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How This Tavi Castro Workout Will Get You Jacked & Shredded
This workout from Tavi Castro is sure to fire up all your muscles to grow.
Tavi Castro is a bodybuilder, fitness model, and personal trainer with an absolutely shredded physique. As an accomplished fitness icon and top tier model, he knows what it takes to work hard in the gym so he looks nothing but great on camera as he seeks the best for himself.
For so many of us, we scour the Internet looking for the best workout programs. But too often do we forget to look to those bodybuilders and other strength athletes who are living proof of what their great workouts can do. Looking to the pros for inspiration can prove to be worthwhile in the long run for what it can do for own personal goals. When looking to get a shredded and massive physique like those big names we know and love, look no further than their own workouts, for you know what the results look like.
As a force of nature in the fitness community, Tavi Castro is one of those figures we all can admire. His hard work and shredded aesthetic have not come easy but he is living proof of what can happen when you put your mind to it.
Full Name: Tavi Castro
Weight
Height
Date Of Birth
185-195 lbs.
5’10’’
02/03/1990
Profession
Era
Nationality
Bodybuilder, Fitness Model, Personal Trainer
2010
Spanish, Canadian
As someone who prioritizes his workouts accordingly and ensures he gets the most out of every single exercise, Tavi is one of those athletes to admire. With many years in the fitness industry under his belt, he is a true competitor and someone who knows the value of hard work.
About Tavi Castro
Tavi Castro grew up in Canada and was always interested and into fitness. He played soccer for most of his life and as a great talent, he played on the Canadian Youth National Team, traveling the world and competing. After time at school, he found natural bodybuilding and a new passion formed, testing his limits and really making him work hard for something. Now a bodybuilder and fitness model, he also shifted his focus to personal training helping others achieve their own desired body.
Tavi Castro Training Routine
With a big focus on free weights, he does low rep heavy lifting and will mix in other machines as well. Typically training 5-6 days, he will mix in cardio with his strength training to complete a well-rounded workout. With a great variety of exercises, all geared towards increasing strength and overall gains, this workout is one to give you the best boost for all your desired results. Tavi is one to take notes from for his physique is one to envy and this workout will help achieve everything you want.
Day #1: Chest
Exercises
Sets
Reps
Incline Dumbbell Chest Press
3
10
Bench Press
3
10
Incline Dumbbell Close Grip Bench Press
3
8
Seated Chest Press
3
10
Pec Deck
3
12
Incline Dumbbell Fly
3
12
Standing Cable Chest Fly
3
10
Day #2: Shoulders
Exercises
Sets
Reps
Dumbbell Rear Delt Fly
3
10
Incline Rear Delt Fly
3
10
Front Raise
3
12
Side Raise
3
12
Behind The Back Shoulder Raise
3
10
Shrugs
3
15
Military Press
3
10
Upright Rows
3
8
Day #3: Back
Exercises
Sets
Reps
Barbell Deadlift
3
8
Bent Over Bar Row
3
10
Cable Row
3
10
Wide Grip Lat Pulldown
3
10
Straight Arm Lat Pulldown
3
10
V Bar Rows
3
12
Day #4: Legs
Exercises
Sets
Reps
Squats
3
10
Lunges
3
10
Narrow Stance Leg Press
3
12
Stiff Leg Deadlift
3
12
Calf Raises On Leg Press
3
8
Standing Calf Raises
3
8
Leg Curl
3
12
Leg Extension
3
12
Day #5: Arms
Exercises
Sets
Reps
Hammer Curls
3
10
Concentration Curls
3
10
EZ Bar Blaster Curls
3
10
Rotating Dumbbell Curl
3
12
Overhead Triceps Extension
3
12
Triceps Pulldown
3
15
Single Arm Cable Pulldown
3
12
Skullcrushers
3
12
Featured Supplement
While it is imperative to have a great training routine and dietary plan, looking to supplements can be a make or break when it comes to all of our goals. With something like a top tier protein powder you will ensure all of those gains are maximized with enhanced muscle growth and recovery. A BCAA supplement and something like a fat burner or testosterone booster will only amplify the effects of your training and performance while also boosting overall health and wellness. A pre-workout can really give you everything you want most so you feel real energy boosts and get the best muscle pumps.
Transparent Labs PreSeries BULK
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Check out our list of the Best Pre-Workouts for more great products!
Wrap Up
This workout from Tavi Castro is one to really fire up those muscles to grow so you get the most out of every exercise. As an accomplished bodybuilder, fitness model, and personal trainer, Tavi knows exactly what needs to happen in order to thrive inside and out of the gym. With this workout, you get the most bang for your buck as you seek the best for all of your gains. Give this workout a try and see what this can do for all of your gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Tavi Castro Instagram
Zane Watson: How To Properly Train To Failure In Bodybuilding
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Zane Watson answers: Is training to failure necessary for bodybuilding success?
