TO DIET OR NOT TO DIET; A SUMMARY FORAY

Of all the factors to consider for health and fitness purposes, the most important by a long a short is nutrition.  You are what you eat, says the Chinese proverbs and this is every bit true. Emphasis on nutrition in the sphere of fitness has been so broadly discussed and expanded on by many a professional that ideas and concepts have been put forward to help explain the impact of nutrition and the beneficial ways to hack the process for health. The most popular reprieve for most people who wish to lose weight is to eat less or “diet” as the word has most popularly come to mean but dieting means more than eating less. At its core, it means literally controlling, restricting, or more consciously deciding to eat a certain type of way to achieve a health goal. This means that someone who wishes to add muscle can diet to grow mass just as one could diet to lose weight.

That said, the following are different expressions of dieting that fit different goals, personality, and degree of discipline. Not everybody has the will to be vegan, eat kosher, abstain from consuming all fun foods, or even eat balanced every time.

MACRO COUNTING

Photo by Pixabay on Pexels.com

This term is short for counting your macronutrients which include: carbohydrates, proteins, and fats and oils. These are essential nutrients the body needs to function and must be had to maintain overall health. Going by this disclosure, you must realize it is a myth that you must avoid all carbs or fats to lose weight. That approach simply leads to depriving the body of essential nutrients which causes an imbalance in our total energy expenditure matrix, thus leading to being hangry, touchy, feelings of weakness, low energy levels for normal daily activities etc. The principle behind macro-counting is simply eating the required amount of calories from food to stay within a deficit (that is, lose weight) or a conscious surplus state (that is, add weight that can become muscle through weight training, not just fat). There’s a simple science to knowing how many calorie you should consume for your body size taking your weight and height into note. Simply multiply your body weight in pounds by a range of 10 – 13 for a deficit and alternating the range from 14 – 17 for a surplus. Your activity level impacts which range you start from: 10, 11, 12 or 14, 15, 16 etc. Whatever the case go smooth and slow to keep the benefits sustainable and the habit maintainable. This is markedly better than going fast to see quick results and completely parching your system, thus making a relapse to indulgence more likely.

IIFYM (If It Fits Your Macros)

Photo by Breakingpic on Pexels.com

If It Fits Your Macros is a roll-off from macrocounting. It is another approach to “dieting” that prioritizes only making sure to eat your macro requirement for each day, without any particular care as to the quality of food that makes up the macros. This means everything from fun foods like fries, soda, burger etc, carbs (simple or complex), and Fats (saturated or unsaturated) makes up your meal, no accountability aside from simply making sure it fits your macro requirements. This may help put one in a deficit or surplus as required, but with some downsides. For all its good, its major criticism is that it ignores energy balance and allows for the consumption of more unhealthy foods, which negates the foundation of health, that dieting should promote.

KETO- DIETS

Photo by Jenna Hamra on Pexels.com

Photo by Pixabay on Pexels.com

A popular option in the weight management world, this approach is an emphasis on no or low-carbs, moderate proteins, and high fats.  The low carbs content forces the body to seek fuel elsewhere from glucose to ketone bodies which are made from the breakdown of fatty acids. So the principle is simple; of all the macronutrients, carbohydrates are the favored option for energy in the form of glucose. But by putting the body in a biochemical state of ketosis, it is forced to use stored up fat instead as the fuel replacement for glucose thus reducing weight. Used moderately and in short periods (extended periods can produce ketoacidosis; acidity in the blood, which can prove fatal). Ketogenic diets may give a quick short time fix to individuals seeking to lose weight. A ketogenic diet is often a jumpstart process to weight management after which other sustainable options are sought to continue the progress that has been made.

PALEO DIETS

Photo by Gratisography on Pexels.com

This translates into Paleolithic or Caveman diet, meaning, only the bulk of things that the early man was presumed to have eaten, that is, what could either be gathered or hunted and eaten as such This puts out all foods the industrial revolution made possible, so bye bye to cereals, pasta etc; and it also excludes foods from the Neolithic revolution when man purportedly focused more on settled living and agriculture. The emphasis is on foods with a high anti-oxidant profile which helps fight diseases, healthy fats like avocado oil, coconut oil, nuts, fruits with a low sugar profile, meats, roots etc. It excludes legumes, grains, sugars, all processed foods and dairy products.  There are different interpretations of what paleo diet means for adherents of this approach but the underlying motivation is always about eating more natural foods as opposed to processed ones.

INTERMITTENT FASTING

Photo by Oliver Sju00f6stru00f6m on Pexels.com

Photo by Pixabay on Pexels.com

Perhaps the most self-explanatory idea yet mentioned, it simply means depriving one’s self of food for a predetermined time period as may be preferred. The core idea is rotating through a period of regular fasting and feasting which could be over hours or even a two-day feast, one-day fast cycle. It works on the notion that eating fewer times means eating fewer calories which translates into managing weight.

 

Whatever the ideas you seek to adopt, make sure it keeps the proper functioning of your body first in mind, maintains your energy levels in a healthy state and is sustainable long-term. Who says you need to use only one approach anyway, make a salad out of it (yay!!!). Health is more than looks and fitness, more than a size.

Let’s work!!!

RUN SAFE: TIPS & TRICKS

The fit movement is in a continuous slay.  Everybody who is anybody knows to pick up a habit that exerts them physically or helps them relax better and channel their energies more efficiently. It’s a beautiful craze that we’ve all caught and it doesn’t look like we will be letting go of our fondness for fitness any time soon. This is where we add the ever crucial advice on the label; it becomes necessary to pay attention to nourishment, rest, and safety in the process of fitness. If you run often, then you already know the high it gives after every earnest effort. Traditional advice for runners often cover the basics: stay hydrated, wear weather appropriate gear, run against traffic if you are running on the roads, wear luminescent clothing if you are having an early run, etc. But good advice can never be enough, so here’s more.

