October 16, 2018, Lagos, Nigeria – Transnational Corporation of Nigeria Plc (Transcorp), Nigeria’s leading diversified listed conglomerate has announced new appointments to its Board and executive management.
Valentine Ozigbo has been appointed as the President/CEO of Transnational Corporation of Nigeria Plc with effect from January 1, 2019. He will succeed Mr. Adim Jibunoh, who is retiring on December 31, 2018. Mr. Ozigbo, currently the MD/CEO of Transcorp Hotels Plc, owner of the prestigious Transcorp Hilton Abuja, will bring over 20 years’ experience in banking, business development, hospitality and corporate transformation. A multiple award winner, Mr. Ozigbo holds an M.Sc. Finance from Lancaster University, UK; an MBA in Banking & Finance and a B.Sc. in Accounting from the University of Nigeria. He is a Fellow of the Institute of Chartered Accountants of Nigeria.
Owen Omogiafo has been appointed as the MD/CEO of Transcorp Hotels Plc effective from January 1, 2019. She is currently the Executive Director, Corporate Services at Transnational Corporation of Nigeria Plc. She has over 18 years’ corporate experience in organisational development strategy, human capital management, banking, change and business management. She holds a B.Sc. in Sociology & Anthropology from the University of Benin and an M.Sc. in Human Resource Management from the London School of Economics and Political Science. Mrs. Omogiafo is a member of the Chartered Institute of Personnel and Development (CIPD), UK and a Certified Change Manager with the Prosci Institute, USA.
The Board of Transcorp also approved the appointments of Ms. Obi Ibekwe and Mrs. Toyin F. Sanni as Non-Executive Directors, following the retirement of Mr. Kayode Fasola and Alhaji Abdulqadir Jeli Bello. These appointments are effective October 30, 2018.
Oluwatoyin F. Sanni was Group Chief Executive Officer at United Capital Plc , a position she retired from in June 2018. She has over 25 years of experience in investor services, law and finance. Mrs. Sanni holds a Bachelor of Law degree from the University of Ife, an LLM (Hons) from the University of Lagos as well as a professional qualification of the I.C.S.A. UK and the Chartered Institute of Stockbrokers (C.I.S) Nigeria.
Obi Ibekwe holds a Bachelor of Arts degree in International Relations from Tufts University, Medford, Massachusetts, U.S.A., a Bachelor of Law degree from the University of Lagos and an MBA degree from the Ross School of Business, University of Michigan, U.S.A. She has over two decades experience in banking, holding senior executive and senior management positions spanning credit and marketing, credit risk management, human resources and customer service.
Transcorp Hotels Plc has also announced the appointment of Emmanuel Nnorom as the Chairman of its Board, following the retirement of Alhaji Abdulqadir Bello.
Mr. Nnorom is the Group Chief Executive Officer of Heirs Holdings, after retiring as the President/CEO of Transcorp. He brings over three decades of professional experience in the corporate and financial sectors, working with publicly listed companies. He is an alumnus of Oxford University’s Templeton College, and a prize winner and Fellow of the Institute of Chartered Accountants of Nigeria.
Speaking on these appointments, the Chairman, Transcorp Mr. Tony O. Elumelu, CON, expressed his confidence that the newly appointed chief executives and non-executive directors will further strengthen Transcorp’s core purpose of improving lives across Nigeria.
“We are pleased to have the diversity, depth and quality of experience that these directors bring to our group. The executive appointments are a testament to our internal succession capacity and the appointees will build on the achievement of their predecessors. By these appointments, we have further deepened our corporate governance capabilities, and firmed up our leadership position in the sectors we invest in”
Mr. Elumelu went further to thank the retiring Directors for their meritorious service to the Group over the years. He highlighted that the Board of Transcorp will continue to implement its defined strategy, which has led its investee companies being leaders in their industries and to take the Group to the next level.