In bodybuilding, training to failure is a tactic that requires a lifter to lift reps until they can no longer put up weight. Rather than hit a specific number of reps, the reps continue until the body part can’t physically perform no matter how hard you try. But how necessary is this tactic to succeed as a pro bodybuilder? In our latest GI Exclusive, Zane Watson discusses the misconceptions about training to failure and how to perform the tactic properly.
When discussing bodybuilding tips and workout guides, aspiring bodybuilders always want to know the trick to optimize training. How many sets? How many reps per set? Should you do high weight and low volume or lower weight with higher volume. There are arguments on all sides of these different questions. Ultimately, this is all window dressing. What is most important is that you exhaust your muscle and hit all the right areas of the muscle for full growth.
This is easier said than done and the reason so many different strategies exist. They are an effort to get the lifter to full exhaust their muscles, hit all the right spots, and commit to full range of motion. For Zane Watson, his training tactics were inspired by Dorian Yates and then later by Ben Pakulski. This made him favor training until failure during his training sessions.
But is training to failure necessary? In Zane Watson’s humble opinion, he believes it is a key part towards bodybuilding success. There are arguments that feeling sore after a workout isn’t required for building muscle. Watson respectfully disagrees. He thinks that for full growth in a way that bodybuilders are seeking – feeling sore is key to knowing you push your muscles deep.
Training to failure guarantees a workout that will make you feel sore afterwards. It’s a tactic he favors. Of course, there is a difference between physically training to failure and mentally training to failure. Some bodybuilders, especially those new to training, mentally block themselves of how far they actually push while their muscles are under pressure. This is the same reason why blindly following a certain set/rep structure can fail.
Part of the skill behind being a successful bodybuilder is knowing your body’s true limits. Knowing when you are truly exhausting your muscle vs just mentally unable to handle the stress and pain of moving past that wall. For Zane Watson, training to true failure rather than focusing on reps is a helpful way to push to the next level. It’s his biggest tip for bodybuilders to push past plateaus.
You can watch Zane Watson talk in more detail about training to failure, his bodybuilding inspirations, more in our latest GI Exclusive interview above!
The Rock Reveals the Diet That Got Him Shredded for Black Adam
How The Rock ate to get shredded for Black Adam role.
Black Adam is clearly a passion project for Dwayne “The Rock” Johnson. He pushed his body to the absolute limit in order to portray this iconic DC Comics character. He not only put in some serious training, but he also modified his diet in order to get into shredded condition.
The Rock has documented most of his training for the film. It’s clear that his physique has become truly impressive to behold. That said, it takes more than lifting to get into such incredible shape. It also takes adhering to a well constructed diet.
In a recent video, The Rock revealed the diet he’s been on in order to get and remain shredded for Black Adam.
This coming week is a big one – our final week of production for the filming of BLACK ADAM⚡️
All the training, the diet?, with Covid it’s been 2 years of character, story and production prep and it all culminates to next week.
Here’s a look at my breakfast/
Sodium pulled.
Water limited.
Flank, egg whites, brown rice and blueberries
Dialing all the conditioning in as we save the hardest scenes for last.
Appreciate you guys so much for all the BLACK ADAM support – I think we’re making a movie and creating a universe that’s definitive, unique, bad ass and cool.
Fingers crossed ?? we bring it on home strong next week.
Stay disciplined, focused and trust in the process.
And shovel it all in and drink it all down ?
It’s clear that The Rock has been very disciplined in his approach to his diet. In order to stay in optimal condition the actor had to stick to his strict regimen while training to maintain his heavily muscled frame. While it may seem like a simple task to train, eat right, and read your lines, the reality is that The Rock had to essentially perform like an athlete.
Doesn’t look like much, but here’s my Saturday night post leg training meal/
ground tenderloin, brown rice with broccoli ? & pineapple?(for digestion ?)
With 8oz-10oz of water.
All my 6 meals per day are strictly measured out – including water and sodium – as we go into our final three weeks of production for the filming of BLACK ADAM.
Commit, push all chips in and do your best to trust the process ??
While it may have been an acting role, The Rock essentially needed to be a high level athlete to bring the character of Black Adam to life. He needed to push his body to places he never had to before. That is truly saying something for someone who has played high level football and performed as a professional wrestler. It really must have been a tall task, The Rock admitting that himself.
