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STAY FIT WITH VICKY :Are you tired of that Inner thigh fat? here are some tips to help you through

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INNER

HOW TO GET RID OF INNER THIGH FAT?

Getting rid of inner thigh fat can only be accomplished by balancing the right diet with thigh-toning exercises. A weight loss diet especially
suitable for those trying to rid themselves of inner thigh fat mostly includes low-fat foods, but diet alone will not be enough to target the fat of the inner thigh.

Here are a few things you should try if losing
inner thigh fat is what you’re aiming for. They are in 6 parts and very effective.

PART 1 of 6: Low-fat, Low-calories diets.

1) UNDERSTAND THE PRINCIPLE BEHIND THE DIET.
Low-fat, low-calorie diets work because you end up storing a limited amount of calories in
forms that are easy for your body to burn off.
• There is no way to target nothing but the fat in your thighs by diet alone. Your best option is to target fat, in general, to reduce the amount of fat stored in your body overall. Combining a diet like this with thigh-toning exercises will help your body target the fat in your thighs.
• The body stores ingested fat with remarkable ease. Unfortunately, it does not burn that fat off with the same sort of zeal. This is especially
true of thigh fat, Someone with excess thigh fat is carrying extra subcutaneous fat. While
this type of fat usually goes hand-in-hand with healthy cholesterol levels and a decreased risk of heart failure, it also has less blood flow, making it harder to get rid of.
• By comparison, your body expends much more energy storing carbohydrates and
proteins, making them more favourable than fats.
• The balance between calories ingested and calories burned is a matter of simple maths.
Every action your body performs burns a certain number of calories, but every food or drink you ingest adds calories. More stored calories leads to more weight gain. A low-calorie diet limits the amounts of calories you
ingest so that your body has enough energy to burn but does not have many excess calories remaining afterward.

2) LIMIT YOUR INTAKE OF SATURATED FATS.
Saturated fats are less beneficial to your body than unsaturated fats and are usually found in animal sources like dairy and meat, as well as hydrogenated oils.
• Palm and coconut oils contain the highest amount of saturated fat, but butter and
rendered animal fats like lard and shortening contain a considerable amount of saturated fat as well. Fish oil, for all its healthy omega-3
fatty acids, also contains a high percentage of saturated fat.
• Dried coconut, cheese, nuts, seeds, processed meats, and whipped cream are other examples of foods notably high in saturated fats. Many foods found in fast food restaurants are also notoriously high in
saturated fat.
It is important to note that you should limit not exclude, saturated fats from your diet. The occasional saturated fat is fine, especially if it offers other health benefits like fish or nuts
do. You simply need to limit the amount you consume.

3) SKIP THE RED MEAT AND GO FOR LEAN PROTEIN.
Simply put, lean protein sources have less saturated fat and fewer calories.
• Replace beef and pork with chicken and turkey. Fish is also lower in fat than most red
meat, but you should opt for fresh fish over sardines, tuna, or other fish packed in oil.
• Legumes like lentils and pinto beans also pack a considerably high about of low-fat protein.
• Roughly 15 to 25 percent of your diet should consist of protein.

4) INCORPORATE PLENTY OF WHOLE GRAINS.
Whole grains and other complex carbohydrates require your body to burn more energy since it takes more effort for your body to break them down.
• Opt for breads, cereals, crackers, and other grain-based products made with whole wheat, oats, or other whole grains over those made with processed all-purpose flour.
• In addition to whole grains, fruits and vegetables also contain complex carbohydrates.
• About 45 to 65 percent of your diet should come from carbohydrates.
• Whole grains also provide plenty of fiber,which flushes out your system and helps to
prevent you from storing excess weight. You should eat 20 to 35 grams (.7-1.2 ounces) of fibre daily.

5) EAT PLENTY OF LOW-FAT DAIRY.
Calcium regulates the way your body stores, builds, and breaks down fat; so it is important that you do not leave all dairy out of your diet.
• Choose low-fat dairy instead of whole or no-fat dairy. Think two-percent milk instead of whole milk or fat-free milk.
• Include more milk, yogurt, and cottage cheese in your diet. These dairy sources are lower in fat than most hard cheeses, creams, and butters.

6) REDUCE YOUR OVERALL CALORIE INTAKE.
Most moderately active women should reduce their calorie intake to 1200 to 1500 calories daily, while moderately active men should reduce their intake
to 1500 – 1800 calories daily.
• Do not drop your diet to fewer than 1000 calories daily, for women, or 1200 calories
daily for men.
• Avoid eating more than 35 to 60 grams (1.2 -2.1 ounces) of fat daily.
• Consume 170 to 240 grams (6- 8.5 ounces) of carbohydrates.
• Eat between 55 and 95 grams (1.9 -3.4 ounces) of proteins.

