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7-Day High-Protein Diet Plan for Weight Loss
You probably know that protein is the go-to macronutrient for building muscle and getting strong. But did you know it is just as vital for anyone trying to strip body fat?
Protein is, in fact, the key to winning the weight loss war. In this article, we discover what lies behind protein’s fat-fighting power and find out how you can optimize your diet to benefit from this amazing macronutrient. We’ve also included a complete seven-day protein diet plan for weight loss.
Protein and Weight Loss
The word protein is derived from the Greek word proteios, meaning ‘most important.’ It is one of the three macronutrients, along with carbohydrates and fats.
There are three ways protein helps us lose body fat:
It helps us build lean muscle tissue. Once you remove the water, muscle tissue is almost exclusively made of protein.
Protein has a higher thermic effect than carbohydrates and fat. Around 25% of protein calories are used during digestion, compared to just 6-8% for carbs and 2-3% for fat.
Protein fills you up, which helps you go longer between meals without feeling hungry.
A large number of studies have shown that the combination of these three factors is effective for fat loss. People that eat more protein lose more fat, retain more muscle tissue, and are satiated for longer throughout the day.
In contrast, studies have shown that lower protein intake leads to overeating, fat gain, and muscle loss. Such results have led some researchers to propound the protein leverage hypothesis, stating that humans should prioritize protein consumption over other dietary components. We eat more food when we have less protein in our meals and vice-versa. [1]
The protein leverage hypothesis seems to gel with what we see in society. Researchers have been scratching their heads for decades at the statistics which show that the wealthiest people in society are also the leanest, while the poorest people are the fattest. Of the three macronutrients, protein is the most expensive. So, if all you eat is low-quality, mass-produced food, you’ll need a lot more to reach your daily protein target.
The bottom line is that you will get bigger and fatter if you eat cheap, low-protein foods.
Not All Proteins Are Created Equal
Protein is a lot like a train engine, with many cars adjoined to it. Each of those cars is an amino acid. You may know that 60% of your body is water. Well, the balance of 40% is mostly taken up with protein. That is because protein is the building mortar of every single part of us. Our skin, hair, toes, muscle cells, and organs are all made of protein.
Animal Protein Sources
There are twenty amino acids, which are the building blocks of protein. Of these, nine are essential, meaning the human body cannot manufacture them, and they must come from the foods we eat. The nine essential amino acids are:
Phenylalanine
Valine
Threonine
Tryptophan
Methionine
Leucine
Isoleucine
Lysine
Histidine
When it comes to building muscle, leucine is the most important. Muscle is crucial to fat loss. That’s because muscle tissue takes five times more energy to maintain itself than fat tissue! So, every extra pound of muscle on your body will help you burn more calories throughout the day — even while sleeping.
As a result, a higher amount of muscle mass will give you a higher resting metabolic rate. You will also burn more calories during digestion.
Maximum protein synthesis happens when you have 1.5 grams of leucine in your muscle tissue. Leucine-rich foods include:
Chicken breast
Cottage cheese
Soybeans
Whey protein
How Much Protein Do You Need?
Researchers have tried to figure out the ideal protein intake in terms of protein leverage. They believe that 30% of total calories is about right.
In a meta-study, researchers examined 24 weight-loss studies that compared higher protein diets (25 to 35% of total calories) with standard protein calories (12 to 18%); study participants ate the same amount of fat and total calories. On average, individuals who ate more protein lost one pound more over various durations, from a month to a year. [2]
Now, you may think that one pound isn’t much. However, the subjects ate the same amount of food. Those eating more protein not only lost slightly more weight but also improved their body composition by gaining a small amount of muscle and eating more fat than those who ate less protein.
So, if you eat 2,000 calories daily, you must consume 750 protein calories daily. To find out how many grams that is, we need to divide that figure by four (because there are 4 calories in every gram of protein).
750 / 4 = 187.5 grams of protein
The most effective way to get this protein into your body is to spread it over the course of your day. Researchers have published several studies in which consuming six meals per day has proven more effective at weight loss than three larger meals. This generally works out to eating every three hours. In the case above, you consume 31.25 grams of protein at each of your six meals. [3]
As I mentioned at the start of this section, the most common belief about protein is that it builds muscle, which can improve your physique aesthetics and make you look like an athlete. But muscle also helps you stay lean by increasing your metabolic rate, enabling you to burn more calories throughout the day.
So, with every added gram of muscle tissue to your body, you transform your system into a fat-churning machine.
Protein for Weight Loss — The Research
Let’s look at some exciting research that has ramped up protein’s fat loss profile in recent years.
A 2014 study investigated the effects of protein intake on between-meal snacking and resultant weight loss. A group that was given dairy protein every four hours was compared to a control group that only ate protein once per day but was also fed every four hours. Not only did the protein group resist the urge to graze between meals, but their average weight loss after 28 days was also 17% greater than the control group. [4]
A 2011 study of overweight and obese men revealed that increasing your protein intake while reducing carbs at every meal resulted in greater body fat loss than only eating protein in the evening. [5]
In 2011, a study was undertaken that showed that eating an ample amount of protein for breakfast significantly reduced food cravings throughout the remainder of the day. The test subjects were teenagers who usually skipped breakfast. They were exposed to visual food responses after being given a normal versus a high-protein breakfast. Those given the high-protein breakfast exhibited significantly greater neural resistance to the temptations. [6]
Many studies have shown that eating protein throughout the day preserves lean muscle mass when a person is losing body fat. This was recently seen in a 2008 study published in the “Journal of the American Dietetic Association.” [7]
A 2002 study specifically showed that eating more protein leads to an increase in fat loss. [8]
Another major advantage of protein? Unlike carbohydrates or fats, eating more protein does not affect your insulin levels!
Several diets promise rapid weight loss. That is never what you want. You should only ever be interested in body fat loss. Why? Because weight loss usually means getting rid of a tiny bit of fat and a whole lot of muscle.
Your 7-Day High-Protein Meal Plan For Weight Loss
Your protein fat loss plan has three aspects:
Eating a quality protein source at every meal.
Eat five times daily (three meals and two snacks).
