The Cross River Tourism Bureau says no fewer than 300,000 tourists attended the recently concluded 32-day Calabar Carnival held in Calabar, Cross River.
The bureau’s Managing Director, Ekpenyong Ojoi, disclosed this in a statement in Lagos on Saturday.
Ojoi said that there was a 42 per cent growth in tourist attendance for the carnival in comparison with 2023 statistics.
He said, “Calabar recorded over 300,000 tourists from Nov. 1 to Dec. 31st, 2024, who came in for the Calabar Carnival to see the OMR, Marina Resort and the Kwa Falls.
“Most of the tourists were from Abuja, Lagos and neighbouring Akwa Ibom State. Again, there was a tremendous increase in tourists to the destination when compared to the 2023 figures of over 190,345 tourists to our enchanted attraction sites, within the same period.
“The number of visitors to the destination for the 2024 Calabar festival outweighed that of 2023 by 42 per cent. An estimated 450,000 onsite spectators witnessed the Carnival Calabar event, the Cultural Carnival, the Children’s Carnival and the Bikers Carnival events, as against the 279,486 onsite spectators recorded in 2023.
“Over 1.2 billion viewers watched the carnival events on DSTV channel 198 across the world. Live online streaming of over 100 million viewers was recorded within the festival period.”
According to Ojoi, throughout the period under review, November 2024 to December 2024, the occupancy rate of accommodation establishments in Calabar rose to 68 per cent from 57 per cent in 2023.
He added that more than 90 per cent of hotels in Calabar had a 100 per cent occupancy rate between Dec.15, 2024 and Dec. 29, 2024.
“Revenue generated from hotel bookings is estimated at N2.79 billion ($1.74 million) with N25,000 per night confirmed hotel bookings in December alone for about 3,600 available bed spaces in Calabar Cluster.
“Revenue from food and breakfast alone stood at an estimated N900 million ($562,000),” Ojoi added.
He noted that Hogis Royale, Metropolitan Hotel, Hogis Hotel, Monty Suits, UG Willis Hotel, Moju Hotel, Danic Hotel, Dallas Suits, De Grand Hotel, generated more than 54 per cent of the revenue from hotel bookings.
“The major ticketed events include the Funfest, Calabar Fashion Show, and Queen of Humanity which generated an estimated N100 million ($66,000).
“The average estimated revenue from the five major nightclubs in the destination generated N400 million ($267,000).
“Activities such as online streaming, food and drinks, dancers, and car rentals, generated an estimated N1billion ($667,000),” he said.
Ojoi noted that N8.87 billion was spent on transportation by visitors to the destination, which covered air, road and sea transport.
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Nevertheless, arm size and power are extra than simply a difficulty of aesthetics; they’re important functionally too.
After all, your arms connect the rest of your physique to
no matter you might be holding, lifting, or carrying, be that your children, pets,
groceries, or an opponent during sports activities. “The goal was to lose approx 1.5lb per week, and lbs of body fat over the primary three months, with out sacrificing any muscle tissue,” Thurston explains.
Cardio improves health, mind perform, practical actions, and high quality of life.
With full physique exercises you won’t full as many sets per exercise, but because
you’re hitting the muscle a number of times per week, you possibly can rapidly increase quantity –
and intensity. This workout program comprises numerous
workout routines (from compound to isolation), excessive to few rep range sets, and training for
each muscle group. I discover this program notably useful for heightening hypertrophy while I’m in a caloric surplus.
Whereas I cannot explain the whole idea right here, suffice it to say it’s a very intense and grueling training methodology.
This is adopted by very high-repetition, constant pressure work
to show as nice a muscle pump as attainable. So should you eat
extra energy and/or gain extra weight than whatever these limits are
for you, it’s not going to make muscle progress occur any higher or sooner.
It’s just going to make you acquire a ton of extra body fats.
It leaves room for loads of dietary protein and carbs and is enough to optimize your hormones
for muscle gain. Eating enough calories to support muscle development is the muse of your bulking
diet technique. The more energy you eat, the sooner you’ll achieve weight.
Nevertheless, increasingly of that weight gain might
be pure fats.
You can maintain your exercises shorter and depart the fitness center feeling more energizing.