Breathe nasally, not orally

Photo by Gratisography on Pexels.com

There’s the myth that if we fill our lungs with air, we can use that full burst of energy it gives to run faster and longer but it’s just that, a myth. Our lungs, legs, and hands all work to give us good form while running and makes for a better experience. Each individual has different fitness levels and as a result, will run at different paces, cover different distances, and last different lengths of time in a run. That said, you can run better and use energy more efficiently in your race when you breathe through your nose, not your mouth. Inhale and exhale easily, this way you use your oxygen optimally to power yourself throughout your run without burning out in the process.

Look straight ahead

Photo by nappy on Pexels.com

Photo by nappy on Pexels.com

There’s this thing about looks that we are all guilty of; we try to mirror the postures of famous athletes when we do similar activities as they do, like running for instance. And so sometimes, you see people keeping their heads down while running because it looks cool. Well, it doesn’t.  It’s practical to look down only at the start or end of the race, not during. During the race, all heads should be kept straight and looking ahead in front of the tracks, or trail or roads, whatever the case is. While running, it is a matter of safety to be aware of your environment and that means keeping your eyes open, head up, and looking straight ahead the path before you. This simple tip could be all that assures your safety while you run.

Get off your feet

Photo by Victor Freitas on Pexels.com

Our legs are by far the most used part of our body and is the foundation on which other body parts depend.  But unfortunately, because it is so hardy, little thought is given to its health and care. For a quality life and an engaging fitness experience, you have to pay your legs the attention they deserve. This means taking out time to get off it when we can. Take a seat instead of standing if one is available, it doesn’t mean you are old, it just means you are wise and you know better. After a long run, try and stay off your feet when you don’t have to be on it. Like other parts of your body, it needs to rest regardless of how firm and faithful it is.

Nourish! Nourish!! Nourish!!!

Photo by NAUSHIL ANSARI on Pexels.com

Photo by Lisa Fotios on Pexels.com

There’s so much emphasis on losing weight and adding muscle that we forget these are only just two of the goals among many for a fitness life-style.  All that activity and exertion can be hard on the body and that is why we must nourish it for all intents and purposes. Basically, the body needs to replenish the energy it uses and you guessed it, this is efficiently done through the consumption of actual, real, whole foods, not alternatives that combine bad advertising, ridiculous claims, and sub-par options in one expensive sell.

Eat your carbs, eat your proteins and eat your healthy fats. Include food options that provide your body with the vitamins and minerals it needs to function optimally and eat according to your goals.  By all means, nourish away and do not forget portion control. You can enjoy this journey regardless of the demands on your body and the intensity and discipline it requires. Make your next run your best run.

 

Let’s work!!!

FASTEST TRICKS TO MAKE FITNESS GAINS

Renowned fitness personalities make grueling workouts look like fondue on a hot afternoon or a walk in the park. But for the everyday person, it’s a lot of work. The triple backflip and burpees aren’t show off, but eh, you probably think it is if you can’t do it too. You too can become quite athletic and discover your inner savage in the gym with the tricks below. All you need to know is that gains come from consistent effort done with the right intensity all through and of course, over time. You can now drive your progress faster with the following advice.

DO EXERCISES YOU ENJOY

Photo by antas singh on Pexels.com

What you enjoy doing, you will do well. It’s simple logic.  This advice is great especially if you are one of those people who feel they need to do all the routines that exist to activate a particular muscle group. News flash, you don’t. A few of these routines spread out over different days is all you need. You may interchange routines every other week just to keep the experience varied and you, interested. So, for instance, you don’t need to do all of the routines for abs in one workout. Two routines targeting the upper, mid, and lower abs each is great for beginners. You may increase sets as your fitness level improves.

EAT ACCORDING TO YOUR GOALS

Photo by antas singh on Pexels.com

Nutrition that is balanced and purposeful will always be the foundation for fitness gains. If you want to add muscle mass, you have to eat in a caloric surplus. If it’s lean mass you seek with that trendy cut look, then you should eat in a caloric deficit. So, say you weigh 65kg (143 lbs) and wish to add some weight and muscle,  You should be eating approximately 2000 – 2290 (Body weight(in pounds) x 14 – 16) calories and a minimum of 118g of protein per day to grow. If a lean mass is what you desire, then a person with 65kg weight will have to consume approximately 1,573 – 1,859 calories (The maths: BW(lbs) x 11 – 13), with the same minimum protein intake level. Make sure to eat your proteins and go for healthy food choices that cover your macro requirements (will talk about this in another post) in addition to the micronutrients you need for general health.

LISTEN TO MUSIC

Photo by bruce mars on Pexels.com

Photo by Pixabay on Pexels.com

Music is great motivation and research has proven that workouts are more intense with music we enjoy or just music even than without. So make your own playlist and don’t forget your earpods when you go to the gym. It could be the difference between a killer workout or a weak effort.

ADJUST THE TEMPO OF YOUR MOTION

Photo by Pixabay on Pexels.com

Alternate the tempo, that is, the rhythm of your movements to make gains even while using the same weights. You may choose to slow the range of motion and feel the muscle being worked contract with every push/pull. That calls your cells to work harder to hold the tension being applied and ultimately also makes your brain deploy more goods for muscle recovery in these regions. This means bigger and stronger muscles in the long term.

Photo by Pixabay on Pexels.com

DO ONE MORE EXTRA

Everybody knows this one. Your body is trembling, sweat dripping, eyes twitching to old focus and your buddies and passers-by are urging you to do one more for your love object, your parents, lover, friend etc Well, we grow in life only when put under pressure and this applies to workouts too. Our muscles will become stronger only if they have to do strong routines, not easy ones. This means that if you are working on a 3 x 10 workout program don’t be afraid to go a little more reps if you feel like your body can take it. The gains come from the extras you put in, mostly. Do one more. That mental tenacity that helps you push past the discomfort will serve you well in life.

