Weightlifting Workout Routines

One of the most effective ways to burn fat and increase muscle mass is by incorporating weightlifting workout routines into your weekly fitness plan. Lifting weights may sound like a “guys only” thing to do, but the reality is that far too many women skip the weights, head to the cardio equipment, and wonder why they aren’t seeing any results. Lean muscle eats away at fat not only during your workout, but continues to well after your workout is complete. With a multitude of weightlifting equipment options available, you are almost guaranteed to never have a boring workout again. Check out these weightlifting workouts that will have your body begging for mercy!

Lifting Weights vs Cardio

For all the women out there who shy away from the weights at the gym and instead spend 2 hours on the elliptical, it’s time to come to grips with reality. Weightlifting workout routines will absolutely revolutionize the way your body looks, functions and feels! Your metabolism (metabolic rate) is the key to fat loss, and by lifting heavy weights on a consistent basis, you will increase your metabolic rate and burn off calories like crazy! Doing consistent, long sessions of steady state cardio can actually damage your metabolic rate by eating the very muscle that should be burning fat. Fellas, this should be a no-brainer for you! If you haven’t picked up a dumbbell in months, give your head a shake, get off the exercise bike and pump some iron! Here are some basic free weight workouts that will get your started on the path to achieving the body you always dreamed of, but never could quite figure out how to get!

What To Avoid?

Whether you have lifted weights in the past, or are just getting started, there are a few important things to keep in mind.

• Never start your weightlifting workout without warming up your muscles first. By spending 5-10 minutes on the treadmill or elliptical, you will warm up the large muscles in your body and increase overall blood flow. This will prep the muscle to be worked hard.
• Lifting too much weight or not enough weight can both have a negative effect. Too much weight often leads to poor form and exposes you to injury. On the flip side, lifting weights that are too light will lead to little or no results.
• Slow your roll when it comes to completing your weightlifting workout routines. It’s not a race. By slowing down the positive and negative muscle movements (ex. bicep curl [positive], bicep release [negative]) you activate more muscle fibers thus generating maximized results.
• Don’t get stuck in a rut! Avoid doing the same weightlifting workouts for more than 6 weeks. Switch things up continually to keep your body guessing and adjusting.

Track Your Weightlifting Workout Routines

One of the best ways to keep motivated with any fitness routine is to look back on the progress that you have made. Take some pictures of your body when you first start your new weightlifting regiment, and set some measurable goals to achieve. If you don’t track your progress, it can be very easy to lose motivation and allow your brain start coming up with great reasons why you should just stay in bed. Try keeping a journal that tracks your individual workouts, which is an easy way to actually see the improvements you are making on paper. At the end of the day, you need to motivate you, so do whatever it takes to keep yourself pushing forward. Before you head to the gym, check out our  workout page

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Stair Interval Training

Stair interval training is easily one of the most basic interval workouts you can get started with. Not only can it be a very effective way to boost your cardio fitness, it is easy on the wallet too as the only equipment needed is a good pair of running shoes!  Be sure to focus on using proper technique when walking or running stairs. This includes keeping your knees aligned over your feet as much as possible, and making sure that most of your weight is on the balls of your feet. Here are a couple basic interval training workouts you can do on your local set of stairs. Pick one of the following points to focus on, and repeat until you feel ready to move on to the next.

Beginner

• Walk up one flight of stairs, walk down one flight of stairs
• Walk up two flights of stairs, walk for 30 seconds on flat ground
• Walk up three flights of stairs, walk on the spot for 1 minute to catch breath

Intermediate

• Push yourself physically for 20-40 seconds, take a 30 second to 1 minute rest from cardio and then repeat. You can also add body weight exercises in rest periods.
• Jog up one flight of stairs, jog down one flight of stairs.
• Lateral side jog up stairs, jog down stairs

Advanced

• Squat jump up one flight of stairs, jog down
• Sprint up one flight of stairs, jog down

Tips To Maximize your Stair Interval Training

Pump Your Arms

Increase your caloric burn by moving your arms along with your lower body as it powers up the stairs. This turns stair climbing into a full body workout.

