3500 calories per pound

This looks set to be the concluding post in this particular little series on the subject of obesity and overweightness. So, to summarise where we’ve been so far- post 1: that there are a lot of slightly chubby people present in the western world leading to statistics supporting a massive obesity problem, and that even this mediocre degree of fatness can be seriously damaging to your health. Post 2: why we have spent recent history getting slightly chubby. And for today, post 3: how one can try to do your bit, especially following the Christmas excesses and the soon-broken promises of New Year, to lose some of that excess poundage.

It was Albert Einstein who first demonstrated that mass was nothing more than stored energy, and although the theory behind that precise idea doesn’t really correlate with biology the principle still stands; fat is your body’s way of storing energy. It’s also a vital body tissue, and is not a 100% bad and evil thing to ingest, but if you want to lose it then the aim should simply be one of ensuring that one’s energy output, in the form of exercise  exceeds one’s energy input, in the form of food. The body’s response to this is to use up some of its fat stores to replace this lost energy (although this process can take up to a week to run its full course; the body is a complicated thing), meaning that the amount of fat in/on your body will gradually decrease over time. Therefore, slimming down is a process that is best approached from two directions; restricting what’s going in, and increasing what’s going out (both at the same time is infinitely more effective than an either/or process). I’ll deal with what’s going in first.

The most important point to make about improving one’s diet, and when considering weight loss generally, is that there are no cheats. There are no wonder pills that will shed 20lb of body fat in a week, and no super-foods or nutritional supplements that will slim you down in a matter of months. Losing weight is always going to be a messy business that will take several months at a minimum (the title of this post refers to the calorie content of body fat, meaning that to lose one pound you must expend 3500 more calories than you ingest over a given period of time), and unfortunately prevention is better than cure; but moping won’t help anyone, so let’s just gather our resolve and move on.

There is currently a huge debate going on concerning the nation’s diet problems of amount versus content; whether people are eating too much, or just the wrong stuff. In most cases it’s probably going to be a mixture of the two, but I tend to favour the latter answer; and in any case, there’s not much I can say about the former beyond ‘eat less stuff’. I am not a good enough cook to offer any great advice on what foods you should or shouldn’t be avoiding, particularly since the consensus appears to change every fortnight, so instead I will concentrate on the one solid piece of advice that I can champion; cook your own stuff.

This is a piece of advice that many people find hard to cope with- as I said in my last post, our body doesn’t want to waste time cooking when it could be eating. When faced with the unknown product of one’s efforts in an hours time, and the surety of a ready meal or fast food within five minutes, the latter option and all the crap that goes in it starts to seem a lot more attractive. The trick is, therefore, to learn how to cook quickly- the best meals should either take less than 10-15 minutes of actual effort to prepare and make, or be able to be made in large amounts and last for a week or more. Or, even better, both. Skilled chefs achieve this by having their skills honed to a fine art and working at a furious rate, but then again they’re getting paid for it; for the layman, a better solution is to know the right dishes. I’m not going to include a full recipe list, but there are thousands online, and there is a skill to reading recipes; it can get easy to get lost between a long list of numbers and a complicated ordering system, but reading between the lines one can often identify which recipes mean ‘chop it all up and chuck in some water for half an hour’.

That’s a very brief touch on the issue, but now I want to move on and look at energy going out; exercise. I personally would recommend sport, particularly team sport, as the most reliably fun way to get fit and enjoy oneself on a weekend- rugby has always done me right. If you’re looking in the right place, age shouldn’t be an issue (I’ve seen a 50 year old play alongside a 19 year old student at a club rugby match near me), and neither should skill so long as you are willing to give it a decent go; but, sport’s not for everyone and can present injury issues so I’ll also look elsewhere.

The traditional form of fat-burning exercise is jogging, but that’s an idea to be taken with a large pinch of salt and caution. Regular joggers will lose weight it’s true, but jogging places an awful lot of stress on one’s joints (swimming, cycling and rowing are all good forms of ‘low-impact exercise’ that avoid this issue), and suffers the crowning flaw of being boring as hell. To me, anyway- it takes up a good chunk of time, during which one’s mind is so filled with the thump of footfalls and aching limbs that one is forced to endure the experience rather than enjoy it. I’ll put up with that for strength exercises, but not for weight loss when two far better techniques present themselves; intensity sessions and walking.

