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Bodybuilder Seth Feroce ‘Exposes’ 12 Most Famous Influencers in the Fitness Industry: ‘Natty or Not’
The ‘Natty or Not’ debate has remained one of the most talked about fitness subjects in the industry. Recently, retired bodybuilder Seth Feroce posted a YouTube video where he examined the bodies of some popular influencers in the industry. He also gave his opinion on whether they use steroids or not.
“We’re not doing one person, you said everybody,” Feroce shared.
Feroce is a highly respected bodybuilder who made a name for himself in the Men’s Open and 212 Bodybuilding divisions. During his tenure, which occurred mostly in the 2000s, Feroce displayed exceptional conditioning, balance, and symmetry. He was led by Hany Rambod, a decorated trainer who is currently responsible for guiding top-tier athletes such as Hadi Choopan, Derek Lunsford, and Andre Deiu.
Over the last few years, ‘Natty or Not’ disputes have become the center of online discussions in the fitness world. Influencers are known for tackling these sensitive topics like Kenny KO. He’s discussed Mike O’Hearn’s natural status with him face-to-face. O’Hearn claims to be a lifetime natural athlete, who continues to defy age with a ripped physique and powerful lifts.
Joe Rogan has insinuated that Dwayne ‘The Rock’ Johnson and Chris Hemsworth should come clean and admit their gear use as well. This revelation came after Derek of More Plates More Dates’ infamous exposé of Liver King’s (Real name: Brian Johnson) leaked steroid cycle. Meanwhile, Bradley Martyn also suspects that The Rock uses steroids.
The latest to take part in the controversial discussion was Seth Feroce. He systematically broke down 12 of the most popular influencers’ physiques and determined whether or not they are using PEDs.
Alex Eubank – Not Natty
“He is on the fucking border. I like Alex I’ve talked to him a handful of times on IG. He seems like a good kid. He says he’s natty. I know he’s made a lot of videos about him possibly transitioning over to the dark side, it looks like he takes something. He does have good genetics,” said Seth Feroce.
Shizzylifts – Not Natty
“They’re saying this dude is natural? There’s no fucking way. Is this an edited photo? Dude, this dude has got some serious arms. He trains hard, doesn’t he? I’ve seen these training videos of him.”
Sam Sulek – Not Natty
“That’s like asking if I’m natural. I just found him maybe a couple of weeks ago because it just popped up on my YouTube. He’s young too, isn’t he? This is all I see. This is the reason I like this kid. I see parts of me in him. This guy is definitely fucking batshit crazy. He has his shit together. In his videos, he’s calm, cool, and collected. Does his own thing.”
“He is fucking in it. You can’t pass judgment upon people for what they want to do with their lives because Sam seems to be having a massive impact on the fitness community,” said Seth Feroce. “A lot of people want to focus on the bad which would be his acne, the issues with steroid abuse, the long-term effects. But then at the same time, nobody would give two flying fucks about who Sam is if he wasn’t being who he is now.”
Jesse James West – Natty
“I could say that he’s natural. He seems like a decent guy. He seems like he loves what he’s doing. That’s all you can ask for for people that are doing things like this. I’d say out of everyone so far, he’s the one that I would say is natural.”
Tristyn Lee – Natty
“He seems like an actual genuine good guy, him and his brothers. Stupid genetics run in his family, stupid genetics. Dude, it’s [his conditioning] always around with him. But I’ve seen the videos that Doucette did on him about the being too skinny or too shredded all the time. You know that this young man is going through his own battles. Because if he’s training like he’s doing those things and eating like he is, he is obsessed.”
“I don’t know man. I think he’s probably dabbled with a few things. More recently in the past couple of years simply because he loves the gym. At the same time, you can throw in an oral for six weeks and notice a difference, especially if you’re on point like he is with everything he does. Why would you do such a thing? To learn and have fun. He could be natural because he has crazy genetics.”
“He’s had such steady progress, I could say that he’s natural because he’s never made massive jumps in weight, never. He is stronger than a motherfucker though.”
Tren Twins – Not Natty
“Obviously they’re not natural but by no means do I think these two take as much as people think they do. Their name was catchy they called themselves the Tren Twins. It’s awesome, it’s fun, it’s entertaining. They’re big, swole as fuck right here.”
Greg Doucette – Not Natty
“Greg is not on Tren no way. He’s on TRT obviously, he talks about it regularly. Yeah, dude, Greg is always in shape. He’s always in shape. Greg has been around, he’s older than I am and I can tell you right now if I cut peanut butter pretzels out of my diet, I’ll lose weight.”
“Greg has been like, ‘I rolled out of bed this is what I look like.’ We’re like yeah, you look like you’re on TRT. And post-workout, yeah, Greg you look like you’re taking Tren because the veins on your legs look paper thin.”
Mike O’Hearn – Natty
“Do I think he’s natty? I do think that he is natty but I do not think he’s human. I say Mike is an alien. Mike is an alien, he’s not a real human being. I think he’s from a different planet. There’s no reason, no amount of gear that still says you being a 50-plus-year-old man, that you should be able to bench 405 pounds for reps and do all the crazy wild fucked up shit he does. No fucking way. Why are you doing that? How are you doing that? Not from earth.”
Liver King – Not Natty
“The thing is Omnitrope, that growth hormone is some of the wildest growth hormone I’ve ever taken. There’s different levels of growth hormone, you can get the Chinese, and that’s some fucking knock-off bullshit, does it work, yeah sure. I could take ten IUs of it and be pretty good.”
Jeff Seid – Not Natty
“I think that he dabbled. Put him in the category of like Alex. If everything was off, he might be like ‘No, I just never have.’ But I wouldn’t be surprised if he was like, ‘Yeah, I took some stuff, I took Anavar, I took some SARMs.”
David Laid – Not Natty
“These people in person are probably not as big as they look on here,” said Seth Feroce. “These guys work, they’re not not doing shit. That’s not what this video is, but I don’t think he’s natural. It’s a little too much to claim natural.”
Lexx Little – Natty
“He’s probably strong but then you tell me he benches 405, that’s a strong lift for a little man. I mean, he’s got a great physique. He’s using the camera angle and the lends and the twisting waist. His upper body, I’d say you could achieve this naturally yes.”
Parting Thoughts
“Whenever you’re young you’re supposed to experience life and chase after things that are unique and special. You don’t get to be elite or great without intensity or passion okay? It just doesn’t fucking occur,” said Feroce.
