All Posts By Presser
Krill Oil Vs. Fish Oil: Which Is Better?
Which omega-3 supplement should you be taking?
We always hear about omega-3 supplements and how important they are for our overall health. Although they are fatty acids, this is one kind of fat to keep around, and for good reason. While they are often found in many of the foods we already eat, taking omega-3’s as a dietary supplement can boost our overall health to keep us in the gym and off the couch.
Fish oil is one popular supplement many people take for a variety of reasons, including fighting anxiety and depression, improving eye and heart health, promoting bone and joint health, reducing inflammation, as well as keeping you in overall top shape to see your gains come to fruition and keep your athletic performance in top shape. Krill oil is another omega-3 supplement to consider that could potentially dethrone the popular fish oil by providing the same benefits.
There are three kinds of omega-3 fatty acids to know about when diving into the world of these supplements. The two most important ones are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both of which are found in certain kinds of fish. The third is alpha-linolenic acid (ALA), which is found in different plant sources like nuts and seeds. With both krill oil and fish oil high in EPA and DHA, with booming benefits for your overall health, the choice of which one is better becomes a little more challenging.
What Is Krill Oil?
Krill oil has made waves recently as a great alternative source of omega-3 fatty acids. Extracted from tiny sea crustaceans called Antarctic krill, this red oil has begun to hit supplement shelves to offer consumers diversity. Full of both EPA and DHA, this oil may actually be absorbed better than fish oil. The benefits of krill oil, although similar to fish oil, do offer some differences that will make you think twice about which omega-3 supplement you buy.
Krill oil can enhance bioavailability because they attach to phospholipids which make omega-3’s easier to absorb allowing for better digestion. In terms of cardiovascular health, krill oil can lower bad cholesterol and triglyceride levels, while increasing your good cholesterol levels (1) to keep your heart health stable and free from serious harm. The red color of krill oil comes from an antioxidant called astaxanthin which can support your immune system and work to reduce inflammation (2) to improve your workouts and recovery time. The presence of astaxanthin and its valuable properties makes krill oil a popular option.
What About Fish Oil?
For a long time, fish oil was the king of omega-3 supplements. Extracted from the tissue of fatty, oily fish like herring, tuna, anchovies, and mackerel, this supplement does have great benefits for your overall health as well. This golden-color oil also contains some vitamin A and D which can help with immune health, muscle function, and appetite control.
Fish oil attaches to triglycerides, which are not as effective for absorption as phospholipids. Fish oil is thought to be a great way to deal with depression (3) because omega-3’s in your blood allow for serotonin to move more easily between cells. Similar to krill oil, fish oil can also reduce inflammation and joint pain as a result of its amount of EPA and DHA found within. In terms of heart health, fish oil has the capability to reduce blood pressure and prevent plaque build-up in your arteries. As a natural and impressive supplement, fish oil is a solid choice for obtaining your omega-3 needs.
Which Is Better For You?
Both krill oil and fish oil work for your benefit to improve your overall health by pumping you with vital omega-3 fatty acids. But the question remains, which one is better for you? While much of the benefits are the same, there are some differences that may sway you one way over the other.
Some suggest that you do not need as much krill oil to match the benefits of fish oil and while that may not be a huge problem for some, those on a supplement budget may think about something like this before committing to fish oil. But in terms of effectiveness, since krill oil attaches to phospholipids, as opposed to fish oil which attaches to triglycerides, krill oil may be more easily absorbed allowing for less strain on your body and better effectiveness (4).
Krill oil also may contain more antioxidants and with the presence of astaxanthin, this makes sense. Not found in many fish oils, astaxanthin seems like krill oil’s secret weapon when it comes to fighting pathogens and inflammation and protecting your body from oxidative stress. Fish oil is well known for its benefits surrounding heart health, but krill oil has become a focal point for improving this vital organ. While both were solid choices for lowering blood sugar, triglycerides and bad cholesterol, krill oil can potentially be more effective and at lower doses (5).
While krill oil seems to be above fish oil in terms of all these properties, it should be said that fish oil does have the ability to enhance your overall health as well. It is also cheaper and more accessible than krill oil which is something to consider. Although fish oil does give you that fishy after taste, given that krill oil needs to be harvested and processed at a different rate, it makes it a lot more expensive than fish oil. Research has yet to solidify if one is totally better than the other, but it is a personal preference at the end of the day and you know your body best.
Wrap Up
Omega-3 fatty acids are vital for our overall health and provide a host of benefits to keep us healthy and operating at full capacity. With so many supplements on the market, it can be tough to choose which ones are best. Both fish oil and krill oil have amazing benefits to reduce cholesterol, aid in heart and eye health, and boost immunity while lowering inflammation. While krill oil may be slightly more effective than fish oil in most of these categories, it is important to look into both to see what will work best for you. What is for sure is that omega-3’s provide great benefits and should be a part of your dietary regimen.