This combination of presses, pull-ups, and dips is my favorite combo for building
a much bigger shoulder girdle. I recommend bringing a heavy dumbbell over to
the bench and doing 1-arm rows, however you must use any
row variation that doesn’t tire out your spinal
erectors. Bench Day is built around the bench press or whatever huge
chest train you favor. I like to make use of the dumbbell
bench press, barbell bench press, or weighted dip.
You don’t need a dozen variations of the same movement; you want mastery of the fundamentals.
Alan Ritchson follows the typical bro split, hitting every muscle at least once every week for his training.
He does five weekly exercises, together with body weight routines and weight training, and utilizes supersets.
The first exercise is a straightforward bulking workout for measurement, power, and aesthetics.
Each train here will help you pack on muscle, especially in your higher physique.
In each of the three blocks you’ll be specializing in three huge lifts – the squat, the bench press and a variation on an enormous pull or row.
We counsel that in your rest days you focus on rest, full recovery and eating plenty
of healthy meals. What this means is that while lifting weights provides
a stimulus for progress, muscle adaptation comes from diet and
rest.
As the pair transitioned into the muscle growth-focussed “lean bulk” section, Thurston steadily increased Graham’s day by day
calories to round 3,000. Whereas it’s necessary to consume
enough calories and protein in your diet, supplements may additionally be useful for bulking up and supporting muscle
growth. You must comply with a bulking workout plan that includes
compound workout routines, isolation exercises,
rest, and restoration. As a private coach, I typically get asked about
one of the best exercises to construct muscle mass.
You also wants to get within the behavior of stretching the target muscular tissues earlier than really concentrating on them.
This program will target principally every single muscle you have in your body,
so getting these muscle loose is essential. Heat up before your workout to
prevent harm and apply the movements. Warm-ups are essential for anybody
and even more crucial for older adults. If you’re a newcomer
to the health club however a veteran in one other sport,
you’ll already understand the value of an excellent warm-up.
These will ensure you minimise injury and maximise muscle
building potential. You’ll work out six days a week following this program.
The 6-day exercise break up just isn’t really suitable for beginners, and neither is it needed.
Most novices can construct muscle with fewer
exercises per week. Training six times might be overkill and is more probably to lead to overtraining and burnout.
Another factor you’ll notice is that that is just like the 6-day coaching cut up within the sense that it’s utilizing
the same ‘push-pull-legs’ method. This allows
you to work your whole muscular tissues in those three days.
This workout is a three day break up routine for mass constructing.
If you wish to get essentially the most out of this exercise, you will want to make better nutritional decisions.
So after the bench press, you would possibly do rows, skullcrushers, and pulldowns.
This lets you prepare your upper body three instances per week and your lower physique twice.
It also gives you the choice of supersetting your exercises collectively.
At residence, deciding what’s for dinner can become a
guessing recreation in case your important different is both too picky or not picky sufficient.
But the fitness center is supposed to be a secure haven from the lunacy of your daily life.
In bulking part, you use weights that are 70-80% of the utmost rep (1RM – repetition maximum).
Squats are some of the in style workout routines for building leg muscles.
You additionally must devour enough calories and protein to assist muscle growth.
This part continues to make use of a four-day cut up,
but bodyparts are paired differently—namely, chest and back are trained on the identical day (Day 1), as are biceps
and triceps (Day 4). This is little more than a method of changing issues up, giving your muscular tissues a barely
totally different stimulus to spark new muscle progress.
Each exercise contains drop sets to extend intensity, however for just one set per bodypart, in order to keep away
from overtraining and muscle catabolism. The best coaching volume
for building muscle is often somewhere within the neighbourhood
of 8–22 units per muscle per week (full explanation).
Wednesday is a busy and intense coaching session the place Alan Ritchson combines the antagonistic upper physique
muscle groups. Whereas the anterior muscles – pectorals – are
liable for pushing, the posterior – again muscular tissues – are essential
for pulling. Ritchson tackles several compound and isolation actions to work these muscular tissues.
In abstract, a bulk can be any number of weeks or months and
even years, but the best strategy is 3-6 months followed by a shorter chopping section. And
when you’re prepared to cut, make certain to include at least considered one of these eight Best Dietary Supplements For Cutting in your routine.
