9 MYTHS ABOUT FEMALE SELF DEFENCE

Myth #6 Women who survive are fearless.
The first effect in any violent situation is emotion, and the most common one is fear. When a man steps in front of you holding a knife, your adrenaline starts pumping and your heart beats faster. These are reactions that can't be avoided—nor should they be. It's the fight-or-flight survival instinct that allows you to focus on beating your enemy or getting the hell out of there.

 

Many people fear they will freeze up or act irrationally. When you know how to respond, you'll still feel a certain amount of fear that you could be hurt, or that you're about to cause harm to another human being, but that will be tempered with confidence.

 

Myth #7 Focus on blocking his attacks.
Many self-protection classes teach you to react to an attacker's actions. This defensive thinking can make you hesitate ("What is he going to do to me?"), lose focus (waiting to get hurt makes most people freeze), and ultimately be one step behind the attacker. In a threatening situation, don't worry about what he's doing; make him worry about what you're doing.

 

Myth #8 Try to back away from your attacker.
In life-threatening conflict, if you're not injuring someone, you're getting injured. Backing up or attempting to counter his "technique" with another technique (as is typically taught in self-defense classes) only gets you in more trouble: Your body is a lot better at going forward than it is at going backward; for every two feet you move backward, he can move forward three feet.

 

Myth #9 Hit as often and as quickly as possible.
Punching and kicking are akin to slapping an attacker around. If you're in danger, you need to throw all your weight into a single target, or "strike." Imagine you're facing a giant predator and you have a big sack full of rocks. Throw a single rock and "ouch!" is the only reaction you're likely to get. But swing the entire sack at him, hitting him in the head, and he'll be out cold. That's the difference between punching and striking.

9 MYTHS ABOUT FEMALE SELF DEFENSE PT 1

 

Culled from womenshealth magazine.

 

 

Your biggest problem as a woman is not that you may be smaller or weaker than a typical sociopathic criminal. Your biggest obstacle is that you assume a set of potentially life-threatening beliefs about what to do in dangerous situations.

 

Myth #1 You should reason with your attacker.
You've probably never pulled out a knife and demanded someone's watch. That's a good thing, of course, but it illustrates a vital point: Someone who would do such a thing doesn't think like you. Deep down, you probably believe there's a way to resolve a problem without anyone getting hurt. Attackers aren't playing by the same societal rules you are, so you can't react as if they are. All you can ever really do is level the playing field.

 

Myth #2 If you're attacked, scream for help.
You don't have time to wait for a hero. During a truly violent encounter, you have about five seconds to act, and the safest self-defense technique to take in a violent encounter is to cause an injury. Mistakes usually come from some hesitation: pausing to see how things are going, lacking the will to really kick a man, or jumping around in a fighting stance. These are opportunities for him to recover and hurt you. The reverse is also true—if your attacker hesitates or makes a mistake, it gives you a critical moment that you must use to survive.

 

Myth #3 You need to cause pain.
In order to be 100 percent effective, we have to discard the notion of pain as a useful tool in violence. You don't want to "hurt" him; you need to injure him. Anything you do in a violent, life-threatening situation that does not cause an injury is worthless to you.

 

Myth #4 Being fit can save your life.
No matter how fit or strong you are, the best way to hone your self-protection skills is to focus on targeting key points of the body. After that, improving your fitness level can increase the force you deliver to the targets.

 

Myth #5 You need technical self-defense skills.
Technique without injury is only a cool trick, and injury, regardless of how it occurred (with technique or by accident), will always be more effective. It's not important how the injury happens, only that it happens. His ribs don't know if they were broken by a boot, a stick, or a curb; they just know they're broken. All you need is force and a target.

WORKOUT OF THE WEEK

Every week, I formulate and test a total body workout to increase your arsenal of exercises. This week's workout is designed to work multiple muscle groups including your triceps, biceps, deltoids, trapezius, chest, hip flexors, abdominal, glutes(butt), quadriceps (thigh) and hamstrings.