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
Berge, Kjetil; Musa-Veloso, Kathy; Harwood, Melody; Hoem, Nils; Burri, Lena (2014). “Krill oil supplementation lower serum triglycerides without increasing low-density lipoprotein cholesterol in adults with borderline high or high triglyceride levels”. (source)
Ekpe, Lawson; Inaku, Kenneth O.; Ekpe, Victor (2018). “Antioxidant effects of astaxanthin in various diseases- a review”. (source)
Wani, Ab L.; Bhat, Sajad A.; Ara, Anjum (2015). “Omega-3 fatty acids and the treatment of depression: a review of scientific evidence”. (source)
Ahn, So H.; Lim, Su J.; Ryu, Young M.; Park, Hye-Ryung; Suh, Hyung J.; Han, Sung H. (2018). “Absorption rate of krill oil and fish oil in blood and brain of rats”. (source)
1MD. “The Latest Clinical Research on the Benefits of Krill Oil”. (source)
Pro Figure Athlete Melissa Bumstead Accused & Arrested For Receiving Steroids In Mail
Melissa Bumstead was arrested on Friday.
Melissa Bumstead, professional bodybuilder and social media influencer, was arrested on Friday after being linked to a package from Canada containing multiple anabolic steroid medications, according to TC Palm.
The Martin County Sheriff’s Office investigators listed Bumstead as an “importer” of the drugs being shipped from Montreal, Quebec. She was arrested on six felony counts of possession of controlled substance without a prescription.
A package being delivered to Bumstead was flagged on Sept. 1 and received an extensive exam by U.S. Customs and Border Patrol officials. This is where the investigation began. This package contained steroids and prescription medications. On Sept. 8, a Homeland Security Investigations agent contacted the sheriff’s office when another package was being delivered to Bumstead. This one contained testosterone propionate, drostanolone propionate, and oxandrolone.
The package was delivered to the 5400 block of Southwest Landing Creek Drive in Palm City by a detective. After opening the package, a powder was left on Bumstead’s hands as evidence that she did, indeed, open the tracked shipment.
The home address where the package was sent was linked to an LLC of Bumstead’s brother, Chris Bumstead. Chris, of course, is the current and two time Classic Physique Olympia champion. It is unclear if any charges will be pressed against him at this time. Melissa Bumstead was released from Martin County Jail on Sept. 11.
Bumstead has been in Florida with her brother, Chris, preparing for the 2021 Olympia, which is set to take place on Oct. 7-10 in Orlando.
This story is still developing and Generation Iron will provide updates as more information becomes available. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
LeRoy Walker Training To End Dispute And Demolish Strict Curl World Record
LeRoy Walker is out to prove that his world record is not a fluke.
LeRoy Walker has been a force in the strict-curl game and that was solidified when he set the world record. Back in August, Walker broke the record with a 114kg (250lb) lift and now, he could have his sights set on bigger numbers.
After his record-setting lift, Walker dealt with some criticism from the likes of Nizami Tagiev and CT Fletcher. Tagiev stated how Walker’s lift should not be recognized and made a call to action for the rules to be fair.
“THE RULES AND JUDGING SHOULD BE THE SAME FOR EVERYONE! I AM FOR FAIR SPORT AND FOR JUSTICE! RESPECT FOR ALL ATHLETES FROM DIFFERENT COUNTRIES! AND LET’S BE HONEST WITH OURSELVES FIRSTLY!,” Tagiev said.
Since then, Walker has been going crazy in the gym putting up big numbers for reps in hopes of setting a new record mark.
[embedded content]
LeRoy Walker broke the previous world record by a single kilogram held by Denis Cyplenkov. Back in June, he set the American strict curl record with a 102.5 (226lb) lift. This is a lift that has also been sought after and Walker is looking to build on his records and show that they are not a fluke.
“I’m just getting started,” Walker said in an interview with Generation Iron. “Between now and March, I’m going to perfect, I’m not going to go 255, I’m not going to go 260, I’m going to go 250 every single time. I’m going to bury this record three times in a row so it is so picture perfect and flawless. Those are the headlines I’m going to make.”
Walker has taken to Instagram to show his progress and it is looking like there could be some big attempts coming up in the near future.
“205/8 PR on preacher curls. Nothing crazy #arnoldclassictraining has begun. Feeling stronger than ever. For massive strength gains, nothing does it better than heavy volume sets on the preacher curl.”
LeRoy Walker has become a true force in powerlifting. Despite some controversy, he seems to have his mind set on bigger and better goals that we could see coming very soon.