Intensity sessions is just a posh name for doing very, very tiring exercise for a short period of time; they’re great for burning fat & building fitness, but I’ll warn you now that they are not pleasant. As the name suggest, these involve very high-intensity exercise (as a general rule, you not be able to talk throughout high-intensity work) performed either continuously or next to continuously for relatively short periods of time- an 8 minute session a few times a week should be plenty. This exercise can take many forms; shuttle runs (sprinting back and forth as fast as possible between two marked points or lines), suicides (doing shuttle runs between one ‘base’ line and a number of different lines at different distances from the base, such that one’s runs change in length after each set) and tabata sets (picking an easily repeatable exercise, such as squats, performing them as fast as possible for 20 seconds, followed by 10 seconds of rest, then another 20 seconds of exercise, and so on for 4-8 minute) are just three examples. Effective though these are, it’s difficult to find an area of empty space to perform them without getting awkward looks and the odd spot of abuse from passers-by or neighbours, so they may not be ideal for many people (tabata sets or other exercises such as press ups are an exception, and can generally be done in a bedroom; Mark Lauren’s excellent ‘You Are Your Own Gym’ is a great place to start for anyone interested in pursuing this route to lose weight & build muscle). This leaves us with one more option; walking.

To my mind, if everyone ate properly and walked 10,000 steps per day, the scare stats behind the media’s obesity fix would disappear within a matter of months. 10,000 steps may seem a lot, and for many holding office jobs it may seem impossible, but walking is a wonderful form of exercise since it allows you to lose oneself in thought or music, whichever takes your fancy. Even if you don’t have time for a separate walk, with a pedometer in hand (they are built into many modern iPods, and free pedometer apps are available for both iPhone and Android) and a target in mind (10k is the standard) then after a couple of weeks it’s not unusual to find yourself subtly changing the tiny aspects of your day (stairs instead of lift, that sort of thing) to try and hit your target; and the results will follow. As car ownership, an office economy and lack of free time have all grown in the last few decades, we as a nation do not walk as much as we used to. It’s high time that changed.

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I’ve been expecting you…

As everybody has been incredibly keen to point out surrounding the release of Skyfall, the James Bond film franchise is currently celebrating its 50th birthday. Yes really- some absolute genius of an executive at Eon managed to get the rights to a film series that has lasted longer than the Cold War (which in and of itself presented a problem when Bond couldn’t simply beat up Commies all of a sudden and they had to start inventing new bad guys). But Bond is, of course, far older than that, and his story is an interesting one.

Ian Fleming had served as an intelligence officer during the Second World War, being involved with such charismatic spies as Dusko Popov (who ran an information exchange in Lisbon and traded signals on a roulette table), before returning to England during the 1950s. He later made a famous quote, based on an event that occurred in 1952:

‘Looking out of my window as the rain lashed down during one of those grey austerity-ridden days in post-war Britain, I made two of the biggest decisions of my life; one, never to spend winter in England again; two, to write the spy story to end all spy stories’.

He began writing the first Bond novel (Casino Royale) in February of that year, retiring to his Goldeneye estate in Jamaica to write it (Bond spent the majority of his time in certainly the earlier novels in the Caribbean, and Goldeneye would of course later become the name for Pierce Brosnan’s first Bond film). He chose the name from American ornithologist (and world-renowned expert on Caribbean birds) James Bond, saying that he originally wanted his character to be a normal person to whom extraordinary things happened, and whilst this brief got distorted somewhat through his various revisions this drab name, combined with Bond’s businesslike, unremarkable exterior, formed a contrast with his steely edge and amazing skill set to form the basis of the infamous MI6 operative (Fleming also admitted to incorporating large swathes of himself into the character).

The books were an immediate hit, demonstrating a sharp breakout from the norms of the time, and the film industry was quick to make its move towards them. As early as 1954 a TV version of Casino Royale starring the Americanized ‘Jimmy Bond’ had hit the screen, but Fleming thought he could go better and started a project to make a film adaptation in 1959, with himself acting as screenwriter. However, the project bombed and it wasn’t until 1961 that Albert ‘Cubby’ Broccoli (along with partner Harry Saltzmann) bought the film rights to the series. This project too was plagued by difficulties; despite Sean Connery being said to ‘walk like a panther’ when he came to audition for the part, Broccoli’s first choice for the Bond role was Cary Grant, and when he said he didn’t want to be part of a series he turned to James Mason. Mason made similar bones and so at last, with some misgivings, they turned to Connery. Said Fleming, ‘he’s not exactly what I had in mind’.

