NASTY FOOD ADDITIVES TO AVOID !

Have you ever tried to eat healthy? I have, and I can tell you that from firsthand experience it can be daunting and frustrating! We all know the basic rules, don't overeat, don't eat late, reduce bad fats and avoid added sugar like it’s the devil!

However I am willing to bet that nobody ever told you about avoiding hidden food additives. Have you ever seen that woman at the super market who keeps on reading and rereading food labels without seemingly making up her mind? Don't blame her and if you knew what she knows you would be as paranoid as she is!  

6 WAYS TO MAXIMISE YOUR WORKOUT!

We all Workout for different reasons, whether it’s for the “high” of running till you are out of breath or the “pump”  you get from working your muscles to death. While exercise jargon can be confusing, what is not in doubt is that we need to maximize those precious minutes we squeeze out of our busy schedules to exercise.

To get the best out of your workout, you need to plug energy leaks in your workout. Energy leaks can best be summed up in two ways; they are those bad habits you have picked up that retard your progress, two they are those good habits you have not yet inculcated into your workout to help make the most of it.

The good news is that its pretty easy to fix these leakages. Below are my favourite tips for improving your workout, I guarantee that if you apply them to your workout you will get your desired results, whether its burning off that pot belly, losing the spare tire or building an incredible 6 pack, it works for everything!

Still here? Better get to it!

Thanks, and do have a wonderful day!

1.   DRINK MORE WATER!

Have you noticed that anything that is dehydrated looks shrunken and lifeless? Think of dried fruit and you get the picture. Well that’s the same effect you get from not drinking enough water during your workout.The more hydrated you are the easier it is for your muscles to fight fatigue and cramp, this is especially important when lifting weights and running long distance. If you have ever had “muscle pull” while running or playing football then you have found your culprit! To nip it in the bud, be sure to drink enough water before, during and especially after your workout.

MYTHS ABOUT FEMALE WEIGHT LOSS, TRAINING, NUTRITION AND FITNESS!

Caveat Emptor!

 If you are in the business of buying and selling then you have probably heard this Latin phrase more times than you care to remember! We all know that it means “let the buyer beware!” So how does this relate to female training and fitness? Well this world of ours is one huge market, full of hustlers and more. There is so much information and misinformation about what is right and wrong about any given fitness topic that you just have to be careful about buying into everything you are told.

If you are a woman (or Man) who wants to get back in shape, lose weight or just live a healthier lifestyle. It’s safe for me to assume that you would probably consult the internet for information, and here’s where it can get tricky as you try to sift through all the information at hand and you end up consulting multiple sources and you'll often get multiple answers. What I want to do today is to clear up all the smoke that can cloud your thinking. I have decided to address six common misconceptions when it comes to women's training, nutrition and weight loss. Thereby saving you the confusion—and lost time—that comes from Googling it!

Ladies if you just scroll down you will find out real answers to questions that have kept you out of the gym and from creating your perfect body, so please read on and find out the whole unadulterated truth and if you are a guy don’t close the page. You will find useful tips for your better half and she will love you all the more for it. So what are you waiting for?

Do have a lovely day!

MYTH 1: Lifting heavy will make you look like a man

Chei! This has to be number one and we have all heard it before! Sadly a lot of people buy into this and don’t exercise. Ladies let’s cut the BS once and for all,  it isn’t true! It’s true that any woman who lifts weights over time will become progressively stronger, but that doesn't mean that she'll physically start to look like a man. You see, women produce very little testosterone compared to men. Even serious female trainers with years of experience can't build the bulky muscle you see on male bodybuilders. So don’t fret about looking like a man ok? I know you have seen women who look like the incredible hulk and I have only this to say: STEROIDS! If you are not into that, then you have nothing to fear. For the normal woman, the process of becoming stronger and building lean muscle mass is the accumulation of dozens—if not hundreds of workouts. By adding lean mass to your body, you burn more calories on a daily basis and stay leaner. So don't be afraid to grab some heavier weights!