Don’t Look Down

Keep your eyes focused straight ahead as you walk or run up the stairs. Your feet know where the next step is without you having to look down and see it. By focusing your eyes up the set of stairs, you are going to be able to scale the stairs quicker and you are less likely to trip and fall.

Keep It Smooth

Most likely the stairs you will find yourself on are going to be made of concrete. Avoid pounding your feet as you run up the stairs, as that will increase the strain on your ankles and knees. Try and float up the stairs with smooth, fluid movements. See how lightly you can touch your foot to each stair as you move swiftly upwards. If you feel your joints can’t keep up, try some low impact swimming interval training or a rowing interval training workout instead.

Switch It Up

Don’t do the exact same stair interval training workout for weeks on end. Switch from jogging to running up the stairs for a few days. Try spending one workout just squat jumping up the stairs with a walk-down in between sets. The more you can confuse your muscles, the better the results will be. Not to mention doing the same workout over and over again is boring and lacks the spontaneity that keeps working out fun!

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Benefits Of Interval Training

The benefits of interval training make it clear why interval training workouts are a must-have in your regular fitness routine. It’s easy to stick with a certain style of workout when it’s actually working! The concept of interval training has been around for decades, and it doesn't matter whether you are a professional athlete or just starting to explore the world of fitness, this proven technique is guaranteed to produce results…and FAST!

6 Key Benefits Of Interval Training

No Equipment Needed

Use what is accessible to you at the time, even if it’s only a pair of running shoes. You don’t need a gym full of equipment to get your heart pumping. Try simple exercises like high knees, burpees, or even basic sprints, coupled with short periods of rest, to complete effective interval training workouts.

Time Efficient

Get your workout done quicker! By including high intensity bursts of exercise into your routine, you effectively gain the same results in a shorter period of time compared to slow endurance training. Who couldn’t use a few extra minutes in a day?

Fat Burning

The calorie burning doesn't stop when your interval workout is done. Due to the high intensity nature of the workout, your body continues to burn calories right through to the next day. By activating your bodies repair cycle, even while resting after your workout, your body will keep on burning fat.

Boosts Metabolism

While working out at high levels, your body increases the production of HGH (Human Growth Hormone) which promotes your metabolism and continues to burn fat up to 24 hours after your workout is complete. The goal is to continue to burn calories while your outer body is resting, thus prolonging the positive effects of your interval workout.

Increased Lactic Acid Tolerance

As a defence mechanism, lactic acid prevents permanent muscle damage from happening during extreme exertion, so a higher tolerance level is key if you want to spend more time working out at high levels. Interval training workouts help your body withstand an increased build-up of lactic acid, so as you continue over time to increase the intensity levels of your workouts, your body will be able to keep up without needing long periods of rest.

Challenging

If you are looking to change up your boring, stagnant workout routine…look no further. If you commit to pushing as hard as you can during the burst portion of your intervals, there is no way you’ll walk away from your workout feeling complacent like you used to. You’ll be the one at the gym who is red in the face, gasping for air, and people are going to wish their workout was doing the same for them.

Get More Out Of Life

The benefits of interval training are quite clear, making this fitness technique a no brainer to add to your regular workout routine. When your body is strong and healthy, and your mind is clear, you put yourself in the position to be the best mom, husband, employee or friend. Promoting a healthy lifestyle for yourself and your family goes way further than the gym walls, it could actually impact generations as your kids practice health and fitness with their kids.

To see these benefits in action,Sign up for personal training session and become a member today and get access to plenty unseen Results, along with meal plans and other exclusive content!

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INTERVAL TRAINING WORKOUT

Interval Training Workouts

Interval training workouts are characterized by high-intensity bursts of exercise followed by low-intensity exercise or periods of rest. Interval training in general has been medically proven to take a person’s fitness to a new level, and will burn more fat and calories than a slow, steady workout.  Results come quickly when you keep your body guessing and intervals are a great way to accomplish that. As a warning this isn't for the faint of heart.  Depending on your current fitness level, this may result in loosing your lunch! Here are some great interval workouts to get you started, or check out the benefits of interval training.

