildings using the force of the wind. You have to admire the phenomenal amount of muscle required to heft that heavy hammer Mjolnir.

 

 

 

 

 

4. Wolverine

 

 

 

 

 

 

 

This complex warrior possesses animal-keen senses, enhanced physical capabilities, and a healing factor that allows him to recover from virtually any wound, disease, or toxin at an accelerated rate. The healing factor also slows down his aging process, enabling him to live beyond a normal human lifespan. I must admit that Hugh Jackman has been highly successful in playing the clawed X-Man. Jackman was able to bring Wolverine to life in a way that will be very difficult to replicate in the future.

 

 

 

GYM BELLE: GINA CARANO

 

 

The name Gina Carano may not ring any bells - unless you're an MMA enthusiast, in which case she's a household name. But if you've watched Fast and Furious 6, then you would recognise her as Agent Riley, the really hot female FBI officer who betrayed Agent Hobbs (The Rock).

 

 

Carano, 31, a former stunt professional on the TV game show "American Gladiators," was ranked among the top mixed martial arts fighters in the world before she retired to work in Hollywood. Her breakthrough: a starring role in the Steven Soderbergh-directed 2011 thriller "Haywire."

 

At the age of 21 Gina began training in Muay Thai, a form of Kickboxing, with Master Toddy at the suggestion of then boyfriend Kevin Ross. In pursuit of a life-changing experience he ended up at a local Las Vegas Muay Thai Gym and she tagged along. A trainer approached her, telling her point blank that she was fat and needed to lose weight. She weighed around 175 lbs. and had no direction at that point in her life. She began training and became addicted. Master Toddy saw potential in the way Gina handled herself. She took naturally to fighting with strong punches, deadly elbows and knees, a impressive overhand right, and rib-cracking hard kicks. Immersing herself completely in the sport, she advanced quickly. Months later she found herself in a "fight club" situation in San Francisco where she took on any female fighter plopped down in front of her. Since then she hasn't looked back.Her Muay Thai career is comprised of an impressive 12 wins, 1 loss, and 1 draw and she becomes the first American woman to win a title in Thailand. Classified by the Unified Women's MMA Rankings as the third best 145 lb (66 kg.) female fighter in the world, her current MMA record stands at 7 wins and 1 loss.

 

Gina is engaged to Henry Cavill (Aka Superman) Henry and Gina are the epitome of fitness in the realm of entertainment. Both have physically fit features, stays active and a herald a lifestyle that could apply for fitness models.

 

 

 

BEDROOM HEAT: MASSAGE YOUR WAY TO PARADISE

Sometimes, you don't need much more than your two hands to get your stressed partner into a very pliant mood. Nothing says romance like a deeeply relaxing sensual massage. Add some relaxing music, softly scented oil and aromatherapy candles and you'll turn your partner into putty in your hands, almost literally. And if you want to to take things to the next level, pour out some red wine and keep some bedroom food handy(strawberries, red grapes, soft white chocolate, whipped cream). Understand that the process must be erotic, but no sex must occur till its completion; the anticipation of sexual release heightens the pleasure of the experience.

 





 

Start out the massage by gently warming the massage oil (this could be Almond, jojoba, Moringa, Argan, Avocado, Coconut oil or any other oils that you feel comfortable with) between your palms, and ask your partner to lie face down on the bed. Most people have some major erogenous zones on their backs, especially around the shoulder blades, lower back, the back of the knees, and obviously- the gluteal muscles (i.e the butt).  Lay your finger tips on the body part and gently rotate your hands, applying some pressure in order to loosen up the muscles and remove any knots. Avoid pressing too hard so as not to cause pain to your partner.

 

 

After the Shiatsu, progress to long, gentle stroking movements (effleurage), keeping your fingers together, thumbs parallel and palms in full contact with the body part you are working on. Stroke from the lower back to the shoulders. Follow this up by compressing movements, where you gently apply pressure to the body part in order to warm up the muscle and keep the blood flowing.

 

By now, your partner should be emitting signs of intense pleasure; this is the time when you up the ante. Knead the more fleshy parts of the body such as the buttocks; create a roll of skin using your thumbs and gently push it up, like a baker kneads bread. Gently stroke the inner thighs and legs, avoiding the genitals (despite the temptation to do so). The feet  and hands provide a sensual map of the body; use some gentle shiatsu, working your thumbs from the heel to the toe and finger tips.

