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Best No Equipment Cardio Workouts
Best no equipment cardio workouts.
Cardio! That dreaded word, whether it’s Low Intensity Steady State (LISS) cardio or High Intensity Interval Training (HITT) cardio.
Most people prefer LISS as the name suggests, it’s very low impact and very low intensity but done for a period of time (45 minutes to and hour prior to meal 1 is most bodybuilders preferred option).
And HITT is interval training which alternates short periods of intense anaerobic exercise with less intense recovery periods, during which a person’s heart rate reaches at least 80 percent of its maximum capacity.
There are many debates out there as to which is preferred and as to which burns more fat but I won’t delve into that today.
So if you’re bored of the treadmill at the gym, jogging outdoors in the cold, or fed up of rowing machine or even the legendary elíptical machines, then check out my list of the best no equipment cardio workouts around.
Skipping / Jump Rope
Now I did say you don’t need any equipment and you can actually simulate a jump rope without actually needing a jump rope.
Simply simulate the arms as if you are holding a rope and jump accordingly while being in sync with your arms (as if your jumping over a rope).
Now according to the Cooper Institute Aerobic Test, jumping rope for ten minutes is the equivalent of doing a 30 minute run.
Now, if you want to burn more calories you cannot go wrong with this exercise, and if you jump rope faster this will lead to a more intense workout, as a 180 lb individual jumping for 10 minutes at 100 skips per minute will burn approximately 126 calories, based on the Metabolic Equivalent of Task (MET), and in this case the MET is 8.8.
Now if you want a more accurate reading then there are many calorie calculators online that can assist you or use the formula below:
Calories burned per minute = (MET** x body weight in Kg x 3.5) ÷ 200
**MET – Metabolic Equivalent of Task
*MET for 100 skips or less per minute: 8.8
MET for 100-120 skips per minute: 11.8
MET for 120-160 skips per minute: 12.3
Can be done with or without a rope.
Shadow boxing
Another no equipment cardio routine you can utilize with minimal space, is shadow boxing.
And many boxers shadow box to improve foot speed, agility, hand eye coordination and technique but this can also really get the heart rate going.
You can take on a:
square stance (literally square on with feet shoulder width apart)
fighter stance (feet staggered , with arms raised to cover the face)
Fighters stance with foot work incorporated
Now if you are right hand dominant you are classed as ‘Orthodox’ and if you are left hand dominant you are classed as a ‘Southpaw’.
The main punches are the:
Jab
Cross
Left hook
Right hook
Left uppercut
Right uppercut
As this is for fitness purposes rather than getting into a ring you can just do straight forward punches or make your own combo or stick the traditional combo below:
Jab, Jab, Cross (1.1.2)
Jab, Cross, Left Hook (1,2,3)
Jab, Cross, Left Hook, Cross (1,2,3,2)
Jab, Jab, Cross, Left Hook, RIght Uppercut (1,1,2,3,6)
Jab, Right Uppercut, Left Hook, Cross (1,6,3,2)
Now if you want to figure out the calories you have burnt then MET breakdown below will help you figure out your calorie output.
MET for boxing
Boxing, punching bag. 5.5
Boxing, sparring. 7.8
Boxing, in ring, general. 12.8
Alternative: Add small dumbbells and hold then while punching, this will add an even more increased shoulder burn.
Box Jumps
Box jump, or in this case, if you don’t have a box or bench or stool you can utilise then the stairs will work just as good.
This is an exercise that will help develop your explosive power, speed and even your strength.
As it’s a plyometric exercise, also known as plyos, it is beneficial for producing power and strength simultaneously. Plyos generally involves a stretch followed by a contraction of the muscles (so a jump being a prime example).
And if you actually incorporate box jumps directly after a set of squats, Post Activation Potentiation (PAP), occurs, and this is essentially the pairing of a heavy strength movement (back squat) followed by a plyometric movement, which in this case would be the box jump.
According to Daniel Lorenz, DPT, ‘PAP is a phenomenon by which the force exerted by a muscle is increased due to its previous contraction.