The Basics

Most of your current exercise routines can be easily modified into interval training workouts. All that’s typically missing are the intentional bursts of high-intensity exercise. Think about the sports that you commonly participate in, many of which are made up of continual interval sets. You chase a soccer ball hard for 20 seconds, then you walk for 10 seconds. You skate hard after the puck for a 2 minute shift, then rest on the bench for 2 minutes.  For example, stair interval training may be a simple way of incorporating interval training into your workouts. You may currently set the stair climber at the gym to a certain speed and put one foot in front of the other for 30 minutes. Instead, try finding an actual set of stairs, jog up one flight, followed by walking down one flight. Repeat this 10 times and compare your physical exertion levels to that of your normal slow and steady stair walking routine. If results are what you are after, then interval training workouts will be a great addition to your current fitness regiment.

How Will My Body Respond to Interval Training Workouts?

By pushing your body into the anaerobic zone (where you are gasping for breath), you can trigger many different responses that will be of benefit. Increased fat burning is one of the key interval training benefits, along with the heightened production of human growth hormone (HGH), which continues to burn calories well after your workout is over. Along with fat and calorie burning, interval training workouts help your body withstand an increased build-up of lactic acid. As a defence mechanism, lactic acid prevents permanent muscle damage from happening during extreme exertion, so a higher tolerance level is key if you want to spend more time working out at high levels. In general, we all know that the work we put in determines the results we will see. Our bodies have an amazing way of adapting, over time, to the same workout routine, thus producing minimal results. By continuously changing intensity levels during your workouts, you are challenging your body to perform outside of its normal capacity, thus heightening your level of endurance and fitness. Want to learn more, check out these additional benefits of interval training.

Start Slow

Before starting any interval training workouts, it is highly recommended that you consult your healthcare practitioner, especially if you have any chronic health issues. By increasing the level of intensity in your exercise, there are always risk factors involved, including injury. If you have never done interval training before, start slow by adding one interval exercise into your current workout routine. Monitor your heart rate to ensure you are staying within a safe range for your age and fitness level. Overall, have some fun with it and experiment! Interval training is a great way to keep things fresh and remove the stagnancy that can become of your workout routine!

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Home Workout Routine

Who said you need a gym membership to get fit? A home workout routine can be a simple, effective way to build muscle and sweat off those unwanted pounds. On the path to achieving your fitness goals, there are many distractions and excuses that can come between you and achieving these goals. The simple act of driving to the gym can often be a mental barrier that keeps us from working out. Now you don’t need to drive anywhere! By using some good old fashion creativity, a home workout plan removes the excuses and provides a time-efficient, cost-effective way to fit a daily workout into your busy schedule. Check out some of my favourite home workouts…

Benefits Of A Home Workout Routine

Convenience

It’s as easy as rolling off the couch, onto the floor, and starting your workout. When juggling a busy schedule, extra time in a day becomes rare, so for many people it makes sense to explore home workouts. Very little equipment is typically needed, and if you do bodyweight workouts, then your own body becomes the equipment. Only have 20 minutes to spare?

Cost Effective

If your budget is tight, saving $50-$100/month in gym membership fees feels good. And if there ends up being a bit of money left over at the end of the month, invest it in some simple equipment that will help you better accomplish your home workout routine.

 Privacy

No longer will you have to be constantly looking over your shoulder to see if anyone is watching you. In the privacy of your own home you can relax and focus on your workout without worrying about how your hair looks or if your Lulu’s are the latest style. In fact, you can forget about clothing all together if you like! There is no scientific research yet to back up the claim that working out in the nude produces better results, but there has got to be some benefit to letting it all hang out…maybe?

Get Your Family Involved

If you find yourself tripping over your kids while you are trying to get your workout done, get them involved! Run boot-camp workouts that requires your kids to complete different stations along with you. Make it fun for them, meanwhile you are pushing hard and completing a great workout. Want to add some weight to your air squats? Pick up a kid in your arms and get squatting! By the time you have teenagers in the house, you will have the most toned legs in the neighbourhood.

Do Some Research Before You Start A Home Workout Routine

At Perfect Fitness Routines, we want to provide you with the knowledge required to help you successfully achieve your fitness goals. Whether it is ideas for bodyweight workouts, home boot-camp workouts, or the most basic beginner workout, we want you to be able to use Perfect Fitness Routines as an ongoing resource for all your fitness needs. Check out our our Program for amazing videos that you can follow along with from home, including interval training workouts, weightlifting workout routines and sample meal plans. If you want a solid home workout routine, then you have come to the right place!

