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Michal Krizo Builds Shredded Chest And Shoulders Six Weeks Out
Michal Krizo is all set to dominate the 2023 competitive season with a massively improved physique. The Slovakian mass monster recently tackled a shoulder and chest workout. Interestingly, he also named the show he will next compete in.
Michal Krizo grabbed the imagination of the bodybuilding community because of his muscular physique and insane size. After dominating the competition in the IFBB Elite Pro League for years, he decided to switch over to the NPC in late 2021 to kick start the Olympia campaign. He soon turned into a hot prospect as bodybuilding experts like4-time Mr. Olympia Jay Cutler spoke highly about his chances in the Men’s Open division.
Krizo earned the IFBB Pro Card with a clean victory at the 2022 Amateur Olympia Italy. He returned after a few weeks to compete at the 2022 EVLS Prague Pro and emerged victorious, earning a direct qualification to the 2022 Mr. Olympia.
In spite of a win, the 32-year-old was heavily scrutinized for the lackluster conditioning. However, he continued to push himself day after day. Although he brought a much improved physique to the Olympia contest, Krizo failed to break into the top tier of the division and had to be content with the 12th place finish on the grandest stage of bodybuilding.
Having gained the experience and knowledge of his own limitations, Krizo is busy sculpting his physique the right way for taking on the big names in 2023. His recent chest and shoulder workout was a part of this effort and Krizo went through some heavy exercises with grit and determination of a champion six weeks out of the show. So let’s take a closer look at the proceedings of this training session and hear from Krizo about his next show.
Michal Krizo’s Chest and Shoulder Workout
Incline Barbell Bench Press
The Slovak’s training began with incline barbell bench press. This compound movement works all the pushing muscles in the upper body. However, the incline position puts more emphasis on the clavicular head of the pectoral muscles or simply put, the upper pecs. Krizo did a few solid sets of the exercise using the progressive overload principle and took up a shoulder exercise next.
Cable Front Raises
This anterior deltoid movement followed next and the 2022 EVLS Prague Pro winner used a rope attachment to do it. Cable machine variations of exercises keep the muscles under tension for a longer duration and help bring about hypertrophy. After doing a few sets with slow and controlled motion, the Slovakian bodybuilder jumped into a free weight exercise next.
Flat Bench Dumbbell Chest Flyes
Building the adduction strength of the upper body muscles is as important as building the pushing strength. This is where chest flyes come into play. The next exercise in Krizo’s training session was the flat bench dumbbell fly. He cranked out some meaningful sets of the exercise using incrementally heavier dumbbells.
Dumbbell Lateral Raises
The 32-year-old bodybuilder continued the work in the dumbbell segment and got a few sets of dumbbell lateral raises under his belt. This exercise focuses on the lateral/medial deltoid muscles.
Machine Chest Press
After working the chest and shoulders with free weight movements for the most part, the rising contender called a stop to the workout with the machine chest press. He did the exercise on a plate-loaded machine. After cranking out a few sets with controlled movements, the 2022 EVLS Prague Pro winner wrapped up the training session.
Overall, the workout consisted of following exercises:
2023 Empro Classic Pro Spain to Mark his Return
In a physique update a couple of weeks ago, Michal Krizo had hinted at competing at a surprise contest in eight weeks. However, he had not revealed the details of the contest. At the end of his chest and shoulders workout, the Slovak stated that he will return to the stage at the 2023 IFBB Pro League Empro Classic Pro Spain.
“Michal Krizo, when are you competing next?” The videographer asked Krizo.
“In Spain… Empro Classic…” Krizo replied.
The event is an Olympia qualifier and it will take place on June 18, 2023. While the 2022 edition of the show did not have the Men’s Open competition, this year will be a different story. Competitors from Men’s Open, Classic Physique, Women’s Physique, Figure, Bikini, and Wellness categories will attempt to take home the Empro Classic trophy.
Krizo’s rise in the Men’s Open division has been quick as he made his Olympia debut within six months of earning the IFBB Pro card. If he wins the Empro Classic Pro and secures a direct qualification to the 2023 Olympia, he can dedicate sufficient time to improve his physique and break into the top echelons of the division this competitive season.
You can watch the full workout video here, courtesy of Michal Krizo’s personal YouTube channel:
Published: 12 May, 2023 | 9:11 AM EDT
Rucking Basics for Fitness and Fat Loss
There are many different workouts you can use to get fit, lean, and healthy. And, contrary to what a lot of people will tell you, one is not better than the others. While some workouts may burn more calories per hour, the differences are marginal and easily offset by making small adjustments to your diet.
Rather, what separates a good workout from a great one is enjoyment and convenience. If you like what you are doing and can do it regularly, it’s more likely to provide results than the so-called best workout you hate and hardly ever do.
Because of that, it’s worth exploring all your workout options to find activities that fit best into your lifestyle and schedule.
In this article, we lift the lid on rucking, explaining why and how to do this popular workout.
What is Rucking?
Rucking is a military-inspired cardio workout that involves walking or hiking while carrying weight. In military circles, a ruck is a rucksack or backpack, so rucking means walking with a bag on your back.
As a cardio workout, rucking works your heart, lungs, and circulatory system. It’s an effective calorie burner and will help strengthen your core and legs. It’s a viable alternative to regular walking, jogging, running, cycling, etc., and provides a simple yet effective way to burn calories, get lean, improve your muscular endurance, and get fit.
Rucking is simple, low-tech, and effective, requiring no special athletic skills; if you can walk, you can ruck!
However, like most workouts, there is a right way and a wrong way to ruck. Mistakes can leave you exhausted and miles from home. That said, rucking is such a simple workout that such mistakes are easy to avoid, especially if you follow the guidelines in this article.
The Benefits and Advantages of Rucking
Not sure if rucking is the right workout for you? Consider these benefits and advantages and then decide!
Improved cardiovascular fitness
Cardiovascular fitness is your ability to take in, transport, and utilize oxygen, typically expressed as your VO2 max. Walking doesn’t usually have much of an effect on your cardiovascular fitness as the intensity is too low. However, that all changes when you strap on your ruck.
Rucking with weight will increase your heart rate as much as running, cycling, and other cardio workouts. As such, it can help you develop an impressively high level of cardiovascular fitness.
A higher VO2 max will make you more fatigue-resistant, help you recover faster between sets of strength training, improve your athletic performance, and may even help you live a longer, healthier life (1).
Stronger, more enduring legs
Walking briskly with a weight on your back feels very different from strolling without a backpack. It challenges your legs in a whole new way and will develop your muscular strength and endurance. Walking up and downhill is especially challenging, and as your heart rate soars, so too does the fatigue in your legs.
You can expect to feel rucking in your entire lower body, including your quadriceps, hamstrings, glutes, calves, and core.
It’s no coincidence that soldiers and long-distance hikers often have very well-develop legs. You can usually spot people who walk a lot by their well-developed (and often super-defined) calves.
An effective calorie burner
Several factors determine how many calories you’ll burn while rucking, including gender, age, speed, duration, and how much weight you are carrying. However, rucking could potentially burn as many calories as running. Walking with a weighted backpack will certainly burn more calories than walking without one.
As such, rucking can contribute to your weekly caloric expenditure and help you burn fat and lose weight. However, like all workouts, you’ll only lose weight if your diet is on-point.
Good for your posture and core
Walking is good for your posture. Firstly, it gets you up off your butt, onto your feet, and away from your keyboard or screen. Simply standing up straight can help fix your desk slouch and nerd neck.
Secondly, walking stretches and mobilizes your hips and lower back. This is also beneficial for your posture.
Finally, wearing a heavy backpack engages your deep core muscles. You must use your core to stop the pack from pulling you backward. A stronger core will also enhance your posture, as well as lowering your risk of back pain.
Accessible
You need very little equipment to start rucking. In fact, you probably have everything you need already (check out the next section for details). That means you can get started immediately and without having to buy any special equipment.
Rucking also requires no athletic skill, so it’s ideal for those with no sporting background.
As far as where to ruck, you can go anywhere you like. Put your backpack in your car and drive to the countryside or ruck around your neighborhood. You can ruck to and from work, ruck to the store to buy your groceries, or go rucking with your kids or dog – it’s a very convenient and accessible way to work out.