There will be more information on this story as it begins to update. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Lukas Osladil On Bodybuilding Since 10 Years Old: I Have Taken No Real Breaks For 31 Years
[embedded content]
Lukas Osladil’s Rise: From Bodybuilding At 10 Years Old To Mens Open Olympia Threat
Lukas Osladil is a pro bodybuilder that epitomizes the saying, “slow and steady wins the race.” He’s a true threatening competitor in the top contenders at the Mr. Olympia. But it took him a journey of 31 years to get where he is today. He decided to become a bodybuilder at the young age of 10 years old. Since then he’s never looked back and taken nearly no breaks in his journey towards improvement and success. In our latest GI Exclusive interview, Lukas Osladil details his origins in bodybuilding at 10 years old and the rigorous journey to becoming pro.
Lukas Osladil is a bodybuilder with an incredible physique that has been competing as a pro since 2011. But his journey in bodybuilding started much earlier than that. Bodybuilding has been his passion since 10 years old. As if it was almost fate, Osladil woke up one morning and quickily decided that he wanted to dedicate his life to being a bodybuilder. He knew nothing about the sport, what was required, or even how to train and diet. He simply knew that he would do whatever was in his power to build muscle mass – starting out by simply doing push ups every day.
“But I don’t know why did I make the decision to start bodybuilding but I think it must have been from some dream I had the night before,” Lukas Osladil states in our interview. He continues:
“Because I don’t know why – why would I decide so quick after I woke up? At the time I was 10 years old and my weight was 28 kilograms [61 pounds]. I just knew to build muscles you need to start using weights many times a week or something and then it will grow. But that’s all I knew about it.”
It of course took Lukas Osladil many years to eventually learn the true techniques and practices of competitive bodybuilding. But his heart and spirit remained dedicated from that moment forward every single year. He grew up in a town with no bodybuilding outlet. He hadn’t seen a bodybuilding show before. He simply used willpower to turn this into his life’s work.
Lukas Osladil proudly can claim that he has been bodybuilding in some capacity for 31 years. He had never taken a break and always put bodybuilding as his main priority. From what we can tell – this will remain his tactic until he retires – hopefully with a Sandow trophy under his belt.
Lukas Osladil details his dedication speaking with Vlad Yudin in our interview:
“And since the day I decided to do bodybuilding, I have been doing it until now and I’ve never stopped. The biggest break I’ve had was maybe like two weeks in the 31 years. And then one week maybe every year or every other year. So no big break or something.”
It’s often said bodybuilding is a lifestyle. Lukas Osladil is a pure embodiment of that motto. Before it was a sport he competed in. Before it brought him any money or possibility of a career. Osladil dedicated his entire waking life towards self improvement in bodybuilding. He has since won the Arnold Classic South America and placed in the top 10 of the Mr. Olympia.
He may still be some steps away from becoming an Olympia champion – but based on his dedication over the past three decades, we can imagine a future of continued slow and steady improvement. A championship title might still be in the cards.
You can watch Lukas Osladil go into full detail about his bodybuilding origins in our latest GI Exclusive interview segment above!
Julia Vins Profile & Stats
The biography, life, and accomplishments of Julia Vins
Julia Vins is a powerlifter, fitness model, and social media influencer from Russia, known for her real dedication to lifting and her unique looks. An accomplished powerlifter and two-time world champion, as well as having a real presence online, she is motivated to continue to compete and inspire others so they can achieve their goals as well.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Julia Vins
Weight
Height
Date Of Birth
135-145 lbs.
5’5”
05/21/1996
Profession
Era
Nationality
Powerlifter, Fitness Model
2010
Russian
Biography
Julia Vins first began lifting at the age of 15, her goal being to get stronger and build more confidence. But what she found was a real love for lifting and the opportunity to try powerlifting came up. But she needed a coach. Her school only had a powerlifting coach and a kettlebell lifting coach, and as someone who wanted to develop a strong and balanced body, she chose powerlifting.
Soon after, she was competing and slowly rose to fame in Russia as a powerlifting athlete and fitness icon. Now, an accomplished powerlifter, she seeks to continue to set new PRs for herself and prove to the world just how strong she can be. As a fitness model and social media personality, she offers advice and tips to those interested in weightlifting so they too can reach their goals like Julia has.
Training
Julia is in the gym usually five time a week, and one of those days is a cardio session. For her, having longer, more high volume workouts gives her the ability to build slight endurance without the need for cardio machines. She trains every muscle group and focuses on compound exercises with some isolation ones sprinkled in. Her training is really dependent on her mindset and a willingness to push as hard as possible in the gym.
