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Welcome to the Hall of Shame: The Wall INBA/PNBA Athletes Avoid Like the Plague
Everyone wants a slice of the Hall of Fame, but no one wants to be clumped in the Hall of Shame.
The Hall of Shame/Wall of Shame is a list garnered by the International Bodybuilding Association/Professional Natural Bodybuilding Association (INBA/PNBA) showcasing natural bodybuilders busted for performance-enhancing drugs like steroids and diuretics. However, instead of celebrating each athletes’ accolades, it condemns them for using drugs.
On the list, you’ll find the athlete’s name, the event they used performance-enhancing drugs (PEDs), what drug(s) they tested positive for, the date they tested positive, and their decree. The list of the athletes is in order, from the most recent to the oldest failed drug test.
For the athletes that decide not to get tested, well, they are automatically disqualified from the competition. Moreover, the competitor is stripped from any titles. The INBA/PNBA doesn’t mess around when it comes to each athlete’s punishment. Contenders are also banned for life from ever competing in a natural bodybuilding competition again.
It differs from show to show how they perform these tests. For example, some shows will have their athletes go backstage in the bathrooms to get drug-tested before the competition.
Of course, this level of drug testing is costly. That’s why it’s hard to crack down on all bodybuilders that are doping completely. However, contenders like Rob Terry – two times Natural Mr. Olympia and professional wrestler – randomly drug test themselves for transparency and quieting skeptics. Other natural bodybuilding leagues perform drug tests, but the dividing factor is that the INBA/PNBA does in-season and off-season testing.
Below, you can watch an exclusive clip from Generation Iron: Natty 4 Life diving into the meticulous drug testing INBA/PNBA undertakes their athletes.
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Bodybuilding and Alleged Drug Use
Bodybuilding leagues don’t endorse the use of drugs. However, they don’t test for drugs such as steroids or PEDs either. Omitting to drug test gives athletes lots of room to partake in these performance enhancers if they choose to do so.
In the digital age we live in, steroids and other PEDs aren’t behind closed doors anymore, and bodybuilders such as Dorian Yates – former Mr. Olympia – are upfront about their use of drugs to enhance their physique.
There’s no denying that performance enhancers improve your body composition. And because of the high-level competition, many athletes feel they won’t be able to compete with top contenders unless they get an edge, AKA steroids.
Natural Bodybuilding
Some athletes compete in natural bodybuilding leagues, such as INBA/PNBA, instead of the International Federation of Bodybuilding and Fitness (IFBB). In these leagues, athletes undergo state-of-the-art drug testing from the World Anti-Doping Agency (WADA) – the most elite drug testing for professional athletes. Every year WADA comes up with all banned substances.
Testing contestants levels the playing field and ensures all athletes competing don’t get an unfair advantage. But at the same time, it protects competitors and their health. Colin Congo, 2018 Mr. Natural Olympia, gave his two cents in an exclusive GI interview below.
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Furthermore, Brandon Wadas, a professional natural bodybuilder, has been outspoken about the issues in a post published on October 27th, 2021, stating, “Someone is going to literally have to die on stage before something changes in bodybuilding.”
The Hall of Shame is a wall of natural bodybuilders who have failed drug tests. As you’d imagine, this public humiliation prevents natural bodybuilders from engaging in drugs, which protects the integrity of INBA/PNBA.
Generation Iron would like to congratulate natural bodybuilders who aren’t on the Hall of Shame. We look forward to seeing you in future competitions!
Follow us on Instagram, Facebook, and Twitter to stay updated on the latest natural bodybuilding news!
John Haack Approaches World Record With Easy 400kg Deadlift
John Haack recently completed the “easiest” 400kg deadlift he ever had.
John Haack has been competing as a powerlifter and this includes putting up huge numbers in training sessions. This is what Haack has been doing in recent months. He seems to be preparing for a massive year in 2022 and it is because of lifts like the one we saw on Monday.
Haack has not been shy about sharing lifts on social media. Recently, it was Instagram that saw Haack load up 400kg (881.9lb) on a barbell and move it with ease. In fact, Haack even said that himself.
“@that_hugeasian_guy : “Do another”I will not, sir.Easiest 400kgs/881lbs has ever felt.”