 

The workout is designed to be executed in giant set fashion, you are meant to continue to the next workout with as little rest as possible.

 

• Rowing Machine (row 5000m as fast as possible)
• 25 Pull ups
• 25 Tricep Dips
• 4 sets of 10 Bench Presses
• 4 Sets of 10 Goblet Squats
• 4 sets of 10 Bicep Curls
• 50 Ab rollouts, using an ab roller or a barbell
• 50 Push ups
• Stretch for 5 minutes

 

Ensure that you keep yourself hydrated throughout the workout and take some rest when you feel tired. The aim of the workout is to push you to your limits, not kill you.

 

OCCLUSION TRAINING

 Some of the top trainers in bodybuilding are currently employing occlusion training or blood flow restriction training, as it is also called. It's a technique in which the upper arm or upper leg is wrapped with a compression sleeve, knee wrap, or wrist wrap, to the point where the veins are mildly compressed, but not so tightly that the arteries are restricted.

 

According to Dr. Layne Newton, Blood Flow Restriction training when performed properly allows one to use much lower weights than normal training protocols and still achieve sizable anabolic training responses. If you can find the perfect line between "tight" and "too tight," you create a state in the muscle where the blood can get into the muscle through the arteries, but has trouble exiting the muscle through the veins. Metabolic by-product accumulation is primary mechanism by which occlusion training produces hypertrophy. These metabolic by-products would normally be ‘washed out’ by normal blood flow, but occlusion allows them to accumulate near the muscle.  In other words, occlusion training drives more total blood into the muscle. Dr. Jacob Wilson cited three major reasons why this is beneficial.

 

Occlusion training engorges muscle cells with so much fluid that the muscle cells are forced to stretch and expand. You may think you've experienced "skin-tearing" muscle pumps during blood-gorging sets, but this technique could make you rethink what a pump can be.

 

The accumulation of blood in the muscle lowers the cellular oxygen levels and makes your muscles feel weaker. In response, your body recruits the larger fast-twitch muscle fibers, which are more receptive to growth.

 

Finally, when oxygen is low, lactic acid rapidly accumulates in the muscle. This may sound bad—and I'll be honest, it doesn't feel great—but some recent studies have shown that lactic acid by itself can increase protein synthesis and spur muscle growth.

 

BFR training is very difficult even though the loads are very light. It is easily the most painful form of training I have ever performed. As always, before starting any kind of new training protocol, you should talk with a medical professional. BFR can be performed for the thighs, calves, upper arms, and forearms using a blood pressure cuff or tightly wrapped knee wraps (more practical). To occlude the thighs and upper arms, wrap at approximately 70% of maximum tightness around the uppermost part of the muscles. To occlude the calves or forearms wrap at approximately 70% of maximum tightness just below the knee or elbow.

 

Perform 3-5 sets to muscular failure with 20-50% of your 1 rep max on a given exercise with the muscle occluded the entire time. Rest periods should be 30-60 seconds between sets. After the final set remove the wraps and restore blood flow to the muscle. A word of advice, be prepared for a lot of pain and if you do not find yourself in excruciating pain, the odds are the wraps are not tight enough. Try blood flow restriction training and take your training to another hypertrophic dimension

 

 

 

 

 

HOW TO MAKE YOUR OWN WEIGHTS

It sometimes happens that you want to train, but can't find any weights within a mile from your location; or you just dont want to pay those high gym subsrciption fees. In such situations, it helps to be ble to build weights for yourself using readily available and inexpensive material. In this article I will discuss 3 ways to improvise and build your own weights.

 

1. Milk Gallon Dumbells: Take 2 one gallon (or 5 litre) plastic milk jugs/oil jugs/water jugs and fill them with sand or water. This should give you about 5kg of weight. Use them to perform each exercise to failure i.e till your muscles cannot perform another rep. Milk jugs can also be used like kettlebells, providing you with the benefit of a kettlebell workout, without the attendant cost.