“Most of the people on the list have a following that is very intense. My hats off to you young gentlemen, I hope you continue to do cool shit but keep living. It’s okay, you will be scrutinized for anything you do.”
This won’t be the last fans hear of ‘Natty or Not’ discussions. Just recently, former kickboxing champion and controversial influencer Andrew Tate was the center of the debate due to his built physique. According to Tate, he’s never touched testosterone replacement therapy or steroids in his life. In response to the claim, Derek of More Plates More Dates examined his body and determined that the evidence ‘leaned toward’ Tate being natural.
RELATED: Dan Bilzerian Shares His Opinions About ‘Natty Greek God’ Mike O’Hearn
As for Seth Feroce, he believes no matter what athletes do, if they find any sort of success, scrutiny will follow them. Even though he suspected that many of these influencers used PEDs, Feroce refused to discount the hard work that went into achieving such impressive physiques.
Watch the full video from the Seth Feroce YouTube channel below:
Published: 26 July, 2023 | 11:50 AM EDT
Blessing Awodibu Recaps 2023 Chicago Pro Showing w/ Bob Cicherillo: ‘I Was Soft, It Really Hurts’
Blessing Awodibu is aiming to rebound after failing to secure his Olympia qualification at the 2023 Chicago Pro, won by Justin Shier. In a recent YouTube video with Bob Cicherillo, Awodibu opened up about his lack of conditioning on stage and set his sights on the nearing Texas Pro.
Known for his boisterous personality, Blessing Awodibu quickly established himself as a legitimate contender in the IFBB Pro League. His narrow waist and aesthetic features guided him to success last year, where he commanded gold at two shows: the 2022 Indy Pro and the 2022 New York Pro. His first win secured him a qualification to last year’s Olympia, which would serve as his debut on the sport’s biggest stage.
Considering his success last year, Awodibu entered the Olympia contest last December brimming with confidence. Hours before competing, he stole the show at the Olympia Press Conference, where he and Nick Walker exchanged in a memorable back and forth.
However, on the Olympia stage, Blessing struggled against a historic lineup that featured several new threats such as Andrew Jacked, Samson Dauda, Michal Krizo, and Rafael Brandao. In the end, ‘The Boogieman’ placed outside of the top 15. And while he had hoped to lock down his passage to Olympia last weekend, fan-favorite Awodibu was unable to bring his best. As a result, he walked away in fourth place. To recap the experience, he joined athletes rep Bob Cicherillo.
Blessing Awodibu on 2023 Chicago Pro Performance: ‘I Was Soft, It Was a Really, Really Tough Prep’
Despite his status as a pre-contest favorite, Awodibu explained that outside pressures affected his ability to shred down for the competition.
“Came in as the pre-contest favorite, didn’t look like it went your way my friend, what happened out there man?” Bob Cicherillo asked.
“What happened out there, man? I mean, shit. I mean, I don’t know I couldn’t tell you, man. It was a really really tough prep man. Especially mentally and there was a lot on the line for me and a lot of pressure. It was a lot of pressure. And tonight, I was soft man, I was soft,” Blessing Awodibu shared.
“You looked big as a house, it looks like you put on some good muscle, meaning you were big, full, a lot of muscle, but just didn’t wring out that last bit of water,” said Cicherillo.
Awodibu revealed that he was ten pounds heavier than last year. Next, Awodibu announced his plans for the 2023 Texas Pro next month.
“Yes. That tightening wasn’t there. I was a little bit too wet. I just – I just got to figure it out man. I know when I do figure it out man it’s like – I feel like I’m in a whole different league. I just got to find that faith and that’s another one for me now. That’s two in a row. This should not be happening. This should not be happening.”
“Honestly I’m 10 pounds heavier, I thought it would have been a good thing,” said Awodibu. “I will figure it out guys. Because I know man, I deserve to be one of the best. When I miss like this, it really hurts. This should not be happening. You know, it’s bodybuilding, it’s a journey. You learn from these things and you can only get better as long as you keep moving.”
“We still got Texas,” said Awodibu.
In a separate Instagram post, Awodibu elaborated on his preparations and what went wrong.
“We nicely brought the body down from 306 to 276 keeping the fullness & roundness, the condition was definitely behind but honestly I was so damn excited with the way things were going until shit start to go iffy leading to Chicago.But right now I’m getting the wheels back on track with coach @cameron_cheek Road to O continues” Blessing Awodibu shared.
If Awodibu enters the upcoming Texas Pro, he’ll have plenty of top-tier talent to worry about. Defending 2022 Texas Pro champ Andrew Jacked will aim to earn his Olympia entry at this event. In addition, Hunter Labrada is slated to compete in Texas. He’s on a mission to redeem himself after falling to seventh place on the Mr. Olympia stage last year.
In addition to the above frontrunners, fans, and the bodybuilding community are excited to see mass monster Carlos Thomas Jr. make a splash on an IFBB Pro Open stage. While Carlos had to pull out of the New York Pro, he’s making it his mission to defeat Andrew Jacked and Hunter Labrada in Texas. The show takes place August 18-19.
As Bob Cicherillo suggested, Awodibu has clearly put on quality size. Should he manage to dial in his conditioning next month, with or without a coach, he’d be a definite title threat on the 2023 Texas Pro stage.
RELATED: Jay Cutler, Milos Sarcev Talk Hassan Mostafa & Blessing Awodibu’s Potential + Lack of Athletes Entering Shows
Watch the full video from the Voice of Bodybuilding YouTube channel below:
Published: 26 July, 2023 | 3:45 PM EDT
Canadian Bodybuilder with Down Syndrome Inspires Fitness World
Working out can seem like a daunting task for some who may have special needs. While it’s not common everywhere, there is no shortage of inspirational stories in the fitness world. Canadian bodybuilder Kyle Landi, who has Down syndrome, is one such story that continues to inspire the community with his insane resilience.
Hitting the gym is not simply about lifting weights or burning calories on the treadmill. Improving one’s fitness levels or enhancing their physique is a desired goal but for some, it’s a lifestyle, that demands dedication and discipline.
In Oct. 2019, Shirley Webb made headlines for her incredible feats of strength at the age of 82. Although she struggled with daily life tasks before joining the gym at age 77, Webb gained a passion for lifting weights and got into powerlifting. She left the fans stunned by scoring gold with her age-defying strength at the 2015 USAPL MO State/Midwest Open.