MANAGE YOUR REST PERIODS

Photo by Joseph Wayne Buchanan on Pexels.com

For strength routines, you may rest for approximately 2 – 3 minutes between reps to give maximum effort for fine results. If you are lifting light, rest periods should range from 60 – 90 secs. There are targeted circuit programs where individuals may take 10 – 30 secs rest between sets and a longer 2-5 minutes rest before switching to a new program. Whatever you do, make sure you are pushing yourself and giving max effort.

TAKE REST DAYS

Photo by Pixabay on Pexels.com

People don’t often emphasize this enough but rest is vital to seeing progress when you work out, take them unashamedly. When you work out, you tear your muscles and only when you feed them with the right nutrients and ample rest that they need will they grow back stronger. A rest day after two days of intense workout sessions is ideal. For optimal gains, try to get 7-8 hours of sleep every night, much body repair and rejuvenation occurs during this time. Use your bed, it’s a vital part of your fitness journey (winks)

FOCUS ON YOUR SINGULAR PROGRESS

Photo by Aleksandr Balandin on Pexels.com

Comparison is a thief of joy, don’t do it. There are uncountable descriptions of ideal body types and different appreciation for different looks. Don’t get wound up in another’s perception of what ‘looking good’ means, create yours within the lines of what’s healthy and safe, to be sure. In this vein, track your progress singularly and forget that buddy who started out with you. Take pictures over a time period as that’s fairly a dispassionate means of staying honest with yourself. The gains will come.

You are capable of making real, natural gains on your fitness journey without taking concoctions that may complicate your health. Focus on the basics, it’s proven to be very helpful.

 

Let’s Work!!

“FOODVERSE” WARS: DIETARY SUPPLEMENTS VS STEROIDS

Photo by Enrico Perini on Pexels.com

If you are like me, then the thought of ingesting anything that isn’t a 100% food is scary. From the most basic of things to other substances that purportedly help to maintain health, my heart is always in my mouth whenever I have to absorb these things into my body. There’s an unspoken fear of whether it is good enough for me, would it cause any chemical imbalance in my body, stunt growth, mess up my mood, might it even weaken my natural defenses and let the way open for malicious infections to take root and worsen into a chronic infliction? It’s not paranoia, no it’s not. But in this uncertain clime of lower food quality, highly fertilized soils from which we receive sub-par food produce, fast-food mania, and an excessive consumption of canned foods with preservatives and such, being wary of what we eat is the new cool.

In the lines of these thoughts, for all interested in living a fit and healthy life, there is the argument about whether supplements work, are good to use, or even necessary at all. Then the much bigger cloud of confusion about what supplements are and whether they are the same with steroids and can be called “drugs.” Let’s explore the issues, shall we?

WHAT ARE SUPPLEMENTS?

  

I’ll show you the whey (winks). “Whey” is perhaps the most popular word in bodybuilding and fitness generally and that’s because of its purported and confirmed claims by many of its impact on muscle health. Whey is the watery milky substance, mostly casein that is gotten as a by-product from cheese–making. It is often made into concentrates (higher dense) or extracts (mixtures with other nutrients) of protein and other substances that aid muscle repair caused by the intense exertion of an active life, mainly exercise. It is a foremost dietary supplement, meaning that it is a product taken orally that contains one or more ingredients (such as vitamins or amino acids) that are intended to supplement one’s diet and are not considered food as defined by Merriam Webster Dictionary. Fundamentally, the core points are that:

• Supplements contain essential micro and macronutrients usually contained in food and needed for proper body function.
• Are taken only to make up for nutrient deficiencies when you do not ingest enough nutrients from normal foods,
• Are not categorized as being either foods or drugs.

So much wear and tear occur during high exertion from exercise and to help the body heal quicker and stronger, nutrients provide the fuel for this growth. If these nutrients aren’t sufficiently gotten from normal foods, supplements like whey protein, Creatine, Omega 3, Fatty acids, Vitamins, Botanicals (derived from plants & usually herb-based) are recruited to fill this deficiency to maintain health. They come in various forms like capsules, powders, gels, energy bars, tablets as well as drinks. Used appropriately and in moderation, they do a lot of good and are arguably safe (Note: They are unregulated by the FDA). They can easily be abused too which often leads to agitation (bowel or otherwise), birth defects, kidney stones, high blood pressure etc. As long as supplements are used properly, they pose little to no health risks but instead create the conditions that foster health and wellness, helping to control weight gain and increase metabolism in the body.

WHAT ARE STEROIDS?

  

These are commonly called anabolic (tissue repairing) or androgynous (promoting male characteristics) steroids, the word “anabolic” in this context meaning growth for muscle growth. Steroids are artificial (synthetic) variants of naturally occurring hormones like testosterone (in the testes), estrogen (found in the ovaries) and corticosteroids (found in the adrenal cortex). The body makes these hormones naturally and in different quantities as is needed to maintain hormonal balance and proper body function. When synthetic substances are absorbed to increase the presence of these hormones in the body for muscle repair, performance enhancement, or strength building outside what comes naturally, it becomes dangerous to use. Steroids do have beneficial uses in the treatment of weight loss in HIV, Cancer, delay in puberty, etc. But when abused by athletes it may lead to kidney failure, high blood pressure, impotence, mood swings, fatigue, restlessness, loss of appetite etc Withdrawal symptoms may also include depression among other things. The reason for the jacked overly masculine look of some female bodybuilders is traced to an abuse of steroids and normal females who lift weights only (great for weight loss by the way) will never attain that appearance simply from weightlifting alone as they naturally can’t, from a biological and hormonal point of view.

Steroids can be injected, taken orally, or externally and ultimately, its merit or demerit comes down to dosage management. Some famous ones are Androgel, Testopel, Androstenedione, Nandrolone, Stanozolol, Prednisone, Danocrine, Dianabol, etc.

The main difference between dietary supplements and steroids is that the former is nutrient-filled to aid deficiencies from normal feeding while the latter is a drug taken for appearance/performance enhancement purposes. Both of them aid muscle-repair and recovery to different degrees.. Ultimately, the choice of use comes down to the individual and their goals but in each case, moderation and balance remain a guiding principle to hold dear.