About Transcorp Plc and Transcorp Hotels Plc
Transnational Corporation of Nigeria Plc (Transcorp) is a publicly quoted conglomerate with a diversified shareholder base of over 300,000 investors. Our portfolio comprises strategic investments in the power, hospitality, agribusiness and oil and gas sectors. Our businesses include Transcorp Hilton Hotel, Abuja; Transcorp Hotels Calabar; Transcorp Power Limited and Transcorp Energy Limited.
Transcorp Hotels Plc (“Company”) is the hospitality subsidiary of Transnational Corporation of Nigeria Plc. The Company owns and operates the multiple award-winning Transcorp Hilton Abuja, which provides luxury accommodation, world-class cuisines, conferencing and leisure facilities to business travelers and tourists from all over the world. The Company also holds 100 percent interest in Transcorp Hotels Calabar Limited, which owns and operates the Transcorp Hotel in Calabar.
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The No. 1 behavior to interrupt if you’re making an attempt to
improve muscle mass is skipping post-workout vitamin. Forward we’ll explain why, along
with other tricks to start doing to support muscle development.
However there’s one habit I usually see athletes and lively people neglecting,
and it doesn’t require fancy health club tools or choking hazards.
Take lean physique weight in kilos and multiply by 1.0 to calculate daily protein intake in grams.
This amount ought to remain fixed on training and non-training
days. So our man with one hundred eighty kilos of lean physique mass should eat 200g of protein day by day.
Multiply this quantity by four to calculate how many energy
you will derive from protein, so the 180-pound male would get 800 cal.
In order to optimize muscle protein synthesis,
plant-based eaters may actually want MORE grams of protein per day (~1.0g/lb of body weight).
As Coach Matt says, whenever you do a ton of long-distance cardio, it’s hard to eat sufficient calories to
grow bigger. You’re also training for efficiency somewhat than dimension, which stimulates a
special kind of adaptations in your muscle tissue. By slimming down first, while building muscle, you don’t
have to worry about shopping for BIGGER clothes first,
only to then need smaller clothes when you start cutting the fats.
Fat is a macronutrient that can help you attain your
calorie objectives (in the proper quantity), as fats may be high
in calories. “, claims for the amount of protein required for muscle progress vary wildly from supply to source (and athlete to athlete). Really Feel free to do dynamic warm-ups or fun workout routines as lively recovery on off days, but I are probably to take my off days OFF. Maybe you are capable of do countertop push-ups for greater than 15 reps, but when you try to progress to a more durable variation you don’t have any surface in your house that fairly works so you are feeling caught. Ready seconds places more of an emphasis on muscular measurement and endurance (as you’re resting for a shorter period).
It ties into progressive overload; you have to carry a little heavier or do one more rep than final time to continue to grow, and a exercise log is one of the simplest ways that can help you keep in mind what you have to beat. In brief, common resistance training (that’s your consistency), correct diet, and ample rest and restoration are your magic beans for muscle progress. It additionally makes positive you’re not wasting time on ineffective workouts. Instead, each minute of your workout is optimized for optimum muscle acquire. It’s like having a secret map to search out new paths and maintain climbing greater on Mount Gainsmore. A structured workout plan is a should when you’re trying to construct muscle quick.
The leg extension and sissy squat mathematically work the quads much more than a squat. A good example is the traditional squat, held in reverence as a quad exercise. The downside is that the quads are the primary mover for only a portion of the squat, with the glutes and lower back liable for moving a fantastic proportion of the load. There are dozens of exercises you can do for a physique part; we had to draw the road someplace. Do the subsequent set when you are in a place to do it with equal or greater intensity [as the one you just did]. When correctly applied, this program will work for any age group. These with pre-existing well being circumstances or injuries might have to pick and select exercises based on physical limitations.
