Did you know that weight lifting can reduce body fat mass and percentage in adults? Studies are coming out pointing to weightlifting as one of the reasons your body changes and adapts to losing fat.
Phil Heath figured out this method long ago, starting his weightlifting journey more than two decades ago and building a platform that inspired many weightlifters. After multiple national and international competition wins under his belt, you may wonder what the famous bodybuilder is up to nowadays.
Luckily, we have put together a completely up-to-date guide on what Heath's been up to and if he has any major event plans coming up. Keep reading for more information!
Who Is Phil Heath?If you don't know who Phil Heath is, you likely haven't paid much attention to weightlifting events and contests. Phil Heath is a professional bodybuilder and seven-time Mr. Olympia champion (more on that later). The seven wins tie him with the famous bodybuilder Arnold Schwarzenegger for second place in competition wins.
Born in Washington, the Seattle native played Division I basketball while working his way through college. It wasn't until the early 2000s that he landed in the weightlifting and bodybuilding competitions. In 2005, with a win from the National Physique Committee (NPC), he started competing at the professional level through the International Federation of Bodybuilding and Fitness (IFFB).
In 2011, Heath won his first Mr. Olympia competition and would go on to achieve six more consecutive wins, making him one of the ultimate Mr. Olympia champions. The bodybuilding legend has made a splash in the industry, coming from a scrawny, thin young man playing Division I basketball into one of the most decorated bodybuilders in America.
Where Is Heath Now?Heath's last Mr. Olympia win was back in 2017, so what has the famous bodybuilder been up to since then? After losing Mr. Olympia in 2018, Heath has primarily stayed out of the limelight but still focuses on bodybuilding. In 2020, he also fell short in the weightlifting competition and opted not to return in 2021.
COVID-19 SetbackAt the end of 2020, Heath revealed that he contracted the COVID-19 virus and has been battling to get his health and weight back up. He lost a significant amount of weight, which brought Heath back to over a decade ago when the slimmer, younger-looking Olympia champion worked hard to build up muscle mass.
Now, it seems like a sense of deja vu, but Heath is up for the challenge. Starting slowly, Heath has begun implementing diet and exercise regimes into his daily habits. The now much older Heath recognizes that his body has changed quite a bit from twenty years ago, and he wants to take the recovery process slow.
It just goes to show that even athletes get sick.
Phil Heath WorkoutWhen Heath isn't dealing with the COVID-19 virus, what do his workouts usually look like? Heath mainly emphasizes finding workouts and techniques that work for you. Hany Rambod, one of Heath's trainers, has helped him curate different exercise regimes such as fascia stretching programs.
Following bodybuilding legends of old, Heath emphasizes targeting muscle groups twice and splitting up weightlifting days with a day of rest. He also incorporates at least a day dedicated to cardio.
Leg WorkoutsSome of Phil Heath's leg workouts include:
- Stiff legged deadlifts
- Leg curls (seated and lying down)
- Calf raises
- Front squats
- Hack squats
- Leg press
Upper Body WorkoutsMost of the week remains dedicated to various upper body workouts. Some of his famous moves include:
- Dumbbell incline press and fly
- Tricep pushdown
- Wide grip pull-ups
- Bent over rows
- Hammer curls
- Dumbbell front raise
- Upright rows
- Dumbbell lateral raises
- Barbell shrugs
Which Diet Works Best?Like exercise, no one diet works best for everyone, and men often require a different caloric intake than females. Don't necessarily listen to the number of calories that Heath ingests. For many, it may be too much or too difficult.
As a rule of thumb, if you are bulking up, men should aim for around 3,800 calories a day and women closer to 3,200. This number drops to 2,400 and 1,200 respectively when 'cutting.'
If you want a more specific calculation, add 10-20% of your daily caloric goal during the bulk phase. How should you break it up? Most bodybuilders aim for 45-60% of their calories from carbohydrates and 30-35% from protein.
Lastly, rather than eating anything and everything in sight, follow a page out of Heath's book and try and incorporate nutrient-dense foods into your meals.
Your Latest Weightlifting NewsPhil Heath will always be one of the greats for weightlifting competitions, even if he never returns to the stage again. His Mr. Olympia run from 2011 to 2017 was one of the most remarkable bodybuilding feats, and his regimented workouts and diets have inspired bodybuilders around the world.
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