How to Get Six Pack Abs

In this guide, I will reveal the 6 Top secrets to developing a six pack. Check out these 6 nutrition and training tips to find out how you can succeed on your pursuit for six packs.

1. Pull ups.

Grasp a pull up bar with a grip that's slightly wider than shoulder width. Pull your shoulder blades down and back, bend your legs behind you, cross your feet, squeeze your butt, and brace your abs (this ensures your core gets worked). This is the start position

• Pull yourself up until your collarbone reaches the bar, driving your elbows down toward your hips 

• Return to the start position and Keep repeating the process.

2. Sit ups. 

Lie on the floor, feet on the floor, knees up and hands crossed on your chest. Have someone hold your feet down, or wedge them underneath something heavy. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Keep your back straight Lower yourself down. Repeat.

Once this becomes easy for you start adding more challenges. You can Do weighted sit ups. Hold a weight on your chest while you do these.

3. Leg lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor.

4. Jackknife sit ups. Lie down flat with your back on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold, bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat.

5. Butt-ups. Start the push-up positions, except with your elbows and forearms on the floor. With your elbows and forearms resting on the ground, slowly moves your gluteus as high up into the air as possible. Your body will look like a mountain, with your gluteus being the peak. Slowly lower the gluteus back down into the starting position, being careful not to sag the back below the hips. 

6. Static holds. Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is also known as the plank, and it trains your your abs. Hold this position for as long as possible.

Starters should be aiming to start off with at least 45 seconds, while professional ab workers are known to achieve over 5 minute static hold.

To perform the side static hold, roll onto one side of your body and lift into the same position as before. This time, only one arm will be on the ground, with the other arm pointed straight up the air and your non weight-bearing leg resting on your bottom leg. Once again, hold this for as long as possible.

In addition to the above, for you to have abs, you also need to:

Loose fat • Do cardiovascular workouts • Avoid late night meals • don't skip breakfast • Drink more water every day • Try eating lean protein in the morning • Lift weights • Control your stress & Get the right amount of sleep •

Good luck Guys!

How to Get a Flat Stomach

Every Woman wants to achieve a toned, flat tummy.. Many people think starving themselves is the best way to get a flat tummy, but trust me, your results will only be temporary and you will feel frustrated sooner, which makes you much more likely to give up.  If you want a flat tummy, follow these 9 Simple Steps To Flatten Your Stomach.

1. Drink enough water. Drinking lots of water will help to flush toxins out of your system and keep your bowels moving. So, you need to replace all your regular beverages with water, especially soda and sugared drinks which are full of empty calories and will cause your stomach to swell up.

2. Avoid eating anything 2—3 Hours before sleep.

This is one important thing you must not ignore—if you want to achieve a flat stomach. Your body slows down when you sleep, which will prevent your body from digesting the food in your stomach properly.

You are also less active in the evenings and at night, which means that your body is more likely to store the calories you consume late at night as fat, rather than burning them as energy.

3. • Eat lots of lean protein. Beans, nuts, and lean meat are rather good for you as long as you do not eat the fat.

• Eat whole grains 

• Eat low-fat dairy products 

• Eat healthy fats. Eg: avocados, nuts and oil fish.. These can actually help you loose weight.

• Reduce your sodium intake. Sodium causes your body to retain water, which causes you to look bloated, especially around your abdominal region.

4. Exercise. Activities such as dancing, boxing, running, swimming, cycling, and walking at a good pace will all help burn fat. In fact, anything that brings your heart rate up will do the trick! 

• You may also incorporate strength training to build muscle. Having more muscle will increase your metabolism, so you'll burn calories faster over time.

• Crunches work the upper abdomen, leg raises work the lower abdomen, and weight lifting also helps big time.

5. Eat less. One other good trick is to use smaller plates when you eat meals. That way, your plate will look like it's heaped with food, but you're actually eating less than you normally would.

6. Cut out sugar from your diet. Having less sugar in your system will help to lower your insulin levels.

Lower insulin levels equate to greater production of a hormone known as glucagon in your system.

Glucagon is a substance that allows glucose to be burned as energy, thus contributing to an incredibly flat stomach!