He had even worse things to say when Connery’s first film, Dr. No, was released; ‘Dreadful. Simply dreadful’ his words upon seeing the preview screening. He wasn’t the only one either; the film received only mixed reviews, and even a rebuke from the Vatican (never noted for their tolerance towards bikinis). However, Dr. No did include a few of the features that would later come to define Bond; his gun, for instance. For the first 5 Bond novels, Fleming had him using Berreta 418, but munitions expert Geoffrey Boothroyd subsequently wrote to Fleming criticizing the choice. Describing the weapon ‘a lady’s gun’ (a phrase Fleming himself would later use to describe it), he recommended the Walther PPK as an alternative. Fleming loved the suggestion, incorporating an adapted version of the exchanged into his next book (which was, coincidentally, Dr. No) and giving the name of Bond’s armourer as Major Boothroyd by way of thanks. Boothroyd’s role as a quartermaster eventually lead to his more famous nickname; Q.

Not that any of this saved the film, or indeed ‘From Russia With Love’, which succeeded it. Reviews did improve for this one if only for its better quality of execution, but many still rallied against the very concept of the Bond movie and it hardly kickstarted the franchise. What it did do, however, was prompt the release of the film that did; Goldfinger.

This was the film that cemented Bond’s reputation, and laid the tropes on the table for all subsequent films to follow. Pussy Galore (Honor Blackman) became the definitive Bond girl, Sean Connery the definitive Bond (a reputation possibly enhanced by the contrast between his portrayal of Bond and the aggressive, chauvinistic ‘semi-rapist’ portrayed in the books), and his beautiful, silver Aston Martin DB5 the Bond car- one such car sold in the US some years ago for over 2 million dollars. According to many, Goldfinger remains the best Bond film ever (although personally I’m quite fond of Live and Let Die, The World is Not Enough and Casino Royale), although rather sadly Ian Fleming died before he could see it.

Since then, the franchise has had to cope with a whole host of ups & downs. After ‘You Only Live Twice’ (in which the character of supervillain Ernst Stavro Blofeld is first revealed), Connery announced that it would be his last Bond film, but his replacement George Lazenby appeared just once (On Her Majesty’s Secret Service, in which his performance received mixed reception) before claiming that he didn’t feel the character of a gun-em-down chauvinist such as Bond could survive the ‘peace & love’ sentiment of the late 60s (Lazenby was also, on an unrelated note, the youngest man ever to play Bond, at just 30). After Connery was tempted back for one more film (Diamonds Are Forever) by an exorbitant salary, the gauntlet was thrown to Roger Moore, who simultaneously holds the record for oldest Bond ever (57 by the end) and most number of films (7, over a 12-year period). Moore’s more laid back, light-hearted and some might say graceless approach to the role won him some plaudits by its contrast to Connery’s performance, but despite increasingly negative audience feedback over time this style became ever more necessary as the series came under scrutiny. The feminist lobby (among others) had been gaining voice, and whilst they had once been pleased at the ‘freedom’ demonstrated by the likes of Playgirls and other burlesque performers (seriously, that was the attitude they took in the 50s) by now they saw them as the by-products of a chauvinist society. This quickly meant Bond’s all action, highly sexual and male-dominated atmosphere came under fire, forcing the character to retreat into steadily tamer plots. It was also rapidly running out of ideas (the same director had been working on the project for several films by now), retreating into petty jokes (ie the name ‘Holly Goodhead’) and generally mediocre filmmaking. The series limped on with Moore until A View To A Kill, and for two more with Timothy Dalton after that, but it then took an 6 year break whilst another Dalton production fell through. Some felt that the franchise was on its last legs, that a well-liked and iconic character would soon have to wink out of existence, but then came Pierce Brosnan.

