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Liam Hemsworth Looks Shredded In Recent Photo Shared By Brother Chris
Chris Hemsworth shared a birthday post for his brother, Liam Hemsworth.
The Hemsworth brothers are no strangers to the limelight. Over the years, both Chris and Liam have been featured in some massive films while turning their attention to fitness. Liam, who turned 32 on Thursday, seems to be paying some extra attention to his physique lately. Chris shared a birthday post where his brother is looking as shredded as ever.
Like any brother would, Chris Hemsworth made sure to troll Liam Hemsworth a bit with his post on Instagram and even offered some help.
“Happy birthday @liamhemsworth hopefully this is the year you finally get in shape and take care of yourself ??To help with your transformation I’m gonna gift you 10% off a @centrfit membership #familydiscount love you”
Chris is referring to his health and fitness app CentrFit in his post. Both Hemsworth brothers have been seen working on their physiques in recent months. Chris is no stranger to bulking up for a role, which he is currently doing as he prepares to play Hulk Hogan is an upcoming Netflix biopic. Chris has shared some intense workouts that feature boxing and different ways to build strength.
Despite being trolled by his brother, Liam Hemsworth is looking shredded in this picture. He is best known for his work during The Hunger Games series. Chris Hemsworth has also done well in the box offices with films like Thor and The Avengers.
The Hemsworth brothers have turned into heartthrobs on the big screen with a huge following on social media. This is where they have shared recent workouts and physique updates. Liam has even graced the cover of Men’s Health because of his work to improve his physique. This includes strengthening muscles in many different ways.
In November, the Hemsworth brothers were seen putting themselves through a brutal pilates workout. This was a session that was led by Chris’ CentrFit app and it certainly tested their strength by the looks of it. It was a workout that was aimed to build core strength and joint flexibility. This is just one way the Hemsworth brothers have built impressive physiques.
One thing we know is that both Chris and Liam are dedicated to fitness and are always interested in bettering themselves. They have inspired others to do the same by sharing workouts and even creating an app to lead. It will be interesting to see where their fitness venture takes them next.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Santi Aragon: “There Is No Light On The Other Side” When You Push To Bodybuilding Extremes
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Santi Aragon opens up about his retirement – claiming that the risks started to outweigh the rewards of bodybuilding.
Last month, bodybuilder Santi Aragon announced that he would be retiring from the sport. At only 33 years old, this was a very surprising statement. Many bodybuilders compete well into their 40s, and in some cases, 50s. More shocking was the reason. He did not suffer a major injury or have health issues. He wanted to leave at the top of his prime before long term damages rear their head. In our latest GI Exclusive interview, Santi Aragon opens up about how the risks of steroid use and contest prep led to his retirement from bodybuilding.
Santi Aragon has been completely open and honest about steroids and other drug use in bodybuilding for quite some time now. Having built his own businesses and no longer sponsored by other brands – he felt free to speak openly without reflecting poorly on any of his obligations. So it comes as no surprise that Santi was very open and detailed while speaking with us about his reasons for retiring.
First things first, Santi Aragon doesn’t want anyone to think that he was against PEDs in the sport. He knew the risks going in and was willing to take them. He wasn’t naive to the reality that top level bodybuilding requires. That being said, as he got older, he felt the risks started outweighing the rewards.
On top of this, he was witnessing many deaths in the sport during the 2021. While he acknowledges that these deaths have no real link – he also understands that drug use in the sport can lead to long term health damages and even death. His very own trainer suffered through heart issues last year (good news: he recovered), which “really hit home” for Santi just how painful those kind of health situations can be.
While he didn’t confirm or state if the heart problems were in relation to steroids, the reality became clear. This is a risk of what can happen down the road from consistent steroid use. Santi Aragon has been on top of his health in recent years, with blood tests every three months, his heart and his blood pressure are all healthy. He wants to keep it that way for as long as possible. So he decided to retire.
But for Santi Aragon, it’s more than just the drugs that pose a risk. Santi believes the entire lifestyle required for top level pro bodybuilding is dangerous – especially rising to meet the higher weight requirements for the biggest divisions.
“It’s very difficult for a guy thats 5’5″ to carry over 200 pounds. At least for me,” Santi Aragon states in our interview. He continues:
“I’m not built to be 200 pounds. I’m a 175-180 max. But when I’m starting to push that 212, when I was trying to be 212, I had to force everything. I had to force training, I had to force food, I had to force drugs at such a high level that I could not see myself sustaining that for over a year… that reality sets in really fast. The drugs, the food, and you know – when you force yourself to do things like that and push your body to that extreme, there’s no light on the other side.”
Santi Aragon goes on to say that most bodybuilders don’t realize the reality of this until it’s too late. They are only aware just how far their health can be at risk once the long term effects start appearing. Santi didn’t want to be one of those people. That’s why he changed course.
And Santi Aragon also wants to point out that nothing is set in stone across the board. Much like cigarettes, some people can smoke their whole lives with no issues. Others can smoke for one year and get lung cancer. Genetics and random luck play a big part. It’s to each their own in how far an individual wants to push that risk.