Natural foods will always win out in this battle for nourishing the body and that is the foremost reason why you should care about what you eat. Quality foods eaten in the right quantity will make the difference in the type of life you live. Watch what you eat and make it an enjoyable and healthy experience every time.

Let’s work!!!

 

QUALITY & INEXPENSIVE HEALTH HACKS FOR BETTER DIET CHOICES

Photo by Gratisography on Pexels.com

It’s hard to eat right and that’s just the blatant truth. There’s so much to choose from and a lot of these are unhealthy choices, tempting yes, but mostly sinful for your body. There’s also the concern that healthy food is more expensive relative to its fast food variants. That too is true for the most part. Still, you can eat healthy on a budget and your bank account needn’t suffer for the right decision. The following are hacks that will help you make better nutrition choices with a minimal dent on your pocketbook.

DRINK WATER BEFORE EACH MEAL

Photo by Snapwire on Pexels.com

As simple as a cup of water before a meal is what you need to control your calorie intake. If losing weight is a big goal for you, then this is a must to do every time. Why? Because water contains zero calories, nada. And it fills you thus preventing overeating. An added advantage is that it aids digestion and soothes your muscles and joints. Drink water, it’s golden.

MIND THE COOKING METHOD

Photo by Tookapic on Pexels.com

A healthy meal can easily become unhealthy just by changing the cooking method. One golden rule is: “Never overcook anything” not because it’s an unpleasant culinary choice but also because you end up losing all the nutrients in the meal, thus, failing to nourish your body with food. Eat as fresh as possible. Make a conscious choice to eat food raw or with as minimal cooking as possible. Most veggies need little or no cooking at all, take advantage of these. You save gas too, so it’s a win, win.

EAT WHOLE FOODS NOT PROCESSED

Photo by Pixabay on Pexels.com

Photo by Jonathan Miksanek on Pexels.com

Industrialization helped so much and allowed the mass production of many things, food inclusive. Nonetheless, processed foods usually need preservatives to give them a long shelf life with mostly negative side effects on human health like allergies, bowel movements etc. Moreover, whole foods (natural foods) contain a higher concentration of the macro-nutrients your body needs better than can be got from artificial sources. So, cut down on your visits to convenience stores that thrive on these types of food choices. Instead, try the farmers market. You will be encouraging local enterprise and treating your body to premium food choices that it deserves. As a compromise, eat as little processed foods as possible if at all. Do natural foods more.

ADJUST YOUR PERCEPTION OF EATING

Photo by meo on Pexels.com

Living things must eat to live but we do not live to eat. Put food in its place. It is just fuel your body needs to perform its functions, it’s not your life.  A strong and principled mental shift is key to keep you in charge of your appetite for food so that food doesn’t become a tool for rewarding or punishing yourself. Research shows our memory is better on an empty stomach, go figure.

Also, stop eating the first time you feel full. The signal your brain gives you is vital, you should heed it. Not eating in front of the TV will help you notice the signal the first time because you aren’t distracted. Only eat for the right reasons and don’t feel like a weirdo to say NO to an offer to have a meal if you don’t feel like it.

DRINK A GALLON OF WATER A DAY

Photo by Public Domain Pictures on Pexels.com

Yes, this can’t be over-emphasized. Let me just say now, the more active you are, the more water you need to drink. That said, a gallon of water a day is a healthy baseline to work with for moderately active persons. For all its healthful impact on health, is there really any liquid better? Forget the scientist, H2O is the sweetest liquid there is, drink it. If the taste (mind you, it’s tasteless) is too bland for you, then add natural sweeteners like fruits to make it interesting.

PRACTICE FOOD-CYCLING

Photo by Pixabay on Pexels.com

This simply means if, for instance, pasta is your favorite meal and you just can’t go a few days without it, by all means, indulge one week. Then abstain in the next week to pick it up the following week. You can space your cycling however you like as long as you keep the duration of indulgence and abstinence balanced and self-complementary. Two weeks on, two weeks off works for me. This keeps you enjoying your favorite meal longer and reduces the likelihood that the otherwise unregulated indulgence will be a high-calorie intake source for you.

And you don’t have to spend more for this habit. Instead, you actually cut down on expenses.

EAT SLOW BUT FAST ENOUGH

Photo by Nathan Cowley on Pexels.com

It’s not a competition, so you don’t have to finish your food first. There’s a rubric here. Slow eating is better as it helps with hydration, digestion, and weight loss and maintenance in relation to eating too fast (that is, rushing your food).  But research shows that eating too slow makes you consume more food because it takes you longer to feel full. So, balance is the key here. Don’t rush your food but don’t snail away at it either. Eat sufficiently fast, the right tempo of slow, feel me?

INCLUDE VEGGIES IN EVERY MEAL

Photo by Pixabay on Pexels.com

Veggies are for health, eat them. Consciously try to have some type of non-starchy veggie in your meal every time you eat. Your body is going to thank you for it in years to come. Cabbages, cucumbers, spinach etc can be got at great bargains, go get them. A fine point is that they contain fewer calories and are mostly filling so you end up eating less food. They are also great for weight loss and maintenance goals.

The right things do not have to be hard all the time. These hacks hinge on forming the right habits, not spending more money. Why spend big bucks on unnecessary amounts of supplements and processed foods when you can simply just learn to do right by yourself, form healthy habits.

Let’s Work!

 

Being fit TRUMPS looking fit

Photo by Jacub Gomez on Pexels.com

Some of us found fitness. It was like a pull towards personal growth from a place we couldn’t quite pinpoint but it got us into the routines we have come to love. Some stumbled on to fitness. They probably only thought about purposeful physical exertion as fair and good but never seriously considered they’d become ambassadors of the life until somehow, one day, they realized maybe they loved it and stayed. Others were found by fitness, active souls from childhood, they have always tempted fate and pulled events into their corners, finally sealing their relationship with fitness and making it official.

