All Posts By Presser
Arnold Classic Moments: How The Arnold Classic Stopped Ronnie Coleman From Quitting Bodybuilding
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ARNOLD CLASSIC MOMENTS – is a special video series looking back at the history of one of the biggest bodybuilding competitions in the world. Legendary bodybuilders tell their personal moments in the Arnold Classic and share the oral history of what makes this specific competition rise above the rest – making a lasting impression for years to come. Each new moment airs every Thursday.
Ronnie Coleman is one of the most legendary bodybuilders of all time. He is known as setting the impossible new standard for what a mass monster should look like and won eight Mr. Olympia titles over his entire career (a world record tied only with Lee Haney). But Ronnie Coleman wasn’t born a Mr. Olympia champion – he struggled and learned how to improve – landing low placings until he unlocked his true potential.
Part of these struggles involved a moment where he thought he would stop competing. The Arnold Classic changed all of that and led him on a path to the champion we know and love today.
In this installment of Arnold Classic Moments, Ronnie Coleman himself recounts a serious injury right before the Mr. Olympia… and the recovery that lasted months right up to the Arnold Classic. Landing low at competitions in between, such as the Iron Man competition, Ronnie believed that it was time for him to give up bodybuilding. Then he stepped onto the Arnold Classic stage and everything changed. Hear the full story from the man himself in the video above.
Best Ways To Make Calorie Counting Easy & Simple For You
Boost your weight loss with calorie counting made easy.
We all seek the best for our weight loss but calorie counting can be a pain in the you know what. When it comes to fat loss and working to maximize our efforts, we need to make sure that we know exactly what we’re doing and what we are consuming. At the end of the day, more calories out over less calories in is how you get those weight loss results, so by putting an emphasis on calorie counting, and making it as easy as possible, those weight loss and body composition change results are right around the corner.
But it can be a pain to have to count and constantly feel the need to keep up with recording every single calorie going into your body only to have to record every calorie that leaves. Being strict and diligent with your calorie counting is important, but if you don’t enjoy the weight loss process, then it can just become debilitating.
So, while this is an effective strategy for weight loss and keeping yourself accountable to your weight loss efforts, you don’t have to be under the spell of calorie counting. You should be in control because when you feel like you are doing everything you can to see the best gains to those desired results, you are way more likely to succeed.
Let’s talk calorie counting and see just what makes this strategy so important for your long-term goals. With the right approach and how best to make this as easy as possible, you will feel less stress and can better tackle all of those calorie counting wants and needs no problem.
Why Calorie Counting Matters
Calorie counting is important because it ensures that you are eating the right amount without taking in too many calories. In order to lose weight, you need calories out to be greater than calories in (1). We know you know this, but a refresher never hurts.
Too many people think they are eating less calories because they are eating a so called “healthy” food. But even the healthiest of food has calories and eating clean and smart doesn’t work as intended if you stuff your face and take in too many calories. With an emphasis on calorie counting, you can better tackle all of those weight loss goals while enjoying the entire process (2).
Best Ways To Make Calorie Counting Easy
This approach to weight loss can seem like a pain but by making calorie counting easy on yourself, you can easily tackle those goals. Plus, you will feel more inclined to do it if it is easier and more accessible to you and all your goals.
Meal Prep
By meal prepping and having your food made in advance, you can count calories ahead of time to know exactly how many are in each meal. This makes sure that you don’t have to count every single meal and by putting the effort in up front, it will better pay off in the long run (3).
Properly Read The Nutrition Label
We know you know how to read a nutrition label, but always double check the serving size and calories per serving because this is where you could run into some problems. Misreading or missing something on the nutrition label can hurt your gains and potentially lead you down a road of despair. Remember what to look for and don’t be afraid to double or triple check (4).
Don’t Focus On Every Single Detail
You do not have to focus on every single detail of calories and by allowing yourself a little freedom, you allow yourself the ability to enjoy the process without stressing. These labels are not exact and nor should your plan be. Nothing is perfect and while we all want to hit a set number of calories right on the nose, it just isn’t possible. Give yourself some leeway and understand that counting calories lives in a range, not as an exact science.
Use An App
There are great apps out there that can help track your calories so you have a convenient way to do so. By using these apps and having all of this information on your phone, you reference it easier and keep it as organized as possible. Also, these apps tend to have libraries of sorts where each food and their respective amounts of calories can be easily referenced. Looking into these apps and seeing which ones may be of assistance to you can be a game changer when it comes to your goals.
Stick To A Routine
By sticking to a routine, you can better tackle any of those goals you want to. Plus, by eating the same, or at least similar food, you don’t have to constantly be checking your calories because you will roughly know the amount each time. So, by sticking to a routine, you can better structure your day and allow yourself to more easily count those calories.