Steroids in Action!

Natural weight training!

HOW TO GET ABS LIKE IYANYA AND FLAVOUR

Iyanya's got it!

Abs! Abs! Abs! Everybody is talking about them, every guy wants them (yes even you!) No thanks to our recent celebrity culture and social media. Every day we are assaulted with images of Iyanya’s chiseled midsection or flavour’s flat six pack. It’s enough to make any couch potato sick and green with envy, hell maybe even both! Ladies are not left out as even they are not immune from the celebrity “flat tummy”.

So its established we all wish our abs could be flat and muscular, but at this junction reality bites! Years of not caring, not eating right and the sheer weight of work and family stress in this rat race called life have taken its toll and most of us look more like Rick Ross than Usher!

There is good news and bad news. The good news is that you can still get the abs you want, the bad news is you are going to have to work very hard for it! To guide you along this path, I have developed what I call the Nine Ninjas of abs development. They are a set of rules that govern how you exercise your abs, follow them and you will release the Iyanya in you quicker than you can say kukere! Trust me! And if you are a total stranger to Abs training or working out, the video below will be of great help to you. So what are you waiting for? Get off that couch and be who you really want to be, you deserve it!

Thanks and do have a lovely day!

Do your abs at the Start of Your Workout

GET MORE FIBER IN YOUR DIET AND LIVE LONGER!

               

Fiber!  It’s arguably one of the most important things in your diet. Now almost everybody has heard about the need to have more fiber in their diet, but what exactly IS fiber and why is it so important to our health and wellbeing? The first thing you should know about fiber is that I am not talking about the material in your shirt! The craziest thing about fiber is that your body does not absorb or digest it yet it is as important for your health as protein and carbohydrates, in fact not having enough fiber in your diet will make your trips to the toilet a living nightmare instead of a pleasant cargo discharge! If you know what I am talking about then you definitely need to read this piece!  A lack of fiber in the diet can have more dire health consequences than problems in the toilet; cancer and death can be on the horizon if a lack of dietary fiber is not addressed. I am not trying to scare you but just laying down the facts, what really scares me is that there is an overabundance of dietary fiber in Nigeria yet most people lack it and are not aware they lack it. What we want to do here at corefitness is to make you aware of dietary fiber, why you should make it a must in your diet and how you can get enough of it.

CHOLESTEROL Q AND A !

                                                        

This will be my fourth post on cholesterol in the last year; please don’t get angry or bored it’s just that this topic is too important to overlook for long. High Cholesterol is a potential killer and precursor to heart disease. Conversely, high cholesterol is probably one of the most misunderstood and feared health issues of our generation, there are so many myths and misconceptions including my favourite “I am not fat, I don’t have high cholesterol!”  The truth is that you will never know your cholesterol levels till you get tested. Once again, I want to help you set the records straight on what you should know about cholesterol and how it affects you. Here at Corefitness we are all about education and entertainment, so  I invite you to take a very simple test on what you know and what you think you know about our frenemy called cholesterol. I hope you find this piece interesting and I hope it also scares you a little into making to lifestyle changes that will help lower your blood cholesterol and lead a fitter and healthier life.

Thanks and do have a wonderful day!

2015! DON’T MAKE RESOLUTIONS, JUST DO IT!

I will not say happy new year, as it cannot explain my absence for the last few months nor will I say compliments of the season as I don’t know how you are feeling right now! I will however apologize for the title of today’s post as the second part sounds like a Nike commercial!

RESOLUTION! I have never liked the word, when I hear it what comes to mind is a radical change, ill-conceived and ill executed and doomed to fail.  Personally I prefer the word COMMITMENT which brings to mind actions based on well thought out plans with perfection as the final destination. Now perfection is almost impossible to achieve so with commitment you keep on chasing it, with resolutions, especially the “new year” ones you are liable to give up when adversity strikes.

