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What Is The Best Deadlift Warm-Up To Enhance Your Lift?
These warm-up exercises will help boost your monster deadlift.
We all know about the deadlift, this massive exercise that is part of the big three powerlifting trio. We’ve felt that enormous weight under us as those neck veins pop, our faces tighten as we brace that weight, and how our hands scream as they stay curled around the bar. But this is while we’re in that lift. Too often do we forget that a valuable warm-up can enhance all areas of our lifts and drive us home as we seek the best for our training, performance, and gains. Doing a few reps before we jump into the big weight isn’t going to yield the best results and a good warm-up routine can give us that priming and blood flow so our gains never falter.
Let’s take a look at some of the best deadlift warm-up exercises to get our bodies ready for some serious weight. The deadlift should be in your routine somewhere for the many benefits it has on our training and performance and looking to the best warm-up exercises for some pre-workout guidance can really enhance all of our gains to new heights.
Why Perform The Deadlift?
The deadlift is an exercise that works almost every muscle group and allows for serious muscle activation for growth. As an effective exercise for increased balance and stability, the deadlift is certainly one exercise to have in your routine.
Benefits of the deadlift include:
Increase strength and size: By working many muscle groups, you leave your body no choice but to grow. This can also aid in functional strength for those everyday activities and movements (1).
Enhance grip strength: With an emphasis on having a solid grip, the deadlift is one of those exercises that can work to benefit your overall grip strength in your fingers and forearms (2).
Balance and stability: This lift requires a high degree of core strength and will work to keep you as grounded as possible while also maintaining solid balance.
Injury prevention: By working on strengthening your muscles, as well as your joints and tendons, this lift can provide great support to alleviate any potential injuries that may arise (3).
Best Deadlift Warm-Up Exercises
Let’s take a look at some great deadlift exercises to get you primed for that big lift.
Supine Leg Extension
This will work to stretch your hamstrings and give your quads some movement. Laying on your back, extend one leg on the ground and bring the other to a 90-degree angle. Holding your hamstring just below the knee, bend your knee back and forth in a controlled motion.
Glute Bridge
A great exercise for getting your glutes primed, the glute bridge is a solid warm-up (4). Laying on the ground, bend your knees at a 90-degree angle. Slowly raise and lower your hips, really giving a good squeeze at the top.
Bird Dog
This is a solid core activation exercise and with your core playing an important role in stabilization, you can’t go wrong with this warm-up. Start on all fours and brace your core. Slowly extend one arm in front of you while doing the same with the opposite leg. Hold for a brief pause and repeat with the opposite sides of each arm and leg.
Goblet Squat
While this is predominantly an exercise, doing this with bodyweight or a lighter weight can work to warm-up your legs and get your body ready for some weight. With your feet around shoulder-width apart, hold your chest up and have your shoulders back. Lower into a squat and pause at the bottom before coming back to the starting position.
Lateral Lunge
The lateral lunge will work your glutes, quads, and adductors which are all vital for the deadlift. With your feet under your hips, take one step out with your right foot and lower into a lunge. Drive through your heels to bring that leg to the starting position and repeat with the other leg.
Other Tips
For getting ready for the deadlift, doing some form of light cardio can work to raise your body temperature and really warm those muscles up. That, mixed with some dynamic stretches, will prove to be very effective in getting your lower body muscles primed for this lift. As you start to perform the actual deadlift exercise, work to increase weight in smaller increments as you work your way up to heavier weight.
Featured Supplement
While these warm-up exercises are great for allowing us to see a real increase in our strength and size, looking to high-quality supplements can also work to increase our gains. A pre-workout supplement is perfect for increasing blood flow, providing for great muscle pumps, and enhancing our energy so we see those gains we want most (5).
Transparent Labs PreSeries BULK
Transparent Labs PreSeries BULK is backed by science with clinically effective dosages. This pre-workout is most effective for those looking to increase in size and muscle mass. BULK contains 6,000 mg of citrulline malate, 4,000 mg of beta-alanine, 4,000 mg of BCAAs, and 2,500 mg of betaine to boost your workouts, blood flow, weight loss, and muscle growth, all in attempts to improve performance. BULK will reduce fatigue and increase your energy to give you a more impactful and longer lasting workout. Transparent Labs prides themselves on a 100% label and there are artificial additives, colorings, or preservatives to ruin this clean product.
Price: $49.00
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Check out our individual review for Transparent Labs PreSeries BULK here! Also, use the promo code GENIRON10 for 10% off!
Check out our list of the Best Pre-Workout Supplements for more awesome pre-workout products!
Wrap Up
The deadlift is a great exercise to help tackle any and all needs of your strength gains, as well as other benefits like balance and stability. Performing some of these deadlift warm-up exercises will give you the best deadlift warm-up to prove to be worthwhile as you get your body primed for that serious weight. Don’t neglect a good warm-up for you deserve to have your body ready to go for whatever weight you seek to tackle. Plus, you won’t be disappointed by the results you see.
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 Transparent Labs and Envato
References
Wenning, Matthew R. (2014). “The Deadlift and Its Application to Overall Performance”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Berglund, Lars; Aasa, Bjorn; Hellqvist; Michaelson, Peter; Aasa, Ulrika (2015). “Which Patietns With Low Back Pain Benefit From Deadlift Training?”. (source)
Neto, Walter K.; Soares, Enrico G.; Vieira, Thais L.; Aguiar, Rodolfo; et al. (2020). “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Kedia, A. W.; Hofheins, Jennifer E.; Habowski, Scott M.; Ferrando, Arny A.; et al. (2014). “Effects of a Pre-workout Supplement on Lean Mass, Muscular Performance, Subjective Workout Experience and Biomarkers of Safety”. (source)
4 Exercises To Build Killer Hamstrings
Turn those hams into boars.