Legendary strongman Eddie Hall has cemented his status as one of the strongest men on the planet but his journey wasn’t always smooth. The former World’s Strongest Man winner opened up about his struggle with depression, alcoholism, and drug addiction in Apr. 2020 to motivate fans for turning their life around no matter what.
Even Tom Stoltman has been transparent about the obstacles he faced at World’s Strongest Man competitions. He remembered using the power of his autism diagnosis to help him through some of the more difficult aspects of the events.
A high school student with Down syndrome, Garret Alcaraz, went viral for crushing a heavy 355-pound (161-kg) bench press in May 2020. Alcaraz proved no obstacle is too big as he recorded the heaviest bench press at his school.
Former Ms. Bikini Olympia Elisa Pecini is renowned for her insane symmetry and overall physique. As incredible as her physique is, her story of overcoming an eating disorder to secure the most prestigious Bikini title in the world is even more impressive. She laid out her battle with the disorder and credited the sport for helping turn her life around. Powerlifting sensation Serena Abweh detailed a similar challenge in her journey of beating anorexia to become a powerlifting champion in her teenage years.
Legendary bodybuilder Flex Wheeler reached the highest heights in the sport and continued to inspire the fans even after a leg amputation. He was honored with the first-ever Olympia Inspiration and Courage Award for his positive spirit despite the challenges. He also received the 2022 Arnold Classic Lifetime Achievement Award.
Canadian Bodybuilder with Down Syndrome Inspires Fitness World
Kyle Landi has inspired the fitness community several times in his journey of becoming the first-ever Canadian bodybuilder with Down syndrome. He gained attention for his impressive condition and unmatched resilience. He even got the chance to display his physique as a special guest at the 2023 Arnold Classic four months ago. Then, he turned heads with another incredible showing with Nick Walker and Antoine Valliant at the Pure Muscle Championships.
Landi has teamed up with some notable figures in the industry, including Larry Wheels and Tristyn Lee. He also got the chance to interact with legendary bodybuilders like Ronnie Coleman, Flex Wheeler, and Breon Ansley.
The 23-year-old Ontario native grew up with a passion for working out and started lifting with the goal to become a pro in his early years. His priority is to compete on stage next year. Besides bodybuilding, he’s working on earning a black belt in karate in the same timeframe.
Landi’s parents, Joseph and Kimberley, opened up about the benefits Kyle reaped from training regularly.
“Prior to bodybuilding, Kyle walked with a slouch with his head down,” Joseph told Daily Mail. “Today, he carries himself differently. He is humble but very confident in himself and his mindset is that of a champion.”
Iconic bodybuilder Kai Greene is another inspiring tale in the sport. He was a perennial contender at Mr. Olympia competitions and connected with fans courtesy of his muscle mass, size, and posing finesse. Having grown up in an institutional facility, he credited his success to the challenge he faced early in life.
Legendary bodybuilder Arnold Schwarzenegger took notice of Kevin Cantrell’s insane deadlift of 501 pounds at the 2022 Special Olympics. He amplified Cantrell’s message to his audience and lauded him as his inspiration.
RELATED: Mitchell Hooper Speaks Out About His Struggle With Mental Health And Suicidal Thoughts
Kyle Landi has proved that nothing is impossible and one can achieve anything they put their mind to. It’s only a matter of time before he steps on stage for competition and adds another feather to his cap.
Published: 26 July, 2023 | 3:55 PM EDT
Chris Hemsworth Unveils Intense 10-Min Upper Body Workout to Get Jacked Like Thor
Hollywood star Chris Hemsworth boasts one of the best builds of any actor. Although he entered the industry with a relatively athletic physique, he took his fitness game to the next level for the biggest roles of his career. In a recent post made on Instagram, Hemsworth unveiled a brutal 10-minute upper body workout routine to get jacked like Thor.
Hailing from Melbourne, Australia, Chris Hemsworth first gained attention for his role on the national television series Home and Away in 2004. He moved to the US to pursue his dream of making it big in movies. In 2011, Hemsworth landed the role of superhero Thor for the Marvel Cinematic Universe film. He worked hard in the gym and packed on a significant amount of muscle to get ready for the project. He received major praise for his work and turned into one of the most recognizable names in town as a result of his success.
In 2020, Hemsworth utilized bodyweight workouts to help improve his speed, agility, and balance while gearing up for the portrayal of a Black Ops mercenary in the Netflix action thriller Extraction. Then, he gained more muscle for depicting the burly superhero in the franchise’s latest installment, Thor: Love and Thunder (2022). He left the fans in awe of his gigantic biceps in a behind-the-scenes photo from the sets of the film in July 2022.
Hemsworth boasts a massive following of 57.4 million on the photo-sharing platform. He launched a fitness lifestyle app called Centrfit to provide workouts that required little to no equipment. He rolled out the app with an intense bodyweight routine, which he performed on a Naval ship in the middle of the ocean to prove it could be done anywhere.
The 39-year-old offered a challenging core workout that he often uses for getting ripped and strong last September. He followed that up with a grueling 200-rep full-body workout challenge made up of five movements. He added another full-body training routine for optimizing the pump a month later.
Chris Hemsworth improvised a quick workout session while in the wilderness of Kenya earlier this year. Since he didn’t have any gym equipment with him, he used resistance bands, functional equipment, and other objects around him to perform bodyweight exercises.
Hemsworth showed off his lean physique in a core workout update three months ago. Next, he offered a full-body training routine targeting the core for strength and endurance. He looked incredibly lean as he smashed past the arduous exercises.
Chris Hemsworth Unveils Intense 10-Min Upper Body Workout to Get Jacked Like Thor
In a recent Instagram post, Chris Hemsworth shared an intense 10-minute upper body workout to get a superhero physique like Thor.
“Have a go at this upper body session!! Hitting back, chest, shoulders, and triceps @centrfit,” he wrote.
10-min upper body workout:
Warm-up
Ball slams – 10
Rest 30 seconds – 4 sets
Superset
Bent over rows (left & right) – 10 reps
Push-ups – 15 reps
Rest 60 seconds – 4 sets total
Triset
Renegade row (left & right) – 8 reps
Lateral raise – 8 reps
Tricep push down – 10 reps
Rest 60 seconds – 4 sets total
Chris Hemsworth gave fans a look into the brutal full-body workout routine he utilized to battle jet lag in LA after a 12-hour flight last month.