The Rock was truly in the best shape of his life for this film. It will be interesting to see how Black Adam turns out.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
The Kai Greene and Phil Heath Rivalry Heats Up As Both Call Each Other Out
Kai Greene to Phil Heath: “You Can’t Stop The Inevitable”
Kai Greene and Phil Heath have called each other out. The veteran bodybuilders are all but confirming that they will clash once more in the the future. A series of Twitter and Instagram posts are supporting the notion that Kai versus Heath is inevitable.
So we can finally say that both Phil Heath and Kai Greene are not done with competing just yet. While the internet has been speculating the return of both bodybuilders, the two have all but confirmed that they’ll do battle in the future.
The rivalry between Kai Greene and Phil Heath is well documented. For several years Kai tried to unseat Heath as the Olympia champion. While he always came close, Kai was unable to defeat his bitter rival. Heath was able to secure his position as Olympia champion, pushing back every challenge that has come his way.
That was years ago now. Both Kai Greene and Phil Heath have moved onto greener pastures. They have started supplement lines and continue to make guest posing appearances. Both men have also pursued ventures outside of bodybuilding. But no matter what, bodybuilding competition is in their veins and both men have been hinting at a return.
Well now it appears that both men are ready to throw down. In a series of recent posts, both Kai Greene and Phil Heath have called each other out.
YOU CAN NOT STOP THE INEVITABLE!KAI VS PHIL
This isn’t the first time Kai Greene declared war on Phil Heath either. The Twitter exchange pictured above is proof that both men are ready to compete again. More specifically, both are ready to compete against each other.
WAR IS COMING!!!!!!#KAI VS #PHILMARK YOUR CALENDARS
There’s nothing quite like a good beef to stoke the flames of excitement in the fans. Kai Greene has previously called out Phil Heath, but didn’t get a public response from the seven-time Olympia champion. Now it seems that Heath is down for the challenge and isn’t hiding it.
Phil Heath has also called out another top bodybuilder recently. Heath took shots at 2019 Olympia champion Brandon Curry. There is no love lost between the two and a call out from Heath shows that the competitive flames are still burning within the seven-time Olympia champion. With his call out of Curry and now his back and forth with Kai, it’s safe to say we haven’t seen the last of Phil Heath.
Things are certainly heating up. While we may have wait to see these men battle on a bodybuilding stage, these recent events have made it clear that showdown is inevitable.
What do you think of a potential Kai Greene versus Phil Heath match up?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
George Farah: The Biggest Mistake Bodybuilders Make When Cutting Weight
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George Farah explains the true key to cutting weight without diminishing muscle.
George Farah is one of the most legendary bodybuilding coaches in the history of the sport. So when he can share some vital advice to the masses on bodybuilding nutrition and dieting – it’s important to pay attention. In an era where being a mass monster is becoming increasingly more about heavier weight, it’s important to know how to get shredded properly. It’s a struggle, for example, that Big Ramy had for many years before finally earning his Mr. Olympia victory. In our latest GI Exclusive, George Farah details the biggest mistake to avoid when cutting weight in bodybuilding.
The notion of spot reducing fat has been debunked many times by many people. So the unfortunately truth is, if you have impressive muscle but flabby weak areas – there’s no way to spot check the fat without sacrificing the muscle. So how do bodybuilders cut down weight after a bulking cycle without diminishing their hard earned muscle?
We turned to legendary bodybuilding coach George Farah for his advice on this specific topic. His answer is direct, insightful, and something that all bodybuilders should heed when looking long term into their training and dieting plans. There is no trick to only burning fat without burning muscle. Instead, it’s important to prepare for the inevitability that you’ll need to cut down some weight and size overall.
George Farah claims that the biggest mistake bodybuilders make is not staying in shape during the off season. While bulking and cutting is a typical cycle for competitive bodybuilders – the bulking phase should not get too out of control. Farah holds nothing back when explaining this during our interview:
“Whatever you’re doing, you’re still going to lose muscle when you diet down. Especially if you gain a lot of fat. That’s why I tell people, listen, don’t call yourself a bodybuilder if you don’t have your abs in the off season.”
George Farah goes on to say how he “never understands” how bodybuilders are so shocked when they start cutting and end up losing much more weight than expected. This is because they put on more fat than they think – and unfortunately – muscle is always lost as well during this process.
That’s why a dirty bulk is often frowned upon by serious competitive bodybuilders. Dirty bulk is when you eat any kind of unhealthy food simply to build weight while you are pumping up muscle in the gym. A clean bulk relies on healthier foods so that you have less fat during the bulking phase.
Still, even with a clean bulk, how do you prevent losing too much muscle and underperforming on size and shape before a competition? George Farah says that the cutting phase needs to be longer than most bodybuilders think. Cutting should start off earlier and a bodybuilder should ease into it.