Your portions will be based on your hand size as follows:
Main meal: The size of your whole hand
Snack meal: The size of two thumbs
Day One
Breakfast:
1 whole hand-sized portion of scrambled eggs (2-3 eggs)
1 slice of whole-grain toast
1 small avocado
Calorie count: 400-450 calories
Total protein: 25 grams
Snack:
2 thumbs-sized portions of Greek yogurt (plain, unsweetened)
1 small handful of almonds
Calorie count: 200-250 calories
Total protein: 23 grams
Lunch:
1 whole hand-sized portion of grilled chicken breast
1 cup of mixed green salad (with vegetables of your choice)
1 tablespoon of olive oil and vinegar dressing
Calorie count: 350-400 calories
Total protein: 28 grams
Snack:
2 thumbs-sized portion of cottage cheese
1 small apple
Calorie count: 150-200 calories
Total protein: 22 grams
Dinner:
1 whole hand-sized portion of baked salmon
1 cup of steamed broccoli
1/2 cup of quinoa
Calorie count: 400-450 calories
Total protein: 23 grams
Day Two
Breakfast:
1 whole hand-sized portion of omelet made with 3 eggs, spinach, and feta cheese
1 slice of whole-grain toast
Calorie count: 400-450 calories
Total protein: 23 grams
Snack:
2 thumbs-sized portions of almond butter
1 small banana
Calorie count: 200-250 calories
Total protein: 25 grams
Lunch:
1 whole hand-sized portion of grilled chicken breast
1 cup of quinoa
1 cup of roasted vegetables (such as broccoli, bell peppers, and zucchini)
Calorie count: 400-450 calories
Total protein: 33 grams
Snack:
2 thumbs-sized portion of hummus
A handful of baby carrots
Calorie count: 150-200 calories
Total protein: 26 grams
Dinner:
1 whole hand-sized portion of lean beef steak
1 cup of sweet potato fries (baked)
1 cup of steamed asparagus
Calorie count: 400-450 calories
Total protein: 31 grams
Day Three
Breakfast:
1 whole hand-sized portion of Greek yogurt (plain, unsweetened)
1/2 cup of mixed berries
1 tablespoon of chia seeds
Calorie count: 300-350 calories
Total protein: 23 grams
Snack:
2 thumbs-sized portions of cashews
1 small orange
Calorie count: 200-250 calories
Total protein: 22 grams
Lunch:
1 whole hand-sized portion of grilled shrimp
1 cup of quinoa
1 cup of mixed green salad with cherry tomatoes and cucumber
Calorie count: 350-400 calories
Total protein: 27 grams
Snack:
2 thumbs-sized portions of turkey jerky
1 small pear
Calorie count: 150-200 calories
Total protein: 23 grams
Dinner:
1 whole hand-sized portion of baked cod
1/2 cup of brown rice
1 cup of stir-fried mixed vegetables (broccoli, snap peas, bell peppers)
Calorie count: 400-450 calories
Total protein: 33 grams
Day Four
Breakfast:
1 whole hand-sized portion of smoked salmon
1 whole-grain bagel
2 tablespoons of cream cheese
Sliced tomatoes and red onions
Calorie count: 400-450 calories
Total protein: 27 grams
Snack:
2 thumbs-sized portions of mixed nuts
1 small orange
Calorie count: 200-250 calories
Total protein: 23 grams
Lunch:
1 whole hand-sized portion of grilled tofu
1 cup of quinoa
1 cup of stir-fried vegetables (broccoli, bell peppers, carrots)
Calorie count: 350-400 calories
Total protein: 28 grams
Snack:
2 thumbs-sized portions of edamame
1 small apple
Calorie count: 150-200 calories
Total protein: 23 grams
Dinner:
1 whole hand-sized portion of roasted chicken breast
1/2 cup of whole-wheat pasta
1 cup of roasted Brussels sprouts
Calorie count: 400-450 calories
Total protein: 35 grams
Day Five
Breakfast:
1 whole hand-sized portion of egg white omelet with spinach, mushrooms, and low-fat feta cheese
1 slice of whole-grain toast
Calorie count: 300-350 calories
Total protein: 23 grams
Snack:
2 thumbs-sized portion of sunflower seeds
1 small banana
Calorie count: 200-250 calories
Total protein: 22 grams
Lunch:
1 whole hand-sized portion of grilled lean pork tenderloin
1/2 cup of quinoa
1 cup of mixed green salad with cherry tomatoes and cucumber
Calorie count: 350-400 calories
Total protein: 28 grams
Snack:
2 thumbs-sized portions of sliced turkey breast
1 small pear
Calorie count: 150-200 calories
Total protein: 23 grams
Dinner:
1 whole hand-sized portion of baked halibut
1/2 cup of wild rice
1 cup of steamed asparagus
Calorie count: 400-450 calories
Total protein: 35 grams
Day Six
Breakfast:
1 whole hand-sized portion of cottage cheese
1/2 cup of sliced strawberries
1 tablespoon of honey
Calorie count: 300-350 calories
Total protein: 23 grams
Snack:
2 thumbs-sized portions of almonds
1 small orange
Calorie count: 200-250 calories
Total protein: 21 grams
Lunch:
1 whole hand-sized portion of grilled salmon
1 cup of quinoa
1 cup of roasted vegetables (such as broccoli, bell peppers, and carrots)
Calorie count: 400-450 calories
Total protein: 27 grams
Snack:
2 thumbs-sized portions of guacamole
A handful of baby carrots
Calorie count: 150-200 calories
Total protein: 27 grams
Dinner:
1 whole hand-sized portion of lean ground turkey
Lettuce wraps with turkey, topped with diced tomatoes, onions, and avocado
Calorie count: 400-450 calories
Total protein: 33 grams
Day Seven
Breakfast:
1 whole hand-sized portion of spinach and mushroom omelet (made with 3 egg whites and 1 whole egg)
1 slice of whole-grain toast
Calorie count: 300-350 calories
Total protein: 23 grams
Snack:
2 thumbs-sized portions of trail mix (almonds, cashews, dried cranberries)
1 small banana
Calorie count: 200-250 calories
Total protein: 27 grams
Lunch:
1 whole hand-sized portion of grilled shrimp
1/2 cup of quinoa
1 cup of mixed green salad with cherry tomatoes, cucumber, and feta cheese
Calorie count: 350-400 calories
Total protein: 26 grams
Snack:
2 thumbs-sized portions of hummus
A handful of baby carrots and sliced bell peppers
Calorie count: 150-200 calories
Total protein: 24 grams
Dinner:
1 whole hand-sized portion of baked chicken breast
1 small baked sweet potato
1 cup of roasted Brussels sprouts with balsamic glaze
Calorie count: 400-450 calories
Total protein: 35 grams
Wrap Up
This seven-day high-protein weight loss diet plan can be a template for your long-term nutritional plan. Feel free to switch foods in this diet with your favorite protein sources and recipes. Just make sure to maintain similar calorie and protein counts in each meal.
Combine this diet plan with cardio and strength training to burn more calories, speed up your metabolism, and build lean muscle tissue. Do these things consistently, and you will be well on your way to achieving your weight loss goals.
