All Posts By Presser
Daniel Bell Crushes 1,036-Pound Squat In Recent Training Session
Daniel Bell continues to impress in training with some massive lifts.
Daniel Bell has been one of the strongest lifters in the 140+kg category over the course of his career. He continues to show this, both in training and competition. Most recently, Bell showed off his brute strength by successfully taking down a 1,036-pound squat.
Bell shared the lift on Instagram and captioned it with the weight — 470kg (1,036 pounds. He was seen wearing knee wraps and a lifting belt when completing the lift. Bell also added wrist wraps and elbow sleeves. This could have been due to the incredible weight that he had to control during the course of his movements.
While the weight exceeded 1,000 pounds, Bell did not seem to have any trouble keeping incredible form.
Daniel Bell has put together an impressive career as a raw powerlifter. He has set many world records since competing in his first sanctioned competition in 2005. Following this appearance, he did not appear in another until 2014. This is when he really began opening eyes during competitions.
During the 2020 RPS Sarasota Showdown, Bell set many career bests in competition. He completed a 455kg (1,003.1lb) squat followed by a 410kg (903.9lb) deadlift. All together, this event saw Bell total 1,127.5kg (2,485.7lb). His competition-best bench press came during the 2021 WRPF Kern US Open when he lifted 275kg (606.3lb).
Daniel Bell was seen using knee wraps in his recent video on social media. It is not surprising that he has compiled higher totals in the wraps category. During the 2021 Kern Open, Bell took down a 505kg (1,113.3lb) squat. This was an all-time full power world record. He also set another world record with a total of 1,182.5kg (2,607lb) at the 2021 Hybrid Showdown III.
During the Hybrid Showdown III in 2021, Bell became the first man to total over 1,179kg (2,600lb) raw with wraps. This was just one of the competitions where Bell made heavy lifts look routine.
When the time comes for Daniel Bell to take the stage again, it will be must-see action because of what he is capable of accomplishing. By the looks of his most recent squat, Bell could have his eye on taking down another record, whether it be in a specific lift or total.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Sexercise – A Guide To Becoming a Legend in the Bedroom
Become a sex and exercise expert.
Apart from being an incredibly fun word to say, sexercise can help improve your libido and make you a much sought-after individual. Okay, the last part could be an exaggeration.
There is more to sex than most people realize. Not only does it help you have better (and more frequent) orgasms, but studies have also shown that sex can help improve your cardiovascular and immune health, intimacy with your partner, boost your self-confidence, and enhance your IQ and EQ. Oh and also, it is how humans reproduce, keeping our race from going extinct. So for the sake of humanity, get it on tonight, but only after you are done reading this article.
What is Sexercise?
As per Wikipedia, “Sexercise is a physical exercise performed in preparation for sexual activity and designed to tone, build, and strengthen muscles.”
Or as I would put it, sexercise is a physical exercise that helps you get laid and perform at your best. It also results in more satisfying sex.
The (s)exercises improve and quicken the flow of oxygenated blood, in higher and consistent amounts, along with other beneficial chemical compounds, to the genitalia. These compounds can improve fertility and your love-making session.
Related: Should You Have Sex Or Masturbate Before A Workout?
Origins of “Sexercise”
The term “sexercise” was coined by celebrity trainer Jason Rosell. He created a workout that combines exercises like squats, glute bridges, and core exercises with other strength-training moves to increase your stamina and sex drive.
The word “sexercise” could also refer to the act of using sex as a way to exercise and stay fit.
The best part about sexercise, you ask?
You do not have to be a gym rat to work on your libido. Cardio exercises like swimming, running, jogging, cycling, and even dancing (any physical activities that raise your heart rate, get your blood pumping, and bring more oxygen to your heart and body) are just as effective.
Check Out: The Anabolic Doc: The Truth About Sex Problems Post-Steroids
Benefits of Sexercise
Exercise and sex have their own benefits, but combining the two can bring you the best of both worlds. Sexercise can lead to the following benefits:
1. Improves Your Sex Life
We have all been in a position at some point (me excluding) where we wanted to try out a new position with our partner but could not simply because our bodies didn’t allow it.
There are two ways of tackling this problem. First, loosen up your body, improve your flexibility, and build strength through sexercise. Second, give up your Kamasutra subscription and settle for what you can do in the bedroom.
Certain exercises can also help strengthen the pelvic floor muscles used during sex. Kegel exercises can facilitate orgasms in the bedroom and help with urine leakage and incontinence.
Next Read: Eating These 6 Foods Will Heat Up Your Sex Life
2. Facilitates Conception
A study found that moderate to high-intensity aerobic exercises (running or walking) can be effective in combating erectile dysfunction (ED).