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YOUR BODY ON SUGAR ( INFOGRAGHIC)

Your Body On Sugar (Infographic)

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YOU BODY ON COFFEE ( INFOGRAGHIC)

This Is Your Body On Coffee (Infographic)

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5 Ways to Make Any Recipe Healthier

Cooking at home is a great way to eat healthy, but not all recipes are healthy. Here are 5 simple ways to make any recipe healthier.

Reduce the Amounts of Some of the Unhealthier Ingredients

One easy way is to substitute an ingredient for a healthier one. Whole wheat pasta, brown rice, leaner cuts of meat are substitutes that you will not notice.  They hardly (if at all) affect the taste of a recipe

Eliminate Some Ingredients

Sometimes you can skip ingredients all together! Condiments, cheese and toppings are easy ones that you won't miss too much. 

Change the Cooking Method

Instead of frying, bake your food! You'll save calories and fat. 

For foods that are already use baking as the cooking method (like cookies), keep these tips in mind:

- replace fats like butter with oil

- when oil doesn't work, try using pureed fruits/veggies.  Things like applesauce or prune puree work great.

- add fiber

- use less sodium

Portion Size

One of the easiest ways to make a recipe healthier (without changing the actual recipe) is to eat less of it! Keep portion sizes reasonable and you'll still get to enjoy your favorite foods. 

Keep a portion size chart handy in your kitchen or on your computer so that when serving yourself and others you have a reference for how much to dole out!

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THE PRINCIPLES ON GETTING LEAN MUSCLES ( PART 2)

THE PRINCIPLES OF GETTING LEAN MUCLES

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

                                                               

What to Expect

Some men can lose up to 5 pounds per week, says Juge, if they follow the diet strictly. He recommends striving for a weekly 2-–3 pound loss for more lasting effects. "That way it'’s not such a drastic change and you'’ll be less likely to put all the weight back on when the diet'’s done,"” he adds. Weigh yourself naked just once per week, at the same time, preferably on the same scale. That way it'’ll be as accurate as possible.

If you haven'’t lost any weight after the first week, it may be time to troubleshoot. In addition to following an exercise program, Juge'’s first line of defense is upping your cardio. Instead of one cardio session per day, he recommends doing 45 minutes of cardio in the morning, on an empty stomach. Then add a second 30-minute session in the late afternoon or evening.

If that doesn't stimulate weight loss, Juge'’s second line of defense is to cut carbs slightly. On lower days, drop to 60-–80 grams a day rather than 100. Eat this low-carb diet for two days, then insert one higher-carb day (150 grams).

Think of your nutritional plan as the anchor to stabilize all of your other efforts. Eating right will help you shed fat, increase your energy and definitely look the way you want to. Follow this get-lean plan faithfully, and you'’ll be showing off your new, leaner body in less than a month.

3 Favorite Diet Foods

Here are Juge'’s picks for the top three foods to turn to when you're trying to shed fat.

Egg Whites - "“There'’s no fat or cholesterol and they're pure protein. They'’re very easy to prepare -- they take just a couple of minutes to make."

Oatmeal - It'’s low in sugar, high in fiber and provides sustained energy. Choose the old-fashioned variety if you have a few minutes to spare, and the one-minute oats if you'’re in a rush. In a pinch, you can even rip open a packet of instant oatmeal (plain flavor only) -- just add hot water and stir.

Green Veggies - They'’re healthy and deliver many benefits, like fiber for improved digestion. They contain many valuable vitamins, phytochemicals and antioxidants for better health. Plus, they'’re bulky and fill you up for just a few grams of carbs per cup of veggies. (Quick tip: To quickly steam veggies, put an inch or two of water in a bowl, add veggies, cover bowl and microwave for 2-–3 minutes.)