When it comes to building up the legs many people focus on the quads more than any other muscle group. Though the leg is comprised of a number of muscle groups including the calves, quads, and hamstrings, it seems that most of the attention is given to the muscle group that you’d see most readily in the mirror. It’s not so farfetched as many beginners often focus on the parts they can see rather than the entire body as a whole. But if you want to have a symmetrical and aesthetic physique you’ll have to focus on every muscle group in the leg.
The hamstring is the antagonistic muscle to the quad, but doesn’t seem to get as much attention. Much like with the back, the hamstrings are located on the back side of the body and therefore aren’t attacked nearly as much. But the hamstrings, along with the quad, are responsible for stabilizing the knee and can ultimately do wonders for knee pain.
So what are some exercises you should have in your leg day routine that can not only give you some great hamstrings, but strengthen your glutes as well? We’ve compiled a list of some great exercises that you should definitely add to your workout.
Sumo Deadlift
The positioning of your grip on the barbell can make a huge difference with this deadlift variation. Where the attention is more focused on your lower back in your usual deadlift, the grip as well as the wider stance with the sumo deadlift will transfer more tension in your hip area and will mean that you must focus on lifting more with your legs, in this case with the glutes and hamstrings.
Lying Leg Curls
One of the staples of hamstring development, this exercise may not be as taxing on the body as the other exercises on this list, but if utilized correctly with muscle contraction in mind then this one can be beneficial for a lighter day at the gym. By using adequate weight you’ll be sure to feel the burn in the glutes and hamstrings.
Glute Ham Raise
This exercise requires that your feet or secured by either having someone hold your feet down or by hooking your heels under a weighted barbell or fixed apparatus. By doing the movement slowly and focusing on contraction of the glutes and hams, you’re sure to get a great pump from this exercise.
Romanian Deadlift
This deadlift is great for building up the hamstring and the glutes as well. They are ultimately a great choice for improving the posterior chain and are a great strength exercise to have in your routine. Seeing as how it’s a movement that focuses on strength more than anything else, keep the reps in the 5-8 rep range while being sure to go heavy.
Have some favorite hamstring or glute exercises? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
Brad Castleberry Reacts To Recent Videos Defending Against Ongoing Fake Weight Criticism
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Brad Castleberry talks about his new viral videos and reflects on recent big names such as Joe Rogan defending him against fake weight accusations.
Brad Castleberry has stepped slowly away from massive weightlifting viral videos. Instead, he now focuses on different kind of athletic feats beyond the weights. He focuses more on a calisthenic approach with videos that continue to go viral. Somewhat removed from his older videos, Castleberry spends some time with us reflecting on the fake weight criticism he has received over the years. In our latest GI Exclusive, Brad Castleberry reacts to recent videos, such as Joe Rogan, defending Brad against fake weight critics.
Brad Castleberry has alway brought controversy in the bodybuilding world. This is almost exclusively because of his viral weightlifting videos. Many fans in bodybuilding believe that his videos are staged with fake weights. Some YouTubers have even gone to great lengths to analyze the videos and prove that the weights are, indeed, fake.
Of course, due to these critics not being able to inspect the weights in person – there is no conclusive evidence that can prove Brad Castleberry lifts fake weights. This causes the criticism to continue in loops indefinitely. Bodybuilding fans criticize, Castleberry fans defend, and then repeat.
Over time, Brad Castleberry has moved away from the ego lifting viral videos of the past and move towards more calisthenic viral videos. These, of course, hard harder to fake and in general the criticism against him has subsided. Yet his reputation for lifting fake weights after criticism for years has stuck.
In fact, his reputation for fake weights has grown so much that larger online personalities have started to chime in – including Joe Rogan on his podcast. Most interestingly, Joe Rogan has defended Castleberry, believing that the lifts are most likely legitimate. Powerlifter Pitbull Torres has also gone on record to say he believes Castleberry’s lifts are very possible. He sees no reason why they would be fake.
Specifically, both of these men look towards where the videos are being filmed. Namely, these videos are happening largely in commercial gyms. How would Brad Castelberry be able to bring in fake weights to a commercial gym without being caught? Or even more so, without causing trouble with management.
Again, ultimately this is all speculation. We can’t know anything for certain without being there in person. Regardless, we asked Brad Castleberry his thoughts on the more recent videos discussing his weightlifting videos. He feels honored that there are finally credible larger names that are defending him.
While he finds these comments satisfying – he also stands by his original statements. He always knew, in his words, that his videos were not faked. He has grown over the years to learn how to not worry about comments. He simply does what not only makes him happy but what works for his loyal followers. It works for him. He avoids worrying about the criticism and continues to move on.
You can watch Brad Castleberry’s full reaction to defenders against fake weight criticism in our GI Exclusive interview segment above!
Best Non-Dairy Protein Powders & The Benefits Of Them
Whey protein is the most popular form of protein powder, but non-dairy proteins are just as effective and are great alternatives to enhance growth and recovery.