Couples trying to conceive often complain about sex feeling like a chore. Sexercises can help you try out new positions and spice things up under (or over) the sheets. Since sexercise can improve your overall health, it can have a positive effect on your fertility.
3. Enhances Your Immunity
Medical conditions like diabetes, depression, anxiety, and hormonal imbalances can harm your sexual function (desire, arousal, or orgasm). Sexercise can aid in fighting sexual dysfunction by improving your immune system.
Must Read: Pre Workout Before Sex – Pumps Whilst Pumping
4. Builds Strength and Endurance
Regular sexercise will advertently make you fit. As a result, it can make positions that require strength easier (think: ‘yourself on the shelf‘). At the same time, sexercise can build endurance and stamina and help you last longer in bed.
Remember, the stronger your muscles are (arms, legs, core, heart), the better your sexual performance.
5. Improves Overall Health
Both sex and exercise are known to have positive effects on your body. A landmark study found that sexual intercourse (not masturbation) can lower systolic blood pressure. That’s the first number on your blood pressure test.
Good sex life is good for your heart. Besides being a great way to raise your heart rate, sex helps keep your estrogen and testosterone levels in balance.
Check Out: These Are The Sexiest Male Body Parts As Rated By Women
6. Uplifts Mood
If you have ever had a good training or love-making session, you would agree that it is virtually impossible to walk away feeling sad, angry, or depressed. The hormones released during sexercise can help lighten up your mood.
7. Builds Connection
Last but not least, sexercise can help build and improve connection with your partner. Whether you are in the gym working out with your partner or going at it in your bedroom, sexercise can improve your bonding and intimacy.
Pro tip: Sexercise is better done with someone rather than alone – if you know what I mean.
Check Out: This Actor and Bodybuilder is Marrying his Sex Doll
The Ultimate Sexercise Regimen
Depending on your current fitness level and your goal, you can choose from the following exercises to improve your sex drive:
1. Yoga
Yoga is one of the best ways to improve your flexibility, functional movement, and core strength. We are sure you know what a little strength and flexibility can do in the bedroom.
Yoga can also help improve your balance. The best part about yoga is that you do not have to be a pro to try it. You can start with basic poses and advance to harder asanas as you gain experience.
On top of that, yogi kamasutra fans will also be less prone to cramping up in the middle of a steamy session.
Tip: The downward-facing dog pose is great for stretching and circulation, and the tree pose is good for balance. You could also try partner poses to turn up the heat.
Watch: Sex, Love & Bodybuilding: How Post-Competition Depression Affects Relationships
2. Pelvic Floor Exercises
When it comes to sex, what’s happening on the outside is just as important as what’s happening on the inside. If you want to improve your sex drive, you need to work your pelvic floor muscles.
Kegel exercises are indispensable in a sexercise routine as they strengthen your pelvic floor muscles, which support your uterus, bladder, small intestine, and rectum.
Different people have different pelvic muscle strength levels. The worst part? This strength deteriorates with age. Meaning – kegel exercises are a good option to improve sex in the long term, as they help maintain the function of these muscles.
Kegel exercises can help keep your pelvic and vaginal muscles strong and healthy. This can lead to more intense orgasms. Over and above that, the versatility of kegel exercises makes them extremely convenient. You could do them anywhere at any time, and you do not need any equipment.
Check Out: THROWBACK: Rich Piana Explains Sex and Gains
A quick How-to do Kegel guide:
Locate the right muscles while urinating.
The muscles you use to stop urine mid-flow are the same muscles you will use while performing Kegels.
Contract your pelvic floor muscles and hold for 10 seconds. Release for 10 seconds. Repeat five times.
If you cannot hold for 10 seconds at first, try holding for as long as you can and slowly build your way up to 10 seconds.
3. Cardio
Cardio workouts are great sex drive boosters as they help build stamina and endurance, something we can never have enough of in the bedroom. Aerobic exercises increase your heart rate and improve blood flow and circulation.
As a result, cardio can help an individual maintain moderate weight, improve blood pressure, boost overall physical fitness, and may help with erectile dysfunction and general sexual performance.
Cardio sexercise includes:
Swimming
Walking
Jumping Rope
Running
Dancing
Zumba
Related: 8 Factors That Can Kill Your Gains Faster Than Masturbation
4. Strength Training
Strength training sexercise can take your libido to another level.
Why is that, you ask?
Lifting your partner and throwing them around can be fun, and at the same time, taxing on your muscles.
While training for better performance in bed, you should focus on your core, arms, and hips. Adding compound movements like deadlift and bench press to your sexercise arsenal will help you be the DOM you have always wanted to be.