Andy Huang was in the background to watch this lift and attempt to persuade Haack into performing another rep. Haack stepped up to the barbell with a lifting belt and wrist wraps. The weight came off the ground easily and did not pause at any time. Haack kept perfect form while completing a lift that looked relatively effortless.
Obviously, a lift completed in training cannot count as a world record. This does not take away from the lift and how close it was to the actual record. Haack currently holds the world record in the 90kg division at 402.5kg (887.4lb). He set this mark during the 2021 World Raw Powerlifting Federation The Bucked Up Showdown. Dan Bell currently holds the overall competition deadlift at 410kg (903.9lb), which he set at the 2021 WRPF Hybrid Showdown III.
John Haack has solidified himself as one of the best powerlifters in the 90kg division around the world. During the Bucked Up Showdown, he did something that has never been done before. Haack not only set the deadlift world record but he became the first athlete in the division to total over 1,000kg in a single competition. Haack finished with a total of 1,005.5kg (2,216.8lb). Because of this, there is some talk that Haack could compete as a strongman in the future.
Haack has built up elite strength to put up huge numbers performing deadlifts and squats. There is a chance he could be shooting to compete on a strongman competition series such as the Clash on the Coast series. Haack would be a U90kg or U105kg competitor.
John Haack has already made a name for himself in a big way. Now, he has a chance to continue to put up record-breaking numbers and maybe even venture into a new area of competition. This is what fans have to look forward to with Haack.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Brian Shaw Trains Back With Nick Best at Flex Lewis’ Dragon’s Lair Gym
Brian Shaw and Nick Best joined forces for some back training at Flex Lewis’ Dragon’s Lair Gym.
Brian Shaw and Nick Best put in some back training at the Dragon’s Lair, the Las Vegas mega gym owned by Flex Lewis. The two put in some serious work as they hoped to build some solid lats.
Getting some legit training in for high level strength athletes can prove difficult some times. A bodybuilder, powerlifter, or strongman can’t simply hope to waltz into any regular gym and put in the kind of work needed. There are only some gyms suited for the task. The Las Vegas based Dragon’s Lair Gym owned by none other than former 212 Olympia kingpin Flex Lewis.
Strongmen At The Dragon’s Lair Gym
A facility built for the hardcore lifter, the Dragon’s Lair gym has all the amenities needed for a bodybuilder, powerlifter, and strongman. It’s a gym that can is a haven for those serious about building muscle and strength. That’s exactly why strongman competitor and powerlifter Nick Best and former World’s Strongest Man Brian Shaw found themselves training at the Dragon’s Lair.
It has been great hanging out with and filming some content with @nickbeststrongman the last couple days!–Excited to show you guys what we did! Videos will be coming to YouTube soon!
Brian Shaw and Nick Best joined forces to put in some back training at the Dragon’s Lair. The two filmed their session for their YouTube channels.
The BACK DAY @shawstrength and I did at @flex_lewis gym @the_dragons_lair is up on Shawstrength YouTube page.
To see their full back training take a look below.
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What do you think of Brian Shaw, Nick Best, and Flex Lewis’ Dragon’s Lair Gym?
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.
A Strongman Guide To Diet & Proper Food Intake For Max Gains
Continue seeing Strongman gains with this diet guide.
You as a strongman clearly have a lot going on. Not only do you have to lift big weight, but you also have to consider the fact that your sport is also quite cardio-based. That means your training must be tailored to a multi-faceted style of sport. What this also means is so too does your diet. Unlike a bodybuilder, you aren’t trying to nail down a shredded aesthetic. You’re aiming to pack on that muscle and get as big as possible while also moving as functionally as possible. And that can be tricky.
With the right diet, however, you start to give yourself the energy to power through absolutely any workout. Along with the wear and tear of daily life, those worries about finding the right diet and maintaining a healthy overall lifestyle can be a thing of the past. And as you start to compete more and more, you’ll start to find your groove and routines, including those of your diet. Plus, you will find those others foods you love to incorporate into your plan even more.
Let’s take a look at a Strongman guide to diet and what it takes to get enough food for proper intake. The right amount of macros and other micronutrients can work wonders for all your gains and give you the best nutrients possible to see those Strongman gains and results you need to most.
