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Is the Hard Boiled Egg Diet the Weight Loss Breakthrough You’ve Been Looking For?
With the advent of social media, fad diets have taken on a life of their own, having the ability to go viral almost overnight. So, it’s no surprise that we’re seeing more and more fad diets gaining traction. Amongst the recent crop of diets, the hard-boiled egg diet has been heavily promoted as a way to lose weight fast.
Eggs are one of the most healthy foods. As a result, a diet built around the humble egg may sound like a good idea. Its advocates claim you can lose up to 20 pounds on the egg diet in two weeks. So, does it really work?
Read on for the most complete analysis of the hard-boiled egg diet you will ever need.
What is the Hard Boiled Egg Diet?
Hard Boiled Egg
The hard boiled egg diet is a short-term diet centered around consuming hard-boiled eggs. The diet has several variations:
Traditional:
The boiled egg diet’s traditional version is a variation of the Atkins diet. You do not have to limit yourself to eggs on this version, but most of your protein will come from this source. Carbohydrate intake is restricted. This version requires two or more eggs, a low-carb veggie, and fruit for breakfast. You may also consume lean protein in place of a low-carb veggie. Lunch might consist of a lean protein source or another serving of eggs.
Typically, chicken or fish are included. More eggs or lean proteins like fish or chicken will be served for dinner. You can have as many low-carb veggies and salads as you like on this diet. One or two portions of fruit are allowed daily, and carbohydrate intake is closely regulated, so you’ll eliminate foods like bread, pasta, and potatoes.
Read also: 14-Day Boiled Egg Diet: Should You Try It?
Egg and Grapefruit Diet:
The egg and grapefruit diet involves consuming half a grapefruit per meal. Apart from that, it is similar to the traditional boiled egg diet. Grapefruit is believed to accelerate weight loss. It is an extremely nutrient-dense fruit that is especially high in vitamins A and C, potassium, and folate. It is also very high in fiber and low in calories. Adding grapefruit will compensate for the low fiber content of the other versions of the boiled egg diet.
Egg Only Diet:
This is the most extreme version of the diet, requiring you to eat nothing but eggs and water (which may be infused with electrolytes). In this diet version, eggs may be boiled, scrambled, or poached. This diet does not represent a balanced form of eating, as it is very low in fiber. It is a very restrictive diet that can be maintained for a short period. Most people usually follow this diet for a week.
Egg Diet Pros
Here are the benefits of the egg diet:
Reduced Hunger: A high-protein, low-carb diet can suppress hunger, making you feel fuller even when dieting.
Faster Calorie Burn: You’ll burn calories more quickly due to the greater protein content.
Vitamins: Eggs are a rich source of vitamins in addition to being a wonderful source of protein.
Weight Loss: Eggs, particularly during breakfast, are proven to accelerate weight loss.
Egg Diet Cons
These are the disadvantages of adopting the egg diet:
Not a Balanced Diet: This is not a balanced way of eating because it cuts out whole food groups, including many vegetables.
Low Carbohydrate Intake: Lack of carbohydrates might make engaging in any intense activity challenging, especially at the beginning.
Nausea: Many dieters experience nausea and exhaustion for the first few days. This is because the body must adjust to reduced carbohydrate consumption.
Boring: Since you consume the same foods daily, you can easily become bored while on the diet, making it difficult to maintain.
Benefits of Eating Eggs
There are many health-related benefits of eating more eggs. Here are seven reasons to up your egg intake:
Eggs are Nutrient Rich
Vitamins A, D, B-6, and B-12 are some of the essential vitamins and minerals found in eggs. Iron, calcium, and magnesium are also present. 10% of the recommended daily intake of vitamins B-12, A, B-6, B-3, and D can be found in one boiled egg. It also has 2% of your daily iron and calcium requirements.
Eggs are a Superior Form of Protein
Chicken eggs contain more than six grams of protein per egg. The protein content of one egg is equal to around thirty grams of meat, making it a higher-quality protein option. Additionally, the protein content of eggs is considered greater than that of chicken or beef, and they are also considerably more affordable than those foods.
Eggs have one of the highest biological values of any protein source. That means they contain all the essential amino acids in the right proportions. This makes them more readily available for protein synthesis, leading to greater muscle gains and post-workout tissue repair.
The protein in eggs is easily digestible, so it can be quickly broken down and absorbed into the body. The body can use the amino acids more effectively thanks to this digestibility.
Improved Eyesight
Your eyesight will deteriorate with time, a condition known as macular degeneration. Lutein and zeaxanthin, two essential nutrients abundant in eggs, are present in the eyes and help protect them. If you’re concerned about your eyesight, eggs are a terrific addition to your diet as they can help to shield them from harmful light wavelengths.
Balanced Blood Sugar
Eggs’ combination of protein and fat will help maintain stable blood sugar levels. If you have diabetes, this may help avoid problems because such issues raise blood sugar levels. Remember that eggs won’t boost your cholesterol if you’re following a low-carb diet. Eggs can help gradually lower your total cholesterol when you follow a low-carb diet. As a result, especially when considering the advantages of weight loss, this can aid in lowering the risk of heart disease.
Brain Health
A nutrient called choline, abundant in eggs, is crucial for your mental well-being. It promotes brain development as well as memory activation. It’s also vital for pregnant women because a growing child will cause a mother’s choline levels to drop dangerously low. According to estimates, as many as 90% of people have low choline levels. Therefore, you are doing your brain a huge favor by giving it a nutrient it sorely needs by eating eggs.
Promotes a Feeling of Fullness
Eggs do a great job of filling you up, helping control your caloric intake. As we’ve already discovered, eggs are a fantastic source of high-quality protein. Protein can aid in lowering appetite and boosting feelings of fullness because it is more satiating than carbohydrates or lipids. The amino acids in eggs promote the release of hormones that signal to the brain that you are full.
The essential amino acids in eggs promote a feeling of fullness. The rich supply of nutrients in eggs also helps control appetite and advance general health. Eggs take longer to digest since they include more protein and fat. This gradual digestive process enables you to feel satisfied for extended periods and can minimize blood sugar spikes, which can cause cravings and increased hunger.
Hair, Nail, and Bone Health
Eggs are great for the health of your hair, bones, and nails, especially if you cannot consume dairy products. That’s because eggs will boost your calcium and vitamin D levels. Eggs are also rich in omega-3 fatty acids, which also support your hair, nail, and bone health.
Is It Best To Eat Scrambled Eggs or Hard Boiled?
The name of this diet is the hard-boiled egg diet, which leads to the question, ‘Why hard-boiled?’ After all, one of the benefits of eggs is that there are so many ways to cook them, helping to prevent eating monotony. So, is there a reason why you should stick to hard-boiling your eggs on this diet?
To answer that question, let’s consider the best way to cook an egg to preserve its nutritional goodness. We first need to appreciate that fats oxidize when heat is applied. This can potentially turn good fats into bad fats. Eggs contain a lot of good fats, so we don’t want to do anything that will take away from that goodness. Excessive heat can also damage the micronutrients contained in the egg.
So, with these points in mind, let’s look at the various way you can cook eggs:
Hard-Boiled
Hard-boiled eggs are the winner in terms of convenience. They require minimal work to cook and provide a convenient snack you can take with you when you’re away from home. Hard boiling also lets you leave the shell and the protective membrane on as you cook the egg. This will help to protect the nutrients and the fats from the heat that is applied.
Soft-Boiled
The difference between a soft-boiled and a hard-boiled egg comes down to timing. With a soft-boiled egg, you reduce the time under heat, so the yolk remains runny. As a result, you are applying less heat, which further protects the fats and micronutrients from damage. In fact, because you are not really cooking the yolk, its contents will not have a detrimental effect.
Poached
Poaching eggs well is a skill that takes time to acquire. It involves filling a saucepan with 2-3 inches of water and heating it to a gentle simmer. You then crack the egg into a small bowl and slide it into the simmering water. Cook the egg for 4-6 minutes for a soft yolk and 7-8 minutes for a hard yolk.
Poaching is an excellent way to cook your eggs, as it reduces the heat applied to the yolk.
Scrambled
Scrambling is probably the most popular way to eat eggs. However, from a nutrient point of view, it’s also the worst way. That’s because you are applying a lot of heat to the mixed-up egg from every angle. This can potentially destroy some micronutrients and convert good fats into bad.
Over Easy
Over-easy cooking involves putting the egg in a frying pan and cooking it on both sides. This method also applies a lot of heat to the egg, providing a greater chance of damaging the micronutrients within the yolk.
Sunny Side Up
Sunny side up involves only cooking the egg on one side. This is a healthier way to cook the egg as it means leaving the yolk in a close to raw state. Because you’re not applying a lot of heat to the yolk, you won’t destroy its micronutrients and fats.
