Nigerian Female Celebrities who are pretty but in need of weight loss

You only need to get close to Omotola (below) to actually appreciate how pretty she is but  unfortunately she falls into my list of celebs that are in dire need of  fitness trainer. I love her so much and she knows it.

 Halley Berry is 46 years old and still takes absolute care of her body.

Obesity is often a sensitive subject in Nigeria but one that should and must be dealt with. Just for clarification purposes, ‘Obesity’ is a term used to describe somebody who is very overweight with a high degree of body fat. Across the globe any celebrity worth his or her salt is often conscious of his or her diet to avoid being labeled as obsessed because they have impressionable following that look up to them and more importantly because obesity has negative health implications. I am often astounded to come across an obviously obsessed or near obsessed celebrity being passed off as curvy by the Nigerian press. Being obsessed is nothing to be ashamed of but something to be tackled.

The intention behind this article is absolutely not to mock anybody but to create the awareness that obesity is a health issue which the government via the state and Federal ministries of health should have several robust campaigns against.

Being a celebrity comes with a responsibility and one these responsibilities is taking absolute care of your body by eating and staying healthy. In the Bible, it is written that your body is the temple of the Lord so you are required to take care of it.

In this article I have posted images of Nigerian celebrities not yet in their 40s and their American counterparts that are well into their 40s- 60s but yet work so hard to ensure they maintain healthy bodies.

I quite appreciate the fact that out cuisine in Nigeria is usually high in carbohydrate but that is not an excuse at all from my perspective.

Funny, enough all the obsessed celebrities in Nigeria want to shift the excess weight but they aren`t disciplined enough to do it hence they resort to ordering photographers to Photoshop inches off their waist in order to make them appear slimmer and curvier in photos.Who is fooling who?

While, I am on this issue, I must stress that I have absolute respect for Genevieve Nnaji. Her weight has remained the same since she walked into my showroom  five years ago. In Nigeria where most of her colleagues are too lazy to watch their weight; I dare to say she is much disciplined and I duff my trilby off to her.

I am probably the best friend these Nigerian celebrities have right about now because I am saying it to them like it is. Again, my intention isn’t to insult but to inform.

In summation, I say, to whom much is given, much is expected.

Waje sings like an angel. I love to listen to her sing but she needs to hit the gym asap.

Toni Braxton is 45 years old while Ini Edo (below) is about 31yrs. Figure that out

This is Ini Edo on her wedding, I guess. Most women try to be as fit as possible on their wedding,she better come and register for our 12 week bridal workout.

  

Mercy Johnson and Toolz. This is photoshop gone crazy. These two need to hit the gym.Nothing personal just the bitter truth.

Madonna rocks Atlantic City on her MDNA Tour

Madonna is 54 years but she will give some Nigerian celebrities in their late 20s a run for their money when it comes to fitness. Not good at all for Nigeria.

My utmost respect goes to Genevieve for keeping it together. I am not fan of Nollywood but nonetheless, she is the queen of Nollywood,she is the angelina jolie of NollyWood.

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The Best Stamina-Increasing Exercises

Stamina is the ability to withstand fatigue or resist disease; when applied to a health and fitness setting, it is the ability to sustain physical activity or sport for a prolonged period of time. Stamina involves both aerobic endurance, which is low to moderate intensity prolonged exercise, and anaerobic endurance, or short and very high intense exercise. The best way to increase your stamina is with exercises that challenge both types of endurance and muscles. To experience gains, you need to overexert your body. Talk to your doctor before beginning any new exercise program.

Intervals

Interval training involves short bouts of high intensity work followed by a longer bout of lower intensity work. In a study published in the October 1996 issue of the journal "Medicine and Science in Sports and Exercise", researchers found that subjects who performed moderate cycling exercises for 60 minutes a day for six weeks improved their aerobic endurance but experienced no change in anaerobic endurance. Another group of cyclists who performed eights sets of high intensity, 20-second intervals with 10 seconds of rest in between for six weeks not only improved their aerobic endurance more than the moderate intensity group but also improved their anaerobic capacity by 28 percent.