Cutting needs to start slow and progressively become more focused as you get closer to the show. This way you can see how your body reacts, and focus on training certain muscle areas that might start burning away. Adding more time and building your weight loss diet up slowly allows for more time to adjust, more time to fix weak areas of muscle, and more time overall to be prepared on the weekend of a competition.
So for your next cycle of building up muscle, ask yourself, “Do I still have abs during the offseason?” If the answer is no, you should reconsider how you are bulking. You are likely looking at problems down the road when it comes time to burning off weight and prepping your shred.
You can watch George Farah’s full comments on how to lose fat without losing muscle in our latest GI Exclusive interview segment above!
5 Ways To Boost Testosterone Naturally
Improve Your Testosterone Levels Naturally
Have you ever wondered why women don’t get as big as their male counterparts even if they train as hard as them? This is because of a hormone called testosterone. Testosterone is the male hormone and is responsible for puberty, development of sexual organs and building of muscle mass in men.
We have good and bad news for you. Bad news first: if you have been training for a long time but still can’t see any results, low testosterone levels can be the reason for this. Now, the good news: you can improve your testosterone levels naturally and can take your muscle gains to the next level.
Here are some benefits of having high testosterone levels:
Testosterone helps in losing body fat.
It might also helps in fighting depression.
Helps in gaining muscle mass.
Increases your sex drive.
Improves your performance in the gym and outside.
Strengthens your bones.
Better cognitive abilities.
Improves the functioning of your heart.
These benefits should be enough to get you to work on your testosterone levels. Who wouldn’t want to perform better in the bed and gym? If you’re a performance athlete or want to be one, testosterone can be your ‘limitless pill’. You could increase your testosterone levels with steroids, but if you’re in it for longevity and want to be safe, using natural methods is the way to go.
1. Eat Right
If you want to increase your test levels, you will have to stop eating junk food. Your diet and nutrition play a huge role in boosting your testosterone levels. You need to make sure you have your carbs, protein, and fats in the right quantities.
Some people believe eating fats can reduce their T levels and completely remove it from their diets. Doing this can be counterproductive to your goal of increasing your test levels and building muscles.
Cholesterol is another thing you need to have in your diet. Cholesterol is present in every cell of your body and plays an important role in producing hormones, digesting foods and producing vitamin D.
2. High-Intensity Exercise
More isn’t better when it comes to spending time in the gym. Long durations of workouts can lead to a fall in the testosterone levels in your body. You need to make sure your training routines are short and effective.
High-Intensity Interval Training (HIIT) is one of the best ways to boost your test levels in the gym. Other training principles like hypertrophy can also be of great use in increasing the testosterone levels in your body.
Workouts exceeding one hour can cause exhaustion and lead to lower test levels in men. You should keep your workouts shorter than an hour. You can achieve this by reducing the rest time between your sets.
3. Consume Testosterone Boosting Ingredients
Consuming test boosting ingredients can be one of the quickest ways to improve your testosterone levels. If nothing else seems to work out, you can supplement with these ingredients and take your gains to the next level.
Zinc is one the 24 essential minerals needed for the efficient functioning of the human body. One of the most important roles of zinc in men is to produce and maintain adequate test levels.
Vitamin D is another test boosting mineral. You can take it naturally through sunlight or a supplement. A study done by the researchers at the College of Charleston concluded testosterone levels are significantly higher when you supplement with BCAA pre, during, and post exercise.
A great testosterone booster can give you clinically dosed ingredients to boost low T levels. Check out the best testosterone boosters on the market here to give you an edge with training, energy, performance, and endurance.
4. Reduce Stress and Weight
Stress causes cortisol formation in the body which can have a long-term negative impact on your body. Since your cortisol and test levels are inversely proportional, a rise in your cortisol levels can result in a drop in your testosterone levels.
Stress and high cortisol levels can also lead to weight gain, increased appetite and formation of harmful fat around your organs. All these factors then result in lower testosterone levels.
Increased body weight can also be a cause of low T-levels and poor performance in the gym and outside. You need to focus on a balanced diet and lifestyle to improve your test levels and function optimally.
5. Have Fun In Bed
By fun we mean sleep. Sleep deprivation can cause a drop in your test levels. You need to be logging in 6-8 hours of sleep every night. This will ensure higher testosterone levels, and your body will have enough time to recover from your workouts.
A study conducted by the University of Modena, Italy found that for every additional hour of sleep, your testosterone levels rise 15%. If this won’t make you sleep more, we don’t know what else will.
