The short answer? Your ideal weight is one that you feel comfortable and confident at.  Chances are that if you are at a weight that you feel good about, then you’re probably in good shape!

Calculating your BMI is a more scientific approach when asking yourself how much should I weigh.  Your BMI works out your weight in relation to your height.  To do this click here.

It is regarded that

• A BMI of over 30 is obese
• Between 25 and 30 is overweight
• Between 18.5 and 25 is ideal
• Less than 18.5 is underweight

Personally I find the Body Mass Index to be a flawed approach, as it does not take into account muscle mass. As muscle is heavier than fat, people with a muscular physique will weigh more than the average person and may be classed as overweight in terms of BMI, even if they live a healthy lifestyle!

BMI can overestimate body fat in muscular people, and underestimate it in those who are overweight.

When asking yourself how much should I weigh, I prefer to look at the waist-hip ratio as a more accurate way to workout if you are overweight

Waist -hip ratio is the ratio of the size of your waist in comparison to your hips.

To do this

• measure the circumference of your hips at the widest part of your buttocks.
• Now measure your waist at the smaller circumference of your smaller waist, which is usually above the bellybutton.
• Divide the waist measurement by the hip measurement

• Male WHR
  • Less than 9 – low risk of cardiovascular health problems
  • 0.9 to 0.99 – moderate risk of cardiovascular health problems
  • 1 or over – high risk of cardiovascular problems
• Female WHR
  • Less than 0.8 – low risk of cardiovascular health problems
  • 0.8 to 0.89 – moderate risk of cardiovascular health problems
  • 0.9 or over – high risk of cardiovascular problems

This is a more accurate way to determine how healthy you are, in comparison to BMI.

So really the question you should be asking is not how much should I weigh, but instead how healthy am I.  Health and weight are not always directly correlated.

If you’re overweight then I recommend that you check out my review of The Abs Diet. It has some great information on losing weight and keeping it off.

1. Regular Exercise

It’s a fact that people who play sport or exercise regularly get better sleep than those who don’t. Exercising everyday, even if just for have an hour will help you to establish a regular sleep pattern. It will also keep your weight done and being overweight as one of the main causes of sleep deprivation. Just make sure not to exercise too soon before bedtime.

2. No Alcohol or Sleeping Pills Before Bed

Alcohol may seem like it relaxs you and helps you sleep but this is a temporary effect. Alcohol will disrupt your sleep and you may find yourself waking up in the middle of the night or feeling sluggish in the morning. Sleeping pills become less effective with prolonged use and you can become dependent on them leading to bigger problems.

3. Use your Bedroom for Sleeping

Avoid watching tv or using your computer in your room. Your bedroom should be used for sleeping or reading as anything else and your brain will start to associate your bedroom with these other activities. Keep the room dark and cool in order to get the best nights sleep possible.

4. Don’t Nap

Napping may be tempting when you come home after a hard day at the office. However it is one of the causes of insomnia. It’ll disrupt your sleep patterns so avoid that nap if you want a better sleep.

5. Don’t Be Obsessive

If you obsess about getting eight hours sleep every night then chances are you probably won’t. Worrying about getting enough sleep is one of the main reasons that people don’t. Allow some flexibility in the amount of sleep you want each night. Although eight hours may be recommended, most people can function fully with less.

6. Do Something Relaxing

Everyone has their own ways of relaxing. Put on some calming music, read or do some deep breathing exercises. Once your relaxed you’ll find it much easier to drift off. If you’re lying in bed and can’t sleep try an activity that’s stimulating but not too exciting, such as reading.

7. Avoid Eating Before Bed

Don’t eat anything heay before bed as this will send your digestive system into overdrive and trying to sleep will be a nightmare. If you really need to eat make sure it’s something light thats low in sugar and caffeine so tea and coffee are obviously out of the question!