You can watch Santi Aragon’s full comments on his retirement and health in bodybuilding by watching our latest GI Exclusive interview segment above!
Danial Zamani Bench Presses 727Lbs and Makes it Look Easy
Danial Zamani makes 727lb bench press look like child’s play.
Danial Zamani showcases his incredible strength with a massive 727lb bench press. Zamani recently pulled off the incredible feat in training and made the lift look easy. It’s clear that he’s a threat to the bench press world record held by Julius Maddox. It’s also clear that he’s within striking distance of crushing the record.
Perseverance is perhaps the number one most important trait to have if one wants to succeed at just about anything. No matter what you choose to do in this life one thing is very certain. Before you succeed you’re going to fail. In fact you’re going to fail a whole lot before you consistently succeed. Those with unshakable perseverance have been blessed with an incredible super power, no question.
It’s the exact power that men like Danial Zamani possess.
One of the strongest humans on the planet, Danial Zamani is hunting to conquer the 800lb bench press. The reigning bench press king Julius Maddox is on the very same mission. Both men have been hard at work prepping their minds and bodies to eventually set the world record.
While Maddox may hold the title of bench press king, Danial Zamani is hot on his heels. Training session after training session has improved Zamani’s strength. He has consistently been pushing himself to the point that he’s become a real threat to not only the current world record, but also the 800lb record as well.
Incredible Strength
Danial Zamani recently bench pressed 727lbs in training and made it look like cakewalk. The feat shows that he is clearly ready to challenge the world record bench press.
?330 kg?without using any stimulant, one of my important attempt in this training cycle, starting attempt of my last 4 heaviest attempts. Here it is presented to all my sport seniors and athletes in the world.
With the help of first god and second my coach great Babak @babak_ghazbani who takes care of all my training plans, and support of my fans, I am willing to break the world record ?
It appears that 727lbs was barely even an issue for Danial Zamani. He has the strength, the drive, the perseverance, and the momentum to push him towards challenging for the bench press world record.
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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.
Big Ramy Shares Offseason Weight Is Currently 341 Pounds
Big Ramy is training for what could be a third consecutive Olympia title in 2022.
Big Ramy is not one to share information in the offseason regarding his plans or training. On Thursday, the reigning two-time Olympia champion joined his coach, Dennis James, to discuss the upcoming bodybuilding season. Big Ramy also revealed that his current offseason weight is 341 pounds.
The Olympia was held in Orlando the last two years and Big Ramy took home gold in each event. The show will be moving back to Las Vegas in December this year. The bodybuilder joined his coach to discuss different topics around the sport but it began with his current weight.
“I don’t like to tell people my weight but maybe I tell you, friend. Right now, I’m 155kg, (341lbs) with abs huh. You know I don’t stop anything, I do my cardio for the day. I feel I’m very healthy. I train every day. I need to train every single day. I don’t like to lift one day, I don’t like to do something for next year, I like for this year. We need to do many things before Ramadan, you know Ramadan we don’t have enough food. So that’s why I need a small break for us, but after I’m done yeah. Then, back to Vegas,” Big Ramy explained.
Big Ramy defeated Brandon Curry, who finished as the runner-up in each of the last two Olympia competitions, in 2021. Hadi Choopan finished third followed by Hunter Labrada and Nick Walker. This was a controversial victory as many thought that Choopan was in the best shape at the time of the show.
Unlike Big Ramy, there are many bodybuilders who believe in showing off recent progress on social media. This has become a craze where athletes give frequent physique updates to keep fans involved on their day-to-day activities. This can be done on social media platforms such as Instagram or YouTube.
Big Ramy has never been into this but he spoke candidly with James, who is a retired bodybuilder himself. Despite his current weight, Big Ramy continues to show abs and is as muscular as ever. Big Ramy did not begin training last year until a couple months before the Olympia. This year has been different. He returned to the gym in October shortly after winning his second title.
“This year, because last year we didn’t have time to change many things in our prep but this year I think we can make something different. I’m excited. I hope, we can make something different for the fans. People keep waiting for us, I know I’m working very hard but we can do many things more.”
This new training regimen and program could make for a big year for Big Ramy. With the Olympia being moved back to December, bodybuilders will have more time to prepare. Big Ramy will look to complete the three-peat at this year’s event.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Mike Mentzer Profile & Stats
The biography, life, and accomplishments of Mike Mentzer
Mike Mentzer was an American IFBB professional bodybuilder born on 15 November 1951 in Germantown, Pennsylvania. Mike was also an author, and his writings were widely read and appreciated.
While some bodybuilding fans considered Mentzer a genius, others called him a mystery. Sadly, the mystery could never be unraveled as Mentzer passed away at the age of 49.
Below is a complete breakdown of Mike Mentzer’s profile, stats, biography, training, and diet regimens.