Sex can be your best friend when it comes to increasing your test levels. Many people think their testosterone levels fall after they have sex or masturbate, this is the reason they avoid both of these before a workout. Having sex before a workout increases your testosterone levels and can improve your performance in the gym.
Do you know of any other way to boost your testosterone levels naturally? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Everything You Need To Know About The Inverted Row
The Ultimate Exercise For Building The Back
There are a number of popular resistance exercises that are used to develop the major muscles of the back such as the lats, rhomboids, and traps.
Regardless of your level of experience, the inverted row is an exercise that can prove to be highly beneficial for building the back.
This article will firstly detail how to perform the inverted row and then discuss a number of the benefits that are associated with the exercise.
Finally, the article will provide a number of inverted row variations and alternatives that can be used to align with your needs, limitations, and goals.
How to Perform the Inverted Row
While the inverted row is relatively straightforward in set-up and execution, it is worthwhile running through the below steps to ensure that you are performing the movement safely and effectively.
Step One: The exercise will be completed using a squat rack or Smith’s machine and the first step is to adjust the bar height.
When under the bar, ensure that it is slightly lower than the pecs to optimize lat development. For trap development, align the bar over the middle of the pecs.
Step Two: Grasp the bar using a grip that is similar to a conventional barbell row. This means using an overhand grip and placing the hands slightly wider than shoulder-width.
Keep the legs extended away from the body and avoid letting the hips drop – the body should be held long.
Step Three: Before initiating the row, pull the shoulders back and down, drive the chest up, and engage the core muscles.
Row the chest towards the bar by squeezing between the shoulder blades and bending at the elbows.
Step Four: Once the chest has risen to the bar, emphasize the squeeze between the shoulder blades before reversing the movement in a controlled fashion.
Inverted Row Benefits
As mentioned, the inverted row can serve as an effective exercise for every lifter, regardless of their level of experience.
With that being said, there are specific benefits that a beginner lifter may experience with the inverted row that differ from the benefits experienced by an advanced lifter.
Beginner Inverted Row Benefits
1) Foundational Strength Exercise
The inverted row has been found to highly activate a number of major muscles found in the back, shoulders, and arms (1).
Therefore, the inverted is a superb exercise and allows the beginner to effectively build strength in the upper body.
2) Highly Adaptable
One of the best things about the inverted row is that it can be easily adapted to increase or reduce the demand on the back.
For example, by bringing the feet further away, the body becomes more parallel to the floor. This, in turn, increases the range of motion of the row thus increasing the demand.
3) Improving Technique and Movement
When it comes to strength training for beginners, the focus should initially be on improving movement efficiency.
A combination of building a base level of strength and enhancing technique can allow the lifter to then progress onto more challenging back-based exercises such as the barbell bent row.
Intermediate / Advanced Inverted Row Benefits
1) Increasing Training Volume
While more challenging exercises will likely be prioritized for the intermediate or advanced lifter, the inverted row can be effectively used to increase training volume.
Research has highlighted that a high training volume is best for enhancing the rate of growth (2) and therefore, using the inverted row as an accessory exercise can prove to be beneficial for back hypertrophy.
2) Less Taxing on Joints
While heavy rowing exercises are beneficial for accelerating the rate of strength development, they can be highly taxing on the shoulder and elbow joints.
Considering that the conventional inverted row uses only bodyweight, it will reduce the amount of stress that these joints experience while still effectively working the back muscles.
3) Improving Muscle Activation
The inverted row provides a great opportunity to develop muscle activation. As highlighted, the inverted row can be easily manipulated to increase the demand or develop specific characteristics.
By focusing on time under tension through the use of eccentric and tempo sets, you can effectively improve back and shoulder muscle activation (3).
Inverted Row Progressions and Alternatives
This section will detail a number of progressions and alternatives that can be used to increase or reduce the demand of the inverted row.
Inverted Row Progressions
1) Tempo Inverted Row
The tempo variation is excellent for improving time under tension and muscle contractility. The method very simply involves manipulating the tempo of each contraction.
A common tempo method is the “3112” which involves a three-second lowering phase, one-second hold at the bottom, one-second lifting phase, and a two-second hold at the top.
2) Feet Elevated / Weighted Inverted Row
For those who are looking to increase the intensity of the inverted row, consider elevating the feet and / or add weight.
For these progressions, simply place the feet on a bench or box and position a weight plate on the chest before performing a set of rows.
Inverted Row Alternatives
1) Knee Bent Inverted Row
As the name suggests, for this variation, instead of keeping the legs entirely straight, bend both knees to 90 degrees.
This seemingly small alteration will change the dynamic of the movement, reduce the range of motion, increase stability and place the body in a more mechanically advantageous position.