Some of our favorite strength training exercises for improving sex drive include:
Squats
Hip Thrust
Glute Bridge
Kettlebell Swing
Bench Press
Deadlift
Barbell Bicep Curl
Related Read: 4 Awful Strength Training Mistakes You’re Making That Cost You Muscle
5. Sex
Do you remember that adage, “practice makes perfect?” Turns out, the folks knew what they were talking about.
We know what you are thinking, “but sex does not count as an exercise.”
And that, my friend, is the beauty of sex.
You can turn up the heat in the bedroom depending on the kind of intensity you want from your workout. You could turn vanilla sex into a sexercise by doing positions that are strenuous enough to help you shed calories and build muscle.
For example, one partner can lift the other, stretch to new positions, try a more vigorous rhythm, or simply have standing sex. Let your imagination run wild!
Sexercise Routine You Need To Try Today
Now that you know everything there is about sexercise, here is a routine you need to try if you want to improve your libido:
1. Running (HIIT): 10 minutes
Start your workout with a HIIT running session on a treadmill. It will get your blood pumping and prime you for the resistance workout.
Steps:
Walk at a brisk pace for one minute.
Perform an all-out sprint for the next one minute.
Repeat until you complete 10 minutes.
2. Downward Facing Dog: 5 minutes
The downward-facing dog is a great way to stretch and warm-up.
Steps:
Lie down on the floor with your wrists underneath the shoulders and your knees underneath the hips.
Curl your toes under and push back through your hands to lift your hips and straighten your legs.
Spread your fingers and ground down from the forearms into the fingertips.
Outwardly rotate your upper arms to broaden the collarbones.
Let your head hang and move your shoulder blades away from your ears towards your hips.
Engage your quads to take the burden of your body’s weight off your arms. This action goes a long way toward making this a resting pose.
Rotate your thighs inward, keep your tail high, and sink your heels towards the floor.
Exhale and bend your knees to release and come back to your hands and knees.
3. Squat: 3 sets of 12, 10, 8 reps
Make sure you are not resting for more than 60 seconds between sets. Your sexercise routine should not last more than 60 minutes.
Steps:
Stand with your feet a little wider than hip-width, toes facing front, and a barbell on your shoulders.
Drive your hips back while bending at the knees and pressing your knees slightly open.
Squat as deep as you can comfortably.
Press into your heels and straighten your legs to return to the starting position.
4. Barbell Bicep Curl: 3 sets of 12, 10, 8 reps
Strong arms go a long way during a steamy session in the bedroom.
Steps:
Stand with your torso upright and hold a barbell at arm’s length with a shoulder-width grip.
Grab the barbell with an underhand grip, so your palms are facing forward, and pin your elbows to your sides.
Exhale and lift the barbell using your forearms while keeping your elbow and upper arms stationary.
Curl the barbell until it is at your shoulder level.
Pause and contract your biceps at the top of the movement.
Slowly return to the starting position while breathing in.
5. Barbell Bench Press: 3 sets of 12, 10, 8 reps
Steps:
Lie down with your back on a flat bench and grab a barbell with a shoulder-width grip.
Get in the starting position by unracking the barbell and extending your arms forward so that they are perpendicular to the floor.
Lower the barbell by flexing your elbows until the bar touches your chest.
Reverse the motion and push the bar upwards by extending at your elbows while breathing out.
Contract your pecs at the top of the movement.
6. Hip Thrust: 3 sets of 12, 10, 8 reps
Steps:
Set up with your back against an elevated surface (like a bench or a box) with your knees bent and feet flat on the ground.
The bench should hit just below your shoulder blades, and your feet should be about shoulder-width apart. You can rest your elbows on the bench.
Place a barbell across your hips.
Keeping your chin tucked, push through your heels until your thighs reach parallel to the floor — your legs should form a 90-degree angle.
Squeeze your glutes at the top, then return to start.
7. Plank: 3 sets of 1 minute each
Steps:
Lie down in a prone position with your chest facing the floor.
Support your weight on your toes and your forearms.
Your arms should be bent directly under your body, and your upper arms should be perpendicular to the floor.
Keep your body in a straight line and maintain a tight core throughout the exercise.
Hold the position for as long as possible.
8. Kegel: (as mentioned above)
9. Happy Ending: Preferably at home.
Conclusion
Sex and exercise have a lot in common. Both can make us sweat and can lead to better health, improved mood, and increased energy levels. If you are looking to improve your sex drive, perform the sexercise workout laid out in the article once a week.
You could also switch the exercises in the article or perform variations depending on your experience level.
Which is your favorite sexercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Tony Pearson Talks Growing Up Through Poverty & Starvation Before Bodybuilding
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Bodybuilding icon Tony Pearson details his struggles in childhood and how he discovered bodybuilding.