Remember, the best workout is the one that you can do frequently and that you enjoy. Rucking removes many of the barriers to regular exercise.
Low impact
While running is a popular cardio workout, it is not without risks. When you run, your feet hit the floor with a force equal to several times your body weight. All that impact can have an adverse effect on your feet, ankles, knees, hips, and lower back, plus all the associated muscles, tendons, and ligaments.
There is a reason that many athletic injuries are prefixed with the word running – such as runner’s knee and runner’s hip. Running-related injuries are very common.
In contrast, rucking is a low-impact activity, so despite the added weight, it puts far less stress on your joints. With a lower risk of injury, you are less likely to miss workouts because you are hurt.
Low-impact rucking is also an excellent workout for people who are overweight that would otherwise find running uncomfortable or risky.
Scalable
Rucking workouts can be modified to match your current fitness level. Start light and short, gradually increasing the weight and distance as you get fitter.
With this in mind, you can also ruck in a group of people with different abilities. For example, less fit individuals carry light packs, while the fitter members of the group carry heavier packs. With a little trial and error, everyone should be able to have a similar workout.
Sociable
Leading on from the point above, while there is nothing wrong with rucking alone, this workout is ideal for couples, families, and groups. You can ruck with your kids, your pets, your partner, or your friends.
If you enjoy group exercise classes but prefer to work out outdoors, rucking with friends could be perfect for you.
A functional workout
Functional workouts and exercises develop fitness that you can use outside of the gym. They prepare your body for the demands of daily life and sports.
For example, squats are very functional because the squat is one of the movements most people do many times each day. In contrast, machine leg curls are less functional because they aren’t an everyday movement.
Rucking is simply walking with weight, so it’s a very functional exercise. Humans have been doing it since they learned to stand on two legs.
Gear for Rucking
While rucking is a very low-tech, no-frills sort of workout, you still need a couple of things to do it.
A rucksack
The first thing you need to start rucking is a ruck, better known as a rucksack or backpack. Ideally, your ruck should be strong and sturdy, with a hip and chest strap to keep it secure on your back. The back panel and shoulder straps should be padded for comfort.
You don’t need a special rucking backpack, although such things are available. Rather, a standard hiking pack will suffice and is usually much cheaper.
Alternatively, you can wear a weighted vest. However, you’ll still need to find a way to carry water on your ruck, especially on longer workouts.
Weights
You can load your ruck with just about anything you have available. Small-denomination weight plates and dumbbells are a good option, as are tightly-sealed water bottles, bags of sand or gravel, rocks, books, and canned goods.
However, ensure that whatever you put on your ruck doesn’t poke you in the back. What started off as a mildly annoying pressure point can turn into a major pack rash when you start to get hot and sweaty. Wrap your weights in towels or old workout mats if you need extra padding.
You don’t need to buy specialist rucking shoes or military boots for your ruck workouts. However, your footwear needs to be supportive, cushioned, and comfortable. Trail running shoes are a good option, and walking shoes are another.
Regardless of what you choose, make sure your shoes don’t rub, as blisters can bring even the toughest soldier to their knees. This is not the time to wear new, untested shoes. Instead, stick with footwear you are familiar with and that you know are comfortable.
Appropriate clothing
The most important rule for rucking clothing is to dress for the elements. Wear layers when the weather is cold, and wear less on warm days to avoid overheating. Grab a wide-brimmed hat to protect your face from strong summer sunshine and warm gloves and a beanie in winter.
Remember, too, that the weather can change, and so too will your body temperature as your workout progresses. Make sure you can add or remove layers as conditions and your body temperature dictates.
And that’s all you really need to start rucking – a backpack, weights, shoes, and suitable clothes. That said, there are a couple of additional items that may enhance your workouts:
Water bottle – rucking is thirsty work. Wearing a rucksack means that heat cannot escape from your back, and your body temperate will probably increase more than usual. As a result, you’ll probably sweat more, which can lead to dehydration. Carry a water bottle and drink from it little and often to stay hydrated.
A smartwatch – handy for tracking steps, distance, and calories burned. Some can also be programmed with your rucking route.
Navigation app – downloading a navigation app to your phone means you can create and follow pre-planned routes. Navigation apps are an excellent alternative to a traditional map and compass. However, if you plan on rucking in wild country, you should also carry a map as phone batteries die, screens break, and apps crash.
Earbuds – rucking is a great way to unplug from technology and enjoy some time alone or with friends. However, if you prefer to work out to music or want to remain contactable during your ruck, earbuds will be invaluable. However, don’t turn the volume up too high, or you could fail to hear upcoming hazards, such as traffic.
First-aid kit – if you are rucking far from the maddening crowds, a first-aid kit is a must. While rucking is a very safe workout, you could still trip and fall, sprain an ankle, get snake-bit, get a blister, or otherwise get hurt. A first-aid kit means you can patch yourself up and get home safely.
Trekking poles – walking with trekking poles is very popular in Nordic counties. The poles are helpful for balance and extra traction on rough terrain and let you take some of the weight off your legs and put it on your arms. Using trekking poles turns a lower-body activity into a full-body workout.
How to Get Started with Rucking
While rucking is simple and accessible, it’s still possible to get it wrong and turn what should be an enjoyable workout into a painful nightmare. Follow these steps to ensure your first few rucking excursions go as smoothly as possible.
Pick your distance carefully
Walking with weight is much more challenging than walking while unencumbered. Short distances feel much further when you’re wearing a heavy pack. With that in mind, be conservative and keep your first few rucks relatively short. Choose distances you can cover comfortably in an hour or less, i.e., 2-4 miles.
While you’ll soon work up to rucking faster and further, not going too far too soon will make your first few outings much more enjoyable.
Be conservative with your ruck weight
While it might be tempting to load all the weight you can into your backpack, carrying too much weight too soon could put you off rucking for good. Heavy loads get heavier as you start to feel tired, and your shoulders and back probably aren’t used to being loaded down with a heavy pack.
So, start with no more than about 10% of your body weight. This will be enough to be challenging but not so heavy that you feel crushed under the weight of your backpack. If in doubt, use less weight rather than more. You can always increase the load on subsequent ruck outings if your pack isn’t heavy enough.
Start slow
While soldiers ruck at four miles an hour or faster, you don’t have to. In fact, you should start slow, feeling like you could go more quickly if needed. You can increase your speed as you get used to walking with a weight on your back. However, remember it’s the weight that makes rucking such an effective workout, and you don’t need to walk at top speed or break into a run for it to be effective.
Choose easy to moderate terrain
Rucking in wild countryside is an awesome workout, but uneven terrain and steep inclines can be too challenging for beginners. So, for your first few rucks, stick primarily to flat, easy paths and trials, saving the rough stuff for when you are more experienced.
Enjoy it!
Don’t turn your rucking workout into a race. Take your time, look around, open your ears, and enjoy your surroundings. Breathe deeply and easily, relax your shoulders and arms, and even try some moving meditations. Stay off your phone, and use your ruck as an opportunity to decompress.
Rucking Basics for Fitness and Fat Loss – FAQs
Do you have a question about rucking? No problem, because we’ve got the answers!
1. How fast should I walk when rucking?
There is no set speed for rucking. However, most people average between 3-4 miles per hour or 15-20 minutes per mile. Your rucking speed depends on the terrain, your fitness, how much weight you are carrying, and how far you plan on walking.
Adjust your speed so you are slightly out of breath but comfortable enough that you can maintain your pace for the duration of your ruck. However, if you cannot maintain three miles an hour, you may be carrying too much weight.
2. How far should I ruck?
Like rucking speed, distance is also dependent on numerous factors, including your fitness and the time you have available. If you are unsure how far to ruck, start with a couple of miles and increase gradually as you get used to the demands of the workout.
It’s usually best to under-commit and over-deliver, so you finish your workout feeling like you could have done more. This is a much better approach than a “death march” that you can only just complete and never want to repeat.
3. How often can I ruck?
While rucking is low impact, it will still take a toll on your muscles and joints, especially if you walk fast and with heavy loads. As such, you should probably do 3-5 rucking workouts per week.
While you could do more than this, e.g., every day, the accumulated stress could lead to aches, pains, and injuries.
