The Blog

Hard Gainer's Blog

Thursday, October 30, 2008

How Barack Obama Can Bulk Up for the Presidency

Presidential hopeful Barack Obama has a lot going for him: He's leading the polls, he's smart, athletic, and confident. But he's missing something: Heft.

Mr Obama is clearly a very good athlete and practices good eating habits. He's especially fit.

But he's just too narrow. He needs to build some delts! Especially if he's going to go shoulder-to-shoulder with guys like Putin.

To build wider delts, Barack needs to develop the lateral head of the deltoid. He should do the following:
  1. Start off with slightly-bent knees and an ever-so-slight bend forward at the waist. Grap two dumbbells, not very heavy. Now, with slightly-bent arms, slowly raise the dumbbells from your sides up to a parallel position, making a "T." Do 12 reps.
  2. Immediately after finishing #1, move right into dumbbell presses, with a twist. Start with the dumbbells as if you just finished a curl (palms facing you). Then raise the bars while simultaneously rotating your palms and elbows in a semi-circle such that your palms, at full extension, are facing away from you. Do 12 reps
  3. Repeat until your delts are crying, "JOHN MCCAIN!!!!"
This combination, or superset, pre-exhausts your lateral delts and ties in your laterals with the front delts, effectively building a broader set of shoulders.

I believe that if Barack Obama had followed this plan six months ago, he'd be up by 3 percent more in the polls!

He just doesn't look tough enough to take on the world. This work-out will give him the breadth of shoulder that every effective leader needs to rule the free world!

This is all said in jest, of course. But he does need bigger shoulders!

For more work-out routines, bodybuilding information, and muscle-building tips, take a cruise over to, where you can find more exercise routines to build bigger arms, thighs, chest, and back.

Wednesday, October 29, 2008

One Method of Calculating Body Fat

Okay, this one is a little hard to follow, but it's cheaper than going to the dunk tank. It's also cheaper than one of those body fat scales (though they're so easy to use)

Calculate Your Body Fat - Measure Your Body Fat

Author: Guido Nussbaum

There is more than one way to calculate your body fat, but to be able to get anything even close to an accurate measurement (without going to a doctor), you will need to have some flexible measuring tape and a calculator. There are several methods of calculating boy fat, and this one is based on the "U.S. Navy Circumference Method." As a warning, these are pretty complex and it might be better just to get a physical.

To make sure all these measurements are accurate, you want to be within .5 a centimeter, or even a .25 centimeter, if possible. Men and women measure different parts of their body.

For men: measure the abdomen horizontally at the level of the navel, the neck (interior of the larynx, with the tape sloping slightly down in the front, and record your height without shoes. For women, measure your hips at the largest horizontal circumference, your waist horizontally at the level of the minimum abdominal width, and then take the same neck and height measurements as the men. Record all this data.

Men will need two more measurements before the formula, which are bodyweight and waist girth. Then to do all the math, follow the next steps to the letter:

1)Multiply your bodyweight by 1.082. Add that sum to 94.42. Once your calculation is finished, save that number. (Bodyweight x 1.082) + 94.42="Result 1"
2)Multiply your waist girth by 4.15. This is "Result 2." After this sum, subtract it from the "Result 1" number. Result 1 - Result 2 = Lean Bodyweight. This result is your lean bodyweight.
3)Finally, subtract your lean bodyweight from your total bodyweight (Total weight-Lean Bodyweight). Multiply that number by 100. Once you get this result divide it by your total bodyweight. This is your body fat percentage.

That sounds really complicated, but when you have the numbers and are making the actual calculations, it's not nearly as hard as it sounds, although you definitely want a calculator of some type. This is how men should measure their body fat. For women, the measurements are different.

For women, there are 5 necessary measurements: bodyweight, wrist circumference (widest point), waist circumference (umbilicus), hip circumference (widest point), and forearm circumference (widest point). Then follow these directions:

1) Multiply your bodyweight by 0.732. Result 1.
2) Add the Result 1 to 8.987. Result 2.
3) Divide your wrist circumference by 3.14. Result 3.
4) Multiply your waist measurement by 0.157. Result 4.
5) Multiply your hip measurement by 0.249. Result 5.
6) Multiply your forearm measurement by 0.434. Result 6.
7) Add results 2 & 3. Result 7.
8) Subtract Result 4 from Result 7. Result 8.
9) Subtract Result 5 from Result 8. Result 9.
10) Add together Results 6 & 9. This is your lean body mass.
11) Subtract your lean body mass from your bodyweight. Take this number and multiply it by 100. Once you get this result, divide it by your bodyweight.

These formulas aren't exact, but they give fairly accurate approximations. This will give you the ability to measure your body fat and have a better idea of how healthy you are. Use this information well, and keep up the good work!

The body mass index is often used in lieu of actual body fat measurements because it is easy to measure and figure out, making it more popular.

Article Source:

About the Author:

The BMI - Body Mass Index can help you to measure your body fat. Read more about that here: Body Mass Index

Flu Bug Was Nasty

I finally got the flu bug my family had passed around. My wife is next, unfortunately. It was a bad one, lasting several days. I missed two days of work and lost part of the weekend.

Oh well. The muscle and joint soreness still persists. Here's to you not getting the flu this (or any other) year!

Wednesday, October 22, 2008

Introductory Post

Hi everybody! I've been weight training since I was 12, and active in sports and other indoor and outdoor activities since I could walk.

This blog will chronicle my progress from an over-40 out-of-shape, but formerly very-in-shape guy. Hopefully, we can all band together and turn back the clock on Father Time!