References
Saner C, Senior AM, Zhang H, Eloranta AM, Magnussen CG, Sabin MA, Juonala M, Janner M, Burgner DP, Schwab U, Haapala EA, Heitmann BL, Simpson SJ, Raubenheimer D, Lakka TA. Evidence for protein leverage in a general population sample of children and adolescents. Eur J Clin Nutr. 2023 Jun;77(6):652-659. doi: 10.1038/s41430-023-01276-w. Epub 2023 Feb 16. PMID: 36797489; PMCID: PMC10247372.
Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.
Yasuda J, Tomita T, Arimitsu T, Fujita S. Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men. J Nutr. 2020 Jul 1;150(7):1845-1851. doi: 10.1093/jn/nxaa101. PMID: 32321161; PMCID: PMC7330467.
Paddon-Jones, D., and Leidy, H. 2014. Dietary protein and muscle in older persons. Current Opinion in Clinical Nutrition and Metabolic Care 17(1): 5–11.
Leidy et al. 2011. The effects of consuming frequent, higher-protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring) 19(4): 818–24.”
Leidy et al. 2011. Neural responses to visual food stimuli after a normal vs higher protein breakfast in breakfast-skipping teens: A pilot fMRI study. Obesity (Silver Spring) 19(10): 2019–25.
Bopp et al. 2008. Lean mass loss is associated with low protein intake during dietary-induced weight loss in postmenopausal women. Journal of the American Dietetic Association 108(7): 1216–20.
Parker et al. 2002. Effect of a high-protein, high–monounsaturated fat weight-loss diet on glycemic control and lipid levels in type 2 diabetes. Diabetes Care 25(3): 425–30.
Ivan Makarov Lifts 476-kg (1,049.4-lb) Deadlift Two-Rep PR In Preparation For His Final World Record Attempt
Ivan Makarov has been the main contender for the deadlift World Record for a couple of years now, but he always fell short of the historic mark. However, with the newest update coming from Ivan, it looks like this could be his year. The elite Strongman is specialized in the deadlift, meaning his technique is close to perfect, but he has still managed to find a way to improve. This was seen in a training session performed approximately a week ago, when Ivan loaded up 476 kilograms (1,049.4 pounds) for a new deadlift two-rep PR (Personal Record) and crushed it. He then shared the achievement on Instagram.
Ivan Makarov put on a deadlift suit, lifting straps, and a lifting belt to set a 476-kilogram (1,049.4-pound) deadlift two-rep PR. All of these components are allowed in Strongman, so he will be able to use all of the equipment when he attempts the deadlift in a competition as well.
Watch Ivan Makarov’s lift here:
Related: Strongman Ivan Makarov Pulls an Incredible 483-kg (1,064.8-lb) Deadlift At 2022 Eisenhart Black Competition
Ivan Makarov has dedicated his career to achieving an All-Time World Record Deadlift, but he has yet to accomplish it. Despite falling just short of making history, he remains determined to reach his goal. With time on his side, he continues to strive towards breaking the record. Ivan needs to deadlift over 501 kilograms (1,104.5 pounds) to break the record set by Hafthor Bjornsson in 2020.
Only two months are left until Ivan Makarov’s next appearance, which will be at the 2023 Giants Live Deadlift World Championships. This competition will take place on September 2nd in Cardiff, Wales. Gathering the 15 greatest deadlifters in the world, the only goal of the competition will be to lock out 505 kilograms (1,113.3 pounds). If anyone succeeds, they will be rewarded with $55,000. So, Ivan is hoping to have the greatest day of his life.
However, Ivan Makarov announced on Instagram that the 2023 Giants Live Deadlift World Championships will be his final competition as a professional athlete. So, this is set to be his final World Record attempt as well. Ivan’s caption was written in Russian. So, the following is a rough translation.
“As many people already know, on September 2nd will be my last performance as a professional athlete, and then a new life, new plans for mega transformation, coaching and blogging.”
Ivan Makarov has also improved his physique alongside his strength, which is evident in countless posts on Instagram, displaying huge back, arm, chest, and shoulder muscles. So, Ivan’s altered training program is obviously doing wonders for him.
Related: Ivan Makarov Pulls 490 kg Deadlift In Preparation For World Record
Ivan Makarov has been taking a significantly different approach this year than he did before. The most notable difference is his activity level, as he has increased his daily steps to 20,000, and implemented other changes into his training and everyday life. We will soon find out if this was just what Ivan needed to break the deadlift World Record, which would also be the perfect way for him to conclude his professional career.
Published: 25 June, 2023 | 8:47 PM EDT
2023 Sheru Classic Italy Pro Show Results and Scorecards
The 2023 Sheru Classic Italy Pro Show took place on June 25 in Milan, Italy. This competition is a qualifying event for this year’s Mr. Olympia in the Classic Physique, Men’s Physique, and Bikini categories.
Fans are excited for the return of the annual Mr. Olympia show, taking place November 2-5 in Orlando, Florida inside the Orange County Convention Center. There are fewer months and events to qualify for the most prestigious event of the year. Currently, athletes have until October 9 to guarantee their spot on stage.
Any top three finishers from the last Mr. Olympia show from Classic Physique, Men’s Physique, and Bikini are automatically invited back for this year’s edition of the event. The winners of each category this weekend will have the opportunity to stand against the reigning 2022 Olympia winners in November.
Ahead of the anticipated showdown, fans highlighted a few Men’s Physique contenders to keep an eye on. Riccardo Croci is hoping to nail down three victories in a row after taking first at the 2023 Tropicarium Budapest Pro and the 2023 Mile High Pro. Should he win this event, he’ll take a Mr. Olympia spot away from someone.
Youcef Djoudi is another competitor brimming with talent to keep tabs on. Djoudi took first at the 2022 Mr. Big Evolution Pro but finished outside the top 15 at Olympia. This will be his first show of the 2023 season.
Lastly, fan-favorite Sidy Pouye will be back in action. He took fourth at the 2023 Pittsburgh Pro and third at the New York Pro, which was a solid testament to his consistency and skill level. With his eyes on first place, fans were counting down the seconds until he stepped on stage.
Find Out Who Won The 2023 Sheru Classic Italy Pro Show Below:
Men’s Physique: Sidy Pouye
Classic Physique: László Király
Bikini: Molnár Zsófia
2023 Sheru Classic Italy Pro Show Results
Men’s Physique
Winner — Sidy Pouye
Second Place — Riccardo Croci
Third Place — Jessy Pigury
Fourth Place — Daniel Leone
Fifth Place — Dario Beloli
Sixth Place — Andrea Mosti
Seventh Place — Marcos Iglesias Garcia
Eighth Place — Adama Jammeh
Ninth Place — Fabian Feber
Tenth Place — Luca Biolo
Classic Physique
Winner — László Király
Second Place — Antoine Loth
Third Place — Edwin Owusu
Fourth Place — Adam Bomert
Fifth Place — Damian Kuffel
Sixth Place — Florian Hartiage
Seventh Place — Rathnayake Mudiyanselage Saman Udaya Kumara
Eighth Place — Emanuele Ricotti
Bikini
Winner — Molnár Zsófia
Second Place — Anna Setlak
Third Place — Priscila Leimbacher
Fourth Place — Roberta Mangraviti
Fifth Place — Kristina Brunauer
Sixth Place — Lisa Reith
Seventh Place — Claudia Clemente
Eighth Place — Tatiana Lanovenko
Ninth Place — Patrizia Vaccaro
Tenth Place — Sara Fratella
2023 Sheru Classic Italy Pro Show Scorecards
Classic Physique
Mens Physique
Bikini
FitnessVolt congratulates the winners!
