Chest Tips

This video discusses a list of variations of chest exercises, some useful tips on how to work your chest better as well as how to build an effective and useful chest workout to suit your needs. Check it out:

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Body Fat

So I am going to talk about body fat and how it is read and what your score or percentage means in terms of overall health and why it is important to stay in a healthy range.

So the first thing to talk about is how to check your body fat reading. Well there are a number of ways, you can buy an electronic reader or use a machine that will take your BMI, Height, Weight and body fat% but this can be inaccurate if you are carrying a lot of water weight or excess muscle as it often doesn't take into account muscle mass for your BMI and this can affect the body fat reading a little.
Instead I prefer to use callipers to measure body fat, they are accurate and when you take a 5 point reading or 7 point reading then it only helps with the accuracy. They are also easy to use and cheap to buy online, costing no more than 5-10 pounds for a basic kit.
It is best to take it early in the morning before you shower in order to prevent water weight becoming an inaccuracy in the test. It also means that if you become bloated later in the day it wont affect it either. So where do you take the readings? Below are the 1,5, and 7 reading areas to use.

1. Stomach, 1 hands width from the belly button on either side
2. Upper chest, around 1 inch below the collar bone
3. Back, just below the shoulder blade on either side
4. Tricep, about midway down the back of your arm between the shoulder and elbow
5. Thigh, 1 palms width up from the knee
6. abdominals just above the belly button
7. 5th rib, just below the armpit and level with the fifth rib, to be taken on your side (so come down from the armpit until level with the 5th rib)

A five point reading is usually accurate enough but if you are thinking of going for a competition then I recommend using all 7.

Once you have the readings, add them up, divide them by the number of measurements you took and you get your score. Then insert your score into a body fat table which will compare your score with your age group to give you an accurate body fat reading.

So what is a healthy range?
According to most score charts if you are between the ages of 16 and 21 and male then your healthy range is 8-16 on your average score which is a body fat of 8.5-15.5%.
If you are 16-21 and female your healthy range is between 10 and 17 which is a body fat range of 19-24.8%.

This may seem weird that a similar reading would give a higher percent by almost double, but that is because the female body holds more fat internally, below the skin and muscle to protect the ovaries and womb during pregnancy and child bearing age. So that is why it is higher, but don't worry that is still a lean score when you consider the leanest possible score in terms of percent is 11% for females.

If you are a male scoring in the 21+ body fat percentage and are male you are creeping into the health risk stage and over 25 is a serious health warning. For females if you score over 30% then there is the same risk.

Here is a picture of some callipers and a scale to check your score against: (click to enlarge)

Water and hydration

I question I get a lot is how much water/fluid should I be drinking on a daily basis?
Now water is vital in the body for many different reasons including the obvious one, for hydration. But it also plays a vital role in metabolism, protein synthesis, and fat burning. Check out the video below for more info and the rough recommended amount of water for you each day.

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Mr Olympia 2013

So, it all came down to the big guns once again. The Mr Olympia athletes gathered in Las Vegas, Nevada for the 49th annual Mr Olympia contest. Would Phill Heath claim his third or would the torch be passed?

This year was predicted to be the most competitive show ever in Olympia history with not only 3 previous Olympia winners all going for the title, but with exciting new prospects like Big Ramy and with 21 competitors this year, anything could happen.

So Friday came and the press conference shed some light on who wanted it more with both Phil Heath and Kai Greene exchanging remarks and Dennis Wolf form Germany staking a claim to be in his best shape ever. But of course this was all just talk, would it hold up on Friday and Saturday for the prejudging and posing? On the morning of Friday 27th September the athletes gathered and spent hour after hour posing in different orders and formations as the judges attempted to find any weaknesses or subtle differences in each mans physique. After this comparison was concluded it appeared that 4 time Mr Olympia jay Cutler wouldn't make the top 6 and that once again Phil had walked away with his title, but could he maintain his dominance into Saturday nights live show?

