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Effects Of Alcohol On Bodybuilders And Their Fitness Goals
We all love the occasional drink, but what does alcohol actually do to your bodybuilding goals?
With the holidays fast approaching, that time to kick back and unwind with family and friends is something we all look forward to. With that comes laughing, eating, remembering the good old times and, of course, some drinking. But for those of us looking to advance our bodybuilding goals, it is important to know what alcohol can do to our training.
Of course, anything in moderation is going to be fine for you. Well, not everything, but you know what we mean. This is especially true when it comes to food because these holidays tend to see big feasts, a plethora of delicious food laid before us, forcing us to want to eat everything. When it comes to alcohol and our consumption of it, it is wise for us to truly know what alcohol does to the body and what repercussions it can have on our overall goals of health and fitness.
With that said, enjoy the occasional drink or two with family and friends because we all know this year has been wild. But you’ve put in a lot of work and its time to continue seeing growth through the holidays. While temptation may be there, you have plenty of discipline to steer clear of falling into bad habits.
How Alcohol Works In The Body
Alcohol is absorbed in the stomach and small intestine and the rate at which it is absorbed depends on several factors including biological sex, the alcohol percentage, and how full your stomach is (1). After absorption, alcohol enters the bloodstream and dissolves in your blood, then is carried throughout the body into your tissues where it then begins its effects. It will leave the body through the kidneys or liver with the help of certain enzymes as it is broken down into carbon dioxide and water.
When it comes to affecting your brain, alcohol alters the levels of neurotransmitters that control certain processes like behavior and emotion. While it suppresses many, it increases the release of dopamine, making you think you feel great (2), but this is a trick. As you continue to drink since you “feel good”, you are actually altering other brain chemicals so you start raising certain negative feelings, like depression. All in all, alcohol plays games with your mind but of course this is something to be cautious of because we all know how it feels the next morning.
Negative Effects On Bodybuilding & Performance
Increase Weight Gain
Alcohol contains many calories with really no nutritional value. As someone looking to enhance bodybuilding goals and focus heavily on your intake of macronutrients and the proper ratio, alcohol is certainly something that can throw that off. While there are many things that are high in calories, remember that alcohol doesn’t offer any nutritional benefits. It can also mess with your metabolism because instead of burning fat and sugar, your metabolism seeks to burn alcohol first, leaving room for excess to be stored (3).
Affect Testosterone
Testosterone is a great fat burner but alcohol can hinder this process and instead of being broken down to fat, it is converted to acetate which can prevent fat loss (4). Alcohol also damages Leydig cells which produce and secrete testosterone. Since drinking alcohol releases endorphins that bring you pleasure and relaxation, they can also interfere with testosterone synthesis and alcohol can also increase the conversion of testosterone in estrogen.
Hurt Protein Synthesis
Protein synthesis is the process of establishing new muscle growth and alcohol can have negative effects on the body’s natural production of human growth hormone which produces positive gains. If you don’t consume enough protein, a staple for the development of muscle growth, your body can be put into a catabolic state, something alcohol can induce as well. Due to the high calorie count, this can disrupt your regular body processes and hurt protein synthesis (5).
Promote Poor Sleep
Alcohol can negatively affect sleep which is the most important time for your body to recover. By affecting the quality of a good night’s sleep, especially after a grueling workout, you can mess with REM sleep, the most important and effective time of your resting state, leading to poor recovery and not giving your muscles a chance to repair (6).
Tips For Drinking Without Affecting Gains
When coming into this holiday season, don’t be alarmed. These negative affects exist but everything in excess has negative affects on our bodies. It is important to know the impact alcohol has on your body, but it is also important to have fun and enjoy these moments with loved ones. Some of these tips may be very helpful in allowing you to enjoy yourself without falling victim to unfortunate effects of alcohol.
Stay away from high calorie drinks: Avoid anything with excess sugar and artificial additives like cocktails. Look into liquor and spirits and the occasional beer if that is your thing.
Don’t drink before exercise: Your output will be seriously diminished and who wants to work out after drinking! Save it for after when you can relax.
Hydrate: If you are going to drink, hydrate and keep that water intake going as best you can to counter any negative affects.
Eat something hearty: Be sure to have your stomach full and not be drinking on an empty stomach.
Wrap Up
The holidays are an exciting time. Getting together with loved ones is always a fun time and alcohol is sure to join the party. Don’t let your bodybuilding goals suffer just because this can be a crazy time. Still enjoy yourself but in moderation. Knowing the negative effects of alcohol on your performance goals is important but should not scare you. Anything in moderation can be just fine to enjoy, but just remember what too much in excess can do. Plus, you’ll thank yourself the next morning.