Published: 25 June, 2023 | 5:10 PM EDT
2023 Sheru Classic Italy Scorecards
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Arnold Schwarzenegger’s Son Joseph Baena Flexes His Bulging Biceps and Sculpted Legs at Iconic Gold’s Gym
Legendary bodybuilder Arnold Schwarzenegger’s son Joseph Baena is carving his own path in fitness and entertainment. He followed in his father’s footsteps and explored his passion for working out although he doesn’t compete professionally. In a recent post made on Instagram, Baena looked massive while hitting a classic bodybuilding pose, the front double bicep.
Arnold Schwarzenegger pioneered the IFBB Men’s Open division during his days of competing on stage in the 1970s. He displayed a stellar blend of muscle mass, size, and symmetry and racked up seven Mr. Olympia titles against the likes of fellow legends Franco Columbu, Lou Ferrigno, and Sergio Oliva.
Besides his athletic talents, Schwarzenegger became renowned for his acting abilities. He showcased his charismatic personality and witty nature in the 1977 docudrama Pumping Iron and endeared himself to the fans. Following his retirement, Schwarzenegger found success as a certified action star with several blockbuster projects under his belt.
Joseph Baena made headlines for his insane resemblance to Schwarzenegger after he recreated some of his father’s classic bodybuilding poses in Aug. 2022. The Internet was left stunned by the uncanny resemblance between the two as Baena performed the famous back pose. Then, he opened up about the struggles that come along with being Schwarzenegger’s son. While the comparisons were tough in the beginning, Baena learned to focus on crafting his own path.
Baena teamed up with fitness sensation Mike O’Hearn for a brutal arms workout last August. The bodybuilding veteran exchanged some techniques with Baena, including their favorite supersets to build muscle in the arms. The duo reconnected for an ‘old-school’ training session targeting back for enhanced longevity days later.
In Sep. 2022, Baena provided the grueling shoulder workout he utilized to get ready for his debut in the reality dance competition show Dancing With The Stars. He enlisted the help of bodybuilding veteran Robby Robinson and O’Hearn to refine his posing skills weeks later.
Joseph Baena channeled the spirit of his father’s iconic role by recreating the iconic look from Conan the Barbarian (1982) last October. He donned a leather kilt and flexed his muscles through a series of poses. After being on the show for six weeks, Baena revealed he shed 10 pounds in a lean physique update.
Arnold Schwarzenegger’s Son Joseph Baena Strikes Classic Bodybuilder Pose at Gold’s Gym
In a recent Instagram post, Joseph Baena showed off his impressive physique while performing the front double bicep.
Earlier this year, Joseph Baena opened up on his ambitions to play the role of a superhero. He expressed his desire to lead a hit franchise film like The Terminator and hinted at steering away from Mr. Olympia. He followed up with a fierce pull-day workout to build mass and strength.
Baena offered an intense workout challenge to test endurance in a shredded physique update last month. Based on the latest update, Baena is staying consistent with his workouts and keeping up his fitness game.
Published: 25 June, 2023 | 4:04 PM EDT
61-yo Dorian Yates Shows Shredded Abs in 40-Year Physique Progression
Legendary bodybuilder Dorian Yates made a name for himself with one of the best back muscle development of all time. Besides his solid build, he was renowned for his intense training methods. In a recent post made on Instagram, Yates showed off his insane consistency with a jacked 40-year physique progression from age 22 to 61.
Dorian Yates first gained attention for his massive muscle size, mass, and conditioning in the 1990s. After dominating the regional UK scene, he tested himself against the most elite bodybuilders in the IFBB Pro League Men’s Open division. He narrowly missed out on gold to eight-time champion Lee Haney in his Olympia debut in 1991. He returned stronger than ever the next year and won his maiden Sandow trophy at the 1992 Mr. Olympia.
Yates went essentially undefeated from 1992 to 1997, racking up six Mr. Olympia titles in a row. His tendency to stay away from the spotlight and let his physique do the talking on stage earned him the nickname, ’The Shadow.’ He utilized high-intensity training, where he’d go near failure in every workout.
Yates’ inaugural triumph was not merely a passing of the torch, but rather a seismic shift in the bodybuilding world. He astounded fans with his awe-inspiring and unprecedentedly massive physique. His muscularity and uncompromising training style, characterized by a no-frills, all-out effort, stood in stark contrast to Haney’s more traditional emphasis on controlled stimulation.
Dorian Yates / Instagram
Earlier this year. Yates offered an instructional video on how two properly perform hamstring curls to build muscle in the lower body. He stressed the importance of using a full range of motion using controlled reps with a slow negative to get optimum results.
‘The Shadow’ opened up on the training, diet, and steroids cycles he used in his prime to get ready for competition two months ago. He revealed his training didn’t differ too much in the off-season except for cardio. Since stepping away from professional competition, Yates quit steroids altogether and later got on TRT (testosterone replacement therapy) to improve his health.
Dorian Yates laid out some valuable tips on optimizing high-intensity training last month. He recommended limiting workout time to 45 minutes to ensure maximum effort and focus on providing your body with the right level of stress to get the response for building muscle.
Yates believes squats are not necessary to include in a training regimen for muscle growth. Having suffered a hip injury from squats, he argued the risk was unnecessary as the same results could be achieved using enough intensity on other exercises. He underwent stem cell treatment to heal his injuries in the shoulder, knee, and elbow nearly two months ago. The treatment appears to be working for Yates as he reported feeling less inflammation and improvement in his delts earlier this month.
61-yo Dorian Yates Shows Jacked 40-Year Physique Progression
In a recent Instagram post, Dorian Yates showed off his consistency with an impressive 40-year physique progression from age 22 to 61.
“22 years old… 61 years old!” he wrote. “Almost 40 years difference between these pics! I’ve always had a visible set of abs, partly down to my genetics. Fitness has, and always will be a part of my life.
Although not strictly bodybuilding in the past 20 years or so, I’ve discovered other practices of health and fitness such as yoga, biking, Pilates to name a few.”
Dorian Yates provided his two-exercise ab workout routine he used to win six Sandow trophies over two weeks ago. He incorporated the workouts after performing heavy shoulder and triceps training. Then, he detailed the essential chest workout he used in his prime.