Raw
Eating raw eggs ensures you’re not destroying any of the micronutrients or fats. However, you are missing out on the advantage of heat, which effectively eliminates bacteria such as salmonella. This risk, though, is minimal, especially if you store your eggs properly.
To summarize, we can list different ways of cooking eggs based on their nutritional value, ranking them from the most beneficial to the least.
Soft-boiled
Hard-boiled
Raw
Sunny side up
Over easy
Poached
Scrambled
When it comes to the hard-boiled egg diet, there is no particular benefit to hard boiling rather than soft boiling, apart from the convenience factor (it’s easier to eat a hard-boiled egg on the run than a soft-boiled one). Feel free to use either method to prepare your eggs.
Here’s how to boil an egg to ensure you end up with your preferred level of hardness:
Add enough water to a pot to cover an egg by about an inch
Place the egg in the pot and bring it to a boil
Reduce the heat to a gentle simmer
Cook for:
Four minutes if you want a runny yolk
Five minutes for a slightly firmer yolk
Six minutes for a yolk that is almost set
Transfer the eggs to a bowl of cold water until it is cool enough to handle
Why You Lose Weight on the Hard-Boiled Egg Diet
Proponents of the boiled egg diet do not claim that eggs have any magical weight loss properties. Still, many cases of extreme fat loss are reported online from following this diet. By extreme, I mean up to 20 pounds in two weeks.
Not all that weight loss, however, will be fat loss. Our bodies can store fats and carbohydrates. When we store carbohydrates, we also hold water. Those carbohydrates are used to fuel exercise and other daily activities. We can lose weight quickly when we cut back our carbohydrate intake. Much of that weight loss, though, will be water.
Here’s what a typical day of following the hard-boiled egg and diet might look like:
Meal One: Two hard-boiled eggs and a piece of fruit
Meal Two: Green vegetables and chicken salad
Meal Three: Chicken and salad
The first thing you’ll notice here is that this is not a lot of food. In fact, if you were to calculate the calorie content of the above three meals, it would come out at less than 1,000 calories for the entire day. That is an extremely low total, especially for active people.
The daily carbohydrate content is also extremely low on this diet. As a result, you will see quite a dramatic reduction in the amount of fluids held in your body if you follow this eating plan.
Most people following a weight loss diet will increase their activity levels. They may begin a workout program at the gym or simply start using the stairs rather than the elevator at work or parking their car a couple of blocks away from their work location. This will help with the calorie burn that ensures that they maintain a daily caloric deficit, which is the key to weight loss.
The hard-boiled egg diet’s effectiveness in quick weight loss is undeniable. However, the main reason for the weight loss is not that you’re eating eggs, even though they are extremely healthy, but that you are dramatically cutting back on your calorie intake. Most people require 2,000 or more calories daily to maintain functionality. The hard-boiled egg diet cuts that number in half. This creates a daily caloric deficit of over 1,000 calories, forcing your body to turn to stored body fat reserves to make up the energy difference.
The hard-boiled egg diet is meant to be a short-term intervention, with most people only sticking with it for a couple of weeks. And that is its biggest problem. It is not a sustainable diet because it involves such a dramatic calorie reduction. Most people will regain the lost weight, and then some, after going off the diet.
When you take in fewer calories and, at the same time, increase your energy levels, your metabolism adjusts so that it becomes more efficient at not burning calories. This is part of the body’s built-in survival mechanism. So, when you go on an ultra-low calorie diet, such as the hard-boiled egg diet, your metabolic rate will adapt, so you burn calories slower.
What do you think will happen when you go off the diet?
When you return to your pre-diet caloric intake, you will see rapid weight regain. Your slowed-down metabolism will not be able to cope with the high caloric intake that it is now experiencing. As a result, more and more calories will be stored as body fat, and you will end up heavier than when you began the diet.
Hard-Boiled Egg Diet vs. 36 Eggs a Day Diet
While the hard-boiled egg diet has gained traction over the past few years, another egg-based diet has been popular, especially among bodybuilders, for decades — the 36 eggs-a-day diet.
When I first heard of the hard-boiled egg diet, I thought it was a version of the 36 eggs-a-day diet. You may have thought the same thing. So, to avoid confusion, let’s see how the 36-eggs-a-day diet differs from the hard-boiled egg diet.
The 36 eggs-a-day diet was promoted in the 1970s by legendary bodybuilding trainer Vince Gironda. Known for his unconventional training methods (he banned squats from his gym) and nutrition advice, Vince reportedly said that eating 36 eggs daily was as beneficial in building muscle as going on a Dianabol cycle.
Vince referred to his diet as the hormone precursor diet. It was designed to do the following:
Get you in a state of positive nitrogen balance
Put 30-50 grams of protein into your body every three hours
Release the precursor hormones to put you in an anabolic state
Vince was aware that cholesterol, which eggs contain a lot of, is a precursor that is a building block for growth hormone and testosterone. The high-quality protein in eggs also helps put you in a positive nitrogen balance.
Vince believed that the best way to consume eggs was raw. So, rather than eating the eggs, he had his athletes drink them as a special shake. The shake contained 12 raw eggs and was consumed three times per day.
Here’s the full contents of the raw egg shake:
12 oz (360 ml) half-and-half milk
12 raw eggs
⅓ cup of milk and egg protein powder
1 banana
This shake is to be consumed for breakfast and then between your lunch and dinner meals. Lunch and dinner would consist of a palm-sized serving of meat and a salad.
Vince also advocated the use of the following supplements on this diet:
Zinc
Multivitamins
Kelp
HCL
Digestive enzymes
Liver tablets
Apart from the small amount in the banana and your lunch and dinner salads, this diet has no carbs.
There is some scientific backing for this diet. In a 1975 study, doctors put severe burn patients on a diet consisting of 35 eggs per day. None of the patients suffered negative side effects. They all experienced normal serum protein levels more quickly than patients in the control group. The researchers concluded that a high-protein diet is safe for treating severe burns. [1]
The 36-eggs-a-day diet should be followed for six to eight weeks. You then switch to a vegetarian detox diet for a week before resuming your normal eating pattern. While Vince advocated the diet for hard gainers, he also promoted it as a way for advanced bodybuilders to break out of a muscle plateau.
Key Differences Between the 36-eggs-a-day and Hard-Boiled Egg Diets
Here are the differences between the two egg diets:
36 eggs a day is primarily for muscle gain
The hard-boiled egg diet is mainly for weight loss
36 eggs a day diet has you drink raw eggs
The hard-boiled egg diet has you cook the eggs
The hard-boiled egg diet is shorter, usually lasting no longer than two weeks, compared with six to eights weeks on the 36 eggs-a-day diet
How to Succeed on the Hard-Boiled Egg Diet
As we’ve seen, the major problem with the hard-boiled egg diet is not the fact that you’re eating eggs but that your total daily caloric intake is simply too low. But it doesn’t have to be that way. By increasing your daily food intake, while still focusing on eggs, citrus fruits, vegetables, and lean proteins, you will be able to find success on this diet. While your weight loss will not be as dramatic as it would be if you were eating less than 1,000 calories a day, your weight loss will be far healthier and more sustainable.
You need to make the following two key adjustments for the hard-boiled diet to be successful:
Track your Calories
Your first step in planning a healthy hard-boiled egg diet should be calculating your current caloric maintenance level. This figure, also known as your total daily energy expenditure (TDEE), tells you how many calories you must consume daily to meet your energy needs. There are several formulae that you can use to work this out. However, the easiest way is to use an online calculator such as this one.
Once you know your total daily energy expenditure, you should reduce that figure by 500 calories. This will ensure that you end each day with a caloric deficit. To meet your daily energy demands, your body will have to call on its stored fat energy reserves. Reducing your daily food intake by 500 calories is safe and sustainable.
Now that you know how many calories you need to consume each day, it is up to you to track those calories. Don’t just leave it to chance. You can use online food tracking apps like MyFitnessPal to track your calories and protein, carbohydrate, and fat intake.
Rebuild Your Caloric Intake
By reducing your daily caloric intake less dramatically, you can sustain the hard-boiled diet for longer. While most people only stay on this diet for 14 days, you should be able to do so for at least six to eight weeks when you reduce your intake by 500 calories per day.
Even though you are only reducing your daily caloric intake by 500 calories, your metabolism will still slow down. If you suddenly return to your maintenance calorie level when you finish the diet, you risk unwanted weight gain. That is why you should slowly return to your pre-diet calorie intake.