So, you could do one “big” ruck per week, perhaps at the weekend, plus a couple of shorter rucks spread throughout your week. Experiment with different training frequencies to see what works best for you.
4. Do I need a specialist backpack or shoes for rucking?
While there are companies making and selling rucking-specific shoes and backpacks, you don’t need them for this style of training. In fact, all you really need is a hiking daypack and comfortable, supportive footwear, like your usual athletic shoes.
That said, if you plan on rucking over rugged terrain, a pair of hiking shoes may be beneficial.
So, while you can buy a specialist rucking pack and shoes, you don’t need them. If you are new to rucking, use the equipment you already have, and then upgrade if you make rucking part of your regular workouts.
5. Is rucking good for weight loss?
Like all types of exercise, rucking can help you lose weight when combined with a sensible, sustainable diet. It burns a similar number of calories as running. Still, the impact is less, so you may be able to do it longer and more often, making it potentially more effective for weight loss.
However, what makes rucking so great is how it requires no specialist equipment, and you can do it almost anywhere and anytime. The best workouts for weight loss are the most accessible and convenient, as you need to do them frequently and consistently for them to be effective.
Long story short? Yes, rucking is good for weight loss!
Closing Thoughts
Getting fit and losing weight often seem like complicated pursuits, but really, they don’t have to be. In fact, all you need to do is toss some weights in a backpack and go for a brisk walk. Eat a few more salads and a bit less junk food, and your body will start burning fat for fuel.
You see – not complicated at all!
That said, simple doesn’t mean easy, and working out and eating healthily are often incompatible with our modern, hectic lifestyles.
That’s why convenience and accessibility matter; the easier something is to do, the more likely you are to do it. Rucking is exceptionally simple yet extremely effective, providing a workout you can do almost anywhere and anytime.
So, if you are looking for an excuse-free workout, try rucking. It’s no better than any other type of training, but nor is it any worse. Instead, it’s just another tool you can use to lose weight and get fit.
References:
1 – Strasser B, Burtscher M. Survival of the fittest: VO2max, a key predictor of longevity? Front Biosci (Landmark Ed). 2018 Mar 1;23(8):1505-1516. doi: 10.2741/4657. PMID: 29293447. https://pubmed.ncbi.nlm.nih.gov/29293447/
How To Lose 1 Pound a Day: Shedding Pounds Made Easy
Most people would be willing to shed a few pounds at the drop of a hat. Losing weight not only makes you look better, but it can also reduce your risk of contracting chronic health issues. These benefits make losing weight alluring, and it is also what sells gym memberships.
However, the weight loss process can be slow and meticulous, and most people do not have the patience to stick to a weight loss program in the long run. This is also why fad diets that promise significant weight loss in a short period are such a hit.
‘How to lose 1 pound a day’ is a common question personal trainers get asked by beginners. Before we dive into this subject, let’s get the record straight. Losing a pound each day is not entirely safe or sustainable. The Centers for Disease Control and Prevention (CDC) recommends limiting your weight loss to 1-2 pounds weekly to keep your physique transformation journey gradual, steady, and sustainable. [1]
According to JAMA, you must burn 3,500 calories to lose a pound of body fat. As you can probably tell, burning 3,500 calories daily is not sustainable, safe, or even possible for most folks. Furthermore, a pound of body fat doesn’t necessarily translate to a pound of body weight. [2]
Losing a pound each week means a daily weight drop of 0.14 pounds, which is a far cry from the goal of shedding a pound each day. Also, weight loss doesn’t happen overnight. It might take up to a couple of weeks before a beginner starts seeing progress after switching to a weight loss program.
Prerequisites For Losing 1 Pound a Day
You must enter a calorie deficit to lose weight, meaning you must expend more calories than you consume in a day. You could achieve a calorie deficit by eating less or exercising more. A balance of both is ideal for losing a pound a day.
Remember, each individual is built differently and will react uniquely to different diets and training stimuli. There is no way to promise a pound of weight loss each day for everyone. For example, your results might differ from your training partner’s.
The tips mentioned in this article will help streamline your weight loss process and ensure you get the best bang for your buck.
In this article, we go over the 15 most effective tips to shed the spare tire. We have also included five training programs to ensure optimal weight loss. To ensure your safety, we won’t recommend radical steps. Contrarily, we will only recommend ways that will help achieve safe and sustainable weight loss in the long run.
Sticking to these steps will help you achieve your body weight goal and promote a healthy lifestyle, which will pay dividends in the long run.
15 Steps To Lose 1 Pound a Day
Sadly, there is no magic pill that will help shave off a pound from your belly each day. Losing a pound a day is an ambitious goal that demands commitment, effort, and patience. The tips mentioned below will help you make sustainable lifestyle changes and improve your overall health and well-being:
Hydrate
Cutting water is one of the fastest ways to shed body weight. It is common to lose a few pounds in a single day by dehydrating yourself.
Most fitness models start cutting water 2-3 days before a photoshoot. It helps them get diced and achieve crisp conditioning. Professional bodybuilders take this a step further and use diuretics to get in shape for competitions. However, hobbyist lifters and the general public should stay away from these methods, as they are unsafe and unsustainable.
Plus, once you resume your regular water intake, you will rapidly regain the weight you had previously lost.
Prolonged dehydration can cause headaches, delirium, confusion, fatigue, dizziness, dry mouth, and constipation. Left untreated, it can contribute to kidney stones, kidney failure, and heatstroke, all life-threatening illnesses. [3]
Tip: Water Intake Calculator
Stay Away From Fad Diets
Many people flock to fad diets, such as the boiled egg diet and the cabbage soup diet, that promise significant weight loss in a short period. However, these diets have little to no scientific evidence backing them. Most of these diets gain popularity rapidly but are equally quick to disappear.
Most fad diets require you to completely cut out some food sources, which can lead to nutrient deficiencies. Sticking to an imbalanced diet for an extended period can lead to chronic health conditions, which can worsen over time.
While choosing a diet, you must analyze if it follows a balanced approach to nutrition. Cutting out certain foods from your diet can result in developing a negative relationship with food, which can make matters worse. Plus, the weight lost through radical diets often bounces back as soon as you switch to a regular diet.
You must consult your healthcare provider before starting any new exercise or diet program, especially if you are dealing with any health issues.
Patience
After your body starts adjusting to the changes, you will experience rapid weight loss in the initial days in the form of water weight. However, you might hit a plateau if you don’t consistently change your diet and training program.
Furthermore, setting more realistic objectives can assist you in cultivating more patience and perseverance in the process. For example, you could change your weight loss goal from losing one pound daily to losing 4-5 pounds in a month. This new goal is achievable and safe.
Checking off a monthly weight loss goal can help keep you motivated. It will also act as a reinforcement that you are on the correct path.
Count Your Calories
Calorie tracking is a must if you want to lose weight. You cannot just eat whatever you like and hope for a weight loss miracle. Based on your current weight, you must set a daily calorie consumption goal to meet your target body weight.
You could determine a calorie goal for yourself by using a TDEE calculator. Alternatively, you could use a calorie-tracking app like MyFitnessPal to account for your average calorie intake.
Log your meals in the calorie-tracking app to find out your macronutrient (carbs, proteins, and fat) split. Most calorie-tracking apps have a robust food and recipe database, which makes tracking your meals easy and convenient. Some apps also come with a barcode scanner for tracking the calories of packaged foods.
Enter a Calorie Deficit
After determining your average daily calorie goal, you must enter a deficit to lose weight. Cutting 500 calories from your diet will result in a one-pound weekly weight drop. Similarly, cutting 1,000 calories will help you shed two pounds a week.
For example, if you consume 2,200 calories daily, you must shift to a 1,700 kcal diet to shed the spare tire. Cutting 1,000 calories from a 2,200-calorie diet is not recommended. If you want to shed two pounds weekly, you should cut 500 calories from your diet and burn the remaining 500 calories through exercise.
Eat Nutrient-Dense Foods
On a weight loss diet, you must get your calories from nutrient-dense whole foods, such as fruits, vegetables, whole grains, non-fat and low-fat dairy, fish and seafood, unprocessed lean meat, and skinless poultry, nuts, and legumes.
Avoid empty calories such as alcohol, sugar-laden beverages, and highly processed foods. Eating nutrient-dense whole foods will keep you feeling full and supply the necessary nutrients to your muscles throughout the day.