Fatiguing muscle contractions impair muscle performance, but non-fatiguing muscle contractions at high loads with a brief duration may enhance muscle performance.
So the muscle fibers that were not recruited in the squats essentially are raring to go and post heavy load should enable you to have a better performance, ie able to jump higher.
Based on a 185 lb person, the calories burned can range from 311-444 per 30 minutes.
An alternative to box jumps: Jumping over a bench. You can have more stability by placing your hands on the bench and jumping from left to right over the bench itself. (If you do not have a bench use something similar which you can jump over, a box, a crate, a railing, etc).
Other suggestions
Cardio workouts that require equipment
Other cardio workouts I would have high on my list are:
Swimming – An awesome all body cardio workout that is easy on the joints but helps build strength and endurance. It’s great if you have access to a pool or gym that has one. Alternative being the closest lake (kidding).
Battle ropes – again if you have a set already or have access to them at your gym this is a great all round cardio workout that manages to hit pretty much all the major muscle groups.
Barbell thrusters – yes It does involve a barbell and weights but you don’t need to go heavy for it to really kick in. Another great all body exercise that will improve your cardiovascular endurance.
And below is a list of plyo cardio exercises you can do at home in a small spaces:
Skaters
Burpees
Tuck Jumps
High Knees
Mountain Climbers
Now that’s enough cardio for today. Happy holidays but more importantly happy lifting!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
https://www.cooperinstitute.org/2017/04/10/strength-training-for-fitnessgram
https://pubmed.ncbi.nlm.nih.gov/29278062/
https://www.sciencedaily.com/terms/jump_rope.htm
https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637913/
https://pubmed.ncbi.nlm.nih.gov/32187147/
https://link.springer.com/article/10.2165/00007256-200939020-00004
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3164001/
5 Tips For Staying Lean And Mean This Holiday Season
This Santa’s got abs for days.
So the holiday season is upon, and you know what that means. Trips to aunts and uncles houses we only talk to once a year quickly followed by a large overindulgent meal washed down by alcohol and a nice little nap to top it off. What’s on the agenda for the next day? rinse, lather, and repeat – just with leftovers.
The holiday struggle is real, so we’ve taken the liberty of comprising a list of 5 things you can do in order to break the vicious cycle that is late December. The list is practical guide of mental and physical things you can do when the going gets tough and the tough get eating. Check out our list below.
Drink Water
Hydration is key. Though this can go for anytime of the year, it’s especially important during the holidays as you’ll probably be consuming a lot of no no foods. Try having a glass of water before and after each meal to rev up your metabolism and cleanse your system.
Moderation
Hey, we get it. It’s the holidays, you’ve been busting your hump all year long, plus your geeky little cousin is finally getting married. You want to get down and have a little fun. We’re cool with that but there’s a right way to do it. Try to fill your plate with mostly healthy options and then smaller portions of the not so healthy ones. If you’re going to cheat, cheat once with your favorite of the unhealthy options.
Drink Alcohol Early
Drinking alcohol early is imperative. It gives your body time to break down the extra calories before going to bed – a time when you can really pack on the pounds. Alcohol also disrupts your sleeping pattern as it will wake you up as soon as the alcohol has burned through your system. Try to have a glass of water for every drink you consume (key term here is TRY).
Take a hike
No really, take a walk. Walking after a meal boosts your metabolism as well as helping with the digestive process. In addition, it just feels good. A brisk evening walk with your favorite half drunk family member is a cool experience – you’ll wonder why you never did it before. Try it!
Shoveling Snow
Usually reserved as a punishment or chore, shoveling snow actually burns a lot of calories as well as keeping your drive way clean – win win! As long as you’re dressed for the weather and remember to take frequent breaks you can turn this into some well needed personal time. Back breaking labor never felt so good.
Keep your routine
Tomorrow’s Christmas…so what? We know your text message and Facebook inbox are blowing up with invites to different holiday bashes but you’ve got to put the horse before the carriage. Don’t neglect your workout to go to a party, instead work out before or after the festivities. Working out before will give you the boost of energy you need to party all night long and setting up a training session for the next morning will keep you honest. If you know you’re going to get your ass handed to your by a personal trainer the next day you’re probably going to skip on that last whiskey sour – just sayin’.