Yates’ latest offering will serve as a dose of motivation for both the older and younger generation alike.
Published: 25 June, 2023 | 11:11 AM EDT
Intermittent Fasting For Women Over 40: Revealing the Secrets
After the age of 40, women may encounter difficulties when it comes to losing weight due to factors such as hormonal fluctuations, alterations in physical composition, and various life stressors.
As women grow older, their nutritional requirements also change. After 40, your estrogen level starts to drop. This leads to slower metabolism, increased insulin level, and impaired thyroid levels. These factors make you eat more, and due to less physical activity, you burn fewer calories, leading to muscle mass loss and fat accumulation. This results in significant weight gain in women after 40.
Intermittent fasting, or IF, is an excellent strategy for women over 40 to shed and keep weight off. It boosts your metabolism without restricting your food choices.
What is Intermittent Fasting?
Intermittent fasting involves alternating between periods of eating and fasting. IF does not bother with tracking calories; instead, it focuses on your eating schedule.
An intermittent fasting plan allows you to consume all foods within a specified period of a day. For example, a 16:8 plan involves fasting for 16 consecutive hours and eating in an eight-hour window.
During fasting, your insulin levels drop gradually, and the body starts to deplete its glycogen reserve (stored glucose) as energy.
When you repeat this process for multiple days, your body utilizes all the stored glycogen, leading to weight and fat loss. A recent study has revealed that intermittent fasting can be an excellent weight loss tool for obese people. [1].
Benefits of Intermittent Fasting For Women Over 40
For women over 40, intermittent fasting brings several health benefits:
Helps Induce Autophagy
Autophagy naturally declines with age. However, intermittent fasting boosts autophagy which helps our body to rest and heal. Our body cells recycle during autophagy to better adapt to stress. [2][3]
Promotes Weight Loss
Intermittent fasting can help limit calorie intake. In a 2018 study, it was found that intermittent fasting resulted in an average weight loss of 15 pounds in overweight adults in a three to 12-month duration. [4]
Another research indicated that overweight adults experienced a 3-8% bodyweight loss within 3 to 24 weeks of following an IF plan. [5]
Reduces Risk of Heart Disease
High blood pressure and increased LDL cholesterol and triglyceride levels are the major contributing factors to cardiovascular disease. A 2009 study of 16 obese males and females demonstrated that intermittent fasting helped them reduce their blood pressure by 8%, LDL cholesterol by 25%, and triglyceride levels by 32% in just eight weeks6], eventually reducing the risk of cardiovascular disease.
Helps Manage Diabetes
Women usually get diabetes after the age of 40. As per studies, people with type 2 diabetes can control their blood sugar levels with intermittent fasting. [7][8]
Intermittent fasting helps lower insulin levels and reduce insulin resistance. However, if you have diabetes, you must consult a doctor before starting an intermittent fasting plan. [9]
Increases Longevity
A study on 2,000 adults was done over four years, of which 20% were intermittent fasting for at least five years. It was found that IF improved longevity, metabolic response, tissue resurgence, and various health markers and reduced age-induced diseases. [10]
Helps Improve Mental Health
According to research, intermittent fasting improves mental well-being. It also helps alleviate depression and boosts emotional health. [11][12]
Preserves Muscle Mass
Intermittent fasting can help with body recomposition. The eat-fast aspect of IF helps maintain muscle mass and burn more calories.[13] Also try our body recomposition calculator.
Best Intermittent Fasting Plans For Women Over 40
There is no one-size-fits-all approach to intermittent fasting, especially for women. Some best intermittent fasting plans for women over 40 are discussed below.
The Crescendo Method
This plan includes fasting for 12 to 16 hours for two to three non-consecutive days distributed evenly across the week. It is usually recommended for women who are new to intermittent fasting. The shorter fasting periods are usually kinder on women’s hormone levels.
The Eat-Stop-Eat Method
Eat-stop-eat method involves fasting for two non-consecutive days in a week. You must fast for the entire 24-hour period for those two days. For the remaining five days of the week, you can eat normally. However, you must eat mindfully to avoid unnecessary calorie consumption.
The 5:2 Diet Method
In 5:2 method, you can eat normally for five days and must fast for the remaining two days in a week. During your fasts, you can eat a limited amount of calories (around 500) per day. The two fasting days should be non-consecutive.
Research indicates that this intermittent fasting regimen helps improve cardiometabolic health by reducing insulin resistance, blood pressure, LDL cholesterol, triglycerides, and oxidative stress. [14]
The 16:8 Method
16:8 method involves fasting for 16 consecutive hours and meeting your daily calorie needs within eight hours. This is a popular plan because it is less restrictive and usually suits everyone’s regimen. A 2016 study suggests that this IF plan, along with strength training, could help build muscle mass while losing fat. [15]
Although no foods are off-limit in this plan, you shouldn’t binge on junk food during the eating window. Instead, you should eat nutrient-dense whole foods.
The Alternate-Day Fasting Method
As the name suggests, it involves fasting every alternate day and eating a healthy diet on non-fasting days. However, you can consume up to 500 calories on your fasting days.
According to research, alternate-day fasting helps reduce obesity, heart disease, oxidative stress, and inflammation. [16]
How Can Women Over 40 Safely Implement Intermittent Fasting?
Although intermittent fasting barely has any adverse effects, it is not as easy for ladies over 40 as women in their 20s or 30s. Women over 40 need to be extra cautious while following this pattern of fasting because of the following:
A sluggish metabolism
Hormonal imbalances
Higher stress level
Considering the above factors, women above 40 must calibrate their fasting pattern in the following ways.
Continue Fasting For a Longer Duration
Women over 40 need to fast longer to reap the benefits of IF. Fasting for extended hours will help you achieve your weight loss goals faster. It will keep a check on your daily calorie consumption as well.
Have More Protein
Protein plays a crucial role in any kind of fasting. When you have adequate protein, it helps increase your muscle mass and reduce fat. More protein in your diet makes you feel less hungry, leading to less calorie intake. Try our protein intake calculator.
Drink Plenty of Water
Water helps remove toxins from your body, and it turns out to be more effective during intermittent fasting. Water also keeps you satiated, leading to less calorie intake, and eventually helps shed those extra kilos. Find your optimal water intake.
Healthy Meal Plans
Just fasting may not be enough to reap all the intermittent fasting benefits. Combining intermittent fasting with healthy meal plans is a must. Consider adding a lot of veggies, fruits, low-fat milk, whole grains, lean meat, and healthy fats to your diet.
Focus on Portion Control
A portion is the amount of food you eat at a time, which can be more or less than the recommended serving size. Even if you can eat anything during the eating window, controlling the portion size is crucial for weight loss. Find calorie breakdown per meal.