Know It Takes Time
As with all forms of dieting and losing weight, just know it takes time. With a focus on too much at once, it can feel overwhelming, however, it just takes time to see those results. If you understand this fully, you can enjoy the process, embrace the speed bumps when they come your way and better tackle those goals as you look to see only the best results possible.
Wrap Up
Counting calories can be challenging but it isn’t impossible and should be made easy for you. With the right approach and full understanding of how best to count your calories, you can better prepare yourself for the road ahead and this weight loss journey you’re about to embark on. Taking the right steps to feel as secure as possible with your weight loss transformation requires diligence when it comes to calorie counting, but when made easy, all of those goals are entirely possible.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Howell, S.; et al. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Harvard Medical School (2020). “Calorie counting made easy”. (source)
Ducrot, P.; et al. (2017). “Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults”. (source)
Goyal, R.; et al. (2018). “Food label reading: Read before you eat”. (source)
Berry De Mey Reveals The Industry Change That Brought Him Back To Bodybuilding
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After retiring from competing, Berry De Mey completely removed himself from the world of bodybuilding… until a big change brought him back.
These days, Berry De Mey is most notable as a coach and bodybuilding commentator/influencer compared to his prime competitive days. But his journey from competitive bodybuilder to coach is more complicated than most may know. In fact, De Mey had a period of his life where he left the bodybuilding world behind completely in favor of photography. What brought him back into the coach we know today? In our latest GI Exclusive interview, Berry De Mey details the key change in the bodybuilding industry that brought him back to the sport.
Berry De Mey’s journey through bodybuilding is more complicated than most know. Though today he stands tall as a successful coach, online bodybuilding commentator, and IFBB Pro Hall of Famer – his journey contained many ups and downs. After some time competing in the IFBB Pro league, De Mey left in favor of Vince McMahon’s ill-fated WBF league. That failed after a very short tenure. Luckily, De Mey was allowed back into the IFBB Pro league once WBF ended.
Berry De Mey then competed for a few more years before retiring from the sport. Upon retiring, De Mey did something atypical for most elite competitors – he left the world of bodybuilding completely. He enrolled into a college to focus on photography – and believed that this would be his new life path.
As we know today, he eventually returned to the world of bodybuilding and made a name for himself as a coach. What happened? After studying photography, Berry De Mey went to the FIBO expo in Europe. This was a fitness expo that was quickly growing into one of the largest in the world. De Mey noticed a very encouraging change in the bodybuilding industry at that expo. Based on its size and the kind of folks who were expressing interest, it became clear that bodybuilding had hit mainstream culture.
Berry De Mey realized that bodybuilding mentality entered the more general fitness world. And fitness as a whole became more popular globally. For De Mey, this was a key indication that he could make a true living in bodybuilding – but in a more healthy way than pro competing. He could start his own coaching business that not only caters to competitors but also “average folk” looking to become more fit and healthy.
This all circles back around to Berry De Mey’s more recent comments on pro bodybuilding as a whole. He believes that the competitive side has become too dangerous with increasingly bigger and stronger doses of PEDs being used. But as natural bodybuilding leagues and the wider general fitness community shows us – there is a way to achieve incredible sculpted physiques without endangering your health to that degree.
De Mey has spoken out about the many too-soon deaths that hit our sport over the past year and a half. He’s spoken out about his worry of how the most massive physiques are being rewarded – such as Big Ramy and Nick Walker. These comments all tie into why he got back into bodybuilding and coaching in the first place. He believes a bodybuilding lifestyle can be healthy and enjoyed by all.
You can watch Berry De Mey’s full comments in our latest GI Exclusive interview segment above!
Luke Richardson Re-Injured Left Bicep In Recent Training Session
Luke Richardson ruptured the same bicep while lifting Atlas stones.
Luke Richardson has been training for what could have been a big year in 2022. He was ready to compete during the 2022 Europe’s Strongest Man competition but re-injured his left bicep during a training session lifting Atlas stones.
Richardson shared the video on his Instagram page. The first lift was accomplished easily before Richardson injured his arm on the second. You can hear the snap of his bicep when the injury occurred. Richardson knew right away and dropped the stone before going off camera.
“On Friday I re-ruptured my bicep. I don’t often feel sorry for myself, I just accept things and get on with it. But after allowing it plenty of time to recover and to be rehabbed properly it’s a bitter pill to swallow. ⠀⠀To those who have supported me and genuinely wanted to see me do well irrespective of how relevant I’ve been at any given time, I sincerely thank you. I’ll be back, one way or another.”
Luke Richardson won the 2020 Europe’s Strongest Man competition. He has a bright future at just 24 years old but this injury will set him back a bit. Richardson was forced to withdraw from the World’s Strongest Man event last year due to the same injury.