Fiber is often overlooked in a weight loss diet. Folks following a 2,000-calorie diet should have at least 28 grams of fiber daily, as it helps with macronutrient absorption and getting the most nutritional value out of your food. It also promotes gut health, reduces bloating and the risk of constipation and diarrhea. [4]
Follow a Personalized Diet Plan
No two people will react to the same diet and training program the same. Your training partner might lose more weight than you while eating the same food and doing the same exercises as you. How your body responds to training and diet depends on multiple factors, including genetics, age, gender, body weight.
You must follow a suitable macronutrient split according to your body type and goals to fast-track your progress. Plus, you must plan your meals in advance to ensure you don’t fall off your diet regimen. Dedicate a day of the week to prepping meals; it will reduce the possibility of you ordering junk food from your favorite fast-food restaurant when you are starving and have nothing to eat at home.
To lose one pound a day, you must also watch your portion sizes. Using smaller plates and cutlery can reduce your meal size and calorie intake, helping you take inches off your waistline. You must eat your favorite healthy foods throughout the week to reduce cravings.
Though not necessary, you can also use dietary supplements, such as a whey protein supplement and fat burners, to help with your goal of losing one pound a day.
Avoid Binge Eating
Snacking on junk food is one of the biggest reasons for weight gain. Folks that do not follow a diet plan are at a higher risk of bingeing on snacks throughout the day. Following a structured diet plan keep you satiated and lowers your cravings.
You must avoid high-calories beverages. It is very easy to overshoot your daily calorie goal by chugging on sugar-laden drinks without even realizing it. Plus, you must switch to low or zero-calorie substitutes when and where possible. Making small changes in your diet can lead to big results in the long run.
When snacking, choose healthy snacks, such as mixed nuts, Greek yogurt and berries, and apple slices with peanut butter.
Read also 7 Ways To Stop Binge Eating
Stay Consistent
Consistency is key in a weight loss program. To lose a pound a day, you must be consistent with your daily meals, workouts, and sleep schedule. Consistency is even more crucial when you have a shorter timeframe to work with.
When you are consistent with your diet and training program, your body burns fat more efficiently. Furthermore, staying consistent with a fit lifestyle minimizes the risk of gaining excess body fat and improves your overall health and well-being.
Choose Healthy Fats
Many people blame fats for their excess body fat. However, this assumption is faulty. Consuming healthy fats is essential for optimal body functioning and health. Furthermore, it provides your body with essential nutrients and promotes the feeling of fullness, reducing your overall calorie intake.
Nuts, seeds, avocados, and fatty fish should be the primary sources of fats in your diet. Fats can help reduce inflammation and improve insulin sensitivity, leading to better weight management.
However, you must ensure that you choose healthy fats over unhealthy fats. Staying away from processed and fried foods can help reduce the risk of chronic diseases, such as heart disease and type 2 diabetes while promoting overall health.
Tip: Use Fat Intake Calculator
Stress Less
When you are stressed, your body releases the cortisol hormone into your bloodstream, which makes you hold onto body fat. Chronic stress is one of the leading causes of weight gain and increases the risk of health issues like high blood pressure and type 2 diabetes. Increased cortisol levels can also increase appetite and cravings for unhealthy foods. [5]
Chronic stress can also hamper your motivation to train, eat healthily, and stay consistent with a fit lifestyle.
To lose a pound each day, you must keep stress at bay. Meditation, yoga, and exercise are among the best ways of combating stress. Nonetheless, you must consult a healthcare professional if you are dealing with high levels of stress and are unable to control it using these three methods.
Try Fasting
Fasting is an incredibly effective method of shedding body weight. Intermittent fasting (IF) is a rage among fitness enthusiasts. It involves cycling between voluntary fasting and non-fasting. The 16/8 protocol is the most popular IF method, involving fasting for 16 hours a day and eating in the remaining eight-hour window.
Beginners should start with easier fasting protocols, such as the 14/10 method. It involves fasting for 14 hours and a 10-hour feeding window. Advanced lifters can opt for the ‘OMAD’ protocol, which involves eating one meal a day. Fasting protocols with longer fasting windows are more effective at helping you lose a pound each day.
Get Enough Sleep
Sleeping for at least seven to eight hours is essential to allow your body enough time to rest and recuperate. Since losing one pound a day requires you to follow a stringent diet and training program, you must take your recovery just as seriously.
Get ready for what we are about to say next. It is so polarizing that ‘the hardest workers in the room’ might lose sleep over it. Ready? Here we go — don’t hesitate to hit the snooze button. Alarm clocks have a snooze button for a reason. They help you get in the much-needed sleep.
Quality sleep helps balance your hormones, which can help control hunger, satiety, and metabolism. Fatigue due to a lack of sleep increases your risk of feasting on junk food and skipping exercise.
Workout
Although you could lose a pound a day just by cutting your calorie intake, it is not sustainable or healthy. Engaging in cardiovascular and strength training can help speed up your weight loss progress and tone your muscles. High-intensity interval training (HIIT) is an incredibly effective way of promoting weight loss while keeping your workouts short and exciting.
You must follow a personalized training program to optimize your weight loss, meaning you should choose a workout regimen based on your experience level. Punching up your weight class can lead to burnout and increase your risk of injury. Regular exercise can also help regulate hormones related to appetite and metabolism, such as insulin and cortisol.
Move More
Besides sweating it out in the gym, you must ensure that you are constantly moving throughout the day. A sedentary lifestyle increases your risk of contracting chronic health conditions such as type 2 diabetes and hypertension.
Set a daily step goal for yourself and reorganize your day to ensure you hit your objectives. You could start with a 5,000-steps-a-day goal and make your way up to walking 10,000 steps daily.
Tip: Try Walking Calorie Calculator
5 Workouts To Lose 1 Pound a Day
Following a balanced training program that includes strength and cardiovascular training will optimize your weight loss. We will focus on HIIT workouts in this article to lose one pound a day.
HIIT Workout 1 — Tabata Workout
Tabata workouts include doing eight rounds of 20 seconds of strenuous exercise followed by 10 seconds of rest. Perform each exercise for eight rounds before switching to the next exercise.
Eight rounds of exercise, including working time and rest, will add up to four minutes. Three exercises in this Tabata workout and two recovery periods will take you 14 minutes to complete.
Exercise
Sets
Time (in seconds)
Rest (in seconds)
Burpees
8
20
10
Recovery
60 seconds
Jumping Lunge
8
20
10
Recovery
60 seconds
Spiderman Plank
8
20
10
Many people compromise their form during a HIIT workout to make the exercises easier. However, doing this hampers the effectiveness of the lifts and increases your risk of injury.
HIIT Workout 2
The second HIIT workout in our quest to lose one pound a day includes a balance of strength training and cardio exercises. You will need a pair of dumbbells to perform this workout. This workout comprises performing two rounds of the following circuit:
Exercise
Time (in seconds)
Rest (in seconds)
Close-Grip Chest Press
30
30
Leg Raise
45
30
Squat Hold
45
30
Renegade Row
30
30
Plank
45
30
Dumbbell Overhead Press
30
30
Thruster
75
30
High Knees
45
120
Rest for 30 seconds between exercises in the circuit. You are allowed a two-minute rest between circuits. To stick to the rest duration between exercises, keep all the equipment near you before starting the circuit.
Since the rest durations between exercises are short, use that time to take your position for the next lift. You must complete this workout within 20.5 minutes.
HIIT Workout 3 — EMOM
Every minute-on-the-minute (EMOM) workouts are an underutilized form of HIIT workouts. In an EMOM workout, you must complete an exercise within 60 seconds. Your goal with EMOM exercises is to complete each exercise as quickly as possible as the remainder of the 60 seconds is used as rest between exercises.
Time
Exercise
Reps
Minute 1
Dumbbell Squat
15
Minute 2
Renegade Row Push-Up
20
Minute 3
Squat Jump
15
Minute 4
Sit-Up
20
Minute 5
Burpee
10
Complete the 15 dumbbell squats as quickly as possible without slacking on your exercise form. Use the remainder of the minute as your rest before moving on to the next exercise at the beginning of the second minute.