While there are many roads to a healthy lifestyle, activity is a constant however that activity is channeled. Recently, I had a course to pick up a stranger at arrivals in Lagos, who had come into town for a few errands. My friend, an acquaintance whom we shared, had asked that I help show his friend around. So we met up, started talking and once I mentioned I was a fitness trainer, he stood up, twirled around with his hands spread out like cute 6-year-olds do in dress shops and asked:  “Do I look fit?”

I smiled. Then I told him there wasn’t one look for fitness and went ahead to talk about how different activity levels and exercise routines sculpt the body differently and how the image of a broad chest, big arms, and other macho descriptors were in fact a bias that many have adopted over the years.

Fact is, we’ve all been thought to think of fitness as one shape, one build but this is a lie. A series of routines and physical fitness exercise exist for different goals and fitness levels are determined by the depth/intensity of your exertion, not the figure of the person involved in the exercise. So these are a few myths involving fitness to reject going forward.

 

I’M SWEATING SO MUCH, I MUST BE BURNING FAT

Photo by bruce mars on Pexels.com

Total lie! Sweating for all its detoxification advantage is the body’s prime way of regulating temperature. It does not mean your fat is crying as many have been known to say. And while in the fitness world, we say ‘burn fat’, that too is technically untrue. We maintain the same number of fat cells we were born with throughout our lives. The fat cells only shrink in size when in a caloric deficit (that is, when we use more energy than we take in) and they expand when in a caloric surplus (when we use less energy than we take in).

                                            

I CAN EAT ANYTHING I LIKE, I’LL BURN IT OUT IN THE GYM

Photo by Gratisography on Pexels.com

Major sabotage! Nutrition is by far the most important variable in a healthy life. Activity is key, no doubt but if your nutrition isn’t balanced and supportive of the life of activity you live, you will sooner than later fall sick. With nutrition, the key is quality not quantity. All the food we eat contain energy, popularly called calories and written as Kcal. However, humans don’t gain more energy when they overeat. Instead, they become lazy. The right quality of food must be ingested in the right quantity, not too much, not too little, to provide vital fuel for our quality of life and activity level.  Thus, fitness only helps condition the body and mind, it will not efficiently expend all the calories you take in unless paired with proper nutrition and rest. Train because it’s a way to discover your body’s abilities and not because you want to burn out all the energy you’ve ingested from food.

 

I’LL STARVE MYSELF TO LOSE FAT

Photo by Fancycrave on Pexels.com

As already said, a caloric deficit will help you lose fat and fasting (called intermittent fasting), can help with your goal to lose weight, true. But from a standpoint of sustainability and quality of life, it probably isn’t the best of choices to assume a prolonged commitment to starving yourself or dieting (negatively used) as many say. An active life paired with proper eating habits is a better lane to ride on. Moreover, when you starve yourself, you lose vital energy for productive work and will be miserable in the gym as in life. Food isn’t the enemy rather your relationship with it is what needs attention. Give it its place and never let it become the lord over you, you call the shots.

 

I’M THIN, SO I’M FIT

Photo by Photo Collections on Pexels.com

Many people feel, they only need to start working on themselves and doing physical exercise only when they are fat. They equate weight with health but this is a mismatch to say the least. Following this logic, slender is considered fitter than fleshy or even a stocky build. Being thin isn’t the same thing as being fit. Genetic factors may influence weight in addition to nutrition but your figure is no factual evidence of your fitness level. Many of us have thin friends who eat the world and still don’t add weight and perhaps, you’ve seen thick boned people move so lithely, it’s impressive their grace. A fit person may have a slender figure, but this doesn’t mean a slender person is always fit. Know the difference.

 

Fitness is functional, not just physical. If you get out of breath after climbing a flight of stairs, then you are not fit. If the slightest physical exertion of any kind burns you out, then you are out of shape regardless of your figure. Health and fitness stands on these tripods: proper nutrition, activity level, and rest. Know when to destress, it’s not laziness, it might well be the skill that keeps you fit and healthy long term.

Let’s work!!!

MY SUMMER BODY HACK – HOW TO STAY FIT & LEAN ALL YEAR ROUND

Photo by Max Daley on Pexels.com

Photo by Joseph Wayne Buchanan on Pexels.com

Photo by Pixabay on Pexels.com

What’s the entire rave about beach bodies anyway? It’s like a 3-month parade of people all preened to flaunt their bods, free of guilt and embarrassment, it is summer after all. Well, what if it was summer every time of the year and our bodies always had to be in prime show-ready shape? Wouldn’t that be something? I know it would. It’s a fad, the whole summer craze, I know and yet, it’s symptomatic of how quickly we are all ready to jump on trends and have our actions and even habits influenced by a crowd mentality. I’m not going to be bad mouthing beach body right now or even ever, it’s a pleasant time of the year to be sure (unless you live in a temperate climate in which case, let’s go where it’s cold, smiles).

This post will be exploring why you can’t seem to find the motivation to keep yourself in prime physical shape unless spurred by the idea people will see you half nude and admire that figure, and thus, make you feel good about yourself. Fitness is a feeling, not a size but who’s asking right. Visual creatures like us will always benchmark beauty off what we see, so it’d be great to listen to advice that keeps you pleasant to look at all year round, not just during summer. Ultimately, it’s about you and while we all seek social acceptance, it’s the one that we give ourselves that really counts, right?? Right.

Stay in the summer body mental state all year

The weather is sweltering, heat rising, sweat dripping and all you want to do is LOSE YOUR CLOTHS already, me too. But now you realize maybe you’ve grown an underbelly patch a tad or two beyond what’s slightly and something has to be done to correct this growth and that’s when it hits you; all the good living and eating advice you’ve parried off until now, and you determine to assume a better approach to your health to avoid social suicide and surprisingly, you do for that time period. Speaking of dietary choices and the impact of our Individual social context on this behavior, the article on sciencedirect.com: “Diet, behavior and brain function” mentions; …..conforming to the behavior of others is adaptive and we find it rewarding.” The same applies to fitness. We workout harder, eat better and make more healthy choices when we spend time in a social/cultural environment where this behavior is considered a norm, spoken well about and accepted. We fail when the opposite is the case.