Full Name: Mike Mentzer (Golden Era Bodybuilder)
Weight
Height
Date Of Birth
225-235 lbs
5’8″
15/11/1951
Division
Era
Nationality
Men’s Open
1970’s, ’80s
American
Biography
Famed for his scuffle with Arnold Schwarzenegger at the 1980 Olympia, Mike Mentzer was one of the best bodybuilders of the golden era.
Apart from being a top-level competitive bodybuilder, Mentzer was a straight-A student in school. As a pre-med student at the University of Maryland, Mentzer spent his time away from the gym studying genetics, physical and organic chemistry.
Mike “The Heavy Duty” Mentzer started training at the age of 12, and by the age of 15, he could bench press 370 lbs, with a bodyweight of 165 lbs.
Mentzer entered his first contest in 1971, and it turned out to be a humbling year for him. Although he won his very first competition (Mr. Lancaster), he finished in tenth place (his worst ever) in the very next show (AAU Mr. America).
Mike Mentzer suffered a severe shoulder injury in 1971 that disrupted his training. Mentzer started pumping iron again in 1975 after a four-year hiatus. He made a respectable comeback (1975 IFBB Mr. America), coming in at a modest third place.
Mentzer and Drug Abuse
While prepping for the 1980 Olympia, Mike Mentzer started using amphetamines. He claimed he needed it for productivity and did not use it for recreational purposes. The warning signs of waning health started showing soon after, but Mentzer paid no heed.
Twice during his prep, Mike awoke to find himself, “at death’s door.” He was so fatigued that he could not even raise his arms and had to stay in bed for the remainder of the day.
A couple of days before the 1980 Olympia, the “death’s door” feeling revisited Mike Mentzer. It wasn’t until the morning of the competition that he felt he had recovered.
Later that day, the retired Arnold Schwarzenegger announced his comeback at the 1980 Olympia. The news did not go down well with many contestants, including Mentzer.
By this time, Mike Mentzer had become popular and was a judge’s favorite. On top of that, many competitors believed that Mike, with his new fame, could win the 1980 Olympia purely on popularity.
As a result, an urgent meeting was called. Reportedly, insults were exchanged between Mentzer and Schwarzenegger at the meeting, and a fight nearly broke out.
Long story short, Arnie was allowed to compete and won the Sandow despite breaking formation on several occasions and receiving a warning from the judges. Mike Mentzer, on the other hand, placed 5th.
The Decline of Mike Mentzer
In protest of his poor placing in 1980, Mike Mentzer boycotted the 1981 Olympia and retired soon after at the age of 29.
In 1983, Mentzer became the editor of ‘Workout Magazine‘. Although he enjoyed his work, he relied upon amphetamines to meet deadlines and occasionally stayed awake for two to three days straight.
For some reason, the owners of the magazine pulled the plug on the magazine. It dealt a crushing blow to Mentzer.
Soon after ‘Workout Magazine‘ ceased operations, Mike lost his beloved father. To add to his distress, Mike’s 10-year relationship with fiancee Cathy Gelfo came to an end around the same time.
These three unfortunate events, combined with the continued (ab)use of amphetamines led to Mike Mentzer’s decline. He passed away in 2001 at 49-years-old due to a heart attack.
The sad story does not end here. Mike’s younger brother Ray Mentzer (Mr. America 1979) discovered Mike’s dead body. The death of his beloved brother proved to be too much to bear for Ray. Ray too, died within 48 hours of Mike’s passing.
“Many bodybuilders sell themselves short. Erroneously attributing their lack of satisfactory progress to a poverty of the requisite genetic traits, instead of to their irrational training and dietary practices, they give up training. Don’t make the same mistake.” – Mike Mentzer
Competition History
1971 Mr. Lancaster – 1st
1971 AAU Mr. America – 10th
1971 AAU Teen Mr. America – 2nd
1975 IFBB Mr. America – 3rd (Medium)
1975 ABBA Mr. USA – 2nd (Medium)
1976 IFBB Mr. America – 1st (Overall)
1976 IFBB Mr. America – 1st (Medium)
1976 IFBB Mr. Universe – 2nd (MW)
1977 IFBB North American Championships – 1st (Overall)
1977 IFBB North American Championships – 1st (MW)
1977 IFBB Mr. Universe – 2nd (HW)
1978 IFBB USA vs the World – 1st (HW)
1978 IFBB World Amateur Championships – 1st (HW)
1979 IFBB Canada Pro Cup – 2nd
1979 IFBB Florida Pro Invitational – 1st
1979 IFBB Night of Champions – 3rd
1979 IFBB Mr. Olympia – 1st (HW)
1979 IFBB Pittsburgh Pro Invitational – 2nd
1979 IFBB Southern Pro Cup – 1st
1980 IFBB Mr. Olympia – 5th
Training
Mike Mentzer followed a HIIT training routine. He followed a ‘heavy duty’ variation of the model. This system required Mentzer to use a weight that would take him to failure between 6-9 reps.
When he hit failure, Mike Mentzer kept going and performed 2-3 forced reps while using a spotter. Mike advocated following perfect form while training.