If you’re still having trouble sleeping then there are aids you can buy to help. One that I use personally is the NightWave Sleep Aid Assistant Blue Light Night Wave
The calming blue light it produces helps you to relax and your breathing fall into a steady rhythm.

Crossfit is a strength and conditioning program which is broad and inclusive. It focuses on high intensity, varied workouts incorporating functional movements.

Crossfit has been described as ‘Training for Life’ and the workouts can be adapted to suit the needs of almost anyone.

Here’s a crossfit workout called Cindy. Alot of the crossfit workouts have male and female names just in case you think I named it after my girlfriend. My girlfriend is tough work at times but not as much as this workout!

Cindy Crossfit Workout

Crossfit workouts are short and sharp which is one of the reasons I like them so much. This is a 20 minute workout and really simple.

• 5 chin ups
• 10 press ups
• 15 bodyweight squats

This is one set and the aim is to do as many sets as you can in the 20 minute period.  Record your results and always aim to do a little better anytime you do this workout.

I’d love to hear peoples thoughts on this specific workout and any other crossfit workouts that you have done.

With a bit of space and a small investment building a home gym can be easy. Here’s a list of essential home gym equipment to get you started.

Power Rack

The power rack provides you with the ability to perform the main muscle building exercises. With a power rack you can bench press, squat and some also enable you to perform dips and pull ups.

A Power Rack is the most expensive piece of equipment you’ll need but it’s well worth it. Be sure to buy a good sturdy one that will last. I recommend the Powertec P-PR. It’s good quality and has built in chin up and dip bars.

If you’re lacking space and want a cheaper option you can get a smaller power rack. These limit the exercises you can do slightly but still allow for the main ones, like squats and bench presses.

Adjustable Bench

Buy a good sturdy bench and make sure it’s adjustable as this will greatly increase the number of exercises you can perform. You can use it along with the power rack to perform bench and shoulder presses.

With a bench and a set of dumbbells, you can work most muscles in the upper body. The Deltech Fitness Two-In-One Flat to Incline Bench
is sturdy and the seat and back are both adjustable.

Dumbbells

Dumbbells provide a limitless range of exercises you can perform in your home gym. You can perform a full workout using just dumbbells and an adjustable bench.

Buying dumbbells
with a spin lock, where you can add your own weights as you see fit, is probably best. It will also be cheaper than buying dumbbells with a set weight.

Barbell

The Barbell is pretty self explanatory and without it you won’t get much use out of the power rack! Just ensure that the barbell fits the right length requirements to go with your power rack.

An Olympic Barbell
is usually heavier than a normal one and also requires olympic weight plates. If you’re a beginner I would recommend a regular 7′ barbell.

Weight Plates

Obviously you’ll need the actual weights if you want to achieve anything! You’ll need weights for the dumbbells and the barbell, depending on how heavy you can lift, it’s entirely up to you.

Optional Extras

Things like an ez curl bar or tricep bar allow you to perform more specific exercises but are not essential as dumbbells can also be used.

An exercise ball may be a good addition to your home gym, as it will add another range of exercises you can perform with or without dumbbells.

Over time you can add the extras if needed but as long as you have the essentials in your home gym you’ll be building muscle in no time.

As with any supplement though, it’s important to know what you are taking and how it will effect you. Here’s a guide to help you better understand creatine and decide if it’s the right supplement for you.

What is Creatine

Creatine is a naturally occurring compound, created in the liver. It is involved in the production of energy in the body and increases the availability of ATP, a molecule which stores energy in the bodies cells.

Basically this means that by increasing availabilty of ATP in the body, creatine provides the body with more energy during intense, repetitive periods of exercise eg. weight-training or sprinting. In theory, supplementing with creatine should provide you with extra energy to perform those extra few reps.