Hemsworth teamed up with bodybuilding legend Arnold Schwarzenegger for a training session while in Brazil for a Netflix fan event weeks ago. The seven-time Mr. Olympia praised his pump and upper body muscle development.
RELATED: Chris Hemsworth Shares Grueling Punching Bag Workout
Fans will be excited to try his latest offering in hopes of attaining a jacked physique like Thor.
Published: 26 July, 2023 | 5:19 PM EDT
Erin Stern Shares 5-Step Plan to Figure Out Daily Calories & Macros
American bodybuilder Erin Stern has been a dominant force in the women’s Figure and Bikini division. Having been a part of the sport for over a decade, she amassed a plethora of knowledge about fitness. In a recent video uploaded on YouTube, Stern shared a simple five-step plan to figure out daily calories and macros.
Hailing from Tampa, Florida, Erin Stern comes from a family of athletes. She began competing in sports from a young age and developed a passion for weight training during her athletic days in college. After narrowly missing out on the qualification for the 2008 Beijing Olympics, Stern turned her attention to bodybuilding and decided to pursue a career.
Stern’s potential was clear from the start as she emerged victorious in her debut contest at the 2008 NPC National Bodybuilding and Figure Championships. The win paved the way for her to participate in the IFBB Pro League.
Stern kicked off her career with several impressive performances, taking silver at the Arnold Classic in 2010 and 2011. She secured the coveted Figure Olympia title in 2010 and reclaimed it by exacting revenge on former champion Nicole Wilkins in a dominant showing in 2012. She also claimed two Valenti Classic Pro Figure wins.
The 43-year-old was at the height of her power between 2010 and 2013. She proved to be one of the most consistent and disciplined athletes in the sport, never placing below third in any contest during those three years. Following an outing at the 2014 Australia Pro Grand Prix XIV, Stern took to the sidelines for over six years.
In 2020, Erin Stern marked her return to action, but in the women’s Bikini division instead of Figure. She took silver to Daraja Hill at the 2021 Republic of Texas Pro and scored her first win in the category at the 2021 Tahoe Show.
Stern delivered a stunning season last year. She finished runner-up at the 2022 Miami Muscle Beach Pro and came out on top of the 2022 Republic of Texas Pro before concluding it with a strong showing at the Mr. Olympia show.
Erin Stern Shares 5-Step Plan to Figure Out Daily Calories & Macros
In a recent Youtube video, Erin Stern shared a straightforward 5-step plan to figure out daily calories and macros.
“A good diet can either help you along with your progress or it can seriously hinder it,” said Stern. “There’s so much information out there. Where do you turn? The more you learn, the more confusing things can be. I wanted to break it down into five simple ways to calculate your calories and macros.”
These five steps are:
1. Goal setting:
Looking at your starting point. Be really honest here. I want you to think about what your current body fat percentage is, how much muscle mass you’re carrying, and if you need to go get calipers or do body fat testing, really good idea. You can also get a DEXA scan if you’d like.
Take progress pictures, and measurements, then figure out what your goals are going to be for let’s say the next 90 days. It can be really helpful to focus on one goal such as building muscle or leaning down.
2. Calculate maintenance calories:
We’re going to calculate maintenance calories. There are several different ways you can do this. You’ve got some online calculators that can be pretty effective. You can also track your food for about two weeks, do a food log, keep track of your weights, and if things don’t change you’ve got maintenance calories. This is one of my favorite ways although it takes a little bit more time you know exactly what your maintenance calories are and therefore have an easier time adjusting from there. If you don’t want to wait… you can take your body weight, multiply it by a coefficient from 11 to 15.
So, if you’re highly active and want to gain muscle, maybe you’re on the leaner side of things and have a high metabolism, go for body weight times 14 or 15.
3. Calculate protein:
The reason I don’t do a ratio or percentage is because I want you to think about protein as the building block of muscle. This is a rather fixed number. The protein isn’t going to drastically increase or decrease. You’re typically going to be somewhere in that body weight times 0.8 to 1.2. Use our protein calculator.
4. Calculate fats:
Think about how you like to eat and your goals. You’re looking at your body weight multiplied by 0.2 to 0.6
If you enjoy low fat/higher carbs, choose somewhere around 0.2 – 0.3. If you like higher fats and lower carbs, choose somewhere around 0.5 – 0.6. Let’s go with 150 x 0.2 = 30g of fat. This gives us (30g x 9 calories per gram) 270 calories for fats.
The remaining calories are for carbs. So, 1,800 – 600 – 270 = 930 calories.
5. Calculate carbs:
We’re really just filling in those missing calories with carbs. Let’s get our grams of carbs, or (930 / 4 calories per gram), 232.5g of carbs So, we have: 1,800 calories 150g protein 30g fats 232.5g carbs.
“When making adjustments, think about making small changes every 1-2 weeks. This would be an increase or decrease of around 10% of your daily caloric intake or around 100-300 calories. Give your body 1-2 weeks to see how the adjustment works and then decide to stay at your current intake, or adjust intake again.”
Erin Stern gave fans a look into her customized high-intensity low-impact training to build muscle with minimal wear and tear on the body two weeks ago.
Her latest offering provides fans with an effective and simple way to calculate and track daily calories and macros to stay on track with their diet. It will certainly help many improve their results.
You can watch the full video below.
Published: 27 July, 2023 | 1:55 AM EDT
What is the Best Intermittent Fasting Window to Lose Belly Fat
Belly fat can be stubborn and annoying. Despite a balanced diet and exercise program, losing it may take a long time. Intermittent fasting is a viable weight loss method adopted by thousands of people worldwide.
One of the unique features of intermittent fasting (IF) is its flexibility. It allows individuals to choose eating and fasting periods suited to their lifestyles. Hence, you may have heard of people on a 16:8 or 24-hour IF protocol.
In IF, the fasting window requires abstaining from calories. Moreover, the eating period doesn’t prescribe any dietary restrictions. However, adopting a balanced IF diet for the eating window can help you achieve your weight loss goals faster.
There are several IF patterns to choose from. Each pattern offers a different fasting and eating window. The 16/8 has become a pretty popular IF method. While IF has several health benefits, they vary for each protocol. [1]
I have you covered if you are scouting for information on the most effective IF window to lose belly fat. But before that, let’s learn a little about belly fat.