Whatever you do or don’t think of Brosnan’s performances (I happen to like them, others think he’s fairly rubbish), there can be no denying that Goldeneye was the first Bond film to really catapult the franchise into the modern era of filmmaking. With fresh camera techniques to make it at least look new, a new lead actor and a long break to give everyone time to forget about the character, there was a sense of this being something of a new beginning for Bond. And it was; seven films later and with Daniel Craig now at the helm, the series is in rude health and is such a prominent, well-loved and symbolic character that Craig adopted his 007 role when pretending to skydive into the stadium alongside the Queen during the London 2012 opening ceremony (which I’m sure you all agree was possibly the best bit of the entire games). There is something about Bond that fundamentally appeals to us; all the cool, clever gadgets, the cars we could only ever dream of, the supermodels who line his bed (well, maybe a few people would prefer to turn a blind eye to some of that), and the whole smooth, suave nature that defines his character makes him such a fixed trope that he seems impossible for our collective psyche to forget. We can forgive the bad film making, the formula of the character, the lack of the artistry that puts other films in line for Oscars, simply because… he’s Bond. He’s fun, and he’s awesome.

Oh, and on a related note, go and see Skyfall. It’s absolutely brilliant.

Other Politicky Stuff

OK, I know I talked about politics last time, and no I don’t want to start another series on this, but I actually found when writing my last post that I got very rapidly sidetracked when I tried to use voter turnout as a way of demonstrating the fact that everyone hates their politicians, and I thought I might dedicate a post to this particular train of thought as well.

You see, across the world, but predominantly in the developed west where the right to choose our leaders has been around for ages, less and less people are turning out each time to vote.  By way of an example, Ronald Reagan famously won a ‘landslide’ victory when coming to power in 1980- but only actually attracted the vote of 29% of all eligible voters. In some countries, such as Australia, voting is mandatory, but thoughts about introducing such a system elsewhere have frequently met with opposition and claims that it goes against people’s democratic right to abstain from doing so (this argument is largely rubbish, but no time for that now).

A lot of reasons have been suggested for this trend, among them a sense of political apathy, laziness, and the idea that we having the right to choose our leaders for so long has meant we no longer find such an idea special or worth exercising. For example, the presidential election in Venezuela – a country that underwent something of a political revolution just over a decade ago and has a history of military dictatorships, corruption and general political chaos – a little while ago saw a voter turnout of nearly 90% (incumbent president Hugo Chavez winning with 54% of the vote to win his fourth term of office in case you were interested) making Reagan look boring by comparison.

However, another, more interesting (hence why I’m talking about it) argument has also been proposed, and one that makes an awful lot of sense. In Britain there are 3 major parties competing for every seat, and perhaps 1 or two others who may be standing in your local area. In the USA, your choice is pretty limited to either Obama or Romney, especially if you’re trying to avoid the ire of the rabidly aggressive ‘NO VOTE IS A VOTE FOR ROMNEY AND HITLER AND SLAUGHTERING KITTENS’ brigade. Basically, the point is that your choice of who to vote for is limited to usually less than 5 people, and given the number of different issues they have views on that mean something to you the chance of any one of them following your precise political philosophy is pretty close to zero.

This has wide reaching implications extending to every corner of democracy, and is indicative of one simple fact; that when the US Declaration of Independence was first drafted some 250 years ago and the founding fathers drew up what would become the template for modern democracy, it was not designed for a state, or indeed a world, as big and multifaceted as ours. That template was founded on the basis of the idea that one vote was all that was needed to keep a government in line and following the will of the masses, but in our modern society (and quite possibly also in the one they were designing for) that is simply not the case. Once in power, a government can do almost what it likes (I said ALMOST) and still be confident that they will get a significant proportion of the country voting for them; not only that, but that their unpopular decisions can often be ‘balanced out’ by more popular, mass-appeal ones, rather than their every decision being the direct will of the people.

One solution would be to have a system more akin to Greek democracy, where every issue is answered by referendum which the government must obey. However, this presents just as many problems as it answers; referendums are very expensive and time-consuming to set up and perform, and if they became commonplace it could further enhance the existing issue of voter apathy. Only the most actively political would vote in every one, returning the real power to the hands of a relative few who, unlike previously, haven’t been voted in. However, perhaps the most pressing issue with this solution is that it rather renders the role of MPs, representatives, senators and even Prime Ministers & Presidents rather pointless. What is the point of our society choosing those who really care about the good of their country, have worked hard to slowly rise up the ranks and giving them a chance to determine how their country is governed, if we are merely going to reduce their role to ones of administrators and form fillers? Despite the problems I mentioned last time out, of all the people we’ve got to choose from politicians are probably the best people to have governing us (or at least the most reliably OK, even if it’s simply because we picked them).