Mike would often keep his training week down to 3 working days with 4 for rest. Later, as his bodybuilding progressed, he would take between 4-7 days rest in between workouts.
Mike Mentzer’s training regimen included:
Monday: Legs, Chest, Triceps
1. Legs: Giant-set
2. Chest: Triset
3. Triceps: Triset
Pushdown: 1 set of 6-8 reps
Dips: 1 set of 6-8 reps
Lying triceps extension: 2 sets of 6-8 reps
Wednesday: Back, Traps, Shoulders, Biceps
1. Back: Tri-set
Nautilus pull-over: 2 sets of 6-8 reps
Close-grip pulldown: 2 sets of 6-8 reps
Bent-over barbell row: 2 sets of 6-8 reps
2. Traps: Superset
Universal machine shrug: 2 sets of 6-8 reps
Upright row: 2 sets of 6-8 reps
3. Shoulders & Biceps: Giant-set
Nautilus lateral raise: 2 sets of 6-8 reps
Nautilus press: 2 sets of 6-8 reps
Rear delt row: 2 sets of 6-8 reps
Standing barbell curl: 1 set of 6-8 reps
Concentration curl: 2 sets of 6-8 reps
Nutrition
Mike Mentzer believed that bodybuilders did not need the levels of protein they were sold by magazines. He took a broad approach to his nutrition in terms of food sources and would eat according to four food groups.
Mike Mentzer’s diet program consisted of:
Cereal and grain: Four or more servings per day
Fruits and vegetables: Four or more servings per day
The high-protein group (fish, meat, eggs): Two or more servings each day (Basic serving of meat = 3.5 ounces)
Dairy products (milk and cheese): Two servings per day.
A Breakdown Of Greek Yogurt & Why This Helps With Gains
Can this bring you closer to your goals?
We often look for those healthy snacks and good alternatives to munch on during the day but often times fail to see that certain foods, like Greek yogurt, are exactly what we need. Too often do we escape to carbs or protein bars for those quick on the go treats. And yes, these will pump us with valuable nutrients while also balancing out our macronutrients, but are they really the best option? Finding the right snack, meal, or ingredient is difficult but it doesn’t have to be.
The benefit to Greek yogurt is that you can use it for a host of different functions. For those who want something light in the morning, mix it with fruit and granola for an easy breakfast with no hassle or clean-up. Need a quick bite pre- or post-workout? Don’t hesitate to grab a Greek yogurt and see what can happen. The best part is that you can add Greek yogurt to a smoothie for a thicker consistency. All of your bases are covered.
Let’s take a look at Greek yogurt and see what this is all about. Most of us have had it before but probably don’t realize just how great this food can be. We’ll talk what it is, benefits, the difference from regular yogurt, and how this can affect your bodybuilding goals for the better. With the results, this is definitely something to place in your routine.
What Is Greek Yogurt?
Greek yogurt is produced by taking out whey and other liquids that regular yogurt contains. This makes Greek yogurt thicker since most of the liquid is removed. As a cultured dairy product, this is made by converting lactose into lactic acid through certain bacteria. It is high in protein, calcium, and nutrients, while being low in fat, a popular reason people gravitate towards Greek yogurt.
Difference Between Greek Yogurt & Regular Yogurt
Aside from the process of how it is made, the benefit to Greek yogurt is the amount of protein you get versus regular yogurt. Both are good sources of nutrients and contain vitamins and minerals to help you greatly. But by reducing the whey content in Greek yogurt, this lessens the amount of sugar and carbs, thus putting an emphasis on protein, which is what we as bodybuilders want.
Benefits Of Greek Yogurt
The benefits of Greek yogurt are hard to ignore and can benefit you when it comes to training, performance, health, and wellness. Benefits of Greek yogurt include:
High in protein: Being high in protein, this will help keep you full and aid in weight loss. Also, with protein as the building block of all muscle, you give yourself a better chance at increased growth and recovery.
Good source of probiotics: This allows for a solid ratio of good bacteria to other bacteria to improve blood lipid levels, reduce damage, and assist in recovery. It also promotes digestive health and can help give your metabolism a boost.
Quality calcium: A great source of calcium, this allows you to improve bone and joint strength while never suffering a deficiency of this vital mineral.
Aid in weight loss: By working to keep you full, this allows for less snacking and can kill those unwanted cravings. For those looking to drop fat, this is a great option to mix into your diet.
Versatile food: This is a versatile food and is perfect to use for a meal, especially breakfast, or a snack anytime of the day. Plus, it is an added ingredient in things like smoothies that can add consistency and allow you to reap all the benefits.
How To Choose The Right Greek Yogurt For You
When looking at Greek yogurt, it is important you find ways to maximize your health. Looking for those all-natural products that are low in sugar is a great way to ensure all your gains stay in place. Some artificial flavors just aren’t needed and you are better off adding your own ingredients, like fruit, nuts, and granola, to get that taste.