For example, if your daily maintenance caloric intake is 2,500, you should consume 2,000 calories daily on the hard-boiled egg diet. Rather than going straight back up to 2,500 calories, you should increase by 50-100 calories per day for the first week. Then, continue adding another 50 calories daily for each passing week. By doing this, after 10 weeks, you will have returned to your maintenance level. Slowly transitioning back up in this manner will give your body the time needed to readjust your metabolism. This strategy will help you avoid the rebound weight gain that plagues so many dieters.
What Type of Egg To Use on a Hard-Boiled Egg Diet
While most people use chicken eggs for the hard-boiled egg diet, other options exist. Here’s an overview of the various types of eggs available and their benefits:
Brown Chicken Eggs
You’ve probably seen brown eggs on the supermarket shelf. You may have also noticed that brown eggs are considerably more expensive than white ones. The difference between the two comes down to the breed of chicken producing the egg.
Brown eggs as produced by the Marans, Reds, Sussex, and Plymouth Rock breeds. All of these breeds have brown feathers and produce eggs with brown shells. White eggs are laid by chickens with white feathers, such as White Rocks and Leghorns.
Despite the price difference, Brown and white chicken eggs have no major nutrition differences. The macro and micro nutrient content does not change depending on the color of the eggshell.
Omega-3 Enriched Chicken Eggs
Eggs promoted as omega-3 enhanced have been laid by chickens fed a diet rich in omega-3 fatty acids. Omega-3s are a type of polyunsaturated fatty acids that provide a wide range of health benefits, including controlling inflammation, improving brain power, and enhancing heart health.
Omega-3-enriched chickens are fed with foods like flaxseed, algae, and fish oil. This increases the omega-3 content of the eggs they lay. The eggs will be especially high in alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
The amount of omega-3 fatty acids in these eggs can change according to how the chickens are fed. Check the nutritional label to identify the exact omega-3 content.
Vegetarian Chicken Eggs
If you notice the vegetarian label on an egg carton, it signifies that no animal protein was given to the hens who laid the eggs. This may sound good for you, but it’s not. A hen is naturally not vegetarian because its diet typically includes insects and worms.
Duck Eggs
Duck eggs tend to be bigger than chicken eggs in size. Compared to chicken eggs, their shells are a bit thicker and harder, which might make them stronger but harder to shatter.
Here is a comparison of the nutritional content of chicken and duck eggs:
Chicken Egg:
Calories: 71
Total Fat: 5 Grams
Cholesterol: 211 mg
Carbs: 0 Grams
Sodium: 70 mg
Protein: 6 Grams
Duck Eggs:
Calories: 130
Fat: 10 Grams
Cholesterol: 619 Grams
Carbs: 1 Gram
Sodium: 102 mg
Protein: 9 grams
Duck eggs typically have larger yolks than chicken eggs. They also have around double the fat content and a third more protein. In addition, their levels of micronutrients like selenium, vitamin D, and vitamin B12 are higher. The cholesterol level in duck eggs is often higher than that of chicken eggs.
Although there are notable differences between chicken and duck eggs, they have comparable nutritional profiles.
Duck eggs have a distinctive flavor that is richer and creamier than chicken eggs. Duck eggs’ yolks have a deeper flavor and a slightly different texture since they are bigger and contain more fat. While some people prefer the taste of duck eggs, it may be too strong for others.
Duck and chicken eggs can be substituted in many dishes, but there are several key distinctions to remember. Duck eggs are frequently preferred in baking and pastry preparation because of their bigger size and higher fat content. Some baked foods can contribute to a richer texture and help produce a higher rise. Custards, puddings, and other desserts frequently use duck eggs as an ingredient. However, the availability and adaptability of chicken eggs make them more popular in regular cooking.
Some people may find that duck eggs are more tolerable for them than chicken eggs. Duck eggs can trigger allergies in some people, so those with egg allergies should proceed cautiously. Duck eggs are more expensive than chicken eggs because of limited supply and greater production costs.
You should give duck eggs another one to two minutes in hot water when boiling because they naturally have a thicker shell and are larger.
Organic Eggs
Organic eggs are promoted as being healthier than standard eggs. As a result, they command a significantly higher price. However, there are variations among organic labeling. You can’t just assume that since something is labeled organic, it is healthy. A few labels the USDA allows to describe an organic product are ‘one hundred percent organic,’ ‘ninety-five percent organic,’ and ‘created with organic ingredients.’
If a carton of eggs is marked organic, you know it was produced in an environment free of pesticides, fungicides, herbicides, and synthetic fertilizers. However, “organic” won’t tell you anything about your hen’s living conditions or nutritional worth. In other words, just because you buy organic eggs doesn’t guarantee they are more nutrient-dense. All you can be sure of is that they won’t have any pesticide traces.
What is the Grade of an Egg?
Grading systems, which may differ between countries, are used to rate the appearance and quality of eggs. The Department of Agriculture (USDA) established the USA’s grading system. It is based on the following grades:
Grade AA:
Grade AA eggs are the best in terms of look and quality. The shell must be unscratched, intact, and without leaks or cracks. The air cell, or pocket of air, should be small and not deeper than 1/8 inch at the wide end of the egg. The egg white has to be crystal clear, solid, and barely spread. The yolk should be solid, spherical, and either slightly off-center. The egg should be neat and appealing in terms of aesthetics overall.
Grade A:
While Grade A eggs are still of great quality, they might not seem quite as flawless as Grade AA eggs. The shell must be undamaged and clean. Small imperfections or stains are acceptable but should be kept to a minimum. The air cell may be slightly bigger than in Grade AA eggs, but it shouldn’t be deeper than 3/16 inches. The egg white should be moderately distributed, transparent, and firm. The yolk should be solid and spherical, but it can be slightly off-center or flattened. The egg should have a respectably tidy and decent appearance overall.
Grade B:
Grade B eggs are generally not offered as table eggs in stores because of their poor quality. They are frequently employed in processed egg goods or industrial settings. The shell may be rough, have little fissures, or both. The air cell may be larger than Grade AA or Grade A eggs. The egg white may be more evenly distributed and thinner, and the yolk may be more delicate and flatter. Compared to Grade AA or Grade A eggs, Grade B eggs are less aesthetically pleasing.
It’s important to remember that the grading standards primarily evaluate the outside quality and do not point out variations in nutritional value or flavor. Eggs of all grades can be equally nutrient-dense and safe for ingestion. Check the carton when buying eggs for the grade, usually marked on the box. Before choosing, look for any indications of damage or abnormalities in each egg.
Freshness is another important factor to consider when buying eggs. Check the carton for the Julian date, which is the date the eggs were packed. The closer it is to that date, the fresher the eggs.
Where to Store Eggs
Should eggs be kept on the kitchen counter or in the refrigerator? While most individuals worldwide keep their eggs in their pantry or on the counter, most Americans keep them in the refrigerator. The main distinction is that Americans often wash their eggs and store them in refrigerators to prevent salmonella.
Salmonella can be transferred to eggs in one of two ways:
From a contaminated hen
From poop
To ensure there are no feces on their eggs, Americans have a habit of washing them after returning from the shop. By doing so, however, they unintentionally reduce the egg’s safety. The cuticle is a coating of proteins and other substances that protects eggs. Salmonella cannot enter the egg through the permeable shell because of this built-in defense mechanism. This barrier is removed by washing the egg.
In Europe, egg washing is avoided to prevent cuticle loss. In contrast to the USA, many European nations also immunize their hens against salmonella. Salmonella contamination in American eggs is, therefore, more likely.
Bacterial growth is slowed by refrigerating the eggs. According to research, eggs with salmonella contamination, whether on the outside or inside, will become dangerously contaminated after three weeks of storage at room temperature. However, even after six weeks of storage in the fridge, there won’t be much bacterial development. [2]
So, let’s return to our original query — should eggs be refrigerated?
Store eggs at room temperature if they have not been washed and have received a salmonella vaccination. Condensation may accumulate on the shell of an egg when you retrieve it from the refrigerator. The resulting wetness promotes the growth of bacteria, which may penetrate the porous shell.
You should keep your eggs in the refrigerator if you live in the United States or another country where you buy them from the grocery store’s refrigerated section.
Hard-Boiled Egg Diet Tips
I have personally tried the hard-boiled egg diet, both in its strictest form and in the more traditional version. This has given me insight into the practicalities of the diet and how it can be modified to make it more user-friendly. Here are half a dozen tips that I’ve come up with:
Don’t limit yourself to hard-boiled eggs. Include soft-boiled, poached, and raw eggs if you can handle them.
Only reduce your calories by 500 calories below your maintenance level.
Add vegetables to the diet, including cucumbers, tomatoes, and leafy greens. This will ensure that you’re getting a sufficient amount of fiber.
Count your calories with the help of an app like MyFitnessPal; don’t leave it to guesswork.