3 Nutrition Tips For Winter
Classically, winter is known in the fitness community as ‘Bulking Season,’ which in reality becomes justification for gaining fat during the holidays. While taking a break from strict dieting can benefit the body, better than increasing fat and carb intake would be using the season to focus on different aspects of nutrition. In his guest contributor article, Dr. Jacob Wilson shares tips to make the most out of nutrition this winter.
The first one is a no-brainer: probiotics. Everyone knows that winter is the season of sickness, but cold isn’t the only danger. The digestive tract is both integral to the immune system and ground zero for unfriendly viruses.
Constant eating, especially of high amounts of sugar and fat will imbalance gut bacteria and make one more susceptible to sickness. Excellent sources of probiotics are Greek yogurt, and Glutamine. But you could even try fashionable fermented products like kombucha, kimchi, or sauerkraut.
Second on the list of nutrients to emphasize during winter is Vitamin D. Obviously, supply of Vitamin D generally decreases during months that are cloudy or spent indoors. But unfortunately, “Vitamin -D Enriched’ products or vitamins simply do not carry the quality of bio-available Vitamin D that arrives in whole food sources.
Sockeye salmon and other types of fish are fantastic sources of this nutrient, and their high Omega-3 to Omega-6 ratios can help reduce levels of inflammatory cortisol throughout the body.
Such fats are also absolutely critical for brain function. We all know that the dreary and reminiscent months can trigger a less than chipper attitude, and keeping the brain properly supplied will go a long way to alleviating mental fog.
Saturate fats positively affect free testosterone, have been shown to help cells retain more Omega-3’s, and assist in conversion of fats into DHA which is optimal fuel for the brain. Of course, saturated fats have their con’s too. But if there was a time in the year to experiment with amounts and sources, it would be winter.
Ultimately winter is the season for experimentation. Everyone should try out different foods, eating schedules, and nutrient rations, to see if there’s anything to carry over into swimsuit season or competition prep.
If you’re looking for a deeper in-depth guide for maximizing your bodybuilding nutrition, make sure to sign up for Generation Iron Plus. The most detailed bodybuilding training and diet subscription guide with a massive archive of content and new courses uploaded every month.
It’s Time You Ditch The Barbell Bench Press
Reasons to Give Up Bench Pressing
Barbell bench press is one of the most popular exercises. “How much do you bench?” is casually thrown around in gyms around the world. The bench press has been the symbol of strength for a long time.
The barbell bench press is a compound movement which incorporates multiple muscle groups. If you’re not careful while performing the bench press, it can cause more harm than good. Now is the best time to look for alternative chest exercises.
1. Plateau
When a person starts working out, the bench press is one of the first exercises he learns. Most people are too loyal to this exercise and always have a variation of it in their workouts. Performing the same exercises in every workout can cause you to hit a plateau.
If you’ve been benching for a long time but don’t see any progress in your pecs, you might have hit a plateau. If this is the case, you need to switch up your training and perform new exercises to shock your muscles and break the plateau.
2. Building Muscle
The bench press is a functional movement and is arguably not the best chest building exercise. Squats, deadlifts and bench press are a staple in a powerlifter’s training routine. People training to build muscle mass can do better by avoiding the bench press.
Powerlifters, strongmen, and weightlifters perform the bench press to build strength so they could perform explosive movements. On the other hand, bodybuilders need exercises which recruit and train the pectoral muscles to build size.
3. Injuries
A majority of injuries caused inside the gyms could be credited to the bench press. Pec tear is the most common injury caused due to bench pressing. If you have chest, shoulder or back injuries, you should stay away from this exercise.
If you have any of the injuries mentioned above, instead of giving up training your pecs you should work around your injuries by performing other exercises. Using training equipment like slingshots, elbow sleeves, etc. can be an aid in working out while you’re injured.
4. Targeting the Pectoral Muscles
You have a strict range of motion while performing the bench press which can limit the muscle fiber recruitment in your chest. Exercises using the dumbbells, machines or cables can help you target your pecs more efficiently.