What is Belly Fat, and Why is it Harmful?
Belly fat can hamper your physical fitness and aesthetics. Fat accumulating around your belly is known as visceral fat and can be very harmful. This kind of fat typically accumulates within the abdominal cavity and pushes the stomach out due to the space it takes around the stomach and intestines.
Several factors, including an unhealthy or sedentary lifestyle, poor eating habits, metabolic complications, or other underlying diseases, can cause fat accumulation. [2]
These fat deposits around your belly can lead to other health issues, such as obesity, if not checked at the right time. Hence, finding safe ways to prevent an increase in your waistline is essential.
Start by determining your body mass index (BMI). Your BMI can is a quick way to check if you have a healthy weight.
How Intermittent Fasting Can Help Lose Abdominal Fat
In a fasting window, you must avoid consuming calories. Depriving your body of calories for a certain period can benefit your metabolism.
Studies reveal that abdominal obesity can be caused by poor metabolism. IF can help improve your metabolic rate. While IF, you will restrict your eating window, which can help lower insulin levels. A slow metabolism can make you feel starved, making your weight loss efforts all the more challenging. [3][4]
How can lowered insulin levels impact your belly fat? Well, insulin is one of the principal drivers of fat storage. When you eat constantly throughout the day, your insulin levels spike. With increased insulin levels in your blood, your cells begin resisting insulin, and as a result, the body is pressured to make more of it. Hence, decreasing the insulin levels the body produces can lower insulin resistance.
When you don’t eat for a certain period, such as in an IF fasting window, you allow your body to rest and the insulin levels to drop significantly. While this can work wonders for fat burning, it can also lower the risk of developing certain health conditions such as diabetes. [5]
How to Find the Best-Suited IF Window for Losing Belly Fat
If you are an intermittent fasting beginner and unsure about which IF routine will work the best for you, you must begin by choosing a protocol that fits your lifestyle. Remember, no fasting or dieting plan can give overnight results; introducing a sustainable IF fasting pattern and maintaining consistency can fetch the best results. This may require dedicated practice and patience.
There is no harm in experimenting with different fasting windows. You can alter the eating and fasting window depending on what accelerates your abdominal fat loss. If you started with shorter fasting windows, you can try increasing it by an hour or two to see if there’s any difference. Be consistent with your IF regimen if you want to see visible changes. Hence, select a fasting pattern that fits your lifestyle.
Here are the IF methods you can pick from for losing belly fat:
16:8 Intermittent Fasting
The 16:8 method involves 16 hours of fasting and an eight-hour feeding window. You can choose the eating and fasting durations you think are the easiest to maintain. For instance, if you finish your dinner by 7 pm, you could continue fasting until 11 am the next day. So, you can consume meals between 11 am and 7 pm.
Drink plenty of water during the fasting phase, as it can help combat dehydration and keep you feeling full. Although some people consume unsweetened black tea and coffee during the fasting window, it could cause dehydration.
5:2 Intermittent Fasting
5:2 fasting method involves eating a normal diet five days a week while limiting your calorie intake to 500-600 calories for any two non-consecutive days.
24-Hour Fast (Eat-Stop-Eat)
If you can go without food for 24 hours twice a week, the Eat-Stop-Eat IF method is for you. In this fasting pattern, if you eat on a Monday, say at 8 pm, you can only resume eating again on Tuesday, 8 pm. This 24-hour fast should be done twice a week for the best results. You can drink calorie-free beverages during the fasting windows and eat normally on non-fasting days.
Although considered effective, not everyone can easily adopt such prolonged fasting diets. It is best to consult your dietician or health professional before undertaking prolonged fasts.
Warrior Diet
The Warrior Diet involves 20 hours of fasting and a four-hour eating window. This form of eating and fasting is inspired by the eating habits of ancient warriors who fasted through the day and feasted at night. While the Warrior Diet may not be easy for many, some swear by its efficacy and benefits.
Regardless of your IF plan, you must track the food and beverages you consume during the eating window. Eating the wrong foods during the feeding window can make getting rid of stubborn fat all the more difficult.
Now, did you know that aside from metabolism, inflammation, and bloating may have a role to play in your belly fat?
Getting rid of your belly fat may take a while, but you can at least control inflammation by consuming the right foods. Sometimes, chronic diseases can elevate stress hormone levels in the body, causing inflammation. Cortisol is often associated with belly fat. Moreover, deficiencies in certain vitamins are also linked to weight gain and inflammation.
Several studies reveal inflammation is directly associated with abdominal fat, especially in diabetic people. Your dietary choices can help manage symptoms of inflammation to a large extent. Hence, a nutritious and balanced meal can help regulate inflammation and manage your weight. [6]
Research findings suggest that most of the body weight lost through intermittent fasting primarily comes from fat loss. As a result, IF can be effective in belly fat reduction as well. Intermittent fasting has benefitted people with obesity. Abdominal fat indicates obesity and higher BMI and needs to be managed for weight loss. [7][8]
Role of Hormones in Belly Fat and How IF Can Help Get Rid of Belly Fat
Intermittent fasting can lead to eating nutrient-dense calories and stabilizing your hormones. In the process, it can help maintain muscle mass. Your body stores energy in the form of fat. When you fast for a certain period, your body sends norepinephrine to the fat cells, catalyzing the fat to break it into fatty acids that are then burnt for energy. IF can fasten this fat-burning process and prevent high insulin levels. As these levels naturally drop and enable fat burning, it can help eliminate belly fat faster.
It is essential not to break your fast with a meal that can trigger an insulin spike, as it can rob you of your progress. Combining a healthy diet with IF and eliminating sugary beverages, starch-rich foods can work in your favor. Try including more protein, good fats, and fiber in your eating window for better results.
Things to Consider for Optimizing IF for Belly Fat
After selecting the preferred fasting window, adopt the following tips while practicing IF:
Avoid overeating during your eating window. Reduce the intake of sugary items that can cause insulin level spikes. Avoid foods with trans fat and cut down on refined carbs. [9]
Pay attention to sleep quality, as poor sleep can increase insulin resistance, cortisol, and weight gain around the belly. [10]
Make light exercise such as walking or yoga a part of your lifestyle. As stress can trigger cortisol levels, it can also lead to hunger pangs and enhance belly fat storage. A low-intensity workout like walking can reduce stress hormones and boost fat burning.