There is a wonderful story I stumbled across recently that illustrates what commitment can do for you.

LOW SPERM COUNT; CAUSES AND NATURAL REMEDIES THAT CAN REVERSE IT!

Low sperm count! This phrase is becoming more common by the day. It seems that the more our society embraces western life and technology, the more we have to grapple with this problem that was relatively alien during the time of our fathers. Truth is men have always had issues with fertility but society always blamed the woman. However due to modern science we now know better, in fact about half the cases of infertility can be traced to male problems. Today I would like to briefly outline the most common causes of low sperm count, simple lifestyle adjustments and supplementation that can help improve the situation. If you know anybody who needs help in this department then this post will be of great help, of this I can guarantee. I know I have been off the radar for a while, what can I say? Life’s challenges can be somewhat overwhelming at times. Here’s wishing you guys a wonderfully long weekend and Barka de Sallah!  

Do have a wonderful day!

Causes of Low Sperm Count:

Semen production is a complex process that involves the hypothalamus and pituitary glands as well as the functioning of the testicles. Low sperm count may be caused by a number of health issues. These may include but are not limited to the following:

Infections:

  Infections of the scrotum may interfere with semen production and block the passage of sperm with heavy scarring. This includes STDs such as chlamydia, gonorrhea, as well as prostate inflammation, mumps, and urinary tract infections.

Problems with Ejaculation:

 Problems such as retrograde ejaculation occur when sperm backtracks into the bladder during ejaculation. Underlying causes include diabetes, spinal injuries, and bladder surgery.

Abnormal seminal fluid:

Usually the fluid is thick and as a result, the sperm are unable to make their way through the vaginal tract. Thicker fluid also has a greater amount of dead sperm, which can cause live sperm to die before reaching the uterus. Issues with the ductal system, obstructions, missing vas deferens, scar tissue from an infection, can also cause low sperm; even a hernia can cause issues.

Hormone Problems:

 Sperm production is regulated by the hypothalamus, pituitary gland, and testes. Hormone imbalances which include changes in the thyroid and adrenal glands can suppress semen production.

Steroids:

Bodybuilders and athletes beware!  Steroids which help to increase muscle mass and increase athletic performance suppress the ability of the testes to produce testosterone. Decreasing natural testosterone has a direct impact on the amount of sperm produced. They can even affect the hypothalamus and pituitary glands even after the steroids have been stopped. This effect can be permanent.

Alcohol:

 Guys please pay special attention to this point! Not only is alcohol a depressant, it can also affect the hormonal axis and is a directly toxic to your testicles! It is linked to liver ­dysfunction, nutritional deficiencies and in high quantities it can contribute to decreased sperm production. Guys I know total abstinence is a stretch so its best to limit yourself to no more than an average of 1 drink a day, and no you cannot drink it all at once!

Chemical Exposure:

 Exposure to industrial chemicals such as toluene, benzenes, herbicides, pesticides, and organic solvents can have a detrimental effect on semen volume and count.

Obesity:

 Being overweight can lead to increased estrogen levels, reduced testosterone and ultimately reduced sperm counts as well as less mobile and less motile sperm. Some studies have suggested that obese men tend to have altered levels of testosterone and other reproductive hormones as compared to men who are of normal weight.

Smoking:

Research shows that smokers have sperm counts that are on average 13-17% lower than those who do not. Furthermore, smokers lose an average of 10-15 years from their life expectancy and nearly half will die from a smoking-related disease.

Treatments:

Now for the good news, more than 50% of the cases of low sperm count are treatable. Treatment depends on exactly what is causing the problem. Once you understand the cause of your low sperm count you can develop a treatment plan that has a higher chance of success.

There is also a great deal of natural treatment plans available outside of seeing a doctor. A great number of the issues can be treated though natural methods which include exercise, temperature control, emotional wellbeing, and multivitamin supplements. Below are some of the more common natural treatments for low sperm count.