Size & Performance
The challenge for strongmen is that their sport requires them to focus on both size and strength, as well as functional performance. You can be massive beyond belief, but if you can’t move well, those medley events aren’t going to go so well for you. On the flip side, you can be as agile as possible and still lack strength, losing all momentum on those Atlas stones. The fine line happens when you have to train for both strength, size, and athletic performance. So, while your training is obviously imperative, so too is your diet and your ability to balance all of this into one effective Strongman routine.
Let’s Talk Strongman Macros
When it comes to the amount of macronutrients you consume, you want to make sure you are obviously getting enough of all three. While protein and carbs seem like a no brainer, and of course you aren’t watching your physique like a bodybuilder, fats are huge for giving you cognitive function and energy, especially with those events that include both heavy lifting and cardio-based work.
Let’s take a look at why each of these macros are so important and we’ll give you insight into some key foods from those categories so you can plan a great Strongman diet.
Protein
Protein will absolutely be essential as this is a source of muscle. Protein is the building block of muscle so you would be neglecting your gains if you decided to neglect protein (1). You want to recover also, and the right amount of protein will help repair those worn down muscles.
Great sources of protein include:
Steak
Chicken
Salmon
Whey Protein
Eggs
Carbs
Carbs are a great source of energy and without them, you start to feel quite lethargic and low on that vital energy. As an athlete you need carbs and making sure these carbs are the right carbs can make all the different for your training and performance (2).
Great sources of carbs include:
Sweet Potato
Oatmeal
Pasta
Granola & Cereal
Fats
Fats used to have that negative connotation with it, but good fats will promote heart and brain health while aiding in energy and cognitive functioning for the best gains. As an athlete needing to remember so many details about certain events, it is no wonder why fats are essential for boosting cognition in a Strongman diet (3).
Great sources of fats include:
Avocado
Peanut Butter
Various Nuts
How About The Rest Of Those Nutrients
While macronutrients are imperative for any person, not just athletes and let alone a strongman, there are some key nutrients and other foods to heavily consider as you look to optimize this diet as best you can.
Leafy green vegetables along with other vegetables, including but not limited to spinach, broccoli, carrots, and red peppers, are full of vitamins and minerals and will greatly help with your digestive process. In terms of fruits, you want a food rich in vitamins and antioxidants (4), while also having a food with that natural sugar to give you a sweet taste. We’ll get into supplements and the benefits of a great multivitamin, but at least when it comes to fruits, this is a sure-fire way to get all those nutrients taken care of in a whole foods way.
What About Supplementation?
Training and a good diet plan will take you far, but when it comes down to it, a good supplementation plan is exactly what you need. As a Strongman, looking to those supplements that are more geared towards increasing strength, size, and a real bulk can be absolute game changers. These would include anything like creatine, mass gainers, and protein powders.
Creatine supplements are great for increasing strength and size by increasing blood flow through your muscles (5). As a result, you will pack on that lean muscle mass and change your body composition. A mass gainer will be a protein and carb packed supplement for you to take literally to gain mass. As a Strongman, this is exactly what you need and mass gainers will help get you there. Of course, we all know what a great protein powder can do for your gains in terms of muscle growth and recovery (6). For more of a bulking powder, potentially consider a whey concentrate as this will contain carbs and fat as opposed to its filtered counter part in whey isolate.
Wrap Up
You as a Strongman have a full plate. Cardio, strength work, a proper diet, and the right supplements. But at the end of the day, when all of this falls into place, it will start to work wonders for you. Definitely put a priority on your Strongman diet because this can make or break those gains which lead to those desired results.
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
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Harvard Health Publishing Harvard Medical School (2019). “The truth about fats: the good, the bad, and the in-between”. (source)
Blasa, M.; et al. (2010). “Fruit and Vegetable Antioxidants in Health”. (source)
Kreider, R. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Bader Boodai Interview: The Man Who Unleashed Big Ramy Unto The World
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Who really brought Big Ramy into the big leagues?
Every week, Iron Cinema will connect you with Generation Iron director Vlad Yudin. Giving you unprecedented inside access to the creative process behind his the Generation Iron Fitness Network. Get a first hand look at the entire journey of taking Vlad’s creative ideas to the big screen – from stories on set of films like Generation Iron and CT Fletcher all the way to exclusive behind-the-scene looks at our newest GI news and films. This week Vlad talks with Bader Boodai, owner of Oxygen gym and the man who claims to have discovered Big Ramy. As of late, Dennis James and Bader have been taking shots at each other over Big Ramy. Bader attempts to set the record straight.