 

You can take this exercise to the next level by creating heavy weights for deadlifts and squats with 25 or 50 litre cans. This will provide you with fantastic gains at a fraction of the cost of maintaining a gym subscription.

 

Work It

 

 

2. Concrete Dumbells: I started out with these and I'm a big advocate of this inexpensive fitness option. You can make your own crude weights using just cement, gravel, toilet paper/paper towel rolls, and a bucket.

• Place the cardboard roll in the center of the bucket, and pour the mixed concrete into the bucket. The granite increases the weight.
 
• Once the concrete has dried, cut the bucket off and you now have a weight disc to put on your barbell.
 
• Cover the concrete with epoxy paint to prevent it from cracking, and make as many as you want.

Alter the thickness of the concrete and the size of the bucket to change the weight of the disc. To determine how much each weighs, place it on a scale once it has dried. You can make some pretty heavy weights for the cost of a couple of concrete bags.

 

 

 



 Sandbag Weights: To do this you need the following, Empty rice or sugar shipping sack (the local supermarkets sell them, they are like potato sacks), Sand, Duct tape, Rope, an old duffel bag (optional).

Steps:

1.  Fill the sacks with sand until desired weight is reached. (use a bucket so that you can fill to the top and have an equal distribution of sand in both sacks).
2. Tie a loop at the top of the sack.
3. Use the rope to tie and secure the loop so it doesn’t open
4. Reinforce the bottom and sides of the sack with duck tape
And that is all, rinse and repeat to make as many weights as you want.

 

CORE EXERCISES TO PREVENT BACK PAIN

Back pain is a problem for many people, and whether it is a chronic condition or an intense flare-up of an occasional problem, finding a remedy that relieves it and prevents it can sometimes be a challenge. Instead of treating yourself with pain medications that will only wear off, requiring you to medicate again, take advantage of some exercises that might help you with your back pain. In addition to making you feel better, physical activity and basic exercises can even prevent pain from returning. If the pain is intense or does not go away, make sure you consult your doctor or a chiropractor.

 

While the common suggestion is often to “rest” when you are experiencing back pain, a little activity might actually do more for your back than bed rest. You want to train your back to function properly again, and the best way to do something simple, like walking. You will want to avoid any strenuous activities or exercises that might have triggered the pain in the first place.

 

Be cognizant of your breathing and breathe air into the lowest point of your belly. You may not think how you breathe has an impact on your core, but it makes a big difference. Most people "shoulder breathe" by elevating their shoulders and lifting their rib cages to let air in. This is erroneous because the diaphragm can't do its job effectively. It also limits the function of the inner core—the muscles affected most powerfully by breath.Breathe this way when lifting, walking, sitting, reading, and talking.

 

Think about your posture too. The nerves around your spinal column can easily get pinched or compressed if you do not have good posture, creating additional pain on top of what you are already experiencing.  Walk with your back straight, your shoulders back and your head up. This will keep your back aligned and not hunched. This will protect your back and stomach muscles from deteriorating.

 

The core is a collection of muscles which stabilize and move the spine. Purposeful core action requires understanding its function. The core stabilizes and protects the spine by creating stiffness that limits excessive movement in any direction—most notably extension, flexion, lateral flexion, and rotation. In lifting terms, the core's responsibility is to limit movement. Core training should be in the moderate rep range for best growth. No more endless reps of crunches and sit-ups like you've done in the past. Focus on sets in the 8-15 rep range. Here are some exercises to help you build the muscles that comprise your core.

 

Dumbbell Side Bend: 1 set of 30 seconds + 15 seconds rest

Exercise Ball Crunch: 1 set of 30 seconds + 15 seconds rest

 

 

Flat Bench Leg Pull-In: 1 set of 30 seconds + 15 seconds rest

 

 

 

 



5 REASONS WHY YOU ARE NOT BUILDING MUSCLE

Here’s a question I see time and time again in online bodybuilding & fitness forums:

 

“Hi, I have been working out for X months and I have only gained Y pounds. I train hard and have been taking XYZ supplements. I can’t gain weight or get stronger! Please help!”