So think about it, to stay fit all year round, meal planning right, staying consistent with exercise routines whether it’s the gym, yoga, running or other interests, you have to put yourself in a context that enables these habits, meaning, you must find a supportive environment. You have friends who think of food only as a reward or punishment for their different emotional states, steer clear of them. You have friends who do the YOLO thing every day, all year round, no breaks, create some distance. Your community will drive your reality. There are no two ways about this. Consciously choosing to stay on track, to choose to be better, to make body conscious decisions all year round is the only way to go for a long sustainable life that’s definitely healthy (barring you don’t get hit by a bus, struck by lightning, or have a meteor fall on you, you good). Summer amplifies the state of mind when we all buy into the beauty of personal care and heightened fit routines, but you don’t have to do these things just in summer. If you create a community that supports your healthy living determinations all year round, you’ll always be stoked to keep your fit fire burning hot and bright.

It’s also helpful to strive for moderation at all times. At the core of why we have a messy existence, however exciting momentary fun can be is over-indulgence. We eat more than we should, drink more than is ideal, go for quantity over quality often, thinking the more the merrier and that’s not always true. Sometimes, the pearl among a sea of pebbles is what we need to strive for, maybe most times. So stop chugging down food past satiation, drinking past the tingly feeling of excitement that’s initially a creative pod (some sage research says two bottles of alcohol puts us in a heightened creative space, go figure) and basically live free, just moderately so. It pays.

If you must do anything in excess, don’t.

Let’s work!!!

 

5 THINGS TO KNOW BEFORE YOU SIGN UP FOR A GYM MEMBERSHIP

Photo by Victor Freitas on Pexels.com

Photo by Scott Webb on Pexels.com

First off, if you’ve been at this for a while, you must know that it’s possible to have a grueling workout session in your own home, no need for a gym. This knowledge only really comes from having used the gym so often and only when your fitness knowledge and level is so sky high that even without a gym buddy, you can keep the grind going. This isn’t the case for everybody. The lot of us wants the camaraderie sharing a gym with other sweaty cohorts makes us feel, the feeling of community is motivating, true, and you get to see more experienced people do it better, so it’s also a fine learning experience. So if you’ve been bitten by the gym bug and want to go down that growth path, this time for real (I know the hundred other times doesn’t count because you are really serious this time), these are 5 tips to keep in mind so you can see your determination through.

DEFINE YOUR GOALS

What do I want? That’s perhaps the most important 2^nd question to ask yourself after deciding that the gym is a place you want to frequently use. As there are many levels to fitness and different ways to experience it, each individual must decide beforehand what they want. Do I want toned body features, a better feeling of health, inner peace and calm, to build strength, to grow muscles or the most oft stated reason, to lose weight? Whatever the goal, it must be yours, not another’s. This is important for ownership of purpose and intensity of effort for when you really have to buckle down and see your programs through. The goal has to be clear, realistic, and have a timeline attached to it. For instance, to lose weight from 100kg to 80kg in 6 month is a workable plan and can be achieved. To become shredded in 1 month with popping abs and high body definition is not. It’s vital the goals are realistic and ample time is given to attain them, otherwise, frustration is sure to come in and the inevitable, quitting just afterwards.

VISUALIZE YOUR GOAL

You can’t be it unless first you see it. Humans are very visual creatures and are mostly driven by what we see. The sense of sight is so powerful that even when it’s imagined in our minds eyes, hopes and dreams take on so much life they become real. To achieve your fitness goals, you must imagine a future where you have already become what you desire. This puts your zen in top shape and gets you fired up to work for the gains you crave. It’s a version of transforming your thoughts into real life results through belief and concerted effort. See it and you will become it. There are countless pictures of fitness models online, or even that person at your local gym you want to shape up to look more like. Choose a picture or pick from a few (create your own fit dream bod salad) and then place that image in the safe recesses of your mind, think about it, then  stoke the fire of desire hot enough to get you burning full steam ahead towards the goal you’ve visualized for yourself.

GET AN ACCOUNTABILITY PARTNER

Fitness is a functional endeavor and what is a most dysfunctional habit? If you said procrastination, then you are right. Why do you start every year promising to start exercising and then give up even before you begin? For many, the motivation needed to follow through on an exercise program is hard to come by and not always easy to sustain. I’ve seen people come into the gym the first day and work their butt off, eager to try every program and achieve their goals. Until they lose steam after a couple days, because of a cold morning, an errand for family, a late night with friends out, sore body from a day or two of workout or the many other reasons culled from the excuse manual. To beat this, you need an accountability partner. Someone who will keep your eyes on the price when you want to falter and think it’s not necessary to exercise anyway, a friend who celebrates your milestones with you and charges you to not rest on your laurels. This person could be family, a friend, your gym buddy, or any other person invested in your growth. We all need cheer leaders to get us back in the game when our chips are down. Acquire one as soon as you decide on a fitness goal and share your goals with this person. They will remind you when you are slacking behind and give you the emotional pep-talks you need to get you back on the horse and grinding.

RESEARCH THE ROUTE TO YOUR GOALS

You can’t want to add muscle and do endless cardio; it’s going to be a waste of time and a lot of frustration. Similarly, you can’t grow body parts you aren’t targeting with effective workouts at the gym. There’s no wishing here, it’s just purposeful work and more work. So to keep yourself excited about your goals, you need to be doing the right things to take you closer to them. Now I’m sure you are wondering: “how do I do all of this?” Here comes the fitness coach to your rescue. Yes, at this point, you need a fitness coach. Mostly you get this as part of your gym membership perks but you can also employ a personal trainer if you have the bucks. One close to your residence will charge you less, it’s worth investing in. For cheaper options and a lot of time on YouTube and Instagram, you can watch videos by athletes and personal trainers, experts in the field of fitness, and follow their accounts online. It is a use of time that’s going to be worth it, I tell you. Getting a coach to provide services virtually from any part of the world is also a reality these days. There are tons of e-books and fitness apps for different goals, which too can be a fine resource to invest in, many are free. For a small buck though in a few cases you can download them and be set to grind.