HIIT Workout 4 — AMRAP
In the following workout, you must complete as many reps as possible (AMRAP) of the following exercises within nine minutes. AMRAP workouts are excellent for competitive folks. In these workouts, there are no defined rest durations. You can take as long as you want between exercises to rest. Furthermore, you can also break an exercise to catch a breath. Your ultimate objective is to complete as many reps as possible within nine minutes.
Exercise
Reps
Butt Kicks
100
Jumping Jack
80
Mountain Climbers
60
Side-To-Side
40
Abdominal Row
20
After completing 100 reps of butt kicks (50 right side and 50 left side), move onto the jumping jack without stopping for rest — if you can. The total number of reps you can complete will be your final score. Challenge your friends to beat your score. You can also set your score as a benchmark for yourself and try to beat it in a subsequent workout.
HIIT Workout 5 — Ladder Workout
When used correctly, ladder HIIT workouts can melt fat off your body. The rep structure of a ladder workout is like climbing a ladder. You start with a few reps and work up to high-rep sets. The rest between exercises increases with the total number of reps. Like in real life, you must also come down a ladder. After performing the set with the highest number of reps, work towards the small rep sets. Also, you must do all of this within a specific time limit.
In this HIIT ladder workout, you’ll perform two exercises on a single ladder rung. For example, for this workout, you will perform one rep of the wall ball and dumbbell thruster before moving on to the two-rep wall ball and thruster.
Exercise and Reps
Rest (in seconds)
1 Wall Ball and 1 Dumbbell Thruster
0
2 Wall Ball and 2 Dumbbell Thruster
10
3 Wall Ball and 3 Dumbbell Thruster
15
4 Wall Ball and 4 Dumbbell Thruster
15
5 Wall Ball and 5 Dumbbell Thruster
20
6 Wall Ball and 6 Dumbbell Thruster
20
7 Wall Ball and 7 Dumbbell Thruster
25
8 Wall Ball and 8 Dumbbell Thruster
25
9 Wall Ball and 9 Dumbbell Thruster
30
10 Wall Ball and 10 Dumbbell Thruster
45
After completing 10 wall balls and dumbbell thrusters, continue back down the ladder as far as possible within the remaining time.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Many people follow fad diets to help them drop their body weight quickly. However, most of these extreme methods are unsafe and unsustainable. To lose one pound a day, you must focus on making lifestyle changes that promote weight loss while improving your overall health.
Although the 15 healthy lifestyle tips and five workout routines detailed in this article might not make you drop a pound daily, it will put you on the right path to sustained weight loss. Now that you have all the knowledge you need to shed the spare tire, go ahead and put it to good use. Best of luck!
References
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html
Wishnofsky M. CALCULATION OF DIETS. JAMA. 1957;163(5):384–385. doi:10.1001/jama.1957.02970400056024
Taylor K, Jones EB. Adult Dehydration. [Updated 2022 Oct 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK555956/
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.
McEwen BS. Neurobiological and Systemic Effects of Chronic Stress. Chronic Stress (Thousand Oaks). 2017 Jan-Dec;1:2470547017692328. doi: 10.1177/2470547017692328. Epub 2017 Apr 10. PMID: 28856337; PMCID: PMC5573220.
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The Rock Shares Effective High-Volume Chest & Back Workout
Multi-talented entertainer Dwayne ‘The Rock’ Johnson is known for his insane work ethic and being the hardest worker in the room. Although he maintains a packed schedule, he never shorts himself of a gym visit. In a recent Instagram post, Johnson shared an effective high-volume workout routine targeting the chest and back.
The Rock first rose to prominence for his athletic abilities as a professional wrestler under the WWF/WWE banner. He emerged as one of the most successful acts of the infamous Attitude Era alongside fellow standouts like Stone Cold Steve Austin. His charismatic personality combined with a fan-favorite gimmick helped elevate his popularity, which eventually led to his venture into Hollywood.
The Rock has taken part in several blockbuster hits in the movie industry, including The Scorpion King (2002), Hercules (2014), and more. Besides his work, Johnson boasts a monstrous build and frequently gives insight into his training, often done at his own gym called Iron Paradise.
In Nov. 2022, The Rock laid out a heavy lower body workout meant to be used as a finisher toward the end of a leg day training session. As popular as Johnson is for his intense workouts, he’s also renowned for his decadent cheat meals. Fitness influencer Will Tennyson tried some of his most epic cheat meals for five weeks and was left stunned by the results.
Johnson has been accused of steroid use. While he denied using gear, some are not fully convinced. After the exposé of Liver King, UFC color commentator Joe Rogan called on Johnson to admit his alleged use of steroids. Fitness sensation Bradley Martyn supported Johnson for avoiding the topic altogether instead of vehemently denying it like Liver King.
Earlier this year, The Rock provided a tough squat variation to build muscle in the legs. He performed four massive sets of the exercise in a late-night workout session. He laid out a challenging upper body workout to maximize chest and back pumps weeks later. Then, he offered a grueling superset for leg day training and a brutal back workout routine for calorie burning.
The Rock shares effective high-volume chest & back workout
In a recent Instagram post, The Rock shared an effective upper body training routine using high volume.
“Saturday back/chest training, keeping volume high,” wrote The Rock.
Close grip cable row.
4 sets. 20 reps.
* on 20th rep, deep stretch at the bottom and hold/squeeze for 5 sec.
“It’s a bitch but very effective.”
The Rock detailed the importance of using controlled reps to optimize gains in a chest and back workout update last month. He followed it up with a taxing core training session designed to build strength and add muscle as well.
RELATED: The Rock Teams Up with NFL’s Aaron Donald for Brutal Workout At LA Rams Gym
Johnson’s latest training routine could be a valuable addition for those looking to enhance their upper bodies.
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Published: 12 May, 2023 | 12:30 AM EDT
65-YO Bodybuilder Reflects on 36-Year Long Career Ahead of 2023 Masters Olympia
The 2023 Masters Olympia is set to return this year after a lengthy 11-year-long break on Aug. 25-27 at the Arena in Cluj Napoca, Romania. It will provide a platform for the older bodybuilding competitors to compete on stage. In a recent video uploaded on YouTube, Michelle Brent reflected on her 36-year-long career in bodybuilding ahead of her appearance at the 2023 Masters Olympia.
The Masters Olympia was first introduced in 1994 to allow the competitors of yesteryears among other older bodybuilding professionals to showcase their talents in front of fans. Bodybuilding veteran Robby Robinson emerged as the inaugural champion. The event continued annually till 2003 and returned for a single edition in 2012, where bodybuilding legend Dexter Jackson took home the top prize.
It is set to make a comeback this season. While many are excited about the show’s return, others are not on board with the decision. Renowned bodybuilding coach Milos Sarcev dismissed the possibility of his participation and pushed back against the competition due to concerns surrounding athletes’ health earlier this year.
On the other hand, Australian bodybuilder Lee Priest expressed his excitement at the event but ruled out his participation as well. Although Priest would’ve liked to sign up for the contest, his chest atrophy would keep him on the sidelines.
Victor Martinez indicated his interest in potentially competing at the show three months ago. However, he was still on the fence about throwing his name in the hat as he wanted to check whether the prize money would justify his efforts. The organizers announced the overall prize money at $229,000 for all the divisions at the 2023 Masters Olympia weeks later.
Being the last winner, there was a lot of speculation about whether Dexter Jackson would join the roster. He added fuel to the fire with an insane workout update showing off his huge biceps two months ago. Along with Jackson, iconic bodybuilder Jay Cutler generated a lot of buzz for potentially returning to competition. Coach Chris Aceto argued against the return of the four-time Mr. Olympia and the show itself last month.
Japanese 212 and Open competitor Hidetada Yamagishi declared his comeback to competition for the 2023 Masters Olympia weeks ago. He would take to the stage at the age of 50 with the belief he could win one final title. Last month, he left the fans stunned with a ripped physique update 18 weeks out of the event.
Cutler and IFBB head judge Steve Weinberger revealed the full roster for each of the 10 divisions of the show two weeks ago.
65-YO Bodybuilder Reflects on 36-Year Long Career Ahead of 2023 Masters Olympia
In a recent YouTube video, Michelle Brent opened up about her nearly four-decade-long career going into the 2023 Masters Olympia at the age of 65.