For that cause, apply progressive overload to all workouts in the program. There’s nothing worse than getting started on a heavy set of bench press and pulling a pectoral muscle, which could have simply been prevented with some simple chest stretches. Workouts on the secondary day will still problem you but those secondary days function extra compound than isolation workouts, so the “direct
hit” the target muscles take is lowered. The 12 week program is a variation on an Upper-Lower break up, with the upper physique divided into Shoulders, and Chest-Back. “They’re undoubtedly not enough to make you robust.” Consider it or not, an in-depth evaluation discovered that push-ups and bench presses are comparable in both muscle activation and general muscle positive aspects. This does not imply push-ups should be all you do, however it means they undoubtedly ought to have a spot in your repertoire.
The next week, you might do two sets of 11 reps and a set of 10. Maintain at it until you are in a place to do three units of 12 reps (or regardless of the prime end of your target rep vary is). You’ll then increase the burden by 5 pounds and begin the development over on the bottom of the rep range, trying to work your means back to the top of the range. In common, you wish to fatigue the muscular tissues you’re utilizing by the top of the train and feel challenged throughout the whole process. Lifting even a average quantity of weight for fewer reps will go a good distance in constructing muscle and power. Muscle development isn’t just about lifting—it’s about good coaching. This program ensures each muscle gets educated multiple occasions per week, balancing quantity, frequency, and recovery.
Coaching each muscle as quickly as per week can and can make that muscle greater. Nonetheless, for most people at least, it’s probably the least effective approach to train. First up, we now have coaching frequency, which refers again to the number of times you practice a muscle group every week. The thought is that you select a weight that lets you carry out at least 5 reps in every set, but no more than 8.
But if you play your cards proper, there is no cause to suspect that you can’t place in the top vary of the muscle achieve charges above. Furthermore, adding “drop sets” and “negative sets” assist boost energy and muscle achieve, and quite often can fully transform a exercise for the better. Or others, that don’t give your muscle tissue sufficient time to rest between exercises thus leading to over-training. As I truly have said, the objective is to give you the best muscle building program. A exercise program that delivers results and can be utilized for years, and years. While this will likely appear to be a small amount, the outcomes could be dramatic over time. With only a few years of consistent coaching, you probably can gain 20–40 pounds (9–18 kg) of muscle, which might be a dramatic physique change for just about anyone beginning a resistance training program.
You just wish to know one of the best workouts to build a muscular chest, so we have carried out the work to check them for you. StrengthLog is one hundred pc free to download and use as a exercise tracker and general power coaching app. The leg press remains to be useful for growing leg power, especially should you battle with correct squat type due to mobility limitations or accidents.
Once the bar passes your forehead, transfer your physique again beneath the bar by driving your torso ahead and back into a standing position. At the top of the raise shrug your shoulders slightly and lock your elbows. We’re not going to pick up small dumbbells and do lots of reps. Power coaching doesn’t need to be scary or overly sophisticated. In addition to the number of calories we’ll be adding, we also want to take note of the sort of meals we’re consuming.
Advanced trainees additionally profit from a push pull legs training plan. You can tailor your training frequency and exercise selection to reap the benefits of your experience. You can match two rounds of a PPL routine right into a given week, permitting for a excessive coaching quantity and making time for both compound workouts and isolation work. Arnold often supersetted biceps and triceps, although often only throughout pre-contest coaching.
Gaining severe muscle takes many months and years of weight coaching and correct eating. Muscle gain rates differ by individual, even when following the same program. To achieve muscle, you have to present your physique with acceptable amounts of energy and vitamins, particularly protein. Doing so will help the creation of latest muscle proteins from the dietary protein you eat, which will be stimulated by the work you do in the weight room. This lets you benefit from every kind of train whereas maximizing the general muscle-building potential of your coaching program and avoiding any symptoms of overtraining.
You don’t essentially have to use all of those weight training ways in the same or each exercise. You can choose which of them you need to do and you may alternate them. That’s one other factor about building muscle at any age; it’s always good to vary up your workouts once in a while, even when they’re simply subtle adjustments (anywhere from every 4-8 weeks). Full-body exercises could be made to work for beginner, intermediate and superior trainees alike. In truth, some advanced lifters choose a high-frequency (4-5 occasions per week) full body exercise plan over extra typical physique part cut up routines. As a rule, I’d suggest resting for longer between sets of compound exercises that work a considerable quantity of muscle mass, corresponding to squats, rows, deadlifts, leg presses and so forth. Think of it as a video game; you need to stage as much as make your stats increase.