Control Your Body Fat:

Eating a healthy diet is one of the best means of improving sperm count. A healthy diet will help you maintain a healthy weight. Try your best to avoid sugar, junk food and fried foods that can easily pack on the pounds. Having a healthy amount of body fat but not too much can go a long way to helping with sperm count. Overweight people have a greater chance of developing lower sperm levels than those that are height and weight proportionate. By eating healthy and exercising regularly, you can reduce body fat and create a healthier environment for sperm.

Moderate Exercise:

Moderate exercise is recommended as studies have shown it can boost healthy sperm production. The key word here is “moderate”.  Just as with everything in life, excess is never a good thing when it comes to exercise. Over training puts stress on your body and nervous system and increases your stress levels.

Athletes are at a higher risk for low sperm which can be attributed to over training. Exercise surprisingly can also have a direct impact on s your sperm production especially in athletes, however generally the amount of exercise required to reach this level equals 100 miles a week for runners and greater than 50 miles for cyclists. So if you do less than that you are safe.

Watch Your Crotch:

If you wear tight underwear, sit for long periods, use laptop computers directly on your lap with no protection you could experience the same overheating as if you were to use hot tubs on a regular basis. Consider changing to looser underwear, boring old boxer shorts is better for your sperm than briefs or tights. Also, getting up on a regular basis and walking around and either use your laptop on a table or purchase a laptop tray that can support the computer away from your lap.

SUPPLEMENTATION:

This is a very big deal. Due to the stress and pollution we face every day as well as our terrible diets most of us are deficient in the vitamins and minerals our bodies need for healthy sperm production. Hence the need to supplement the following:

Zinc (15-60 mg/day):

Zinc deficiencies can dramatically reduce sperm count. This is why it is recommended you intake between 15-60 mg/day for optimum health.

L-Arginine (2-4g/day):

 Studies have shown that Arginine boosts sperm count and motility. Research performed by the University of Michigan found taking L-arginine for several months showed 62% of the participant’s experienced significant improvements in sperm count.

A 2006 study published in the “Biology of Reproduction” journal found that L-arginine improved the synthesis of nitric oxide by sperm cells. Sperm requires nitric oxide during the fertilization cycle. In addition, sperm motility was improved.

According to the American Medical Association, approximately 31% of men suffer from sexual dysfunction. Because L-Arginine is an essential amino acid and improves testosterone production it is considered and safe and effective for restoring sexual vitality. This occurs through synthesis of nitric oxide, which improves blood circulation to the penis and helps keep erections firm. Insufficient blood flow can often lead to soft erections. These are some of the many benefits of taking L-Arginine supplementation.

L-Lysine: 

Researchers have concluded that this amino acids plus zinc increases sperm produced, stimulates testosterone production, and improves semen quality.

B-12 (10-100mcg/day):

 B-12 along with B-Complex can restore balance to testosterone levels and increase total sperm count. In one study, men who were deficient in B-vitamins took 1,000 mcg of Vitamin B12 daily and experienced a 400% increase in total sperm count.

Selenium (100-200mcg/day):

 Selenium deficiencies are responsible for fragile sperm with immotile deformed tails. Selenium is an essential mineral and micronutrient for health sperm count. In one double-blind study, researchers found that sperm counts increases 100% after supplementation with selenium.

Essential Fatty Acids:

 Omega 3-6-9 supplements contain fatty acids such as that found in oily fish like mackerel or ground flax seed. They work by helping to lower your risk of diabetes and heart disease while improving overall health and boosting sperm count.

Coenzyme Q10 (30-100mg/day): 

Studies show that daily supplementation of Q10 can improve sperm motility in infertile men. Coenzyme Q10 is active in the testes and plays an important role as an antioxidant in developing the membranes and other components within cells by counteracting oxidative stress.

Vitamin A: Vitamin A helps to improve sperm production.