Whenever I see Big Ramy step up on stage, I’m immediately amazed. Hardly ever have we seen a bodybuilder with such sheer mass compete in the IFBB. It’s no wonder many begin to place bets as to when will Big Ramy take over as Olympia champion. It seems like only a matter of time as his career is still young and he has plenty of time to hone in his conditioning. But when it comes to Big Ramy’s past and who first discovered him, there seems to be much heated debate. Particularly between Bader Boodai and Dennis James. The two have recently been at odds with each other – trading insults on separate interview shows. Though I haven’t had a chance to speak with Dennis James just yet… it’s time to hear Bader’s side of the story regarding all this. Who discovered Big Ramy? And will he truly become the unstoppable champion fans want him to be? Find out in my latest interview above.
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WWE Superstar Seth Rollins Tackled During Show, Fan Charged With Attempting Assault
The fan who attacked Seth Rollins during Raw will be charged for incident.
Anything can happen during a live television event. That was seen on WWE’s “Raw” on Monday night at the Barclays Center in Brooklyn. Following a match, Seth Rollins was tackled by a fan on the ramp. The fan was quickly taken by security and brought backstage. That fan has been charged with attempted assault and attempted violation of arts and cultural affairs for their actions, according to ESPN’s Marc Raimondi.
The incident occurred after Rollins, who is one of WWE’s biggest stars, defeated Finn Balor and was walking back to the locker rooms. The fan seemed to blindside Rollins and attempt to spear him in the midsection. It turned out to be more of a tackle and Rollins quickly put the man in a headlock before security arrived.
The broadcast caught a quick glimpse of the incident before cutting to Balor, who was laying on the mat in the ring. Seth Rollins did not need medical attention after the incident after suffering a bruised lip.
The WWE made a statement to ESPN following the incident.
“WWE takes the safety of its performers very seriously,” WWE said. “The individual who attacked Seth Rollins has been turned over to the NYPD and will be prosecuted to the fullest extent of the law.”
WWE is scripted entertainment but every now and then, there are incidents that come as a surprise. This could be an unexpected injury in the ring or an attack by an outside person. For Seth Rollins, this is not the first time that a fan has tried to attack him while performing.
Back in 2016, Seth Rollins was in the middle of the ring cutting a promo when a fan jumped the barricade and attempted to approach him. The man got in the face of Rollins before being shoved away and taken by security.
Seth Rollins made his WWE debut back in 2012 after helping CM Punk defeat John Cena to retain the WWE Championship. This was toward the end of the career of Cena and the WWE began introducing some new stars. Enter Rollins and Roman Reigns.
Rollins quickly rose to the top of the WWE and this put him on the radar for any crazed fan looking for a quick 15 minutes. The organization has made it clear that they do not condone this behavior from fans and there will be a proper punishment.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Cedric McMillan Speaks On Near-Death Experience Due To Heart Issues
Cedric McMillan opened up in an interview after an appearance as a guest poser.
There has been plenty of speculation recently about the health of Cedric McMillan. He did not compete at the Arnold Classic back in September and missed the finals during the Legion Sports Fest. While McMillan usually keeps information quiet, he recently spoke out on his health after an appearance as a guest poser.
McMillan took the stage during the 2021 NPC Armed Forces Nationals to show off a routine. Following the event, McMillan shared some information on his health, including how he almost passed away from complications with his heart.
“Back in July, I was almost dead. Like almost notify the next of kin. My wife was with me but I was out of here. But I didn’t see no white light so I don’t know if I was that close but looking at me from the outside, I was that close,” McMillan said.
“I was the hospital for about three weeks. I lost about 30 pounds. I was getting ready to go to the Arnold. I spent all of August trying to gain weight back — ignoring the doctor’s advice. then I spent about four weeks trying to get ready while I’m still sick. That lets you know how damn crazy we are.”
Cedric McMillan revealed that he was quickly trying to put back on the weight that he lost. This was in an attempt to get back in proper shape to compete in the Arnold Classic.
McMillan continued by discussing how COVID impacts bodybuilders. After contracting the virus back in March of 2020, McMillan began feeling the long-tern effects on his heart over a year later.