Lower your alcohol consumption, as it has been linked to a risk of developing excess fat around the waistline. [11]
FAQs
Do I need to worry about losing muscle with intermittent fasting?
During fasting, your body burns fat for energy. Eating a high-protein diet will ensure you don’t lose muscle mass while intermittent fasting.
How long will it take to see a reduction in my belly fat with intermittent fasting?
Intermittent fasting duration needed for a noticeable reduction in belly fat may vary from person to person. You must stay consistent and patient, allowing your body time to adapt to the new IF regimen.
Is intermittent fasting only effective for belly fat, or can it reduce overall body fat?
Intermittent fasting can be effective in reducing overall body fat. IF can restrict your overall calorie intake and put you in a calorie deficit, where your body burns more fat than it consumes. This is one of the most effective ways to lose body fat.
More on Fasting and Fat Burning:
Concluding Thoughts
Intermittent fasting has holistic health benefits and can be a powerful tool for reducing unwanted belly fat.
You must select an intermittent fasting pattern that fits your lifestyle. However, pay attention to a few things when fasting for belly fat loss, including what you eat during your eating window. You can start with the 16:8 method, as it is relatively easier to manage.
You must not undermine the importance of incorporating plenty of fruits, vegetables, lean proteins, and other essential nutrients in your eating window. Also, maintain a calorie deficit and avoid unhealthy fats in your eating window. Whether your fitness goal involves weight management or targeted belly fat loss, the results hinge on consistency and patience.
Reference
Research on intermittent fasting shows health benefits. (2020, February 27). National Institute on Aging.
Jensen, M. D. (n.d.). Role of Body Fat Distribution and the Metabolic Complications of Obesity. PubMed Central (PMC).
Metabolic Syndrome | MedlinePlus. (2020, January 17). Metabolic Syndrome | MedlinePlus.
Vasim, I., Majeed, C. N., & DeBoer, M. D. (2022, January 31). Intermittent Fasting and Metabolic Health. PubMed Central (PMC).
Albosta, M., & Bakke, J. (2021, February 3). Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians. PubMed Central (PMC).
Bawadi, H., Katkhouda, R., Tayyem, R., Kerkadi, A., Raad, S. B., & Subih, H. (2019, November 22). Abdominal Fat Is Directly Associated With Inflammation In Persons With Type-2 Diabetes Regardless Of Glycemic Control – A Jordanian Study. PubMed Central (PMC).
Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (n.d.). Intermittent fasting and weight loss: Systematic review. PubMed Central (PMC).
Kim, J. Y. (2020, October 27). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. PubMed Central (PMC)
Comparison with ancestral diets suggests dense acellular carbohydrates promote an inflammatory microbiota and may be the primary dietary cause of leptin resistance and obesity – PubMed. (2012, January 1). PubMed.
Mesarwi, O., Polak, J., Jun, J., & Polotsky, V. Y. (n.d.). Sleep disorders and the development of insulin resistance and obesity. PubMed Central (PMC).
Relationship of abdominal obesity with alcohol consumption at population scale – PubMed. (2007, October 1). PubMed.
Brett Wilkin Shares Keys To Build Massive Biceps And Symmetrical Arms
All of us wish to have attractive physiques but most of us don’t have the discipline or the knowledge to achieve it. Bodybuilder Brett Wilkin made the job a little bit easier for us by sharing some insightful information on biceps training.
Brett Wilkin’s career trajectory has been rather interesting. He earned the IFBB Pro card in the Classic Physique division by winning the 2018 Junior National Championships. However, ‘The Butcher’ never competed in the division professionally. He made the pro debut in the 212 division but lackluster performances at the 2019 Puerto Rico Pro and the 2019 Toronto Pro Supershow prompted him to reevaluate the way forward.
Wilkin took time off from competition and worked on improving his physique during the extended break. He returned as a Men’s Open competitor and impressed the bodybuilding community with the overwhelming progress at the 2021 Chicago Pro, finishing second. In spite of high expectations heading into the 2022 Arnold Classic, Wilkin could only secure a sixth place at the show. A runner-up finish at the 2022 Romania Muscle Fest Pro concluded the 2022 competitive season for him as Wilkin did not have enough points to qualify for the 2022 Olympia.
However, he registered a thumping victory at the 2022 Bigman Weekend Pro, becoming one of the early competitors to qualify for the 2023 Olympia. He now trains with renewed vigor under ‘Hypertrophy Coach’ Joe Bennett’s guidance with the goal to secure a top ten finish in his Olympia debut.
Recently, Wilkin shared his list of five best biceps exercises on his YouTube channel to help fitness enthusiasts and budding bodybuilders achieve their fitness goals. So let’s check out the list to see how Wilkin has built those massive arms.
Brett Wilkin shares five best biceps exercises
Biceps are one of the most important muscle groups for appearance as well as function. But developing this small muscle is easier said than done. It requires time commitment and knowledge to get the biceps that look good and function at the elite level. Brett Wilkin made the job a little bit easier by sharing some of his go-to exercises and training tips to build the biceps.
Standing Cable Curls
Jumping right into heavy exercises without a warm-up is a recipe for disaster and training related injuries. Brett Wilkin addressed this issue in the beginning and shared standing cable curls as the first important biceps exercise. Cable machines put uniform stress on the muscles and help them warm up sufficiently for an intense training day. Additionally, they are a good alternative for warming up crucial joints like elbows.
“Main focus is just on that bicep head with no cheating. This cable unit is awesome because it creates that tension all the way through the bottom and then all the way through the top. So constant tension on the biceps, a lot of blood, a lot of pre-exhaust and we’ll keep moving into the bigger ones,” Wilkin stated.
Single Arm Dumbbell Preacher Curls
Preacher curls are hailed by many as the king of bicep exercises. They isolate the biceps muscles better than most other movements. Therefore it’s no wonder that they find a place in Brett Wilkin’s list of best biceps exercises. Wilkin explained the key to getting the most out of this exercise and said:
“I want to solely use that bicep head obviously. So how do you do that is you want to elbow drive back into the pad. So I’m driving back into the pad and at the same time I am curling up.”
Since the pad is a stationary object and we drive our elbow into it during curling, the bicep is the only muscle that gets activated according to Wilkin. ‘The Butcher’ advised to lower the dumbbell at a slow pace to create more tension in the biceps.
