6 Foods That Help Burn Belly Fat

For many women, losing belly fat is the reason behind their healthy lifestyle journey. It’s difficult to lose fat in this part of the body but it does not mean that it can’t be done. You just have to be patient enough, hardworking enough, persistent enough and most of all, EAT RIGHT!

Yes, that’s right. It all starts in the kitchen. Here are 6 foods that can boost your way to a flat tummy:

Avocado

Avocados are super delicious and contain fiber that helps keep the hunger at bay. The monounsaturated fatty acids help burn fats, thus trimming your belly.

Spinach

Spinach contains a high level of fiber which will help you feel full for longer and the vitamins help burn fat. There are some awesome recipes online that could make spinach a whole lot more delicious. Try them out.

Almonds

This nut is packed with belly-busting power. Almonds help build muscle, reduce cravings, and make a most convenient snack. Raw almonds make the best belly fat burners.

Apples

Apples are almost 85 percent water, but they’re also a great source of fiber which aids digestion and weight loss.

Beans and other legumes

Legumes are a great substitute for dairy products that may contain unhealthy fats. They help Build muscle, burn fat, and regulate digestion.

Chilli peppers

You may not be a fun, but believe it or not, chilli peppers do help lose belly fat. They increase your metabolism and “oxidize” layers of fat thus reducing your waistline.

 

Should I Eat After Every Work Out? Here’s What Experts Suggest

You hardy skip any workouts, always in the gym doing high intensity exercises and weight lifting. But, you never really notice any results. No muscle gain, no fat loss, just the same old you. This should mean that you need to reevaluate what you eat, both pre and post work out.

Many experts actually say that nutrition could be even more important than the workout itself. “If you don’t show up for meals, you might as well not show up for a workout,” says Nancy Clark, RD, a Boston-based dietitian and author of Nancy Clark’s Sports Nutrition Guidebook.

So what’s the best post-workout snack to feed your body? And do you really need it within 30 minutes of your work out? Here’s everything you need to know to ace your workout nutrition:

Post work out snacks

When you need one

You’ll need to refuel DURING 30 minutes of intense work out. That’s when “your muscles are more receptive to absorbing the glucose into the cells,” Mary Jane Detroyer a nutritionist and personal trainer explains.

You will also need to refuel if you work out in the mornings, especially if you don’t take a snack beforehand. A healthy breakfast will do you just right.

When to pass

You don’t always need to eat something after working out, especially if you did some light exercises. Detroyer explains that if you still have a half-tank of gas less, then fueling immediately after isn’t as urgent. Your muscles continue to recover over the course of 24 to 48 hours, so don’t feel the need to always eat.

If you ate before going to the gym, you really don’t need a snack especially if weight loss is your goal.

So what are the right foods to help you recover?

Your muscles will always need carbs and proteins in order to recover. Carbs you regain the energy lost and proteins rebuild and repair muscle tissues.

Fruits, potatoes, rice, oats and whole bread will give you the carbs you need. Good protein sources include nuts, seeds, milk, eggs and meat. Be careful not to overeat these foods though.

Always remember that your diet is what matters most when it comes to healthy living and fitness.

Tips On Choosing The Right Workout Outfit

Most of us hardly take time to choose the most appropriate outfit for working out yet; believe it or not, the clothes you wear for a workout can make a difference in how you feel during and after exercise. Here are 6 tips on choosing the most appropriate gym outfit:

Go with dark colors

Your best bet for looking stylish when choosing good workout clothes is to pick one or two color schemes and stick with it! Dark colors always look the most sophisticated for workout clothes and keep you looking thin and slender.

Decide on the right bottoms

We hardly consider this but the type of bottoms you choose to wear to the gym really determine how your work out will be. For running, jogging, cycling or any other type of exercise that involves a lot of leg usage, you’ll want shorts that fit well and aren’t loose or baggy. For yoga, stretches, weight lifting or other types of exercise that don’t involve cardio or rapid movement, a pair of gym pants or yoga pants would be appropriate.

Go sleeveless

Sleeveless tops are more comfortable since they don’t trap sweat against your body and they are cooler in the hot. If you absolutely want a sleeve, don’t go for anything heavy or super long.