Exclude the Unhealthy Eating Habits
To enhance the advantages of intermittent fasting, you must exclude these unhealthy habits from your fasting regimen:
Eating fast
Munching while watching TV
Snacking directly from the packets instead of in a bowl or plate
Binge eating during weekends
Late night snacking
Consuming alcohol
Related: 7 Ways To Stop Binge Eating – For Good!
Manage Sleep
A good night’s sleep is essential to maintain a healthy weight during intermittent fasting. Lack of sleep may cause an impaired metabolism in women over 40 doing intermittent fasting. Not having enough sleep can have a negative impact on appetite hormones and can cause weight gain.
Consult your Doctor
If you are a woman over 40, you must consult a registered healthcare practitioner to determine the suitability of intermittent fasting for you. Talk to your doctor before opting for intermittent fasting if you have any of the following conditions:
An autoimmune condition
Eating disorder
Hypoglycemia or low blood sugar tendency
You are trying to conceive
Pregnant or breastfeeding
Diabetes
You are underweight
History of amenorrhea or missed periods
Best Foods for Intermittent Fasting for Women Over 40
Eating nutritious food is crucial to avoid hunger during intermittent fasting and managing a healthy weight. Here are some choices of foods to consider.
Vegetables: Brussels sprouts, cauliflower, cucumber, broccoli, and green leafy vegetable such as bok choy, arugula, collard greens, kale, spinach, etc.
Fruits: Bananas, apples, oranges, berries, pears, peaches, grapes, tomatoes, etc.
Proteins: Poultry, meat, eggs, fish, legumes, nuts, seeds, etc.
Whole grains: Brown rice, oats, barley, quinoa, bulgur wheat, etc.
Healthy fats: Olive oil, avocados, low-fat dairy products like cheese, low-fat milk, and yogurt
Omega 3: Tuna, sardine, mackerel, cod, salmon, anchovies, herring, etc.
Frequently Asked Questions
Is intermittent fasting safe for women over 40?
There are no known disadvantages or side effects of intermittent fasting. Women over 40 face slow metabolism and hormonal issues, and intermittent fasting can be beneficial in such conditions. Intermittent fasting is safe for women. In fact, it can help in weight loss, reduce the risk of heart disease, help manage diabetes and improve longevity and mental health.
How can a 40-year-old woman lose weight fast?
Here are some tips that will help you lose weight faster if you are a woman over 40:
Eat healthy food
Practice portion control
Plan your meals well in advance
Add more fiber to your diet
Control your carb intake
Stay away from processed food
Avoid sugary beverages, excess salt, and sugar
Keep yourself active and workout diligently
Hydrate yourself adequately
Focus on quality sleep
What is the best intermittent fasting plan for women over 40?
The most recommended and sustainable fasting plan for women over 40 is the 16:8 diet plan, where you fast for 16 hours and eat within an eight-hour window.
Wrapping Up
Intermittent fasting has many benefits to offer to women over 40. But when you plan to implement intermittent fasting into your regimen, it should gel with your lifestyle. It should not make you feel weak or drained.
It is normal to feel hungry during the initial phases of an intermittent fasting plan. You might also get exhausted if you combine your fasting regimen with exercise during the first few days. But, if you encounter fatigue, dizziness, soreness, or exhaustion, your body is not ready for the new diet plan. Listen to your body and act accordingly.
References
Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (n.d.). Intermittent fasting and weight loss: Systematic review. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/
The effect of fasting or calorie restriction on autophagy induction: A review of the literature – PubMed. (2018, November 1). PubMed. https://doi.org/10.1016/j.arr.2018.08.004
Chung, K. W., & Chung, H. Y. (2019, December 2). The Effects of Calorie Restriction on Autophagy: Role on Aging Intervention. PubMed Central (PMC). https://doi.org/10.3390/nu11122923
Intermittent fasting interventions for the treatment of overweight and obesity in adults: a systematic review and meta-analysis – PubMed. (2018, February 1). PubMed. https://doi.org/10.11124/JBISRIR-2016-003248
Patterson, R. E., Laughlin, G. A., Sears, D. D., LaCroix, A. Z., Marinac, C., Gallo, L. C., Hartman, S. J., Natarajan, L., Senger, C. M., Martínez, M. E., & Villaseñor, A. (2015, April 6). INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH. PubMed Central (PMC). https://doi.org/10.1016/j.jand.2015.02.018
Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults – PubMed. (2009, November 1). PubMed. https://doi.org/10.3945/ajcn.2009.28380
Arnason, T. G., Bowen, M. W., & Mansell, K. D. (2017, April 15). Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study. PubMed Central (PMC). https://doi.org/10.4239/wjd.v8.i4.154
Cho, Y., Hong, N., Kim, K. W., Cho, S. J., Lee, M., Lee, Y. H., Lee, Y. H., Kang, E. S., Cha, B. S., & Lee, B. W. (2019, October 9). The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis. MDPI. https://doi.org/10.3390/jcm8101645
The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women – PubMed. (2011, May 1). PubMed. https://doi.org/10.1038/ijo.2010.171
Abstract 11123: Intermittent Fasting Lifestyle and Human Longevity in Cardiac Catheterization Populations:https://www.ahajournals.org/doi/10.1161/circ.140.suppl_1.11123
Effect of intermittent vs. daily calorie restriction on changes in weight and patient-reported outcomes in people with multiple sclerosis – PubMed. (2018, July 1). PubMed. https://doi.org/10.1016/j.msard.2018.05.002
Influence of short-term repeated fasting on the longevity of female (NZB x NZW)F1 mice – PubMed. (2000, May 18). PubMed. https://doi.org/10.1016/s0047-6374(00)00109-3
Intermittent Fasting Promotes Fat Loss With Lean Mass Retention, Increased Hypothalamic Norepinephrine Content, and Increased Neuropeptide Y Gene Expression in Diet-Induced Obese Male Mice – PubMed. (2016, February 1). PubMed. https://doi.org/10.1210/en.2015-1622
Cardiometabolic Benefits of Intermittent Fasting – PubMed. (2021, October 11). PubMed. https://doi.org/10.1146/annurev-nutr-052020-041327
Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., Palma, A., Gentil, P., Neri, M., & Paoli, A. (2016, October 13). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males – Journal of Translational Medicine. BioMed Central. https://doi.org/10.1186/s12967-016-1044-0
Johnson, J. B., Summer, W., Cutler, R. G., Martin, B., Hyun, D. H., Dixit, V. D., Pearson, M., Nassar, M., Maudsley, S., Carlson, O., John, S., Laub, D. R., & Mattson, M. P. (2006, December 14). Alternate Day Calorie Restriction Improves Clinical Findings and Reduces Markers of Oxidative Stress and Inflammation in Overweight Adults with Moderate Asthma. PubMed Central (PMC). https://doi.org/10.1016/j.freeradbiomed.2006.12.005
Larry Wheels Takes Posing Lessons From Joe Linder aka Joesthetics
Bodybuilder, powerlifter, and arm wrestler Larry Wheels is a multi-faceted personality and one of the most famous fitness influencers on YouTube. Wheels is known for wrecking his own personal records in the gym. However, most of his strength feats were backed by pharmacological help. The 28-year-old extensively used PEDs to fuel his performance for a very long time.