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
Dubowski, K. M. (1985). “Absorption, distribution and elimination of alcohol: highway safety aspects”. (source)
Indiana University (2013). “Taste of beer, without effect from alcohol, triggers dopamine release in the brain”. (source)
Suter, Paolo M. (2005). “Is alcohol consumption a risk factor for weight gain and obesity?”. (source)
Walter, Marc; Gerhard, Urs; Gerlach, Manfred; Wiejers, Heinz-Gerd; Boening, Jobst; Wiesbeck, Gerhard A. (2006). “Controlled Study on the Combined Effect of Alcohol and Tobacco Smoking on Testosterone in Alcohol-Dependent Men”. (source)
Lang, Charles H.; Pruznak, Anne M.; Nystrom, Gerald J.; Vary, Thomas C. (2009). “Alcohol-induced decrease in muscle protein synthesis associated with increased binding of mTOR and raptor: Comparable effects in young and mature rats”. (source)
Miller, Mary Beth; Reen, Eliza Van; Barker, David H.; Roane, Brandy M.; Borsari, Brian; McGeary, John E.; Seifer, Ronald; Carskadon, Mary A. (2017). “The Impact of Sleep and Psychiatric Symptoms on Alcohol Consequences among Young Adults”. (source)
6 Ways To Ignite New Muscle Growth
Ignite New Muscle Growth With These Steps
Whether you’re a beginner or a professional, hitting a plateau is almost inevitable in your fitness journey. If you don’t know your way around the muscle building barriers, you might find yourself at a dead end.
You can break through the overhead ceiling by making a few adjustments and continue your progress. While following the steps mentioned in the article will get you through a plateau, you might reach the same standstill at some point in the future.
When you hit a progress roadblock again in the future, all you need to do is come back to this article and switch different things than what you did in the first time. Bookmark this page so you can come back whenever your progress halts.
Change Your Training Routine
If you’ve been following the same training program for over 12 weeks, it might be time to switch things up. Your workouts should have a combination and right mix of compound (multi-joint) and isolation (single joint) exercises so your muscles get the best of both worlds.
If you want to build muscles or lose body fat you might also need to adjust your cardio. To ensure the overall development of your muscles, you will have to train your muscles from all the angles with variations of exercises.
Fix Your Diet
Diet is an integral part of building muscle mass. If you’re unable to add size, you might have to adjust your macros by increasing your carbs and protein intake. To reduce your body fat, you might have to cut back on the carbs.
If the changes in your diet don’t seem to work, it might be a good idea to try a new diet like IIFYM (if it fits your macros), keto, Intermittent fasting, etc. If you’re not sure how to fix your diet, you should take the help of a professional.
Emphasize Recovery
Some people focus too much on their training and ignore recovery. Many of these people wear their low daily recovery time as a badge of honor. You need to understand that you break muscle while you train and build muscles while you’re resting.
Recovery from your workouts is vital to building muscle or losing weight. If you feel sore for more than two days after your workouts, you should consider taking two rest days in a week as compared to one.
Advanced Training Techniques
Your muscle tissues are quick at getting used to your training style. Don’t let them settle down by using advanced training techniques. Some of the most effective training techniques include BFR (blood flow restriction) training, supersets, drop-sets, intraset stretching.
You constantly need to shock your muscles if you don’t want to hit a muscle plateau. Some of the advanced training techniques might require you to buy additional equipment like occlusion straps, resistance bands, etc. but this investment will pay for itself in no time.
Use Supplements
Supplements are incredibly effective at helping in igniting new muscle growth. There are different types of supplements you can take to enhance your performance and recovery which lead to building muscle mass.
Pre-workout supplements can get you ready for your training, while intra and post workout supplements aid in muscle recovery and growth. Make sure you don’t overly rely on supplements and keep real food as your main source of nutrition.
Be Patient
Building muscle mass doesn’t happen overnight. It can take some time depending on your genetics before your body starts to show changes even after you’re following the right training, nutrition and recovery plan.
One more thing to note is, the more you have, the harder it will be to progress. The more muscle you have, the harder it will be to gain lean size. The lower the body fat percentage you have, the harder it’ll be to shed extra weight. As they say, patience is a virtue.
Which is your favorite muscle to train? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How to Carve Your Lower Abdominals
How to Carve your Lower Abdominals
As the old saying goes, abs are made in the kitchen, which is very true, as if there is a layer of fat covering the abdominal muscles, then visibility of the six pack will be non-existent.
But what people seem to forget to add to the old saying is, that you still need to carve them up good and proper in the gym.
So to help you along I have compiled a list of the top lower abdominal exercises to ensure that the lower abs will always be on point.
Exercises For The Lower Abs
Reverse Crunch:
Difficulty: Beginner
Begin by lying on your back on the ground
Raise your legs and bend your knees to a 90 degree angle
Bring your knees towards your chest while simultaneously raising your hips off the floor
Make sure to breath out while doing so
Ensure to control the movement and not allow the momentum to take over.
Then inhale and return to the starting position where your knees are back to 90 degrees
Tip: Make it more difficult by adding a weight in between the feet or a resistance band around your ankles, this will add more resistance when curling your knees towards your chest.
Mountain Climbers
Difficulty: Beginner
Start in a plank position
Ensure your abs are tight and engaged
As you exhale, pull your left knee into your chest as far as possible, while your right knee is extended behind you
Then switch legs, and bring your right knee towards your chest while extending your left leg
That is one rep
The movement will look similar to that of a sprinter at the starting blocks
Ensure you keep your hips down and knees in and ensure to exhale each time the knee is brought towards the chest
Tip: Make it more difficult and also incorporate the obliques by doing cross body mountain climbers.
Instead of the chest, simply draw your left leg towards your right elbow, and then the right leg towards the left elbow. That would be one rep.
Windshield Wipers
Difficulty: Intermediate to experienced
So technically this is a lower oblique exercise but it is on my list as it will ensure the lower obliques become more prominent.