Chest Workout
Cable Flys: 3 sets, 10 reps
Flat Dumbbell Press: 3 sets, 10 reps
Incline Dumbbell Press: 3 sets, 10 reps
Pec Deck: 3 sets, 12 reps
Shoulder Workout
Military Press: 3 sets, 10 reps
Rear Delt Fly: 3 sets, 8 reps
Lateral Raise: 3 sets, 12 reps
Front Raise: 3 sets, 12 reps
Legs & Calves:
Squats: 3 sets, 8 reps
Leg Press: 3 sets, 10 reps
Leg Extensions: 3 sets, 10 reps
Seated Calf Raises: 3 sets, 12 reps
Treadmill: 30- 90 minutes
Nutrition
As a powerlifter, Julia needs plenty of calories to ensure she stays fueled and powered for all her workouts. Protein is the main focus for Julia, but she also looks at healthy carbs and fats to round out her macronutrient routine. For carbs, she tends to focus on slow-releasing sources like brown rice and sweet potatoes. She will also indulge in a cheat meal once a week, which can be anything she wants.
Foods that Julia needs to have at all times include: beef, chicken, eggs, rice, buckwheat, oatmeal, green vegetables, beans, and certain dairy products.
Supplementation
When it comes to supplementation, Julia knows exactly what she needs to thrive inside and out of the gym and while she uses her own respective brands, having a good routine yourself can be a game changer. An intra-workout BCAA will work to keep that energy high to not allow fatigue to settle in. For those looking for fat loss, CLA supplements can work to lean you down, as well as fat burners. Protein powders, pre-workouts, and creatine can all build muscle and work to increase strength, and a quality multivitamin or omega-3 supplement can pump you with essential nutrients to keep you healthy overall.
Jay Cutler Will Be Part Of International Sports Hall Of Fame Class of 2021
Jay Cutler will receive the honor after his legendary career in bodybuilding.
Jay Cutler put together a legendary career as a bodybuilder and he will be honored for his accomplishments. Cutler will be inducted into the International Sports Hall of Fame as part of the Class of 2021. Chairman Dr. Robert Goldman took to Facebook to announce the incoming class.
The ceremony will take place on Oct. 9 during the 2021 Olympia in Orlando. In 2020, Goldman hosted the ceremony along with Arnold Schwarzenegger during the 2020 Arnold Sports Festival. The post by Goldman featured all information on the upcoming awards along with the other names that Cutler will join as part of the class.
Cutler will join NFL Hall of Fame Marcus Allen, WWE’s Stephanie McMahon, seven-time World Karate Champion Billy Blanks, World Fencing Champion Peter Westbrook, and US National Tae Kwon Do Champion Ernie Reyes.
Jay Cutler began training for competition when he was 18 years old. He earned his pro card in 1996 after winning the NPC National and this was the beginning of one of the best careers in the sport.
Cutler immediately made an impact on stage. He earned three victories at the Arnold Classic in 2002, 2003, and 2004. This set up what would be years of dominance in the biggest competition of the year.
Despite Cutler’s success in the Olympia, it was not easy to get to the top. He placed second in four times behind Ronnie Coleman, who still holds the record with eight victories. Cutler was able to get over the hump in 2006 when he defeated Coleman and won his first Olympia. He would then go back-to-back in 2007 before being topped in 2008 by Dexter Jackson.
Cutler would get back on top in the very next competition and win his fourth in 2009. He returned to stage in 2011 and was defeated by seven-time champion Phil Heath. Cutler would retire following a sixth place finish in the 2013 Olympia.
There is no doubt that Jay Cutler competed in one of the best eras of bodybuilding against some of the top competitors in the world. He has put together one of the best careers in the sport and will now be honored for the work he has put in.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Dr. Testosterone: “Diuretics Are An Instant Danger And Can Kill You Right Away”
[embedded content]
Dr. Testosterone details why diuretics and insulin are the two most dangerous drugs used in bodybuilding.
Dr. George Touliatos, aka Dr. Testosterone, has often been outspoken about his support for steroid use in the sport of bodybuilding. In fact, he believes that steroids, while causing long term health issues, are no where near the biggest threat to a bodybuilder’s health. According to Dr. T, diuretics and insulin are the two riskiest drugs commonly taken by competitive bodybuilders. In our latest GI Exclusive interview, Dr. Testosterone focuses on diuretics and how quickly that can turn dangerous.
Over this past summer, there was a sudden series of bodybuilder deaths that made headlines in the industry. Many of the deaths were competitors under the age of 50. It was a sad stretch of time in bodybuilding. While there were no direct links between the various deaths – the news reignited a conversation about health in bodybuilding. Jake Wood, owner of the Mr. Olympia, even made a comment lobbying for healthier standards in the sport.
We recently had a chance to reconnect with Dr. George Touliatos, also known as Dr. Testosterone. We decided to take this opportunity to ask him about the health dangers in bodybuilding. Most specifically, if diuretics were a real danger in the sport – and just how necessary they are for success as a pro bodybuilder.
There are many experts and athletes who have begun to speak out about the use of diuretics in bodybuilding. Legendary bodybuilder Ronnie Coleman went on the record to say that he thinks they should be completely banned from the sport. So just how dangerous are these drugs really?