2) TRX Inverted Row
The TRX is a highly functional bodyweight trainer. If you do not have access to the squat rack or Smith’s machine, the TRX can step in.
While holding onto both handles, walk the feet forward so that you lean backward and replicate the position of the inverted row. From there, perform a standard set of rows.
3) Chest Supported Row
The chest supported is an excellent alternative that will effectively target the back and shoulder muscles while providing spinal stability.
For this, set a bench of a slight incline and lie directly on top of it. Reach down, grasp the weight and perform a rowing action.
Final Word
The inverted row is a simple yet highly effective bodyweight exercise that can lead to substantial improvements in back strength, size, and contractility. While it is especially useful for the beginner, the inverted row can also be highly valuable for the advanced lifter.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
1 – Youdas, James W.; Keith, Julianne M.; Nonn, Danielle E.; Squires, Adam C.; Hollman, John H. (2016-07). “Activation of Spinal Stabilizers and Shoulder Complex Muscles During an Inverted Row Using a Portable Pull-up Device and Body Weight Resistance”. Journal of Strength and Conditioning Research. 30 (7): 1933–1941. doi:10.1519/JSC.0000000000001210. ISSN 1533-4287. PMID 26422610.
2 -SCHOENFELD, BRAD J.; CONTRERAS, BRET; KRIEGER, JAMES; GRGIC, JOZO; DELCASTILLO, KENNETH; BELLIARD, RAMON; ALTO, ANDREW (2019-1). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 0195-9131. PMC 6303131. PMID 30153194.
3 – Burd, Nicholas A; Andrews, Richard J; West, Daniel WD; Little, Jonathan P; Cochran, Andrew JR; Hector, Amy J; Cashaback, Joshua GA; Gibala, Martin J; Potvin, James R; Baker, Steven K; Phillips, Stuart M (2012-01-15). “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men”. The Journal of Physiology. 590 (Pt 2): 351–362. doi:10.1113/jphysiol.2011.221200. ISSN 0022-3751. PMC 3285070. PMID 22106173.
Cira Nutrition Shine Stim-Free Fat Burner Review
Support energy and fat loss with a great stim-free option.
Product Overview
For active women and female athletes, finding the right fat burner can be a game changer when it comes to boosting all of your goals. Stubborn belly fat can be a nightmare when looking to get that shredded physique and sometimes we need a helping hand from supplements to help get us there. With the right ingredients and a quality company backing you, the best fat burner to help tone and lose weight is right around the corner. Cira Nutrition Shine Stim-Free Fat Burner is a great fat burning supplement to support fat loss and boost energy all while being stimulant free.
What a good fat burner can do is offer great benefits when it comes to burning away all that stubborn fat. It will work to boost your metabolism to burn stored fat and provide for increased energy so nothing else can be stored. Also with benefits like appetite suppression and maintaining lean muscle mass, your chances of looking great and changing your body composition are closer than you think.
Cira Nutrition Shine is a great stim-free fat burner able to enhance the health and performance of all female athletes and active women. It can boost energy levels, promote a healthy metabolism, and support fat loss while being free of any stimulants.
Cira Nutrition is a supplements company that creates only the best products to help you reach your goals faster both inside and out of the gym. They are on your side, only producing the highest quality supplements around so you can lift more, feel better, and have the energy to still do other things you love. On a mission to help you grow in the gym and as a better person, Cira Nutrition is exactly what you need to succeed with all of your fitness and lifestyle goals.
Shine Stim-Free Fat Burner Highlights
Shine is the perfect stimulant free fat burner for female athletes looking to give themselves the best boost for fat loss. For active women, it is also a great option as a safe and effective supplement to support fat loss, boost energy levels, and maintain a healthy metabolism. For all of those workout and body composition needs, Shine will make you the best version of yourself.
With 7 powerful and effective ingredients, this awesome formula is one to offer all of the benefits that a great fat burner can provide. Cira Nutrition knows the needs of women and how important having a quality supplement can be and this product is the best example of a top-ranked supplement. For all of your fat loss and performance enhancing goals, look to Shine to get the job done.
Ingredients
Acetyl-L-Carnitine: Helps metabolize fat to decrease body mass and assist with weight for that desired body composition change to take effect. (1).
Dandelion Root Extract: This can help you lose water weight, lower fat absorption, and may promote fat breakdown while also being used as a coffee substitute (2).
EGCG (Epigallocatechin Gallate): Helps increase calorie burn and allows the body to use stored fat for energy. This will also assist with appetite reduction for less snacking.
Coleus Forskohlii Extract: Helps stimulate the breakdown of fat stored in fat cells which can enhance weight loss (3).