Begin by lying on your back on the ground
Ensure that your back is flat
Extend your arms out either side of you to create a ‘T’ shape
Raise your feet off the ground so your body is essentially in a 90 degree angle
During this movement the legs will have a slight bend in the knees
Then slowly while controlling the movement, rotate the hips to one side, without letting your feet touch the floor.
Then come back to the middle and continue to do the same on the other side, that is one rep.
Your feet are going in a semicircle, and as the name suggests, you are mimicking a windshield wiper
Tip: This can be made more difficult when done while hanging
Pike on Swiss Ball
Difficulty: Intermediate to experienced
Begin in a press up position
Ensure the swiss ball is resting under your feet
Then as you exhale, drive the hips upwards and pull your feet forwards towards your chest
This will bring the swiss ball towards you
Hold the position and then roll back to the starting position
The top of the movement will resemble an A, or upside down V,
Tip: This can also be done on a rowing machine, simply place your feet on the seat and control the eccentric and concentric movement.
Dragon Flag
Difficulty: Experienced
This particular exercise was invented by the legendary Bruce Lee, and made pop culture status in every gym in the late 1980’s after it appeared in Rocky IVs famous montage scene. Thank you Sly, as everybody loves a good training montage.
So here is how its done:
Lying on your back
Reach your arms behind you and hold onto the bench
Lift up your hips as you roll your weight onto your shoulders
Then raise your body into the air but ensure your body is vertical
Keep your neck safe by ensuring the weight is on your shoulders
Then slowly lower your body back down towards you and the bench until you are parallel to the floor
Keep everything tight at this point
Then come back up the starting position at the top
That is one rep
Partner Lying Leg Throwdowns
Difficulty: Experienced
So this is actually a partner based exercise, make sure you don’t piss them off before you start this routine as they will have the power to torture you.
Begin by lying on your back on the ground
Your partner will be standing over you
You will be holding onto their ankles for support so ensure you are both in close proximity
Ensuring the legs are together, keeping the abs tight, then slowly draw your hips up and bring your legs up towards your partner’s chest
Once your legs come towards your partner your partner will push down your feet towards the floor
Ensure you control the movement so your legs do not hit the floor.
Once your feet come back down that will be one rep
Then raise your legs back up to your partner and continue the set
Tip: As well as the lower abs, the obliques can also be targeted, simply get your partner to throw your legs either side of you. Again ensure you control the lowering portion of the movement.
So there you have it, these lower ab exercises will ensure you can continue to sculpt your physique in the gym, while using the kitchen to fine tune things.
Until next time, happy lifting.
Brad Castleberry: “Being Unhealthy But Looking Healthy Isn’t Cool”
Brad Castleberry goes into detail on why he changed his training methods to focus more on health than sculpted muscle.
The very core of bodybuilding is a healthy endeavor in line with fitness. But just like many things in fitness, it can become unhealthy depending on how far you take it. Professional bodybuilding and even modeling can put so much focus on perfecting the physique that it comes at the cost of traditional health standards. Some athletes are okay with taking that risk. But the general public might not realize that a shredded physique does not automatically mean the athlete is healthy. In our latest GI Exclusive interview, Brad Castleberry discusses completely changing his training method to focus on feeling good more than looking good.
Brad Castleberry may be a controversial figure in bodybuilding, but one thing that can’t be disputed is that he has an incredible physique. Whether he lifts fake weights or not – it takes hard work to accomplish that kind of shredded look. But during our new interview with Brad Castleberry, he wanted to focus on how he’s been making a change in his fitness life.
After years of ego lifting and powerlifting massive amounts of weight, Brad Castleberry is now focusing on lighter weight and more on cardio. His reasoning for this change is that he wants to focus more on feeling good than looking good. Sometimes the two can come hand in hand. Other times they can be at odds with each other. It depends on how far you want to push the boundaries of your body.
How A Thick Neck Can Boost Aesthetic & Release Tension
A thick neck can work to add to a massive physique while also providing for other physical benefits as well.
While many of us associate a massive physique with muscles starting at our shoulders down, having a thick neck is something to not exactly throw out the window. While we don’t necessarily want to look like we have no neck, having a thick neck is something many bodybuilders and athletes alike have transitioned away from. Strong traps and an increased focus on the trap muscles have taken its place for it can make you look even bigger and add to that massive, V-shaped physique. But a thick neck is nothing to overlook for its aesthetic benefits as well as physical ones.
Your neck is made up of many muscles all falling into three main groups: anterior, lateral, and posterior. These muscles work to determine a number of movements and functions allowing our head to not only connect to our body but also allow for stability from our shoulders up (1). Believe it or not, your neck muscles are closely related to certain systems in your body like the respiratory and gastrointestinal since it includes all major blood vessels, nerves, and other elements important to these bodily systems (2). So, having a strong neck is vital for more than you may think.
Let’s take a look at what having a thick neck entails. From the benefits, to some exercises to help get there, and helpful tips to ensure this is done properly, you might be surprised by what happens when you focus on this overlooked body part.
Benefits Of A Thick Neck
The benefits of a thick neck work towards your aesthetic but also more physical functions and important aspects that will prove to pay off in the long run for your training and performance.
Benefits include:
Release tension: With the right exercises, you can work to release tension and tightness to get rid of any stiff feeling (3).