Vitamin C (500-1500mg/day): 

Numerous studies show that Vitamin C protects the body from harmful pollution such as agricultural chemicals and other toxins. It also reduces DNA damage to sperm by up to 91% while reducing agglutination and abnormalities.

L Carnitine (1500mg/day):

Studies have also shown that supplementation of L Carnitine can help develop healthy sperm and boost male fertility.

Do Supplements Work?

A lot of people ask this question all the time. Let’s be honest there are all sorts of product out there claiming to cure male infertility. If you have ever walked by a major bus stop in Lagos, then you know that “staph” is the cause of all problems and Doctor Do Goods concoction the only cure! Run from him! However I can vouch for the above listed supplements. They have tried and tested and they work. To get the benefits of supplementation, there are many good multivitamins available in health stores good brands that can give you the required daily amounts include: 

However, you will need to buy the following supplements individually: fish oil, Vitamin C, L- Arginine, L- carnitine and Q10 as they are either not present or their  quantities are too low in general multivitamins.

Feel free to contact me on how you can purchase them if required. Thanks a million for reading and do have a wonderful day!

“HOW TO BE A WINNER AT EVERYTHING!” BY 50 CENT

Everybody knows 50 cent, he is an award winning rapper, an entrepreneur and a not too bad actor. But do you actually KNOW 50 cent? Curtis Jackson is a product of the hard gymnasium of life! We all know how he used to be a drug dealer, got shot 9 times ! He released on of the greatest hits of the 2000’s “IN THE CLUB”, also the bestselling debut by an artist ever! He is rich and famous all this we know, but this article isn’t about that. The real Curtis Jackson is a very intelligent, committed and competitive individual who has scaled all the obstacles that life has put in his path to become the success that he is today, He is also as strong as a bull and built like a tank! Recently he was interviewed by Bodybuilding.com about his impressive physique and how he maintains it. His guide to success in fitness is so illuminating that they just had to publish it as a general guide to success.

GREEN TEA FOR WEIGHT LOSS AND MUCH MORE!

To tell you the truth i have hated tea since I was a child! I just could never understand what the whole fuss was about, as soon as I was old enough I switched to coffee! However, today’s article isn't about my love hate relationship with tea. It’s about a substance that can help you in your battle against fat and many other health challenges and that substance is green tea. Green tea or Camellia Sinensis is a plant that has been around for centuries and its fat burning properties have been known for many years.

FITNESS TIP FOR THE DAY

Don't be afraid of situps. here's why: Situps increase your range of motion, which makes your abdominals work harder and longer. Just avoid situps with anchored feet, which can hurt your lower back!

FITNESS TIP OF THE DAY!

Exercise in Order

Use dumbbells, barbells, and machines—in that order. "The smaller, stabilizer muscles you use with dumbbells fatigue before your larger muscle groups," says Charles Staley, a strength coach in Las Vegas.  So progress to machines, which require less help from your smaller muscles, as you grow tired.

Today's fitness tip:

Remember to stretch after(not before!) your workout. This helps your muscles remain flexible. If you are under 40 hold the stretch for about 30 seconds and if you are over 40 hold it for about 60 seconds. Please do not bounce while stretching as sudden jerky movements during stretching can lead to injury!

Do have a wonderful day.

FITNESS TIP FOR THE DAY!

When doing abdominal exercises like crunches, make sure to stick your tongue to the roof of your mouth, it will help keep your head properly aligned and prevent neck strain.

Have a wonderful day!

ERECTILE DYSFUNCTION! HOW TO FIGHT OFF POWER FAILURE!