7) AVOID DIET-BUSTERS.
While there is some room for forgiveness in your diet, there are certain foods and drinks that are more likely to throw your diet off altogether. These should be avoided as much as possible.
• Processed foods are a major source of hydrogenated oils. Avoid greasy fast food, boxed meals from the grocery store, or pre packaged snacks.
•Restrict your alcohol intake. Women should have no more than one alcoholic drink per day to avoid ingesting extra calories.

PART 2 of 6: Side and crossover lunge.

1) STAND WITH YOUR FEET TOGETHER.
Your arms should be down by your sides.
• Keep your posture straight but relax your shoulders.
•This exercise tones your inner thighs by exercising them from numerous angles. It will
also help to tone your rear and mid section, but its primary target is the inner thigh region.

2) TAKE A WIDE SIDE-STEP WITH YOUR LEFT FOOT.
Bend your left knee, pushing your hips behind you as you step out.
• Your right leg should stay extended and your weight should shift to the left side of the body, over your left knee.
• Keep your back straight and your face forward as you move.

3) TOUCH THE GROUND WITH YOUR FINGERTIPS.
Your arms should be on either side of your left foot.
• Continue keeping your back straight and eyes forward.

4) CROSS YOUR LEGS AS YOU STAND BACK UP.
Ease yourself up by pushing off with your left foot.
• As you stand, cross your left foot over your right.

5) IMMEDIATELY BEND AND TOUCH THE FLOOR.
Bend your knees and touch the ground on either side of your left foot with your fingertips.

6) STAND UP AND REPEAT. Stand up, pushing off with your left foot, and return to your starting position with your feet together and your hands at your side.
• Repeat this exercise 15 times with your left leg and 15 times with your right leg for each set.
• Perform three sets.

PART 3 of 6: Scissor Kicks.

1) LIE FLAT ON YOUR BACK. Your heels should also be flat on the ground and your hands should be palm-side-down at your sides.
• Your legs should be completely flat against the
ground.
• Scissor kicks are another exercise designed to tone the muscles in your inner thigh. They also help to tone your lower abdomen.

2) SLIDE YOUR HANDS BENEATH YOUR REAR AND
STRETCH YOUR LEGS.
Lift your legs until they are
4 to 6 inches (10 to 15 cm) off the ground.
• Your feet and knees should be completely off the ground, but your thighs will still be partially flat.

3) CROSS YOUR LEGS BACK AND FORTH.
Perform a scissor-like motion with your legs, lifting one high off the ground as you move the other one lower to the ground.
• You will not actually cross one leg over the other, but your thighs may need to squeeze
together with each pass.
• Your lower abdominal and inner thigh muscles must remain tightened throughout
the exercise.
• Continue with this motion for 8 seconds.

4) REST AND REPEAT.
Return to your starting position with your legs flat on the ground. Rest for 5 to 10 seconds before repeating.
• Repeat the exercise six to eight times per set. Work yourself up to doing three sets during each exercise regimen.

Note: to get a desired result, follow every step thoroughly.

To be continued… Next edition

 

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Education

Bottomline Media Set To Host Ikorodu School Summit and Awards 2024

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Bottomline Media Set To Host Ikorodu School Summit and Awards 2024

 

 

 

 

Sahara Weekly Reports That All is now set for the much awaited Ikorodu School Summit and Awards 2024, scheduled to take place on Thursday November 28, 2024 at The Life Theological Seminary Center, Obafemi Awolowo Road, Ikorodu Lagos Nigeria.

 

Bottomline Media Set To Host Ikorodu School Summit and Awards 2024

 

Chief Host:

Hon. Wasiu Ayodeji Adesina,

Executive Chairman,

Ikorodu Local Government Area

 

Speakers:

Keynote Speaker: Pastor Olufemi Adefolarin Oshin

Pastor is charge of RCCG, Jesus Partners Assembly, LP 98 – Eruwen, Ikorodu, Lagos State.

 

Special Guest Speaker: Hon. Folashade Olabanji Oba

Vice Chairman, Ikorodu Local Government Area, Lagos State.

 

Guest Speaker: Mrs Owenaze Blessing Ella

Director, Unique Prella School, Ikorodu Lagos

 

Symposium: Lead Discussants

 

Bottomline Media Set To Host Ikorodu School Summit and Awards 2024

 

Princess Mulikat Fehintola Sanni, CEO, Mulifelong Motors

 

SP Ayuba Tunni Umma, PPRO Zone 2 Police Zonal Command, Onikan Lagos Nigeria

 

Pastor Prof. Durodola Olujide Ajani, Head of Schools, Dobar Group of Schools

 

Guests Of Honor:

 

Mr Jamiu Tolani Alli-Balogun, Lagos State Commissioner For Basic and Secondary Education.