Some people have a hard time performing the bench press and establishing a mind-muscle connection. These people end up recruiting their triceps and other supporting muscles. Exercises using the dumbbells and cables can help you in targetting your chest from different angles.
5. Training to Failure
Training to failure on the bench press can be a dangerous thing. The internet is full of videos of people dropping the barbell on their chests and necks. You certainly don’t want to find yourself in this situation.
If you’re going for a PR on the bench press, it is suggested you ask someone for a spot. On the other hand, going for failure while training with dumbbells, cables or machines is relatively less risky.
How often do you bench press? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Natural Bodybuilder Reveals Secret To His Incredible Physique Transformation
PNBA pro natural bodybuilder shares the secret movements to explode your biceps.
Everyone wants bigger muscles of the most flexed muscle. The muscle you secretly flex in the mirror. And the one that garners a lot of touch from the opposite sex. If you guessed biceps, then you’re correct! Big biceps convey strength. And if you want to take your physique up a notch, you’ll want bigger biceps. A Professional Natural Bodybuilder Association (PNBA) pro athlete has your back and demonstrates the moves you need to bolster your biceps through your sleeves.
This PNBA professional natural bodybuilder goes by the username @pnba_pro_dukenukem24 on Instagram (IG). He flexed his crazy sixteen-year transformation in a post – 2005 – 2021. You can see his full IG post and transformation below:
If that transformation wasn’t crazy enough, there’s something else you need to know. Pnba_pro_dukenukem24 claims to be all-natural! His first show ever took place in 2020, where he received second place in an amateur division at IFBB Tampa Pro, where he competed as a natural. He’s now a PNBA pro and has become a 2021 Classic Physique winner.
Secret Movements to Explode Your Biceps
Honing in on the correct bicep movements is essential to build killer arms. To get biceps like this PNBA athlete – pnba_pro_dukenukem24 -, you’ll want to focus on EZ bar curls and the isolation movement single-arm dumbbell hammer curls. Below are two different videos of pnba_pro_dukenukem24 performing both exercises.
EZ Bar Curl
Reps and sets: perform three sets of eight to 12 reps
Why do it: Since the EZ bar curves, the grip is easier on your wrist. You’ll be able to use heavier weight compared to a straight bar. Because you’ll have more wrist mobility and won’t have to worry about wrist pain.
Single-Arm Dumbbell Hammer Curl
Reps and sets: perform four sets of 16 to 20 reps
Why do it: The single-arm dumbbell hammer curl will target the long head of the bicep – as well as your brachioradialis – forearm muscle. It will also work on your grip strength and wrist strength. And since it’s an isolation movement that has you working one arm at a time, you’ll have a better mind-to-muscle connection to build muscle in your lagging side.
Build Bigger Biceps
To grow bigger arms, you need to know a few key things. First, you must do enough volume – reps and sets – for adequate muscle growth. We recommend balancing days where you use heavier weight and fewer reps—mixed with lighter weight and more reps. This builds both dense muscle and sarcoplasmic hypertrophy – an increase in fluid to your muscles that make them appear bigger. You’ll get sarcoplasmic hypertrophy from doing lighter weight with more reps. That’s why often you’ll see bodybuilders “pump” train – higher reps and shorter rest periods. They do this to get as much blood rushing to the muscle as possible to look as big as possible on stage.
This PNBA (pnba_pro_dukenukem24) athlete shows it’s possible to build bulging biceps naturally if you do the right movements. If you want arms like him, start including single-arm hammer curls and EZ bar curls in your program.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding tips!
Former Mr. Olympia Chris Dickerson Has Passed Away At 82
Chris Dickerson won the 1982 Mr. Olympia title.
Bodybuilding legend and former Olympia champion Chris Dickerson has passed away at the age of 82. It was reported by RXMuscle on Thursday night that Dickerson had been living in a rehab facility after suffering a stroke and passed away due to pneumonia.
