ARE YOU WASTING YOUR TIME????

IT IS an all too familiar warm-up routine for most gym-goers.

Slip on your trainers, stretch off  your muscles … then  choose your music, untangle your headphones, check your messages and make sure your water bottle is full.

But fitness fans will waste 21 minutes of each hour on activities that simply burn up time rather than calories, a survey has found.

Chatting and adjusting clothes are other popular procrastination tactics which help the typical gym member waste around 35 per cent of each visit - spending only 39 minutes an hour actually exercising.

The poll found that up to 55 per cent of gym members fiddle with their phone or iPod to work out the music to go with their session.

30 per cent of regulars take as long as ten minutes to sort out their headphones, according to the survey of 1000 adults.

Up to a third (32 per cent) admit they regularly interrupt their routines to chat to other gym-goers.

Other time-wasting habits to emerge from the study include the constant refilling of water bottles, adjusting clothes and trainers and checking phones.

Kevin Yates of fitness chain Harpers, which carried out the survey, said: "Your time at the gym shouldn't be spent untangling headphones, choosing music or checking your phone, and we hope this makes gym-goers more aware of the time they spend exercising and the time they spend not exercising."

 

 

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
  

MARRIAGE AND WEIGHT GAIN

We all see it, a fit and sexy single guy or girl gets married and in a few months gets the spare tire, love handles, pot belly, turkey arms, etc.(If you doubt me, look up your parents pre wedding pictures.)  

Kim +Kanye, 20 years on??

Unfortunately, a recent study revaled that weight gain constitutes the biggest relationship peeve for most couples.

The biggest culprit is the change in lifestyle that happens after marriage. The reason for this is simple; when a person is single, they feel the need to look sexy and attractive, so they adopt lifestyle choices such as dieting and exercise. With marriage and the attendant adjustments however, couples tend to slack off on healthier choices. Your partner may even encourage less-than-healthy habits. "When you're combining lifestyles, sometimes the less active one wins out," says Cheryl Forberg, RD, nutritionist for The Biggest Loser and author of the cookbook Flavor First. for instance when your guy wants you to skip your morning run to sleep in with him, it's easy to roll over and give in.

You don't have to get like this!!!

There's no need to fear, research shows that couples that work out together have a 94% chance of sticking with their fitness programmes. Couples can motivate themselves toward a healthy lifestyle while sharing some emotionally beneficial quality time. In order to do this however, the couples should identify activities which they mutually enjoy. Activities which couples can enjoy together include:

1. Dancing: 

Take a Latin dance class or alternatively, head down to the hippest dance club in town and break out some moves. Avoid too much alcohol and drink lots of water while youre at it (You wouldn't want to do something you'll regret later on!!).

2. Martial Arts

 Taking a martial arts class together helps the couple build a healthy respect for each others physical abilities, in addition they can work out together and provide mutual support to each other in the process.

 

3: Swimming:

 This low impact and enjoyable activity can provide hours of quality and healthy entertainment to the couple, as well as being a wonderful prelude to some bedroom activity (*wink*)

 

4. Biking:

 You and your partner could take a nice bike ride and enjoy the environment together reminiscent of how you hung out with your siblings when you were young.

   

 

Work with Music!!!!!!!!!!!

From the introduction of aerobic dance in the early 70's, it has generally been regarded that the music accompaniment to exercise provides an important beneficial effect to the exercise experience.

In a recent study, subjects who cycled in time to music found that they required 7 percent less oxygen to do the same work when compared to music playing in the background.

Music can also help block out the little voice in your brain telling you its time to quit. Research shows that this dissociation effect results in a 10 percent reduction in perceived effort during treadmill running at a moderate intensity.

So why don’t you add some music to your workout today and see the difference it will bring to your fitness programme.