Maintain Your Gains

Your 28 days are up -- you look great and want to keep it that way. Juge has an easy plan to maintain your body, yet enjoy greater flexibility with your diet. Number one, he says, is to eat a good, clean breakfast. If you'’re at home, it'’s much easier to do -— just scramble a few egg whites and have a whole-grain item (whole-wheat bread or a bagel, for instance) and/or some fruit. Eat dinner at home, again a healthy clean meal consisting of a lean protein source, green vegetable and whole grains. Then, bring a protein shake or bar with you to work for a midday meal. "You'’ve now got three clean meals taken care of,"” says Juge. So if you're eating at a restaurant at lunch and you want to have something different, you can have it. Just keep the rest of your meals pretty strict, without added sugars and fats.

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THE DIET PLAN OF GETTING A LEAN MUSCLE (DAY 1&2 DIET PLAN)

THE PRINCIPLES OF GETTING LEAN MUCLES

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

                                                                    

Day One

Meal 1

• 1/2 cup oatmeal (dry amount) made with water
• 1/2 cup strawberries
• 6 egg whites cooked with 1 yolk

Meal 2

• 1 cup green vegetables
• 8 oz. chicken breast

Meal 3

• Tuna sandwich made with 6-oz. can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, 2 leaves romaine lettuce

Meal 4

• Protein shake made w/ 40 g whey protein

Meal 5

• Chicken salad made with 8 oz. chicken breast, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli

1,817 calories, 255 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber

Day Two

Meal 1

• 1 medium bagel with 2 tbsp. reduced-fat peanut butter
• 6 egg whites cooked with 1 yolk

Meal 2

• 1 cup brown long-grain rice (cooked amount)
• 1 cup green veggies
• 6 oz. chicken breast

Meal 3

• 1 cup green veggies
• 6 oz. lean steak

Meal 4

• Protein shake made w/ 30-–40 g whey protein

Meal 5

• 8 oz. red snapper or halibut
• 1 cup broccoli

1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g fiber

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THE DIET PLAN OF GETTING A LEAN MUSCLE ( DAY 2 & 3 DIET PLAN)

THE DIET PLAN OF GETTING A LEAN MUSCLE (DAY 3,4&5 DIET PLAN)

Day Three

Meal 1

• 1/2 cup oatmeal made with water
• 6 egg whites cooked with 1 yolk
• 1 piece fruit

Meal 2

• 1 cup green veggies
• 8 oz. chicken breast

Meal 3

• 1 cup green veggies
• 6 oz. lean steak
• Large baked potato with skin (3-–4" in diameter)

Meal 4

• Low-carb, low-sugar protein bar

Meal 5

• Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa

1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber

Day Four

Meal 1

• 1 cup whole-grain cereal
• 1 cup 1% milk
• 1 piece fruit
• 1 Tbsp. peanut butter

Meal 2

• Large baked potato with skin (3-4" in diameter)
• 1 cup green veggies
• 6 oz. chicken breast

Meal 3

• Large baked potato with skin (3-4" in diameter)
• 1 cup green veggies
• 6 oz. lean steak

Meal 4

• Protein shake made w/ 30-40 g whey protein

Meal 5

• 16-oz. can tuna (in spring water) made with 1 Tbsp. fat-free mayo
• 6-8 stalks asparagus

1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber

Day Five

Meal 1

• 1/2 cup oatmeal made with water
• 7 egg whites cooked with 1 yolk
• 1/2 cup strawberries

Meal 2

• 1 cup green veggies
• 8 oz. chicken breast

Meal 3

• Large baked potato with skin (3-4" in diameter)
• 1 cup green veggies
• 8 oz. sliced turkey

Meal 4

• Protein shake made w/ 30-40 g whey protein and 1 cup berries

Meal 5

• 7 oz. lean steak
• 6-8 stalks asparagus

1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber

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NIGERIA BASIC DISHES AND THEIR CALORIES

                          

Boiled sweet potatoes and scrambled egg

A combination of complex carbs, lean protein, and healthy fat to keep you satiated and keep hunger at bay.