7. Cut down on alcohol. Alcohol consumption also releases estrogen into the system, which is bad, because excess estrogen causes the body to retain weight.

8. Get enough sleep so that you won't feel tired all the time. Studies have also shown that inadequate sleep can cause weight gain, so get yourself to bed!

In addition: Having adequate rest helps you to relieve stress. You will feel less likely to go on an eating spree. 

9. Doctors, personal trainers and certified dietitians, can also help you in your quest to have a flat tummy. Going to see a personal trainer or a doctor can help greatly because they can give you a diet and exercise plan that will help you get to your desired weight. Working from their guidance is much easier than doing it alone.

How to Make Up with Your Partner After a Fight

In our relationships, we have fights once in a while. Whether it was your fault or not, and no matter the reason for the fight, you need to get your relationship/marriage back on track. Here are 7 steps you can use for making up after an argument or fight with your partner..

1. Listen. Listening is one of the most powerful action steps that you can take toward resolving any kind of relationship/marriage problem, including making up. When your spouse is upset, listen to any continued attacks without defending or counterattacking. This should prevent another argument flare up. Just listen. Don’t try to calm, don’t try to reason. Listen.. Let him or her get it all out. Put your hand on your mouth if you need to stop yourself from talking when you are listening.

2. Know the real cause of the argument. It may look like you're fighting about money, sex, or something else, but there's usually some feeling underneath that hasn't been fully expressed, maybe even something you had not realized you were feeling. Identifying the root feeling can help you calm down and make up with your partner. 

Telling your partner something like "I feel scared when I see you talking to other girls," or "I feel angry I don't have the money to pay for this right now" allows you to get to the main issue and often helps him or her to understand your feelings without arguing about it.

3. Take responsibility. If you can find a way to own up to your part in the argument, without trying to blame or wrong yourself or your partner for it, it will definitely open up a whole new dialogue.

4. Humble yourself. Really, If you can apologize for something you did, even if you didn't start it.. it can disarm your partner and result in him or her apologizing as well. Something like, "I never wanted this to go this way, and I'm so sorry it has. Can we pretend like nothing ever happened? 

WARNING: Don't apologize for things you didn't do just so the fight will be over. Be sincere. 

5. Let your partner learn in his or her own way. If you're expecting an apology, and your partner isn't giving it, try to openly forgive him or her anyway. This kind of acceptance might show that you accept your partner's imperfections, which can help him or her be less defensive.

6. Appreciate your partner. The sooner you two can experience some form of joy and carefreeness, the better. Notice and express the things that you really like about your partner and yourself. Its gonna go a long way in strengthening the love you share.

7. Finally, When things are going well, talk to your spouse about the way that you both fight and your desire to find a better way to work on differences. If things have progressed to the point where it is just not possible to even talk about these things with your spouse, then it’s time for some professional help. Regardless of who is right or wrong, don’t let fighting end your relationship.

Medical Breakthrough: Adeleke University Discovers Drug for Damaged Liver in Osun

A private University owned by music star, Davido's billionaire father in Osun State, has recorded a medical breakthrough when the institution produced a mixture for the treatment of patients with damaged livers.

Davido and his brother at the gate of the school owned by their billionaire father

 

A medical breakthrough have been recorded at the Adeleke University, Ede in Osun State, when a team of medical researchers in the institution produced a mixture for the treatment of patients with damaged livers.

 

Speaking to pressmen yesterday during a press briefing ahead of the second convocation of the university scheduled for July 17, 2016, the Vice Chancellor, Professor Oluwole Amusan, said that a human volunteer had been cured of a liver problem when the drug was tested on him.

 

The school proffessor who did not say much on the development, stressed that the medical research breakthrough borders on antioxidant and hepato- protective potentials of lemon juice and sorghum mixture against paracetmol-induced liver damage in rats.

 

According to Vanguard, Amusan attributed the feat to the academic staff’s deep commitment to discipline, professionalism and respect for the quality standard that the university stands for. According to him, out of the 266 students who would graduate from different faculties with first degrees, 23 came out with First Class Division, 143 finished with Second Class Upper, while 97 made Second Class Lower Division.