Tony Pearson is a former pro bodybuilder known for his iconic physique and a career that spanned from the 70’s through to the 90s. But before he was an established pro bodybuilder – he grew up through a tumultuous childhood of poverty, racism, and segregation. In 2019, he published a book detailing his life story. In our latest GI Exclusive interview, Tony Pearson details the harsh reality of growing up through poverty, abuse, and racism. As well as how he discovered bodybuilding to escape from his troubled past.
When connecting with Tony Pearson for a video interview, he described his past as something that he some times blocks out and pretends never existed. But those moments are only momentary – because his past did happen. It was a traumatic past full of poverty, abuse, and racism. It was a childhood that felt “normal” at the time because he had nothing else to compare it to. It was only after getting older and expanding his social life that he realized the severity of his past.
In 2019, Tony Pearson published a book, Driven: My Secret Untold Story. The book revealed in great detail the reality of his upbringing. During our conversation, we ask Pearson to recap some of those stories to help further expose not only his harsh reality – but the reality of poverty and racism that has existed in this country and how far we’ve come in some ways and stayed the same in others.
Tony Pearson was born in 1957, so his childhood took place during a period of racial segregation in the United States. Not only that but Pearson was born into poverty. He was ultimately left to the care of his aunt – who did not want to take on the responsibility or perhaps couldn’t bear to due to her own financial struggles. Regardless, Pearson’s entire childhood since the age of three was defined by extreme trauma.
Tony Pearson reveals that he was barely fed food and would sometimes go days without eating a single meal. He was often ignored by his aunt and left to his own devices. During school, he would be taken out of classes for months at a time to work on cotton fields. When he would return, he would be so far behind with his school work that he couldn’t catch up. This all seemed in some ways normal to Pearson at the time. He had no friends and had no comparison to make.
But this isn’t just a story of trauma and struggle. This is a story about overcoming the struggle and becoming the successful man we all know today. Bodybuilding was ultimately an escape for Pearson. An escape into a new world where he could succeed and grow past the struggles of his youth.
By the time he moved to high school, he had the opportunity to meet Muhammad Ali in person. It was an iconic moment and a truly important one. Upon seeing the sheer size and scope of Ali, Pearson was inspired. He wanted to become an athlete.
This led to a path of discovery that ultimately placed him into wrestling. He started training for the sport, developed a love of weightlifting, and slowly developed into a bodybuilder. He knew friends who owned bodybuilding magazines that further inspired him. He now had a direction and hope towards a better future.
You can watch Tony Pearson go into full detail about his past, his encounter with Muhammad Ali, and how he discovered bodybuilding in our latest GI Exclusive interview segment above.
Chris Bumstead Continues Progress With Massive Leg Day Workout
Chris Bumstead continues to crush the gym since his return with a huge leg day.
Chris Bumstead is back in his full swing and is crushing the gym since returning to action. Bumstead had to take some tie off after battling COVID-19 but has since gotten back in the gym. Bumstead recently shared a huge leg day workout to get a massive pump.
Bumstead lost upwards of 28 pounds when he contracted the virus. He was forced to take time away from the gym as he recovered. This was back in December and the reigning three-time Classic Physique Olympia champ has been hard at work since. Bumstead took to his YouTube page to share a huge leg workout that he went though recently.
Chris Bumstead began his workout with single leg extensions and leg curls. When performing single leg extensions, the machine the does not have enough weight for Bumstead. He performs a set of 20 and returns to the other leg to perform reps until failure. Bumstead then moves onto back squats, where he has to watch his knees.
Bumstead explained how he has to wear knee sleeves and a lifting belt for working sets. These come after a warm-up set before he adds plates. Back squats can also train hips and hamstrings but Bumstead also focuses on keeping his knees pain-free.
“Personally, I’m old, I have old man knees. So I just wear them for injury prevention when I go heavy. But I personally like to warm up until one or two sets before my working set… I’ll wear no sleeves. That’s so that I’m not completely dependent on them. I still got a little bit of completely free weight on my knee. So when I start to go heavier, especially now that I am getting back into squats, I throw the sleeves on. I wear really loose ones. More just to keep my knee a little supportive and warm.”
Chris Bumstead moves onto Bulgarian squats after his final set of back squats. These are done to build up the glute muscles and this is an area of focus for the Olympia champion. Bumstead ends the workout with hamstring curls and machine calf raises.
Once the workout is complete, Bumstead explains how he is still in the reintegration phase. This is because he is still working his way up since returning from COVID-19 and back in the gym. Bumstead is not performing his normal set volume at the moment. He will add an addition drop set if he feels like he has more energy.