Increase flexibility: By working to reduce pain and get more movement, your flexibility will increase even with a thicker neck. This would be a result of certain exercises.
Improve range of motion: Work to optimize your movement by really working hard with range of motion (4).
Promote more stability: Increase stability and a more solid positioning from your shoulders on up.
Add to aesthetic: A thick neck can give your aesthetic that massive look to really make others envious.
Exercises For A Thick Neck
Here are some great exercises to help get a thicker neck. Be super cautious and make you sure you maintain proper form. The neck is a valuable and vulnerable part of our body so taking care of it is vital to maintain overall physical health and proper movements.
Neck Side Raises
Lying on a bench on your side, place a towel or cushion on the side of your head before loading an appropriate amount of weight on top. Slowly raise and lower your neck only going as far as your range of motion will allow. Repeat for your desired number of reps.
Neck Plate Curls
Lay down frontwards on a bench so your head is hanging over the edge. Your shoulders will be aligned at the end of the bench. Hold the weight at the back of your head with both hands and slowly tilt your head upward before lowering back down. Repeat for your desired number of reps.
Rotational Resistance
Place one hand on the side of your head and try to rotate your head to the side towards your shoulder. Press your head into your hands and try to resist as you bring your shoulder to your chin. Hold for a brief pause and repeat for your desired number of reps.
Shrugs
With your feet shoulder width apart, grab a dumbbell and slowly raise and lower your shoulders, really feeling a good squeeze in your neck and traps. Hold at the top for a few seconds and return to the starting position. Repeat for your desired number of reps.
Important Tips & Advice
When it comes to building a thick neck, we need to be more than cautious, especially with those exercise that require us to use weight. Our necks are strong, resilient, and can handle pressure, but it would be unwise to forget how vulnerable they can be. Make sure to use proper form and really take care of each rep. If you are using weight, don’t go heavier than you need to. There is no point in trying to one-up someone because it will only lead to injury.
It may go without saying, but always warm-up before performing any of these neck exercises (5). Too often do we jump into workouts cold, but some of these larger muscle groups can handle it better than our more fragile necks. Work on some bodyweight or banded exercises before tossing weight around and it will pay off in the long run.
Featured Supplement
Working out any muscle group requires a solid supplementation routine. Working on getting a thick neck requires that we don’t lose all the gains we’ve worked so hard to get. While a pre-workout, creatine, or intra-workout supplement will all work wonders, you can’t go wrong with a great protein supplement to really boost those gains and aid in recovery.
Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Isolate
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Check out our list of the Best Protein Powders for more great protein supplements!
Wrap Up
When it comes to building a thick neck, it’s important to really work on the basics and ensure we are doing so properly. Able to aid in a massive aesthetic and work on stability, strength, and pain relief, a thick neck is not something to be taken for granted. Look into these exercises and supplements to really boost your growth because you won’t be disappointed with the results.
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
Johnston, V.; Jull, G.; Jimmieson, N. (2008). “Neck Movement and Muscle Activity Characteristics in Female Office Workers With Neck Pain”. (source)
Fice, Jason B.; Siegmund, Gunter P.; Blouin, Jean-Sebastien (2018). “Neck muscle biomechanics and neural control”. (source)
Ajimsha, M. S.; Al-Mudahka, Noora R.; Al-Madzhar, J. A. (2015). “Effectiveness of myofascial release: Systematic review of randomized controlled trials”. (source)
Zhou, Chaochao; Wang, Haiming; Wnag, Cong; Tsai, Tsung-Yuan; et al. (2020). “Intervertebral range of motion characteristics of normal cervical spinal segments (C0-T1) during in vivo neck motions”. (source)
Fradkin, Andrea J.; Zazryn, Tsharni R.; Smoglia, James M. (2010). “Effects of Warming-up on Physical Performance: A Systematic Review With Meta-analysis”. (source)
Martins Licis to Host Behind The Scenes Look at 2021 World’s Strongest Man
Martins Licis is playing host at a behind the scenes event for this year’s World’s Strongest Man.
It appears that 2019 World’s Strongest Man champion Martins Licis is taking on a new role in his strongman career. The 2019 champ is set to be a behind the scenes host of the 2021 World’s Strongest Man alongside Nick English.
The World’s Strongest Man is sure to be an interesting experience this year. The competition will again feature the best strongman competitors in the game. These are literally some of the strongest human beings walking the Earth today.
The World’s Strongest Man is a lens to see these men perform feats of strength in a manner that no other strength sport can provide. The storylines are already developing for the show taking place in Sacramento, California. One of those storylines is if the young Oleksii Novikov can repeat this year.
Novikov is one of the youngest champions to win the World’s Strongest Man. It will be intriguing to see if he can pull off another victory in 2021. But besides the competition itself, another storyline has been developing.
2019 World’s Strongest Man Martins Licis will host a behind the scenes look at the 2021 show.
Taking On A New Role
Adding his name to the list of World’s Strongest Man champions in 2019, Martins Licis has since been sitting on the sidelines for quite some time now. Injuries and the global health crisis have kept him out of competition, but he’s been spending his time wisely. Now it appears that he has a new gig and that’s hosting the behind the scenes look at this year’s WSM.
So does taking this new gig mean that Martins Licis is hanging it up? According to the 2019 champ, that’s far from the case.