 

In most cases, after trying to gain weight for several months the person will quit. That’s a pity, because the only thing stopping the person from progressing is knowledge. Here are some reasons why many people do not build muscle:

 

 

 

1. You’re not getting enough calories

 

Most people are surprised at how many calories they need just for maintenance! Calorie consumption is the solution to about 90% of the complaints lifters have about not being about to get bigger and/or stronger.  Your body requires a certain number of calories to maintain your current weight. This figure is known as basal metabolic rate (BMR), and varies from person to person depending on your weight, muscle mass, activity level, age etc. If your calorie intake is lower than BMR, you will lose weight. This is known as a calorie deficit. If your daily calorie intake is higher than your BMR, you will gain weight.   You need to remain in a state of calorie surplus to retain and maintain muscle growth.

 

2. You’re not eating the right foods

 

Generally speaking, if you’re eating excess calories every day and training with a decent workout you’ll grow. But, if you’re not eating the right foods, the chances are that you’ll be limiting your potential, putting on excess body fat, and not growing enough lean muscle.

 

The best way to plan your muscle building diet is to split it up into protein/carbohydrate/fat (P/C/F) ratios. Arguably the best ratio of muscle growth is 30/50/20. This mean you’re getting 30% of your total calories from protein, 50% from carbohydrates and 20% from fats.

 

Now all you need to do is spread those amounts over 6-7 meals per day.

 

3. You’re not eating enough meals

 

When you eat is just as important as what you eat. The days of eating “3 square meals” are long gone. Research has shown that eating more smaller meals is not only great for promoting a fast metabolism, but helps maintain, lose, and gain weight. Think of your body like a log fire. If you put too much wood on at once, the fire burns slow and sluggish. But if you gradually add more wood as the fire gets bigger, it burns more efficiently and gets bigger.

 

You should be aiming for a minimum for 6 meals spread at even intervals throughout the day. You want to make these meals as even as possible, but it’s OK to eat a bit more at breakfast/lunch/dinner if you don’t have time during the other breaks.

 

So you’re probably thinking, “I don’t have time to eat all those meals”. If I had a dollar for every time I heard that I could retire. The truth is you can, it just requires a bit for forward planning. There are endless ways you can cook and store food for meals throughout the day. Spend a few hours on a Sunday afternoon cooking up your lunches and snacks for the week. Use your imagination and devise tasty and healthy meals to build up that muscle mass.

 

The other option is weight gain shakes. There’s nothing easier than banging some water into a shaker with some powder, having a shake, and drinking. Good meal replacement shakes usually contain around 600 calories with good amounts of protein, BCAAs, glutamine and carbohydrates. It’s literally a meal in a cup. All you need is a few shaker bottles, add the powder before work, then just add water and drink on the job. However, care must be taken not to overdose on shakes as extended overdoses may have negative effects on your kidneys and liver.

 

4. You’re not getting enough water

 

Water is nature’s wonder supplement, it’s essential for a whole host of bodily functions. Many lifters underestimate the importance of being hydrated well before they step into the gym. If you feel dehydrated just before you’re about to train, it’s too late, you won’t be able to rehydrate yourself time. Keeping yourself hydrated should be a priority from the moment you get out of bed. Dehydration is a serious problem, and in extreme cases can lead to death. Here are some signs of dehydration you should look out for:

• Feeling thirsty (obviously)
• Fatigue. Feeling tired for no apparent reason.
• Dry mouth and possible sore throat
• Headache
• Loss of appetite
• Dark urine with strong odor

Drinking an adequate amount of water is easy, and there’s no excuse why you cannot do it. Just take a bottle wherever you go and keep sipping out of it throughout the day. however take care not to drink excessive amounts of water as it may lead to iodine deficiencies, as well as other less desirable and potentially fatal conditions.

 

Some supplements, like creatine, may lead to dehydration. If you’re using creatine monohydrate you should increase the amount of water your consuming.