Also, looking for live cultures can help strengthen your immune system and improve those symptoms for whoever might be lactose intolerant. This is a great way to work for your health with just that added bonus that requires no extra work from you. Considering the fat content as well is important for this can change how you approach buying your Greek yogurt. While it is generally low in fat, some brands may be lower than others, so reading the nutrition label will give you great insight.
Greek Yogurt & Bodybuilding
At the end of the day, Greek yogurt is a great food for bodybuilders. The versatility allows this to slide anywhere in your day and you can always reap the benefits of this great food and what it has to offer. The high protein content is something to keep in mind and since this is low-carb and low-fat, those looking to lose fat can do so with a healthy option. Our job as a bodybuilder is to balance many things at once. Between diet, training, supplementation, personal lives, jobs, and the list goes on and on, having a go to snack or food that we can trust makes our lives just that much easier. Greek yogurt has the ability to be that go to food and can serve you well in the long run.
Wrap Up
Greek yogurt is a great food to add to your diet. For those looking for a healthy option as a meal or snack, you’ve found it here with this great option. Knowing what to look for when buying is important and this can greatly affect how you approach your nutrition plan. Give Greek yogurt a try, add your favorite ingredients in or place with a smoothie, and enjoy all of those benefits with no extra work from you.
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
Lange, I. ; et al. (2020). “Technology and factors influencing Greek-style yogurt- a Review”. (source)
Kechagia, M.; et al. (2013). “Health Benefits of Probiotics: A Review”. (source)
Cormick, G.; et al. (2019). “Calcium Intake and Health”. (source)
Gym Girl Inspiration: How To Jumpstart Your Transformation (+ 10 Instagram Hottest Fit Girls)
If it weren’t for the fit girls, Instagram wouldn’t be what it is today. In other words, Mark Zuckerberg owes a lot of his success to female fitness Instagram celebrities. Maybe he too gets in a little gym girl inspiration before heading to work every morning, who knows?
The best part about fit gym girls on the Gram, you ask?
Not only are the female Instagram athletes aesthetically appealing and a treat to look at, but most of them are constantly putting out content to motivate their followers to kickstart their own transformation journies.
Beginning Your Transformation Journey
For most people, scrolling through Instagram can lead to sensory pleasure. According to research, it is one of the reasons why it can be so addictive.
On the other hand, Instagram can also have a negative psychological impact. As per a study, looking at photos of perfectly chiseled goddesses can hurt your body image and self-esteem. We are sorry to report this but your favorite Instagram gym girl is causing this too.
Let’s take a quick test to check if fit girls are causing you to procrastinate your body transformation, shall we?
Open the Instagram app on your phone and scroll for 10-seconds. Was most of your feed graced by photos and reels of bikini-clad gym girls? Is “train regularly” a constant on your new year’s resolution every year, but you cannot find the time or motivation to work out?
If you found yourself nodding to both the questions above, fit girls are probably one of the reasons behind your inaction.
Related: The Hottest Legs on Instagram
How To Jumpstart Your Transformation
Looking at picture-perfect gym girl physiques can be intimidating. It can leave you feeling hopeless. Many people never start their body transformation because the workouts they see online look terrifying.
At the same time, you might feel ready to begin a body transformation but not know where to start. If you are one of these people, the buck stops for you today.
Feeling unprepared and anxious before starting a physique transformation is normal. Every pro athlete had to start somewhere. In fact, many successful bodybuilders started lifting because of their body insecurities.
As they say, the best time to start working out was five years ago. The second best is now.
Must Read: 5 Reasons Why Your Transformation Isn’t Working
This is how you can achieve your dream physique:
1. Get the Fundamentals Right
Do not worry. We will not ask you to get under a bar and squat on your first day. In fact, it is the most common rookie mistake. Instead of “diving right in,” you should “ease into” the fitness lifestyle.
i. Check-Up
Before you start training and gulping down fancy supplements, you should invest in learning more about your body. We highly recommend seeing a doctor for a complete physical and blood work-up.
While your physician might not be the best person to recommend a physique transforming diet or training plan, she is the best person to consult about things you should stay away from.
Keeping a record of your cholesterol and triglycerides, blood pressure, fasting glucose, and bone density can go a long way in helping transform your physique.
ii. Clean Your Cupboards
While your gym girl fitspo might enjoy a glass of red wine and pizza every once in a while, you should know that she probably does not have that stuff stocked at her home.
There is a famous saying in the fitness industry, “what is in your cupboard will eventually end up in your stomach.” So, give away all the sodas, cookies, candy, ice creams, and snacks and stock up on healthy whole foods.
Having junk food around in your house can tempt you into making poor food choices. Delete the food ordering apps from your phone and distance yourself from unhealthy eating as much as possible.
Next Read: Your Transformation Can Never Be Successful Without These 6 Things
iii. Stock Up on the Good Stuff
If you are serious about transforming your physique, stock up on the following food items:
a. Pantry
Nuts
Olive oil
Quinoa
Oats
Sweet potatoes
Spices
Whole-grain cereals
Natural nut butter
Sesame seeds
Brown rice
Canned tuna
Salmon
b. Fridge
Water
Chicken breast
Greek yogurt
Low-sodium soy sauce
Egg whites
Low-fat milk
Fresh fruits
Turkey
Salsa
Mustard
Although your specific grocery items can vary depending on your diet program, the food items mentioned above can provide you with a balanced blend of proteins, carbs, and healthy fats.