With whey protein being a widely accepted and very popular form of protein supplements, it is hard to believe that anything else would be worth taking. The conversation seems to always revolve around whey protein concentrate and whey protein isolate, but there are great alternatives in plant-based and non-dairy proteins that are taking the market by storm. Whether these be for vegan bodybuilders or other vegan athletes, or for those sensitive to dairy who need that protein boost fulfilled, these alternatives are great products to enhance anyone’s gains for growth and recovery.
The argument against these alternative forms of protein are based in that most plant proteins aren’t complete with an optimal level of essential amino acids to support protein synthesis. Essential amino acids (EAAs) and branched-chain amino acids (BCAAs) are essential for providing the foundational building blocks of protein and act as a catalyst and fuel for protein synthesis so your muscles see huge growth. But this isn’t a problem if you eat a variety of plant proteins and the argument simply doesn’t hold ground when it comes to comparing these whey proteins with alternative non-dairy forms.
Whey Protein Vs. Non-Dairy Protein
Whey protein is an animal protein derived from milk and is widely accessible and available in an abundance of products. It contains valuable BCAAs being leucine, isoleucine, and valine which serve as the essential building blocks of muscle, leading to optimal protein synthesis and faster muscle gains and recovery (1). But sometimes people tend to be sensitive or have poor reactions to the dairy in whey and seek alternative protein sources to continue to capitalize on all their gains.
Plant-based and non-dairy proteins, like pea, hemp, or soy proteins, serve as alternatives which are less likely to cause negative side effects and often contain more natural ingredients. While whey protein contains a complete profile of those essential amino acids, non-dairy alternatives may be lacking in them slightly so supplementing with other products may be a smart idea. For this reason it is important to combine certain plant-based ingredients and more often than not, a non-dairy protein product will contain two or more forms of protein, like a pea and brown rice blend, to ensure you receive the same amino acids profile as whey (2), making these options just as viable.
Types Of Non-Dairy Proteins
Pea Protein: Derived from yellow split pea, this protein is rich in BCAAs and can support muscle gain and muscle building, while keeping you full (3).
Hemp Protein: Comes from seeds of the cannabis plant and has moderate levels of protein but is packed with fiber for great aid to digestive health.
Brown Rice Protein: Inexpensive and available, this has BCAAs and has potential to be as effective as whey when it comes to growth and recovery.
Soy Protein: A complete protein, this rich source can provide desired growth and recovery goals.
Sunflower Seed Protein: A new form of non-dairy protein, it has BCAAs to supply the benefits of a quality protein but is often combined with others to maximize effects.
Benefits Of Non-Dairy Protein
Reduce Digestive Stress
Since dairy can cause digestive stress for some people who are sensitive to it, non-dairy alternatives allow them to experience similar gains to their health and fitness without the fear of an upset stomach or digestive stress. Eliminate the feeling of bloating and low energy by trying one of these great alternatives. Some may also contain antioxidants which can cleanse your body, adding to the extra health benefits associated with these alternatives (4).
Diversity In Your Diet
Adding one of these non-dairy proteins to your diet can provide diversity to your nutritional routine. Since non-dairy alternatives provide great vitamins and minerals, as well as fiber and probiotics, you enhance your health and fitness with organic, non-GMO, and effective supplements. Other supplements like pre-workouts and intra-workout BCAAs may be helpful for you as well to pump you with essential amino acids, but in terms of an overall diet and proper nutrient intake, these protein sources can provide a healthy amount for your intended goals.
Aid In Weight Loss
Non-dairy protein alternatives have great benefits in losing and maintaining weight. By being lower in calories, you don’t waste any caloric space with added nonsense only hurting your overall gains. Some have also been shown to decrease appetite which can eliminate unwanted snacking and cravings that ultimately hurt those same gains.
Environmentally Friendly
Using these products can be more environmentally friendly and ethical by using less water, fuel, and land than animal protein.
Featured Supplement
Having a high-quality supplementation routine is imperative to our growth as athletes and bodybuilders seeking nothing but the best for our gains. Great product exist like pre-workouts, testosterone boosters, and fat burners which can greatly affect all of our goals. For those looking to fill in the BCAA gap in their diet with some vegan proteins, look to a BCAA intra-workout supplement to really have great effects when it comes to rounding out a complete profile.
This vegan protein is an amazing supplement from National Bodybuilding Co., a premiere company in producing great bodybuilding supplements.
National Bodybuilding Co. Full Prep Vegan Protein
National Bodybuilding Co. Full Prep Vegan Protein is a great protein supplement designed for bodybuilders to progress with their personal goals. A 100% natural and organic plant-based protein, this supplement works to increase the rate of muscle protein synthesis, optimize nutrient utilization, boost metabolic efficiency, and enhance athletic recovery. A blend of organic rice and pea protein, this product is loaded with 20.5g protein and only 117 calories to fit well with any diet while providing an amazing non-dairy alternative to your muscle-building and recovery goals.
Price: $40.00
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National Bodybuilding Co. Full Prep Vegan was a runner-up for Best Protein Powder in the 2020 GI Supplement Awards. Check it out here, as well as our individual review here!