 

Senator Mikhail Adetokunbo Abiru, FCA. lkorodu East Senatorial District

 

Hon. Babajimi Benson, Federal House Of Representatives, Ikorodu Federal Constituency.

 

Hon. Ogunleye Gbolahan, member Lagos State House of Assembly, Ikorodu constituency 1

 

Moshood Aro, Member Lagos State House of Assembly, Ikorodu State Constituency 2

 

Royal Father Of The Day:

HRM Oba Kebiru Adewale Shotobi

The AYANGBURE Of Ikorodu Kingdom

 

 

 

About The Summit

 

 

 

The Ikorodu School Summit & Awards is aimed at bringing together all stakeholders, including the administrators, school proprietors, community leaders, teachers, students, religious leaders, government officials, parents, security agencies, etc, under the same atmosphere to address the root causes of moral decadence in the society.

 

Theme: Education Beyond The School

Classroom: Addressing The Root Causes Of Moral Decadence In The Society

 

According to the convener of the summit, Arthur Igbolaju Richard who doubles as the publisher of Bottomline News Magazine online, the aim of this school summit is to promote education beyond the school classroom, and to help tackle the issue of moral decadence amongst our young population.

 

The summit will also recognize with awards deserving members of the society who have distinguished themselves by using their positions and resources to advance the development and advancement of education, and also those who have played excellent and exemplary role in building and developing the society.

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society

Chrisland University Forges Strategic Partnership with ICSAN

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Chrisland University Forges Strategic Partnership with ICSAN

 

 

 

 

Sahara Weekly Reports That In a significant step towards fostering collaboration and academic excellence, Chrisland University hosted a formal event marking the signing of a landmark Linkage Agreement with the Institute of Chartered Secretaries and Administrators of Nigeria (ICSAN).

 

 

Chrisland University Forges Strategic Partnership with ICSAN

 

The ceremony, which was held at the Senate Chamber of the University, commenced with an inspiring opening address by the Vice-Chancellor of Chrisland University, Professor Chinedum Peace Babalola, who emphasized the importance of strengthening ties between academia and professional bodies to equip students with essential leadership and administrative skills.

 

 

 

While speaking on the opportunities that will accrue through the programs, the Chairman of the Governing Council of the institute, Mrs. Funmi Ekundayo, assured the University that the students and staff would benefit through the practical insights that will be brought to bear by the Governance experts. The President of ICSAN further highlighted the shared vision and commitment towards advancing governance and professional ethics in Nigeria.

 

Chrisland University Forges Strategic Partnership with ICSAN

 

 

The event culminated in the formal signing of the Linkage Agreement, symbolizing a promising partnership poised to offer students enriched learning experiences and greater access to professional development opportunities.

 

 

 

This collaboration is set to drive innovation and career readiness and contribute to the overall intellectual growth of Chrisland University staff and students.

 

 

 

ICSAN is an offshoot of the International professional body with its headquarters in London and associations in Commonwealth countries. The Institute is a member of the Corporate Secretaries International Association (CSIA). The Geneva-registered global organization is the global voice of corporate secretaries and governance professionals.

 

 

 

This linkage agreement will allow providing professional training and certification to our undergraduate students in the disciplines of Law, Economics, Business Administration, Public Administration, and Accounting.

 

 

 

The collaboration may also extend to providing training and certification to staff in the University Community in the areas of Corporate Governance and Administration, Corporate Secretaryship, and Corporate Financial Management.

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society

Ajadi Commends Reversal Of Age Limit For WASCE, NECO

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Ajadi Commends Reversal Of Age Limit For WASCE, NECO

Ajadi Commends Reversal Of Age Limit For WASCE, NECO

 

 

 

 

Sahara Weekly Reports That A leader of the New Nigeria Peoples Party (NNPP) Olufemi Ajadi has commended the Federal Government for reversing itself on the 18 years minimum age to sit West Africa School Certificate Examinations, (WASCE) and the National Examinations Council (NECO).

 

 

Ajadi Commends Reversal Of Age Limit For WASCE, NECO

 

 

 

He said: “This decision has portrayed President Bola Tinubu’s administration as a listening one.” However, Ajadi told the Federal Government to reverse the fuel pump hike which has piled more pressure on the suffering masses.

 

The Minister of Education, Tahir Mamman, had announced that beginning from the next academic session, students below 18 years will not be allowed to sit for WAEC and NECO, a decision that was greeted with condemnation by many Nigerians, including Ajadi.

 

He had urged the government not to implement such a policy in the interest of many youths who are already in Senior Secondary Schools and may have to sit at home for many years to reach the age of 18.

 

On Friday, the Minister of State for Education Tanko Sununu said the government never restricted the age for students to sit for WAEC and NECO to 18 years.

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