“This is actually into my 36th year,” said Brent. “In 1985 I did an unsanctioned NPC show so technically I started in 1986 when I won the San Jose Super Bowl. It was Paul Love the promoter back then. Technically it would really be 37 but it would really be 38 if you count 1985.”
“I was always an athlete, did every sport. In 1985, I joined a gym and then my first husband had noticed me. There was a couple that used to come at the time and it was when the couples were popular. They noticed me and said hey you could get into bodybuilding, do shows, these things. I tried for three weeks and it was my start.”
Brent discussed how she manages to compete into her mid-60s along with how dancing helped refine her posing skills.
“Finally my little dream will come true. 25 years it took me to turn Pro. Crazy with only three years off in that 25 to get it. I get seconds, thirds, so I went to the Universe. I trained smart, never trained beyond getting a tweak or twinge. I never would go do 10 more reps or whatever. Literally never injured myself in the gym, nutrition wise always been pretty good. I didn’t get too crazy in the off-season, ate good, never had metabolic damage. I’ve just been very blessed.”
“I love to dance. If I didn’t discover bodybuilding I always wanted to be one of those troop dancers like a background, the whole learning, the steps, and all that but so I just love to dance. Ironically the first show in 1985, they had said you get this one minute to do whatever you want but you have to put some poses in bodybuilding poses really. I had the best time ever. It was like I found my niche. I know well I could be muscular and work out but yeah that could be entertaining and do what I love to do ‘part dance.’”
She’s targeting her first trophy at the 2023 Masters Olympia and revealed it would mark her last year in competition.
“I knew it was in the works, it wasn’t just a rumor. I knew Jake had wanted to get the Masters. But I never thought there was going to be some point there was going to be a championship for our Masters. All these people are able to turn pro now. Jake Wood came up with bringing back the Masters National Olympia but let’s make it all the divisions. Let’s make it legit, not just the men. I just kept on hanging in there hoping that at some point I was going to be able to end my career with at least one championship under my belt.”
“I truly have to admit that this is thank the Lord that I got this because I really truly believe this is my last year because I do have a little bit of just old age. I’d say old age but wear and tear, things my wrist is really bothering me, my hip joints so it’s starting to tell me and I’m smart.”
Brent called for a change in the qualification criteria of the contest.
“I think they need to at least bring it back to say 45 and then in the qualification if they do a qualifying thing at the show. This is my criteria. They always do something when you scratch your head. It needs to be 45 and over division is the only division you could get that qualification. If there’s an over 50 and 60, fine and dandy but you just get prize money but that 45 and over is the only class. If I want to take the chance I would add 65 go into that 45 and over to get the qualification for 2024 and no crossovers because there’s so many. It doesn’t make it legit. You have to pick your division because if you want to do a crossover fine but that division doesn’t get a qualification that’s how I see it clear and cut for qualifiers.”
Lee Priest voiced a similar sentiment as Brent in urging the organizers to bump up the minimum age for qualifying to 50 and above last month.
IFBB Pro League athletes’ representative Bob Cicherillo believes all eyes would be on former 212 Olympia champ Kamal Elgargni as he enters as the betting favorite to win the 2023 Masters Olympia later this year.
You can watch the full video below.
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Published: 11 May, 2023 | 10:17 PM EDT
Jose Raymond Shares the Biggest Mistakes to Avoid in Contest Prep
Bodybuilding veteran Jose Raymond has a ton of experience based on years of competing professionally. Although he excelled in the Men’s 212 division, Raymond also made a splash in the Men’s Open category. In a recent video uploaded to YouTube, Raymond shared some of the biggest mistakes competitors and coaches make while in prep for contests.
Jose Raymond first rose to prominence for his incredible muscle shape, definition, and lower body development as a Men’s 212 competitor in the early 2010s. He turned in a strong performance at the 2011 Mr. Olympia, where he cracked the top three and proved himself to be one of the most consistent and disciplined athletes in the game. Being a regular feature of the 212 Olympia, Raymond never placed outside of the top five in any of his eight appearances from 2011 to 2018.
Raymond came close to picking up the ultimate title but eventually took silver after falling short of legendary 212 competitor Flex Lewis in 2015. He also battled with the likes of Hidetada Yamagishi, former champions Derek Lunsford and Kamal Elgargni as well as Ahmad Ashkanani.
In April 2021, Raymond and bodybuilding legend Flex Wheeler teamed up for a collaborative training session with Egyptian IFBB Pro Hassan Mostafa. The pair mentored the budding Men’s Open prospect through a tough workout to get him ready for the New York Pro contest.
‘The Boston Mass’ chimed in on the passing of former Mr. Olympia Shawn Rhoden in Nov. 2021. Raymond expressed his disappointment that Rhoden wasn’t able to clear his name in a legal matter. He also argued Rhoden should have won more Mr. Olympia titles following the first victory.
Jose Raymond shares the biggest mistakes to avoid in prep
In a recent YouTube video, Jose Raymond shared some of the biggest mistakes to avoid while in preparation for bodybuilding contests.
Raymond started by highlighting the error of pushing too hard in an attempt to get striated glutes.
“What I realized is that people push and push like oh don’t have striated glutes yet, got to keep pushing, two hours on the step mill, zero carbs, keep going, and then the body disappears,” said Raymond. “Well, maybe he just doesn’t have genetics to have striated glutes. Maybe he’s got small muscles, there’s not a whole lot of muscle there to strike but they keep pushing and pushing thinking that it was going to help. He’d end up 20 pounds to light just all in the search of getting striated glutes.
“Now next week this kid won’t have striated glutes but he’ll be the hardest guy in the show. He’ll have separation, lines in his hamstring, striated lower back, lats everything, crazy abs, midsection. He just doesn’t have striated glutes. Is he going to go on to win the Olympia or the Nationals or New York Pro? I don’t know maybe he can make some adjustments but right now he’s at the best his body can be. That’s a mistake that not only competitors do but coaches do by pushing too far in the holy grail of striated glutes and you’re destroying a guy’s physique in that quest for glutes.”
Raymond argued against following a low-carb diet for long periods of time.
“They hit panic mode and try to overdo everything. They’ll overdo the fat burners, low carb or zero carb days like if your coach tells you to have zero carbs for three to five days straight and three hours of cardio, you gotta question their motive like what is going on here. There’s no way that can be beneficial.”
The 48-year-old dismissed some common myths that prevail in the sport.
“In the last three weeks, I’ve had at least four clients say to me and they’re relatively new to competing but they are like hey should I bring honey, jam, and peanut butter backstage for my rice cakes? Backstage is not a time to binge. They think they are supposed to eat a ton backstage. No, you get up early, eat your breakfast, have another small meal and get on stage. If you’re back there like at the Olympia for four or five hours, yeah have your meal or some granola or rice cakes or something ready to go just in case.
“I’m like no don’t pay attention to those people. Do not listen to them lathering up big scoops of peanut butter. Then they go on stage, get a bloated stomach, ripping farts backstage like it’s disgusting. There’s no benefit to that.”
Jose Raymond offered his experience of coaching competitors who refuse to follow instructions.
“I get these weird messages like when you’re prepping someone and for six to eight weeks you’re not seeing the progress you think you should be really. Then they’ll see that and be like can I keep drinking the Yoo-hoo that I have with my last meal? I’m like wait what? When did I tell you to do that?
“They’ll be like I don’t know I’ve always been doing that. But I wrote you up a diet exactly what I want you to have and you’re adding a Yoo-hoo. That’s what your physique looks like, a Yoo-hoo.”
“I just say I don’t know under what context your coach is having you do this so I can’t guess to tell you what to do. They may have you doing this for a certain reason so I have no idea and I don’t want to know. If you want help from me, you talk to your coach and next show or off-season, we’ll get together and have a discussion. But I’m not going to get into this. I just tell people hit me up at some other time but you gotta trust your coach until it’s over and see how that goes.”
“You can’t just put everyone on the same plan with tons of fat burners, tons of cardio, and low carbs. It’s not going to work. It’ll work for the select few that are freaks but the rest of the people, you’ll literally ruin their physique or worse and then they’re completely wasted and exhausted by the time the show comes. It’s important to have enough fuel to be able to train like an animal all the way up to the show.”