“After competing for many years, putting in the work and being in the grind, I’m grateful to sit back and support World’s Strongest Man as part of the online show this year,” said Licis. “Make no mistake, I’ll be coming back soon to smash some weights and take back the throne! However in the meantime, I’m excited to see who the champion will be, and which athletes will rise in this battle against gravity.”
“World’s Strongest Man: BACKSTAGE LIVE presented by SBD” is set to premiere on Thursday, June 3, 2021 along with a preview show. Daily coverage will follow from there covering the events of the 2021 WSM.
What do you think of Martins Licis and his new hosting role? Will you be tuning into the 2021 World’s Strongest Man?
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.
How To Improve Your Mobility For Maximum Gains and Functionality
Take Your Gains To The Next Level With Better Mobility
Have you ever noticed almost every single person has a different way of performing the same exercise? Let’s take squats for example. While John might be able to squat with a full range of motion (ass to the grass), Tom might only be able to go 3/4th of the way down.
Let’s assume both these people have the same height, weight, coach, train in the same gym, use the same weights, and have approximately the same strength. What do you think is causing the squat depth discrepancy? No, little Tommie is not a sissy.
Mobility is the culprit here. Squats are a compound lift and involve the recruitment of multiple muscles. A stiffness in any muscle group like the arms, upper or lower back, quads, hamstrings, knees, shins, calves, or ankles could limit the mobility on the squats.
What is Mobility?
Mobility is the ability to move a muscle group through a range of motion in the joint socket with control. Mobility is how well and efficiently we move. When we talk about mobility we’re usually referring to joint mobility.
Joint mobility is the degree to which an articulation (where two bones meet) can move before being restricted by surrounding tissues- ligaments/tendons/muscles. Joint mobility directly determines your posture and movement.
Mobility is Not Flexibility
It’s crazy how many people confuse mobility with flexibility. Flexibility is your connective tissues’ ability to temporarily elongate. It is an element of mobility just like strength, coordination, and body awareness.
Flexibility can help improve your mobility but extreme flexibility (like you see in some manly videos) doesn’t boost your performance. So, stop trying the dwi pada sirsasana and be content with practicing the full splits.
Benefits of Optimal Mobility
Reduces Chances of Injury
Sadly, people get injured in the gym way too frequently. While there are various reasons why people get hurt, most of it could be boiled down to not being able to perform an exercise correctly due to a lack of mobility.
If you ask people what they felt during the exercise they got injured, most of them will tell you that they were uncomfortable right from the beginning of the exercise. Optimal mobility ensures that there is an equal distribution of stress throughout your working muscles which reduces your chances of an injury.
Improves Joint Health & Reduces Joint Pain
Regular mobility exercises act as lubricants for your joints, ligaments, and tendons and keep them working in optimal condition. The more you work on improving your joint mobility, the healthier and stronger the surrounding muscle tissues will get – helping boost joint health and elevating pain.
Ignites Muscle Growth
Joint immobility hurts your gains in more ways than you can imagine. There is always at least one exercise you feel uncomfortable performing or can’t perform with the full range of motion. It is a sign that you lack mobility in that area.
For a long time, I had trouble performing behind-the-neck exercises like the lat pulldowns and military presses. After I worked on my posterior muscle mobility, I saw my strength, muscle size, and quality shoot through the roof.
Improves Posture
Thanks to the modern lifestyle and now the WFH culture, we spend most of our time hunched over a laptop or looking down at our phone screens. It could be doing a lot for our career, but it surely isn’t helping improve our posture.
Constantly sitting causes your hip flexors to shorten, and your hamstrings to lengthen. This starts a chain reaction that causes anterior pelvic tilt and kyphosis. The next time you feel like Netflix and chilling, remind yourself – we are born hunters and gatherers.
How To Improve Your Mobility
Stretching
Active and static stretching exercises are some of the best ways of improving your mobility.
Static stretching (aka passive stretching) is the common type of stretching that most people are familiar with. It’s what comes to mind when someone talks about stretching.
It involves the use of an external force to elongate or stretch a muscle. In this type of stretching, force is usually generated through your own body weight or by pulling with your arms.
Active stretching is a dynamic form of stretching that involves the contraction of a muscle that is opposite to the muscle that is being targeted for the stretch. As an example, kicking your leg straight out in front of you would actively stretch the hamstrings in the leg that is moving. Most yoga poses are a form of active stretching.
Improve Your Breathing
Ever wondered why breathing is such a big part of almost all kinds of physically intensive activities? Start playing football or tennis, and you’ll be asked to learn to breathe to improve your endurance, join a gym, and you’re told to breathe in sync with your reps, and let’s just not begin talking about yoga.
Connecting your breath with your movement is thought to affect how efficiently you move. Slow and controlled breathing can increase the parasympathetic response which can help in relaxing your body and reducing overall tension.
Self-Myofascial Release
Self-myofascial release is a practice that uses tools like the foam roller and lacrosse balls to target the fascia. A fascia is a band or sheet of connective tissue beneath the skin which acts like a spider web around the muscles that attaches, stabilizes, encloses, and separates muscles and other internal organs and helps the muscles retain their shape.
The muscle fascia is also what keeps your muscles from growing bigger. The sensation of a muscle pump is actually your muscle fibers pushing against the fascia and trying to expand it. Tightly packed fascia can also be the reason behind tight joints and limited mobility.