5. Your workout routine sucks

Choosing the right routine to suit your body type, training experience and goal is vital. Many new lifters get their workout routines from magazines and articles written by professional bodybuilders. These workouts are not designed for beginners, and will only lead to a lot of wasted time, energy and frustration.

 

A good workout routine needs the following:

 

• Training days arranged to allow for adequate rest
 
• Muscle groups arranged so overtraining does not occur.
 
• Muscle groups arranged so that each muscle can be worked to maximum effect
 
• A good selection of compound and isolation exercises
 
• Good warm up and cool down
 
(To be continued)

 

 

 

 

 

 

 

 

 

 

 

15 WEEKS BODY TRANSFORMATION - FREELETICS

When a man takes his destiny into his hands and proceeds to shape himself into whom he wants to be, he ceases to be a mere man, and approaches apotheosis. #LegallyMuscled bites

"A man is literally what he thinks, his character being the complete sum of all his thoughts."

"As the physically weak man can make himself strong by careful and patient training, so the man of weak thoughts, can make them strong by exercising himself in right thinking."

The Aphrodite workout is the beginners phase of the freeletics workout program. It is helpful if you perform it in a group with other trainees; this keeps you motivated when you start to hurt.

APHRODITE

Your first workout is called Aphrodite. It does not require equipment. There are no mandatory breaks. That means you are supposed to complete the workout without taking breaks - if possible. It is important to complete it in the exact same order as stated below and to work through it as fast as possible. Quitting is not an option.

WORKOUT STRUCTURE

5 Rounds Round 1 Round 2 Round 3 Round 4 Round 5
Burpees     50           40            30          20          10
Squats       50            40            30         20           10
Situps        50            40            30         20           10

BURPEES

Start: Start from a standing position. Knees, hips and shoulders are in a vertical line. Make sure to keep your core tight.

Movement: Make your chest touch the ground. Get back up (however you want to, not necessarily a strict push-up) and perform a jump – both feet have to leave the ground, knees, hips and shoulders have to be in a vertical line and the hands have to touch behind the head.

End: When your feet touch the ground again, one repetition is completed.

Modified version: If burpees are too difficult or become too difficult during the workout, do the modified version:

Move into the push-up position without touching the ground with your chest.

SQUATS

Start: Start from a standing position. Knees, hips and shoulders are in a vertical line.

Movement: Lower your hips below your knees.

End: Return to starting position to complete one repetition.

Additional remarks: Make sure to keep your weight on your heels, your chest up and your back flat. Push your knees out and keep your torso as vertical as possible.

Modified version: If squats are too difficult or become too difficult during the workout, do the modified version:

Lower your hips as far as you can instead of lowering them below your knees.

SITUPS

Start: Start from a sitting position. Both of your hands touch the ground in front of your feet.

Movement: Move your torso downwards and touch the ground behind your head with both hands.

End: Return to starting position to complete one repetition.

Additional remarks: Your butt may never leave the ground. Make sure too keep your core tight.

Modified version: If situps are too difficult or become too difficult during the workout, do the modified version: Touch your knees instead of the ground in front of your feet.

WORKLOAD
In general, we recommend you to train Freeletics at least four times per week. Since this is your first week, three times is fine as well.
Freeletics is really tough, especially at the beginning. Workout times exceeding an hour are totally normal. Also, don’t be discouraged if you can’t make the workload from day one. It is all part of the process. You will improve much faster than you think.

Your fastest time is called personal best (PB). If you complete a workout without a single modified repetition, the workout time receives a star (*). Star times are always ranked before workout times without a star, even if they are slower.

We recommend you to warm-up before every training session and to stretch afterwards. Jogging, jumping jacks, arm circles, light stretching and the like are suitable to warm-up.

Please take a picture of your body before you train Freeletics the first time. Take a new one every ten days. Pictures are important to evaluate physical changes. Since you only change a little every day, you will not be able to track your progress properly without pictures.

Have fun in your first week as Free Athletes!