“Sad to report the passing of 1982 Mr Olympia Chris Dickerson from pneumonia … Chris has been living in a rehab facility after suffering a stroke .. he had some of the best forearms and calves I’ve seen .. and was a true gentleman R.I.P. #mrolympia”
In August of 2019, Dickerson suffered a broken hip after a fall. While in the hospital, Dickerson had a heart attack and contracted COVID-19 while recovering.
Chris Dickerson was one of the best bodybuilders of all-time and broke many barriers. He was the first openly gay professional bodybuilder and Olympia champion. Dickerson was also the first African-American winner of the Olympia and Mr. America competitions.
He was the sixth winner of the Olympia competition. The event began in 1965 when Larry Scott took home the title. In 17 years, there was a total of five winners — Scott, Sergio Oliva, Arnold Schwarzenegger, Franco Columbu, and Frank Zane. After two second-place finishes in 1980 and 1981, Dickerson was able to win gold in 1982.
Chris Dickerson did not start competing until he was 27. In 1966, Dickerson won three of the four contests he entered. This jumpstarted what would become a legendary career. Dickerson would go onto win the 1968 AAU Mr. USA and 1970 AAU Mr. America championships. He added the title during the 1973 and 1974 NABBA Mr. Universe competitions.
In 1979, Dickerson competed in his first IFBB Pro League competition. This was a victory during the Canada Pro Cup. Dickerson appeared in the Olympia that year and finished fourth — with Zane winning the title. He would go onto finish second to Schwarzenegger during the 1980 Olympia and Columbu during the 1981 competition.
Chris Dickerson saw great success in 1980 and 1981 when he won a total of nine shows with eight runner-up finishes. He did not compete following his Olympia title until 1984. This is when he returned to the Olympia stage and finished 11th. Dickerson’s final competition came in 1994 where he won the Over 50 division in the Masters Olympia.
Dickerson is the fifth Olympia champion to pass away. This is less than two months after 2018 Olympia champ Shawn Rhoden tragically passed away. Dickerson will be remembered as one of the best of all-time.
Generation Iron sends condolences to family and friends of Chris Dickerson during this difficult time.
Natural Bodybuilder Reveals the Secret Movements to Explode Your Biceps
PNBA natural bodybuilder shares the secret movements to explode your biceps.
Everyone wants bigger muscles of the most flexed muscle. The muscle you secretly flex in the mirror. And the one that garners a lot of touch from the opposite sex. If you guessed biceps, then you’re correct! Big biceps convey strength. And if you want to take your physique up a notch, you’ll want bigger biceps. A Professional Natural Bodybuilder Association (PNBA) athlete has your back and demonstrates the moves you need to bolster your biceps through your sleeves.
This PNBA professional natural bodybuilder goes by the username @pnba_pro_dukenukem24 on Instagram (IG). He flexed his crazy sixteen-year transformation in a post – 2005 – 2021. You can see his full IG post and transformation below:
https://www.instagram.com/p/CXkZ_3vM5k4/?utm_source=ig_web_copy_link
If that transformation wasn’t crazy enough, there’s something else you need to know. Pnba_pro_dukenukem24 claims to be all-natural! His first show ever took place in 2020, where he received second place in an amateur division at IFBB Tampa Pro, where he competed as a natural. He’s now a PNBA pro and has become a 2021 Classic Physique winner.
Secret Movements to Explode Your Biceps
Honing in on the correct bicep movements is essential to build killer arms. To get biceps like this PNBA athlete – pnba_pro_dukenukem24 -, you’ll want to focus on EZ bar curls and the isolation movement single-arm dumbbell hammer curls. Below are two different videos of pnba_pro_dukenukem24 performing both exercises.
EZ Bar Curl
https://www.instagram.com/p/CRklJaQgiw5/?utm_source=ig_web_copy_link
Reps and sets: perform three sets of eight to 12 reps
Why do it: Since the EZ bar curves, the grip is easier on your wrist. You’ll be able to use heavier weight compared to a straight bar. Because you’ll have more wrist mobility and won’t have to worry about wrist pain.