“The virus makes protein levels spike in your heart. It makes us bodybuilders and fitness people particularly sensitive. You would think because we exercise that we would be less sensitive but it’s something about the protein levels. Also, most athletes have an enlarged heart.”
McMillan did drop a subtle bomb by saying he plans to compete during the 2022 Arnold Classic. This is a show that McMillan won back in 2017 and has made a point to make every year.
“I’ll definitely be doing the Arnold Classic, for sure. I try to hit it every year.”
Like many have done recently, Cedric McMillan provided a call-to-action for bodybuilders. This time, he was discussing time and how important it is to give as much as possible to loved ones.
“What I do know is that at the end of the day, you guys don’t care about how many muscles we have or how many trophies we won. You just want that lost time back. All that I ask is to be patient with us.”
“When you get a chance, I guess I would say sacrifice yourself to the people that love you. We give so much of ourselves to the gym and prep and work. Give yourself to your family and the people who love you while you still have a chance.”
Cedric McMillan looks like he is back in elite shape and that will only improve as time goes on. It is always good to hear that McMillan’s health is improving and he is back to doing what he loves. Fans can now look forward to the next time he steps on stage.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
WATCH: An Inside Look At The Natural Olympia 2021 | Backstage, Posing Routines, & Awards
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A visual deep dive into the Natural Olympia 2021 competition.
November 11-13th, 2021 held the Pinnacle of Natural Bodybuilding – the Natural Olympia. This is the biggest event of the year for the INBA/PNBA natural bodybuilding league. Much like the IFBB Pro’s Mr. Olympia – it showcases the best athletes from across the world who have fought to qualify for this yearly event. With strict WADA drug testing guidelines to ensure that all athletes are natural – this event is the biggest weekend of the year for natural bodybuilders across the world.
Generation Iron was on the ground floor reporting on the event as well as capturing footage with our camera crew. We captured a behind the scenes and on stage look to give a full encapsulation of the event. With 20 divisions across both traditional and masters categories – this is one of the most super-sized bodybuilding events in the world.
You can watch our full behind the scenes look at the event above. Read on to get a full break down on the details of the Natural Olympia 2021. You can also check out our official results from the event right here.
What Defines INBA/PNBA Natural Bodybuilding?
There are many natural bodybuilding leagues – but the INBA/PNBA is certainly the biggest – reaching across the country and having athletes representing over 15 different countries across the globe. While nearly all pro bodybuilding leagues claim to condemn steroids – only certain leagues dedicate themselves to drug testing athletes before every competition. The INBA/PNBA leads in this regard. They use the most technically advanced drug test system (WADA – which is used by the Olympics) to ensure fairness across all athletes and competitions.
How The Drug Testing Works
The INBA/PNBA league uses the most sophisticated and advanced drug testing system in professional sports – the World Anti-Doping Agency (also known as WADA). WADA testing is the same system used for the Olympics every four years – and is known for it’s accuracy and quality.
The INBA/PNBA league uses WADA testing before every major competition. If a pro natural bodybuilder should fail the test, their titles are revoked and they are placed on the INBA/PNBA Wall Of Shame – a virtual list of competitors who have attempted to cheat the competitions and drug tests.
How The Judging Works
The Natural Olympia is a natural show which means that there are some differences from the IFBB shows. The biggest distinction when it comes to judging is the size of the athletes. There is not as much muscle mass for natural athletes as opposed to IFBB competitors, specifically Men’s Open. Despite the difference in size, athletes compete in similar categories.
In the Men’s Physique division, competitors perform bodybuilding poses and a T-walk. The judges have to adjust because the muscle mass is smaller despite the level of conditioning remaining high. Athletes can qualify for the Natural Olympia by competing in one PNBA competition. This has to be a professional show and they do not need to win a specific placing.
The Divisions
While there are a lot of similarities – the INBA/PNBA features a wider array of divisions that might seem familiar but with a slight twist on the typical formula you see in an IFBB Pro show. Below is a quick list of the full divisions (please note that each division also has a masters counterpart for ages 40+.