Creatine Pros and Cons

There are several benefits to creatine supplementation:

• Improved performance in short duration, high intensity activities such as weight training or sprinting
• Aids recovery after training.  It appears to reduce lactic acid, a waste product that causes muscle fatigue.
• Increase in lean muscle mass.  Creatine draws water to the muscles making them look fuller and more pumped.
• Creatine has also been suggested as another treatment for conditions which cause muscle weakness, as creatine helps to strengthen muscles.

However as with any supplement there can be side effects.  The main side effect with creatine is dehydration.  As it draws water to the muscles you need to ensure that you drink plenty of water when supplementing with creatine.  Some people also suffer from diarrhea or stomach cramps when taking creatine, so it is important to recognise how your body responds when supplementing.

Best Way to Take Creatine?

Most creatine products that you buy will advise an initial loading phase, taking it four times a day for the first four or five days, followed by once a day after that. However this is not essential and merely speeds up the process of creatine saturation in the body.

Personally I find that taking it once a day from the beginning of your cycle will yield the same results in the long run.

It is also believed that an insulin spike is needed when taking creatine, in order for it to be fully absorbed into the muscles. This is why many creatine products contain dextrose, in order to create this insulin spike.

If you buy pure creatine it may be best to mix it with fruit juice when consuming it in order to create an insulin spike. Alternatively you can follow this creatine and dextrose mix, which I have used in the past to great effect.

Is Creatine for you

If you’re looking for muscle strength, size and power then creatine may be beneficial. As a supplement for endurance sport, such as running, it is unclear as to how effective it would be. One product that I personally recommend and have used often in the past is NO-Xplode
. I have seen great gains with this particular product and there’s no need to mix with fruit juice, as it already contains the ingredients to give you an insulin spike.

As with any supplement they are not essential, but simply aid you in achieving your goals!

What is High Intensity Interval Training or HIIT

HIIT is a form of interval training that involves high intensity exercise in short periods, followed by rest periods of lower intensity exercise. During the high intensity periods you really have to push yourself to the limit, training both your anaerobic and aerobic energy systems.

HIIT is beneficial in several ways. Due to the intense nature of the workout, you’ll burn fat during the recovery period outside the gym, as your body uses energy rebuilding the muscle tissue.

Other forms of steady state cardio, such as cycling or running are not ideal when trying to build or maintain muscle, as the body can go into a catabolic state and eat away at the muscle.

You’ll also spend less time in the gym. Due to the intense nature of HIIT, the workout will take less time than an average steady state cardio activity but you’ll feel the effects long after you’ve left the gym.

HIIT Workout

Here’s a typical example of a high intensity interval training workout:

• Do a five minute warmup
• Sprint at your maximum for 20-30 seconds
• Jog or walk for 2 minutes
• Perform 6-10 times, sprinting at maximum  intensity followed by recovery for 2 minutes
• Finish off with a cooldown.

This is a basic example that you can tailor to your needs and fitness level.  There’s also a wide range of info about HIIT available online.  If you want a visual example check out this video which was posted by turbulence training.

Obviously HIIT is not for everyone. Due to the intensity you need to be in reasonable shape before attempting HIIT. If you’re concerned it may be best to consult a medical professional before attempting. However I recommend it to anyone trying to burn fat and build muscle.

It’s easy to lose motivation at a time like this and many do.  Humans are fickle creatures.  If we don’t see results, we move on.  Don’t lose heart though.  By mixing it up a little you can easily boost your bench press and by more than a few pounds!

Pyramid Scheme

We’re not talking your typical take your money and run pyramid scheme. A pyramid routine is when you increase the weight for each set until you reach a peak, then work your way back down.

Here’s an example of a bench press pyramid routine you could try:

• Warm up with 3 sets of 10 reps, increasing the weight slightly each set.  Stay below 70% of your one rep max.  If you don’t know your one rep max go here
• Now start with a weight that’s 80% of your one rep max.  Do 6 sets of 1 rep, increasing the weight each time.  (I usually increase between 10 and 20 lbs)
• Now work your way back down, 6 sets of 1 rep and decreasing the weight each time, until you’re back to the 1st 1 rep set.
• If your muscles haven’t failed by this stage, do another 2 sets of 5 reps at 80% of your 1 rep max.
• Finish by benching 50% of your 1 rep max until failure.