Plus, politics is a tough business, and what is the will of the people is not necessarily always what’s best for the country as a whole. Take Greece at the moment; massive protests are (or at least were; I know everyone’s still pissed off about it) underway due to the austerity measures imposed by the government, because of the crippling economic suffering that is sure to result. However, the politicians know that such measures are necessary and are refusing to budge on the issue- desperate times call for difficult decisions (OK, I know there were elections that almost entirely centred on this decision that sided with austerity, but shush- you’re ruining my argument). To pick another example, President Obama (and several Democrat candidates before him) have met with huge opposition to the idea of introducing a US national healthcare system, basically because Americans hate taxes. Nonetheless, this is something he believes very strongly in, and has finally managed to get through congress; if he wins the elections later this year, we’ll see how well he executes.

In short, then, there are far too many issues, too many boxes to balance and ideas to question, for all protesting in a democratic society to take place at the ballot box. Is there a better solution to waving placards in the street and sending strongly worded letters? Do those methods at all work? In all honesty, I don’t know- that whole internet petitions get debated in parliament thing the British government recently imported from Switzerland is a nice idea, but, just like more traditional forms of protest, gives those in power no genuine categorical imperative to change anything. If I had a solution, I’d probably be running for government myself (which is one option that definitely works- just don’t all try it at once), but as it is I am nothing more than an idle commentator thinking about an imperfect system.

Yeah, I struggle for conclusions sometimes.

Icky stuff

OK guys, time for another multi-part series (always a good fallback when I’m short of ideas). Actually, this one started out as just an idea for a single post about homosexuality, but when thinking about how much background stuff I’d have to stick in for the argument to make sense, I thought I might as well dedicate an entire post to background and see what I could do with it from there. So, here comes said background: an entire post on the subject of sex.

The biological history of sex must really start by considering the history of biological reproduction. Reproduction is a vital part of the experience of life for all species, a necessary feature for something to be classified ‘life’, and among some thinkers is their only reason for existence in the first place. In order to be successful by any measure, a species must exist; in order to exist, those of the species who die must be replaced, and in order for this to occur, the species must reproduce. The earliest form of reproduction, occurring amongst the earliest single-celled life forms, was binary fission, a basic form of asexual reproduction whereby the internal structure of the organism is replicated, and it then splits in two to create two organisms with identical genetic makeup. This is an efficient way of expanding a population size very quickly, but it has its flaws. For one thing, it does not create any variation in the genetics of a population, meaning what kills one stands a very good chance of destroying the entire population; all genetic diversity is dependent on random mutations. For another, it is only really suitable for single-celled organisms such as bacteria, as trying to split up a multi-celled organism once all the data has been replicated is a complicated geometric task. Other organisms have tried other methods of reproducing asexually, such as budding in yeast, but about 1 billion years ago an incredibly strange piece of genetic mutation must have taken place, possibly among several different organisms at once. Nobody knows exactly what happened, but one type of organism began requiring the genetic data from two, rather than one, different creatures, and thus was sexual reproduction, both metaphorically and literally, born.

Just about every complex organism alive on Earth today now uses this system in one form or another (although some can reproduce asexually as well, or self-fertilise), and it’s easy to see why. It may be a more complicated system, far harder to execute, but by naturally varying the genetic makeup of a species it makes the species as a whole far more resistant to external factors such as disease- natural selection being demonstrated at its finest. Perhaps is most basic form is that adopted by aquatic animals such as most fish and lobster- both will simply spray their eggs and sperm into the water (usually as a group at roughly the same time and place to increase the chance of conception) and leave them to mix and fertilise one another. The zygotes are then left to grow into adults of their own accord- a lot are of course lost to predators, representing a huge loss in terms of inputted energy, but the sheer number of fertilised eggs still produces a healthy population. It is interesting to note that this most basic of reproductive methods, performed in a similar matter by plants, is performed by such complex animals as fish (although their place on the evolutionary ladder is both confusing and uncertain), whilst supposedly more ‘basic’ animals such as molluscs have some of the weirdest and most elaborate courtship and mating rituals on earth (seriously, YouTube ‘snail mating’. That shit’s weird)