As the darkness settled across Las Vegas and the bright neon lights began to pound the night sky, the athletes gathered to do one final battle in their attempt to claim the title of Mr Olympia 2013. Each athletes individual posing routine showed improvements from the day before with a lot of people's conditioning improving especially in the case of Kai Greene who appeared to be the main threat to Phil as the night wore on. When it came to the final posedown we were not disappointed and the athletes provided some never before seen action in Mr Olympia history with all 10 final competitors leaving the safety of the stage to walk among the fans and show their wares to those who had so valiantly supported them over the last few months and days.

But in the end it all came down to the judges and with unanimous decision they awarded the title of Mr Olympia, the Sandow trophy, the gold medal and a check for $250,000 to their 2013 winner.......... PHIL HEATH.


Men's top 10 places:
1. Phil Heath (x3 Mr.O)
2. Kai Greene
3. Dennis Wolf
4. Shawn Rhoden
5. Dexter Jackson (x1 Mr.O)
6. Jay Cutler (x4 Mr.O)
7. Roelly Winklaar
8. Mamdouh Elssblay
9. Branch Warren
10. Lionel Beyeke














In other Olympia news Iris Kyle became the most successful olympia competitor ever by securing her 9th Ms Olympia award and she looks strong for a few years yet. In the 212 weight class Wales' James 'Flex' Lewis secured his second Olympia title whilst in the women's physique showdown the title went to Dana Linn Bailey.

If you want to watch the final posedown here is the link:
http://www.youtube.com/watch?v=G7_2h23pmVc

Sleep Benefits

This video discuses Sleep, how much you should be aiming for, why, and what the benefits to training and muscle building that good sleep provides. Check it out below:

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Abs circuit 4

This Abs circuit has 3 levels and requires no equipment so can be used anywhere, so long as you have enough space to assume a plank and sit up position.The circuit is designed to target all of the Abdominal area, (abs, seratus, obliques and lower back.)
In this circuit style training there are no rep ranges, instead I want you to do as many reps as you can, with good form in 20 seconds per exercise.

Circuit 1:
Abdominal crunch - 20 seconds
Reverse crunch (knee crunch)  - 20 seconds
Toe touches - 20 seconds (feet in close to bum)
Flutter kicks - 20 seconds
Plank - 20 seconds

Circuit 2:
Sit ups - 20 seconds
Lying leg raises - 20 seconds
Toe touches - 20 seconds (put your feet further out)
Scissor kicks - 20 seconds
Plank with alternate hand raises - 20 seconds

Circuit 3:
V-shaped sit ups - 20 seconds
Lying leg raises lifting hips up as well - 20 seconds
Russian twists - 20 seconds
Alternate scissor kicks and flutter kicks (4 of each) - 20 seconds
Plank with alternate hand and feet raises - 20 seconds

Beginners, I recommend using circuits 1 and 2, perform circuit 1 twice with 30-60 seconds rest between circuits and then finish with circuit 2.
Intermediates, I recommend using all 3 in order with 30-45 seconds rest between circuits
Advanced, I recommend using either all three in order with only 30 seconds rest between circuits and perform each exercise for 30 seconds each, or perform circuit 2 twice and then circuit 3.

Harvard step test

The Harvard step test is a simple but effective fitness test that you can perform in around 2 minutes to test your fitness levels and to monitor your fitness levels over a few months.
It is super easy to do and only requires 1 piece of kit.

How does it work?
Its easy all you need is a simple exercise bench or step, like the reebok bench below. Place it in front of you and step up with both feet firmly in the middle of the bench and then both feet back down on the floor, repeat this movement as fast as possible for the time limit making sure that both feet are in the middle of the bench with each step, not just on the edge.
Your aim is to make 120 steps in 90 seconds. If you complete the 120 steps before the 90 seconds are up you pass. But that doesn't mean you stop. If you keep going for the 90 seconds it allows you to use it again and try to beat your number of steps next time.
If you don't make the 120 steps then record your score and try again in a week or two and see if you improve.

If you want to make it harder try to increase the step height by using a bigger bench or hold some dumbbells in your hands to make it harder.
Give it a go and see what you get!