Use hard-boiled eggs as a snack when you are away from home.
Add chopped-up hard-boiled eggs to your salads
FAQs
Is the hard-boiled egg diet expensive?
No, the hard-boiled egg diet is not considered an expensive diet compared to other diet options. The bulk of your protein will come from eggs, which are relatively inexpensive. If you follow the eggs-only diet version, you will probably find that your shopping bill will be dramatically reduced. Yet, even the traditional version will reduce your food bill as the other foods you eat are relatively inexpensive (such as fruits and vegetables).
Should you eat fats on the boiled egg diet?
Yes, you should consume fats on the hard-boiled egg diet. Fortunately, eggs themselves are a healthy source of fat, especially omega-3 fatty acids. This source of fatty acids has been shown to positively impact heart health, reduce triglyceride levels, and lower blood pressure. They also have cognitive benefits. A type of omega-3 fatty acid called docosahexaenoic acid (DHA) is a component of brain tissue and is vital for brain function and memory.
You can buy eggs that are omega-3 enriched. These are more expensive than standard eggs but will provide a higher amount of essential fatty acids.
If you are following the traditional version of the boiled egg diet, you can get extra fats by consuming avocados, nuts, olive oil, and fatty fish. You can also consume grass-fed butter and sugar-free mayonnaise.
Can I have any sweeteners on the hard-boiled egg diet?
No, you should not add sweeteners to any version of the hard-boiled egg diet. However, if you follow the traditional version, you will get natural sweeteners in the form of fructose in the fruits you consume. You should, though, limit your fruit intake to control fructose content. I recommend limiting your intake to three pieces of fruit per day.
Will I get constipation or diarrhea on the hard-boiled egg diet?
You might experience some digestive discomfort on the hard-boiled egg diet, including constipation or diarrhea. This is due to the diet’s high protein, low carbohydrate nature.
You increase the likelihood of constipation when you restrict your fiber intake and increase your protein intake, as you do on the hard-boiled egg diet. Fiber, which is abundant in whole grains, vegetables, and fruits, plays a big part in controlling your bowel movements. To avoid this, you should make sure that you are getting an adequate amount of fiber. You can do this by adding citrus fruits, vegetables, and nuts to your diet. You should also stay well hydrated, drinking at least half a gallon (around two liters) of water daily.
When you drastically change your food intake, especially one that involves increasing your protein intake, you may experience diarrhea. This should only last a day or two as your body adjusts to your new diet.
How long does the hard-boiled egg diet last?
The length of the hard-boiled egg diet will depend on the version of the diet you follow. If you follow the strict egg-only version, you should not go beyond one week on the diet. That’s because this version is nutritionally unbalanced, and doing it for longer than a week may be dangerous. The traditional version of the diet is usually followed for two weeks.
Summary
The hard-boiled egg diet can help you lose weight and keep it off, but only if you follow it smartly. By reducing your caloric intake by no more than 500 calories, adding leafy green vegetables to get the needed fiber, and gradually rebuilding your caloric intake as you come off the diet, you can avoid the metabolic reset that leads to weight regain.
Why not try the hard-boiled egg diet — you’ve got nothing to lose but those unwanted pounds!
Research
Hirshowitz B, Brook JG, Kaufman T, Titelman U, Mahler D. 35 eggs per day in the treatment of severe burns. Br J Plast Surg. 1975 Jul;28(3):185-8. doi: 10.1016/0007-1226(75)90127-7. PMID: 1191862.
Khan S, McWhorter AR, Moyle TS, Chousalkar KK. Refrigeration of eggs influences the virulence of Salmonella Typhimurium. Sci Rep. 2021 Sep 9;11(1):18026. doi: 10.1038/s41598-021-97135-4. PMID: 34504138; PMCID: PMC8429434.
Jay Cutler Talks About Competing vs Gustavo Badell & Longevity: “All My Markers Are Good”
Bodybuilding legend Jay Cutler has watched the sport evolve over the years. He’s also seen athletes taken away from this world far too soon. In a recent JayCutlerTV YouTube appearance, Cutler updated fans on his health markers and looked back on competing against the late Gustavo Badell.
During the 2000s, Jay Cutler established himself as an all-time great with capped shoulders, a huge chest, and an ironclad lower body. He alone holds the distinction of having dethroned the eight-time Mr. Olympia kingpin Ronnie Coleman in 2006. While building his legacy, Cutler pushed himself against the IFBB Pro League’s cream of the crop, which included names like Kevin Levrone, Dexter Jackson, and Kai Greene.
Over the last three years, many fans worry that bodybuilders are dying at an alarming rate. This trend was brought into the limelight after the untimely deaths of Shawn Rhoden and George Peterson in 2021. Their passings prompted fans and athletes alike to question whether steroid use is killing off talent. Retired pros like Seth Feroce have taken to YouTube and pleaded with younger athletes to use gear responsibly or risk death.
Last year, worries about bodybuilding safety were highlighted again as former Arnold Classic champion Cedric McMillan died at just 44 years old. In 2023, these matters have continued to dominate online discussions. Within a few weeks, three bodybuilders passed away. Popular influencer Jo Lindner died at 30 years old, Catalin Stefanescu at 30, and most recently, 2000s standout Gustavo Badell passed away at 50 years old.
Jay Cutler Pays Respects to Late Gustavo Badell, Looks Back on Facing Him at 2005 & 2005 Mr. Olympia
Cutler was sad to see a competitor as fierce as Badell go. He mentioned that Badell came to his surprise party after Coleman was dethroned in 2006.
“Sad news yesterday. So Gustavo [Badell] which we’ll insert this video in here, he jumped on me for the Mr. Olympia. he came to my party after, remember. The surprise party. Yeah, he lived in Vegas. He came on really hard for ’04 ’05 Olympia he was third to me and Ronnie.
Well, he won the Challenge Round, I think he was a little disappointed in those years because I think he knew that he had moved up so well and he was very fierce, you noticed he was a super fierce competitor. Yeah, I mean he had young kids, moved to Vegas, bought a house, he was training at Eastern Serene I think he trained at Flamingo here and there. He was a hard-working bodybuilder man. We might have trained together, I think. A little bit. We stayed in touch,” said Jay Cutler.
Cutler Motivated By Phil Clahar, Says ‘Blood Panels Are Good’ at 49 Years Old
Cutler shared that he was inspired by Clahar’s victory at the 2023 Orlando Pro at 49 years old.
“I see people like Phil Clahar, who just won at 49, the Orlando show, it gives you a lot of motivation but at the same time, life takes over. You realize that you’re on the back end of your years rather than the forward end right?
Meaning, I’ll be 50. I’m probably not going to live to 100. Honestly, you don’t fear it but there’s always – I can tell you at my age, there’s always that… man how many years do you have right? Especially when you hear these kinds of things when friends or acquaintances or media talks about people that had.” said Cutler.
Cutler who is on the verge of turning 50 in August, explained that his blood panels and markers are all in good standing.
“You go to the doctor, you go, you get your checkups, my blood panels are good. All my markers are good but listen, not to say things can change drastically super fast you know. You just got to be aware of things and do what you can. Angie always says enjoy every moment every day.”
Late last year, Cutler announced that he was transforming his physique as part of a ‘Fit-for-50’ challenge. While he has no plans of returning to a contest stage, Cutler hopes to get in the best shape of his life since retiring in 2013. Months ago, he targeted 6-8% body fat and said his goal was to add size and lean down at the same time by keeping his metabolism guessing.
Fans were blown away by Cutler’s transformation when he displayed his build at the seven-week mark. Some body parts aren’t as full as Cutler would like, but he plans to change that in the coming weeks with more food and additional training.
While the sport comes with considerable risk, Cutler hopes to continue prioritizing longevity in retirement, even while navigating uncharted territory in his latest ‘Fit-for-50’ challenge.
READ MORE:
You can watch the full video from the JayCutlerTV YouTube channel below:
Published: 18 July, 2023 | 9:59 PM EDT
Ronnie Coleman Puts YouTuber Jesse James West Through His Most Intense Chest Workout Yet
Bodybuilding legend Ronnie Coleman left an indelible mark on the sport with his reign of dominance in the Men’s Open division. Besides his monstrous physique, he was renowned for his insane feats of strength in the training room. In a recent video uploaded on YouTube, Coleman teamed up with fitness influencer Jesse James West to put him through his most intense chest workout yet.
Ronnie Coleman first gained attention for his freaky muscle mass, size, and conditioning as a Men’s Open competitor in the late 90s. He secured his maiden Sandow trophy by beating the likes of Flex Wheeler, Chris Cormier, and Lee Priest at the 1998 Mr. Olympia. He proved to be a dominant champion who defended the title successfully and retired with eight Mr. Olympia titles under his belt.