Mobility Exercises
If you’re having trouble performing specific exercises, it’d be best to work your joints and tendons in that same position. For example, little Tommie should hold a squat at the bottom of the movement and slowly move his knees and hip in circular motions to work on his ROM. He should then rock-and-roll while holding the squat to loosen up his shins, calves, and ankle joints.
A few other effective mobility exercises include walking hip openers, thoracic spine windmills on the floor, shoulder pass-throughs, and neck half circles. You should have at least one mobility day a week in your workout schedule to keep your joints, ligaments, and tendons in optimal condition.
Are you facing any mobility issues? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
California Pro Preview: Who Will Secure a Spot at the 2021 Olympia?
Who will claim victory at the California Pro?
The California Pro is upon us and will future some up and coming bodybuilders as well as the return of competitors who have been away from the scene for a bit. The talent pool for this show is pretty strong and it’s anyone’s guess as to who will secure victory. For whoever comes out on top, the Olympia stage will be waiting for them.
Without further ado, let’s delve into the list of top contenders to make a run at victory.
Hassan Mostafa
Recently placing third at the 2021 New York Pro, Hassan Mostafa is coming in with something to prove at the California Pro. For Mostafa conditioning will be the name of the game for this show. He missed a great opportunity at the NY Pro, but if he can dial in his conditioning for this weekend’s show he has a chance of coming out on top. He faces some stiff competition however so not only will he have to make sure his conditioning is on point, but his posing routine as well.
Patrick Moore
Like so many others 2020 was not a great year for Patrick Moore. While he possessed the kind of potential that could make him a Olympia champ some day, his underwhelming performances at the 2020 Arnold Classic, NY Pro, and Cali Pro forced Moore to go back to the drawing board. His extended off season saw him removing his tattoos and packing on a considerable amount of muscle. 2020 is certainly the past and Patrick Moore looks ready to make an impression in 2021. He’ll have to contend with Hassan Mostafa to ensure victory, but if he’s able to keep his lines while maintaining his current size, things look bright for Moore.
Fred “Biggie” Smalls
It’s been three years since Fred “Biggie” Smalls has stepped on a competitive bodybuilding stage. The veteran bodybuilder has not competed since the 2018 Indy Pro where he placed ninth. While victory for Smalls is a long shot, it’s not completely out of the question. After all, three years is a long time and that could have boosted his gains. Smalls is one of the most unique and entertaining posers in the game today, another factor to consider against this line up. Either way, Smalls will certainly need to bring his absolute best if he hopes to redeem himself.
Mohamed El Emam
After coming in second place at the Indy Pro, Mohamed El Emam definitely had some momentum heading into the NY Pro. Unfortunately, El Emam would end up at fifth place at the show. That said, he does have the goods to contend for top three at this show. With Patrick Moore stepping on the competitive stage for the first time this year, he’s an unknown quantity, one that El Emam hopes to overcome. That statement is doubly true for Fred Smalls. Mohamed El Emam could be the dark horse at this show, but he certainly has quite the mountain to climb.
Who do you think wins at the 2021 California Pro?
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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.
Victor Martinez: If Big Ramy Focuses Too Much On Size He Can Lose To Brandon Curry
Victor Martinez shares his reaction to Big Ramy’s big win and what his future holds in the sport.
On December 19, 2020 Big Ramy won the Mr. Olympia. This was a long time coming after almost 10 years of struggling to live up to his potential. For seemingly the first time, everyone agreed he was far and above the winner. There was no controversy. No let down. Just a pure victory for a talented and beloved competitor. But what will his future hold? Will he become the next reigning champion for years to come? In our latest GI Exclusive interview, Victor Martinez reacts to Big Ramy’s Olympia win and shares his thoughts for his future.
Victor Martinez is a pro bodybuilder who has been around in the sport for a few decades now. He is extremely passionate about bodybuilding. He’s started his own IFBB pro show and has competed consistently throughout the years. He’s also a man who is open and honest about his opinions in the sport.
That’s why when we had a chance to reconnect with Victor Martinez, we asked him for his thoughts on the Mr. Olympia 2020. More specifically, how he felt about Big Ramy’s win after years of hype and hope that he would become champion. Like many fans and experts – Martinez believes that pound for pound Big Ramy deserved the win.
But we wanted to know how this could potentially change upcoming Olympia competitions. And what the future will hold for Big Ramy. Will he be yet another one and done winner? Or will he bring upon us the next long time reigning champion? And will others now focus more on size to keep up with his massive physique? Much like how Ronnie Coleman inspired and permanently altered the culture of the sport.
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Check out our GI Exclusive segment with Victor Martinez above!
Victor Martinez believes that it will be hard for anyone to defeat Big Ramy in future shows. But there’s one catch. That’s only if Ramy can maintain his conditioning with each new year. In the past, Ramy has struggled with balancing his size and conditioning at the same time. He nailed it in 2020 – but one year of perfection does not make a guarantee for the future.
Victor Martinez points out that Big Ramy’s strength is in the duality of his size and conditioning. If he can keep both on point, there’s no one currently competing who can beat him. But the past has also shown us that Big Ramy has not been consistent. There’s a chance that 2020 was a turning point for Ramy and that his future is bright. There’s also a chance that he will regress back to his inconsistencies.