 

The VC also announced the award of honorary degrees to deserving personalities, including the Timi of Ede, Oba Munirudeen Lawal, who will be offered the Honorary Degree of Science in Public Administration and Leadership.

Man Caught Trying to Swindle Woman of N44,000 Worth of Recharge Cards in Lagos (Photos)

As the harsh economic crisis in the country continues to take a toll on many poor Nigerians, a man has been caught attempting to defraud a woman in the Surulere area of Lagos

The face of the alleged man

 

Below is how a social media user, Olayinka Ayodeji Awoyemi, reported the story on Facebook;

 

"So this plum middle age man (thief) was caught in my office complex today claiming to a young lady selling recharge cards, he own an office in the complex and one of the SUVs parked in the complex premises. He then told the lady to bring all her recharge cards and told her to sit somewhere in the compound to calculate the total money while he inform his Secretary to bring her the money estimated to be around N44,000.

 

"He even send the security guard to get him 5 pure water, that they need water in his office! After, he climb the stairs into the building, return and tell the young lady that her money is on the way, she should wait for his Secretary. Very quickly this same man advanced to the gate and jumped into a Keke Napep but luckily for the lady who was highly observant, grabbed him by his shirt, pulled him off the keke and screamed on him.

 

"He was then caught, given a light beating and has since been handed over to the Bode Thomas, Lagos Police unit. Ewo oju ole ..... plz people be very careful, so many tactics is been employed by these people this days. GOD continue to save us (amen)."

 

See another photo below;

 

Drama as 'Herbalist' Storms MTN Project Fame Audition in Lagos (Photos)

A professional herbalist stormed the venue of the MTN project fame reality show auditions in Lagos to show his talent.

Awopeju Olaniyi Philips

 

For Awopeju Olaniyi Philips aka King Phillipiano, it was fame or nothing as the self-professed herbalist stormed the Ultima Studio in his full traditional regalia to slug it out with other music enthusiasts in the Lagos audition of Project Fame West Africa season 9.

Adorned in beads, robes, animal skin and a horsetail to match, the chap claims his costume represents the cultural diversity and the unity of the African continent. Like many others who thronged the Ultima Studio, he had the singular objective of reaching musical fame on the Project Fame platform.

 

Shola Allyson, Cobhams Asuquo and Gloria Rhodes respectively

However, for this feat to be achieved, King Phillipiano believed his costume would prove his seriousness to the judges. Like the celebrity he dreamt to be, his presence attracted paparazzi on the yellow carpet.

However, the fame King Phillipiano sought wouldn’t come cheaply for as he had to showcase his vocal prowess to convince the panel of judges comprising Gloria Rhodes, Cobhams Asuquo, and Shola Allyson.

Well, his magic could only get him as far as the arena. His vocal power wasn’t convincing enough for the judges who were nonetheless thrilled by his comical performance and elaborate regalia. He’ll have to try again next time, but not after proper consultations with the oracles.

 

See more photos:

 

 

Unbelievable! Man Rents Car, Sells it Online then Steals it Back the Same Day (Photo)

In what will come across as a really shocking development, a man has rented out and stolen back a car he rented within a few hours.

Mintoo Kumar

The man identified as Mintoo Kumar, a 28-year-old from New Delhi recently stunned people with his criminal acts.

The man rented a car online, sold it to another person and then stole it back from the new owner on the same day.

He has however been arrested for committing the offence.

His scheme actually worked the first time, but he was apprehended when he got greedy and tried to pull it off a second time.

Mintoo Kumar, son of a retired Army captain and struggling entrepreneur, was looking for a way to make some money after his businesses failed, when inspiration struck.

He rented a used Mahindra XUV 500 and soon also started looking for an identical one in New Delhi. Once he found it, the conman spent the next couple of months trying to get the registration details of the car and used them to forge a registration certificate for the rented vehicle. Once the paperwork was ready, he posted an ad for the car on an eCommerce website and waited for gullible buyers.

He actually managed to sell the car pretty fast, but in order to complete his grand scheme he needed to steal it back again, fast. Using a GPS device, he managed to track down the rented vehicle to its new location, and since the owner hadn’t had time to change the locks, stole it using a duplicate key.