PREPARE TO GIVE YOUR BEST EFFORT

And here comes the cosmetic part. To train harder with less discomfort beyond that of already purposely putting your body through a painful growth process, you need attires that allow you perform best. Invest in proper gym wears depending on personal taste. Get a sports bra or three, tights that allow ease of mobility, free sports tops if you happen to be more body conscious, crop tops etc. The main goal here is comfort and performance. There’s no gain behind wearing an oversized shirt that needs to be tucked in place every other minute. The right shoes are also key, nothing too tight or ill fitting. Carry along your water bottle for hydration, have your towel handy and do every other thing that keeps you in a high performance mood. Then, resolve to really go at it every visit to the gym. Make sure your thirst is slaked from each visit, don’t be self-sparing. Go on and make those gains, gym freak.

I’ve got you. Let’s work!!!

BEGINNERS GUIDE FOR YOUR FITNESS JOURNEY

Nigerians have a size complex. We see
this in time-old advice the older generation
relatives, friends, and acquaintances give
every day. Advice cemented in traditional
lore, societal misinformation and truisms
that sincerely are past due for retirement.
For newlyweds, if 6 months down the line
your husband isn’t growing a stomach, you
have not been brought up well, are not a
good woman, and probably need the
intervention of your mother in-law (funny
but true). On the other hand, if your wife
isn’t looking bigger with a sheen on her
skin, but particularly bigger, (with swollen
waist definitions and the like), brother, you
are maltreating her. Step in advice from
your community in-laws (trust me, if you
are African, you have community in-laws)
who will help you find a way to better
your wives lot, never mind she’s being
taken care of, excelsior grade. As far as
she isn’t bodily bigger than when you got
married, she’s suffering and you both need
help. I know, it’s a seriously patriarchal
system, even in this age of feminism and
the me-too campaign.
Fitness is often chucked up as one thing, a
fad; what people with too much money or
too much time on their hands do. If you
have a job and still need to upgrade your
financial lot, you shouldn’t be at the gym,
right??? WRONG. But believe me, this is
what all sincere persons into fitness deal
with every single time; misinformation
that’s rooted in ignorance. Well, here
comes the light.
Whatever your fitness goals are and
regardless of the vehicle you’ve chosen to
get there in, whether yoga, calisthenics,
power lifting, cross lifting, dancing, track
and field, cardio-centric programs or even
outdoorsy hiking and other sports, these
following pointers will help you start well
and hopefully, if you stick to them,
achieve every one of your goals.

SMASH THE SIZE MYTH
Your body size is not a determiner of
health (skinny isn’t the same thing as fit
and fleshy isn’t always unhealthy). It may
have been during puberty but now, it’s just
that, your body. Fitness to be sure, has
body transformative effects on our biology
but these effects aren’t always manifesting
in larger features. It’s also seen in tighter features like firmer booty, thighs, boobs
and an overall strong centering. So kick
away the need to blow up like a balloon
just to show you are working out, that
obsession with size is the reason behind
unsafe drug use (like steroids and other
pharmaceuticals), impatient muscle gain
practices, and unwise supplement choice
that breeds more problems than they solve,
if they solve any at all. Fitness works your
core first and then always. It’s a journey
that builds from within. Your progress
starts internally in the form of an increased
confidence, manifest in body acceptance
regardless of whether you have rippling
cuts and curves or not. It’s like fat Amy
gains from pitch perfect. Not particularly
sightly, but inspiring every damn time.
The other worldly gains will show, with
time (all my booty, chest, big arms fans,
rest assured, you will see the size you
crave, if you are patient and do the work)

START SLOW AND START STRONG
You’ve seen this a billion times if you
spend time in the gym. This rookie comes
in first day and heads straight to the bench,
and starts piling the bar bells with weights
upon weights, all the while thinking; “I’m
big na, I can lift it”. Well newsflash, your
ability to lift weights derives from the
strength of your core (the area around your
abdomen round through your lower back),
not your height or the size of your
physique. With time, physique size may
indicate to some extent your ability to lift
certain weights, but strength will always
come from your core, that’s fitness 101. A
person with a stronger core will perform
exploits and please note, nobody is born
with special core strength. We all work it
gradually (Core building routines include:
leg raises, planks, stretch routines, abs
programs etc).
Your muscles need to start from the
scratch, they need to wake up from years
of dormancy, thus, the wisdom in starting
slow. Use weights that are relatively easy
to lift and go longer rep ranges with them
until it begins to feel too easy and that’s
when you know to move up to a higher
weight regimen. I personally encourage
beginners to stay away from free weights
at the gym, use your body weight, that’s
all you need in the first 4-6 weeks of
workout. Focus on form (the proper
posture for exercises) and volume (the
number of sets you do, 3 is a fine start for
beginners). Make sure you assume that
alert and strong stance for all your
programs and with the above sorted you’ll
be making gains before you know it.