Grains of Paradise: Can cause a transition of body fat thus supporting weight loss to see those desired results (4).
Capsimax Cayenne Pepper Fruit Extract: Helps speed up your metabolism, curb appetite, and burn more calories for those desired weight loss results.
Bioperine Black Pepper Fruit Extract: Stimulates the breakdown of fatty cells thereby promoting fat loss and working for the desired outcome (5).
Other Ingredients
Plant Cellulose Capsule, Rice Flour, Silica, Magnesium Stearate
Number Of Servings
30
Serving Size
2 Capsules
Stim Or Non-Stim
Non-Stim
Best Way To Take
Take 2 capsules 1-2 times daily with a glass of water shortly before eating.
Price & Effectiveness
Cira Nutrition Shine Stim-Free Fat Burner is a great fat burning supplement to help boost all areas of your health and wellness by promoting fat loss, boosting energy, and offering a stimulant free option with optimal effectiveness. With 30 servings per container, 2 capsules will pump you with these powerful ingredients so you see the results you want most.
Pros
Great ingredients and a powerful formula
Supports fat loss, energy levels, and a healthy metabolism
Stimulant free for those sensitive or avoiding caffeine
From a reputable and honest company in Cira Nutrition
Cons
Only available directly from their website
Stim-free for those looking for a stimulant boost
Price: $39.99
Check out our list of the Best Fat Burners For Women for more great fat burning supplements!
Overall Value
Cira Nutrition Shine is a great stim-free fat burner to promote and boost all of your fat loss needs. Able to support fat loss, boost energy levels, and promote a healthy metabolism, all of those fat burning wants and needs can all be achieved with an awesome stimulant free option. Cira Nutrition is a company that seeks the best for women and female athletes because they know how important a good quality supplement is. What you are really getting is a top tier fat burner with great ingredients, a powerful formula, and an awesome company backing you. Check out Cira Nutrition Shine today and see the results you want come quickly.
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*Images courtesy of Cira Nutrition and Envato
References
Pooyandjoo, M.; Nouhi, M.; Shab-Bidar, S.; Djafarian, K.; et al. (2016). “The effect of (L-) carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials”. (source)
National Center for Complementary and Integrative Health. “Dandelion”. (source)
Henderson, Shonteh; Magu, Bahrat; Rasmussen, Chris; Lancaster, Stacey; et al. (2005). “Effects of Coleus Forskohlii Supplementation on Body Composition and Hematological Profiles in Mildly Overweight Women”. (source)
Sugita, Jun; Yoneshiro, Takeshi; Sugishima, Yuuki; Ikemoto, Takeshi; et al. (2014). “Daily ingestion of grains of paradise (Aframomum melegueta) extract increases whole-body energy expenditure and decreases visceral fat in humans”. (source)
Butt, Masood S.; Pasha, Imran; Sultan, Muhammad T.; Randhawa, Muhammad Atif; et al. (2013). “Black pepper and health claims: a comprehensive treatise”. (source)
Mike O’Hearn Profile & Stats
The biography, life, and accomplishments of Mike O’Hearn
Mike O’Hearn is a bodybuilder, fitness model, and entrepreneur, among many other things, who has been in the bodybuilding game for decades. His hard style of training is matched by a calm demeanor outside the gym that all can relate to.
Below is a complete breakdown of his profile, stats, biography, training and diet regimens.
Full Name: Mike O’Hearn
Weight
Height
Date Of Birth
245-255 lbs.
6’3”
01/26/1969
Profession
Era
Nationality
Bodybuilder, Model, Entrepreneur
1990, 2000, 2010
American
Biography
Born in 1969, Mike O’Hearn is a fitness guru and model that has held a successful career for over 30 years. Mike is a 4-time Mr. Universe and California Powerlifting Champion, California Judo Champion, and Strongman. He’s starred in the American Gladiator as Team Captain the “Titan, and was featured in over 500 magazine covers. Mike is also featured in Generation Iron 4: Natty 4 Life.
Mike began his workout journey because of his father, who was the main influence of the family. His dad was a bodybuilder and football player, and his mother was an artist.
Mike was the youngest of 10 and was always getting picked on by his siblings. His family was full of powerlifters or bodybuilders, including his sisters. Mike’s family was also required to do martial arts. Being that Mike was the youngest, he always strived to stand out among his family when it came to fitness and growth. This was also a way for him to defend himself.
Mike has been around for decades and is remaining strong, just like his workouts. He has a hard and heavy approach when it comes to training. Mike works with charities and raising money for Good Dog Animal Rescue Center. Mike has always had a big heart and he continues to give.