Single-Arm Dumbbell Hammer Curl
https://www.instagram.com/p/CMTazwrjDTp/?utm_source=ig_web_copy_link
Reps and sets: perform four sets of 16 to 20 reps
Why do it: The single-arm dumbbell hammer curl will target the long head of the bicep – as well as your brachioradialis – forearm muscle. It will also work on your grip strength and wrist strength. And since it’s an isolation movement that has you working one arm at a time, you’ll have a better mind-to-muscle connection to build muscle in your lagging side.
Build Bigger Biceps
To grow bigger arms, you need to know a few key things. First, you must do enough volume – reps and sets – for adequate muscle growth. We recommend balancing days where you use heavier weight and fewer reps—mixed with lighter weight and more reps. This builds both dense muscle and sarcoplasmic hypertrophy – an increase in fluid to your muscles that make them appear bigger. You’ll get sarcoplasmic hypertrophy from doing lighter weight with more reps. That’s why often you’ll see bodybuilders “pump” train – higher reps and shorter rest periods. They do this to get as much blood rushing to the muscle as possible to look as big as possible on stage.
This PNBA (pnba_pro_dukenukem24) athlete shows it’s possible to build bulging biceps naturally if you do the right movements. If you want arms like him, start including single-arm hammer curls and EZ bar curls in your program.
Follow us on Instagram, Facebook, and Twitter for more natural bodybuilding tips!
The INBA PNBA Is The Real Deal: Pro Women’s Open Natural Olympia 2021 Champ Jill Kolivoski Fails Drug Test, Speaks Openly With Generation Iron
2021 Natural Olympia Women’s Professional Bodybuilding champ, Jill Kolivoski, fails drug test.
Jill Kolivoski, the winner of 2021 Natural Olympia in the Women’s Bodybuilding Open division, recently failed a drug test administered at Natural Olympia. Below, you can watch an exclusive clip from Generation Iron: Natty 4 Life articulating more in-depth about the drug test they administer.
[embedded content]
Jill Kolivoski competed in the United States Bodybuilding Federation (USBF) before returning to the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) league. In all 23 years of competing, this is her first failed drug test. In the USBF, Kolivoski was drug tested, but no banned substance was ever found in her system.
Although the USBF is also a natural bodybuilding institution, they don’t test their athletes through the same laboratory the INBA/PNBA does. The INBA/PNBA doesn’t take drug testing lightly. Competitors are thoroughly tested through the World Anti-Doping Agency (WADA) – premier drug testing for professional athletes. The Olympics use this foundation, and it detects drugs that often go under the radar through other drug tests.
Unfortunately, Jill Kolivoski and any competitor that fails a drug test in the INBA/PNBA league end up on the Hall of Shame. Furthermore, she’ll lose her title and prize money. Kolivoski is understanding of the matter and is accepting of any punishment she endures.
Substance Tested Positive For
Jill Kolivoski tested positive for Selective Androgen Receptor Modulators (SARMs). This ingredient was found in a substance Kolivoski was unaware was banned. Based on the evidence collected, the failed drug test doesn’t seem to be a malicious act on Kolivoski’s part. When the INBA/PNBA league asked Kolivoski if she had ever heard of the banned substance she was found guilty of using, she stated, “absolutely not.” “Taking products that don’t align with a pure natural life of bodybuilding is NOT who I am and it’s NOT what I live for/represent day in and day out.”
Negligence and naiveness are what put Jill Kolivoski in this predicament. She said, “I was so excited with the idea to get back onto the stage that never once did I think I had to educate myself on supplements and banned products.” She admitted to never looking at the list of banned substances because she believed she was never at risk.
Jill Kolivoksi is extremely health-conscious and claims she never drank alcohol in her whole life, has never done drugs, and doesn’t use prescription drugs or antibiotics. She does regular fasts and is all organic – she restricts restaurants that don’t align with this. Kolivoski said she’s only started taking supplements as an adrenal fatigue remedy. She was following a nutrition plan with supplements to help lower her cortisol.
According to Kolivoski, she had no clue one of the supplements contained a banned substance until the INBA/PNBA league called her for inquiry. After further investigation, Kolivoski learned one of the supplements she was using did contain the forbidden ingredient. This same substance passed the USBF administered drug test. Although, Kolivoski now wants to educate other athletes of the potential risks of taking certain supplements, especially if they’re in the INBA/PNBA league and get tested by WADA.