Have the right kind of shoes

The right shoes can make a world of difference in your workout sessions, especially if you are a runner or if you do sprints.

But even if you just lift weights, shoes with great support and cushioning will ease back pressure and give you more stability and grip. Again, you don’t have to spend a fortune, but do find a pair of shoes that fit you well and offer support.

Invest in a good sports bra

Ladies, this one’s for you. A woman jogging or doing aerobics with her breasts jiggling everywhere is not the most attractive sight in the world. Invest your money in a good sports bra. It doesn’t have to be an expensive one, but a bra that supports your girls and holds them in place will do a lot for you!

Don’t wear baggy clothes

Don’t throw on the first thing you find on the closet floor. Old sweats, baggy shorts, ripped up t-shirts, or stretched out PJ pants are NOT good options for working out! Besides making you feel less sexy, baggy clothes can catch on weights or treadmills and cause you to trip or fall or drop something.

Benefits Of Squats You Probably Didn’t Know About

Most people neglect incorporating squats in their workouts. Dudes skip leg day and girls, well we focus so much on aerobic exercises. Squats are one of the most beneficial full-body exercises out there, especially for those who are super busy and cannot spend much time on working out.

Here are 5 benefits of squats that will probably motivate you to do them more often:

Squats do help burn fat

Did you know that one of the best ways to burn fat is to actually gain more muscle? Squats help you gain muscle thus making it easier for your body to burn the extra fat.

Squats build muscle

You probably already know that squats tone your butt. But there’s more. Squats promote muscle growth around your entire body by making the body release hormones that are vital for the growth of muscle tissue.

Squats give you abs

You can skip the ab work outs and choose to do squats instead. Squatting is a compound movement and one of the muscles it hits hard is your abs. Many people have no idea this is the case. Think about it: your torso is pitched forward with a barbell on your shoulders. What’s keep you from folding and falling flat on your face? Your core. And there it is, you kill two birds with one stone.

Squats have low impact on your joints

Other means of working out can put undue strain on your knees, ankles and back, whereas squats, when done correctly, do not have this effect.  

You don’t need any equipment to do squats

You can do squats anywhere, anytime! You don’t need to go to a gym or pay for any expensive equipment. It’s perfect if you’re too busy and need to squeeze time for working out.

Here’s a clip on how to do squats effectively

5 Kenyans Who Made It To Forbes’ 30 Most Promising Young Entrepreneurs In Africa 2018 List

Forbes’ Magazine named the 30 Most Promising Young Entrepreneurs In Africa 2018, and five Kenyans made the list.

The list which was compiled by a panel of expert A-list judges saw more than 650 nominations (all sent via email) cutting across real Estate, financial services, manufacturing, media, tech, green tech, agriculture and fashion. These entrepreneurs represent the innovative and intellectuals of their generation, taking more risks and building phenomenal businesses.

Here are the five Kenyans who made the list for 30 Most Promising Young entrepreneurs In Africa 2018:

Paul Kihiko

Founder, Wing It Nairobi

30 year-old Kihiko is the founder of Wing It Nairobi, Kenya’s first and only wings-only Quick service restaurant. Its first outlet at the Galleria Shopping Mall in Kenya​ is already doing 6-figures annually in revenue. Last year, Wing It raised $75,000 from two investors for a minority stake in Kenya’s edition of Dragons’ Den. Kihiko is set to open other outlets this year.

Anerlisa Muigai

Founder, Nero

Anerlisa Muigai, though born in a billionaire family found her own path. Muigai, 30, is the founder of Nero, a beverage company that manufactures and sells the top selling Executive Still Water brand across Kenya.

June Syowia

Founder, Beiless Group

She’s only 22 and killing it in the entrepreneur world. Syowia runs Beiless Group, a fast-growing experiential and digital marketing agency that has handled marketing campaigns for more than 50 popular Kenyan brands over the last two months. Syowia is a recipient of the 2017 Global Student Entrepreneur Award in Kenya.