Coleman separated himself from the pack with his insanely heavy lifts in training. He pulled off massive feats, such as the 800-lb squat for two reps and the 2,300-lb leg press. ‘The King’ carried his passion for bodybuilding after stepping away from professional competition.
He recently backed former 212 Olympia champion Derek Lunsford to dethrone 2022 Mr. Olympia Hadi Choopan at the upcoming edition of the event later this year. He also ranked reigning four-time Classic Physique Olympia winner Chris Bumstead’s physique as the best he’s ever seen three months ago.
Ronnie Coleman praised Lunsford as his favorite bodybuilder of the modern era last month. Along with Lunsford, he extended his support for the 2023 Arnold Classic winner Samson Dauda as one of his two top two contenders.
Coleman picked up several injuries over the years due to his intense training methods. He’s gotten stem cell therapy and reported positive results in terms of pain management. He shared that the numbness in his arms and legs went away and expected his nerve damage to heal in about two years. Coleman revealed his mobility hadn’t improved much from the stem cell treatment over three weeks ago. He reported some of his muscles were not being stimulated and expressed concerns about atrophy in his lower body.
Legendary bodybuilder Jay Cutler, who developed a fierce onstage rivalry with Coleman, praised his former foe for his contributions to the Open class. The four-time Mr. Olympia believes no competitor has been able to reach the gold standard Coleman set for the division since his departure.
Fitness sensation Jesse James West joined forces with Coleman for a training session earlier this year. Coleman was under the impression he’d motivate West to record some new PRs but West pranked him by using fake weights to score 700-lb squats and more massive lifts. West pulled the same trick on iconic Strongman Eddie Hall when he crushed a 675-lb deadlift using fake weights two months ago.
Ronnie Coleman Puts Jesse James West Through His Most Intense Chest Workout
In a recent YouTube video, Ronnie Coleman mentored Jesse James West through his most intense chest workout five days out of West’s bodybuilding contest.
“Today, we’re going to see if I could survive his most intense chest workout,” said West. “What’s the secret to a big chest?”
“Heavy lifting,” said Coleman.
The chest workout included:
Flat Bench Press
Incline Bench Press/Barbell
Dumbbell Chest Press
Dumbbell Chest Fly
Seated dumbbell curls
They trained at Coleman’s famous gym where he’s trained for over 33 years. Coleman recalled the 800-lb deadlift he recorded as the most memorable lift from his days of competition.
Coleman revealed he’d train lighter one week out from a contest. He’d use both barbells and dumbbells, reserving a day for each. He listed the flat bench as his favorite chest exercise. He trains for 45 minutes every day. Also, Coleman carb-depleted and carb-ed up for Mr. Olympia contests and ate 600 grams of protein a day.
West is gearing up for a bodybuilding contest. He partnered with four-time Men’s Physique Olympia champion Jeremy Buendia for a brutal shoulders workout to get ready for the show last week. Meanwhile, Ronnie Coleman announced his partnership with Panatta Gym Equipment to build a unique gym earlier this week.
Being under a week away from his bodybuilding show, West couldn’t have asked for a better mentor than Coleman to get him ready for contest day.
RELATED: Ronnie Coleman Criticizes His ‘Horrible’ Olympia-Winning Physique in Throwback Photo with Jay Cutler
You can watch the full video below:
Published: 18 July, 2023 | 6:37 PM EDT
Dwayne ‘The Rock’ Johnson Shares How He Builds His Massive Back, “Lots of Blood Flow”
Hollywood superstar Dwayne ‘The Rock’ Johnson prides himself on being the hardest worker in the room. He has maintained impeccable personal fitness and never fails to work out despite having a packed schedule. In a recent post made on Instagram, Johnson shared a technique he values for maximizing muscle growth on the cable row.
The Rock rose to prominence for his athletic talents and huge build as a professional wrestler under the WWF/WWE banner in the 1990s. He grew close to fans with his brash persona and charismatic personality during the Attitude Era of the promotion. His trash-talking gimmick turned him into arguably the most popular star of his time with 10 world championships under his belt.
While still a wrestler, Johnson got the chance to make his debut on the silver screen in The Mummy Returns (2001). He decided to make a full-time switch to acting following the role. Johnson applied the same work ethic and discipline he developed as an athlete to find success in Hollywood, becoming the highest-paid actor of the year multiple times.
What’s incredible about The Rock is that he took his fitness game to the next level in his later years. There has been speculation about whether Johnson takes steroids given his massive build although he has denied the allegations on numerous occasions. UFC color commentator Joe Rogan urged The Rock to admit he took gear following the exposé of internet sensation Liver King last December. Strongman icon Eddie Hall defended Johnson for the alleged use and suspected that he was likely on TRT (testosterone replacement therapy) earlier this year.
Johnson regularly motivates fans with his insane workout videos. He detailed a brutal upper body training session targeting chest and back muscles with only supersets four months ago. The routine was focused on building muscle and attaining a ‘super pump.’ Then, he gave fans a look into his highly-effective lower body workout where he utilized supersets on leg exercises for extra muscle burn. The clip was recorded at his famous home gym aptly named ‘Iron Paradise.’
Beyond the workouts, The Rock is renowned for indulging in some epic cheat meals. Liver King took inspiration from the hulking actor recently and challenged himself to demolish a massive feast made up of ‘sub-primal’ foods like pizza, fast food, and an array of desserts.
The Rock showed off his insane consistency with a demanding late-night workout three months ago. He smashed past the back session using a brutal variation of supersets. In addition, Johnson offered tips on performing the Smith machine incline press weeks ago. He stressed the importance of completing the movement slowly and in a controlled manner with 3-second negatives for the best results.
The Rock Shares Technique to Maximize Muscle Growth on the Cable Row
In a recent Instagram post, Dwayne ‘The Rock’ Johnson shared his techniques for maximizing muscle growth on the cable row.
“Late Friday night. Long week. Lotta stuff. My kinda therapy that’s cheaper than a shrink. Training back & chest. All supersets. High volume,” wrote The Rock. “Lots of [blood] flow. For cable row, I try to really stretch and get full range of motion at the bottom with a squeeze pause at the top. I’m tall and my muscular structure is elongated so I do my best to really engage that legit full range of motion. Makes a huge difference + you don’t have to kill yourself using heavy weight to get positive results. I’ll finish tonight’s sesh with hypers, push-ups and crunches – to work my angry 3 1/2 abs.“
The Rock’s back workout technique is all about maximizing the stretch and challenging the muscles. It’s a great way to promote back growth and create more time-under-tension. Just remember, this technique is more advanced, so start simple and progress gradually. Keep pushing and see the gains!
Johnson follows his regular routine with hyperextensions, pushups, and crunches. He then adds supplementary core work to complete his workout.
The Rock unveiled a heavy abs workout designed to rebuild strength in his core after an abdomen injury as of late. He followed that up with a taxing high-volume chest and back workout. Then, he offered an intense bicep-burning finisher workout routine to get jacked arms.
RELATED: The Rock Shares Jacked ‘Red One’ Workout Photo With JK Simmons
His latest offering will surely motivate many fans to try out cable rows with a full range of motion. Despite getting older, The Rock continues to inspire by pushing as hard as possible inside the gym.
Published: 18 July, 2023 | 5:01 PM EDT
2023 North America’s Strongest Man Results — Trey Mitchell Wins
The sport of Strongman has evolved all around the world, but the North America continent is arguably the most advanced. This continent possesses dozens of incredible Strongmen and everyone was wondering who the greatest is. So, 12 of the greatest athletes gathered at the 2023 North America’s Strongest Man competition on July 15-16. After eight difficult events, Trey Mitchell from the USA came out victorious.
2023 North America’s Strongest Man Leaderboards
Trey Mitchell — 76.5 points
Lucas Hatton — 71 points
Wesley Derwinsky — 71 points
Maxime Boudreault — 64 points
Frédérick Rhéaume — 63 points
Gabriel Rhéaume — 62 points
Joey Lavallée — 56.5 points
Sean Hayes — 41.5 points
Spenser Remick — 39.5 points
Andrew Montoya — 28 points
Ben Court — 19 points
Mitch Hughes — 19 points
Related: 2022 Shaw Classic Results and Recap — Trey Mitchell Defends His Title
Trey Mitchell’s Performance at the 2023 North America’s Strongest Man
Trey Mitchell opened up his performance at the 2023 North America’s Strongest Man with three consecutive event wins. This immediately put him in a great position for the remainder of the competition. He then wrapped up day one with a fourth-place finish in the Truck Pull event and came into day two with an 8.5-point advantage over the second place.