Men’s Bodybuilding Open
Men’s Classic Physique Open
PNBA Angels
Figure Classic
Men’s Sport Model Open
Women’s Sport Model Open
Women’s Physique Open
Figure Open
Bikini Divas Open
Men’s Physique Open
Women’s Bodybuilding Open
The goal for the INBA/PNBA is to provide as many opportunities for athletes to compete. Whichever physique type goal an athlete might desire there is a division for it – so long as there are enough competitors interested in competing.
Creativity is also rewarded across these divisions. The PNBA Angels must showcase custom made costumes as part of their routines. Other divisions such as the Men’s Classic Physique also usually feature some element of a costume to coincide with the posing routines.
Wrap Up
There’s no doubt that the INBA/PNBA’s Pinnacle Of Natural Bodybuilding Natural Olympia is the biggest natural bodybuilding event on the planet. This year’s showcase was no different – and we were excited to provide a deeper inside look than traditionally seen over the years. You can watch our full recap and behind the scenes look in our GI Exclusive video above.
Savannah Prez Profile & Stats
The biography, life, and accomplishments of Savannah Prez
Savannah Prez is a bodybuilder, Bikini athlete, and fitness model with a perfectly sculpted and toned physique. Her road to success wasn’t easy, but with hard work and extreme dedication, she was able to start a great career and use her platform to inspire others.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Savannah Prez
Weight
Height
Date Of Birth
125-130 lbs.
5’2”
05/16/1996
Profession
Era
Nationality
Bodybuilder, Bikini Athlete, Fitness Model
2010
Belgian
Biography
Savannah Prez was born in Belgium and was always active. In her early years and into high school, she played basketball, but wasn’t the biggest fan of sticking to such a strict routine with fixed training days and times. She was more a fan of making her own hours.
Leaving basketball, she sought other ways to keep herself active and fell in love with fitness. Making her own hours and working on transforming her body was appealing and she sought to develop it even more. But at the gym, she began making friends and entered the world of bodybuilding.
From there, she started following others on social media and desired to be a competitor herself. After making serious progress with a personal coach, she was ready for the stage and eventually competed in the 2014 Belgium Championship.
She continued to compete and prove herself a worthy competitor, gaining more and more recognition and social media attention. It wouldn’t take too long for her to amass a major following on social media. Now with a great platform, she sought to increase her intensity and put in more work for larger competitions. Balancing her life as best she can, she seeks to inspire others with her posts and work ethic so they too can see great gains like she does.
Training
Savannah works to stay toned and sculpted in a variety of ways but working her hamstrings, quads, and core work to elevate her balance and stability while also working on strengthening that lower body physique. Typically, she trains 5 days a week and performs each workout for around 40 minutes at a time.
Hamstrings
Toes Elevated SLD: 3 sets, 10 reps
DB/KB Swings: 3 sets, 15 reps
Seated Good Mornings: 3 sets, 10 reps
Bulgarian Split Squats: 3 sets, 15 reps each side
DB RDL: 3 sets, 10 reps
Quads
Barbell Squats: 4 sets, 8 reps
Leg Press: 4 sets, 8 reps
Elevated V-Stance Squats: 4 sets, 10 reps
Bodyweight Sissy Squats: 4 sets, AMRAP
Core
Plank
Plank Knee Pull
Plank Side Step
Nutrition
Savannah takes nutrition very seriously and eats every 2 hours or so to keep her metabolism going strong. Eating clean foods, she does allow a cheat meal here and there to enjoy herself but works quite hard to stick to a rigorous training plan and diet routine. Some key foods in her diet are oats, cereal, chicken, fish, rice, vegetables, nuts, and nut butters.
Supplementation
When it comes to supplementation, Savannah relies on her own supplements of choice. But for those of us looking to get a great pump and maximize growth and recovery, looking to pre-workouts, intra-workout BCAAs, and protein powders are sure fire ways to see gains. For those looking to optimize their health and wellness, definitely consider adding in a super green, omega-3, or multivitamin supplement to pump yourself with those vital nutrients.
How to Build Muscle and Stay Fit on Any Diet
How to Build Muscle and Stay Fit on Any Diet
Although there are so many different types of diets out there, building muscles and staying fit is usually on the top of everyone’s dieting agenda. No matter the type of diet you choose to follow, there are many different ways you can build muscles and get rid of unwanted fat. While you build muscle, you lose fat. This does not only make you look better, but it can also make you feel more confident and help you live a longer, healthier life. Here are some of the ways you can build muscles and stay fit on any type of diet.