1 whole egg

2 egg whites

1 TBSP boiled pepper

½ TBSP olive oil

4 pieces of some very tiny fish (about 20 grams)

Salt and cube seasoning to tastes

270 gram boiled sweet potato

Makes 1 serving: Calories per serving:  409

Calories in Eba/Garri
To calculate how many calories there are in your Eba or your raw Garri that you drink, here is the calorie content of a cup of Raw Garri. Garri has 360 calories of which 99% is carbohydrate

Pounded Yam (Iyan)

Iyan (Pounded Yam) is one of our highest calorie high carbohydrate foods. Imagine you are dividing the amount of pounded yam eaten into cups (milk tins), then one cup of pounded yam is about 400 calories. I doubt if anyone eats that small a serving, so if for instance you eat 2 milk
tin-sized balls of pounded yam, you are already at 800 calories. By the time you tot up the value of your soup, you are looking at a very high calorie meal indeed.

Indomie Noodles
Depending on the size; super pack is 640 calories and the average nigerian would double this

Tuwo (White Cornmeal)
One cup of white cornmeal (tuwo) is roughly 450 calories

Rice
A cup of raw white rice is 693 calories you can further increase that with the way you cook it

Beans
In Nigeria, Beans is one of our favourite meals. It is loved by weight loss experts because of itshigh protein content. A cup of beans is somewhere around 378 calories

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THE PRINCIPLES ON GETTING LEAN MUSCLES ( PART 1)

THE PRINCIPLES OF GETTING LEAN MUCLES

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Your Get-Lean Principles

Strict. Strict. Strict. This is your mantra for the next 28 days. There'’s just no way around the diet, says Juge, and eating clean is the name of this get-lean game. Juge'’s diet plan is filled with fresh, clean foods that are as unprocessed as possible. Here are his three simple principles to shed fat fast.

1. Eat at least 1 gram of protein per pound of bodyweight, daily. If your protein intake is too low on a restricted-calorie diet, you'll lose a lot of muscle in addition to any fat you'’re lucky enough to shed. A high protein intake will help you preserve lean mass during your dieting phase. Choose lean high-quality proteins like egg whites, poultry, lean red meat and protein supplements. The diet provided here contains about 220-–250 grams of protein daily, fine for a male weighing 200-250 pounds. Up your protein only if you'’re heavier than 250 pounds, or you're very hungry and need to add food during the day. Juge suggests an additional protein shake for an easy quick fix. (If you'’re under 180 pounds, cut out 3 ounces of meat or chicken per day from the diet.)
2. Keep your carbohydrates low to moderate when trying to lose weight. "“On a low day you'’ll have closer to 100 grams of carbs,"” he says. "“A moderate day is about 150 grams of carbs." Juge prefers to rotate low and moderate days in order to keep energy high and provide a change of pace. Good, clean, fiber-rich carbs include oats, potatoes, rice and whole-grain bread.
3. Drink at least a gallon of water per day. It'’ll keep you hydrated and healthy. Water should be your primary beverage during dieting. Though many rely on diet sodas, Crystal Light and other low-calorie sweetened drinks, plain old water is really your best bet.

How to Stay on Track

Habits and cravings are the devil when it comes to dieting. Let's deal with habits first. Juge explains that it takes a good week or two to ease into dieting. "“Fast food is so easy and there'’s a McDonald'’s on every corner. The hardest thing is to develop the new habit of preparing your meals and taking them with you."” The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. For example, you might usually go out for a sub sandwich or burger at lunch. You"’ll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. It can be a real mental battle to stick to your food plan.

To stay motivated and deal with cravings, Juge has a couple of great recommendations. First, schedule a cheat meal on every seventh day. "Many of my clients have their cheat meal on Sunday, so then they'’re ready for Monday and the week to come,"” he says. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to -- pizza, lasagna, doughnuts, beer, chips, you name it! Remember, though, it's just one cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal.

Second, take a few photos of yourself to keep your motivation up. "Most of the people who come to me are doing it for a reason,"” he explains. "They'’re going on vacation, competing in a bodybuilding show, or maybe going to a reunion. I always have them strive for that goal. I take front, side and back pictures of them at the beginning and have them post the photos on their mirror at home. I tell them, just keep looking at that picture and think of what you'’re going to look like in a few weeks."

When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge. He recommends mixing a flavored protein powder in a blender with as much ice as possible, so it'’ll taste more like a milkshake. Day Five'’s protein shake includes a cup of berries, which will also help with sugar cravings. Once or twice per week, Juge adds, you can have a low-sugar high-protein bar. The newest varieties taste more like candy bars, with state-of-the-art sweetening techniques.