Freeletics Instructor Team

 

CAN TOO MUCH CARDIO MAKE YOU FAT?

Culled from fitness bloggers

 

So, everyone who reads my blog knows that I love to exercise. I suppose you could say I am a little addicted. I can’t live without it. But that isn’t such a bad thing right? What’s wrong with keeping yourself active and healthy? However, I was surprised to find that too much exercise can actually be a bad thing for those of us who exercise for weight loss. That’s because too much exercise can actually cause our bodies to store fat rather than burn it.

 

 

A recent study showed that too much cardiovascular exercise at too high an intensity can cause the body to become depleted and worn down and this can actually slow the body’s metabolism as we go into survival mode. This means that our bodies will try to hold on to our fat stores rather than burn them. In such situations its not uncommon to actually lose muscle and preserve fat. Not what we want!

 

So how can we ensure that we are exercsiing in a way that will ensure we burn fat not muscle?

 

1. Firstlly make sure that you enjoy exercise. Keep the workouts at a level that ensures you still enjoy what you’re doing. If you work so hard that you begin to totally dread every new workout and feel drained, chances are you are doing too much. It doesn’t have to be pure agony for you to derive benefit.

 

2. Make sure that you add resistance training to your workout regime at least twice a week. Too much cardio and not enough resistance can cause your body to stop burning fat effectively. This can be in the form or weights or just by using body weight exercises. Using our muscles and building them ensures that we don’t lose muscle.

 

3. Try to reduce cardio if you are pushing yourself too much. 2-3 cardio workouts a week of 30-45 minutes at moderate to high intensity is sufficient for most people.

 

4. Try using intervals as a way of breaking up your workouts. You can speed up your metabolism and burn fat whilst spending less time exercising. Replace long runs on the treadmill with short 15 minute interval circuits to help boost your metabolism.

 

5. Ensure that you get plenty of sleep. This helps your body to repair and recover from the day’s stresses and strains. Look at ways to reduce your stress if you have trouble sleeping.

 

6. Eat a healthy balanced diet and don’t cut out food groups or starve yourself. Sensible eating and portion control ensure that you eat a balanced diet that will give you all the energy your body needs.

FROM VAMPIRE TO DEMIGOD: KELLAN LUTZ'S HERCULEAN TRANSFORMATION

 

"I [have] always loved Hercules, He-Man, Tarzan—all those epic, classic heroes. Now that I get to bring Hercules to life, my spirit is on fire".

Demigod!!

 

He may be best known for his role as Emmett Cullen in the "Twilight Saga" film series, but Kellan Lutz has moved past the vampire gig and stepped into the shoes of a demigod. Given his love for heroes, Lutz seems like a natural choice to play the son of Zeus.

 

Lutz only had two weeks to prepare for filming and precious little equipment, "I didn't have a lot of time, so I had to multitask and work multiple muscles at once."  He focused less on mass and more on athletics and aesthetics, using cardio, resistance training, and creativity to build a body worthy of his character.

 

 

 

"When I'm working out, I try to make it competitive," he says. "I make up challenges. I need it to be a game."The treadmill circuit below is an example of how Lutz used limited equipment to great effect.

 

Treadmill Circuit: 3 Rounds, raising incline and speed every two minutes

Running, Treadmill 2 minutes    

Dips (Using Treadmill) 20 reps

 

Upper-Body Circuit: 3 Rounds

 

  Side Lateral Raise (Shown w/ Dumbbells) 20 reps

Decline Push-Up 20 reps

Machine Incline Chest Press (20 reps)

Decline Push-Up (20 reps)

Machine Bench Press (20 reps)

Decline Push-Up (20 reps)

 

Not only is the circuit challenging, but it's fun and fast-paced, which helps Lutz enjoy the workload. "At the end of the day, I don't want my time in the gym to be a workout," Lutz says. "I want to have a good time. I don't want to be watching the clock the whole time; I want to look up and think, "Oh my God, I've been here for two hours."

