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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

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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.

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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.

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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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Sahara weekly online is published by First Sahara weekly international. contact saharaweekly@yahoo.com

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Education

JUST IN: Government Shuts Down Lead British School Over Student’s Bully (VIDEO)

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JUST IN: Government Shuts Down Lead British School Over Student’s Bully (VIDEO)

JUST IN: Government Shuts Down Lead British School Over Student’s Bully (VIDEO)

 

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Sahara Weekly Reports That The Federal Government has reportedly shut down Lead British School following the bully of a student named Namitira in the Abuja-based institution.

 

 

 

JUST IN: Government Shuts Down Lead British School Over Student’s Bully (VIDEO)

 

 

 

 

Two videos showing the student reportedly named Namtira being manhandled went viral on social media on Tuesday.

 

 

 

 

 

 

 

In one of the videos, the victim was seen being slapped repeatedly by another female student while asking “Who broke my heart?”

 

 

 

 

 

 

 

In another video, the victim was seen sitting next to a male classmate who was heard saying “I spoilt her relationship”.

 

 

 

 

 

 

 

Furthermore, the minister of women affairs has visited the school to address the situation. In a follow up video recorded this morning, the culprit was seen being slapped by a woman who is said to be the victim’s aunty.

 

 

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NAUB: MR PRESIDENT, WHO ARE THOSE PLANNING TO KILL THE ONLY FEDERAL UNIVERSITY THAT DOES NOT GO ON STRIKE? By Femi Oyewale

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Why the merger of NAUB with NDA cannot work, the hard facts to consider'

NAUB: MR PRESIDENT, WHO ARE THOSE PLANNING TO KILL THE ONLY FEDERAL UNIVERSITY THAT DOES NOT GO ON STRIKE? By Femi Oyewale

 

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Sahara Weekly Reveals That Higher education in Nigeria, quite frankly, is facing immense challenges including but not limited to poor infrastructure, unrealistic academic calendars resulting in extra years against stipulated durations, lack of teaching equipment, social menace, poor funding, amongst others.

 

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NAUB: MR PRESIDENT, WHO ARE THOSE PLANNING TO KILL THE ONLY FEDERAL UNIVERSITY THAT DOES NOT GO ON STRIKE? By Femi Oyewale

 

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Interestingly, Nigerian Army University, Biu (NAUB) is quite unique from other federal universities in the sense that since inception, there has not been any issue of strike, cultism, protest, or anti-social conduct.

 

Rather, the university is reputed for its excellent condition of learning environment.

 

This was aptly covered by the Governor of Borno State, H.E Professor Babagana Umara Zulum through his deputy during the maiden edition of the convocation ceremony of NAUB on Saturday, October 28th, 2023 at the University’s main campus ( note not temporary campus within five years of existence) in Biu, Borno State.

 

 

The Borno State governor said he was physically present at the groundbreaking ceremony of the foundation laying stone of NAUB five years ago, and he is impressed by what he has seen adding that it must take military precision and focus to put in a full-fledged and functional university on a barren land in such a short period.

 

 

The Governor further thanked the Federal Government, the Nigerian Army, the traditional rulers, scholars and academics philanthropist, industrialists, associates and men and women of goodwill from within and outside Borno State for the selfless service of gradually re-modelling the future of Borno State in particular and Nigeria in general and for putting Borno State on the path of further greatness through the Nigerian Army university, Biu.

 

Why then do we plan to abort such a great independent institution of learning known as a barrier breaker and line crosser by merging it with NDA whose missions and visions are not in tandem with each other .

 

Why cut short the dreams of such noble ideas via politics?

 

Are there those who do not want a stable educational system in Nigeria?

Are there external forces or their agents at home trying to destroy a good foundation for a stable educational system in Nigeria?

 

Is NAUB in competition with the private universities?

Are there big shots who benefit from a chaotic educational system in Nigeria?

 

Are there some subterranean forces working within the system to achieve the Boko Haram objective that “education is sin”?

The words of Governor Zulum rings a wise bell when he said that Boko Haram insurgents have achieved their objectives if the university is scrapped.

“Therefore, we appeal to Mr. President to look into this issue so that the Army University Biu would remain a university… because of the importance of education in this part of the country, where Boko Haram is saying that education is forbidden. And I think that by allowing this Army university to be scrapped, they might have achieved one or two of their objectives,” he said.

 

The governor noted that, for over a decade, Borno State has been facing a serious crisis that has denied many children access to education.

“Therefore, this university is very important to not only the people of Borno State but our neighbouring states,” he said.

 

Look at the Western countries that started with military polytechnics that propelled revolution in military equipment development.

 

Many of these developed countries collaborated jointly through civil-military research.

The Swedish Defence University established like NAUB is Sweden’s leading resource in, and first choice for, education, training and research in the management of crisis, war and periods of tension in the leadership of both civil and military agencies. The Swedish Defence University is an accredited institution for academic education for military and civilian students and researchers where different experiences, approaches, and traditions come together. It has become a hub for both national and international students.