“The main thing is you don’t need too much (weight) here if you’re doing it right. So it’s the big squeeze with the drive and then the slow release letting it go out really stretching that bicep,” Wilkin concluded.
Hammer Strength Preacher Curls
Once again, the machine variation of preacher curl helps put constant tension on the muscles throughout the full range of motion. This helps tremendously in bodybuilding where muscle hypertrophy is the primary goal.
But working with a method that Wilkin calls ‘Partner Resistance’ can help with making gains. In this training style, Wilkin typically works his way to the top set. After this, the person holds the weight at the end of the concentric phase while a training partner tries to pull the weight down, adding more resistance to the person doing an exercise.
“This is just working that eccentric portion, that lengthening phase with resistance,” Wilkin explained.
Cable Curls – 21s Set
The next bicep exercise on Brett Wilkin’s list is not necessarily a unique exercise but a training method known as 21s set. This method involves breaking down a set of 21 reps into three parts of seven reps each. For the first seven reps, the person is expected to perform partial reps conforming to the bottom half range of motion. The next seven reps are the partials at the top half range of motion. The last seven reps are full reps with a complete range of motion from bottom to top.
“I just love this because you really slow it down and you feel each rep. So you’re not hurting through this, you’re not throwing your back in it – you’re staying strict. You’re really feeling that each curl and you finish it off with seven really hard full motion reps,” Wilkin concluded.
Reverse Grip Cable Curls
Big biceps and skinny forearms are not really a beautiful combination to look at. The last exercise in Wilkin’s list addresses this problem with slight modifications to the cable curls. Reverse grip cable curls put more emphasis on the brachialis and the Brachioradialis muscles in the arm to get strong and muscular forearms.
“We’re trying to be symmetrical here… Triceps matching the biceps matching the forearms. So this is going to tie it all together,” Wilkin stated.
The 35-year-old advices doing this exercise when you are tired and want to get the final bit of forearm pump before heading home.
To summarize, the five best biceps exercises according to Brett Wilkin are:
In spite of being one of the highly touted prospects in the IFBB Pro League, Brett Wilkin has not been able to produce a breakout performance so far. However, the 2023 Olympia qualification has given him all the incentive in the world to perform to the best of his abilities and take his career to the next level. It will be interesting to see how he performs at the 2023 Olympia.
You can watch the full video here, courtesy of Brett Wilkin’s personal YouTube channel:
Published: 27 July, 2023 | 9:04 AM EDT
Tom Stoltman Smokes Massive 1,763.7-lb (800-kg) Leg Press for Reps in Prep for Shaw Classic
British strongman Tom Stoltman has established his place as an elite strength athlete with two World’s Strongest Man titles under his belt. However, he was disappointed to lose his title three months ago. So, he is now dedicated more than ever to claim some more prestigious titles, and his feats in training are a proof of that. In a recent post made on Instagram, Stoltman smoked a massive 1,763.7-pound (800-kilogram) leg press for reps in prep for the 2023 Shaw Classic.
Tom Stoltman, one-half of the prolific Stoltman brothers, grew up with a passion for soccer in his younger years. After his brother Luke won the Scotland’s Strongest Man (SSM) competition, Tom decided to start lifting weights and follow in his footsteps. His potential was evident from the start as he won his debut competition. He made waves across the regional circuit and placed runner-up behind Luke at the 2015 SSM.
Tom Stoltman rose to prominence for his insane feats of strength after turning in an impressive performance at the 2017 UK’s Strongest Man, where he took the silver medal. He earned his qualification for the World’s Strongest Man the same year and scored his first SSM win in 2018. Tom created history by becoming the first Scotsman to win the World’s Strongest Man title in 2021.
Stoltman left the fans stunned with his unreal strength by crushing a huge 749.6-lb (340-kg) axle deadlift for 10 reps while gearing up for the 2022 Britain’s Strongest Man in Feb. 2022. His hard work paid off as he handily dispatched the competition to win the top prize. He followed up by successfully defending the WSM title in May 2022. Following the victory, Stoltman declared his ambitions to win six trophies and become the winningest athlete in the history of Strongman.
In Jul. 2022, Tom and Luke took on the massive 20,000-calorie breakfast challenge. The pair ordered the entire menu and devoured six big meals to fulfill their appetite.
Tom Stoltman / Instagram
Tom Stoltman was set to participate in the 2022 Shaw Classic but ended up withdrawing from the show at the last minute last August. He explained there were errors in completing paperwork for travel for his wife, and he did not want to go without her. Although he looked for other solutions, he ultimately decided to skip the contest. He also opened up on his plans to score a 505-kg (1,113.3-lb) deadlift after the 2023 WSM.
Tom, also known as ‘The Albatross’, gave fans a look into his grueling shoulders workout last September. He went through a high-volume training routine to enhance his conditioning in the off-season.
Stoltman was then seen in action at the 2023 WSM, which took place Apr. 19-23 in South Carolina. He was looking to score a historic three-peat against a stacked lineup. He won two events in the Finals but could not do enough to edge out Canadian strongman Mitchell Hooper. In the end, Hooper won gold and Stoltman took second place. He was last seen competing at the 2023 Giants Live Strongman Classic, where he also finished in second-place, but this time behind Evan Singleton.
Tom Stoltman Smokes Massive 1,763.7-lb (800-kg) Leg Press for Reps in Prep for Shaw Classic
In a recent Instagram post, Tom Stoltman crushed a huge 1,763.7-pound (800-kilogram) leg press for reps while in prep for the upcoming 2023 Shaw Classic. One of the events at this competition will be the Car Leg Press. So, Tom hopes that the standard variation of this exercise will have a proper carryover to what will be featured in the competition.
He used bands to perform the lift and incorporated pauses to amp up the intensity. He completed the reps smoothly with proper technique. Tom is probably also lured by the fact that the winner of the 2023 Shaw Classic will be crowned as “The Strongest Man On Earth”. This will be the first time that the Shaw Classic is giving this title away, since Brian got the trademark from Paul Ohl not too long ago.
“A 800kg plus leg press with bands and pauses!” Stoltman wrote. “This took my soul. Prepping hard for @theshawclassic.”
The 2023 Shaw Classic is scheduled for Aug. 19-20 in Loveland, Colorado. It will mark Shaw’s final competition and will be a true festival of strength. Tom Stoltman will be looking to claim the title for the first time and cement his place in Strongman history.