When healthy, Chris Bumstead has one of the best physiques in bodybuilding and will be going for another Olympia title in December. This leg day shows that Bumstead is back to training at a high level and there is still another gear he can reach.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Seth Feroce Shares Intense Functional Workout For Massive Gains
Seth Feroce is getting in great shape with this functional training plan.
One of the most interesting personalities in the game, Seth Feroce has never been afraid to speak his mind. The retired 212 competitor has been on a mission recently. After choosing to get off gear, Feroce has made it his mission to get in top form using less extreme means. While he may not be one hundred percent natural, Feroce has the kind of otherworldly work ethic that will see him get absolutely ripped and shredded in no time.
8 Week Challenge
Seth Feroce has taken it upon himself to undergo an 8 week training camp. This camp will consist of intense training and smart dieting to see if he can be in top condition without the aid of dangerous performance enhancers. As it stands now, Feroce is looking well on his way to completing his mission.
8 weeks. ⚒
The @axeandsledge HWMF Challenge has kicked off!
8 weeks to see what I got left in the Tank ??
Shredded sub 200 is the goal!
212lbs is the starting point.
Functional Training for Massive Gains
In order to get into his best shape yet, Seth Feroce is using functional training to get the job done. The IFBB Pro isn’t relying solely on classic exercises like the bench press and squats. Feroce has decided to use exercises that push the body in a very different way.
We can already see that Feroce means business. One of his most recent Instagram posts eluded to the type of training he’s putting himself through during this 8 week camp.
Functional & F⚒ckable Workouts!
Don’t think of it as cardio.
It is just lifting weights fast!
With a little cardio mixed in there….
Still doing sets and reps with some weights!
So It’s still Cool! ?
You’re gonna sweat like crazy.
You’re gonna build up that stamina and endurance.
Breath better.
Look better.
Function better.
You will Be Functional and F⚒ckable!
You’re gonna love it!
Below is Seth Feroce’s functional training regimen. He’s not only getting jacked and shredded, but building awesome strength along the way.
Seth Feroce’s Functional Training Regimen
15-yard Sprints – 5 back-and-forth rounds
Spiderman (Sidekick) push-up / Push-ups with mountain climbers – 10 each leg, 20 total push-ups
Pull-ups – 10 reps
Handstand push-ups – 10 reps
Sit-Ups – 10 reps
Squat Presses / Back Squats – 10 reps
Sled push with 3 plates – 15 yards
Sled pull with 3 plates – 15 yards
Burpees over the bag – 15 reps
To see the full workout, check out Feroce’s YouTube video here.
What do you think of Seth Feroce and his 8 week functional training camp?
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.
Why Working Out Is Important to Recover After Rehab
The road to recovery is never an easy journey, whether you are a person with an injury sustained in an accident, operation or addiction. In all three of these cases having a regular workout will assist the body to heal. No, we aren’t asking you to sign on for the next marathon just yet.
It is Important to consult with your doctor before you start your routine. A doctor should be able to tell you which exercises to stay away from permanently and which ones to start off with. For example, one of the side effects of cocaine abuse is heart arrhythmia, running could cause further harm.
In the first two cases above you will need to ensure that your new exercise routine will not affect the injured part of the body. In the case of recovery from addiction, your body is already under stress from your withdrawal symptoms which can be really painful, so you don’t want to overexert yourself. If you have ever been for drug tests with urine, you know firsthand that drugs affect your entire body.
Your mind and your moods are affected. When you take drugs you’re adding a foreign chemical to your body and while it feels great at the time it wreaks havoc to your system.
Exercise can be a great way to kick start the natural chemicals for recovery in your body. Your new routine will also help your body to release the toxins faster. Having just finished rehab, creating a new routine with different forms of exercise throughout your week will also help to create a new structured lifestyle.
Exercise can be a healthy form of distraction. When cravings start, getting up and moving around will help to take your mind off it and prevent you from filling the gap with another bad habit. Eat healthy foods. Just as people who quit smoking sometimes play with pens or keep paper clips in their pockets to keep their hands busy and chew gum or carrot sticks to keep their mouth busy until the craving for a cigarette passes.
An Exercise routine is a great form of stress relief. Simple exercises can help to release feel-good chemicals, serotonin and endorphins, making you feel calmer and happier. This will help to alleviate depression. The movement will keep your body and mind engaged in the activity. The key is to try something that you will enjoy doing even if it is a little difficult at first. It builds your physical strength and reduces your risk of chronic diseases.
Exercise helps to build your confidence. How? Exercise helps to get the blood flowing to the different parts of your body. The increased blood flow will get more oxygen to your body. Your hair will start to look better. Your skin improves. Most drug users lose weight, this will be a great way to get your body looking and feeling healthy again. You have more energy. The more you exercise the more energy you have.