INBA PNBA STATEMENT WITH REGARDS TO JILL KOLIVOSKI
Below, is a statement from the INBA/PNBA commission on December 23, 2021, regarding Jill Kolivoski’s failed drug test:
“INBA PNBA stands by the SMRTL (WADA Accredit Laboratory) test results for Jill Kolivoski. We have been in direct communication with Jill, who has taken complete responsibility for this outcome. Jill is currently suspended from competition with the INBA PNBA for five (5) years.
For decades INBA PNBA had been conditioning athletes to be well versed and compliant with the WADA Prohibited List and maintains one hundred percent transparency as the leader in this industry.
The other unfortunate part of this story is that Jill was tested one week earlier by the USBF and unfortunately their sub-standard testing did not reveal the same results! They cleared her as negative and paid Jill her prize money. One week later she tested positive for a SARM with the INBA PNBA. This is exactly why natural bodybuilding is not taken seriously. These other so-called natural federations/organizations are doing the athletes and the industry a huge disservice by misleading athletes into believing they are being tested based on their own protocols. Polygraph, Redwood Toxicology, and Quest Diagnostics in no way have the capability to do so.
This is not the first time this has happened and will not be the last. Rest assured the INBA PNBA will continue to treat natural athletes at the Olympic level, and most importantly test at the same level, only utilizing WADA Accredited Laboratories to ensure an even playing field in the sport of natural/tested bodybuilding.”
Generation Iron would like to thank Jill Kolivoski for her open commentary on the failed drug test after being stripped of the Women’s Bodybuilding title at Natural Olympia 2021. And we’d like to extend our thank you for the cooperation of the INBA/PNBA league and all parties involved.
Follow us on Instagram, Facebook, and Twitter for the latest news on natural bodybuilders!
The INBA PNBA Is The Real Deal: Women’s Professional Open Natural Olympia 2021 Champ Jill Kolivoski Fails Drug Test, Speaks Openly With Generation Iron
2021 Natural Olympia Women’s Professional Bodybuilding champ, Jill Kolivoski, fails drug test.
Jill Kolivoski, the winner of 2021 Natural Olympia in the Women’s Bodybuilding Open division, recently failed a drug test administered at Natural Olympia. Below, you can watch an exclusive clip from Generation Iron: Natty 4 Life articulating more in-depth about the drug test they administer.
[embedded content]
Jill Kolivoski competed in the United States Bodybuilding Federation (USBF) before returning to the International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) league. In all 23 years of competing, this is her first failed drug test. In the USBF, Kolivoski was drug tested, but no banned substance was ever found in her system.
Although the USBF is also a natural bodybuilding institution, they don’t test their athletes through the same laboratory the INBA/PNBA does. The INBA/PNBA doesn’t take drug testing lightly. Competitors are thoroughly tested through the World Anti-Doping Agency (WADA) – premier drug testing for professional athletes. The Olympics use this foundation, and it detects drugs that often go under the radar through other drug tests.
Unfortunately, Jill Kolivoski and any competitor that fails a drug test in the INBA/PNBA league end up on the Hall of Shame. Furthermore, she’ll lose her title and prize money. Kolivoski is understanding of the matter and is accepting of any punishment she endures.
Substance Tested Positive For
Jill Kolivoski tested positive for Selective Androgen Receptor Modulators (SARMs). This ingredient was found in a substance Kolivoski was unaware was banned. Based on the evidence collected, the failed drug test doesn’t seem to be a malicious act on Kolivoski’s part. When the INBA/PNBA league asked Kolivoski if she had ever heard of the banned substance she was found guilty of using, she stated, “absolutely not.” “Taking products that don’t align with a pure natural life of bodybuilding is NOT who I am and it’s NOT what I live for/represent day in and day out.”
Negligence and naiveness are what put Jill Kolivoski in this predicament. She said, “I was so excited with the idea to get back onto the stage that never once did I think I had to educate myself on supplements and banned products.” She admitted to never looking at the list of banned substances because she believed she was never at risk.