Based on the latest update, it’s clear Tom Stoltman is determined to get back in the winning column when he returns to action in under a month.
Published: 23 July, 2023 | 2:21 PM EDT
Strongman Peiman Maheripourehir Crushes a Mind-Blowing 452-kg (996-lb) Deadlift For Three Reps
The most prestigious World Record in all strength sports, particularly strongman, is undoubtedly the deadlift. So, there are quite a few incredible athletes chasing the record, hoping to secure their place in history. However, only a few have a realistic chance at breaking the record, with Peiman Maheripourehir being one of the favorites. The Iranian athlete is a specialist for this event and has recently shared a video to Instagram, which gives hope that he is close to outperform the record. In the video, Peiman is seen deadlifting a massive 452 kilograms (996 pounds) for three repetitions.
Peiman Maheripourehir first put on his deadlift suit, a lifting belt, and lifting straps, before approaching the 452-kilogram (996-pound) barbell. His spotter then slapped him twice in order to get his adrenaline pumping. After a few more deep breaths, Peiman started pulling the 452 kilograms (996 pounds) from the floor and made it look extremely easy. All three repetitions were very quick, which proves just how strong Peiman is currently.
Watch Peiman’s deadlift here:
Related: Strongman Peiman Maheripourehir Deadlifts Huge 405-kg (892.9-lb) Beltless For Two Reps
It is not clear when Peiman Maheripourehir will compete next, but his caption stated “One month left until…”. So, Peiman left some room to speculate, but it is important to note that he was not named in the initial lineup for the 2023 Giants Live World Deadlift Championships. He has previously encountered trouble getting a Visa to travel. So, it might be a reason why he is not competing at the aforementioned competition as well.
It is also not clear if this is Peiman Maheripourehir’s new three-rep deadlift PR, but his 452-kilogram (996-pound) set was one of the heaviest in history. Interestingly, almost exactly one year ago today, Peiman shared a 452-kilogram (996-pound) deadlift for two reps. So, it is clear that he has improved since.
Peiman Maheripourehir’s heaviest one rep deadlift came out to 492 kilograms (1,084 pounds), which he performed in a training session two years ago. So, he is one of the closest athletes to Hafthor Bjornsson’s World Record of 501 kilograms (1,104.5 pounds).
Peiman Maheripourehir took part in three International competitions, two of which were World’s Strongest Man. Those two came in 2017 and 2018, with Peiman missing out on the finals both times. However, he has competed in a lot more regional and national competitions as well.
Related: Strongman Peiman Maheripourehir Deadlifts Huge 481kg at 2021 WRPF World Championships, Eyes 510 kg Next
It seems that Peiman Maheripourehir is currently in a race to break the World Record against Ivan Makarov. The Russian Strongman has recently shared a massive deadlift as well. So, both athletes definitely have a shot at becoming the third person in history to deadlift over half a ton. It seems that both will attempt to break the record in approximately a month, meaning that they are worth keeping an eye on.
Published: 23 July, 2023 | 12:38 PM EDT
Nick Walker Smashes 150-lb Incline Dumbbell Bench Press for 8 Reps in Prep for 2023 Mr. Olympia
American bodybuilder Nick Walker has quickly become a powerhouse in the Men’s Open division with his freaky muscularity. He’s currently gearing up to challenge for the Mr. Olympia title later this year. In a recent post made on Instagram, Walker smashed a 150-lb incline dumbbell bench press for eight reps in a push day workout.
Nick Walker gained attention for his crazy muscle mass, size, and conditioning after dominating the competition at the 2021 New York Pro. He scored back-to-back gold medals at the Arnold Classic before rounding up his rookie season with an impressive fifth-place finish at the 2021 Mr. Olympia. His insanely jacked physique earned him the nickname, ‘The Mutant.’
Walker improved his standing to the top three in his second Mr. Olympia appearance last December. He made a quick turnaround for the 2023 Arnold Classic to reclaim the title but fell short of the winner Samson Dauda in a narrowly-fought contest. Following the outcome, Walker argued against the decision and made the case for himself to have defeated Dauda in Ohio.
Three months ago, Walker predicted 2022 Mr. Olympia Hadi Choopan would not win another title at the next edition. He expects a showdown with former 212 Olympia king and Mr. Olympia runner-up Derek Lunsford for the top prize. Then, he opened up on amping up his training intensity in the off-season to get ready for the 2023 Mr. Olympia.
Walker received pushback on an epic body transformation post he shared on his social media channels last month. Fans rushed to criticize him for using steroids to achieve the massive difference in his physique.
Nick Walker / Instagram
‘The Mutant’ gave his breakdown of the upcoming 2023 Mr. Olympia weeks ago. He believes Choopan, Lunsford, Dauda, and he will form the top five along with Hunter Labrada, who’s seeking redemption after a lackluster showing. He also counted out former two-time champion Mamdouh ‘Big Ramy’ Elssbiay’s chances of winning another Sandow trophy unless he took some time off to recover and make adjustments.
Nick Walker is confident about his place in the mix of title contention. While he believes he would win this year, he extended his support for Lunsford as a future Mr. Olympia. He also revealed he got up to 293 pounds while being about 19 weeks away from the show three weeks ago.
Walker offered his take on how to build monstrous quads in a lower body workout two weeks ago. He dialed back on consuming any stimulants, including coffee, to get ready for the biggest stage in bodybuilding. He followed up by detailing his secrets to developing a massive chest in a push-day workout.
Nick Walker Smashes 150-lb Incline Dumbbell Bench Press for 8 Reps in Prep for 2023 Mr. Olympia
In a recent Instagram post, Nick Walker smashed a grueling set of 150-pound incline dumbbell bench press for eight reps in a push day workout while in prep for the 2023 Mr. Olympia.
“Nice push day today!” Walker wrote. “Incline the 150s for set of 8 reps.”
Renowned coach Chris Aceto heaped praises on Nick Walker for his immense growth in the sport. He admitted he was wrong to doubt Walker and went as far as to call his changes “the most improved terrible body” in the history of bodybuilding.
Walker laid out the only top ten exercises he would choose if he had to for building muscle earlier this week.
Based on the latest update, Walker is determined to secure the coveted Sandow trophy and is leaving nothing to chance in his preparations.
Published: 23 July, 2023 | 11:52 AM EDT