Gloria Michelle Otieno Muka

Founder, Recours Four Kenya Consultants Limited

In 2013, Gloria Michelle Otieno Muka, 31, founded Recours Four Kenya Consultants Limited (R4Kenya), a fast-growing professional HR services firm located in Nairobi, Kenya. She started the firm with $2,000 of her savings, and within the last 4 years, she has grown the company into a $400,000 (annual revenues) business with more than 15 employees. Recours Four Kenya offers professional HR services in consultancy, recruitment, training, psychometric testing and staff outsourcing. The company’s clients include the World Bank group, Kenya National Examination Council, USAID, GlaxoSmithKline and Sportpesa.

Rajiv Mehta

Founder, Tangerine Investments

Rajiv Mehta, 32, is the founder of Tangerine Investments, an outdoor advertising firm that uses public transit vehicles, litterbins and street poles to market leading consumer goods in Kenya. Tangerine, which was founded in 2008, has clients such as Kenya Airways, Pizza Inn, Subway and Coca Cola HP among others. The company recorded revenue of more than $1 million in 2017.

 

 

 

 

 

 

Boomplay Music Reaches 10 Million Installations Off Google Play Store

Boomplay Music, Africa’s fastest growing music streaming and download platform has recorded a milestone of 10 million installations off Google Play Store.

Boomplay Music, which was named the ‘Best African App’ at the Apps Africa Awards in 2017, has given millions of Africans unfettered access to millions of songs, videos and entertainment trending news. It has also provided a rallying point in the digital music ecosystem by driving more customers to mobile music consumption.

Boomplay music’s international best practice in ensuring providers make revenues off their content has made it the toast of local and international artistes and content providers.

Speaking at the briefing to announce the 10 million milestone in Lagos, Ms. Tosin Sorinola, head of PR, said, “This is another major milestone for Boomplay Music and we are more than grateful for the support and involvement of our content providers, users and the team that made it possible to achieve this and sharing the vision of making Boomplay Music the No. 1 Music App in Africa.”

Boomplay was launched in 2016 and by January 2017 they has 1 million installations. By November the same year, they had risen to 5 million then doubled to 10 million installations in June 2018. It is Africa’s fastest rising music service as it aims to reach 40 million user base by December this year.

The platform parades content from multiple genres such as Afrobeat, Fuji, Hip-Hop, Afropop, Rap, Reggae and Gospel among others.

The app comes pre-installed on Infinix, iTel and Tecno devices and is available in Google Play Store for all android users. iOS version will be made available later in the year 2018.

 

STOP! 8 Most Annoying Habits People Have At The Gym

It’s already hard enough to hit the gym regularly so when you get to the gym and there are pet peeves all around, sometimes you just want to scream and unleash hell on them but you just decide to keep your cool.

Chances are, these peeves know how to behave on a date, or at work but for some reason, gym etiquette just doesn’t click in their D.N.A.  You may not know it, but one of your gym habits could be totally throwing off someone else’s workout game.

There are certain no-nos in the gym — things that you shouldn’t do, lest you annoy everyone around you. In case you didn’t know, read through:

Leaving weights everywhere

It’s so annoying having to spend 15 minutes of your workout time looking for a dumbbell or barbell plate just because someone was too careless to put them back in the rack. Do everyone a favor, and return things to where you found them.

Unleashing your sweat on a machine and not cleaning up afterwards

Of course you’re going to get sweaty during your workout — that’s proof that you’re working out hard but don’t leave a wet imprint of your body on every machine you use or a big puddle on the group fitness studio floor, CLEAN UP!

Hogging equipment

It’s fine to take a quick break between sets while lifting, we get it, it can be quit tiresome. But it’s completely unacceptable to sit on a machine for several minutes, chatting on your phone all in the name of getting some rest. Bounce between machines and save the rest of us time.

Proving workout advice to everyone and anyone who hasn’t even asked for it

If you are not a fitness coach, then mind your own business. Whether or not someone is working out the wrong way, it’s not your place to correct them. Just do your thing and leave. It’s as simple as that.

Taking gym selfys

It’s totally fine to appreciate your progress but taking 1000+ selfys just to capture that perfect one is just annoying especially if there is someone else waiting to use the machine you’re on. Get over yourself!