If you decided to join a gym, you start to make friends. You can sign up for different classes, light weight training, kickboxing, yoga, tai chi, swimming. The variety will keep you interested. Talking to people with similar interests in keeping fit and eating healthy is a great way to have a positive support circle around you. Join a running or hiking club. There are few things in the world that will make you feel as good as a walk in nature or a run on the beach.
Like I have mentioned before, it does not have to be complicated. Start simple. Try some stretching exercises.
It helps improve the quality of your sleep. One of the most important requirements for a healthy body and mind is your sleep. This should help to keep your mind clearer. Great way to burn off negative energy.
When someone goes through addiction their families go through a lot of strain and pain as well. While healing these relationships may be a long road, exercise could be a great way to reconnect. Taking family hiking trips and a picnic there after could prove to be a great relaxed environment to start enjoying each other company again. Going for a daily jog with your partner will also count as a way to reconnect and support each other through this. Trying something new together such as a dance class could be fun and exciting.
Exercise has become popular as part of the aftercare treatment. With all the benefits mentioned above, the greatest one should be, that it decreases the chances of relapse. When we have put in so much effort to start over, we all know that a moment of weakness can prove to be disastrous, but if we are feeling happier and healthier, in those moments we may turn to a better coping strategy like going to the gym or a session instead. Keep fit and keep healthy.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ruby J. Franke is a freelance blogger at noncouont.com and a mother. Ruby loves to read articles online and write about family, fitness, food, cooking, relationships and more.
3 No-Equipment Workouts That Will Make You Cancel Your Gym Membership
Best No-Equipment Workouts You Can Do At Your Home
“I don’t have enough time” and “gym memberships are so expensive” are probably the two most common excuses for not working out. Since you’re reading this article, chances are you too take comfort in these statements.
Some people fail to realize that they don’t necessarily need to go to a gym to workout and resistance workouts aren’t the only type of training. A solid grit is all you need to get and stay in shape.
Apart from the annihilating workouts, this article will show you that you don’t need fancy equipment to build the physique of your dreams, and that complicated isn’t always better when it comes to working out.
In this article, we’ll give you three different workouts that you can do at your home or on the move. The muscle pumps at the end of each of these workouts will make you wonder if you ever need to step inside a gym again.
Out of the three workouts, one will be an outdoor session, and the other two can be done inside a room. This program is designed to keep your muscular and cardiovascular conditioning in top shape.
Workout 1 – Run For Your Life
Run – 0.5 Miles
Lunges – 10 Each Leg
Jumping Jacks – 25 Reps
Circuits – 3 | Time – 15-20 Minutes
Remember, this isn’t one of your leisure runs. Each exercise on this list is meant to be done with the highest intensity possible. After you run half a mile, keep your hands on your sides and start performing the lunges.
Get into the jumping jacks as soon as you’re done with the lunges. Rest for a minute and start the circuit again until you’re done with the three rounds. Not only do you need to complete the number of reps, but you also need to do them within the time mentioned.
Keep a stopwatch running and if – god forbid – you’re not able to complete the workouts within the time target, your punishment is to do one additional round. Make sure you don’t compromise on your form while performing the exercises.
Workout 2 – The Rep Attack
Pushups
Squats
Situp
Burpees
Step-Ups
Reps – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 | Time – 20-25 minutes
The second training session is a rep pyramid workout. You’ll start the workout by performing ten reps of each exercise in the first circuit. The second round will have nine reps, eight reps in the third and so on until you perform one rep of each exercise in the last circuit.
You will not stop for rest between exercises. However, you’ll be taking a 30-second breather after completing each circuit. This is a great workout to do anywhere. You pack in a ton of quality work – 55 reps of 5 different exercises – and perform the entire workout in one spot.
Workout 3 – Make The Time Count
Skier Abs – 30 Seconds
Jump Squats – 30 Seconds
Diamond Pushups – 30 Seconds
Mountain Climber Twist – 30 Seconds
Touchdown Jack – 30 Seconds
Circuits – 3 | Time – 15-20 Minutes
Time will be the focus of the third workout. You’ll be performing each exercise for the time mentioned in front of it. As with the other two workouts, you can take a 30-second break after completing a circuit and nothing in between.
The workout should get harder as you get into the second and third circuits. Make sure you’re not compromising on your form. If you’re a beginner, you can perform the high plank leg lifts in place of the skier abs and Russian twists instead of the mountain climber twists.
How often do you circuit train? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Quest Protein Chips Review For A Protein-Packed Snack
These protein chips are the perfect snack to fill you up and pump you with protein.