Last week I wrote about the terrible twins; PE and ED. Today I want to write to you about Erectile Dysfunction (ED) remember my friend in the Pharmacy who was asked about “PE OR ED?” I never did find out which he was suffering from, but let’s not let that derail us. ED is a problem that goes to the core of every man, if you suffer from PE at least you attempted it! With ED the horse just doesn't want to leave the stable! According to statistics we have all suffered some form of ED at one time or the other if you haven’t don’t feel smug, it’s a matter of when not if as we age. ED causes a lot of personal issues and can also cause relationship issues with a spouse or girlfriend as she starts to wonder ‘what’s wrong? Doesn't he find me attractive any more? Is he cheating? The thoughts are endless!

10 SIMPLE WAYS TO PREVENT HEART DISEASE!

Prince died last week. It was a shock to everybody who knew him; he was just 45 years old. A very friendly fellow, he seemed healthy, drank a little, enjoyed his isi ewu and was only slightly overweight. He died suddenly and ironically in front of a hospital where he had gone to visit a sick friend. His family and friends swore it was ‘enemies’ who were jealous of his success! The autopsy saw it differently; Prince was the victim of a sudden and massive heart attack! He never had a chance! He never saw it coming!

ANTICLIMAX! HOW TO BEAT PREMATURE EJACULATION!

This is a conversation I overheard recently in a pharmacy. A guy walks in looks around shiftily and finally walks up to the sales clerk and says “Bros do you have something to help me stay longer?” clerk answers “longer how?” my guy rolls his eyes and points to a row of aphrodisiacs displayed to the left “longer now!” clerk goes oooh! “P.E or E.D?”  Which one is PE again? Asks my harassed friend, I had to bite my tongue so as not too laugh! I was intrigued by the problems of Mr. Stay long and it has inspired me to write this piece on a topic that can be every virile male’s worst nightmare!

LOWER BAD CHOLESTEROL WITH OLIVE OIL

Cholesterol! That word can evoke terror like no other, whether we understand it or not we all know we should be scared of it! Cholesterol is the culprit behind the increasing cases of heart disease and sudden death we face in Nigeria today. Fear not my friends; there is a natural way to fight cholesterol and its right under your nose.

We all know olive oil, but what do we really know about it? Olive oil is not some “special” spiritual oil to bind and cast evil spirits (My apologies to GOYA brand which seems to be to go to olive oil for this!)  What olive oil actually does is to bind and cast away the evil of bad cholesterol from your blood. Let’s start at the beginning shall we?

THE BEST WAYS TO BOOST YOUR WORKOUT INTENSITY

Yes I know it seems that every other week I am writing about how to improve your workout and what not. If it’s true then I give no apologies because workout intensity can NEVER be over emphasized. If exercise/working out is the life’s blood of good health and fitness, then intensity is its soul! (Honestly, I am not being dramatic).

We need to work out in order to get the best out of our bodies and be at optimum health and fitness, but in order for the workout to achieve this we must work at maximum intensity. Now what is this intensity I am carping on about today? It really quite simple intensity is a mix of quality, speed, energy, effort and concentration you put into your exercises and you must maintain intensity with each rep, set, exercise and full work out to get the best results. Let me illustrate, there are two guys in the gym let’s call them Peter and Paul. Both are doing the same exercise leg squats with a barbell weighing 50kg, peter completes a set of 12 repetitions in 60 seconds drops the weight strolls around and the gym talking with friends for about 5 minutes. He comes back and repeats the same for another 2 sets and completes his exercise in 13 minutes. Paul on the other hand completes his set in 30 seconds rests for about 1 minute and goes straight to his other sets and completes the workout in 5 minutes. Who do you think exercised with the greater intensity and will get better results? I will give you a hint it isn’t peter!

COFFEE: IS IT GOOD OR BAD FOR YOU? SOME TRUTHS!

Coffee, there has never been a more ubiquitous, loved, hated and myth provoking natural beverage in the history of mankind. We have all heard the stories, in one ear they are telling you all the wonderful things about coffee; it’s an antioxidant, it will help you lose weight, and boost your exercise performance. Into the next ear they are whispering of caffeine addiction, high blood pressure and cancer!