Also, when we say “good stuff,” we are not just referring to healthy food (or weed), but other areas of your life as well, including mental and social. Replace the negative self-talk with positive statements and watch your body transform.
The company you keep during your transformation period can also influence your results. So, surround yourself with people who are on a similar path as you, and maybe avoid your buddies who like getting shit-faced every weekend.
Watch: The Best And Worst Bodybuilding Foods
2. Find the Motivation Within
Crushing on a gym girl can only take you so far. You cannot achieve (and maintain) your dream physique if you lack intrinsic motivation. Figure out why you want to transform your body, plan how you will do it, and act on it. That is how you can stick to a fit lifestyle in the long run.
Related: The Best Gym Motivation Videos of All Time
i. You are Your Own Competition
Many newbies make the mistake of comparing their progress with other people. While Instagram can be a great place to seek gym girl inspiration, it can also be the biggest source of discouragement.
Remember: No two people are the same. Different people will take different amounts of time to show similar progress. Stay patient, and you are bound to see results.
ii. Injuries Should Not Hold You Back
Injuries are a common excuse for delaying one’s transformation journey. Make no mistake, if you are suffering from a serious condition, you should listen to your doctor and follow her advice. But if a muscle sprain or popping joints are your excuses for missing your workout, you are not fooling anyone.
If you follow pro bodybuilders, you would know that many of them train through injuries while prepping for a show. If you are a noob, you should take a professional’s help to train around your injuries.
iii. Start With Light Beginner Workouts
Remember what we said about easing in and not diving in?
The fitness lifestyle is not a sprint. It is more of a marathon. If you want to transform your physique with a focus on improving your health and longevity, you should focus on sticking with your training and nutrition program for the long term.
Since most pro athletes and gym girls post their workout routines online, many beginners follow them in hopes of speeding up their transformation.
If you are a rookie, following Kris Gethin’s 12-week transformation program or any other advanced program is not the best idea. Following an advanced program increases your odds of getting injured while training.
3. Plan to Succeed
As Benjamin Franklin rightly said, “If You Fail to Plan, You Are Planning to Fail.”
Body transformation is serious business. You need a solid plan to achieve your goals.
Disclaimer: “I will build abs in 4 weeks because my favorite gym girl said she likes them” is not a valid plan.
While planning your transformation, you need to set specific, measurable, attainable, relevant, and time-bound goals.
Related: 7 Changes Everyone Should Make To Their Training Programs – Today
4. Set Goals
The scale and mirror are good, but they do not tell the whole story. Fitness is about more than looking good. Your goal should be to be healthy and functional at optimal levels.
Apart from setting monumental goals for yourself, have small goals that you can tick off every week. The feeling of achieving your goal can motivate you to stay on track.
For example, do not limit your goal to “reach 10% body fat in 6 months”. You might lose motivation after a few weeks as there is no urgency involved. Instead, set smaller goals like “run 1K and plank for 5 minutes every day for 1 week.”
5. Go For the Kill
Once you have all the pre-requisites in place, you need to put in everything you have got. Discipline and persistence are key ingredients for a successful physique transformation.
You need to ensure that you never miss a meal or workout session. While training hard and eating right are important, pros value their recovery program just as much. You break muscle in the gym and put on size and strength during deep sleep. You need to sleep for at least six hours every night to ensure optimal recovery after your workouts.
Check Out: 5 Recovery Tips To Help You Build Muscle Faster
6. Access and Reassess
Accessing your progress after every few weeks is indispensable for staying on track with your goals. If you feel you are on the right path, keep going. On the other hand, if you are not satisfied with your results, evaluate your transformation program and make necessary adjustments.
Over and above that, there is a constant inflow of new information in the fitness world. New experiments and studies are being conducted routinely. Limiting yourself to a few training techniques can result in you hitting a plateau or getting bored and quitting the fit lifestyle.
To sum it up, always be on the lookout for new ways to achieve alpha in the gym.
10 Instagram Hottest Fit Girls | Gym Girl Inspiration
These 10 gym girls rule Instagram:
1. Michelle Lewin
Michelle Lewis is the Instagram gym girl OG. She has over 14 million followers and shows no signs of slowing down. Lewin has her roots in modeling and realized her full potential after starting training. From winning IFBB shows, featuring in music videos to being on the cover of magazines, Michelle Lewin has done it all.
Check Out: How Michelle Lewin Works Out For A Perfectly Sculpted Physique
2. Krissy Cela
Krissy’s girl-next-door looks and perfectly toned physique make her one of the most popular gym girls on Instagram. She regularly posts her workouts on her page for others to follow.