However, immediately on the start of day two Trey nullified everything he fought for on day one. This is because he finished in 12th place in the Wheelbarrow Carry event and lost the overall lead. Still, Trey Mitchell managed to win the next two events and regain his lead. This meant that he only needed to put in a solid effort in the final event to win the competition. The last event was the Power Stairs, and while his exact time is unknown, Trey placed sixth in that event, which turned out to be more than enough for the title.
Trey Mitchell now turns his focus towards the 2023 Shaw Classic which will take place on August 19-20. He is the defending and 2x champion, so he is rightfully hoping to claim the title for the third consecutive year. He has an even bigger incentive this time since Brian Shaw will crown this year’s champion as ‘Strongest Man On Earth.
Max Log Lift: 200 kilograms (Tied-First)
Medley: 34.38 s (First-Place)
Atlas Stones: 5 in 40.33 s (First-Place)
Truck Pull: 52.70 s (Fourth-Place)
Wheelbarrow Carry: Exact Result Unknown (12th-Place)
Deadlift For Reps: 11 reps (First-Place)
Viking Press: 16 reps (First-Place)
Power Stairs: Exact Result Unknown (Sixth-Place)
Related: Trey Mitchell & Gabi Dixson Set Two New World Records Each At 2023 Rogue Record Breakers
Event Results
Max Log Lift
Trey Mitchell — 200 kilograms (Tied-First)
Lucas Hatton — 200 kilograms (Tied-First)
Wesley Derwinsky — 193 kilograms (Tied-Third)
Maxime Boudreault — 193 kilograms (Tied-Third)
Spenser Remick — 193 kilograms (Tied-Third)
Gabriel Rhéaume — 184 kilograms (Tied-Sixth)
Frédérick Rhéaume — 166 kilograms (Tied-Sixth)
Joey Lavallée — 166 kilograms (Tied-Sixth)
Andrew Montoya — 166 kilograms (Tied-Sixth)
Ben Court — 166 kilograms (Tied-Sixth)
Sean Hayes — No lift
Mitch Hughes — No lift
Fingal’s Fingers & Yoke Medley
Trey Mitchell — 34.38 seconds
Wesley Derwinsky — 37.32 seconds
Gabriel Rhéaume — 37.50 seconds
Lucas Hatton — 38.89 seconds
Frédérick Rhéaume — 44.5 seconds
Spenser Remick — 45 seconds
Sean Hayes — Unknown (Seventh-Place)
Joey Lavallée — 59.20 seconds
Maxime Boudreault — 87 seconds
Andrew Montoya — Unknown (Third-Place)
Ben Court — Unknown (Second-Place)
Mitch Hughes — Unknown (First-Place)
Atlas Stones
Trey Mitchell — 5 in 40.33 s
Frédérick Rhéaume — 4 in 37.51 s
Wesley Derwinsky — 4 in 38.98 s
Joey Lavallée — 4 in 46.85 s
Sean Hayes — 4 in 48.15 s
Maxime Boudreault — 4 in 51.30 s
Lucas Hatton — 4 in 53.18 s
Spenser Remick — 4 in 68.5 s
Mitch Hughes — 3 in 63.31 s
Gabriel Rhéaume — 3 in 64.5 s
Andrew Montoya — 1 in 33 s
Ben Court — No lift
Truck Pull
Lucas Hatton — 40.16 seconds
Maxime Boudreault — 49.28 seconds
Joey Lavallée — 49.47 seconds
Trey Mitchell — 52.70 seconds
Frédérick Rhéaume — 57.11 seconds
Gabriel Rhéaume — 62.42 seconds
Wesley Derwinsky — Unknown (Seventh-Place)
Spenser Remick — Unknown (Eight-Place)
Andrew Montoya — Unknown (Ninth-Place)
Ben Court — Unknown (Tenth-Place)
Sean Hayes — Unknown (Eleventh-Place)
Mitch Hughes — Unknown (Twelfth-Place)
Wheelbarrow Carry
No results have been revealed, but the placings were. So, the athletes are named below in the other in which they finished.
Wesley Derwinsky
Maxime Boudreault
Joey Lavallée
Gabriel Rhéaume
Frédérick Rhéaume
Lucas Hatton
Andrew Montoya
Spenser Remick
Sean Hayes
Ben Court
Mitch Hughes
Trey Mitchell
Car Deadlift
Trey Mitchell — 11 reps
Frédérick Rhéaume — 8 reps
Gabriel Rhéaume — 7 reps (Tied-Third)
Sean Hayes — 7 reps (Tied-Third)
Wesley Derwinsky — 6 reps
Ben Court — 5 reps
Joey Lavallée — 4 reps (Tied-Sixth)
Lucas Hatton — 4 reps (Tied-Sixth)
Maxime Boudreault — No reps
Spenser Remick — No reps
Andrew Montoya — No reps
Mitch Hughes — No reps
Viking Press
Trey Mitchell — 16 reps
Lucas Hatton — 15 reps
Maxime Boudreault — 12 reps
Gabriel Rhéaume — 11 reps (Tied-Fourth)
Andrew Montoya — 11 reps (Tied-Fourth)
Spenser Remick — 10 reps (Tied-Sixth)
Frédérick Rhéaume — 10 reps (Tied-Sixth)
Sean Hayes — 7 reps
Wesley Derwinsky — 6 reps
Joey Lavallée — 5 reps (Tied-Tenth)
Ben Court — 5 reps (Tied-Tenth)
Mitch Hughes — No reps
Power Stairs
The names are listed in the order of their placing. However, the exact results are not available.
Maxime Boudreault
Wesley Derwinsky
Joey Lavallée
Lucas Hatton
Gabriel Rhéaume
Trey Mitchell
Frédérick Rhéaume
Mitch Hughes
Sean Hayes
Spenser Remick
Andrew Montoya
Ben Court
Related: Trey Mitchell Sets A New Thor’s Hammer Record Of 60.72 Seconds At 2022 Rogue Record Breakers
The 2023 North America’s Strongest Man competition was fiercely contested, reflecting the remarkable growth of Strongman in this continent. However, amongst the 12 athletes, Trey Mitchell was convincingly the greatest one. He recently also set a new Viking Press World Record. So, it is evident that he is currently in an incredible shape, perhaps even the greatest of his career so far.
Published: 18 July, 2023 | 3:28 PM EDT
“I Never Thought He’d Accomplish What He’s Accomplishing” Chris Aceto Praises Nick Walker’s Potential
Preparations for the upcoming 2023 Olympia contest in November are heating up. Contenders in the Open class are aiming to bring their best to dethrone the reigning Mr. Olympia Hadi Choopan. In a recent Mutant and the Mouth Podcast, Nick Walker and bodybuilding coach Chris Aceto discussed his potential of winning the coveted crown later this year.
Walker entered the IFBB Pro League brimming with potential, having laid claim to his first Pro title at the 2021 New York Pro. From there, he wasted no time in performing against elite talent. He stormed Columbus, Ohio for his debut on the Arnold Classic stage. ‘The Mutant’ even predicted beforehand that he would leave the town victorious, and that’s exactly what happened.
At Walker’s first Olympia competition, he shocked the world with a fifth-place finish. His combination of freakish muscle mass and conditioning set him apart from his peers. Despite encountering obstacles last year (like temporarily splitting from his trainer Matt Jansen), Walker still shined in his sophomore Olympia appearance.
In the 2022 Olympia finals, Walker faced off with Hadi Choopan and Derek Lunsford – two men trained by bodybuilding guru Hany Rambod. In the end, Walker settled for bronze and the Olympia People’s Champ Award. As for Choopan, he secured his first Sandow trophy against Lunsford and became the only Iranian-born Mr. Olympia titleholder.
Chris Aceto has served as a long-time bodybuilding coach to several high-profile names in the sport. He’s worked with Mike Francois, Jay Cutler, Paul DeMayo, and helps shape Men’s Open pros of today, like Andrew Jacked. In his latest undertaking, Aceto took a closer look at Nick Walker and the physique he’s bringing to 2023 Olympia.
Chris Aceto Talks Nick Walker’s 2023 Olympia Potential, Derek Lunsford’s Flow & Hadi Choopan’s Muscle Maturity
Aceto admits he was ‘100% wrong’ about Nick Walker’s potential as a Men’s Open bodybuilder.
“I think for me the problem is when people talk about me it’s no big deal, right? People are like, ‘Oh you look like a fridge, you got a wide waist.’ No one is like, ‘True,’ right? The moment I say something that has some validity to it, everybody just loses their fucking mind,” said Walker.
“They say, ‘Stay in your lane,’” Aceto shared.
“Exactly, what people don’t understand, I respect all of them. I’m friends with all of them but I’m – you asked me my opinion, I’m going to give you what I truthfully think. Just like I would expect people to be honest about what they truthfully think about my physique. Chris, Chris has said multiple times I’ll never be good I believe on many podcasts,” said Walker.