A GoFundMe page was setup to pay for Richardson’s surgery by fellow strongman Graham Hicks. This surgery would cost $6,700 if he wanted to see a top doctor. It did not take long to raise this money as the page collected $8,700 in the first night. Any extra money will go toward rehab and therapy following Richardson’s surgery. He will not visit a doctor who has worked on both Hicks and Adam Bishop.
This is a long recovery for Luke Richardson, who unfortunately knows about rehabbing from this type of injury. Richardson returned to Instagram to thank those who have been part of this process. While it has not been an easy road, Richardson is a promising strongman who can have a long, successful career when healthy.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Nick Walker Trains Chest With New Coach Dom Supersliced
Nick Walker trains chest with new coach.
Nick Walker and his new coach Dom Supersliced recently underwent an intense chest training day. The two pushed their training hard in hopes of getting Walker to the next level.
Having the right coach can be the difference between success and failure in competitive sports. The right coach can put you on a proper schedule, enhance your performance and become the best version of yourself. The wrong coach can completely throw you off your game and have you suffering diminishing results.
Then there are coaches that have been great to an athlete, who’s been in their corner for a long time. But sometimes the athlete needs a different look to help them get to an even higher level. For Nick Walker it appears that the latter is true.
After having an impressive rookie year, Nick Walker has established himself as the potential future of the division. His victory at the 2021 Arnold Classic showcased just how dominant he can be in the Men’s Open division. Taking fifth place at the 2021 Olympia also showed how much potential Walker has for becoming a potential future bodybuilding king.
But while Nick Walker had tremendous success in his rookie year with his coach Matt Jansen, the 2021 Arnold Classic champion has decided to switch coaches. His new coach Dom Supersliced is hoping to take Walker to a whole new level. The two are wasting no time in getting to work and are pushing hard in the gym.
Chest Day Training
Nick Walker and Dom Supersliced just recently underwent an intense chest day training.
What do you think about Nick Walker training with his new coach Dom Supersliced?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Level Select Focused Energy CBD Gummies Review
Fight fatigue, improve mental sharpness, and feel more awake with these amazing CBD gummies.
Product Overview
Finding the energy to get us through the day can often times be a challenge. Sure, we pump ourselves with caffeine, but our lives are busy. And that overload of caffeine causes unwanted side effects like jitters and crashes anyway. When we think of CBD, we often associate it with relieving stress, fighting inflammation, and working to relieve those sore muscles and joints.
However, it is a great energizer as well and its ability to increase energy is an often forgotten benefit. Level Select Focused Energy CBD Gummies are a delicious and convenient CBD supplement to help boost your energy levels while also keeping you more mentally sharp and bursting through unwanted fatigue.
Level Select Focused Energy CBD Gummies are formulated to help you fight fatigue, stay more mentally sharp, and feel more awake.
Level Select sought to create CBD products that differ from the rest in that they provide long-lasting effects. Designed and formulated for real results, quality is a top priority, and every step of the process is under Level Select’s control. What this does is ensures the highest quality ingredients make it into your products, so you see the best results to your health and performance.
Level Select Focused Energy CBD Gummies Highlights
Level Select Focused Energy CBD Gummies are designed to help you fight fatigue and stay more mentally sharp, while also helping you feel more awake. Level Select has created an amazing formula of CBD, caffeine, and ginseng to promote these great benefits so you stay on top of all your workouts and can enjoy everyday activities.
You will find that 20mg of caffeine works to keep you more alert and awake, while 100mg of ginseng works to fight fatigue and give you more mental clarity and sharpness. With no THC in these gummies and a natural Tropical flavor, this CBD supplement is exactly what you need to see the best when it comes to focused energy.
Level Select has a complete CBD Gummies line as well with supplements for sleep and immunity and works tirelessly to only produce the best CBD supplements so you know exactly what you’re getting to optimize your performance and overall health.
Ingredients
Organic Ginseng Root: May reduce fatigue and enhance physical performance to keep you working as efficiently as possible (1).
CBD: Works to relieve muscle soreness, promote healthy skin, and may reduce stress while also improving sleep (2,3).
Caffeine: Can enhance physical and cognitive functioning to give you energy and keep you more alert and awake (4).
Other Ingredients
Organic Tapioca Syrup, Organic Cane Sugar, Pectin, Water, Citric Acid, Sodium Citrate Dihydrate, Natural Flavors, Malic Acid, Organic Spirulina Extract, Turmeric Extract
Number Of Servings
30
Serving Size
2 Gummies
Calories
35
Carbs
9g
Sugar
6g
Flavor
Tropical Flavor
Price Per Serving
$1.66
Price, Flavors & Effectiveness
Level Select Focused Energy CBD Gummies are what you need most to fight fatigue, stay mentally sharper, and feel more awake and serve as a delicious CBD option for those seeking the best benefits. With 30 servings per container, 2 gummies as a serving size will give you these amazing benefits with a great flavor in Tropical.