Dr. Testosterone makes it clear that diuretics are one of the riskiest drugs a bodybuilder can take. When used correctly, they are harmless. But the consequences for misusing diuretics are fast and have a high change of being fatal. Misuse of diuretics can lead to a bodybuilder to pass out quickly after use – and if not treated fast enough can lead to death.
Dr. Testosterone stresses that this is only the case when misused. But compared to other drugs used in the sport – the cost for accidentally overdosing can be swift and deadly.
“Diuretics are an instant danger and can kill you right away,” Dr. Testosterone states in his interview. Other PEDs can have long term health effects but very few can lead to sudden major health consequences like diuretics. The only other drug with that kind of sudden danger is insulin.
So how prevalent is diuretic use in the sport. Is it a “mandatory” aspect for athletes to achieve the quality of physique we are familiar with on stage? Dr. Testosterone flip flops on this question for a moment – then seems to ultimately say that, as it stands right now, they seem to be a required aspect of bodybuilding contest prep.
“When you want to have ripped glutes, you know, this is the final touch. The ripped glutes. To be shredded,” Dr. Testosterone states in our interview. He continues:
“Because the Christmas tree, the hams, and the pecs are striated even four weeks out. But the glutes, which is what they see from the rear, you know? And they judge the conditioning out of this. I guess, they [diuretics] are mandatory. It depends on how you use them.”
You can watch Dr. Tesosterone go into full detail about diuretics in bodybuilding by watching our latest GI Exclusive interview segment above!
How Chul Soon Hwang Works Out For A Classic & Chiseled Physique
This workout from Chul Soon is one to give you a great classic physique.
Chul Soon Hwang is a Korean Bodybuilder with a chiseled physique that gives him the classic, old school look. As a successful bodybuilder winning numerous contests, he has also appeared in commercials and TV shows and is a national and international sensation.
When it comes to our workouts and the inspiration we need to see a shredded and classic physique we will love, we need to look to bodybuilders and professional athletes who have done these workouts before. They are living proof of what can happen when you put your mind to it for they’ve done all these workouts before. With so many websites and influencers claiming to know exactly what works, looking to those professional bodybuilders for advice will prove worthwhile for all your gains.
Chul Soon Hwang has made a name for himself both at home and abroad and this classic, old school physique reminds those bodybuilding fans of the older days when that massive aesthetic was chiseled and beyond defined.
Full Name: Chul Soon Hwang
Weight
Height
Date Of Birth
215-225 lbs.
5’10’’
09/01/1983
Profession
Era
Nationality
Bodybuilder, Celebrity Personal Trainer, Fitness Model
2010
Korean
As someone who understands the importance of nutrition and training, Chul works hard to stay in those strict guidelines, but enjoys diversifying things so they stay interesting. That old school physique is cool and one to certainly envy and this workout from Chul can get you on your way to that chiseled aesthetic.
About Chul Soon Hwang
Chul began weightlifting at a young age for the main reason of respect. He wanted those around him to see him as something admirable. At first, his long training sessions of nearly 2-3 hours were not as efficient as they could have been. Once he realized this, Chul began to follow a structured workout program, focused on his diet, and changed his mindset so he could see the gains he wanted most.
Once that physique began to take shape, he started competed in bodybuilding competitions and shows, and would soon become a well-known force, working as a celebrity personal trainer and appearing in commercials, magazines, and TV shows. Using his platform, Chul seeks to better the lives of those around him and inspire others to get as big and defined as they want.
Chul Soon Hwang Training Routine
When it comes to his training, Chul focuses on compound movements to work many muscle groups and save time. His exercises reflect those of the Golden Era which give him that classic and old school look. Strength and size are beyond important and the balance between those should never be overlooked.
Day #1: Back
Exercises
Sets
Reps
Wide-Grip Cable Pulldown
3
10
Close Grip Rows
3
10
Seated Rows (Normal Grip)
3
8
T-Bar Row
3
8
Rack Pull
3
10
Pull-Ups
3
Until Failure
Day #2: Chest
Exercises
Sets
Reps
Dumbbell Chest Press
3
10
Incline Machine Press
3
10
Cable Chest Fly
3
12
Pec Deck Machine
3
12
Dumbbell Fly
3
10
Day #3: Legs
Exercises
Sets
Reps
Hack Squat
3
10
Leg Press
3
10
Hamstring Curl
3
12
Leg Extension
3
12
Standing Calf Raise
3
15
Day #4: Biceps & Triceps
Exercises
Sets
Reps
Single Arm Triceps Extension
3
10
Preacher Curl with EZ Bar
3
10
Close-Grip Bench Press with Triceps Focus
3
10
Barbell Curl
3
12
Single Arm Preacher Curl
3
8
EZ Bar Skullcrushers
3
12
Day #5: Shoulders
Exercises
Sets
Reps
Standing Overhead Press
3
10
Dumbbell Alternating Front Raise
3
12
Lateral Raise
3
12
Reverse Pec Deck Machine
3
10
Dumbbell Rows
3
10
Featured Supplement For A Chiseled Aesthetic
For those looking to get a massive and chiseled aesthetic, having the right supplements on your shelf can be a game changer. Things like pre-workouts, which can boost energy and provide for muscle pumps, and intra-workout BCAAs, which can burst through fatigue and enhance recovery, are great for those pre- and mid-workout needs. Something like a protein powder can work to boost growth and recovery and others like creatine, super greens, mass gainers, and multivitamins will each work in their own respective way so you get the most out of your training and nutrition routines.
