Education
STAY FIT WITH VICKY :Are you tired of that Inner thigh fat? here are some tips to help you through
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
LAUTECH Emerges Qualifier at NOA Southwest National Values Debate
In a thrilling display of intellect and oratory, Ladoke Akintola University of Technology (LAUTECH) has been crowned the Southwest champion at the 7 for 7 National Values Charter Campus Debate and Capacity Building Conference. The event, organized by the National Orientation Agency (NOA) and held at the Julius Berger Hall of the University of Lagos, aimed to inspire a culture of national values and civic responsibility among Nigerian youth.
The competition culminated in a gripping debate between LAUTECH, represented by Adekunle Ayomide and Oladeji Olushina, and the University of Ibadan, represented by Oyedijo Olarenwaju and Chineke Ugochukwu. The teams dissected the topic, “7 for 7 National Values Charter: Striking the Balance Between Government Promises and Citizens’ Responsibilities in Nation-Building,” presenting compelling arguments that explored the intricate interplay between governance and civic duty.
LAUTECH’s Adekunle Ayomide impressed with his calm yet authoritative delivery, while Oladeji Olushina’s vivid examples underscored the importance of shared responsibility. Their counterparts from the University of Ibadan countered with historical insights and pragmatic solutions, making the contest a true battle of wits.
After intense deliberations, the judges awarded LAUTECH the southwest championship title, earning them a ₦5,000,000 prize and a ticket to the grand finale, where they will compete for the ultimate ₦20,000,000 prize.
The event was more than a competition. A capacity-building segment led by distinguished facilitators offered invaluable insights to attendees. Oluseye Taiwo Adepoju, renowned as “The Oracle” and a Gallup-Certified Strengths Coach, delivered a session on leadership and personal development, encouraging participants to harness their unique strengths for societal impact.
Dr. Leonard Okonkwo, a Consultant Clinical Psychologist, engaged the audience with an exploration of human behavior and its role in national progress. Through practical exercises and anecdotes, he emphasized the need for mental and emotional resilience in achieving personal and societal goals.
Tolu Meduna, the program coordinator, articulated the essence of the initiative: “Our goal is to raise Citizen Values Brigadiers—youths who will champion the ethos of unity, accountability, and resilience. This is how we build a stronger Nigeria.” Meduna also outlined the event’s national scope, noting that the debate series will span all six geopolitical zones of the country, with the ultimate winner determined by online viewers at a live broadcast event.
The conference attracted notable dignitaries, including Hon. Moruf Akinderu Fatai, Lagos State Commissioner for Housing; Hon. Opeyemi Alabi, Senior Special Assistant to the Lagos State Governor on Youth Mobilization; and Izehi Semira, Founder of Shape A Child Initiative. Hon. Fatai lauded the initiative, stating, “This aligns perfectly with our collective mission to create a Nigeria where values drive progress.”
As the curtains fell, the 7 for 7 National Values Charter left an indelible mark on participants. Beyond the awards and accolades, the initiative ignited a renewed commitment to unity, accountability, and national development. All attendees received Citizen Values Brigade certificates, symbolizing their role as ambassadors of change. The National Identity Project is championed by the director general of the National Orientation Agency, Mallam Lanre Issa Onilu.
For LAUTECH, the journey to the national grand finale promises new challenges and opportunities. For the nation, the message was clear: embracing shared values and responsibilities is the path to a brighter future.
The value train continues its journey, uniting hearts and minds in a shared vision of progress and national pride.
Tayo Folorunsho to Launch “The Campus CEO” Book and Celebrate Years of Edutainment Bliss
Sahara Weekly Reports That Edutainment guru and Founder of The Big Break Moment Africa, Tayo Folorunsho (Teeflo), is set to launch his highly anticipated book, The Campus CEO, at the prestigious Transcorp Hilton in Abuja.
The Campus CEO is a comprehensive guide for aspiring student entrepreneurs seeking to navigate the dynamic landscape of African entrepreneurship. Drawing from Folorunsho’s extensive decade-long experience working with various talents and luxury brands, the book offers invaluable insights, practical advice, and actionable strategies for success. The launch event will not only celebrate the release of this essential guide but also serve as a platform to recognize and honor his dedication and commitment to student eentrepreneursacross Nigeria.
Folorunsho, a passionate advocate for youth empowerment, has made significant contributions to the education and entertainment/creative industries. His initiatives have empowered numerous students from selected higher institutions with knowledge, skills, and platforms, fostering innovation and driving economic growth.
The Campus CEO promises to be an indispensable resource for any student entrepreneur seeking to make their mark. Packed with real-world examples and expert guidance, it is poised to become the go-to guide for navigating the challenges and opportunities of entrepreneurship in Nigeria.
Tayo Folorunsho has dedicated his career to fostering innovation and creativity within the Nigerian education and entertainment sectors. His work has profoundly impacted countless students, providing them with the tools and knowledge necessary to succeed in the competitive world of business.
The launch event will also feature a Celebration of Life, a book presentation, and a project unveiling, highlighting Folorunsho’s ongoing commitment to empowering young entrepreneurs and his latest endeavors to further support student-led innovation and growth.
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.
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
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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