Eat Lots of Protein
Protein is the number one thing you need to eat when working to build muscles. Protein can help you bulk up and is an important element for building muscles. Make sure to eat foods such as lean meats, fish, eggs, and cheese. While your diet should include protein to help build muscles, be sure to eat a variety of foods that include fruits, vegetables, grains, and carbs, which are all important to staying fit and losing weight while you continue to build muscle. In addition, eating protein before bed can help your body to continue building muscle while you sleep.
Don’t Neglect Your Veggies
While a lot of people consider heightening their intake of protein and fats, they tend to neglect eating vegetables for muscle building. When people think of building muscles, they often think of protein. Protein is not the only important building block for muscles. If you are building muscles, you should eat about 5-6 servings of vegetables a day.
Try having some kind of vegetable at every meal and for a snack. You can also double up to make sure you get enough throughout the day. Since you will be eating a higher amount of protein, vegetables can also help to ensure your digestive system is working properly.
Eat Less Calories Daily
Some diets may have you on a strict calorie intake. Eating less calories per day can help you to build muscle. Some diets may have you eating less carbs, like the Atkins Diet. Others may have you reducing carbs and increasing fat intake, like the Keto Diet. Some diets, like Weight Watchers, require you to count calories or points.
Overall, a decrease in the number of calories can help your body to burn more fat and increase muscle. While decreasing calories can help, it is important you maintain a balanced diet to keep your body moving and free from injury.
Get Plenty of Vitamins and Antioxidants
Our bodies need vitamins and antioxidants. You can get plenty by supplementing to make sure your body has what it needs for building muscle. Glutamine is one amino acid that you can take as a supplement to help build muscles. Also consider getting a good mixture of Vitamin C, Vitamin E and selenium each day. Eating fruits, vegetables, and foods that are high in antioxidants will also help you to build muscles. Even if you take a daily multivitamin, add to it calcium, magnesium, and potassium to support your growing muscles.
Get Plenty of Sleep
You might be wondering what sleep has to do with muscle building. If you don’t sleep enough, your body will not build muscle or lose fat. While some people think of sleep as a nuisance, it is actually very important not only to your health, but for staying fit as well. Getting too little sleep can increase hormone levels and decrease the amount of muscle gained after a workout. Make sure to get about 7-8 hours of sleep per night to build muscles and stay fit.
Give High-Intensity Interval Training a Try
High-Intensity Interval Training (HIIT) can be beneficial to building muscles and losing fat. HIIT involves pushing your body hard for a time and then resting. It can burn a lot more fat than when you exercise at the same pace the whole time. This supports the levels of oxidation in your muscles and allows them to grow. It can help to maintain the muscles you are gaining and should be included in your exercise routine for at least 2 days per week.
Use Heavier Weights for Fewer Reps
Whether you go to the gym or use home exercise equipment, try out heavier weights for fewer reps. It is not about the number of times you lift a weight, but it is more about using heavier weights, even if you only lift it once or twice. It can be more beneficial to body-building than doing a lot of reps. This will help you to gain muscles and lose fat more quickly. It will help you to become stronger quicker and also to gain more lean muscle.
Make Sure to Rest and Recover
Some people believe that in order to build plenty of muscles, they need to be at the gym every single day. While this is ambitious, it might not be as helpful as you would think. Giving your body time to rest and recover from an activity is very important to building muscles, losing fat and staying healthy. Taking a day or two off here and there will actually be more beneficial for you in the long run than working out every day. Your body needs time to reset and take a break from activity. Resting is just as important as working out.
These are some of the most natural ways you can build muscles and stay fit no matter what kind of diet you follow. When following a diet, it is important that you take care of yourself and do more good than harm to your body. Losing weight is not as important as maintaining your health. Other options would be to take work out supplements along with your diet. These natural ways can help you to maintain your health, stay fit, and even build muscles quicker. They can also help to ensure you are leading a healthy and happy life.
Amanda Maurois is a proud fit mom, entrepreneur and lifestyle blogger who loves to write about healthy lifestyle, fitness and entrepreneurship. Co-founder at HowTonight.com lifestyle blog. Also, be sure to follow her on Twitter.