Over time, the process of mating and breeding in the animal kingdom has grown more and more complicated. Exactly why the male testes & penis and the female vagina developed in the way they did is unclear from an evolutionary perspective, but since most animals appear to use a broadly similar system (males have an appendage, females have a depository) we can presume this was just how it started off and things haven’t changed much since. Most vertebrates and insects have distinct sexes and mate via internal fertilisation of a female’s eggs, in many cases by several different males to enhance genetic diversity. However, many species also take the approach that ensuring they care for their offspring for some portion of their development is a worthwhile trade-off in terms of energy when compared to the advantages of giving them the best possible chance in life. This care generally (but not always, perhaps most notably in seahorses) is the role of the mother, males having usually buggered off after mating to leave mother & baby well alone, and the general ‘attitude’ of such an approach gives a species, especially females, a vested interest in ensuring their baby is as well-prepared as possible. This manifests itself in the process of a female choosing her partner prior to mating. Natural selection dictates that females who pick characteristics in males that result in successful offspring, good at surviving, are more likely to pass on their genes and the same attraction towards those characteristics, so over time these traits become ‘attractive’ to all females of a species. These traits tend to be strength-related, since strong creatures are generally better at competing for food and such, hence the fact that most pre-mating procedures involve a fight or physical contest of some sort between males to allow them to take their pick of available females. This is also why strong, muscular men are considered attractive to women among the human race, even though these people may not always be the most suitable to father their children for various reasons (although one could counter this by saying that they are more likely to produce children capable of surviving the coming zombie apocalypse). Sexual selection on the other hand is to blame for the fact that sex is so enjoyable- members of a species who enjoy sex are more likely to perform it more often, making them more likely to conceive and thus pass on their genes, hence the massive hit of endorphins our bodies experience both during and post sexual activity.

Broadly speaking then, we come to the ‘sex situation’ we have now- we mate by sticking penises in vaginas to allow sperm and egg to meet, and women generally tend to pick men who they find ‘attractive’ because it is traditionally an evolutionary advantage, as is the fact that we find sex as a whole fun. Clearly, however, the whole situation is a good deal more complicated than just this… but what is a multi parter for otherwise?

The back, the tits and the showy bits

OK, time for part 3 of my current series on working out without the need for a gym. For all my general hints and tips, check out my last post- today I’m going to be listing techniques and exercises for working the muscle groups of the upper body, starting with…

PECTORALS (PECS) & TRICEPS
Where: The chest- or ‘boobs’ as one guy I work out with sometimes insists on referring to them. The chest is the muscle group most associated with posturing and aesthetic effect, and as such is one of the most worked by gym goers. Whilst most people tend to have a rather underdeveloped chest, it is a very useful group once they are built as they are able to take the work off other parts of the arm and shoulder. Triceps are found on the back of the upper arm, and are used purely to straighten the arm (pivoting mostly around the elbow).
Exercise: The chest is used as a way of levering the arms around the shoulder joint, pulling them from out to in and straightening them. Thus, most chest exercises are based around the straightening of the arm, and are often adapted forms of exercises designed to work the triceps. One of the best, if done properly, are press-ups (or push-ups).
Press-ups are much-maligned as an exercise, usually because they are done improperly. However, because they can vary so much in difficulty depending on your technique, they can get harder and harder as you get stronger and stronger so that you keep on progressing. Everyone knows the basic motion of press-ups; you lie face down on the ground, arms by your sides, and lift yourself upwards by extending your arms whilst keeping your body straight (this is especially important). This then gets repeated several times, your chest ideally going down to a height of about the width of a fist off the ground (if it’s really too hard for you to begin with then you can go down less far, but you should really try not to).  However, the variability comes from your arm position. The easiest position to do, and what you should start with if you find press-ups difficult, is with your hands as wide by your sides as is comfortable- this is quite an easy, short range of motion that uses all your muscles, so is nice and easy. Once you feel comfortable with those (if you can do 20 of them in a single set without a break, that’s usually a good indicator that it’s time to move on), start trying them with your hands getting steadily further inwards, until they are directly below your shoulders. To work your chest from this position, move your hands down a little so that they are around your rib area, and do press-ups with your arms bending outwards- after a set you should feel your pectorals pulling at your sternum (breastbone). To work the triceps more, bend and extend your arms so they stay parallel to the direction of your body (warning- this is very difficult the first time you try it). If this ever gets too easy (which is kinda unlikely), then try putting your hands in a triangle directly below your chest, or even trying them one-handed (which is easier with your legs spread wide for stability). If they ever get too easy for working your chest, then try  moving your hands lower or loading a backpack up with weight. There are some even more athletic alternatives, but I could talk about this forever. 45 second rests over 3 sets of whatever you can do should be all that’s needed.