Training
Mike’s workouts are generally based on heavy compound exercises with a lot of intensity.
He makes sure to add in deadlifts, squats, and bench presses to his workouts.
Monday: Chest, Cardio, and Abs
Tuesday: Legs, Cardio, and Abs
Wednesday: Shoulders, Cardio, and Abs
Thursday: Arms, Cardio, and Abs
Friday: Back, Cardio, and Abs
Saturday: Off
Sunday: Off
Core Lifts: Incline, Squat, Deadlift
Weeks 1-4, 70%: 5 sets of 4 reps
Weeks 5-8, 80%: 5 sets of 3 reps
Weeks 9-12, 90%: 5 sets of 2 reps
Cardio:
Weeks 1-4, 30 minutes 4 days/week
Weeks 5-8, 45 minutes 5 days/week
Weeks 9-12, 1 hour 6 days/week
Nutrition
Mike’s standard diet is 8 meals a day. He eats 30g of protein in each meal and 50g of carbs with some fats as his first 4 meals. For the other 4, he removes the carbs and adds in vegetables.
He says that his diet works for him and may not work for others. Mike recommends that people try different things until they find what works.
Even though he has a very strict diet year round, he likes to change it up sometimes and eat treats to let his body recover when he is in the off-season.
Supplementation
Having a solid supplementation routine is imperative when looking to make huge strides in the gym. Something like a protein powder can enhance growth and recovery while a pre-workout can boost energy and provide for muscle pumps. For those looking to shed unwanted fat, a fat burner can be a game changer and a testosterone booster will also help with training and performance, as well as overall health and wellness.
Competition History
2015 NPC Washington Ironman 1st
2015 NPC Idaho Muscle Classic NP
1997 INBA Natural Universe Bodybuilding Championships 1st
1997 INBA Natural Universe Bodybuilding Championships 1st
Mike O’Hearn: The Foolproof Way To Stop Haters Online
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Mike O’Hearn details his tactics for not only avoiding hate online but also preventing it from affecting his mental state.
Bullying has always existed in the world. And it’s been a serious problem that can lead to painful mental health problems for victims. This has been exacerbated with the boom of online and social media. Instead of someone in your local community bullying you – it can be anyone from around the world. Not only that, it can be an army of voices. This can have serious consequences on your mental health. Public figures, such as celebrity bodybuilders, are beacons for attention. This also means being a beacon for bullying, hate, and vile comments. In our latest GI Exclusive, Mike O’Hearn shares his fool proof tips for stopping hate and how he avoids letting them get under his skin.
Mike O’Hearn is no stranger to hate online. Between the constant claims that he is lying about being natural and your general run of the mill online trolls – O’Hearn has had his fair share of hurtful comments lobbed at him. But you wouldn’t know that by speaking with him. Much like O’Hearn’s superhuman commitment to his training schedule for over 30 years, he rarely twitches when it comes to hate directed at him. What’s his secret?
During our recent conversation with Mike O’Hearn, we asked him his tactics with dealing with haters online. The information he shared is advice on two fronts – mental tactics for your own health and actionable tactics to prevent more hate in the future.
On the mental front, Mike O’Hearn urges anyone who faces online hate to realize that the people commenting are “below you.” What he means by that is – a bully is someone who feels the need to make petty comments at you. They are not someone you know. They are likely not someone you would respect. The mere fact that you, most likely, would not make such hateful comments online shows that you are in a better place than the hater. O’Hearn stresses that this must be remembered. People who are more powerful than you rarely would take the time to attack you in such a way.
That’s easier said than done of course. A barrage of hateful comments online can pierce even the strongest of minds. So it’s also important to not allow the hateful comments through. It’s sometimes frowned upon for public figures to police their comment sections. Blocking can be seen as a disingenuous gesture to hide the “truth” of their fanbase. Mike O’Hearn couldn’t disagree more.
O’Hearn opens up about how liberally he blocks people on his comment pages. Even for one slight offense – he and his team will block the user permanently. Why? Because it’s not the truth of his fanbase. Odds are they aren’t a fan at all. And why would he subject himself to reading such awful statements day in and day out? Mike O’Hearn believes that all people with any online presence should do the same. The cleaner you can keep your online pages – the happier you will be when interacting with your fans online.
At the end of the day, Mike O’Hearn makes it clear with a direct statement, “Trolls are complete losers.” That might not mean it’s easy to prevent them from getting under your skin. That’s why if you follow O’Hearn’s two tactics, you might create a new mindset in your relationship with not only your fans but yourself. Out of sight, out of mind.
You can watch Mike O’Hearn go into full detail about how he deals with hate and bullying online in our latest GI Exclusive interview segment above!