Talking, Talking, Talking

We don’t go to the gym to exercise our ears, listening to you blabber on and on about whatever it is that is in between your ears. Seriously, go away!

Grunting too much

 A little grunt here and there is totally fine, and sometimes necessary when you’re trying to push past your limit but when you start sounding like you having sex, it just makes the rest of us really uncomfortable.

Competing with the person next to you

It’s not a marathon we’re competing neither did I come to the gym for you to use me to pace yourself. Focus on whatever it is that brought you to the gym. No one really cares how much weight you lift, really, we don’t!

Gyms are places where people come to put in some time, build muscle, and burn off calories.  To some, it’s more of an extension to their workplace whereas others think of it as a hangout or social club.

Whichever place you fall in, gym etiquette is something you should have in mind, not just for your sake but for everyone else’s.

Junk Food Cravings? Here’s How To Stop Them

Losing weight would be so much easier if we didn’t experience cravings. You could try sticking to a healthy diet all day long just for cravings to kick in at the end on the day.

It’s so hard to fight them (I know), but there are is a way to stop or prevent them from ruining your diet routine. Here are 5 ways to stop/prevent cravings:

Drink water

Water is a solution to so many problems especially when you are trying to lose weight. If you crave any unhealthy food, try taking a glass of water and wait a while. You will notice the craving will fade away.

Avoid getting extremely hungry

Hunger is the reason why we experience cravings in the first place. Avoid getting hungry by snacking on fruits before your next meal.

Eat more protein

Eating more protein makes you feel full and satisfied for longer. One study of overweight teenage girls showed that eating a high-protein breakfast reduced cravings significantly.

Avoid stress

Most of us eat when we’re stressed, it feels good right? But, that’s the moment where you end up eating junk. Try and fight stress by planning ahead, meditating and generally slowing down.

Try and stay away from your craving

You really can’t be craving chocolate and spend all day in a chocolate factory expecting not to take a bite. Same case with fries and all that junk you crave. Distance yourself from the craving and occupy your mind with something else.

 

5 Killer Leg Exercises You Should Try Out (Videos)

Leg day is an important a day as any other day of the week at the gym. Training your legs is vital, not only for those trying to get that sexy booty or hips but also for people who are trying to lose weight.

We all know the usual lunges and squats, but if you get too used to doing the same thing over and over again, you’ll eventually get bored and unmotivated.

If you want to mix things up a bit, here are 5 leg exercises you could try on your next workout:

Box jumps

Box jumps combine intense cardio with the explosive force of jumps. The higher the box, the more force your legs are going to need to make the jump and the more effective it is.

Here’s how it’s done:

Single-legged deadlift

Deadlifts are great for your hamstrings (the muscles at the back of your thigh). To do a single-legged deadlift, you will require more balance, meaning your secondary stabilizing muscles will have to work extra hard to keep you upright. Plus, the leg lift portion of the exercise will engage your glutes, leading to better-looking legs and butt overall!

Here’s how it’s done:

Bulgarian Split Squat

This one sort of combines a squat and a lunge. Placing your back foot on an elevated surface puts all the focus on your foreleg, leading to better muscle growth all round. It’s a ‘kill two birds with one stone’ workout.

Try it:

Single leg squat

You are probably used to doing squats with both your legs on the ground. How about twisting things up a bit? Use a lighter weight and squat with one leg at a time. This doubles the difficulty and works your muscles even harder.

You can try out any of these below:

Reverse lunge

Forget the front lunge for a moment and do the reverse instead. It improves your range of motion, strengthens your glutes and hamstrings along with your quads, and enhances balance control.

Here’s how to do it:

 

 

Who Will Be The Next Ignition HBR Dj?

The #IgnitionHBRDj competition has been going on for a few weeks now and we’re now down to 21 contestants.

The competition saw hundreds of applicants submitting their mixes for review. The judges narrowed it down to 21 Djs who attended a master class whereby they got to learn various mixing tricks to improve their skills. The next step has seen the contestants mix on-air. The audience will get to vote for their favorite deejays to move on to the next step.

Below are the contestants who have so far had the chance to mix on air. Have a listen, let us know what you think and vote for your favorite one via twitter using the hashtag #IgnitionHBRDj