“I said that over and over. This is the most improved terrible body in the history of the sport, I’m serious. You know what, how many times on the radio have I said, I’m wrong, I was only 100% wrong in terms of Nick Walker. I mean, I wasn’t 40% wrong. Yeah, you look crazy,” Aceto explained.
While Aceto has been critical of Walker’s structure in the past, he was blown away by Nick’s accomplishments in such a short period of time. Aceto mentioned that moving forward, Walker should always be in title discussions for 2023 Olympia.
“When I post my updates tomorrow, that’s what I’m going to write as my caption, the most improved terrible physique,” said Walker.
“You know what, obviously, Nick, you’ve accomplished more I think than the collective expectation has been for Nick Walker. You know what, most, the hardest thing – the best way to get to your peers – which is as important as the judge’s respect, is for people to say, ‘Ah Nick sucks. Oh, wait, he beat me.’ Then he did it again. He beat so and so and beat so and so. It shuts people up. It makes people go like wow I was really wrong on Nick Walker. I never thought he’d accomplish what he’s accomplishing,” Aceto shared.
Chris also discussed Derek Lunsford’s flow and Hadi Choopan’s game-changing muscle maturity.
“That’s why when people say, now people say, Olympia, when your name is not mentioned I’m like, what? Even when I came from Kamal’s right. I said impossible lowest is third. Lowest is third. I said the lowest was third. I put all my money on Derek and Hadi would just surprise me like I didn’t know what to do with him, you know what I mean? He’s [Choopan] hard to handicap because he has a lot of strengths. He has a lot of tools. Obviously, I wouldn’t say he – this is not a knock against anyone, he does not have a flow of Derek even though he has more density than Derek and more maturity than Derek, so there’s a contrast.”
“Last year, he [Hadi Choopan] was either going to be first or third,” added Aceto.
One of the last times fans heard from Chris Aceto, he took issue with the 2023 Arnold Classic scorecards. Like many others, Aceto thought Walker could have won in Ohio. He shared that Walker would have defeated Samson Dauda in a ‘one versus one’ comparison but never got the opportunity. Other veterans of the sport such as Samir Bannout also thought Walker won the show soundly.
With so many contenders hungry for Choopan’s title, this year’s Olympia show will be packed with action. Walker has been open about his game plan and is currently growing a huge chest and quads to balance out his appearance. Given the way the wind is blowing, Walker is confident either he or Derek Lunsford will win the next Mr. Olympia title.
RELATED: Nick Walker on 2023 Olympia: ‘Samson Dauda’s Back is Shit, Big Ramy Is Done & Andrew Jacked Won’t Make Top 5’
Watch the full video from the Mutant and the Mouth Podcast YouTube channel below:
Published: 18 July, 2023 | 3:33 PM EDT
Shaun Clarida ‘Coming in Bigger’ for 2023 Olympia, Starts Prep Early + Talks Lifting Heavy Weight
Shaun Clarida is gearing up for his 2023 Olympia prep as the show approaches in less than four months. In a recent Muscular Development interview, Clarida updated fans on his progress and said he’s prioritizing hamstring and chest growth in the coming weeks.
Reigning two-time 212 Olympia Shaun Clarida is a monster of the division. He built his name in the league with hard work, grit, and throwing around ridiculously heavy weight. While he may not possess a towering structure, he makes up for it with cartoonish muscle density and dry conditioning. Given his strength and tenacity inside the gym, some in the sport have labeled Shaun a ‘Mini Ronnie Coleman.’
Following years of chasing his dream of becoming an Olympia champion, Clarida achieved his goal in 2020 when he dethroned Kamal Elgargni. Heavy is the head that wears the crown, as was the case with Shaun, who eventually lost his title a year later to IFBB Pro League star, Derek Lunsford. Ultimately, Lunsford moved to the Open division while Clarida mapped out a plan to retrieve his title.
Last December, Clarida reinstated himself as the 212 Olympia to become a two-time champion. Instead of resting his physique, Clarida jumped into the recent 2023 Arnold Classic in the Open. At the event, he proved why he’s nicknamed ‘The Giant Killer.’ Clarida would end the show in fifth place but pushed several mass monsters including the former two-time Mr. Olympia Mamdouh ‘Big Ramy’ Elssbiay.
Shaun Clarida Growing Chest, Hamstrings for 2023 Olympia, Plans to Bring as Much Muscle ‘As Possible’
Clarida said he started his prep early, which allows him to ‘pull back’ later if need be.
“Yeah, 18 weeks as of tomorrow, Friday. I always like to start prep early, for me personally. I like to clean things up start a little cardio that way toward the end I can pull back and let my body rest a little bit and feed before the show,” said Shaun Clarida. “Yeah, no I would never do that [prep for 8-10 weeks].”
Unlike in the past, Clarida reached his heaviest weight in the off-season this year at 215 pounds.
“Yeah, it’s – I mean I got up to like 215. It’s pretty crazy. I didn’t really believe I could because obviously dealing with the big move, the baby, and everything, I felt like my body would probably retract a little bit or I wouldn’t be able to train as much as I have. Luckily, I’ve been down here and able to train every single day. Been getting my cardio in and my food in so everything has been good.”
“I definitely feel like this year’s Olympia I’m coming in a little bit bigger but the most important thing for me is the conditioning. I don’t necessarily look to put on weight but I’m always a big fan of trying to improve certain areas like my chest and my hamstrings. And while I do that, I get stronger after those movements and your body just grows, naturally just grows.
It’s been a great off-season thus far. I feel like I’m going to grow into the show. For me personally, I’ve always been someone who gets stronger into prep. Sometimes I have to be mindful when I’m in prep just to make sure I’m safe and don’t get injured. But I’m going to keep pushing hard and keeping pushing strong and hold as much muscle size going into this show as possible.”
Clarida Talks Gym Pins for Plate-Loaded Training and Lifting Heavy
Clarida shared that he uses a gym pin to add additional weights to machines that don’t meet his requirements.
“It’s mainly, I mean he makes different versions, obviously, pin loaded. So if it’s a machine with a stack of like 200, like right now, my abductor machine the most you can put on it is 200, so I have to put the gym pin on there to add another 25 plate on there.
Mostly I use that for that hammer incline press that can’t handle a certain amount of weights or the leg press is a big one for me. Like a lot of leg presses have really small hooks to them. So, I bring that in and kind of extend that and add more weight to it. You know, mostly plate-loaded stuff, yeah.”
According to Clarida, his body craves heavy weight despite his age and the subsequent risk factor.
“Yeah [I’m still getting stronger] honestly I have. Despite my age, I just think maybe because this is how I’ve been doing it since the beginning. My body just craves the heavy weight. People give me shit for it,” added Clarida.
Clarida explained that his prep has been stress-free because he created a home gym in his garage, where he trains cardio, abs, glutes, and abductors.
“This prep has been really just stress-free. I actually put a gym in the garage. We have a four-car garage so I took two of the bays and called my man Steve at Super Gym and ordered eight pieces of equipment. Typically I do my morning cardio at the gym and have to drive there and do the whole session. Anything I do in the morning as far as my cardio, my abs, my glutes, my abductors, I do them now at the house.”
Even though he prefers lifting heavy, Shaun favors Smith machine movements because they provide his body with more stability.
“It’s scary sometimes [the heavy weight]. It is pretty scary. But I always say it’s either me or the machine and it’s not going to win today. I don’t get under some weight and think about how it’s going to hurt me if I do this or that. You just have to get under it and think you’re going to get your reps 8-10 or whatever you want and walk away and be done with it.”
“More so [I use Smith machine movements] for me because I’m now training by myself. If I still had a training partner I would still do an incline barbell but definitely not a flat bench. But because I train by myself, it’s a lot safer. Two, I’ve always liked the Smith machine because I don’t have to utilize my stabilizers. I can just find the right path and go up and down.”
In March, Clarida boldly claimed that he wanted to surpass former 212 Olympia Flex Lewis’ record of seven titles – the most in history. In an appearance on Hany Rambod’s The Truth Podcast, Clarida made it clear that was his primary goal as well as continuing to test his resolve in the Men’s Open.
Clarida and Rambod also joined hands for a YouTube video where they hammered through a brutal FST-7 chest workout. The goal was to maximize muscle growth and Clarida’s chest showed as much by the time they wrapped up the training session.
Fans have already deemed Shaun Clarida a massive favorite heading into November. Should he once again claim the 212 Olympia title, Clarida will be one step closer to breaking Lewis’ all-time win record on the sport’s biggest stage.