Product Overview
Finding the right snacks can be hard. Too often do we settle for something that is just a bit too bland and doesn’t fully satisfy us. So many of those snacks and fun foods we love to eat are bad for us, bad for our gains, and just don’t cut it as you seek the best goals for yourself. However, protein chips are something to absolutely consider in your diet for what these can do to your overall gains and performance. Quest Protein Chips are that healthy and delicious snack to keep you seeing gains and allow for only the best when it comes to your desired results.
For those looking to curb hunger in a healthy and effective way, protein chips are a perfect option. Loaded with protein, and containing minimal carbs and fat, you will find a low calorie count but still something to tide you over. Convenient for those on-the-go needs, protein chips can give you great flavors so you don’t suffer through something bland and are versatile for any time of day. Like anything, moderation is key, but you really can’t go wrong with a great bag of protein chips.
Quest Protein Chips are loaded with protein with plenty of flavors to keep you full and seeing serious gains.
Quest Nutrition is a sports nutrition company creating foods you love to eat work for you and not against you so you see the best gains to your health, training, performance, and lifestyle. Creating complete protein products, they are always working on the cutting edge of technology to produce only the best products with innovative ingredients and cutting edge approaches. A quality company for all, Quest does it right to give you the best benefits possible.
Quest Protein Chips Highlights
Quest Protein Chips are a tortilla style chip packed with protein with tons of amazing flavors. With 19g of protein, you will find a low carb and fat total, very little sugar, and just 140 calories. Perfect for feeding your cravings and settling that hunger debate in your head, these are a versatile and convenient snack perfect for all occasions and for all types of people, whether your hardcore, competitive, or just doing it for fun.
Ingredients
Whey Protein Isolate: A more filtered form of whey protein, this will help with muscle growth, enhance recovery, and aid in weight loss by keeping you full and curbing any unwanted snacking (1).
High Oleic Sunflower Oil: A plant oil made from sunflower seeds, it is more stable for cooking and allow products to have a longer shelf life (2).
Calcium Caseinate: This is one of several milk proteins from casein which acts as a slow digesting protein while being soluble to not clot or upset your stomach.
Psyllium Husk: This is an edible soluble fiber and prebiotic which can promote easy and healthy digestion (3).
Other Ingredients
Milk Protein Isolate, High Oleic Sunflower Oil, Corn Starch, Natural Flavors, Sugar, Salt, Onion Powder, Garlic Powder, Tomato Powder, Paprika, Spice, Dried Soy Sauce, Vinegar Powder, Spice Extract, Chia Seed, Soluble Corn Fiber, Citric Acid, Turmeric Oleoresin, Paprika Extract, Yeast Extract, Stevia Sweetener, Calcium Carbonate, Sunflower Lecithin
Number Of Servings
1 Bag
Calories
140
Protein
19g
Carbs
5g
Fat
4.5g
Sugar
1g
Flavors
Spicy Sweet Chili, Chili Lime, Loaded Taco, Nacho Cheese, Ranch
Price, Flavors & Effectiveness
Quest Protein Chips are the perfect protein-packed snack to keep you full without adding too many calories, carbs, or fat to your routine. One bag is a serving size so you don’t have to worry about splitting the bag and dealing with varying serving sizes. A great balance of macronutrients with protein as the leader, you will find these to be delicious, convenient, and perfect for your protein needs.
These protein chips from quest come in a variety of great flavors so you never grow bored of the taste. Flavors include:
Spicy Sweet Chili
Chili Lime
Loaded Taco
Nacho Cheese
Ranch
Pros
High in protein while being low in carbs and fat
Great flavors for variety and taste
From a reputable company in Quest Nutrition
Cons
Texture may be a bit chalky
Price: $19.99
Overall Value
Quest Protein Chips are the perfect protein-packed snack for you and can greatly assist with all your gains. A versatile and convenient choice, these can be eaten anywhere and at any time to curb hunger and pump you with that vital protein. Quest knows the needs of athletes and seeks to produce only the best supplements to give people the option to see only the best gains. What you are really getting is a protein-packed snack with little carbs and fats and a reputable company backing it. Try Quest Protein Chips today and see what these can do for all your health, fitness, and lifestyle goals.
Try Quest Protein Chips Today
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*Images courtesy of Quest and Envato
References
Pal, S.; et al. (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Dunford, N.; et al. (2022). “High-oleic sunflower seed oil”. (source)
Jalanka, J.; et al. (2019). “The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls”. (source)
Gym Crush – Anllela Sagra
Anllela Sagra – The Fitness Model
To some people, girls in gym clothes are hotter than girls in party dresses and Anllela Sagra is the perfect example of this. Sagra is a 25-year old Colombian fitness celebrity who has made her mark on Instagram with her drop-dead gorgeous face and a perfectly crafted physique.
