Weightless Chest Workout to do at home (video)

I like body-weight exercises and I believe if they are done right with the right amount of reps and sets with minimal rest periods they produce great results. If you want to build a decent lean muscular body and you don't have access to the gym then body-weight exercises are the type of exercises you should do. Today I will be sharing a video of a workout you can do at home to build a great chest, say goodbye to being chest-less and say goodbye to man boobs.

Weightless Chest Workout:

The workouts shared in the video above are:

1. The normal push up - you should do this at a steady pace, don't rush it take the same amount of time going down as you do going up. Do 3/4 sets of 15 to 25 reps. 3 sets when you do 20 reps or above, 4 sets if you do less than 20 reps.
2. Decline push - I think this is actually more difficult then the horizontal push up above and focuses on your upper chest. Do the like the normal push up when it comes to sets and reps.
3. Incline push up - I feel this is the easiest push up with the exception of lady push ups (with the person on their knees). Reps and sets are the same as the two other push up exercises above it.
4. side to side push up - this is an advanced push up and is more difficult than the 3 push up exercises above. With this push up you are always leaning on one side more than the other and therefore use one hand to push you up whilst the other hand serves just as a balancing aid. You have to do these side to side push ups till failure I cannot tell you what reps to aim for.
5. Dips - I like the dips whereby you lift your whole body-weight, I am not a fan of bench dips as they significantly reduce the load on your pecs and triceps. Find a place like between two branches or any that resembles a dip station where you can fit in between and raise and lower yourself for reps. You can do these till failure or do 3 sets of 10 reps.

If I am doing all these exercises together I usually do the horizontal, incline and decline push ups together then I finish off with one other exercise either the side by side push up or the dips or both of them depending on how strong I am feeling that day. Also I sometimes do 3 sets of one type of push up then follow it with 3 sets of a different push up or I alternate by doing 1 set horizontal, 1 set decline, 1 set incline and I repeat this 3 or 4 times depending on the reps i was doing.

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Fitness Babe of the Week – Myrissa Scales

This is week 4 of fitness babe of the week, check out the previous fitness babe if you have not seen her yet. This week I bring you the 24 year old Myrissa Scales sometimes referred to as Myrissa Joy I think the Myrissa_Joy is her instagram handle. This fitness babe has an incredible sprinters body characterised by a muscular body of course but more in particular well developed wheels (legs for those of you not familiar with the slang term “wheels”). She is working towards being an NPC competitor.

 Fitness Babe of the Week:

Myrissa Scales
Age: 24
Height: 5’6”
Weight: 122lbs
Bf %: 11%

Myrissa Scales showing off her muscles

Myrissa flexing her guns

Myrissa showing us her shredded arms

Myrissa Scales ripped abs, shredded legs and squat booty

Myrissa Scales super lean female muscle with ripped abs and thick muscly legs

To get her workout visit her bodyspace page (link is below) where she shares her workout or a favourite whole body workout of hers.

Where to find her:

Bodyspace: Myrissa Scales

Instagram:  Myrissa_joy

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Exercise is a Chore

I have been thinking about a motivational post I wrote a few weeks ago about giving up working out not being an option. I have been trying to recall all the the reasons people I know gave me for not being able to continue working out. There are many reasons but all of them lead back to how that particular person viewed exercise and why they were doing it.

Is Exercising a Chore for you?

Well the answer to this question is the difference between dedicated gym goers who have great bodies and people who are out of shape or have quit gym. I think mowing the lawn is a chore I don't like doing it whereas gym and exercise are things I look forward to, I like how exercising makes me feel, I like how it make me look, heck I enjoy exercising with its pain and all things gym. When I am stressed I exercise, exercising doesn't stress me out, the thought of exercises gives me happy thoughts so I associate gym and working out in general with positive thoughts.

I don't even think of quitting because I want to look like this guy..Ryan Terry

Now a person who views exercise as a chore is bound to quit, its human nature to try to find shortcuts to things we don't like doing or finding ways to avoid it like making excuses like "I don't have time" just so you won't work out. A person who sees exercising as a chore will find reasons not to exercise no matter how ridiculous the reason is as long as they can somehow convince themselves its a good reason not to work out that day. I have had many friends who would work out and start to see results only to quit after they had a bit of homework to do, or they got sick and they would never get back to working out. The first chance they got to stop they would, all it took was missing one week of gym before it became their habit and they would quit.

The problem is that many of my friends never really had a good reason to work out anyways, none of them was out of shape they were normal guys looking to get fit or buff but they quit before they got there. Part of the reason I think some of them quit is because they did not set clear goals for themselves to reach weekly or monthly, they just said I want to get fit, but what is fit? They should have set clear goals like I want to be able to do 30 pull ups in one set or run a half marathon etc. They should have defined what fit is for them and decided on a program to get them to their goals. See the problem was they saw the work which is the actual exercising as a barrier between them and their "fit" selves. The second you view the exercising as "work" is the second you make things even more difficult for yourself, where there is fun and gym pump for those who enjoy exercising, there is a mount Everest to climb for those who view exercise as a chore.

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