Jose Raymond weighed in on the scuffle between Shawn Ray and Dominic Nicholls, son of renowned bodybuilding guru Chad Nicholls, recently. He criticized Ray for his role in the incident and labeled him as a bad guy in the industry.
RELATED: All 212 Olympia Winners Since 2008 (and History of the Division)
You can watch the full video below.
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Published: 11 May, 2023 | 6:14 PM EDT
Hany Rambod Teases Big Package from Derek Lunsford at 2023 Pittsburgh Pro Guest Posing
Excitement for the 2023 Pittsburgh Pro continues to build as a star-studded lineup is expected to guest pose at the event this weekend. In a recent The Truth Podcast, Hany Rambod previewed the show and provided off-season updates from Derek Lunsford, Hadi Choopan, and Chris Bumstead.
Months before last year’s Mr. Olympia contest, Rambod’s pupil Derek Lunsford stole the show at the 2022 Pittsburgh Pro. He guest posed alongside other Open class talents without appearing undersized, having gone toe-to-toe against the likes of Brandon Curry, Nick Walker, and Hunter Labrada.
In light of Derek’s dominant showing in Pittsburgh, many believe it prompted Olympia officials to award him with a special invitation to compete in the Open category. After accepting the honor last September, Lunsford wasted no time in asserting himself as a title contender.
At the 2022 Mr. Olympia event, Hadi Choopan claimed gold after finally blending together an immaculate balance of size, muscularity, and hard conditioning. Unlike in years prior, champion Mamdouh ‘Big Ramy’ Elssbiay fell short on stage in fifth while Lunsford, who debuted in the Open class, walked away in second.
With the 2023 Pittsburgh Pro guest posing show taking place this weekend (May 13-14), Rambod took a closer look at the gathering. In addition, he discussed the off-season progress of Lunsford, Choopan, and Bumstead.
Hany Rambod Talks Hadi Choopan Training at 100% & Derek Lunsford Not Having Size Limitations
Before starting a prep, Rambod mentioned that he sometimes implements a ‘dry run’ where he manipulates water, sodium, and carbohydrate intake. He added that Lunsford was attempting to keep his weight controlled last year, but that won’t be the case this weekend.
“Now, if you’re four or six weeks out, that’s a whole different story. I have done that in the past, where it’s four to six weeks out and someone is guest posing and we do what we call a dry run. What we do is a manipulation of maybe water, carbs, sodium, to get to know the person’s body. I have done that in the past.”
“Like I said, [last year] it was definitely low calories, low carbs, and all of the things that made him in better shape. Theoretically, he’s not going to be in as good of shape because he’s not trying to keep his weight down. Where last year, they’re like why did he look so good, it was because he was trying to keep his weight down. No weight control [now].”
Hany says the Pittsburgh Pro sets up the rest of the bodybuilding calendar. Following the guest posing obligation, Rambod plans to lay out more aggressive game plans for Lunford, Choopan, and Bumstead.
“Pittsburgh is a whole different story, the great thing about Pittsburgh, with Phil, Jay, Ronnie, I’ve been going to Pittsburgh for 25 years. It’s one of the places where you get to see guys that are getting ready for shows that just want to jump on stage or you have people that are just the top five, you see Gunter, Ronnie, Jay, Kai, and you’re just like, ‘Whoa.’”
“Yes, Derek is guest posing. Yes, he is guest posing. He’s been doing a lot of appearances but he hasn’t guest posed. I think he’s ready to take his shirt off finally,” says Hany Rambod. “Not usually, but because of where we’re at in the season, I do like my athletes looking a certain way by this time in terms of where we’re at and we reverse-engineer from the Olympia backward, and now that the Olympia is a little sooner this year, four or five weeks… it is something I use as a gauge.”
“Derek is going to be coming out here so we can kick off the season and we will see where he’s at when he gets to guest pose and see what everyone looks at and be able to assess where we need to be from here and how we can make adjustments but so far everything is going very well with his previous check-ins, same with Chris. I think it was the first time he [Bumstead] has never done off-season check-ins before,” added Rambod.
According to Rambod, the reigning Mr. Olympia Hadi Choopan is now training at 100% intensity.
“I’ve spoken to Hadi, he’s now back to training 100% or what I consider 100%, he’s really pushing himself hard, can’t wait to get together with him again.”
Rambod Says Chris Bumstead’s Bicep is Healed and They Are Looking to Hit New ‘Milestones’
Rambod believes Bumstead’s stem cell therapy treatment helped his torn bicep. He finished the conversation by stressing the need to keep all of his athletes within striking distance for the upcoming 2023 Mr. Olympia competition.
“I just don’t think he trained. I don’t think he trained period. I think he literally took months and months off before he was able to train,” said Rambod. “He did stem cells and a bunch of therapy on it [his biceps] and he trained and was able to get back up to 100% fairly quickly even then I told him to take it easy, you don’t want to reinjure yourself. But getting all the guys in striking distance to start the prep is really what it’s all about at this point.”
“You need to hit those milestones and make sure you’re tracking it properly.”
In a previous appearance on his podcast, Rambod discussed Nick Walker’s potential as an IFBB Pro. Speaking with Fouad Abiad, Rambod underlined Walker’s love and loyalty for bodybuilding, expressing that he ‘lives the sport 24/7.’
Fellow coach and guru, Chris Aceto, rendered his thoughts on the guest posing gathering in Pittsburgh. He anticipates an on-stage battle between Lunsford and Big Ramy given the strengths of their respective physiques. Regardless, he stressed that the Pittsburgh guest posing event is an opportunity to leave an impression with judges months from Olympia.
A packed lineup will take over Pittsburgh this weekend, including Nick Walker, Hunter Labrada, Samson Dauda, Derek Lunsford, Big Ramy, and Shaun Clarida. If the spectacle is anything like last year, bodybuilding fans will have a lot to talk about in the lead-up to 2023 Mr. Olympia.
RELATED: Hany Rambod: Coaching Hadi Choopan/Derek Lunsford at 2022 Olympia Felt Same As Training Jay Cutler/Phil Heath
Watch the full video below from Hany Rambod’s YouTube channel:
Published: 11 May, 2023 | 5:01 PM EDT
Jim Stoppani Responds After Joe Rogan Calls His Physique ‘Perfect’ & ‘Super Jacked’
NPC bodybuilder, fitness expert, and exercise psychologist, Jim Stoppani has developed a solid reputation for his knowledge regarding health and wellness over the years. In a recent podcast episode of the Joe Rogan Experience, Joe Rogan praised Stoppani for his ripped physique at 55 years old.
As a renowned expert in exercise science, sports nutrition, and supplementation, Stoppani’s ability to relay crucial information about workouts is unmatched. He holds a PhD in exercise psychology and has authored numerous fitness publications such as “The Encyclopedia of Muscle & Strength.” Stoppani takes an evidence-based approach to fitness and has built a successful online presence dedicated to helping people achieve their goals.
Meanwhile, Joe Rogan, a former kickboxer, steadily built his empire through entertainment endeavors. In addition to TV appearances, Rogan serves as a color commentator for the mixed martial arts promotion UFC (Ultimate Fighting Championship). Though, perhaps Rogan’s most-well known contribution to the world is his famous podcast, which has become a leading source of information for people around the world.
Before hearing Stoppani’s reaction, check out what Joe Rogan had to say about his physique on a recent appearance of The Joe Rogan Experience:
“Jim Stoppani is interesting too because he’s fully fuc**ng tattooed up including his head, all of his head but he’s a very smart guy, like, like, you look at him and you go, ‘I bet that guy has his di** tatooed’. Not that I think about di** sir, but he’s got them everywhere, he’s super jacked.”
While someone during the video mentioned Stoppani may have gone overboard with tattoos, Rogan quickly dismissed the notion.
“Yeah super jacked, but now, everything is covered, including – look at that, that’s his neck, that’s his hands, he’s ja-ja-ja jacked, shut up, he’s perfect, you leave my boyfriend alone. All kidding aside, I go to his Instagram page all the time, it’s very informational, very interesting videos too that he has on Youtube he’s clearly a very bright guy and he’s super jacked, you see his neck, it goes all the way up his back even the back of his head, super jacked. Anyway,”
“I’ve received many endorsements over the years, but none are as positive and FUNNY as @joerogan. Thanks for the love, Joe!” Stopppani wrote in the caption.