This is the point that Victor Martinez drives home. When a bodybuilder is so known for his massive size (even compared to most mass monsters in the sport), it can be easy to focus too much on size and lose grasp of conditioning. If that happens again, Martinez believes that someone like Brandon Curry or even Phil Heath can return to become champion again.
Basically – Big Ramy’s future success is not guaranteed. 2021 will be a proving ground of sorts. Will he prove that his improvements are more consistent and permanent for the coming years? Or will he ultimately fall back on his inconsistencies? There’s no way to know. Victor Martinez acknowledges this and simply hopes that Big Ramy doesn’t succumb to his size.
You can watch Victor Martinez’s full comments on Big Ramy’s Olympia win and future in our latest GI Exclusive interview segment above!
ShredCBD CBD Weight Loss Pills Review
ShredCBD is a great weight loss pill to help you achieve all your goals.
You may believe that all fat loss supplements are the same, and if you have tried a few already and found them to be ineffective, then you could be reluctant to try another one.
But there’s a new range of supplements taking the fitness world by storm – CBD.
You might associate CBD with stoners who sit on the sofa and snack all day. However, CBD, a non-psychoactive compound found in Cannabis, actually has the ability to curb appetite, increase energy and help you lose weight.
And one particular CBD product seems to stand out from the rest – ShredCBD. It contains a high dose of CBD isolate, as well as other natural fat burners.
But is it good enough for you to spend your hard-earned money on? Or is it just another fad?
Let’s take a closer look.
Shop at Shred CBD
What is Shred CBD?
Shred CBD is an innovative weight loss supplement free from stimulants and instead relies on the incredible properties of CBD, Green Tea, and Garcia Cambogia.
The most important ingredient is 1,200 mg CBD isolate, which is the purest form of CBD. This is a high dose that ensures that you will benefit from reduced hunger and the targeting of years of stored body fat.
The effects of Shred CBD can be summed up in 4 ways:
Stop Snacking
CBD is an effective appetite suppressant.
Prevent Fat Gain
It prevents the body from storing additional fat when you consume extra calories.
Burn More Calories
Metabolism speeds up via mitochondrial actions.
Target Fat Stores
Transforms white fat into brown fat, which is then more easily burned away.
Who is Shred CBD For?
Shred CBD Fat Burner is an all-natural fat burner without the stims – that makes it suitable for anyone who wants to lose weight. If you have tried other fat burners and haven’t had much luck, then ShredCBD is definitely worth a go!
CBD isolate is one of the newest fat-burning ingredients and has been tested under lab conditions with great success. It is the purest form of CBD with the least amount of other cannabinoids.
It is also suitable for bodybuilders and athletes who can experience fat burning with extra energy and focus and quicker recovery.
Ingredients in Shred CBD
PFX Labs are always completely transparent about their ingredients, and Shred CBD is no different. We like the simple and effective formula – 99% CBD isolate, Green Tea Extract, and Garcinia Cambogia. It’s sourced and manufactured in the US under a cGMP-certified lab with third-party inspectors.
ShredCBD contains:
Pure CBD Isolate
CBD is short for cannabidiol and is the most important ingredient in Shred CBD.
CBD has an incredible number of benefits, including benefits to sleep, inflammation, stress, mood, and energy levels. But what we’re really interested in here is how it aids weight loss.
The thing that really makes CBD an effective fat-burner is its fat-browning capability. It has the power to turn white fat into brown fat, which has higher levels of mitochondria and is more easily burned away by the body. (1)
CBD is completely legal and is even approved for a prescription for epilepsy. It doesn’t have any psychoactive effects, unlike the other key compound in cannabis – THC – which is responsible for the feeling of being high and increased appetite. On the other hand, CBD has been shown to reduce hunger, so you are more likely to reduce your food intake! (2)
PFX Labs is one of the first companies to harness the power of CBD for weight loss, a trend that is sure to continue. Shred CBD contains 1200mg of premium CBD isolate per pill. At this high dose, you are certain to experience the health benefits.
Green Tea Extract
You will find Green Tea Extract is the most popular fat burner. It promotes a calm mind and increased energy.
It is a potent antioxidant that boosts brain function and fat breakdown. It has been shown to increase fat oxidation by 17%! (3)
Garcinia Cambogia
Garcinia Cambogia is full of HCA, or hydroxycitric acid, which has remarkable weight loss properties.
Studies have shown that Garcinia Cambogia can reduce appetite and make you feel full. Moreover, it can reduce belly fat and block fat production by eliminating fat metabolites and citrate lyase, an enzyme that plays an important role in the formation of fat. (4)
The Endocannabinoid System
The reason why CBD has such incredible health impacts is because of the endocannabinoid system. The ECS is a natural part of our physiologies, and it is what enables cannabinoids such as CBD or THC to interact with our bodies.
ECS is directly connected to energy storage and the transportation of nutrients. It regulates everything from temperature and inflammation to mood and sleep. It even stimulates parts of the body involved with metabolism, such as the pancreas and gastrointestinal tract. (5)
Side Effects with Shred CBD
Shred CBD has no known adverse effects. All the ingredients are sourced from high-quality and natural ingredients.
In addition to fat-burning, CBD will provide you with a range of other benefits such as faster recovery after exercise, better sleep, and less anxiety.