BICEPS & BACK
Where: Biceps are at the front of the upper arms, the opposite side of the bones to the triceps. They are used for bending the arm about the elbow, and for flexing in front of mirrors and the easily-impressed. The part of the back I am interested is the upper part, between the shoulders and covering the trapezius (below the neck), latissimus dorsi (across the back below the shoulder blades, and the underarms, pulling the arm in to rotate around the shoulder) and a myriad of others that I can’t name or identify.
Exercise: I stick by my principle and say that you won’t need any gym equipment for this- however, you will need a backpack and a tree. Said tree does not have to be huge, but has to have a limb going horizontally with some space beneath it that you can reach, hang from and get off from without too much difficulty (this is a really good excuse for finding any good climbing trees around where you live), because here we’re going to be talking about pull-ups. (It doesn’t have to be a tree, but they’re probably the most accessible, free solution) For all of this, 3 sets of whatever you can manage (but keep it regular), separated by minute rests, will do.
The majority of the population probably lack the strength to complete a single pull-up, and to be honest I don’t blame you- until 2 years ago I couldn’t either. So your backpack will once again come in useful- load it up with weight and do some bicep curls with it to start off with. Holding the bag in both hands (or do one hand each if that’s too easy and your bag won’t take more), let your arms hang by your sides and, ensuring that you do not lean back, twist your body or move your elbows (they should be around the hip area), raise the bag up, rotating around the elbow, up to your chest (or until your elbows form a 90 degree angle if you can’t do that too easily). Do 2 sets to destruction (as man as you can), separated by a minute’s rest. After a few weeks (or whatever) of that, you should feel some improvement in your arm strength, so it’s time to move on to pull-ups. To start with, stick to chin-ups, as these will use your (by now quite strong) biceps mainly and work a few other muscles more gently to prepare them for some heavier exercises. Hang from your tree limb with your arms straight and hands in a ‘palms towards you’ grip, and pull yourself up so that your chin clears the limb. Then, lower yourself down a little, at least until your forehead is below the limb, and then raise once more. Some people like to leave their legs straight, others tuck them behind them crossed together, but don’t whatever you do use them to swing yourself up. As you get more proficient, extend the length of your pulls- start by going down so that your elbows form a 90 degree angle, and eventually progress to ‘full arm’ (extending your arms back to straight before pulling up). As a general rule with pull-ups of all sorts, if you can do 12 with relative ease in one way then it’s time to vamp up the difficulty. If you can do full-arm chin-ups, then start mixing them up with narrow pronated pull-ups; these are exactly the same as chin-ups except with your hands in a pronated grip (palms facing away from you). This works your biceps less and your back, especially your trapezius, more. Another thing- if you’re finding that the last inch or so of the pull-up is really tough, then it probably means that your lats are weak (which is not unusual). To work those specifically, try to touch your chest to the tree limb when doing your exercise- you can also try leaning backwards, endeavouring to keep your back straight, in a dead hang position (just hanging with straight arms).
If you are able to do around 8 of both narrow pronated and chin-ups (full-arm) without a break, then firstly well-done; if you’re doing your technique right and are not a dwarf stick insect then you should have built an impressive set of biceps by now. However, to work your upper back more (an underappreciated, useful and rather impressive muscle group), then it’s time to move on to wider pull-ups. These will require a slightly thicker tree limb that is able to support a wider grip without wobbling. If you can find one, then hang with your arms slightly wider than shoulder’s width apart and pull up with the same motion. If your back is weak (which it probably will be- everyone’s is) then these should be harder, but persevere and you should see definite improvements. Sternum pull-ups are slightly harder variations of these in which you lean back a little as you lift yourself and try to bring the top of your sternum (leaning back), close to the tree limb- if you really want to challenge yourself, on the way down try to push yourself out away from the limb a little and feel the burn as you descend slowly and controlledly!
Finally, for more work on the back itself (especially the V-shape of the shoulder blades), try wide-grip pull-ups which (you guessed it) are the same but with a wider grip. And, if you really want to give your biceps a killing, try the odd one-arm pull-up to mix things up a bit- if you can do one of those with a set of horizontal shoulders, every gym-goer on the planet will salute you.

OK… ah. 1500 words. Sorry about that- there was a lot to get through. Ah well, no matter, I’ll just have to do another one! Monday’s post will feature a bit on forearm work, and a full-body exercise that even a seasoned gym-goer probably won’t have heard of, as well as a little more general advice. See you then.