Your habits and cravings may both rear their heads at restaurants, where it'’s easy to blow your diet in seconds. To stick to the plan, says Juge, be diligent in ordering. "“Ask them to grill your meat without oil or grease. Ask for steamed vegetables with no butter. Get a salad (no cheese) with either fat-free dressing or a vinaigrette." After his 14 years in bodybuilding, Juge testifies that he'’s found many restaurants are accommodating, so there'’s no reason to avoid them as long as they'’ll cook to your preferences.

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NIGERIA BASIC DISHES AND THEIR CALORIES

Based on a 2,000 calorie diet:

Normal cholesterol intake per day is 300mg - if you have high cholesterol or high LDL - cholesterol intake per day is to be 200mg or less. How much is a serving? A serving is about the palm size of your hand. Shocking but true.

Basic Nigerian Dishes
The basic Egusi Soup enriched with few chunks of stockfish and two pieces of meat contains a total of roughly 700 calories per serving!!! Imagine eating it with about 3 wraps of pounded yam which is about 600 calories... The largest food group it contains is Fat. Egusi is very high in fat content. It has about 60% fat. And imagine the more calories for those who love adding lots of palm oil to our egusi soup. It also has about 11 percent carbohydrates. Proteins make up 30 percent while other elements make up the rest. Cholesterol - 306mg.

 Okra Soup
Okra soup with about one or two pieces of fish and a minimal amount of palm oil would be very good. Okra soup alone contains about 105 calories only per serving. So imagine how many calories you are saving by eating Okra Soup on its own. Here is a summary of what it contains: Okra has about 2.8g of Fibre per serving, 3g of Fat, 4g of Carbohydrates and 11g of Protein. So for those trying to lose weight, why not try okra soup ALONE any time you are tempted to eat your Pounded Yam or Eba.

 Ewedu Soup
Ewedu is one of the good soups for weight loss. If you are looking for a low calorie meal, you can count on Ewedu, especially considering the fact that her brother Gbegiri is also low in calories. A serving of Ewedu alone without meat contains only 97 calories!

Let's break down each of the food groups:
Fat content of 4g out of which 10% is cholesterol. The Carbohydrate content is 300mg (0.3g) and Protein is 18g. When thinking about a low-carb meal, Ewedu comes first to mind. Ewedu leaves are also called Jew's mallow and have been used for many medicinal purposes.

 Snails
The calories in snail aren't always too accurate, because different snails come in different sizes. This, however, is an estimate of the average snail which weighs about 100 grams. 1 snail contains 90 calories. Of this, 1g is fat, 16g is protein and Carbs comes to 2g. So while it is a healthy food; relatively low in Carbs and Fat, remember it;s high in calories. Try to limit your consumption to 1 or 2 with your meals so as not to have too many calories.

 Moi Moi
These are the calories in moi moi using the following ingredients:

White beans 1/2 cup (peak evaporated milk cup): 189 calories
1/5 teaspoon of curry powder: 1 calorie
1 tbsp salt: 0 calories
1/2 tbsp groundnut oil: 60 calories
1/4 slice onion: 16 calories
1 oz Crayfish
x1 Maggi Cube: 5 calories
I don't know what else you guys add to your Moi Moi, but using the ingredients above, the calorie content of a serving would be: 256 calories. Remember it all depends on what you add to it and how you mix it, how much water you add etc.

 Fried Plantain
1 Slice of Fried plantain contains 68 calories

Wheat Flour 1 cup of wheat flour contains 455 calories and the nutritional values are as follows. Carbohydrates 96g, Protein 12.9g and Fat 1.2g.

Boiled or Roast Corn
A large corn cob between 7 to 9 inches in length contains 123 calories of which 80 percent is Carbohydrate. In a medium sized cob of corn, between 6 and 7 inches in length, you can expect about 88 calories and 80 percent Carbs. In a small corn cob, about 5.5 to 6 inches in length, there are about 63 calories.