If you haven’t tried CBD before, then you are in for a pleasant surprise. The CBD isolate works quickly and will suppress your appetite and give you extra focus. It works in synergy with Garcinia Cambogia and green tea extract and amplifies their effects.
You may have seen CBD oil being presented as the king of CBD products. However, when it comes to fat loss, a capsule is more effective. That is because it goes straight to your gut, where it can be properly absorbed over a long period of time, so you experience the weight loss benefits for longer.
If you have any health conditions, you should always speak to your doctor before trying any new supplement. That being said, ShredCBD is unlikely to cause any adverse effects.
Pricing on Shred CBD
To buy Shred CBD, you should go straight to the ShredCBD site.
Shred CBD gets cheaper the more you buy, so you may want to consider buying in bulk.
For the best results, you should take two capsules a day along with a meal. A bottle of Shred CBD contains 60 capsules per bottle, which is good for one month.
A 1 month supply only costs $52 USD, which is great value for money. At around $0.87 per capsule, this is cheap compared to other diet supplements and CBD supplements such as oils, which are very expensive at high doses.
If you go straight in with a 2 month supply of ShredCBD, you will save 5%, which works out to around $0.77 per pill. You can also save 10% by investing in a 3 month supply, which works out to just $0.72 per dose.
Will Shred CBD Get You High?
You will not get high on Shred CBD because it contains under 0.1% THC. THC is the psychoactive compound in the cannabis plant and is responsible for the high feeling, and at this low dose, you will not feel its effects.
Is Shred CBD Legal?
Yes, CBD products are legal in the United States, so long as they contain under 0.3% THC.
ShredCBD Review
Pros
Simple and effective list of ingredients: CBD isolate, Garcinia Cambogia, and Green Tea extract
Made in the USA in a GMP Certified facility
Effective for burning away unwanted fat and appetite suppression
Reduces anxiety and increases focus
100% natural fat-burning ingredients.
Reduce inflammation and improve exercise performance.
Zero Stimulants
Good value for money
Improve the quality of sleep and reduce stress
Cons
Immensely popular, which means there is a limited supply
Although the health benefits of CBD are impressive, research is still in its infancy
Only available in the USA, no other countries
Will Shred CBD Work for You?
PFX labs have created something special. When it comes to weight loss supplements, there is usually a lot of trial and error involved. Many of the stimulants and other chemicals may not be suitable for everyone, leading to a long and frustrating journey to find the right product.
However, ShredCBD is one of the few fat burners that should be suitable and effective for anyone. It promotes fat loss by interacting with your body’s natural endocannabinoid system, which has had thousands of years to evolve.
Although plant cannabinoids are chemically different from your body’s own endogenous cannabinoids, they twist themselves into similar shapes, so they can imitate our natural endocannabinoid and can therefore have some incredible and far-reaching effects throughout the body. (6)
Shred CBD, taken at the right dose, will help you to trim down and shift fat that has been stuck in your problem areas for years. Of course, no pill can make up for a healthy diet. To lose weight, you have to eat fewer calories than you burn. However, if you eat right and exercise, then Shred CBD will give you an extra boost on your weight loss journey.
Check out our list of the Best Fat Burners for more great weight loss supplements!
CBD Fat Burner: Conclusion
Shred CBD is the fat burner that we all getting excited about right now, so we recommend you give it a go before stocks run out. People are only just discovering CBD isolate, and it won’t be long before we see it popping up everywhere.
If you are looking for a premium CBD supplement to boost your metabolic rate, burn fat and recover faster, then you can’t do any better than Shred CBD.
Get ShredCBD, and you’ll see fat loss quickly and safely!
Try ShredCBD Here
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 Shred CBD and Envato
References
Parray, H. A., & Yun, J. W. (2016). Cannabidiol promotes browning in 3T3-L1 adipocytes. Molecular and cellular biochemistry, 416(1-2), 131–139. https://doi.org/10.1007/s11010-016-2702-5
Wierucka-Rybak, M., Wolak, M., & Bojanowska, E. (2014). The effects of leptin in combination with a cannabinoid receptor 1 antagonist, AM 251, or cannabidiol on food intake and body weight in rats fed a high-fat or a free-choice high sugar diet. Journal of physiology and pharmacology : an official journal of the Polish Physiological Society, 65(4), 487–496.
Venables, M., Hulston, C., Cox, H., & Jeukendrup, A. (2008). Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. The American Journal Of Clinical Nutrition, 87(3), 778-784. doi: 10.1093/ajcn/87.3.778
Li Oon Chuah, Wan Yong Ho, Boon Kee Beh, Swee Keong Yeap, “Updates on Antiobesity Effect of Garcinia Origin (−)-HCA”, Evidence-Based Complementary and Alternative Medicine, vol. 2013, Article ID 751658, 17 pages, 2013. https://doi.org/10.1155/2013/751658
González-Mariscal, I., & Egan, J. M. (2018). Endocannabinoids in the Islets of Langerhans: the ugly, the bad, and the good facts. American journal of physiology. Endocrinology and metabolism, 315(2), E174–E179. https://doi.org/10.1152/ajpendo.00338.2017
Lu, H. C., & Mackie, K. (2016). An Introduction to the Endogenous Cannabinoid System. Biological psychiatry, 79(7), 516–525. https://doi.org/10.1016/j.biopsych.2015.07.028