 

It might shock you to know that American Military University (AMU) and American Public University (APU). APUS is wholly owned by American Public Education, Inc., a publicly traded private-sector corporation that offers associates, bachelors, masters, and doctoral degrees, in addition to dual degrees, certificate programs and learning tracks.

 

During my NYSC, I served in the Nigerian Army School of Education (NASE), Ilorin, which is a renowned military institution focused on providing high-quality education and training for Nigerian Army personnel and civilians. So why the proposed merger of NAUB?

 

Interestingly, the Nigerian Army University Biu provides such a platform for the Nigerian military towards technological innovation, research, and development in varied fields for national defence and security breakthroughs like many modern nations. In fact, instead of downgrading the Nigerian Army University, many more Army universities should be established in Nigeria. That is the way out for a caricature type of educational system that has failed to have stability over the years.

 

Who is not interested in seeing that a federal university graduates its students within the regular course time frame?

 

Must programmes of all federal universities be easily disrupted. A course of 4 or 5 years ends up taking over 6 to 7 years to complete. The worst part is that many universities end up in a crash programme to be able to cover up for the lost times. The terrible damage to these universities’ products is the very low standard of graduates.

 

Who wants the Nigerian educational system to collapse completely? These are rhetorical questions the amiable president of the Federal Republic of Nigeria and all stakeholders should ask those proposing the merger to answer us publicly, else should let the matter die forever in the abyss of hasty decision.

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Edo State University Uzairue Matriculates 1,245 Students By Elvis Omoregie

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Edo State University Uzairue Matriculates 1,245 Students By Elvis Omoregie

Edo State University Uzairue Matriculates 1,245 Students

By Elvis Omoregie

 

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The Edo State University, Uzairue have matriculated 1,245 students who met the condition for admission criteria for the 2023/2024 academic session.

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Edo State University Uzairue Matriculates 1,245 Students

By Elvis Omoregie

 

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Speaking during the 9th matriculation ceremony of the institution at Iyamho, Etsako West Local Government of Edo state, the institution’s Vice Chancellor, Engr. Prof Emmanuel Aluyor, charged the newly admitted students to adhere to the university’s regulations and contribute responsibly to the institution.

“Dear Matriculants, approach your studies with dedication and make full use of the state-of-the-art technological equipment and ICT facilities available for your academic advancement. Embark on a studious academic journey, making the serene environment of Edo State University Uzairue your conducive home for success.’

He said the University, in partnership with the Edo State Government, is devoted to consistently providing world class teaching and research facilities.

sharing the remarkable progress the institution has achieved over the past eight years, said its humble beginnings with three Faculties and Eight programs, Edo State University Uzairue has grown to encompass nine faculties with over 30 undergraduate programmes”.

He added that all the programmes offered at the institution have been accredited and approved by the National Universities Commission (NUC) and other the relevant professional bodies.

Aluyor said the College of Post Graduate Studies of the institution stands out for its successful programs, encompassing PGD, Masters, MBA, MPA, Mphil, and Ph.D. across different Faculties.

“Having graduated five sets of students, our accreditation processes have consistently yielded impressive grades, With the lowest recorded score being 78.5 per cent’

He explained that through collaborative partnerships with international Universities such as Worcester State University (USA) and the University of Sunderland (UK), students benefit from valuable opportunities to engage in exchange programs.

“The establishment of the institution Teaching Hospital with the support of the State Government, marks a significant stride, enhancing our facilities for medical students’ training.

Aluyor noted that the institution runs an uninterrupted academic calendar leading to its recognition as the best University in the South-South geo-political zone, 2nd Best State University in the country and 10th Best University in Nigeria by the National University Commission (NUC) System Ranking 2022.

“Edo State University is the 1st in West Africa to adopt the CANVAS Learning Management System, used by over 70 percent of ivy League Universities globally”.

He added ” it is the first to acquire the Anatomy table and low and high fidelity Manikins (Simman 3g), which enables the simulation of different scenarios for the training of Medical and Nursing Students”.

He said the institution placed on discipline and adherence to the approved academic calendar, with a commitment to addressing any instances of errant behavior.

Prof Aluyor however called on well meaning individuals and corporate organisations to generously contribute prizes for students of the institution who demonstrate excellence in their respective fields.

In his goodwill message, a member of the Edo State House of Assembly Hon. Inegbebor O. Eugene advised the students to be serious with their academic pursuit and make their parents proud by graduating with good grades

“The university is not a place to come to waste your time but to improve yourself, it is not all about getting the certificate but about going through the university and allowing the institution to go through you”.

He advised the students not to disappoint their parents by focusing on their studies and making the best use of the opportunity to graduate with good grades.

Hon. Inegbebor further stated that he will discuss with the Hon speaker, RT. Hon Blessing Agbebaku to see how Edo State House could institute a prize for the best graduating student in the university.

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