But a fat burner is something that can work to kickstart your metabolism and shed that unwanted fat so you get a lean and shredded aesthetic others will certainly envy. The best part is, this fat burner from Kaged Muscle is stim-free, so you get all the benefits minus the side effects of stimulants.
Kaged Muscle Clean Burn
Code GENIRON10 For 10% Off
Kaged Muscle Clean Burn is a great stim-free fat loss solution to tackle any weight loss needs. With great fat burning ingredients and a powerful formula, this is great for weight loss or weight management.
Kaged Muscle Clean Burn is a great stim-free fat loss solution to help tackle any and all weight loss needs. Designed with cutting edge and premium ingredients, this will work to offer thermogenic weight loss and is loaded with active ingredients. An effective supplement for losing weight, as well as weight management, Clean Burn offers the best fat burning benefits in a special blend with the right combination of powerful ingredients. Getting lean and ripped has never been more possible with clean burn.
Use code GENIRON10 for 10% off! Also, check out our individual review for Kaged Muscle Clean Burn here!
Check out our list of the Best Fat Burners for more great fat burning products!
Wrap Up
This workout from Chul Soon Hwang is certainly one to give you that chiseled and shredded aesthetic bodybuilding fans will admire. That old school look reminds fans what the sport used to be and this workout from Chul is great for seeing the gains you want most. The right training routine can greatly influence your gains so you see the best when it comes to your training and performance goals. Having a solid supplementation shelf can also give you the best when it comes to pumping your body with the essentials to grow. Give this workout from Chul Soon Hwang a try and see what it can do for all your gains today.
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 Chul Soon Hwang Instagram
7 Unhealthy Foods That Are Surprisingly Good For You
Dietary Myths That Need Busted
When it comes to health, it often feels like nothing is simple. There seems to be a never-ending stream of conflicting recommendations from a number of health writers.Far too often the advice they provide comes in the form of blanket recommendations based on science from years gone by which is often riddled with inconsistency.The main demonstration of this is seen in the way that many foods are labeled “bad” or “unhealthy” when in actuality, a number of these unhealthy foods may be beneficial to our health.This article will look beyond much of the 2-dimensional thinking of many of the writers and highlight 7 unhealthy foods that could actually be good for your overall health.
The 7 “Unhealthy” Foods
This section will provide details on the health qualities associated with the 7 unhealthy foods – a number of the foods on the list may surprise you!
1) Fried Food
The recommendation for years has been to avoid fried food as far as possible due to its perceived negative impact on health.While cooking food in oil will certainly add calories, a number of fat-soluble vitamins (vitamin A, D, E & K) and substances such as beta-carotene, lutein, and lycopene require fat to be absorbed (1).While consuming fat is important, it is crucial that a number of guidelines are followed when cooking with fats and oils.Look to use oils that have a high smoke point; this is simply the temperature at which the oil will begin to smoke.Allowing the oil to smoke will negatively alter the chemical make-up of the oil and the food that is then fried be detrimental on health (2).Ideally use olive, avocado, peanut, walnut or sesame oil for frying as they all have a high smoke point.Butter, coconut, and extra virgin olive oil are three examples of oils that have a lower smoke point and therefore are not a great option for cooking at high temperatures.It must be stated that for low-temperature cooking, butter, coconut oil, and extra virgin olive oil are perfectly suitable options.Some have suggested that cooking oil at high temperatures can change the chemical composition so much that oil becomes an unhealthy trans fat.It is important not to reuse your oil time & time again as this is more likely to cause this change into trans fat.
2) Trans Fats
Trans fats, which are a type of unsaturated fat, are very uncommon in nature and are typically formed during the manufacturing process of specific foods.Trans fats are commonly found in our favorite junk foods and many believe that they can clog the arteries and onset a host of medical problems.In particular, there is an association between consuming trans fats and the lowering of good cholesterol (HDL) & the increase of bad cholesterol (LDL).However, it is not commonly known that trans fats can have a positive impact on your heart health. Furthermore, it has even been suggested that trans fats may have fat-burning and cancer-fighting qualities!There is a particular type of trans fat, known as conjugated linoleic acid or CLA which is believed to be responsible for these positive effects.CLA is found in a number of food sources, such as meat and dairy, and our bodies produce a small amount of it too.Studies looking at the impact of CLA have found the substance to be effective for reducing the risk of heart disease, type 2 diabetes and even reducing the growth of tumors (3).