Level Select is rolling out nationwide retail in less than a month and are currently available in-store in major markets.
Pros
Great ingredients for energy, alertness, and fighting fatigue
25mg of CBD per serving
Designed for those who want more focus and energy
From a reputable company in Level Select
Cons
Premium priced CBD supplement
Price: $49.99
Who These Are Good For & How To Use Them
These gummies are perfect for those looking to enhance their energy to stay awake, more alert, and feel more energized. Whether you are an athlete or just someone who feels the need for an energy boost, Level Select has created a fantastic CBD product that tastes great and delivers.
Take 2 gummies per serving and all you have to do is eat and enjoy. Do note that with edibles, they take longer to digest than CBD oil, so that is something to keep in mind.
Check out our list of the Best CBD Supplements for more great CBD products!
Overall Value
Level Select Focused Energy CBD Gummies are exactly what you need if you find yourself short on energy. Able to assist with fighting fatigue and keeping you energized, you will find yourself more alert and more mentally sharp as you tackle any workout or task before you. Level Select knows that the CBD market is growing more and more saturated and seeks to stand out with premium supplements that people can trust. What you are really getting is a top tier CBD supplement great for energy and fighting fatigue with a delicious flavor and reputable company behind it. Try Level Select Focused Energy CBD Gummies today and give yourself a clean boost of energy as you burst right through fatigue.
Try Level Select Focused Energy CBD Gummies Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Level Select and Envato
References
Arring, N.; et al. (2018). “Ginseng as a Treatment for Fatigue: A Systematic Review”. (source)
Boyaji, S.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Shannon, S.; et al. (2019). “Cannabidiol in Anxiety and Sleep: A Large Case Series”. (source)
McLellan, T.; et al. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
How To Lose Your Love Handles
The Fastest Way To Lose The Love Handles
Love handles have to be one of the most dreaded types of body fats. T-shirt ripping love handles are guaranteed lady-repellent. You might know what we mean if you’ve ever had a girl grab you by your love handles while pillion riding with you on a bumpy road.
As soon as the woman of your dream gets hold of your squishy spare tire, it’s game over for you. Even though people have tried to get the flab in fashion by calling it love handles, it hasn’t worked. Love handles are still hate-handles for most people.
Forget Spot Reduction
The pinchable fat on both sides of your body is stubborn and can take longer to burn-off as compared to the belly fat. Some people make the mistake of trying to lose love handles by doing exercises like side bends.
The spot reduction concept is a myth and performing side-bends (especially with heavyweights) can do more harm than good. Spot reduction exercises can exacerbate the appearance of love handles by increasing the size of the underlying external oblique muscles.
If you want to reduce your love handles, take an overall approach which will include training the abdominal muscles (from multiple angles), cardiovascular training and a balanced diet.
Fix Your Diet
Most professionals agree with the saying “abs are made in the kitchen, not the gym.” If you want to get rid of your not-so-love handles – and want to keep them off – you should follow a customized diet plan.
You should get used to counting your calories and reading the labels before buying packaged stuff. Understanding the role of micro and macronutrients in your diet is an essential ingredient of following a healthy diet.
Remember – the best diet for losing your love handles is the one you can stick with for the long-term. Fun fact – the keg is often the last place on a man’s body from where he loses weight.
Workout
For shedding the excess body fat, we recommend performing two cardio sessions in a day. The first should be a 30-minute low-intensity steady state (LISS) workout to be done first thing in the morning – preferably on an empty stomach.
Do the high-intensity interval training (HIIT) session later in the evening for 10-15 minutes. When it comes to side-fat torching exercises – wood chops, medicine ball rotations, medicine ball slams are some of the most effective movements.
Chill-Out
If you want to live a fit lifestyle, you’ll need to get all the aspects of your life under control. Taking on too much stress can result in high cortisol levels which can lead to excess body fat storage.
To get rid of the bulging waistline, you should always be hydrated as some studies have shown that drinking water can help in burning calories. You also need to make sure you’re getting anywhere between 7-8 hours of sleep every night.
Without proper rest and recovery, you shouldn’t expect to lose weight. Overexerting and pushing yourself too hard will only result in weight gain – which is the polar opposite of what we’re trying to achieve here.
How often do you perform bodyweight workouts? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Eight Best Dumbbell Exercises for Your Glutes
Eight Best Dumbbell Exercises for Your Glutes
In theory, we train our glutes all day by walking, taking stairs instead of elevators, and by moving as nature intended. We should squeeze those glorious butt cheeks one at a time all day long, even when trapped in a meeting, stuck at a desk, or snarled in traffic.