Wrap Up
Non-dairy protein alternatives are great substitutes to the almighty and powerful whey protein. For many, whey protein causes an upset stomach and for others, it may not be conducive to their diet, especially those on a more plant-based diet. With so many alternatives on the market, including pea protein, brown rice protein, soy protein, sunflower protein, and a host of others, the opportunity for you to see that desired growth is possible and enhanced through these great supplements. Pumping you with vital nutrients, eliminating digestive stress, and enhancing muscle growth are all great benefits these non-dairy alternatives provide. It is still possible to see great gains with these alternatives and don’t let a wrong impression keep you from achieving your goals. Check out some great non-dairy protein alternatives and see what they can do for you 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 National Bodybuilding Co. and Envato
References
Cooke, Matthew B.; Rybalka, Emma; Stathis, Christos G.; Cribb, Paul J.; Hayes, Alan (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Rogerson, David (2017). “Vegan diets: practical advice for athletes and exercisers”. (source)
Babault, Nicolas; Paizis, Christos; Deley, Gaelle; Guerin-Deremaux, Laetitia; et al. (2015). “Pea Proteins oral supplementation promotes muscle thickness gains during resistance training: a double-blind, randomized, Placebo-controlled clinical trial vs. Whey protein”. (source)
Santos-Hernandez, Marta; Alfieri, Fabio; Gallo, Veronica; Miralles, Beatriz; et al. (2020). “Compared digestibility of plant protein isolates by using the INFOGEST digestion protocol”. (source)
How To Lose Stubborn Belly Fat For A Desired Physique
This is how to get rid of stubborn belly fat so you can be comfortable and confident with a shredded aesthetic.
Most people get a gym membership to lose weight and get in shape but stubborn belly fat is certainly something that is much harder to lose than with a simple gym membership. It takes constant work, continued dedication, and knowing just how to get rid of stubborn belly fat in a safe and effective way so as to not hurt your lifestyle or overall goals. Belly fat can be very stubborn and might take some serious work ethic to lose. Don’t fool yourself into thinking love handles are cute. Anyone who says they are is lying and while the sentiment of keeping your confidence up is there, why not try and give yourself the best chance at seeing the weight loss you know you deserve by looking into ways on how to lose stubborn belly fat. Trust us, we know it’s hard, but it’s absolutely possible.
There is no such thing as “spot reduction” and you can’t expect to lose the fat around your midriff with a few crunches. If you have been trying to lose your stubborn belly fat but have not been successful, this article is what you need. Taking that leap and finding out just how to get rid of stubborn belly fat is important, but again, takes more than just working out. It requires a solid plan of attack, a great strength training program, a clean diet, and an effective supplementation routine. But more importantly, it takes a will to want to change and get better because that is the only way we get things done and make it happen. Stubborn belly fat is just that; stubborn. But it is possible to lose it, work hard, and see a shredded physique others will certainly envy.
Let’s dive right into this and find out just how to get rid of stubborn belly fat so all of our goals can be achieved. With the right plan and routines, we can absolutely work to change our physiques and give ourselves the best chance at serious growth. When you work hard and follow the process, you won’t be disappointed by the results. Without further adieu, let’s take a look at how to get rid of stubborn belly fat.
Top Ways To Get Rid Of Stubborn Belly Fat
From your diet, to your training, supplementation, and other factors, losing that stubborn belly fat is achievable and absolutely worth trying to do.
Diet
Diet and nutrition play an integral role in losing body fat and many of our gains happen in the kitchen. If you don’t understand nutrition and can’t design a diet plan for yourself, it’s advisable you take the help of a professional. Experts know just what works and doesn’t work for people and can put you on a solid plan to get you on track to fully succeed.
Protein
Think of protein as an absolutely necessary part of your diet. Protein is beyond important for our weight loss and muscle building goals, and as the key and foundational blocks to muscle growth, it would be foolish to ignore protein. A high protein intake can lead to fullness and reduced snacking, a great first step in how to lose stubborn belly fat (1). By building muscle and increasing strength, you also work to change your body composition and rely on fat stores for fuel, thus breaking up that stubborn belly fat and thinning out.
Fiber
Fiber is also an important component to this as it is vital to look for ways to keep yourself full. When you stay full for longer, you don’t snack and pump excess and unnecessary calories into your body that will just be stored as fat (2). Fiber will also help keep your digestive system healthy overall.
Carbs & Fats
Carbs and fats tend to be where things get tricky. We need them for they are two of the three macronutrients our bodies need to thrive. But eating too much, or eating the wrong kind, can start to hurt our gains. These two provide for things like energy and cognitive focus, but it is important to remember to have them in moderation so as to not pack on unwanted weight which can be stored and seen as stubborn belly fat.
Things To Avoid
One key piece to the puzzle on how to lose stubborn belly fat is to not eat a lot of sugary foods. While it is of course okay to indulge here and there, a constant intake of sugar can lead to weight gain and that stubborn belly fat you seek gone (3). Limiting your alcohol intake is also wise for heavy alcohol consumption can work against your weight loss goals.
Training
Strength training and cardio are perfect for kicking off your training routine for strength training works to change your body composition and pack on that lean muscle, while cardio can give you a great boost to shed calories and work to burn that stubborn belly fat.
If you’ve been reading about losing weight, you might have come across the concept of fasted training. Fasted training is when you work out first thing in the morning before eating your breakfast. The fasted training works because your body has already entered in a fat burning state because of being fasted throughout the time you were sleeping (4). Make the most of fasted training by following high-intensity interval training (HIIT) workouts.
Although spot reduction doesn’t work, you can target the areas you need to work on during your workouts. You can target your abdominals by doing specific exercises to get them in shape. Working with exercises that target stubborn belly fat is a great way to begin the process and can really attack those stubborn spots.