3) White Rice
Over the years, brown rice has emerged as the ultimate food choice for the health-conscious individual, believing it to be a better option than white rice.Brown rice is consumed by many as it contains more protein and fiber than white rice. Furthermore, white rice is associated with a large blood sugar spike whereas brown is not.While it is true that brown rice contains more protein than white, it is an insignificant amount difference.In terms of fiber, brown rice does contain more but you’d be better of getting your fiber through more nutrient-dense sources such as fruit and vegetables.And while brown rice doesn’t raise blood sugar levels as much as white rice, once again this is not significant or detrimental to health in any way.The final consideration that should be made with brown rice is phytic acid which is the acid which gives the rice its color.The issue with phytic acid is that it can inhibit enzymes that are required for the breakdown of food and prevent the absorption of key minerals (4).White rice meanwhile has an abundance of easily digestible vitamins and minerals which are essential for maintaining health.
4) Ketchup
There was once a day were ketchup was classed as a portion of veg however, nutritionists didn’t take this well.Ketchup was quickly given “junk food” status and that is where it has remained since. Providing you use a brand of ketchup that is low in sugars (like fructose), ketchup has good properties for health.Ketchup may be specifically healthy due to the high amounts of lycopene it contains which is an antioxidant found in tomatoes.It is easily absorbed by the body when tomatoes have been cooked and therefore, products like ketchup are a great source of bioavailable lycopene.Lycopene is associated with reducing the chances of developing a stroke, diabetes, heart disease, infertility, osteoporosis, and prostate cancer.
5) Bacon
There is no doubt that bacon is one of the most heavily demonized foods in existence as a result of the amount of saturated fat associated with it.Considering that recent research has busted a number of myths surrounding saturated fat and quelled many fears about it, it’s time to revisit bacon.The fat contained within bacon is mostly healthy saturated and mono-saturated fats, primarily in the form of oleic acid which is the same type of fat found in olive oil.Furthermore, when you consider the nutrients that are most important in human health, many of them come from organ meats as well as fruits, vegetables, nuts, herbs, and seeds.In addition, pork is also well known to contain a range of important nutrients for improving health and maintaining function.
6) Potatoes
A study by Harvard University first cast doubt on the consumption of potatoes. The research investigated a large population of individuals and their disease rates.One of the many conclusions that the researchers came to was that eating potatoes regularly causes spikes in blood sugar levels and therefore contributes to being overweight.The issue with this research is that the study included potato products such as french fries and potato chips which evidently skewed the results.No other studies on this topic have found a link between potato consumption and being overweight.Potatoes contain a large number of phytochemicals, carotenoids, flavonoids, vitamins, and minerals which all have an important role to play in promoting health (5).
7) Beer
When it comes to alcohol and health, many focus on the negative impact that overconsumption of alcohol can have on health rather than the positives.Wine and beer both contain polyphenols which may have heart-protective qualities. Furthermore, both drinks contain an array of vitamins and minerals.Beer has been found to have a higher amount of niacin, B5, B12, selenium, folate, silicon and selenium than wine does.When selecting a beer, the darker, full-tasting beers tend to be greater in nutrients rather than light and watered-down beers. Wine, on the other hand, has a greater amount of calcium, zinc, potassium, magnesium, iron, and manganese than beer does.Beer is typically lower in calories than wine which is due to the fact that wine generally has greater alcohol content than beer – therefore, if weight loss is the goal, beer may be the better choice.
Key Points to Take Away
1) By using the right type of oil or fat, fried foods are not necessarily bad for your health2) Although demonized, trans fats can actually promote cardiovascular health, leanness and fight cancer 3) White rice may make a better choice than brown rice as a number of nutrients found in brown rice are not bioavailable.
4) Providing that ketchup has not been sweetened with sugars (such as fructose), it is an excellent source of lycopene.
5) The majority of fat found in bacon is oleic acid which is a mono-saturated fat. This is the same kind of fat that is found in olive oil.6) While wine and beers both contain a number of nutrients, beer may be a slightly more advantageous choice as it contains fewer calories than wine.
Final Word
While many will continue to label produce as either “good foods” or “bad foods”, hopefully, this article has highlighted that often foods that are considered unhealthy actually may have a positive impact on health.
References:
1-Albahrani, Ali A.; Greaves, Ronda F. (2016-2). “Fat-Soluble Vitamins: Clinical Indications and Current Challenges for Chromatographic Measurement”. The Clinical Biochemist Reviews. 37 (1): 27–47. ISSN 0159-8090. PMC 4810759. PMID 27057076.