3. Yanet Garcia
“The Mexican Weather Girl” is an actress, model, certified health coach, and trainer. There is nothing Yanet cannot do. She is also on Onlyfans if that’s what you were wondering.
Check Out: WCW: Bask In The Beautiful Glory of the Fit and Sexy Yanet Garcia
4. Lauren Simpson
Lauren Simpson posts one of the most detailed workout videos and posts on the list. The fit gym girl’s Instagram handle is a must-follow if you are always short on workout ideas or recipes.
5. Caitlin Turner
If you are into yoga, you cannot go wrong with following Caitlin Tuner. She is an avid traveler who will get you trying new asanas in no time.
6. Anllela Sagra
Anllela Sagra is probably the most ripped gym girl on the list. Her shredded abdomen can put many pro bodybuilders to shame. Sagra has multiple figure contest wins under her belt.
Related: The Anllela Sagra Diet For The Perfect Physique
7. Emily Skye
Skye is the founder of the F.I.T. (Fitness Inspiration Transformation) program, and her Instagram feed is full of how-to workout videos and photos of her chiseled physique. The Australian fitness model is well-known for her no-nonsense approach to dieting, training, and living a healthy life.
Also, for people looking for pregnancy-friendly workout routines, Emily has got you covered with her recent journey to motherhood.
8. Jen Setler
Jen Setler rose to fame with her belfies. She has one of the best buts on the internet. Setler routinely puts out glute training videos for her fans to follow.
Next Read: 10 Best Butts On The Internet 2021
9. Ana Cheri
Ana Cheri is one of the hottest gym girls of all time. Her drop-dead gorgeous looks, hourglass physique, and intense workout videos make her one of the most popular fitness celebrities on the internet. Ana is a former Playboy Playmate and has been featured in many big publications.
10. Karina Elle
Karina was a competitive cheerleader and Cross Country runner for the majority of her life. She’s also a winner of the World Fitness Federation Pro Bikini Championship.
Conclusion
While we can understand gazing at the goddesses on your phone might be the best part of your day, but do not use that as an excuse to stay in bed all day long.
Channel that energy and motivation, and use the steps mentioned above to achieve the physique of your dreams. We cannot promise that carving your goal body will be easy, but it will totally be worth it.
Who is your favorite gym girl? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
3 More INBA PNBA Natural Bodybuilding Athletes Sign Multi-media Contract
Brandon Lirio, Derek Joe, and Marc Cheatham are the next three INBA PNBA natural athletes to sign a multi-media contract with Generation Iron, INBA PNBA, and Iron Man Magazine.
The INBA PNBA is making big moves in the natural bodybuilding realm. They’re signing a wave of natural bodybuilding athletes to multi-media contracts and recently signed three more – Brandon Lirio, Derek Joe, and Marc Cheatham. Each athlete has accepted a multi-media deal with Generation Iron, INBA PNBA, and Iron Man Magazine. The three new INBA PNBA athletes who signed expressed their feelings on Instagram (IG). Here’s what each of them had to say below.
Brandon Lirio’s statement:
“I’m so excited about this new opportunity for natural bodybuilding!
Thank you to both @ironmanmagazine and @generationiron for the incredible honor of being one of the natural athletes selected for a multi-media deal to showcase the base the sport has to offer!”
Derek Joe’s statement:
“This is huge, guys. This is a big deal. Not just for myself, but for natural athletes all over the world. This is the first time in history that we’ve had this opportunity as natural athletes.”
Marc Cheatham’s statement:
“I’m pumped for this opportunity!
This past year was great and it feels good to be rewarded like this from all the work I put in
Looking forward to this partnership and continuing to grow in the world of natural bodybuilding with @inbapnbaglobal_official”
Derek Joe is the reigning 2021 Natural Olympia Classic Physique champ, so it’s no surprise that he signed. Brandon Lirio is a 3x Natural Olympia champion and PNBA Pro Hall of Famer. And Marc Cheatham is a rising star who placed in the top 6 in his first Natural Olympia at 2021 Natural Olympia.
The INBA PNBA is changing the game of natural bodybuilding and expanding it through innovative new bodybuilding categories and bringing more attention and benefits to natural athletes. The INBA PNBA stated that 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.”
Why is This Big News?
Well, for starters, as Derek Joe stated, this is a big deal for natural athletes, and it’s the first time in the history of natural bodybuilding that this has ever been done. The INBA PNBA has been around since 1988, and it’s been growing ever since. They’re in over 60 countries.
Signing allows athletes to develop in their natural bodybuilding careers. In addition, they’ll get help with promotion and brand building – digital media write-ups, social media posts, photoshoots. Athletes will also get the opportunity for special guest appearances, posing, and seminar sessions. Moreover, the signed athletes will receive Iron Man Magazine nutrition ads and endorsements.
INBA PNBA athletes who earn a contract are looking for professional growth opportunities and are in good standing with the league. Furthermore, they’ve agreed to in-season and off-season drug testing abiding by the toughest drug-testing standards – World Anti-doping Agency (WADA), the standards the Olympics use.
