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*6️⃣ FOODS THAT BUILD THE BUTT�, BODY�‍♂️, ABS�️‍♂️*


https://www.youtube.com/watch?v=isJ8fJvWtf4

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https://www.youtube.com/watch?v=isJ8fJvWtf4

https://www.youtube.com/watch?v=isJ8fJvWtf4

*6️⃣ FOODS THAT BUILD THE BUTT�, BODY�‍♂️, ABS�️‍♂️*

We all know that exercise is the crucial thing to do to build the body. Other factors aid in also building the body tissue. These factors include
Age at which workout started,
Training weight, Training period, Training regularity, and recovery, and the last but not the least is the food and nutrition you take when doing all listed above.#topnotchguides
#bodyworkout #exercise #food

https://www.youtube.com/watch?v=isJ8fJvWtf4
In this video�️�, I will list and explain the Food and Nutrition Needed to build the full-body, lower body, and abs.
Trust me, I will make this topic interesting and as comprehensive as possible��‍♂.

1.Fruits ��� and Veggies�
Fruits and veggies are very nutritious, meaning,g that they have low in calories and high in antioxidants, fiber, vitamins, and minerals.

Furthermore, fruits boost weight loss and fat burning, making them a must-have for any ab-building diet.

According to a study of 10 studies, eating a slight 4 servings of veggies per day was related to Another study of weight gain and reduced waist circumference in women.

Another study showed that more fruits and veggies were linked to lower body weight and less overall body fat, while more fruit intake was tied to less belly fat.

2. Whole grains��
Whole grains like oats, barley, buckwheat, and quinoa can be a tremendous improvement to your diet if you’re peeking to get abs.

In part to being high in fiber, which can improve weight loss, digestion, and blood sugar levels, whole grains are a good source of vitamins, minerals, and antioxidants.

Some study indicates that eating whole grains can lessen appetite and influence your body’s energy use, pistachios which can influence body composition

3. Nuts and seeds�
Nuts like pistachios, walnuts, almonds, pecans, and Brazil nuts are all great nuts to incorporate into your diet, alongside seeds like chia, flax, pumpkin, and hemp.
Nuts and seeds procure the exact balance of fiber, protein, and healthy fats, all of which can be extremely beneficial for getting abs.

In 6-week research in 48 people, eating 1.5 ounces (43 grams) of walnut per day led to significant reductions in belly fat.

4. Fatty Fish � �

Fatty fish like salmon, mackerel, tuna, and sardines are packed with omega-3 fatty acids, which influence a cuciConsuming heart health, brain function, inflammation, and weight control.

Consuming fish can not only help you drop belly fat but furthermore potentially reduce risk factors for heart disease, such as high triglyceride phases.

5. Legumes �

Legumes are a group of plants that include lentils, beans, peas, and peanuts.

They’re generally a tremendous source of essential nutrients like protein, fiber, B vitamins, iron, copper, cesium, and zinc.

In particular, eating more protein has been associated with improvements in body composition and reductions in belly fat.

6. Tea�☕�
Teas such as green tea, black and white tea, oolong, and herbal varieties, may also be beneficial

Green tea has been researched for its capacity to rev up weight loss and fat burning.

This is vastly due to the presence of catechins like epigallocatechin gallate (EGCG), a compound shown to increase the number of calories burned throughout the day.

One study of six studies noted that regular green tea intake led to a decrease in belly fat, weight, and waist circumference.

Black tea is also rich in flavonoid compounds that can stimulate weight loss.

One 3-month study in 111 people found that drinking 3 cups (710 ml) of black tea daily led to a 3/4-inch (1.-cm) reduction in waist circumference and 1.4 pounds (0.6 kg) of weight loss.

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We hope you enjoy the video, please help by liking and sharing with others.

In my next video, I will list out foods to avoid during body and ab building.