Weight Training

Lifting weights is mostly anaerobic and not only improves your strength but also your muscular stamina and your ability to perform activities of daily living such as vacuuming, shovelling snow or gardening for extended periods of time. According to the National Strength and Conditioning Association, to experience both strength and endurance gains in weightlifting, you need to lift a weight heavy enough that you experience muscular fatigue within eight to 15 repetitions. Perform weight training exercises at least two days per week, working every major muscle group with about eight different exercises per session.

Circuits

Circuits involve three to 12 different stations that incorporate strength training, cardiovascular exercise or both. Circuits emulate everyday life because your body does not get a break from movement, however individual muscle groups do. They challenge your strength and both anaerobic and aerobic endurance, making it the perfect combination for improving stamina. To do a circuit, combine basic strength training exercises and do each one for 30 seconds before moving on to the next. Give yourself a 30-second break in between each exercise. As your stamina improves, reduce your rest time to 15 seconds and increase your work time to 45 seconds.

Cardiovascular Exercise

The best way to improve your aerobic endurance and therefore your ability to withstand low to moderate intensity work for a long time is with prolonged cardiovascular training. Start with 30 minutes of low to moderate intensity cardiovascular exercise such as walking, jogging, hiking, cycling or swimming. Each week try to increase the amount of time you can exercise by five minutes or increase your distance a little. Add another quarter mile on the walk or jog, or another lap in the pool.

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Advanced Training Techniques

Advanced Training Techniques

The training programs shown in this sections are both HIT style programs. HIT stands for High Intensity Training. They are used by bodybuilders for very large gains in muscle mass and strength, but involve lifting very heavy loads of weight and if you attempt them you should have someone spotting at all times. Hit training involves doing very few reps of 90 percent of your maximum, which greatly increases strength but reduces endurance.

 

 

 

 

HIT training program #1

Note: Do a short warmup set before each exercise with approximately 50% of the weight you will use for the main working set. Do about 4 - 6 reps with this lighter weight, just enough to get warmed up.
Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps
( Source: program taken from www.bodybuilding.com)

HIT Training Program #2

Day 1 - Monday

Exercise	Weeks 1 & 3	Weeks 2 & 4
Deadlift -	1 x 5	5 x 5
Chins -	5 x 5	1 x 5
Shrugs -	1 x 5	5 x 5

Day 2 - Tuesday

Exercise	Weeks 1 & 3	Weeks 2 & 4
Bench Press -	5 x 5	1 x 5
Dumbbell Shoulder Press -	1 x 5	5 x 5
Lateral Raise -	1 x 15	1 x 15

Day 3 - Thursday

Exercise	Weeks 1 & 3	Weeks 2 & 4
Squat -	5 x 5	1 x 5
Leg Curl -	1 x 5	5 x 5
Calf Raise -	5 x 5	1 x 5

Day 4 - Friday

Exercise	Weeks 1 & 3	Weeks 2 & 4
Close Grip Bench Lockouts* -	1 x 5	5 x 5
Pushdowns* -	5 x 5	1 x 5
Seated Dumbbell Curls -	1 x 5	5 x 5

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Cardiovascular Endurance

                         Cardiovascular Endurance

Cardiovascular endurance is the most important aspect of fitness. It is basically how strong your heart is, which can potentially add years to your life. The heart is the most important muscle in the human body and if it is kept healthy then you can avoid numerous health problems. Another reason that cardiouvascular endurance is important is because your heart controls the oxygen flow to all your muscles - meaning cardiovascular health has a direct impact on your performance, both endurance and strength wise.     The reason your cardio performance can be improved is because the heart is a muscle, and like all other muscles in the body if you keep working it it will adapt to the workload given. This allows us to have direct control of how healthy one of the most important systems in our body is. But keep in mind there are other factors that effect heart health, such as cholesteral, and blood pressure. Eating right and exercising will ensure that your heart becomes, and remains, healthy throughout your life.     Many people are suprised at how easy it is to improve their cardiovascular endurance. All it takes is 15 minutes of exercise while in your target heart rate, 3 times a week. Although this isn't the most effective way out there, it is a quick convenient way to get into better shape and is definitely perfect for a beginner. Depending on the cardiovascualr exercise, it may also improve muscular endurance. Below is a chart that you can use to find your target heart rate, and a basic exercise program for cardiovascular training. Beginner's Cardiovascular Training Program Day Exercise#1 Exercise#2 Exercise#3 1 Treadmill 15-20min- light jog to run Rowing Machine 15-20min- quick pace Push-ups 3 sets of max # of reps 2 Cardio Bike 15-20min- medium to quick pace Chin-ups 3 sets of max # of reps Step Machine 15-20min- quick pace 3 Treadmill 15-20 min- light jog to run Skipping Rope 10-15min- fast pace Tricep Dips 3 sets of max # of reps This program should be carried out over a week long period and can also be used for muscular endurance.

