ARE YOU LOOKING TO BUILD THOSE MUSCLES?

I often get asked by guys whether fitness programmes like zumba can help build their muscles, and I always respond by asking “How much?” Zumba won’t make you look like this…

but it would get you toned so you don’t look like this --------------------->

Zumba although mainly targeted at improving your cardiovascular fitness, also incorporates other components of fitness. If you are looking to build muscles like the man in image 1, then in addition to cardiovascular fitness, you should add resistance training. Resistance training, also known as strength or weight training is well established as an effective method of exercise for developing muscular fitness.

6 muscle building exercises you could try out:

Bench Press: Targets your pectorals (chest) muscles, shoulders and triceps.. Movement: The bar is raised slowly upward and then downward towards your chest.

Flys: Targets your pectorals and shoulders. Movement: both arms extend simultaneously sideways and then upwards.

Triceps dip: like the name suggest, it mainly builds your triceps. That is the upper part of your back arm. (the “christian mother” section). There are many variations to this exercise.

Bent Over Rows: mainly targets the middle back section, also targets the biceps and shoulders. Be careful not to crack your back, by maintaining proper posture.

Chin Ups: mainly targets the Lats (short for Latissimus dorsi). This muscle is found at on each side of your body in the middle back and lower back region. The main functions of the lats are to adduct and extend the shoulders. Chin ups also work the biceps.

Barbell Squats: mainly targets the quadriceps muscles. That is the upper-front part of your legs. It also works the gluteus (muscles forming the buttocks), calves and hamstrings.

Always remember to pay attention to proper technique when performing any exercise. If you are a beginner, it is best to ask for assistance.

NUTRITIONAL/HEALTH BENEFITS OF PLANTAINS

P lantains are widely eaten in West Africa. Plantains are similar to bananas but larger in size. While bananas are termed fruits, plantains are vegetables. Bananas are mostly eating raw, while plantains are usually cooked before consumption. Plantains can be eaten unripe, ripen or over-ripe. When unripe, plantains are usually green in colour, when ripen, they turn yellow. In Nigeria, for example, unripe plantains are usually used to cook plantain porridge, ripe plantains are mostly fried and used as a supplement to main dishes like rice and beans. Over-ripe plantains are used to make snacks like plantain fritters.

NUTRITIONAL BENEFITS OF ZOBO/SORREL DRINK

z obo/sorrel was a must have during family gatherings. As children, we loved drinking it, not only because of how nice it tasted, but also because it coloured our lips and tongues red. Zobo (Nigerian) or Sorrel (Jamaican) is a red coloured drink made from a flower called Hibiscus sabdariffa. The sorrel plant contains a wide range of vitamins and minerals including vitamin C, calcium, niacin, riboflavin and a group of compounds called flavonoids. Flavanoids not only gives the sorrel plant its deep red colour, but, are also rich in antioxidants which rids the body of toxins. The sorrel plant also contains nutraceleuticals, which are said to be helpful to the health. Nutraceleuticals can help prevent and treat several diseases including diabetes, hypertension, heart disease, and cancer.

HEALTH BENEFITS OF LIME AND HONEY

L ime and Honey are two must haves in my house. I use honey as a substitute for white sugar. I remember a friend of mine visited me once and she wanted to drink garri (drinking garri is local to Nigerians, i.e. eating dried cassava with cold water as opposed to hot water), she was astonished when I told her to use honey to sweeten her garri. I'm not a tea person, but my parents are, and a cup of tea for them is not complete without limes.

Fabila's Fitness Club

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