Compound exercises are also great for eliminating stubborn belly fat because they work multiple muscles at once to burn calories, build muscle, get a sweat going, and make you feel accomplished. Compound exercises like deadlifts, squats, and push-ups are perfect for targeting those stubborn areas while also giving your body great changes to composition and lean muscle growth.
Compound Exercises For Stubborn Belly Fat
Let’s take a look at some good exercises to help form a training plan that will really spark some weight loss and help you see that desired physique by losing stubborn belly fat.
Beginners
Exercises
Sets
Reps
Walking Lunge
3
10-12
Wide Grip Lat Pulldown
3
10-12
Dumbbell Goblet Squat
3
10-12
Pull-Ups/Chin-Ups
3
10
Dips
3
8-10
Intermediate
Exercises
Sets
Reps
Box Squat
4
8-12
Inverted Row
4
6-8
Barbell Romanian Deadlift
4
8
Barbell Overhead Press
4
8-10
Advanced/Mass Building
Exercises
Sets
Reps
Barbell Bent-over Row
4
6-8
Barbell Bench Press
4
8-10
Barbell Deadlift
4
8-10
Barbell Clean & Press
4
6-8
When it comes to your strength training, look into exercises that you enjoy performing and that are manageable for your body. A lot of exercises may fit your lifestyle and fitness capacity while others may cause unwanted strain which you just don’t need. Talking with a trainer and knowing your body is absolutely key when looking to lose stubborn belly fat and getting your weightlifting goals to where they need to be.
Supplementation
Having a good supplementation routine is absolutely vital on your journey to lose stubborn belly fat. With so many supplements out there, and so many companies created said supplements, it can be difficult to choose and quite frankly it can be overwhelming. With the right supplement, you will be well on your way to producing a body you can be confident in and never have to worry about that stubborn belly fat again.
For your workout goals, a supplement like a pre-workout can give you those desired energy boost and really work for muscle pumps to get you ready to tackle any workout that comes your way. An intra-workout BCAA will work to keep you primed and ready to tackle any challenge that may arise by reducing fatigue and muscle soreness to allow for better, stronger, and more effective workouts. Of course, having a multivitamin will work to give you those daily nutrients you need most and something like a testosterone booster will work to increase vitality and boost those low T levels in men who may be suffering as a result.
But two supplements are vital to losing stubborn belly fat and keeping you on track when it comes to your weight loss and fitness goals. A fat burner is a must if you want that extra boost in getting rid of stubborn belly fat as it will work to boost your metabolism and move that stored fat around to be used as fuel (5). A protein powder will give you the edge when it comes to growth and recovery, while also keeping you full and providing a clean source of protein to boost all of your gains.
Let’s take a look at two awesome supplements which can give you the best chance at changing your physique and helping to answer the question of how to get rid of stubborn belly fat.
Fat Burner: Burn Lab Pro
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues. With 5 powerful and research-backed ingredients, this is the ultimate fat burner for whatever your needs may be.
Price: $59.00
Click here for the best price
Check out our individual review for Burn Lab Pro here!
Check out our list of the Best Fat Burners for more great fat burning products!
Protein Powder: Transparent Labs 100% Grass-Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey boasts an impressive array of eco-friendly accomplishments. It’s organic, non-GMO, and gluten-free. There are no artificial sweeteners — a rarity in a world full of whey protein powder, which are almost always filled with chemical flavorings to disguise the chalkiness of protein. There are also no artificial colorings or preservatives added. If you have a sensitive stomach, allergies, or just care about the environment, this is an excellent choice for you and your body weight goals and is easy to digest compared to a whey concentrate.
Price: $59.00
Click here for the best price
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs 100% Grass-Fed Whey Protein Isolate here!
Check out our list of the Best Protein Powders for more great protein supplements!
Other Helpful Tips For How To Lose Stubborn Belly Fat
While a solid training plan, good diet routine, and proper supplements, you can work to change your physique and burn that stubborn belly fat. But there are some other lifestyle factors that may also help you on your weight loss journey.
Work To Reduce Stress
Our lives can be stressful and we know we have to find a balance between our work life, personal life, and everything else in between. But too much stress can boost our levels of cortisol, also known as the stress hormone, thus triggering negative effects on our body. Cortisol can increase our appetite and influence fat storage (6). When we get stressed, we often turn to those comfort foods but those are typically foods high in carbs, fat, and sugar. Finding ways to reduce stress like working out, meditation, or yoga are ways to stay active while working on producing a better, healthier mind set.
Get Adequate Amounts Of Sleep
We all say we love to sleep yet too often do we not get enough. This ties into our busy lives, for it can be challenging to often times get the proper amount of sleep we need. But with quality sleep we give our bodies time to recover and rest to tackle any challenge that comes from the next day. Especially if you work out, sleep is the time our body heals itself and allows for muscle growth and gains to fully flourish (7).
Keep Track Of Everything
One way to help stick to your goals is to stay on track with everything you do. Writing down your meals, what times you ate, what supplements you took, and what your workouts were like can prove to be very beneficial for you in the long run. While you don’t need to be religious with every detail, being organized and having a list ready is a great way to set goals, boost confidence, and make sure those goals are achieved. Staying more organized can also help reduce stress of the many things you need to do and will promote better sleep knowing you didn’t forget to do anything.