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What is Resistance Exercise?

Resistance exercise is also known as strength training, and it is performed to increase the strength and mass of muscles, bone strength and metabolism. It is important for you to gain sufficient muscle strength, because it can help you perform daily activities with ease. Resistance exercise stimulates the development of small proteins in muscle cells, which will in turn enhance your muscles' ability to generate force.

Benefits of Resistance Exercise

Resistance exercise can benefit your body in many ways. It can bring about an increase in the levels of high-density lipoprotein, or good cholesterol, and this will contribute to better cardiovascular health. It also affects your body composition in a positive way. Since muscles can burn calories, an increase in muscle mass will reduce body fat and enhance your metabolic rate. As such, resistance exercise is an effective way to lose and maintain weight.

It is also known that resistance exercise can increase the amount of bone minerals in your body, and this can make you less susceptible to osteoporosis. If you are above the age of 35, your body will experience gradual loss of muscle mass, and you will become weaker as you grow older. If you perform resistance exercise on a regular basis, you can slow down the loss of muscle mass. In a study, men and women who were in their 70s and 80s underwent resistance training for 10 weeks, and researchers noticed that their muscle strength, agility and mobility had increased dramatically after the training. Many physicians order their elderly patients to do-resistance exercise at least two times a week. 

Studies have also shown that resistance exercise may be more effective than aerobic exercise in improving body image and self esteem. One reason for this is that resistance training provides more immediate results. After training for a short period of time, you will notice that your muscles have grown and become more toned.

The Resistance Workout

Usually, a resistance workout is made up of several different types of exercises. These are mostly performed on exercise machines that are specifically designed for building certain muscle groups. A typical workout lasts for about half an hour, and you can do just one or several sets of each exercise. In one set of exercise, you can do 8 to 15 repetitions. If you want to see growth in muscle strength and mass within a shorter time, it is recommended that you perform two or three workouts every week. You will see the most improvement in the first few months of training.

Resistance Exercise Methods

There are basically three different ways to do resistance exercises, and they are weight machines, free weights and callisthenics. When you are using weight machines, you can choose the weight you want to lift by adding or removing plates, but your movements will be dictated by the machines you use. On the other hand, free weights allow you to determine and control the position of your body when you are lifting weights. Callisthenics are performed without the use of weights, and they include exercises such as push ups, sit ups and chin ups. In these exercises, your body weight acts as the resistance force.

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THE 10 BEST FOODS FOR ABS AND KEEP YOU IN GOOD SHAPE

Almonds

These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. "A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain," says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the compositionof their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.

Try for: An ounce a day (about 23 almonds), with approximately 160 calories. An empty Altoids tin will hold your daily dose perfectly.

Eggs

You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels. "The protein and fat in the egg may be contributing to the feeling of satiety," says lead researcher Nikhil V. Dhurandhar, PhD.

Try for: One egg a day, unless you have high blood cholesterol, in which case you should check with your doctor first. (One egg packs about 213 milligrams of cholesterol.)

Soy

Soybeans are a great source of antioxidants, fiber, and protein. Plus, they're incredibly versatile. Snack on dry-roasted soybeans, toss shelled edamame into soups, and slip a spoonful of silken tofu into your morning smoothie. Liquid soy also makes a good meal replacement: A study from the Journal of the American College of Nutrition found that overweight subjects who drank a soy milk-based meal replacement lost more weight than those who consumed a traditional dairy-based diet drink.

Try for: Twenty-five grams of whole (not isolated) soy protein daily. A half cup of steamed edamame contains about 130 calories and 11 grams of protein. Four ounces of tofu (94 calories) contain 10 grams. Choose whole soy foods over products packed with "isolated soy protein" -- the latter may not provide all the benefits of whole soybeans.