In reality, we ignore our glutes. Not only that, we deactivate them by sitting on them, a major problem in our sedentary culture of working in cubicles and camping out on couches. This tightens the hips, flexes our bodies forward, and contributes to a chain of muscle dysfunction and pain. It also leaves us with flat, unattractive rear ends.
Some world-class butts are the product of genetics, but most are the result of work in the gym. Studies suggest that training the glutes reduces back pain. It’s possible to open the hips and unflatten your ass through training.
In this dumbbell workout, we’ll work the glutes through four sets of these eight moves in a circuit fashion, resting only briefly between sets, to produce maximum results with minimal time and equipment.
Inverted Hamstring
What it does: This move forces you to fire (activate) your glutes. Practicing such movements becomes a habit in the gym and everyday life.
How to do it: While holding dumbbells, balance on your right foot, keeping tummy tight, and shoulders back and down. Bend at the waist with both hands out to the sides and extend your left leg back as you fire the left glute. Your shoulder and heel should move together, forming a straight line. Return to starting position and switch legs.
How many? 10 on each leg.
Squat-to-Press, One-Arm Dumbbell
What it does: It challenges the glutes while also challenging your overall core stability.
How to do it: Standing with feet shoulder-width apart, hold a dumbbell on one shoulder with that elbow pointed down. Squat until your thighs are parallel to the floor. Push through the hips to stand and press the weight overhead. Lower the weight to starting position. Finish the set with one arm before switching arms.
How many? 10 on each side.
Lateral Lunges
What it does: Lateral movement is important to the motions of everyday life, but too often we ignore it in the gym. The lateral lunge hits the glutes, along with the quads and hamstrings.
How to do it: Stand holding a dumbbell in each hand at your sides. Step out to the right, keeping toes pointed straight ahead and feet flat. Squat down only your right leg, keeping the left leg straight. Squat as low as possible, keeping the left leg straight and holding for two seconds. Return to the starting position and repeat for a set of 10. Switch sides.
How many? 10 reps per side.
One-Legged Squats
What it does: This not only challenges your glutes – one at a time – but your overall balance and core strength.
How to do it: Stand on one foot holding dumbbells on your shoulders with elbows pointed out. Squat on one leg until your thighs are parallel to the ground – or as parallel as possible. Return to a standing position using only the leg you’re balancing upon. Do 10 on one side and then the other.
How many? 10 reps per side.
Weighted Glute Bridge
What it does: It’s one of the best moves to improve the activation patterns of the glutes. The dumbbells add a further strength challenge.
How to do it: Lie faceup on the floor with knees bent 90 degrees and feet on the floor. Hold dumbbells along each leg. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds and then lower your hips toward the ground without touching.
How many? 10 reps.
Reverse Lunges
What it does: It’s impossible to do this without actively firing your glutes.
How to do it: Stand with feet hip-width apart, holding a pair of dumbbells. Keeping the eight mostly on the front foot, step back into a lunge. When the back knee is just off the ground, push through the front hip to a standing position. Repeat with the opposite leg.
How many? 10 on each side.
Split Squats
What it does: Squatting in the gym and daily life works the glutes, but the split version with dumbbells places them fully on stretch.
How to do it: Step out into a lunge with dumbbells at arm’s length at your sides. Lower your hips by squatting back and down. Without letting your back knee touch the floor, drive your weight back up with the front glute. Do 10 sets on one leg and then repeat with the other.
How many? 10 to each side.
Romanian Deadlift
What it does: Perhaps the most recognizable hamstring move, and for good reason; it’s effective in building the proper activation patterns in your hamstrings and glutes while also strengthening your back.
How to do it: Start with a light set of dumbbells. Form is especially key to getting the full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.
How many? 10 reps.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in multiple publications such as Men’s Health, Men’s Journal, and USA Today.
Arely Ayala Is the First International Natural Bodybuilder to Sign a Multi-media Contract
Mexico’s Natural Olympia Bikini Angels champion Arely Ayala is the first international natural bodybuilder to sign a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine.
Reigning Mexico’s Natual Olympia 2021 Bikini Angels champion, Arely Ayala, has become the first international natural bodybuilder to sign a multi-media contract with Generation Iron, International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA), and Iron Man Magazine. Arely Ayala received a silver medal in the Bikini Divas category at the 2021 Natural Olympia. The INBA PNBA released a statement on social media expressing their appreciation. The INBA PNBA stated:
“Congratulations @arelyayala.hc of @inba_mexico The 1st International Athlete to sign a Multi-Media Contract with the
@inbapnbaglobal_official
@generationiron
@ironmanmagazine
Well deserved @arelyayala.hc
INBA PNBA Elite Natural Athletes will be recognized globally on authoritative platforms and as ICONS of the Natural Bodybuilding Industry.