 

The next stage should be chest massage, start by carressing from the upper chest to the shoulder and stroking from the lower chest to the upper pelvic area. This chould have your partner bucking in anticipation- but the fun is yet to begin. For the guys, take your time and be gentle with your woman; focus on the underside of the breasts, kneading them gently until she begs you for release.

 

Before you progress to any sexual touching, make sure your partner begs, sensual massage is the ultimate form of power play and you should revel in it. enjoy!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

COUNTING CALORIES MAY BE A WASTE OF YOUR TIME

Science is great, but sometimes it makes things a little more complicated than it really needs to be. For years, I've been hearing lots of rubbish about calorie counting (especially from the ladies). 

 

Calories are important. They give us energy to live and move. But if counting calories makes you so worried about not eating more than 1500 or 2000 calories per day that you lose sight of what you’re actually eating, then you need to make some serious changes to your mindset.

 

 

Your focus should be more on the quality of food than the amount of calories are in the food. That is what really matters for optimal health. Do you think the first olympians in Greece counted calories? Or the Native Americans? Or paleolithic people? Not a chance! They didn’t even know what a calorie was. They just at a natural diet, moved around, lifted things up, threw things, etc. However, these people were some of the fittest in the world.

 

 

The only thing that gives a calorie value is the amount of nutrition that it brings to your body. Period!

If you’re a beginner, just starting out on your fitness journey, trying to count everything will be so frustrating that you’ll want to quit. In these cases it’s beneficial to keep a diet journal that doesn’t attempt to keep track of the exact amount of calories. It just makes you more aware of your food choices and when you’re eating.

 

So stop counting and just enjoy your food.

 

 

 

 

 

THE 10-MINUTE DUMBELL WORKOUT

If you're one of those people who find themselves stuck for time, especially in the mornings, then this is for you. Many people erroneously believe that if a program is not complicated, it will not work; however the converse is almost always the case. I have often found that simple workouts composed of basic exercises and compound movements are highly effective for building muscle when you have precious little time to spare.

 

This workout is designed to be executed using dumbells, but you can substitute a barbell in these movements.

 

1. Jumping Jacks:

 

 This is fun, easy and takes little extra space. Aim to carry out 100 jumping jacks in one minute. Try wearing wrist and ankle weights to increase the intensity of your jumping jack workout and workout your shoulders and quads at the same time.

 

 

2. Squats:

 

If you're using dumbells, perform goblet squats. Similar to a front squat, the goblet squat keeps you in an upright position because of the way the weight is positioned. This means you recruit your quads more than your posterior chain, likely causing you to lift less weight than you would in a back squat.  If you're using a barbell. perform back squats. Try to execute 20 reps in 2 minutes with perfect form. The speed of the workout will enhance the muscular benefits, whilst providing a cardio workout at the same time.

 

 

3. Shoulder Press:

 

 

To perform the shoulder press, start with the weight in your hands at about the same height as your ears. Move the weight directly over your head. Keep your abs tight and posture completely upright. Make sure the weights don’t float to the sides or out in front of your body. That will decrease control of the weight.  The exercise finishes with your arms straight and your biceps by your ears. Lower the weight down slowly and under control. Perform 20 reps in 2 minutes.

 

4. Bench Press:

 

 

This is a staple of the fitness regime, it develops your pectorals, anterior deltoids, trapezius and latissimus dorsi. Try to execute 30 reps with a manageable weight in 3 minutes.

 

5. Salute to the Sun

 

I've written an article on this yoga sequence which is highly effective in working the entire musculature. It is a wonderful way to cool down whilst keeping your muscles supple. Use this as a cap to your workout,

  

 

 

 

 

 

 

 

BULK YOUR ARMS WITH CALISTHENICS

 

Just as with abs, bar work is your best friend when it comes to arms, particularly biceps, which get a better workout from chin-ups than from all the curls in the world. Because you're pulling far more weight than you would typically curl, the gains are astronomical, and the choices are infinite.

 

Do them all—overhand pull-ups and underhand chins, wide-grip and narrow, thick bar, switch grip, and hanging from irregular objects—and you'll create amazing tensile strength and powerful connective tissue. Combine the grip training you get from bar work with advanced push-up variations—fingertips, knuckles, back-of-hands—for forearms that would make Popeye jealous.