Back at home in Colombia, lifting weights was thought of as a men’s thing and the idea of ‘muscular girls’ wasn’t well received. Anllela set out to challenge this mindset, and going by her gigantic following – she might have won the challenge.
A Flawless Physique
Anllela is from Colombia where being a fitness model wasn’t considered the right thing to do for a girl. Sagra started out wanting to become a normal fashion model but soon changed her ambitions after a chance encounter with a fitness enthusiast in the gym.
Anllela started lifting weights in the gym and turned her slim physique into a toned and muscular one. After getting a feel for the gym life, Sagra set out to become Columbia’s first female fitness model.
Anllela Sagra is beautiful, fit, strong and a lot of fun. Her unique personality and drive have garnered a lot of attention and turned her into a fitness icon, and her 11 million Instagram followers are proof.
Breaking Stereotypes
Don’t let her pretty face fool you. Sagra’s workouts are nothing short of brutal and will set your muscles on fire by the time you’re done. Anllela often shares her workouts on her Instagram page for you to follow along.
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Anllela is big on motivational training videos and chances are you’ve already seen her in such videos before. Sagra’s work ethic and dedication are what have helped her achieve a chiseled body and the fitness celebrity status.
Look at her photos, and it feels like she is best friends with the camera. The Colombian beauty will leave you awe-struck with her photos, and wondering why don’t more girls lift weights.
Bathroom selfies might be a thing but Sagra takes it one step further with her bathroom videos. Photos can be edited with filters but the videos Anllela puts up are untouched and show her Greek-goddess body in its full glory.
Sagra’s washboard abs can put most of the fitness athletes to shame. Anllela maintains her conditioning throughout the year and looks like she is always ready to jump onto a magazine cover.
Anllela is raising the standards of selfies for the female fitness athletes with her gorgeous pictures. Sagra has upped the game for the ‘woke up like this’ selfies with just one post.
Not being around a gym can’t stop Anllela from getting a workout done. She isn’t the typical gym rat and enjoys the outdoor life. Follow Sagra on Instagram and she’ll keep you glued to your phone for hours.
Who would you like to see featured in the next Gym Crush article? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram
10 Great Benefits of Lifting Weights
10 Benefits of Working Out
Lifting weights isn’t a fad which is going away anytime soon. Working out has longstanding benefits which make it a worthwhile sport for anyone to follow. People might come to the gym because of their resolutions but stay because of the positive changes they see.
It might take some time to reap the rewards of working out but once you do, there is nothing more satisfying than that. If you’re a critic of lifting weights, this article might help in changing your opinions.
Gain Muscles Mass
It’s no secret lifting weights can help you in building muscles. Most people get a gym membership to gain muscle mass. If you want to buff up, hitting the gym is arguably your best option.
Get Stronger
Lifting weights with consistency will invariably lead to strength gains. Setting new PRs every few weeks is a sign you’re not plateauing and are getting stronger. The strength from the gym will carry over to your daily life and the things which once felt heavy will no longer feel that way.
Look Good Naked
Bodybuilding can change your body structure. A slouching back or slanting shoulders aren’t the sexiest of body features. Working out can help you develop your arms, shoulders, back, chest, abs, and legs for when it matters the most – the bedroom.
Increases Stamina
Lifting weights and doing cardio workouts can help in improving your cardiovascular strength. Apart from your stamina, working out can also improve your core strength, flexibility, agility, and conditioning.
Stress Buster
Working out can be a great stress buster. A good training session can be the best reliever after a hectic day. Some people like to use the gym as an outlet for the frustration and anger built throughout the day.
Makes You Disciplined
If you want to see changes in your physique, you need to be disciplined. A fit lifestyle demands discipline with your workouts, diet, and recovery. Over time, you’ll find yourself starting to get accountable in other areas in your life.
Enhances Mood
While you train your body releases endorphins which are the hormones responsible for making you feel happy. You’ll hardly ever come out of a training session feeling depressed, especially if the workout was good.
Get Better at Visualising
Bodybuilding isn’t just about lifting a couple of heavy dumbbells. Arnold emphasized the importance of visualization in bodybuilding. He considered himself to be the crafter of his physique and with every rep, he was shaping his body into a masterpiece.
Makes You Psychologically Tuffer
You’ll be challenged both physiologically and psychologically while lifting weights. Resistance training will regularly put you in spots where you’ll have to break your mental barrier if you want to progress.
Teaches You the Importance of Diet
Diet plays one of the most integral parts in bodybuilding. People who lift weights and are in good shape will rarely be suffering from otherwise common problems like obesity, high blood pressure, cholesterol, etc. Once you start lifting weights, you’ll realize the kind of impact the food we eat can have on your bodies.
What are the other benefits of lifting weights? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.