 

 

 

 

 

 

 

 

 

 

A BODY THAT PERFORMS

To the ancient Greeks the ideal male form—as imagined in sculptures, paintings, and drawings— was usually made with a wide chest, broad shoulders, and a thick back placed upon a slim waist. The legs were muscular, but not overly huge. Everything was balanced and proportionate. The Greeks believed in these proportions for three reasons: to perform athletically and in battle, to live a long time with good health, and to be attractive in order to pass along genetics.. 

 

The Greeks didn't have health clubs with fancy machines. Although there is debate whether they actually invented the barbell, plenty of evidence has been found that ancient Greeks picked up heavy objects and walked or ran with them, and even threw them.

 

You don't have to walk around with a giant rock to attain the Greek ideal. Instead, make big compound exercises like squats, deadlifts, presses, pulls, and weighted lifts the backbone of your training program. Those movements are designed to improve your size, strength, symmetry, and overall function.

Think back to the last time you did a workout. Did you really give it your all? Many people hit the gym and just go through the motions. They may spend more time taking selfies, texting, or finding the right music than actually lifting. You can't expect great results if you half-ass your workout.



The next time you have a date with the iron, dial it in and focus. Feel your muscles squeezing at the top of each rep. Extra focus can increase your intensity and mean the difference between mediocre and superior results.

 

 

SHOCK THERAPY 2: LEGS OF STEEL

I hate Leg training, but I know that if I don't train my legs as hard as possible, I'll have a fantastic upper body and spindly legs.

 

This workout starts with Heavy Volume Sumo Deadlifts. Sumo deadlifts incorporate your legs and your back. Stop each set when you can't exert anymore, or when you feel like that next rep might put you in a precarious position to injure yourself. Put the bar down and take your rest, and then resume the attack.

 

 

You have to perform 100 heavy reps in as few sets as possible. This of course implies that you may have to go easy on the weight, lifting only as much weight as your body can handle for such an extreme repetition range.

 

easy

Hard

 

Heavy Leg Press

 

After exhausting your lower body with the deadlifts, move over to the leg press machine and crank out 100 heavy reps, using as much weight as you can manage. Start with the heaviest load you can take and reduce the weight when you can't do one more rep at the set level.

 

 

 

Weighted Lunges

 

At this point, your legs must be shaking, but it's not over yet. Your next action is to pick up the heavy dumbells and crank out some weighted lunges. Your aim should be to deliver 100 repetitions per side. This exercise hits the quadriceps, calves and hamstrings at once.

 

 

Bodyweight Squat Jumps.

 

The Squat Jump works your lower body and burns major calories. squat jumps offer a new take on the traditional — one that you're definitely going to feel in your quads and your deep glutes. Stand with your feet shoulder width apart and slightly turned out, arms resting on your hips. Bend your knees and plié, then jump up explosively. Keep your core engaged. Land with control, lowering your body back into the squat position to complete one rep. Do 50 reps.

 

The End Result? See for yourself.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Getting In shape for a Naija Beach Party

The flyer

The Western conception of hanging out at the beach usually involves you getting no more physical exertion than lounging on the beach with a case of beers, a coterie of friends and maybe a book.  

The Naija concept of a trip to the beach is far more decadent. For us,  an average beach party involves hot girls, skimpy outfits (for the ladies at least), copious amounts of alcohol, lots of food, a bad a** DeeJay, and vigorous dancing till the sun goes down. 

Damgerous!!!

The Hot Ladies

You need Lots of Energy to do this!!!

Crazy friends

Suya...An Absolute Necessity

End of Discussion

Dance

To prepare yourself for a naija beach party, quickly execute the following workout.

• 25 Jumping Jacks
• 10 Push Ups
• 20 Squats
• 10 Sit Ups
• 10 shoulder push-ups: Bend down like you're picking something up off the ground and support yourself with your hands like a tripod. Do a push-up, trying to touch your nose to the sand. Repeat
• Stretch
• Dance with the hottest dancer in the party
• Make sure you drink lots of water!!! It's easy to get dehydrated during a beach party