One of the last times Stoppani’s name drew headlines was in 2017 stemming from a lawsuit with Bodybuilding.com. Ultimately, a settlement was reached and Stoppani was afforded the opportunity to continue selling premium supplement products and merchandise.
RELATED: Joe Rogan Reveals ‘Everything He Takes’ to Maintain His Physique
Despite a schedule jam-packed with obligations, Stoppani always makes time for the gym. Many, including, Joe Rogan, value Jim Stoppani as a credible member of the fitness community for his understanding of human anatomy and biological function.
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Published: 11 May, 2023 | 1:27 PM EDT
Jay Cutler Shares Legendary Quad-Stomp-Inspired Leg Workout, Targets ‘6-8% Body Fat’ in 2023
Bodybuilding legend Jay Cutler continues to work toward a physique transformation before turning 50. In a recent YouTube video, Cutler detailed a 10-exercise leg day training session and compared body fat ratios from now versus when he was the reigning Mr. Olympia.
Cutler is a titan of the bodybuilding industry, having staked his claim against greats when mass monsters ruled the IFBB Pro League Men’s Open division. In addition to pushing mainstays such as Dennis Wolf, Johnnie Jackson, and Branch Warren, Cutler succeeded in winning the sport’s most prestigious title on four occasions at Mr. Olympia (2006-2007, 2009-2010).
In 2006, the Massachusetts native served up one of the biggest upsets the sport had seen when he dethroned eight-time Mr. Olympia Ronnie Coleman. In order to defeat ‘The King,’ Cutler said he adopted many of his adversary’s training practices to cultivate an undeniable physique.
Perhaps Cutler’s most powerful attribute was his lower body, which he used to set himself apart from his peers. His stage presence and dominance shined bright in 2009 when he cemented his name in bodybuilding history with an iconic quad stomp pose en route to becoming the first man to regain a Mr. Olympia title that was lost.
In 2009, Cutler’s quadriceps became the talk of the town as they became his secret weapon to reclaim his physique’s glory. With his arch-nemesis, Jackson, beside him, who had taken the title away from him the previous year, Cutler had a point to prove.
Cutler’s quad stomp is now part of bodybuilding history! It’s amazing to think that no one else had ever come back to win the Olympia after falling down the ranks. But Cutler did it! Even though he had some tough competition from guys like Jackson and Warren, that quad stomp gave him the edge he needed to come out on top. What a moment!
Even though Cutler stepped away from the sport in 2013, his passion for working out remained steady. Late last year, he revealed that he was transforming his body to fulfill a personal goal, which he’s titled the ‘Fit-for-50’ challenge. Targeting his best physique in over 10 years, Cutler shared his latest leg day workout for fans to try out.
Jay Cutler Brutal Leg Day Training Session
Below you can find a full list of Cutler’s workouts for leg day.
After the training session, Cutler once again highlighted that he’s not taking on any heavy drug cycles for his current transformation nor will he partake in low-carb days.
“Leg day, I’m not going to hit poses, next week starts the posing actually. Like I mentioned, I think we’re 13 weeks from the ultimate – which I don’t know what that ultimate is… once again I’m in uncharted territory because I’m going to do this prep without the contracts, without a big prize pot at the end, there’s not going to be a $400,000 or $200,000 purse; this is for me, the fans, so I’m going to put a leisurely effort in. When I say leisurely, we are not going full tilt, no heavy drug cycles, no crazy low-carb days.”
Cutler specified that he carried only 3% body fat during his time as a Mr. Olympia champion. However, for his current look, he feels sticking with a 6-8% range would be best. In addition, he intends to maintain a weight of 235 pounds.
What I’m trying to do, is I want to be able to showcase this transformation. This is a lifestyle transformation. Someone who is already in good shape, I think I’m around 12-14% body fat and to get right to the 8-6% range, which would be relatively lean, not the 3% that you saw on the Olympia stage that required the last six weeks of drastic dieting. Although, I am looking forward to trying to turn it up in the last six weeks and seeing how far I can push myself and maintain 235: that is the goal,” said Jay Cutler.
Given his recent undertaking, Cutler has been open and honest about his physique goals. He took part in a CutlerTV interview recently, where he laid out the high-protein diet he’s employed to fuel his fitness demands.
While he won’t be appearing on a contest stage anytime soon, the world is excited to see Jay Cutler’s latest transformation. Surely more physique updates will follow when he makes a special appearance in Romania for the 2023 Masters Olympia contest in August.
RELATED: Jay Cutler Talks ‘Fit for 50’ Transformation Challenge: ‘Strictly Testosterone, No Tren’
Watch the full video below from the JayCutlerTV YouTube channel:
Published: 11 May, 2023 | 11:29 AM EDT
Bodybuilder Breon Ansley Shares Full Day of Eating in 2023 Off-Season with 1 Meal of Choice A Day
American bodybuilder Breon Ansley reached the pinnacle of the Classic Physique division as a two-time Olympia champion. He’s getting ready to switch to the Men’s 212 division this season. In a recent video uploaded on YouTube, Ansley shared his full day of eating in the off-season and chooses one meal of his liking a day.
IFBB Pro competitor Breon Ansley first rose to prominence for his impressive physique in the Classic Physique class in 2016. He handily dispatched the competition at the 2016 Prestige Crystal Cup and won gold to earn an invite to the Mr. Olympia competition. He earned fourth place in his first-ever Olympia appearance.
The next year, Ansley brought a significantly improved package on the stages of the 2017 New York Pro. He won the contest and made his way to the 2017 Mr. Olympia, where he battled with reigning four-time Classic Physique Olympia king Chris Bumstead for the top prize. In the end, Ansley managed to ward off the budding Canadian sensation.
Ansley kicked off the 2018 season with a commanding victory at the Arnold Sports Festival en route to a successful title defense at Mr. Olympia. Bumstead inched closer but could not do enough to overwhelm the two-time champion. In 2019, Ansley finally got dethroned by ‘CBum’ in a close-fought battle and took silver. Bumstead held on to the title ever since.
The 43-year-old missed the mark at the 2022 Arnold Sports Festival, settling for a fourth-place finish last year. He expressed his disappointment at the result but ensured he would return stronger than ever following the show. Then, Ansley declared it would be his last run in the Classic Physique class due to the weight cap. He gave fans a look into his intense high-volume lower-body training session for building muscle weeks later.
There was a lot of speculation about whether Breon Ansley would join the Men’s 212 division. The rumors were fueled after he presented a bigger package in a guest-posing appearance at the NPC AL State Championships last September. Ansley collaborated with fitness sensation Mike O’Hearn for a sleeve-busting arms workout in preparation for the 2022 Mr. Olympia. He followed up the session with a brutal upper body workout using rest-pause training methods last October.
‘The Black Swan’ smoked a challenging legs workout in the build-up to the Olympia in December 2022. He confirmed his plans to move two the 212 category and revealed that Olympia would mark his final competition as a Classic Physique competitor days before the event.
Breon Ansley shares the full day of eating (with 1 meal of choice)
In a recent YouTube video, Breon Ansley shared his full day of eating while choosing one meal of his choice per day.
Meal 1 (8 am): 4 whole eggs & 150g cream of rice (sometimes, he mixes in 25g of ISO whey protein).
Meal 2: 10pc chicken nuggets, medium fries, crispy chicken plain burger.
Snacks: cashews, almonds, macadamia nuts, or rice cakes with peanut butter.
Meal 3: 7oz salmon and 150g of cream of rice.
Meal 4: 6oz chicken and 150g cream of rice.
Protein shake (25.5g protein).
Meal 5: 6oz bison and 120-130g sweet potatoes.
Breon Ansley had a heartfelt conversation with Chris Bumstead following the 2022 Mr. Olympia, where he placed fourth while Bumstead secured his fourth title. They both lauded each other as Ansley passed on the torch to Bumstead, bringing a decisive end to their competitive rivalry.
Ansley is focused on adding more muscle mass to his frame now that he has a higher weight limit for competition. Fans will be excited to see him make a splash in the 212 division.
You can watch the full video below.
Published: 11 May, 2023 | 8:58 AM EDT