@inbapnbaglobal_official Global Leaders in Natural Bodybuilding continue to create opportunity and outlets to “Serve The Elite Natural Athlete”
Arely Ayala voiced her gratitude, stating:
“Hi everyone, today is a very special day that I want to share with you. I have been selected to sign a multi-media contract with PNBA, Generation Iron, and Iron Man Magazine. This is a great opportunity for me and all the international athletes. I want to thank all the Kukos family – Denny, Denise, Dianne – and Mexico for trusting in me from the beginning. Let’s do it! Viva Mexico!”
Below is an IG clip of INBA PNBA’s complete statement and Arely Ayala signing the contract.
https://www.instagram.com/reel/CafzP6Wl0qr/?utm_source=ig_web_copy_link
Multi-media Contract Benefits
Signing a contract with these three companies comes with its benefits. You’ll have to be an INBA PNBA athlete in good standing with the league to be eligible for signing. Each natural athlete should be seeking professional growth and abide by the World Anti-Doping Agency (WADA) guidelines. Competitors bound in the contract can expect to receive more spotlight. They’ll get promotions, brand building (digital media write-ups, social media posts, photoshoots), special guest appearances, posing, and seminar sessions. Also, athletes will receive Iron Man Magazine nutrition ads and endorsements.
According to the INBA PNBA, the contract is:
“An opportunity for a natural bodybuilding athlete to acquire renown and recognition in the sport of natural bodybuilding, exploiting association’s promotional campaign via the Iron Man Magazine, news and events, and the Generation Iron platform.”
Arely Ayala and Natural Bodybuilding
Arely Ayala started competing in bodybuilding in 2018 at Mr. Sonora, where she won the rookie fitness bikini championship. She collected her pro card in 2019 at the international event in California.
When Arely Ayala isn’t competing, she’s a health coach, teacher, and earning a doctorate in educational administration.
Arely Ayala competes in the Bikini Angels and Bikini Divas divisions. Although these divisions sound similar, they have some distinct differences. Bikini Divas scoring focuses more on muscularity and definition. However, contenders in the Bikini Angels category aren’t judged entirely on their body – personality and confidence are essential factors in the judging process.
Generation Iron congratulates Arely Ayala for signing her multi-media contract! We wish you good luck in the upcoming 2022 season!
Follow us on Instagram, Facebook, and Twitter for the latest INBA PNBA news!
Get Ripped in 2022 with this 12-Week Easy-to-Follow Diet & Training Program
Getting in better shape is usually one of the top three New Years’ resolutions for most people. This does not only apply to people who have never stepped foot inside a gym. Even lifters who have been working out for several years aim to put on a few extra pounds of muscle mass or trim down their body fat percentage every year.
Contrary to what anyone might tell you, having a fitness-related New Years’ resolution is not wishful thinking. It is, in fact, one of the best things you can do before starting a new year.
Why is that, you ask?
According to studies, being physically active has been shown to have many health benefits, both psychological and physiological. It can also help you live longer.
Expectation Setting Before Starting a Transformation Program
To be honest, it is unfair to label people as quitters who give up working out only a few weeks after joining a gym. Most of these individuals end up quitting because they do not know what to expect in the first place.
Their failure should actually be attributed to people who initiated them in the fitness lifestyle or the trainers who could not guide them in their journey.
If you do not know what to expect while starting a training program, do not worry. We have you covered. Here is what to expect when you first join a gym:
1. It is Going To Take Time
Although transforming your physique is not as hard as some people make it out to be, it surely will test your mettle. Body transformation is a long and slow process, and you should not even consider getting a gym membership if you are giving yourself anything less than six months.
But isn’t this a 12-week transformation guide?
Yes, it is. Give that chest a rest!
Although we are giving you a 12-week program, you better not expect to turn into Captain America in these three months. We believe in keeping it real here.
To see meaningful progress, you should repeat the regimen for another 12-weeks. Even then, you should not expect to look like Steve Rogers after he came out of the Vita-Ray machine.
After six months, you will start seeing your body getting into shape. At this point, you will need to switch to an intermediate training program to take your gains to the next level.
Next Read: This Is How Your Training Should Change as You Get Advanced
2. You Are Not a Lone Wolf
There is no shortage of fitness noobs who think they have mastered the game after watching a few YouTube videos. Body transformation is a complex subject.
What has worked for a YouTuber or an Instagram fitness model might not work for you. If you want to make the most of your time in the gym, you will need a personalized transformation program.