It can take any number of machine-based isolation-style exercises to hit the arms (and chest and shoulders) from as many angles as good old-fashioned dips. Performed deep, with full range of motion, the results are undeniable. Try as many different hand widths as possible for maximum results. They can also be done on a bench or straight bar. Have some fun!

BEDROOM HEAT: SEX TRICKS AND TECHNIQUES

 

From interviews with many individuals I've found that lots of couples are sexually unsatisfied; the effect of this often leaks into other aspects of their lives and sometimes manifests in cheating.

 

In order to forestall the negative effects of this unfortunate state of affairs, I'm going to dig into my storehouse of information in order to unearth some tips and tricks which couples can experiment with in order to steam up their sex lives.

 

 

1. Use Props

 

Work with heat and cold; suck on an ice cube and gently blow and suck on sensitive areas of the body apart from the major erogenous zones (earlobes, the side of the neck, the inner bicep, the bottom of the abdomen, the crook of the elbows). Alternatively, you could trace patterns along these zones with a silk handkerchief.

 

 

This is not typical of Nigerian men, but you can work with bondage and blindfolds. The loss of control and sensory deprivation heightens sensations to delightful highs. However, tone down on any sado-masochistic tendencies, this can scare Nigerian men away.

 

 

2. Ladies, get more aggressive

 

Periodically let your inner animal out and turn your guy on to some seriously primal passion. Discussions with several lady friends have revealed to me that lots of guys are really boring in the bedroom, relying heavily on the 'proper' missionary position. Treat your guy to a rough massage as you knead, rub, and trail your nails over every inch of his body; don't be afraid to use a little force, men are far tougher than you think.

 

Guys hate using condoms, so practice putting a condom on with your mouth. It's an old hookers' trick and men love this. Here's how it goes:

a. Hold the condom so the rolled edge is facing you.
b. Place it between your lips and teeth that way. Stick your tongue in the middle so tongue-in-condom pokes out just a bit.
c. Put tongue-in-condom on the head of the penis. (If you want to train for this before the actual event, practice on a banana.)
d. Cover your teeth with your lips and ease your mouth over his penis until the condom is unrolled. Make sure you leave some space at the top for semen, and avoid biting or tearing the condom.

 

 

Tell your guy that you want him to take you from behind. But don't make him do all the work. Move your pelvis back and forth in sync with his thrusts, so your bodies are slapping against each other when they make contact. This may shock the more wimpy guys, but he'll quickly be forced to either pull out new skills from his bag of tricks, or upgrade his bedroom game.

 

3. Get up to speed with your Pillow talk

 

 

Many men love a woman who can hold a conversation. Read newspapers, the Financial Times and The Economist to stay abreast of world events. Keeping your partners mind occupied is a fast track to deeper intimacy.

Men, understand that snuggling does not imply that you're weak, rather it portrays you as strong, masculine and willing to protect your woman. Sometimes you just need to hold her close and  listen intently to the days activities.

 

4. Keep in Shape

 

Perform exercises to develop core muscles and pelvic muscles (internal grip), thigh muscles and balance - crucial for effective bedroom play. Use cardiovascular exercises like the stairmaster, cycling, and running to build your heart and lungs into the shape required to ensure that you're not tired until your partner is fully satisfied. Weight exercises and yoga are fantastic for building the muscular endurance and flexibility required to manipulate your body into the positions required to elicit screams from your partner.

 

I hope these tips are helpful in steaming up you sex life. If they aren't, then you have a serious problem.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

THE WAYNE WAY: TRAIN LIKE THE DARK KNIGHT

I have always wondered how hard would Bruce Wayne have had to train to perform optimally in the batsuit, especially against physically and mentally superior foes such as Ras' al Ghul (don't get me started on Bane).

 

 

Bruce Wayne is a skilled gymnast and advanced martial artist. He is 6'1", 210 pounds, and somewhere between 35-43 years old.  Lets say he has 6% body fat, which means he has about 197 pounds of lean mass.

 

He starts his week with 30 minutes of meditation and runs 20 miles in 30 minutes. He then stretches for 30 minutes and spars for 30 minutes. He then proceeds to clean and jerk a 262lb barbell 24 times and finishes off with 50 pull ups.

 

Leave me alone Catwoman, I'm benching

 

 

On Monday, he executes 5 sets on a 20ft rope climb (helpful for building upper body strength to swing on those infernal grappling hooks). 84 high box jumps, 30 minutes on gymnastic rings, and 1 hour working the heavy bag and sparring gets him into combat shape.