Jill Kolivoksi is extremely health-conscious and claims she never drank alcohol in her whole life, has never done drugs, and doesn’t use prescription drugs or antibiotics. She does regular fasts and is all organic – she restricts restaurants that don’t align with this. Kolivoski said she’s only started taking supplements as an adrenal fatigue remedy. She was following a nutrition plan with supplements to help lower her cortisol.
According to Kolivoski, she had no clue one of the supplements contained a banned substance until the INBA/PNBA league called her for inquiry. After further investigation, Kolivoski learned one of the supplements she was using did contain the forbidden ingredient. This same substance passed the USBF administered drug test. Although, Kolivoski now wants to educate other athletes of the potential risks of taking certain supplements, especially if they’re in the INBA/PNBA league and get tested by WADA.
INBA PNBA STATEMENT WITH REGARDS TO JILL KOLIVOSKI
Below, is a statement from the INBA/PNBA commission on December 23, 2021, regarding Jill Kolivoski’s failed drug test:
“INBA PNBA stands by the SMRTL (WADA Accredit Laboratory) test results for Jill Kolivoski. We have been in direct communication with Jill, who has taken complete responsibility for this outcome. Jill is currently suspended from competition with the INBA PNBA for five (5) years.
For decades INBA PNBA had been conditioning athletes to be well versed and compliant with the WADA Prohibited List and maintains one hundred percent transparency as the leader in this industry.
The other unfortunate part of this story is that Jill was tested one week earlier by the USBF and unfortunately their sub-standard testing did not reveal the same results! They cleared her as negative and paid Jill her prize money. One week later she tested positive for a SARM with the INBA PNBA. This is exactly why natural bodybuilding is not taken seriously. These other so-called natural federations/organizations are doing the athletes and the industry a huge disservice by misleading athletes into believing they are being tested based on their own protocols. Polygraph, Redwood Toxicology, and Quest Diagnostics in no way have the capability to do so.
This is not the first time this has happened and will not be the last. Rest assured the INBA PNBA will continue to treat natural athletes at the Olympic level, and most importantly test at the same level, only utilizing WADA Accredited Laboratories to ensure an even playing field in the sport of natural/tested bodybuilding.”
Generation Iron would like to thank Jill Kolivoski for her open commentary on the failed drug test after being stripped of the Women’s Bodybuilding title at Natural Olympia 2021. And we’d like to extend our thank you for the cooperation of the INBA/PNBA league and all parties involved.
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Bodybuilder Tony Ellett Has Died
Tony Ellett is a well-known bodybuilder in the United Kingdom.
Tony Ellett, a famous bodybuilder in the UK, has passed away. The news was announced on Facebook and there have been many sharing condolences on social media. The cause of death has not been revealed but it was said that Ellett passed away on Wednesday night.
“What can I say I’m absolutely heartbroken. on 22/12/21 @ 10:38 my heart stop and broke into a million pieces not just for me but for Curtis as well. I will alway treasure the memories we had together and I promise I will take good care of curtis and we will never forget you. Sleep tight tone until we meet again. xxxx.”
Ellett made a name for himself in NABBA during his career in bodybuilding. He began competing in 2009 and had some success during his time on stage.
Tony Ellett made his debut during the 2009 NABBA England Championships. He finished fifth, which would be one of nine top-five finishes in his career. Ellett followed that up with two more fifth-place finishes during the 2011 NABBA Mr. Britain and 2013 NABBA England Championships.
Ellett broke though in 2016 with a second-place finish during the 2016 NABBA England Championships. This was before be picked up the first victory of his career. Ellett won gold at the 2016 UK NABBA UK Championships. He would compete two more times, with the last one coming in 2017 during the NABBA Mr. Britain competition.
The presence on social media from family and friends shows what kind of person Ellett was. There has been a recent string of deaths in the bodybuilding community. There was no cause of death for Ellett but it is a clear problem that continues to impact bodybuilding around the world.
Generation Iron would like to send condolences to family and friends of Tony Ellet during this difficult time.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.