Guessing that you are a newbie, and a humble one at that, you should take the help of a professional with a proven track record to devise your training, nutrition, and recovery program. It might cost you a little upfront, but it will pay dividends in the long run.
3. Do Not Trust Your Training Buddy
If you have joined a gym along with a buddy, you are at higher odds of giving up on your transformation compared to individuals who start alone.
Confused? Let us explain.
Beginners who start their transformation journey with a buddy usually end up becoming codependent. This relationship usually translates into one person skipping a workout because the other was too busy to hit the gym on a particular day.
Over time, these missed workouts add up and are equivalent to taking one step forward and two steps back. If you are a beginner, it is better to draw intrinsic motivation and join a gym alone as compared to joining with a friend.
Related: 5 Tips For A Weight Room Beginner
4. Working Out is Only Half the Game
Many newbie lifters pat themselves on the back after every workout as they drive to a friendly neighborhood McDonald’s for a rewarding meal.
A transformation takes much more than running 20 minutes on a treadmill or curling dumbbells for a few reps. To carve your dream physique you need to watch what you eat and follow an effective recovery program. It is called a fitness lifestyle for a reason.
5. Use Supplements
Most beginners make the mistake of staying away from sports supplements for the first few months as they think these supps are only meant for pros. On the other hand, some suspecting noobs shun supplements altogether because they think they can harm their kidneys.
Not only are bodybuilding supplements (from reputed brands) safe, but they can help shorten your transformation curve. There are supplements on the market that can improve the quality of your workouts, keep you energized intra workouts, and then fasten up your recovery process.
Here are the supplements we recommend:
12-Week Beginner Diet Program
Until you replenish your muscles with the right fuel, you should not expect to see the desired results. Your daily macronutrient (carbs, protein, and fat) needs will depend on your current weight and transformation goal.
As a beginner, you do not need to change your diet every week. You need to give your muscles enough time to make the most of the nutrients you are feeding them. By switching your meals too often, you end up leaving gains on the table.
12-Week Beginner Diet Plan
You will be eating six small meals throughout the day. This will ensure you are maintaining a high metabolism rate which will help you burn calories all day long.
The 12-week diet plan to get you shredded:
Monday
Meal 1
Oatmeal: 1 cup
Apple: 1 large
Egg white: 7 large
Multivitamins: 1 serving
Fish oil: 1 serving
Meal 2
Cottage cheese: 1 serving
Brown rice: 1 cup
Meal 3
Tuna: 1 sandwich
Meal 4
Chicken breast: 250 gms
Brown rice: 1 serving
Olive oil: 1 tbsp
Meal 5
Potato: 1 medium baked
Steak: 150 gms
Brocolli: 1 cup
Meal 6
Egg white: 3 large
Protein shake
Also Read: 10 Gym Terms Every Beginner Needs To Know
12-Week Beginner Training Program
The 12-week beginner training plan will introduce you to a range of gym equipment and functional exercises. In this program, you will work towards improving your muscle mass, conditioning, endurance, and stamina.
In the first six weeks, you will be performing full-body circuit workouts. During the second half of the program, you will switch to upper and lower body splits with increased intensity.
Other than weight training, you will also be doing cardio throughout the 12 weeks. For the first six weeks, you will be doing a 30-minute LIIT (low-intensity interval training) cardio post-workout. From weeks 7-12, you will be performing a 10-15 minute HIIT (high-intensity interval training) cardio session post-workout.
Must Read: Dear Beginner, Please Stop Making These 10 Fatal Mistakes
Training Principles For Optimal Results
To get the most out of your training, you should be following these training principles:
1. Focus on Your Form
Most beginner lifters make the mistake of chasing heavier weights while starting out. In your initial days, you should focus on perfecting your form. Learn how to perform the exercises correctly, and the weights will come.
2. Mind-Muscle Connection
If your goal is to build muscle mass, lifting weight for the sake of it is not going to cut it. Bodybuilding and weightlifting are two different sports. For optimal muscle fiber stimulation, you should focus on contracting your muscles with every rep. Remember: Bodybuilders are primarily pump-chasers. If you do not get a muscle-ripping pump during your workout, you are doing something wrong.
Check Out: 10 Myths Most Fitness Beginners Believe
3. Visualization
This technique was popularized by Arnold Schwarzenegger. As soon as the Governator entered a gym, he started visualizing what he wanted his muscles to look like. He used the rest time between sets to pose and visualize his dream physique.
“Every crunch, every chin-up, every curl, every squat, every rep brought me closer to my vision of becoming Mr. Universe, the greatest bodybuilder of all time.” – Arnold Schwarzenegger
Must Read: Arnold Schwarzenegger Quotes to Keep You Motivated
4. Progressive Overload
To avoid hitting a plateau, you need to ensure you are progressively overloading your muscles. Since this is a beginner’s training program, you do not need to push yourself too hard. Try to lift a little heavier every week or perform a couple more reps with the same weight to keep challenging your muscles.