In most cases, somewhere between 1-3 warm-up sets will do the job. It’s all the time a good idea, especially if you’re using heavy weights, to do several progressively heavier warm-up sets. This will put together the joints, the muscles and the nervous system that controls these muscular tissues for the heavy work to come. If working out looks like you’re being chased by a bear, you’re not going to keep it up.
How typically you must prepare is intently tied to how much and how onerous you prepare every session, because you need extra time to get well after a grueling exercise than a light one. Your muscle tissue develop when you load them, and then provide enough protein by way of food. Also, just bear in mind to alternating between the workouts which are already in this system.
This strategy of steadily increasing your weight and resistance is called progressive overloading. Use a coaching log to track weights, sets, and reps. Adjust based mostly on efficiency. Choosing the best exercise cut up is decided by training expertise, restoration capability, and targets. Full Body or Upper/Lower splits work nicely for power and common health, whereas Push/Pull/Legs or Bro Splits could additionally be higher for superior hypertrophy coaching. The finest cut up is one that allows constant progress and fits private recovery capacity.
The other difference between the three- and six-day variants is that you just solely deadlift as quickly as per week in the six-day model despite the fact that you carry out two rounds of the routine. Deadlifts tax your nervous system, and most people benefit from solely doing them as quickly as, particularly as a part of a demanding six-day workout plan for the complete body. In the StrengthLog workout tracker, you’ll discover two glorious push pull legs workout splits, one for intermediate lifters and one for advanced trainees. A place for for these who consider that correct diet and intense coaching are all you have to construct an amazing physique.
Additionally, measure your body composition using instruments like calipers or physique scans to find out changes in muscle mass and fats share. These routines are nice for mentioning weak or lagging bodyparts. Smolov may be carried out for legs while Smolov Jr. can work well for chest or back. These routines are brutal and never for the faint of heart. If you select the fundamental Smolov protocol you will be squatting four occasions per week with a certain proportion of your one rep max for 3 to four weeks at a time.
We transcend the fundamentals to include little-known ideas and proven methods to help you acquire muscle, cut back fat achieve, and transform your physique. You’ll also discover expert-reviewed insights to tailor your year-long bulking plan to your distinctive wants. In this skilled review, we analyze, critique, and increase on Dr. Pak’s strategy to year-long bulking. Our group, together with an train scientist with over 20 years of fitness center experience, fastidiously reviews his recommendation to make sure it’s practical, science-backed, and effective for your fitness targets. Following the previous train choice is our carry movement, but instead of carrying down at our sides we’re going to do an Overhead Farmer’s Carry.
But there are another ways to force your muscles to work more durable. And this is going to provide the good thing about building quality muscle as properly as burning extra physique fat during your workouts. When you’re controlling that weight, you’re making your muscular tissues work harder which equates to building more muscle. This simple double development method can work well for many workout routines, and will produce decent gains in muscle mass over several months, simply so lengthy as you keep constant and work onerous. Do the same exercises, for a similar number of sets and reps, whereas lifting the same quantity of weight, for the next five years. No matter how your training week is ready up, it’s important to coach hard and give consideration to enhancing your exercise efficiency over time. Subsequent up is the reverse grip lat pulldown, which targets your back and biceps.
If you have been solely to choose a single pushing exercise to develop your higher physique, the bench press can be an excellent selection, which is why we’re kicking off the push day with this train. Working out 5 days per week is perfectly fantastic so long as you aren’t coaching every muscle group every day or too shut together. A systematic strategy is essential to ensure good recovery.
So, in Week One, you’ll prepare on Monday, Thursday and Sunday. Even although this doesn’t offer you a set day to coach every week, it does provide you with the ideal coaching frequency. To take benefit of eccentric coaching, and to increase your time under tension, merely lower the burden at a slower pace than you raise it.
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