2-Vieira, Samantha A; McClements, David Julian; Decker, Eric A (May 7, 2015). “Challenges of Utilizing Healthy Fats in Foods123”. Advances in Nutrition. 6 (3): 309S–317S. doi:10.3945/an.114.006965. ISSN 2161-8313. PMC 4424769. PMID 25979504.
3-Lehnen, Tatiana Ederich; da Silva, Marcondes Ramos; Camacho, Augusto; Marcadenti, Aline; Lehnen, Alexandre Machado (September 17, 2015). “A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism”. Journal of the International Society of Sports Nutrition. 12. doi:10.1186/s12970-015-0097-4. ISSN 1550-2783. PMC 4574006. PMID 26388708.
4-Gupta, Raj Kishor; Gangoliya, Shivraj Singh; Singh, Nand Kumar (2015-2). “Reduction of phytic acid and enhancement of bioavailable micronutrients in food grains”. Journal of Food Science and Technology. 52 (2): 676–684. doi:10.1007/s13197-013-0978-y. ISSN 0022-1155. PMC 4325021. PMID 25694676.
5-King, Janet C.; Slavin, Joanne L. (May 6, 2013). “White Potatoes, Human Health, and Dietary Guidance12”. Advances in Nutrition. 4 (3): 393S–401S. doi:10.3945/an.112.003525. ISSN 2161-8313. PMC 3650512. PMID 23674809.
Clean Up Your Form: Performing The Power Clean
The Olympic lift of champions.
Anyone who is anyone in the bodybuilding community has incorporated the power clean at least once in their training routine. The exercise is a classic amongst athletes who require strength and the building of muscle groups. But are you performing the lift correctly?
The key to seeing results in the gym is performing an exercise multiple times with good technique and avoiding injury at all costs. We’ve already touched on the keys to avoiding injuries in the gym and coupled with learning the proper technique, you’ll be performing the power clean and press with general ease, turning yourself into a beast in the process.
Front Squats from Racked Position
A great way to learn proper technique for the power clean is to start off in the racked position and perform front squats with the bar. By placing the barbell in a squat rack the user can walk up to the bar until it touches their neck, lift it from the rack and perform front squats while the bar rest on the deltoids.
This motion is essential to performing the lift once you’re confident with the technique. Wrist flexibility will prove to be another essential to performing the technique correctly. If the wrists remain stiff the likelihood of injury raises exponentially. Warming up the wrists by doing wrist circles will prove beneficial to maintain wrist health.
Once the bar is resting on the delts and your grip is secure, lift the bar and step back away from the rack and begin performing squats. Keep the hips back and bend down, being sure that your knees don’t move forward in front of your toes. Performing such an action would put added stress on the knees which could prove pretty damaging.
Complete the squat by standing back straight being sure to keep the back straight to avoid putting unneeded pressure on the back. Performing this action continuously will help you get into the proper motion when it comes time to performing the entire lift.
Grip
There are two grips used for the power clean: the hooked grip and the close grip. The hooked grip requires you to put the thumb over the bar while the fingers hook around the some. The closed grip is a normal overhand grip on the bar with the thumbs on the outside of the fingers like making a fist. Like everything there’s a give and take with every different technique. Though the closed grip is much more comfortable and natural for most, beginners and advanced alike, the hooked grip allows you to lift more weight.
The Lift
Remember the front squats explained before? Well this is where you can put that technique to good use. There are a few specific motions that must be followed when you’re going to perform the entire power clean. Firstly, the initial pull will give you the leverage needed to perform the catch. Approach the barbell, close enough for your shins to touch the metal, being sure to stand at the center of the bar. Bend at the waist, then bend the knees and grab hold of the bar with a overhand grip.
The key to the initial pull is to keep the bar close to your thighs once you lift for added leverage. The lift should be an explosive motion from squatting position, knees bent, back straight, elbows flared, and hips back. You then push up from squatting position and lift with your legs. Once the bar is past your knees, push forward with the hips in order to stand in a more straightened position, keeping your arms loose all the while.
The Catch
Once the bar is lifted up, use your toes, ankles, knees, and hips to carry the bar up past the hips, past the stomach and up to the shoulders. The key to completing the catch is by squatting down again and positioning yourself under the bar, spreading your feet a bit wider for stability.
Remember to maintain a sturdy grip and to perform all of this in a quick motion. Bending the elbows and being sure that the upper arms are parallel to the ground, the bar will fall into the palms completing the catch. Once the bar is caught it’s all a matter of using your legs to stand up straight and complete the lift.
The power clean is an impressive exercise for bodybuilders, power lifters, and other athletes looking to gain functional strength. Remember, it’s all in the technique. You can’t use just one body part or the other to pull off this lift, it’s all in a matter of using your entire body all at once to pull off things off without a hitch.
What’s your opinion on this Olympic lift? Let us know what you think in the comments below and follow us on Facebook and Twitter.