Wrap Up
Losing stubborn belly fat can be hard but there are ways on how to get rid of stubborn belly fat that can boost your training, performance, overall health, and wellness. Whether it be your diet, supplementation routine, training plan, or just making every day changes to better yourself, losing that stubborn belly fat is not as overwhelming as it may seem. Look into fun ways to stay engaged and remember that determination and a will to get it done goes a long way. With a great plan of attack, your goal of how to lose stubborn belly fat is much closer than you think.
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 Burn Lab Pro, Transparent Labs and Envato
References
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. “The role of protein in weight loss and maintenance”. (source)
Slavin, Joanne L. (2005). “Dietary fiber and body weight”. (source)
Malik, Vasanti S.; Schulze, Matthias B.; Hu, Frank B. (2006). “Intake of sugar-sweetened beverages and weight gain: a systematic review”. (source)
De Bock, K.; Derave, W.; Eijnde, B. O.; Hesselink, M. K.; et al. (2008). “Effect of training in the fasted state on metabolic responses during exercise with carbohydrate intake”. (source)
Jeukendrup, A. E.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
Moyer, A. E.; Rodin, J.; Grilo, C. M.; Cummings, N.; et al. (1994). “Stress-induced cortisol response and fat distribution in women”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Neto, M. M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
How To Watch The 2021 World’s Strongest Man
The 2021 World’s Strongest Man competition is here!
With the ultimate strongman competition upon us, the question from many is how can they tune in for the show. Details have finally been revealed on how to watch the 2021 World’s Strongest Man.
25 athletes will compete for the right to earn the most coveted title in the strongman sphere. With the returning champion Oleksii Novikov looking to repeat his 2020 success, Tom Stoltman and JF Carion hot on his heels, and Brian Shaw looking to pick up a fifth WSM title, this year’s show is developing in quite the event.
The show will also allow spectators after initial refuting that notion. With the new guild lines in place, fans of the show will have a chance to see who wins live.
How to Watch
The competition will take place June 15-20 and will once again air on CBS Sports Network and CBS Television in the U.S. on July 3, 2021. The U.K. broadcast of the show will be on December 26, 2021, on Channel 5.
The show will be broadcast to other territories starting in December of this year. The broadcast will be televised on the following stations:
Australia & New Zealand — ESPN
Canada — TSN
Israel — Sport5
Latin America — ESPN
Pan Asia — Fox Sports Asia
Sub Saharan Africa — Supersport
Serbia — Sportklub
Spain — TV3
Turkey — Saran
Thailand — 3BBTV
Qualifier Competitors
Below is the list of the 25 athletes set to compete at the World’s Strongest Man.
Group 1
Graham Hicks
Maxime Boudreault
Travis Ortmayer
Brian Shaw
Aivars Smaukstelis
Group 2
Mark Felix
Johnny Hansson
Trey Mitchell
Evan Singleton
Tom Stoltman
Group 3
JF Caron
Robert Oberst
Eythor Ingolfsson Melsted
Luke Richardson
Mikhail Shivlyakov
Group 4
Adam Bishop
Terry Hollands
Jerry Pritchett
Konstantine Janashia
Chris van der Linde
Group 5
World’s Strongest Man Events
The events for the WSM competition have also be revealed. Two new events have also been announced for the competition, the Titan’s Turntable and Train Pull. Not every competitor will participate in all of the events.
Competition Schedule:
Qualifying Rounds — June 15-17 (25 athletes competing)
Finals — June 19-20 (10 athletes competing)
The rounds and events are scheduled as follows:
Qualifying Round — Day One
Loading Medley
Squat Lift
Deadlift
Qualifying Round — Day Two
Fingal’s Fingers
Train Pull
Qualifying Round — Day Three
Overhead Medley
Pickaxe Hold
Stone Off
Final — Day One
Giant’s Medley
Titan’s Turntable
REIGN Keg Toss
Final — Day Two
Log Lift
KNAACK Deadlift
Atlas Stones
World’s Strongest Man: BACKSTAGE LIVE
The 2019 World’s Strongest Man Martin Licis is set to be a behind the scenes host of the 2021 show alongside Nick English.
“World’s Strongest Man: BACKSTAGE LIVE presented by SBD” will air on the Facebook event page for the show. Episodes will air at 4 p.m. June 14-15. Full access to the seven episodes can be purchased for $2.99 by following the link here.
Will you been tuning in to the 2021 World’s Strongest Man?
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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.
Hadi Choopan Looks So Incredible He Could Win The Olympia
Hadi Choopan is looking Olympia ready.
Hadi Choopan is looking incredible ahead of the 2021 Olympia. The Iranian bodybuilder recently released an update video showcasing just how ready he is to challenge for the Mr.Olympia title.
Over the past few years Hadi Choopan has upped his game. The Iranian bodybuilder has gone from the 212 division to being a top contender for the title of Mr. Olympia. In 2019 he came in third place and even won the people’s champ award. Clearly the fans see that Hadi Choopan has what it takes to challenge the top of the division. Now, once again, Choopan is demonstrating just how prepared he is to take on the world.
The 2020 Olympia saw the crowning of a new Olympia. Mamdouh ‘Big Ramy’ Elssbiay was able to capture the title with a vastly improved physique and conditioning. Brandon Curry came in a close second, beating out the returning Phil Heath. In turn the seven-time Mr. Olympia was able to place third over Hadi Choopan who many believed should have placed higher.