Eko, Pap, Akamu or Ogi
Eko/Pap/Akamu/Ogi is a meal made from corn. Eko is the solid form of pap, and is usually eaten with vegetable or stew as desired. For Eko, the calorie content depends on the way it is made and its consistency so it is difficult to quantify, but we can come up with an estimate based on the values of Pap. Since everyone prepares their Pap to different consistencies, we can appropriate the calorie content of the raw pap (the thick one that you store in the fridge and take from when you want to cook). 1 tablespoon of raw Akamu/Ogi/Pap contains 91 calories of which 99.7% is purely Carbohydrate.

Irish Potato

128 calories in one small to medium size potato
161 calories in one average medium size potato
278 calories in one medium to large size potato

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EXERCISE FOR WOMEN WHO WEAR HEELS

The 7 Best Exercises for Women Who Wear Heels

You'll love these feel-good moves if you wear pumps all day long.

There's 

nothing like a pair of killer heels to make you feel put-together, confident, and sexy as hell. But wearing heels day in and day out can do a number on your feet, ankles, and calves. Here's what we mean: When you wear heels, the lifting of your ankle puts your calf muscle in a shortened position, explains Bodyline-based personal trainer  Ify Akobundu. This can lead to pain in your ankles or knees. "We want to combat that by stretching and lengthening the muscles. "You also want to strengthen the glutes and hamstrings [butt and back thigh muscles] to make sure you are stable and have support."

Heels also challenge your balance, as anyone who has done the Bambi-on-ice walk understands, which puts extra pressure on your ankles and the muscles in your legs. (Your leg muscles help keep you stable as you walk.) That's one reason why your feet and legs might hurt after a night out on the town.

But you don't have to give up your favorite heels (we're looking at you, leopard print Calvin Klein pumps) if you don't want to. These stretching, massaging, and strengthening moves will keep your legs feeling as good as they look. On days that you work out, complete all seven exercises as part of your warm-up. On off days, mix and match the first five moves to stretch and relieve aching 

dog.

MOVE 1Rocking Down Dog

Start on your hands and knees. Pull your butt up to the ceiling while you straighten your arms and legs 

(A). Lifting at the heel, pedal your feet up and down 

(B). Alternate feet and try to get your heel to the floor. Pedal 10 times per foot.

MOVE 2Calf Stretch

Stand at arm's length facing a wall. Step forward with your right foot; keep both feet flat on the floor. Place your hands on the wall at chest-height. Press your right knee toward the wall so you feel a stretch in your left (rear) calf. Hold two seconds, then release the stretch. That's one rep. Do eight reps per leg.

MOVE 3Calf Roll

Sit flat on the floor with your legs straight, your hands on the floor behind you. Place a foam roller under your right ankle and cross your left leg over your right. Raise your butt a few inches off the floor 

(A). Press your body forward as you roll the foam roller up your calf 

(B). Continue rolling up and down your calf slowly. If you find a spot that feels especially tight, pause for a few seconds. Roll for two to three minutes per side.

MOVE 4Foot Roll

Grab a small, hard ball, such as a tennis, lacrosse, or golf ball. Stand near a wall for balance. Place the ball under your foot. Roll the ball up and down your foot, focusing on the arch. Control the intensity by shifting your weight. Roll for one minute per foot.

MOVE 5Ankle Circles

Standing on your right leg, raise your right knee to hip height; grab your thigh for support 

(A). Moving only at your ankle, slowly trace a circle with your toes 

(B, C). Do five circles per foot.

MOVE 6Hip Raises

Start lying face up on the floor. Bend your knees and place your feet flat on the floor (A). Lift your hips so that you form a straight line from your knees to your chest (B). Squeeze your butt for one second, then return to the starting position. That's one rep. Do three sets of 20 reps. Rest one minute between sets. 

MOVE 7Single-Leg Dumbbell Straight-Leg Deadlift

Stand balancing on your left leg while holding a pair of dumbbells near your thighs 

(A). Bend at your hips to lower your torso toward the ground. Bend your left knee slightly until you feel a stretch in your left hamstring. Extend your right leg straight out behind you 

(B). Snap your hips forward as you return to the starting position. That's one rep. Do three sets of 10 reps on each leg. Rest one minute between sets.

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