After having his car stolen in just seven hours, the new owner alerted the local police who were stunned when they ran the registration certificate data and found that it matched another Mahindra XUV that was owned by a Delhi resident.

“The owner was not lying. He had bought the car through the site", an officer said. “It was stolen the same night. Initially we thought he was sold a stolen vehicle but later we suspected the seller may have stolen the same car from the new owner. We registered a case and began probe.”

Unfortunately for Mintoo, police were tipped off when he tried to sell the rented car again, and he was apprehended during a sting operation. He confessed to the whole thing, and admitted that the company he had rented the Mahindra XUV 500 knew nothing about his intentions. He was apparently going to return it eventually, after making enough money.

The Times of India reports that car theft is a growing problem in the Indian capital. 9,714 cars were stolen in the first three months of 2016, a big jump from the 6,724 thefts reported in the first quarter of last year.

Dangerous ride! Man seen carrying 6 children and another man on a bike in Kano

 

TF? Pastor sells 'the blood of Jesus' in plastic bottles...(photo)

 

According to this unconfirmed report by Zambezi Reporters,

France defender Patrice Evra compares final Euro match to 'Game of Thrones' with this photo

 
The 35-year-old Juventus and France defender on Instagram published a photo of himself kitted out in a full suit of armour, accompanying his snap with the line; 'working on the shooting of the last Game of Thrones ahahahahahah I love this game'. Patrice Evra is the oldest player in the French team and is set to lead France against Portugal in Sunday's final.

Shocking! Man Infects 82 People With Killer Virus in a Hospital

A single man with a killer virus successfully infected about 82 people including patients, visitors and health workers.

Faces of the 5 Police officers killed by the sniper in Dallas

A newlywed and a Navy veteran of three tours in Iraq were among the five Dallas police officers

Chinese woman pictured carrying her boyfriend on her back while crossing a flooded street so 'he won't ruin his expensive leather shoes'

Love they say, is blind but not so much as in the case of one devoted girlfriend.

We'll Not Hide Anything from Nigerians - Buhari Promises to Deliver Stability, Unity & Prosperity

In his resolute commitment to restore the economic fortunes of the country and deliver prosperity to Nigerians, President Buhari on Friday said his administration would not hide anything from Nigerians.

President Buhari and his visitors

Just In: Billionaire Oil Mogul, Jide Omokore Arraigned by EFCC for Money Laundering (Photos)

Diezani Alison- Madueke's ally, Jide Omokore, who is a billionaire businessman, is currently being arraigned by the Economic and Financial Crimes Commission (EFCC) at the Federal High Court Abuja.

Unbelievable! What this Lady Was Caught Wearing in a Public Place Will Shock You (Photo)

A woman has sparked a stir on social media after she was spotted wearing weird clothes in a public place.

Touching Photos of Rev. Sister Dying with a Smiling Face Leaves Everyone in Tears

In a very touching incident, a pretty reverend sister who died after battling cancer of the tongue has won hearts with these photos.

Nigeria's Healing is Taking Place, We're Pushing Darkness Back - Bishop Oyedepo Reveals

In spite of its present economic challenges and harship faced by the people, influential man of God, Bishop David Oyedepo, has described Nigeria as a country that is moving forward.

Oduah Threatens Fire, Prepares to Sue SaharaReporters Over Alleged Defamation

A fierce legal battle between Stella Oduah and SaharaReporters is about to begin after the former minister accused the media house of publishing a false story to defame her name.

We will increase your returns, New MD Assures Skye Bank customers

The Group Managing Director/Chief Executive Officer of Skye Bank Plc, Mr. Tokunbo Abiru, has assured shareholders of the bank that the new management team would work to increase investors’ returns on their investment. He stated this while speaking to some shareholders of the bank who visited him in his office.

Specifically, Abiru said the bank has commenced the process of unfolding a new business plan and new risk management process that will produce good risk assets and ultimately boost the bank’s bottomline.

He thanked the shareholders for their visit and assured them that the bank would not deviate from sound banking practices and best practice.