12-Week Beginner Workout Regimen
This beginner training program will introduce you to a variety of exercises performed with a barbell, dumbbells, cables, and machines. The 12-week workout includes:
Week 1-6: Total Body Circuit
The first six weeks will help you get accustomed to resistance training and are designed to ease you into your gym life.
Monday: Workout
Tuesday: Rest
Wednesday: Workout
Thursday: Rest
Friday: Workout
Saturday: Rest
Sunday: Rest
Week 1-3:
For the first three weeks of the program, you will be performing each exercise for one set of 15 reps. Make sure you are maintaining high intensity throughout your workout. Do not rest for more than 60-90 seconds between sets.
Lying Leg Curl: 1 set of 15 reps
Leg Press: 1 set of 15 reps
Leg Extension: 1 set of 15 reps
Flat Bench Press: 1 set of 15 reps
Dumbbell Press: 1 set of 15 reps
Dumbbell Shrug: 1 set of 15 reps
Tricep Pushdown: 1 set of 15 reps
Barbell Curl: 1 set of 15 reps
Back Extension: 1 set of 15 reps
Standing Calf Raise: 1 set of 15 reps
Barbell Wrist Curl: 1 set of 15 reps
Crunch: 1 set of 15 reps
Low-Intensity Treadmill: 30-minutes
Week 4-6:
For the second phase of the first six weeks, you will be using slightly heavier weights and be performing two sets of every exercise.
Leg Press: 2 sets of 12 reps
Leg Extension: 2 sets of 12 reps
Bent-Over Barbell Row: 2 sets of 12 reps
Incline Bench Press: 2 sets of 12 reps
Dumbbell Press: 2 sets of 12 reps
Barbell Shrug: 2 sets of 12 reps
Rope Tricep Pushdown: 2 sets of 12 reps
Dumbbell Curl: 2 sets of 12 reps
Back Extension: 2 sets of 12 reps
Standing Calf Raise: 2 sets of 12 reps
Barbell Wrist Curl: 2 sets of 12 reps
Crunch: 2 sets of 12 reps
Low-Intensity Treadmill: 30-minutes
Next Read: 5 Tips for Finding Yourself a Workout Partner
Week 7-12: Upper/Lower Body Split With Increased Intensity
In weeks 7-12, you will be splitting your training days into upper and lower body workouts. You will also be pushing harder in the final installment and lifting heavier than you did in the first six weeks.
Week A:
Monday: Workout 1
Tuesday: Rest
Wednesday: Workout 2
Thursday: Rest
Friday: Workout 1
Saturday: Rest
Sunday: Rest
Week B:
Monday: Workout 2
Tuesday: Rest
Wednesday: Workout 1
Thursday: Rest
Friday: Workout 2
Saturday: Rest
Sunday: Rest
In the first week, you will be training your upper body twice, while on alternating weeks, you will be training your lower body twice a week.
Workout 1: Upper Body
Decline Bench Dumbbell Press: 2 sets of 10-12 reps
Cable Fly: 1 set of 10-12 reps
Single-Arm Dumbbell Row: 2 sets of 10-12 reps
Seated Cable Row: 1 set of 10-12 reps
Seated Dumbbell Press: 2 sets of 10-12 reps
Dumbbell Lateral Raise: 1 set of 10-12 reps
Dumbbell Shrug: 2 sets of 10-12 reps
Tricep Pushdown: 2 sets of 10-12 reps
Barbell Curl: 2 sets of 10-12 reps
Barbell Wrist Curl: 2 sets of 10-12 reps
HIIT Treadmill: 10-15 minutes
Workout 2: Lower Body
Smith Machine Squat: 1 set of 8-12 reps
Leg Extension: 1 set of 10-12 reps
Lying Leg Curl: 1 set of 10-12 reps
Back Extension: 1 set of 20-30 reps
Standing Calf Raise: 1 set of 12-15 reps
Crunch: 2 sets of 15-40 reps
Reverse Crunch: 2 sets of 15-30 reps
HIIT Treadmill: 10-15 minutes
Next Read: 7 Reasons Why You Can’t Build Muscle
Conclusion
While getting a gym membership is easy, sticking to a transformation program requires determination and unwavering commitment. Although the first few months of a transformation program might get you no visible results, you will see exponential growth in the months that follow.
If you wish to carve the physique of your dreams, we encourage you to think long-term. As someone once said, “People overestimate what can be done in one year, and underestimate what can be done in ten.”
What is your current and goal weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.