Incredible Update
Now the Iranian bodybuilder is taking no prisoners and is ready to bring his all in the 2021 show. Hadi Choopan recently released a update video showcasing just how incredible he’s looking more than 17 weeks out from the Olympia.
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When you see his training it’s not hard to believe that Hadi Choopan is reaching a new level. His recent workouts have showcased the level of dedication he’s been putting into his Olympia prep. This leg day training is on a completely different level and features the Persian Wolf developing some insanely massive wheels.
It’s clear that Hadi Choopan has the tools necessary to challenge for the top three in the world. He has packed on the muscle and still has maintained some crazy conditioning. The 2021 Olympia will surely be interesting this year.
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.
Lou Ferrigno Answers: Who Deserves To Be Called The Greatest Bodybuilder Of All Time?
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Lou Ferrigno debates who is truly the greatest bodybuilder of all time.
Lou Ferrigno is a bodybuilder who competed in the Golden Era of the sport alongside Arnold Schwarzenegger and Franco Columbu. Even after retiring, he has remained passionate about bodybuilding and fitness up until today. That’s why we asked him who he thinks is the best bodybuilder in the history of the sport. Of course, Ferrigno finds the answer not 100% easy to answer. In our latest GI Exclusive interview, Lou Ferrigno answers – who truly deserves to be called the greatest bodybuilder of all time?
Lou Ferrigno competed alongside many greats in his time – and was inspired by legendary bodybuilders before him. He’s stood on stage next to Arnold Schwarzenegger and looked up to Steve Reeves – which inspired him to become a bodybuilder. So who does he think deserves to be called the greatest bodybuilder of all time?
That’s the very question we asked Lou Ferrigno when we sat down with him for a video interview about his latest hearing implant. As a true lover of bodybuilding – he can’t easily pick one name. He compares each legendary bodybuilder like a different type of muscle or sports car. They each stand tall as beautiful and beloved machines (or people). Neither is truly 100% better or worse than the other. It just depends on your preference.
For Lou Ferrigno – that preference might ultimately fall on Steve Reeves. To Ferrigno, Reeves had one of the greatest classic physiques of all time. His proportions, aesthetic, and conditioning all came together like a marble statue. He explains in our interview that it was Steve Reeves who inspired him to become a bodybuilder in the first place. Without Reeves, we wouldn’t have the Incredible Hulk – nor would we have the epic rivalry with Arnold Schwarzenegger seen in Pumping Iron.
Lou Ferrigno also of course mentions Arnold Schwarzenegger. The bodybuilder who stood tall with seven Mr. Olympia titles and ultimately became an international phenomenon through big screen movies. It’s impossible to deny that Schwarzenegger is in contention for the greatest of all time.
Interestingly enough, Lou Ferrigno does not mention the new school bodybuilders in his self debate trying to determine the best of all time. Perhaps this is due to his connection to the Golden Era. While he does pay attention to the modern sport – he finds the denser physiques less appealing than the Classic Physiques of the past. He enjoys that the sport has spread its wings with multiple divisions. But he does find it a completely different sport than the one he participated in all those years ago.
Ultimately, Lou Ferrigno doesn’t land on a particular name. He does find that the bodybuilders of the past had more camaraderie than bodybuilders today. This is something that he has stated much in the past as well. He also doesn’t completely discount his own name from the options for best of all time. He doesn’t go as far to say he is the greatest – but he believes that his placement and past shows – including the Mr. Universe – put him as an option (a type of sports car to go back to the analogy) that some would find preferable to the rest.
You can watch Lou Ferrigno go into full detail about the best bodybuilders of all time in our latest GI Exclusive interview segment above!
Serious Steel Figure 8 Lifting Straps Review
These lifting straps are a great option for strength athletes everywhere for enhanced grip.
Product Overview
Lifting straps and other lifting accessories are perfect ways to ensure our grip strength remains strong and stable so we can build that desired muscle as best we can. For those looking to lift big and start to see some serious size, having a good pair of lifting straps is essential in promoting comfort and assistance to boost your lifts. On top of that, any hesitancy you have about lifting such big weight will subside and you can tackle these grueling workouts much better. Serious Steel Figure 8 Lifting Straps are perfect for strength athletes everywhere to assist in max reps and hard-earned PRs.
A good lifting strap provides for a host of benefits to your lifts and won’t disappoint when it comes to results. By working to enhance your grip, you offer a comfortable and versatile hold for less slippage and a snug feel to tackle any big lift. For those heavier lifts, that assistance can lead to desired muscle growth and reduced pain and injury, thus giving you support to work past any soreness with ease and see gains happen (1,2). Serious Steel has designed these figure 8 lifting straps to do that and more on your quest of weightlifting gains.
Shop at Serious Steel
Serious Steel is an amazing company based out of Roanoke, Virginia with the goal of creating the best and highest quality fitness equipment at the right prices and with great customer service. With a passion for exercise and fitness, Serious Steel seeks to boost the lives of their customers by giving them top tier products to enhance all of their gains. Everything can be used by bodybuilders, strongmen, powerlifters, and anyone serious about lifting, fitness, and working out to better themselves every day.