Incorporating this into your workout once a week will help you move off that plateau and you’ll begin to see real muscle gains.

What is The Glycemic Index?

The Glycemic Index (or GI) is a measurement of how quickly a carbohydrate travels from the small intestine into the bloodstream. The faster the carbohydrates travel into the bloodstream, the quicker they are converted and can be used as energy.

Foods have a Glycemic ranking between 0-100. The higher the foods ranking, the more rapidly it is absorbed into the bloodstream and converted to energy.

High GI foods are converted into energy rapidly, while Low GI foods are processed more slowly.

The Glycemic Index and Exercise

It is suggested that you consume Low Glycemic Index foods at least an hour before exercise, as this will provide sustained energy throughout the exercise period. Porridge and wholewheat pasta or rice are good examples.

During and immediately after exercise it is best to consume High Glycemic Index foods, such as energy drinks, as these will provide an almost instant energy source. Immediately after exercise a high GI food source will help to prevent the breakdown of muscle tissue for energy.

Which Are Best-High or Low GI’s?

When not exercising it is best to opt for low Glycemic Index foods. Low GI foods will make you feel fuller for longer, as they are processed into the bloodstream more slowly. This can help to avoid snacking and binge eating.

High Glycemic Index foods can cause a glucose spike, which will lead to feelings of hunger soon after eating, as the glucose levels in your body drop. High GI foods also tend to create more insulin. Too much insulin can lead to much more fat storage and burning fat becomes very difficult.

Low Glycemic Index Foods

• Porridge
• Wheat Pasta
• Brown Rice
• Wholewheat Bread
• Soya Bread
• Broccoli, Carrots, Cabbage, Cauliflower, Beans
• Apples, Peaches, Cherries, Plums
• Milk

It is recommended to start a creatine cycle with a loading phase, although this is not essential. The loading phase simply speeds up the saturation of creatine in the muscles, therefore speeding up the general process.

I’ve decided to go for a loading phase, as this method has worked well for me in the past. Maximuscle recommend taking 1 scoop 4 times a day, for the first 5 days. I found it a bit of a nuisance having to take it 4 times throughout the day but I’m sure I’ll manage!

Obviously I feel none of the benefits yet but I’ll keep everyone posted on how it effects my performance both in the gym and outside it.

The Diet is based around 12 ‘Power Foods’ which you incorporate into six daily meals. Included in the book are lots of different recipes for meals and smoothies, making it pretty easy to fit the ‘Power Foods’ into your meals.

An exercise program is also included consisting of three 30 minute workouts a week, which are gradually increased. The workouts don’t focus specifically on the abs but on the major muscle groups. Plenty of abs exercises are included which can be incorporated into the workout.

I’m very much a fan of simplicity and this is perhaps why I like this book. The Abs Diet is not so much a ‘diet’ in the traditional sense as you don’t starve yourself, allowing you to eat six times a day. It offers a realistic diet plan and when stripped down, the advice The Abs Diet gives is simple:

Eat natural, healthy foods, cut out processed, refined sugars and get some exercise.

The Abs Diet does have some flaws. There is only one chapter dedicated to getting toned abs, so the title of the book may be misleading. The Abs Diet doesn’t focus specifically on Abs throughout. Instead it focuses on adopting and maintaining a healthier lifestyle, which will inevitably lead to weight loss and a more toned body.

I would recommend The Abs Diet to anyone who wants to adopt a healthier lifestyle in the long term. It’s a great book for beginners as the diet and workout plans are simple and easy to follow.

This basic and realistic approach is perhaps just what the doctor ordered, in an age where everyone is searching for the latest, most complex, fad diet.

The Abs Diet: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life

8/10