Apples

A 2003 study in the journal Nutrition found that overweight women who consumed three apples or pears a day for three months lost more weight than their counterparts who were fed a similar diet with oat cookies instead of fruits. "A large apple has 5 grams of fiber, but it's also nearly 85 percent water, which helps you feel full," explains Elisa Zied, RD, author of So What Can I Eat?!(Wiley, 2006). Apples also contain quercetin, a compound shown to help fight certain cancers, reduce cholesterol damage, and promote healthy lungs.

Try for: An apple (or two) a day. A study published in theJournal of Agricultural and Food Chemistry found that the Red Delicious, Cortland, and Northern Spy varieties had the highest antioxidant activity.

Berries

Most are loaded with fiber, every dieter's best friend. The more fiber you eat -- experts say that it's best to get between 25 and 35 grams every day -- the fewer calories you absorb from all the other stuff you put in your mouth. That's because fiber traps food particles and shuttles them out of your system before they're fully digested. Berries (and other fruits) are also high in antioxidants, which not only help protect you from chronic diseases like cancer but may also help you get more results from your workouts. "Antioxidants help improve blood flow, which can help muscles contract more efficiently," says Dr. Katz.

Try for: At least half a cup daily, or about 30 calories' worth. Don't limit yourself to the usual suspects, like raspberries, blueberries, and strawberries. If you can find them, add boysenberries, gooseberries, and blackcurrants to the mix for excitement.

Leafy Greens

Their cancer-preventing carotenoids won't help shrink your waistline, but their low calorie count definitely will. One cup of spinach contains only about 40 calories, while a cup of broccoli has 55 calories and satisfies 20 percent of your day's fiber requirement. Most leafy greens are also a good source of calcium, an essential ingredient for muscle contraction. In other words, they help fuel your workouts.

Try for: Three servings daily. Keep a bag of prewashed baby spinach in your fridge and toss a handful into soups, salads, pasta dishes, stir-fries, and sandwiches. When you get sick of spinach, reach for a bunch of arugula, broccoli rabe, or broccolini, a cross between broccoli and Chinese kale.

Yogurt

People who get their calcium from yogurt rather than from other sources may lose more weight around their midsection, according to a recent study published in theInternational Journal of Obesity. The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.

Try for: One to three cups a day of low-fat or fat-free yogurt. Choose unsweetened yogurt that contains live active cultures. Add a handful of fresh chopped fruit for flavor and extra fiber.

Veggie Soup

Researchers at Pennsylvania State University found that people who ate broth-based (or low-fat cream-based) soups two times a day were more successful in losing weight than those who ate the same amount of calories in snack food. Soup eaters also maintained, on average, a total weight loss of 16 pounds after one year. "Plus, it's a simple way to get your vegetables," says Susan Kleiner, PhD, RD, author of Power Eating (Human Kinetics, 2001).

Try for: At least one cup of low-calorie, low-sodium vegetable soup every day.

Salmon

Seafood, especially fatty fish like salmon, tuna, and mackerel, is an excellent source of omega-3 fatty acids. These uber-healthy fats may help promote fat burning by making your metabolism more efficient, according to Kleiner. An Australian study showed that overweight people who ate fish daily improved their glucose-insulin response. Translated, this means that seafood may help slow digestion and prevent cravings. If that doesn't hook you, consider this: Seafood is an excellent source of ab-friendly protein.

Try for: Two four-ounce servings per week. Wild salmon, though pricey, contains more omega-3 fatty acids than farm-raised. (If it doesn't say wild, it's farm-raised.) If seafood's not your thing, you can get your omega-3's from flaxseed (grind and sprinkle on your cereal) or walnuts.

Quinoa

Never heard of it? Pronounced KEEN-wah, this whole grain contains 5 grams of fiber and 11 grams of protein per half cup. Cook it as you would any other grain (although some brands require rinsing). Quinoa's nutty flavor and crunchy-yet-chewy texture are like a cross between whole wheat couscous and short-grain brown rice.

Try for: At least one half-cup serving (a third of your whole-grain requirements) per day. Try substituting AltiPlano Gold brand instant quinoa hot cereal (160 to 210 calories per packet), in Chai Almond and Spiced Apple Raisin, for oatmeal. Look for it in health-food stores.

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