Wheels chose to stop using steroids after a back injury and underwent a significant physical transformation as a result. The powerlifter has never shied away from admitting steroid use and maintained honesty about his experiences with PEDs. He admitted that steroids helped him achieve insane feats of strength but also caused several health issues.
He feels far better without the abuse and continues creating new gym records. In recent months, he performed a 183.7-kilogram (405-pound) bench press for 22 reps and smoked a 150-pound incline dumbbell press for 25 reps.
Wheels made his amateur bodybuilding debut at the 2018 NPC Gold Coast Muscle Classic and won the competition in the overall category. He now desires to compete in the Classic Physique division and feels he can beat other competitors without abusing steroids.
Larry Wheels and Joesthetics perform an arm workout
Wheels has been taking bodybuilding and posing lessons from the sport’s veterans and recently partnered with German bodybuilder, influencer, and fitness model Joe Linder aka Joesthetics. The duo trained arms together, discussed PED usage, and Linder gave some interesting posing lessons to Wheels. So let’s take a closer look at the detailed account of this session.
Cable Biceps Curl
Wheels and Linder performed cable biceps curls to build the biceps and did a few sets while discussing different aspects of bodybuilding. Cable machines keep the muscles under tension throughout the movement; hence, they potently induce hypertrophy.
Triceps Rope Pushdown
The duo next took to the triceps rope pushdown to work the triceps and performed a few solid sets that targeted all three triceps heads. Wheels spoke into the camera and marveled at his training partner’s insane diet discipline.
“I was talking to all these IFBB Pros back in the day, and I asked everyone. Everyone told me the same thing — there is no magic pill. The only thing that you can do is burn the fucking calories, bro. If you want to eat them, you have to burn them,” said Jo Linder.
Following this, the bodybuilders proceeded to practice posing.
Overall, the workout included:
Joe Linder speaks about his experience with steroids
As Wheels watched Linder perform the exercise, he pointed out that the latter looked lean but still bigger than the last time they trained together. The 30-year-old stated he is always on a strict diet to get big and lean. There is pharmacological assistance as well. However, it is in a smaller dose than you may imagine.
“For my last show, I took 75 MG of Tren — a week, not a day! A week! So very low dose…” Linder said.
He added:
“I believe that I gained another 5 pounds of muscle during my prep for the show. Because I kind of dieted very slow, and I grew even into the show.”
Linder pushed the diet really hard and also did a lot of cardio. However, he did not get as flat and was able to retain the muscle mass on his frame.
The German bodybuilder said he had stopped steroid use two days before his last show and looks much better even while only on TRT.
Continuing the discussion about his cycle, he stated that he got blood work done after using Tren for three weeks. A surprising thing that he encountered was extremely high estrogen levels. However, Joe believes the tests do not accurately reflect what’s happening in the body while on Tren.
“That’s something that people need to understand. The first few weeks when you take Tren, and you go test your levels, the Tren makes your estrogen level appear high depending upon the testing methods they use…” Linder said.
However, he believes that Tren does not harm the body in any way.
Linder gives Wheels posing lessons
While going through the workouts, Linder and Wheels decided to practice posing. Wheels admitted to being a novice in this area.
“Different physiques, different styles, and we’re about to correct each other with our posing,” Linder said.
He then went on to teach Wheels a few posing basics. The duo started with the front double biceps pose, and Linder said:
“You technically need to know what to do with your legs. When you stand on the stage, you can’t just do this (raise the arms and flex the biceps)… You have o squeeze your legs, hold the tension there…”
While responding to Wheels’ query, he stated that you have to try to separate the floor with your feet. This means you have to try to apply the force with your feet in the opposing direction to create the lines. However, everyone has their own way of creating tension, as he added:
“You have to practice. The way some people do it is with their toes — almost squeeze it together so it gives you the feeling of trying to squeeze your toes together, so you have more tension.”
Linder further stated:
“What personally helped me is when I put my feet a tiny bit apart. So I (duck slightly) because then my quad sweep comes out better.”
“I stand very narrow because I have shitty hamstrings but good quads,” he concluded.
The posing lessons continued as the partner hit the side chest pose.
“Always when you do poses, you start from the bottom,” Linder said.
“You have your calves, you press it against, then you have your glutes and everything else.”
Wheels admitted that his side chest is his worst pose. Linder taught a few more tricks to Wheels. He also shared a tip for making the side chest stand out.
“You have to squeeze the (visible/front) leg against the knee (of the other leg) so that it creates an illusion (of bigger hamstrings),” Linder added.
Some more tips followed, and the duo wrapped up the posing session after hitting a few more poses.
You can watch the full workout video below, courtesy of Larry Wheels’ YouTube channel:
Published: 25 June, 2023 | 12:05 AM EDT
Mike O’Hearn Shares Kai Greene-Inspired Back Training for Better Mind Muscle Connection
Mike O’Hearn understands training on a deep level and has possessed a shredded physique for most of his life. In a recent YouTube video, O’Hearn demonstrated two back exercises he learned from Kai Greene for improved mind-muscle connection.
For over 30 years, O’Hearn has been a juggernaut in the training room. He has built a reputation as one of the most dedicated and accomplished fitness personalities of all time. He won the Mr. Universe title as well, but O’Hearn’s talents extend far beyond bodybuilding. He has also been featured in numerous magazines, acted in movies, and even released his own fitness clothing line.
What is perhaps most impressive about O’Hearn is his longevity. At 54 years old, he is still in peak physical condition. He continues to train hard and has shown no signs of slowing down. Mike regularly collaborates with fitness influencers for workouts like Joseph Baena, the son of seven-time Mr. Olympia Arnold Schwarzenegger.
With longevity a top priority for many, O’Hearn doesn’t mind sharing some of his trade secrets. The last time he teamed up with Baena, he led the aspiring actor through a back workout intended to strengthen joints and ligaments. During the training session, Mike said if Joseph followed his guidance, he’d be able to lift like his father well into his 70s.
Mike O’Hearn Shares 2-Exercise Training Routine for Enhancing Back Mind Muscle Connection
O’Hearn performed sets of GHD back extensions and dumbbell pullovers as part of his workout demonstration.