 

 

On Tuesday, he cranks out 3 sets of 100 pushups, followed by bench pressing 8 sets of 30 reps with 360lbs. Then he tones his arms with 3 sets of 10 renegade rows. He finishes with 1 hour of Tai jutsu.

 

Wednesday is dedicated to meditation and weapons training. Bruce practises with the rattan, the bo staff, and the katana, fully understanding that he will have to do battle against Ras al' Gul, his arch nemesis. Weapons training strengthens the mind-body link, enabling him to respond quickly and efficiently to multiple martial art styles.

 

On Thursday, he prepares for the day by meditating for 30 minutes, before loading the bar for 3 sets of 8 barbell presses. He spends time on the ring perfecting his Maltese cross and muscle ups. He them cranks out preacher curls, supersetting with tricep kickbacks. He needs strong arms to lift heavy weights off people.

 

On Friday, Bruce trains his core by flipping heavy tractor tyres. He then swings a 30lb sledgehammer against the tyre. He then proceeds to slam down 1000lbs on the leg press (yeah, that's how he builds those phenomenal quads!).

Saturday, he stays in and watches TV, even Batman needs an off day. He calls Catwoman over for some 'mutual exercise'.

Now, thats how you build a superhero!

 

 

 

 

 

 

GET RIPPED LIKE FRANK MEDRANO

Frank Medrano is a legend in the fitness space. The sheer scale of muscle definition he sports beggars belief, but that pales into insignificance when compared to his ability to control his core and use it to perform exercises which most people are simply unable to to perform.

 

 

Frank builds his impressive body by blending high intensity weight training with calisthenics. He quickly cemented his reputation as the king of calisthenics through his YouTube videos. His videos are especially captivating as he continues to do things with his body that most would consider to be impossible. Through vigorous body weight exercises Medrano challenges his body to obtain the unthinkable.

 

Getting your body into the shape, strength and definition attained by Frank is a function of time and discipline. A beginner routine would look like this:

20 Diamond push ups
20 Regular push ups
20 Wide push ups
20  Eagle push ups
25 Pull ups
25 Tricep Dips
30 reps of Barbell curls with the heaviest weight you can manage with perfect form
30 reps bench press with the heaviest weight you can manage
50 reps of Bodyeight Squats

This workout will leave you sore for a few days, so make sure you take out a day to rest and feed your muscles. Try upscaling your workouts each week and observe how your body will change into a phenomenal machine in a few months.


 

 

 

 

 



JOHN CENA: THE EVOLUTION OF A SUPERSTAR PHYSIQUE

No matter what you may think of him, arrogant self promoter, skilled entertainer, talented businessman. You cannot help but admire the staying power and star quality of John Cena, former WWE Heavyweight champion. He is one wresler who was able to remain in shape all year round; since his retirement from the WWE, Cena has shown a different side to his personality.

 

Cena shows that a bodybuilder can always get bigger, better and stronger if he's willing to put in the work and disclipines himself to follow good habits. There are no upper limits to your physical potential. At the start of his career, John Cena was a muscular guy. Notice in particular the more defined pectoral muscles, the relatively smaller shoulder blades and more defined ab muscles.. However, he was not quite as big as he has become. Cena certainly has done some incredible feats of strength in the ring, including a bodyslam on the Big Show.

It is worth noting that Cena has not fallen foul of the Wellness Program during his time in the WWE, despite claims that he used steroids to facilitate his muscle growth.

 

Hormones and steroids, when combined, give an illusion of health and physique, and yet as has been sadly shown, many wrestlers have paid the ultimate price in recent years. Steroids, when used excessively, cause the body to break down and pressure is placed on the heart and other organs. Those that see these drugs as mere stepping stones are kidding themselves that they are somehow healthy.

 

 

THE EVOLUTION OF FLAVOUR

He is the uncrowned king of Highlife music.

 

 

As an exponent of the hip-hop/highlife movement, Chinedu Okoli aka Flavour N'abania is a force to be reckoned with in the Nigerian music industry. However, our interest in this talented superstar lies in his transfiguration from skinny musician to musical Sex symbol. 

 

Apparently someone told him to hit the gym. 

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FOR THE LADIES: SEXIEST NIGERIAN MUSICIANS

A lady told me over the weekend that the content in LM was biased towards men, in recognition of this, I'm going to

 

Peter of P-Square

Full frontal

 

D' Prince