You don’t want to find yourself with extreme fat that could
hinder your progress. As we pointed out above, as long as
you get close to failure, current research shows that anything between 5-30 reps is about
equal for muscle development.
As you’ll be able to see, a lot of your day by day fats wants will come alongside with your proteins too.
So, you would possibly be killing two birds with one stone often instances and can solely
must add somewhat extra into your food plan possibly
in the form of something like olive oil or avocados. Let’s go over the most effective bulking food sources for protein,
carbs, and fat, then good supplements to take. Use a meals calculator or app to enter each meal so you perceive how a lot calories you’ve eaten on the day.
This is the greatest way to know your macros and calories are in check each
day. Or use a meal supply service to get rid of the necessity to depend macros or prep
and cook dinner your meals. Check out our Trifecta Meals Review to
see if it’s a good option for you.
When getting began with this program, discover a weight
that’s difficult but doable. For example, should you take a glance at the rep schemes,
you will observe a 5×5 for the squat. Choose a weight that enables you to squat nearer to eight
occasions before fully fatiguing, but do not really squat 8 instances.
If your objective is powerful hypertrophy and muscle power you need to
work out with a weight that’s 80% of RM. What you eat after your coaching impacts protein synthesis which takes
place a couple of hours after your exercise is done.
Instead of doing a single marathon exercise every single day, purpose
for 2 exercises, with loads of time to rest,
get well, and refuel in between. Give your self 4-6 weeks to finally
attain your target calorie consumption, increasing in increments to let your body adapt.
Even four weeks for individuals who easily get fat wouldn’t be good.
The ONLY kind of individuals who should consider a dirty bulk are hard gainers.
If you’re someone who has lots of hassle gaining weight, then a unclean bulk may actually be good
for you. However, most likely you are not this type of
person, as the huge, VAST majority of us are not. You absolutely can, simply
be certain to do a deload week whenever you start
to really feel you might be overtraining or simply earlier
than. If you are feeling sluggish, it’s time for a deload week.
You won’t have to worry about any muscle loss with
one or two cardio sessions per week when you do HIIT or cardio at low intensity for under minutes per session.
In truth, because you can construct muscle at any rep range, some professional
researchers recommend that volume is actually
extra necessary than intensity [2]. Lifting weights for top
reps and units is a good way of increasing workout quantity.
Here’s the outline of the 30-Day mass building workout plan to gain muscle.
In this text, I’ll talk about the train part
and share a complete 30 day muscle constructing workout plan with PDF.
Exercises will vary in size from one to 2 hours relying on the day’s exercise
(leg days will likely take longer as a result of intensity and
volume), and the size of your relaxation occasions.
The old “eat huge to get huge” mentality can result in excessive fats gain. Evidence exhibits that
a slight surplus of about 5-10% above maintenance is ideal for promoting muscle
growth while controlling fats achieve. Conventional strategies usually counsel huge calorie
intakes. This approach can result in vital weight and fat acquire.
As A Substitute, a well-planned year-long bulk goals to optimize muscle achieve whereas minimizing fats accumulation. As Coach Matt says, when you do
a ton of long-distance cardio, it’s hard to eat sufficient calories to
grow larger.
Protein is used to repair, regenerate and stimulate growth
in muscle tissue. It’s necessary that over the next four weeks you give this program
your all. 4 weeks is more than enough time to seriously change the way you
look. Winter does have its advantages—and one of the best is that you could set your self
as much as be your at your biggest and leanest once the warm climate swings again round.
With the right plan and the right self-discipline, you might get significantly shredded in just 28
days. It is impossible to eat foods that include all the nutritional vitamins and minerals your physique wants
every day. Multivitamins fill on this hole to keep your body operating at excessive effectivity.
After two triceps workout routines, EZ bar preacher curls are the primary biceps movement.
As a substitute for utilizing the EZ bar, you can also go for machine preacher
curls. Once you are done, bounce over to the lateral increase machine
to finish off your lateral delt workout routines. Chris Bumstead’s shoulders
exercise starts with an in depth warmup of band dislocations
and inside and exterior rotations. This is our publication for ladies who’re interested in getting greater,
stronger, fitter, and higher wanting. I’ll additionally share a free printable PDF of this exercise program so you presumably can obtain it and keep it helpful.
I counsel maintaining your rest intervals between two and three minutes.
References:
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