Serious Steel Figure 8 Lifting Straps Highlights
Serious Steel Figure 8 Lifting Straps are the top choice in strap from serious strength sports athletes and competitors. Made to withstand serious abuse from those monster lifts, these straps are not cheap or flimsy and can really boost your PRs. Made from heavy duty webbed cotton, extra stitching offers great seam reinforcement to add to the durability of these straps. With three size variations, you have the luxury to find a strap that is right for you and a one year warranty is the right amount of time to try these out and make sure they work for you. A great look and an even better design, these lifting straps are what you need to see some serious gains.
Key Aspects Of These Lifting Straps
Three Strap Sizes
Serious Steel Figure 8 Lifting Straps come in three sizes so everyone can find a size that works for them. The 10’’ strap is great for those with a wrist size of up to 6.75’’ while the 12’’ is for those with a wrist size of 6.75’’ or higher. For fatter bars and axle bars, the 14’’ axle straps will help take care of all your lifting needs when it comes to a larger, more challenging bars to grip.
Material & Quality
These figure 8 lifting straps are built to last and can stand against any abuse put on by any of your workouts. Made from heavy duty webbed cotton, you get some assistance from a strong material that still allows for versatility and solid movement. Double stitched at the connecting end and cross stitched throughout offers seam reinforcement so these straps stay in place and stay in good shape.
How To Use
These straps are easy to use and not cumbersome to have to take on and off during your workout. Put one hand through the back of the strap and then loop the other end of the band under the bar. Next, put your other hand through the strap and grab the bar. It’s as simple as that and you’re ready to lift.
For some lifters, they prefer the straps completely outside the bar and others want a more snug fit with the strap under their index or pinky finger but the choice is up to personal preference.
Price & Effectiveness
Serious Steel Figure 8 Lifting Straps are the perfect lifting accessory to help you tackle any big lift or weighted challenge that may arise.
Pros
Three sizes at the same price
Durable and made from quality material
Easy to use and effective
From a reputable company
Cons
Sizing may be slightly off
The overlap of the straps can be a bit uncomfortable
Price: $23.90
Check out our list of the Best Lifting Straps for more great products!
Wrap Up
Having a good pair of lifting straps is exactly what you need to tackle any big lift or challenge that comes your way. With Serious Steel Figure 8 Lifting Straps, you get the most bang for your buck with a durable and high-quality lifting strap. Designed for comfort, versatility, and to withstand any abuse, these straps will work to assist with any lift that comes your way. Serious Steel knows the needs of athletes and seeks to bring the best products to the table. What you are really getting is a great pair of lifting straps with variety, a great price, and an honest company backing them. Check out Serious Steel Figure 8 Lifting Straps today and see what these can do for all of your lifting goals.
Try Serious Steel Figure 8 Lifting Straps Today
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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 Serious Steel
References
Hori, Naruhiro; Kawamori, Naoki; Chiu, Loren Z. F. (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
Weiss, A. K.; Tsai, H. H.; Puffer, J. C. (2002). “Bilateral Wrist Pain- Weightlifter”. (source)
8 Reasons Why You’re Not Losing Weight
Reasons Why You Aren’t Shedding Weight
Many people get a gym membership to lose weight but quit shortly after when they don’t see any progress. Some people join a gym with the expectation that they’ll lose weight automatically after they go to the gym for a couple of weeks.
Losing weight isn’t as easy as said. Getting a few things wrong can halt your progress and make you a victim of self-doubt. If you’ve been training for a while but don’t see the scale budging, you’ve come to the right place.
Mixing of Goals
Some people join a gym with the goal of losing weight but are soon lured into bodybuilding after watching the buff dudes in the gym throwing around weights. People make things harder for themselves by deciding they want to lose fat and build muscle at the same time.
You’re better off going after a single goal at a time. Losing weight is hard enough, and you shouldn’t add to it by trying to build muscle at the same time. Focus on one goal and then move to the next.
Doing Too Little Cardio
Many people come to the gym on a tight schedule and only have a few minutes to spare. You can’t expect to lose weight if you do a 10-15 minute cardio session a day. Follow a tried and tested program to save yourself from wasting your efforts in the gym.
If you want to lose weight, you should be doing two cardio sessions a day. The first one should be a 30-45 minute low-intensity session while the second should be a 10-15 minute HIIT cardio.
Not Following a Diet
You can’t expect to lose weight if you’re not following the right diet. For most people, they’ll need to be in a calorie deficit state to shed the extra kilos. Many people make the mistake of overlooking their diet thinking doing cardio in isolation is enough to lose weight.
Lack of Recovery
If you want to shed weight, you need to give your body enough time to recover from your workouts. Your body undergoes changes while you’re sleeping. You need to sleep for 7-8 hours a day in order to recover and recuperate optimally.
Indiscipline
Once you’re on a calorie deficit diet, you need to be training as per your program. You can’t afford to miss a single training session. Follow your workouts with military-like discipline and you’ll see the scale budging in the right direction.
Giving In To Cravings
Many people are prone to giving in to their cravings as they can’t stay away from their favorite food for too long. Having a single unplanned cheat meal can throw your entire progress out of the window and get you back at the starting line.
No Resistance Training
Most of the people who join a gym stay away from weight training as they think lifting weights will add muscle to the fat which will make it harder to lose weight. Contrary to this belief, resistance training can help you lose weight by toning your muscles.
Jumping Ships Too Often
Losing weight or building muscle mass is a slow process. Many people lose patience too early and start experimenting with different training programs and diets. Since they jump ships too often, none of the programs give them the desired results.
Are you training to build muscle or lose weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
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