Generation Iron would like to congratulate Brandon Lirio, Derek Joe, and Marc Cheatham for signing with us and the INBA PNBA and Iron Man Magazine team. We’re excited about what’s to come!
Follow us on Instagram, Facebook, and Twitter to stay tuned in with INBA PNBA athletes!
Eric The Trainer Discusses The Fitness Legend That Inspired Him To Do 40,000 Push Ups
Eric The Trainer pays tribute to fitness legend Jack Lalanne.
Eric The Trainer is a rare sight to behold in the bodybuilding and fitness world. He’s a fusion of celebrity trainer, personal trainer, and social media influencer. Most importantly, he brings a level of optimism and kindness not often seen in the industry – and in recent times – not often seen in the world. Eric credits a big part of this to his mentor and idol, Jack Lalanne – one of the earliest and most legendary fitness icons in history. In our lastest GI Exclusive interview, Eric The Trainer explains how Jack Lalanne inspired him to do 40,000 push ups for charity.
Earlier in the year, we spoke with Chef Rush about his dedication to doing 2,222 push ups every single day. He did it for veteran suicide awareness but the feat is also a shocking display of strength and dicipline. Similarly, Eric The Trainer also commited to an incredible feat of strength for charity. He did 40,000 push ups in a row. It’s a shocking display and one not for the faint of heart.
But the idea to do 40,000 push ups in one go didn’t come out of thin air. In fact, Eric The Trainer was inspired by one of the most legendary fitness icons in history – Jack Lalanne. Born in 1914, Lalanne was an American fitness and nutrition guru and motivational speaker. He was known for bringing fitness to the mainstream and also for his feats of strength.
Eric The Trainer was lucky enough to meet him before Lalanne passed in 2011. The relationship they built helped Eric become the man he is today. One that is not only focused on fitness but also on helping the community around him.
Eric goes into detail about just how far Lalanne’s influence inspired Eric’s entire persona and future in the fitness world. He also talks about the kinds of feats of strength Frank Lalanne was known for doing – such as pulling ships in the ocean from a nearby dock. It was the kind of old school strongman spectacles that are rarely seen today.
It was a combination of Lalanne’s feats of strength mixed with his dedication towards helping people that inspired Eric The Trainer to do 40,000 push ups for charity. It combines two amazing tings – stunt spectacle with doing good for mankind.
Check out Eric The Trainers full comments on Jack Lalanne and the power of optimism in fitness by watching our latest GI Exclusive interview segment above!
Aaron Singerman: Bodybuilding Today Is “More Swelling, Less Definition”
Aaron Singerman shares his gut feelings about the modern era of bodybuilding compared to previous decades.
Aaron Singerman has been making some major moves in the bodybuilding space with the recent announcement that Kai Greene has become a Redcon1 sponsored athlete. Being a man so focused on preparing today for the future, we wanted to know his thoughts on the current state of bodybuilding. In our latest GI Exclusive interview, Aaron Singerman gives his critique of today’s bodybuilders and looks towards a hopeful future.
One of Redcon1’s biggest sponsored athletes (besides the recent acquisition of Kai) is Cedric McMillan. In a sense, this tells you everything you need to know about Aaron Singerman’s preferred look in bodybuilding. So Aaron’s thoughts on modern bodybuilding might not come to a surprise – he thinks the conditioning is lacking.
He makes sure to clarify that the athletes competing today are talented and hard working. In fact, he doesn’t paint the difference in conditioning as an objectively bad thing. He just finds it different.
Aaron Singerman is also not quite sure why the conditioning is different today. He’s heard all of the possible reasons – evolution of drugs, change in drug culture, or perhaps the rise of social media having an effect. At the end of the day, Aaron doesn’t know what causes it. He also doesn’t know if it’s better or worse. But for his personal opinion, he has a preference to what he grew up with in the 90s era.
Aaron Singerman uses Kevin Levrone as the prime example of what a bodybuilder should look like in his opinion. He thinks bodybuilders today focus “more on swelling, less on definition.” This concept is what has plagued some of the most promising athletes such as Big Ramy and Roelly Winklaar. Truly mammoth competitors that falter in the small details.
Overall, Aaron Singerman has a positive outlook about bodybuilding as a whole – especially for the future. The new ownership of the Olympia brand gives him increased hope for the sport to continue to thrive. Unlike AMI, Jake Wood has been a passionate fan of the sport.
Aaron Singerman believes that if AMI still had ownership fo Olympia, it would have already been full cancelled due to the pandemic. While safety is important, having faith in finding an alternative safe way to continue on in the name of the athletes is paramount. Aaron believes that beyond safety, the livelihood of the sport most be protected during these challenging times.
So while this year has had its drawbacks, Aaron Singerman sees these decisions during hard times as proof that the Olympia and bodybuilding will continue to thrive in the future. Perhaps the fresh Olympia ownership might also lead to a change in physiques for the new generation. Once we’re out of the weeds we’ll soon find out.
You can watch Aaron Singerman’s full comments in our latest GI Exclusive interview segment above!