FAST INFO MAGAZINE

Sunday, 30 November 2014

Former (BBA) couple Pokello and Elikem get messy on instagram

I’m saying former couple because there’s no way two people who are still together will put each other on blast on social media like this.For those who don’t know them, Pokello Nare (from Zimbabwe) and Elikem Kumordzi (from Ghana) met on Big Brother Africa: The Chase, last year and began dating. In May this year, Elikem proposed to Pokello at the Ghana Music Awards in Accra. But it looks like that ‘great’ love story has ended because they are fighting over some woman on Instagram. See what they posted after the cut…

Pokello posted this…

And Elikem replied her…

Ha! Check out what this SA singer wore to the Chanel O Awards

She’s a South African singer and actress named Pam Andrews. What Hollywood will cause in the world…lol

Emir of Kano, Sanusi visits scene of Central Mosque bomb blast

The Emir of Kano, Muhammed Sanusi II who was out of Nigeria when the bomb blast at the Central Mosque in Kano occurred, arrived Nigeria today and went straight to the scene of the the attack to assess the situation.

During his 20 minutes visit to the blast scene, the Emir said with the way the attacks were carried out, it showed it was well planned and had taken the perpetrators close to two months to plan it.

“From all indications, they (attackers) have been planning this for at least two months. I have directed that the mosque be washed and cleaned and prayers should continue here. We will never be intimidated into abandoning our religion, which is the intention of the attackers” he said (photo credit: AFP)

Teen missing four years found alive, hidden behind wall near Atlanta

4 Moves To Get Toned—Fast

Photo Courtesy of Getty Images

Usually we’re all about core strength and performance training. But consider this our nod to vanity: four moves to supercharge your workout and get ripped fast.

The secret for three of them is drop sets — working to failure in repeating sets of lighter and lighter weight, which forces your muscles to work harder in less time.

To perform drop sets, start with a weight you can rep six times with perfect form. When your form fails, lighten by 5 or 10 pounds. Repeat, stopping when you reach a weight you can rep 20 times.

Abs & Obliques

Twisting V’s

3 sets of 50 alternating reps

Start by lying on your back. Raise your legs and upper body roughly 30 degrees off the floor. You should be sitting on your butt, not resting on your lower back. Keeping your arms as straight as possible, twist and touch both hands to the floor on your right, then twist the other way and touch the floor on your left.

Pectorals

Photo Courtesy of Getty Images

Chest Presses

Drop Set

Adjust yourself so your hands are even with your chest. Press the weight slowly, making sure to keep your lower back in contact with the support pad or bench. Lower the weight to complete the rep. Proper breathing is important: Exhale while you press the weight. Inhale while lowering it.

Calves

Calf Raises

Drop Set

At a seated calf station, place only your toes and the balls of your feet on the foot bar. Raise the weight by pushing off the bar and going up on tiptoe. Slowly lower it to complete the rep. Try to max out your range of motion: Get as high up on your toes as you can in the raised half of the motion, and drop your heels as far as possible in the lowered half

Biceps

Hammer Curls

Drop Set

Unlike a traditional curl, hold the weights with palms facing in. Stand with weights at your sides, and slowly raise them by bending at the elbow. Try to touch the end of each dumbbell to the front of each shoulder. Return to the starting position to complete the rep. Avoid rocking at the waist, and make sure you’re moving only from the elbows down.