FOCUS ON YOU AND YOU ALONE.
The gym is like a sweaty cauldron of
personal growth, the heat is turned up
differently for different people. Don’t get
lost in the sea of comparisons. There will
always be someone at your local gym with
better toned thighs, stronger bench form,
better squat form, flatter abs, more defined
6 packs etc. but that is not your business.
You are there for you, not them. Focus on
your own journey, take progress pictures
from time to time and let that be what you
use for comparisons along the way.
Pictures don’t lie (some of us have a
glossary or more, forgive us, it’s not vanity
only proper accountability), but your mind
can psyche you into thinking you’ve lost
weight and added muscle when you
haven’t, especially if you really want to
see gains after a few weeks of work (it’s
not possible to see gains after 1-2 weeks of
workout, so stop deceiving yourself if
you’ve been doing this). Tangible results
show in 5 – 8 weeks, keep that timeline
straight and do the work.
In the meantime, you can immediately get
intangible gains: confidence, good feelings
(from all that endorphin your body
secrets), better focus from the serotonin
your body secrets, and just an overall great
vibes that make you a great companion.
Why else do you think it’s advised to start
your day with exercise, be it a run, some
in-house cardio routines or even yoga
meditations??? Because they help you set
your intentions clear and step out with a
bang.

Yes, let’s work!!!

Job searcher in danfo (musing)

It’s 14:4 1pm as it appears on my watch and just left an interview somewhere on the island.  Prior to the date I felt hyper, having set out what to wear (ended up wearing something else. ..dry cleaner disappointed ), read up on the company’s bio and was ready to wow them.
Traffic down was crazy (its lagos,so, very much expected), but I arrived even if an hour late (the sanitation exercise was to blame). As I walked up the white tiled stair case to the waiting area,  my thoughts flowed through what I might be asked, how the interviewers would conduct the whole affair and the like. Once I got seated in the waiting room,  I browsed the Internet from facebook notifications to twitter and the company’s website to refresh my mind and then I played some zombie highway (smiles).
Long story short, I was ushered into the room when my turn came, was asked all the traditional questions and then some specific ones. Then i was told to pretend sell one of its products to a customer in 1 minute (I feel like my delivery wasn’t catchy enough even if I say so myself,  my speech was as fluid as ever though ). And then one of the interviewers ended the affair with the harkneyed feedback every job seeker hears; “thank you and we’ll get back to you”.
Well…we waiting
In a danfo bus sitting  5 on a row on my way back home and writing my thoughts on wordpress (the hustle as told by a job seeker in a danfo )

serial musing: 2nd

It’s 5:37 am in the morning and iv been up for over 30 minutes. From my bed, I hear the pattering of water from the well caused by those fetching with the rubber pales often stringed to artful yarns spun for the purpose. A soft smile appears on my cheek as I remember with mixed feelings over a decade back when I was one of those converged at the well somtimes even earlier, to draw water (time flies). Sounds of my mornings here in festac town are a mash-up of evangelicals with loud speakers draped over one shoulder and microphones on another, sounding  (no pun intended) warnings of repentance and calling for piety from any who wish to listen ( half of the target audience are often still snoozing, while another mass are too busy preparing to leave for work In the bustling city of Lagos to pay attention). It’s often these sounds meshed in the clicketying (my concoction) of my over 40 years old ( well, if it isn’t bad, why fix it like they say,lol) ceiling fan that gets my aural senses awake.

Today is the 2nd day I plan to post on my blog and you could say, I’m still absent inspiration (laughs), but eh, what’s sought will soon be found i hope, for all of our sakes really ( that’s me thinking I’m beginning to attract a following,  however little, *winks). As I watch the clouds brighten with every second nearing dawn, I’m forced to confront my plans for today; mainly doing laundry and maybe reading a magazine or two  (I havnt yet worked up my appetite for a book). The last one year saw a big lag in my literary obsessions (but I have excuses though), the nysc and some other professional exam interest had me reading only non-literary works ( just the dreary accounting textbooks, smh). Yes, if you just realised, I’m an accountant with a passion for literature. Like so many youths in this post NYSC/pre work phase, it’s not uncommon to feel clueless about what next, where the next major move should be and the like. In all honesty, I’m more spoilt for choice than clueless really. With a one year foray into radio journalism, I do know ( plus many a people have said I’d do great as a VJ or OAP), that ultimately my simmering flirtations with the media and literature will boil into a scalding affair, sooner or later ( there really is no hurry over here though). I’m just building commitment  to the involvements iv always thought up for some years now, that of running a casual/professional/diary – like /self-help/literary platform/fitness hub kind of blog where I could segue from writing about the right positioning for planks to a moot discourse on the ever present cultural tussle espoused in Chinua achebe ‘ s “things fall apart”, or even what the bench mark oil price for the years budget portends for Nigerians and our foreign commercial interactions. That is the dream, for me, that would be an achievement of sorts, personal, yes and filling me with fulfillment.

It’s dawn already. Lets get to work…care to join me do laundry (*winks, no washing machine o)

musing

It s been more than a year now since I opened this profile (I can’t call it a blog yet..i mean, there’s nothing posted on it,*smiles). Let’s not get ahead of ourselves and conclude this is me turning around to  begin posting regularly. ..i dont knw if my mind is made up yet but I can say this, recently,  i’v begun to want to write my thoughts down more often (the niche, though to centre all my literary ardour on seems the boggling affair).  Anyway,  what better way to pass time than write,listen to music and  sleep (if you ask me ,  that is). For me, this is me exercising my fingers and just talking to my self but  with the keyboards clacking to  carry on all my thoughts to wherever and to whomever is too bored to sleep and perhaps waiting for the arsenal Match to kick off (*smiles). 

So inspiration is spontaneaous and mercurial and that leaves me in a tight corner but eh, i promise to forget only the not so important bits here when I make any post. I love literature, and body fitness. I could talk for centuries on end or be as taciturn as they come , whichever the mood calls for. My range stays as unpredictable as  the weather yet possessing the same penchant to surprise (more like awe less  modestly) or just calm as the situation dictates. I couldn’t say where all this  ( that’s blogging,  if you havnt yet gotten that) will lead, but really I’m just in it for the ride and it will be a hell of a ride you bet. I’m one of the “three is a crowd” kind of people but eh,it’s blogging right, What’s the point if people don’t read and like it really? Join me discover  me and you if you dare, in the most unconventional blogging experience you’ve yet seen (you can decide if it’s enjoyable and worth the follow later,* smiles )