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� *REFERENCES*

#HEALTHLINE
https://www.healthline.com/nutrition/diet-for-abs#foods-to-avoid

#MEDICALNEWSTODAY
https://www.medicalnewstoday.com/articles/diet-for-abs

#MUSCLEANDSTRENGTH
https://www.muscleandstrength.com/articles/4-important-diet-factors

#PHOTOS
https://unsplash.com/s/photos/

Yeah bro

Some have all good facilities

Ablyz:
Nice work bro but

But number 7 should be out of it

There are good stable or water supply in some school hostel especially mine

Guides to prepare Chinese Fried Sesame Dessert Balls (Jian Dui)���

https://www.instagram.com/tv/CPOPQaiBhac/?utm_medium=copy_link
#topnotchguides

_This is a traditional and popular Chinese classic dessert served during Lunar New Yeand it that will satisfy your sweet cravings._

*INGREDIENTS*
for 8 servings

RED BEAN FILLING

¼ cup red bean(40 g), dried
4 cups water(960 mL)
¼ cup sugar(50 g)
DOUGH

⅔ cup hot water(160 mL)
½ cup light brown sugar(110 g)
2 cups glutinous rice flour(250 g),
plus more for dusting
½ cup sesame seed(75 g)
FOR FRYING

7 cups vegetable oil(1.6 L)

Preparation
�Make the red bean filling: In a medium bowl, combine the red beans with 1 cup (240 ml) of water. Cover with plastic wrap and soak overnight.
�Drain the red beans, then transfer to a small saucepan with the remaining 3 cups (720 ml) of water. Bring to a boil over medium-high heat, then cover and cook for 1 hour, until soft enough to mash with a fork.
�Add the sugar and cook, stirring frequently, until the liquid evaporates and a thick red bean paste forms.
�Transfer the red bean paste to a bowl. Cover with plastic wrap, pressing it directly onto the surface of the paste to prevent skin from forming. Refrigerate until ready to use.
Make the dough: In a liquid measuring cup or small bowl, whisk the hot water with the light brown sugar until the sugar dissolves.
�Add the glutinous rice flour to a medium bowl and use a spoon to create a small well in the center.
�Pour the sugar syrup into the well and stir for 5 minutes, until the dough is well combined and no longer sticks to the bowl.
�Lightly dust a clean surface with glutinous rice flour. Turn the dough out and knead for 5 minutes, until it forms a smooth, round ball. Use a little bit more flour or water as needed.
�Divide the dough into 8 pieces. Roll the pieces into small balls, then flatten into discs about ½-inch (1 ¼ cm) thick and 2½-inches (6.5 cm) in diameter.
Place 1 teaspoon of red bean filling in the center of a piece of dough. Fold in the edges to cover the filling, then roll into a ball. Roll the ball in the sesame seeds until the dough is covered.
� Repeat with the remaining ingredients.
Heat the vegetable oil in a large pot until it reaches 350°F (180°C).
�Fry the sesame balls for 15 minutes, stirring frequently, until golden brown. Transfer to a wire rack set over a baking sheet to drain and let cool for 15 minutes before serving.




Enjoy!��

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8️⃣ Advantages Of Staying In School Hostel�� As An Undergraduate





Should I stay in the school hostel or not? What are the major benefits of school hostel life and why do you think I should not live in the University hostel? These are the top questions asked by newly admitted students in addition to school fees and course registration queries. I spent over three years in a school hostel and as such has a lot to offer as regards the topic at hand.

In this video, I will list and explain the 8 advantages of school hostels and of living in the hostel. This piece is scientifically compiled based on findings from major Universities, Polytechnics, and Colleges of Education across Nigeria.

The following are Universities and Polytechnics I shall emphasize on Covenant University, Federal University of Technology Owerri (FUTO), University of Benin (UNIBEN), University Of Lagos (UNILAG), Obafemi Awolowo University (OAU), University of Illorin (UNILORIN), Abu Zaria, Ambrose Alli University (AAU), Auchi Polytechnic, Lagos State University (LASU), University of Portharcourt (UNIPORT), University of Ibadan (UI), Laspotech and many more.

Trust me, this topic as interesting as possible.

https://www.youtube.com/watch?v=J9SbZVIB5m0