Friday, February 20, 2015

Drink More Water in the Winter



We're often told that the heat causes dehydration and so we need to re-hydrate in the hot summer months. But did you know that your body also loses a lot of water in the winter? When it is terribly cold outside, you lose water through your breath as well. It is therefore just as important to hydrate in cold months as it is in hot months.

If you are an avid exerciser, this is definitely doubly true for you as you also lose water when you work out (in sweat). Dehydration can cause your muscles to be fatigued and your body to feel tired. I don't know about you, but my muscles are already always tired and stiff in the winter so the water loss makes it worse.

What should you do to stay hydrated? Drink more water! Also, eat less salty foods that cause you to feel bloated. This is especially important in winter as we tend to go for more comfort foods when it is cold.

Cheers Eights & Weights!

Read My Article on Cosmopolitan Magazine



The Nigerian Cosmo magazine has featured an article I wrote about how to get nice abs. We all need a reminder about what to do besides sit-ups so check it out here.

Cheers Eights & Weights!

Thursday, February 12, 2015

Abs: Standing Twists


People tend to forget a lot of muscles when they work the abs. The obliques are pretty important when trying to get some definition in your abs. 

The up-down movement of the sit-up shouldn't be your only abs strength training. Twist from your midsection and look to the left and the right as you turn. See the video below for a demonstration.

video

Cheers Eights & Weights!

Thursday, February 5, 2015

Abs Work: Russian Twists


Working on the abs requires working on various muscles in the abdominal region. This is one of the reasons why solely doing sit-ups won't help. Another reason is that you need diet, cardio, and strength training to build better abs, but that is a topic for another day. 

For today, we'll focus on one of the large muscle groups in that region: the obliques (sides of the abs). You can work these by doing a variety of exercises, but one of the really good ones is called the "Russian Twist". 

I will show you two ways to do this exercise: the easier and the more challenging way.

Easier way
Keeping the heels on the floor and the upper body angled back, slowly twist side to side. This twisting motion should come from the waist, not the neck or the hips. Looking in the direction you are twisting towards sometimes helps with this movement.

video

More challenging way
To challenge your body, do the same exercise with your heels lifted off the floor. However, try to keep the torso in the same position and still twist side to side from the waist, not the legs. Be slow and precise with your movements.

video

Cheers Eights & Weights!

Wednesday, January 28, 2015

Build Beautiful Legs: Hamstring Work


Leg day is my favorite workout day because it hurts so bad, but you feel like you've really worked hard for days after. When you work your leg muscles, it is really important to work your quads, glutes, hamstrings, and calves to get great muscle definition overall. Today, we are focusing on just a couple of exercises for your hamstrings.

Barbell Straight-legged deadlifts


There are a few important things to note with the straight-legged deadlift. You start the position with a straight back, looking down, with legs straight, and a barbell straight in front of you. Slowly lift up still keeping the back and legs as straight as possible. Keeping the back straight really allows the focus to be on the glutes, and keeping the legs straight allows the focus to be on the hamstrings. Note that you should try to keep a slight looseness in the knees so the joints aren't locked up. Lower back down and repeat. I try to do about 3 rounds of 15 with challenging weights.

Hamstring Curl

video

I love to show a lot of body weight exercises that you can do anywhere, but this is a machine exercise. To make it a body weight exercise, sit on a chair with your legs in front of you (you can use ankle weights if you have them), and try to put something heavy on your laps to keep your thighs down on the chair. Whether you are on a machine or not, slowly lift your lower legs (below your knees) up and back down. This puts the emphasis on your hamstrings and you should really feel it. Watch the video above for a better demonstration. I do about 3 rounds of 15. Make sure the weight is fairly challenging.

Hamstring Stretch


Of course, when you are done with several rounds of all that, you should make sure you really stretch out those muscles. Above is a great stretch that should help. Bring one knee in front in a low lunge, and lean back with your butt going towards the back knee until the front leg is straight. Really push into that front leg by flexing the toes and bringing the chest towards the knee. That should feel very good. Hold for about 30 seconds and switch sides.

Cheers Eights & Weights!

Monday, January 12, 2015

Butt: Work on Your Glutes with a Bosu Ball


Deadlifts are great because they really work your glutes if they are done right. Many a day have a been in pain from deadlifting the day before. But I digress...

There are ways to build your balance, build core strength, and work on isolating your glute muscles at the same time. On of these ways is to do a one-legged deadlift on a bosu ball. It challenges your focus a lot. Note that it may be important to start with lighter weights and build up as your body gets used to the exercise. Why? Because it is tough to balance on one leg on an unstable surface, with a heavy dumbbell pulling you down.

Not sure what the heck I'm talking about? Watch the video below for more details.

video

Cheers Eights & Weights!

Monday, January 5, 2015

Yoga: Nigerian Yogis 2015 Yoga Core Strength Challenge



The Nigerian Yogis are back with another Instagram challenge! This time, we thought we'd help start your year off right with some yoga poses that help build core strength. Whether you are looking to tone your abs or get stronger or both, these will help you begin the journey in the new year.

This challenge lasts 15 days starting today, and one of the three of us will post a core strengthening yoga pose or routine daily. We would love you to participate by following 3 of us on Instagram, leaving us comments about what you would like to see, and posting your own photos using the hashtag. 

One participant who posts his/her own photos will be selected at the end of the month to get an Amazon gift voucher for a yoga mat. You could be that winner! Please repost and share with your friends as we continue to try to support Nigerian fitness in the new year.

Cheers Eights & Weights!
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