GHD Back Extension
Dumbbell Pullover
While training the back can be a daunting task, O’Hearn underlined its importance for overall longevity. He added that he trains back even when he’s stiff or sore.
“Like Robbie or Arnold or anybody… when you see them doing an exercise, you can see it working. It’s a beautiful thing to see. So hopefully you guys can see exactly where I’m rotating at and where I’m trying to develop. Again, I think I would have incorporated this in so much younger but I just thought it was always such a – that young mentality. The lesser exercise compared to the deadlifts and everything. Yeah, there really is no lesser exercise, they all do something. They all play a part. Here’s rotation and flexing contraction. Three great reasons to do it.”
“I want you guys to know at home if it’s stiff when you wake up, that’s so irrelevant to the day and the workout if your schedule is set up. Our back is sore and stiff. Doesn’t mean we’re not going to train back. We’re just warming up. As soon as your warm-ups are done and you start getting into it, everything loosens up.”
“I would not not force blood into that area. That seems to be what a lot of people think. What’s going on there if I’m not putting any blood into that which I think is a very weak mental state because blood heals. Just keep that in mind when you’re feeling like something is a little stiff when you wake up, we’re all stiff when we wake up.”
According to O’Hearn, he learned these exercise techniques from bodybuilding veteran Kai Greene. During the mid-2000s, Greene was a perennial Mr. Olympia contender who gave seven-time winner Phil Heath all he could handle on stage. Even though Greene never touched a Sandow trophy, he’s well respected for his mass, class, and posing routines.
“I got this one from Kai Greene. He was talking about, sometimes – I don’t want to mislead this – he said for me… to connect to the muscle and I agree with this, this is how I do squats and everything. To connect to the muscle, you can choose an exercise to start with, that’s a hard exercise, by connecting to that muscle using that exercise not fatiguing yourself, it sets you up for a good back workout for guys that maybe can’t connect.
And the back is maybe one of the hardest muscles to connect to. And pull overs is one of the hardest exercises of anything to connect that to the back or to the chest depending on what you’re training,” said Mike O’Hearn.
O’Hearn said he can achieve better mind-muscle connection with a thorough warm-up.
“What I’m trying to do is what Kai Greene talked about is to connect solely with the back and have that great connection between my mind and that muscle today, prior to getting to the workout. I’m not even considering this part of the workout right now. I think that’s and again, it’s a great statement for all you kids. When somebody says well pull overs are a chest exercise, well pull overs are a back exercise, pull overs can be a triceps exercise if you do it incorrectly.”
“My point is just to be focusing on that connection between the back which it’s doing. You’re getting a nice sweat going right now waking up the body especially coming off a leg day like I did. That’s the biggest thing.”
Range of motion is important for O’Hearn but keeping the mind-muscle connection in his back was the main reason he performed this particular workout.
“On this one today for me, I’m just trying to keep it connected to the back. And then the range of motion is – if I feel any hiccups, I’m going to try to work through the hiccups, but I’m feeling nothing like that. What I mean is when I feel like something is holding me back, that’s a red light to me, like an engine light. Wait a minute why is there something going on? But I don’t feel anything like that. So I’m just going a good range of motion and stretching the back.”
Regardless of age, fitness level, or injury, O’Hearn doesn’t miss a chance to impart wisdom to other athletes. Fans last saw him join hands with strongman star Hafthor Bjornsson for a Tom Platz-inspired training session. Mike guided an injured Thor through most of the leg day workout.
After countless hours of training in the gym, O’Hearn has a unique grasp on exercising whether it be for muscle, leanness, longevity, or strength. As for training the back, O’Hearn highly favors GHD back extensions and dumbbell pullovers.
You can watch the full video from the Mike O’Hearn YouTube channel:
RELATED: Mike O’Hearn Joins Hands With Strongman Brian Shaw For A Chest Workout
Published: 24 June, 2023 | 2:43 PM EDT
Liver King Looks Crazy Shredded after Claiming to be Natty for 171 Days
Internet sensation Liver King, real name Brian Johnson, had a meteoric rise to stardom for living an ‘ancestral lifestyle’ over the last two years. Although he denied ever taking gear, he got exposed for using steroids months ago. In a recent story made on Instagram, Johnson looked crazy shredded in a physique update claiming to be natural for 171 days.
Liver King carved out his own space in the social media fitness community with his freakishly muscular physique, intense workouts, and consuming copious amounts of raw meat and organs, including kidney, liver, bone marrow, and bull testicles. He promotes a natural way of living based on the nine ancestral tenets. Given his jacked stature, Johnson drew a lot of speculation about whether he used steroids.
Johnson pushed back on the PED allegations and denied taking gear in numerous media appearances. Last year, Derek of More Plates More Dates exposed Johnson’s lie by presenting screenshots of a leaked email showing his alleged steroid cycle and bloodwork. Johnson came clean about misrepresenting his natural status and confessed to misleading his audience in an apology message last December.
Following the reveal, many of Johnson’s supporters voiced their disapproval and shock at finding out the truth. UFC color commentator Joe Rogan, on the other hand, was not the least bit surprised as he’d been certain Johnson was using a gimmick to gain fame.
Liver King’s ex-coach ‘Vigorous Steve’ fired shots at his former client after the exposé. He opened up on his experiences working with Johnson and admitted he should’ve come forward with the evidence against the influencer sooner. Derek was also suspicious of Johnson’s apology and hinted that the story may not be over yet.
The 45-year-old committed to changing his ways and claimed to have gone natural towards the end of last year. Since he had been taking large doses of steroids, he slowly tapered down. In Dec. 2022, a man from New York filed a $25 million lawsuit against Liver King and his supplement companies for deceiving customers into buying his products by falsely presenting his enhanced physique as a result of his lifestyle.
Liver King claimed he quit steroids for a week and revealed he dropped down to 188 pounds after fasting for 42 hours earlier this year. He looked significantly downsized but still boasted an impressive muscular frame. Then, Johnson showed off his shredded physique after being ‘natty af’ for 58 days three months ago.
Liver King looks crazy shredded after claiming to be natty for 171 days
In a recent Instagram story, Liver King looked crazy ripped after claiming to have been natural for 171 days.
Liver King 171 Days Natty / Instagram
Liver King followed in the footsteps of Dwayne ‘The Rock’ Johnson by binging on a massive cheat day two months ago. He went through huge amounts of junk food like pizza, sandwiches, and fried desserts to match the level of The Rock’s epic cheat meals.
RELATED: Larry Wheels Alleges Liver King Set Up Steroids Confession: ‘That Email Was Leaked On Purpose’
While it’s unclear if Johnson is still using PEDs, many fans are skeptical given his shredded, vascular, and peeled body. Despite his polarizing nature, he remains one of the most talked about influencers in the industry.
Published: 24 June, 2023 | 12:58 PM EDT