RELATED: Bodybuilder Shaun Clarida Crushes A Demanding Chest And Delts Workout
Watch the full video from the Muscular Development YouTube channel below:
Published: 18 July, 2023 | 11:34 AM EDT
What Are The Different Types Of Exercise Bikes?
Exercise bikes have witnessed a surge in popularity among individuals seeking a convenient and efficient way to enhance their fitness levels and overall health. Numerous exercise bike types have emerged as the fitness industry continues to evolve, each offering unique features and benefits.
However, with this abundance of options, choosing the right exercise bike that suits individual needs and preferences can often be overwhelming and challenging. In this comprehensive article, I will delve into the various types of exercise bikes, providing a detailed exploration of their characteristics and advantages.
By understanding each type’s key differences and benefits, you will be equipped to make a well-informed decision when selecting an exercise bike for your fitness journey.
5 Types of Exercise Bikes
Exercise bikes come in various types, each offering unique features and benefits. Let’s delve deeper into the different types of exercise bikes and explore their specific characteristics:
1. Upright bike
Upright bikes are the most common and recognizable type of exercise bike. Resembling traditional bicycles, upright bikes have an upright riding position and pedals directly beneath the rider.
This design closely emulates outdoor cycling and engages the same muscle groups, making it an excellent choice for individuals who prefer a familiar cycling experience. Upright bikes offer numerous benefits, including cardiovascular conditioning, strengthening of lower body muscles such as quadriceps, hamstrings, and calves, and improved core stability.
The compact design of upright bikes also makes them suitable for individuals with limited space.
We love this top of the line model from NordicTrack.
2. Recumbent bike
Recumbent bikes provide a more relaxed and comfortable workout experience than upright bikes. They feature a reclined seating position with a larger seat and a backrest for added support.
This design places less stress on the joints, making recumbent bikes ideal for individuals with back or joint issues. The ergonomic design of recumbent bikes ensures proper alignment of the body, reducing the risk of strain or discomfort.
A recumbent exercise bike primarily targets the lower body muscles, including the glutes, quadriceps, and hamstrings. Additionally, recumbent bikes are beneficial for individuals recovering from injuries or those seeking a low-impact exercise option.
You can find our favorite recumbent bikes here.
3. Spin bike
A spin bike, also known as an indoor cycling bike, has gained popularity recently, particularly among avid cyclists and fitness enthusiasts. Spin bikes are designed to simulate the experiences of riding a road bike, making them an excellent choice for those seeking intense cardiovascular workouts and endurance training.
Spin bikes feature a heavy flywheel that provides a smooth and consistent ride. They often come equipped with adjustable resistance levels, allowing users to customize the intensity of their workouts.
Spin bikes are commonly used in group exercise classes and high-intensity interval training (HIIT) sessions, offering a challenging and dynamic workout experience.
If you’re in the market for a spin bike, we recommend this spin bike.
4. Air Bike
Air bikes, also called fan bikes, are distinguished by their unique resistance system. These bikes utilize a large fan or air resistance mechanism that generates resistance as the rider pedals.
The resistance increases with the pedaling speed, providing an unlimited range of intensity levels. Unlike other exercise bikes, air bikes also work upper body muscles, offering a full-body workout that simultaneously engages the upper and lower body muscles.
This makes them a preferred choice for individuals looking to maximize calorie burn and build strength. Due to their high-intensity nature, air bikes are often used in high-intensity interval training workouts and are known for their ability to deliver a challenging cardiovascular workout.
Check out our favorite Air Bike options.
5. Folding Bike
Folding bikes provide a practical solution for individuals with limited space or those who prioritize portability and convenience. These compact exercise bikes can be easily folded and stored when not in use, making them suitable for small apartments or homes.
Folding bikes are available in various styles, including upright and recumbent designs. While they may be smaller, folding bikes still offer effective cardiovascular workouts and target the same muscle groups as their non-folding counterparts.
Their portability also makes them an excellent option for individuals who frequently travel or want the flexibility to exercise wherever they go.
Looking to save space? Read about our favorite folding bikes.
Types of Resistance
When it comes to exercise bikes, the type of resistance plays a crucial role in determining the feel of the workout and the adjustability of intensity levels. Let’s explore the three primary types of resistance commonly found in exercise bikes: air resistance, magnetic resistance, and contact resistance.
Air
Exercise bikes with air resistance utilize a fan mechanism to generate resistance as the rider pedals. The fan spins faster as the user increases their pedaling speed, creating more resistance.
This results in an unlimited range of intensity levels, allowing individuals to push themselves to their desired level of challenge. Air resistance bikes provide a smooth and natural riding experience, closely approximating the feel of outdoor cycling.
The resistance is directly proportional to the effort exerted by the rider, making it an excellent option for interval training and high-intensity workouts. Additionally, air resistance bikes engage upper and lower body muscles, offering a full-body workout.
Magnetic
Exercise bikes equipped with magnetic resistance use a magnetic field to generate resistance. The magnetic system consists of magnets and a metal flywheel that interacts to create varying resistance levels.
Magnetic resistance offers a quiet and smooth operation, making it an enjoyable and low-noise option for home workouts. One of the critical advantages of magnetic resistance is its adjustability. Users can easily change the resistance levels using a control panel or a lever, allowing for precise customization according to individual fitness goals.
Magnetic resistance also offers consistent resistance throughout the pedaling motion, ensuring a smooth and fluid cycling experience.
Contact
Contact resistance, also known as friction resistance, relies on direct contact between brake pads and the flywheel to create resistance. The rider can adjust the intensity levels by applying pressure to the flywheel.
This resistance type is common in older or budget-friendly exercise bike models. While contact resistance can provide an effective workout, it is worth noting that it may produce more noise compared to air or magnetic resistance systems.
Additionally, contact resistance may require occasional maintenance, such as brake pad adjustments or replacements. However, it remains a viable option for those seeking an affordable exercise bike with adjustable resistance levels.
Benefits of Exercise Bikes
Exercise bikes offer numerous benefits that contribute to improved fitness levels and overall health. Let’s explore these benefits in detail:
1. Low Impact
One of the significant advantages of exercise bikes is that they provide a low-impact workout. Unlike high-impact exercises such as running or jumping, cycling on an exercise bike places minimal stress on the joints.
This makes it ideal for individuals with joint problems or recovering from injuries. By reducing the impact on the joints and connective tissues, exercise bikes allow individuals to engage in cardiovascular exercise without risking further damage or discomfort.
This low-impact nature makes exercise bikes accessible to a wide range of individuals, including those who may find high-impact activities challenging or uncomfortable.
2. Improves cardiovascular health
Regular use of exercise bikes can significantly improve cardiovascular health. Cycling on an exercise bike increases heart rate and promotes cardiovascular conditioning.
As the heart rate rises, the cardiovascular system is stimulated, strengthening heart muscles and improving lung function. Regular cardiovascular exercise, such as cycling on an exercise bike, has been shown to reduce the risk of heart disease and lower blood pressure.
Regular workouts on an exercise bike also improve overall cardiovascular fitness, enhancing the body’s ability to deliver oxygen and nutrients to the muscles and organs efficiently.
3. Can help with weight loss
Exercise bikes are practical tools for weight loss. They provide a means to burn calories and increase metabolism, making them a valuable component of a weight loss regimen.
The number of calories burned during an exercise bike session depends on factors such as the duration of the workout, the intensity level, and individual body composition. Individuals can create a calorie deficit by incorporating regular exercise bike sessions into a balanced diet.
This means that the number of calories burned through exercise exceeds the number of calories consumed through food and drink. Over time, this calorie deficit leads to weight loss.
Additionally, exercise bike workouts contribute to overall fat loss, helping individuals achieve a leaner and more toned physique.
4. Burns body fat
Exercise bikes are renowned for their ability to burn body fat. During exercise bike workouts, the body utilizes stored fat as an energy source.
As the intensity of the workout increases, more calories are burned, including those derived from fat stores. Consistent cycling sessions can help reduce overall body fat percentage and promote a leaner physique.
Combining aerobic exercise on an exercise bike with strength training exercises can benefit individuals aiming to maximize fat-burning potential. Strength training helps build lean muscle mass, which in turn increases the body’s metabolic rate.
This means that even at rest, the body burns more calories, contributing to ongoing fat loss and improved body composition.
For a longer look at the benefits of riding a stationary bike, check out our article in the link.
Exercise Bike FAQs
Which type of exercise bike is best?
The best type of exercise bike depends on individual preferences, fitness goals, and specific needs. Here’s a brief overview of each type:
Upright Bikes: Similar to traditional bicycles, upright bikes provide a familiar cycling experience. They are compact, versatile, and engage the same muscles as outdoor biking, making them suitable for most users.
Recumbent Bikes: Designed with a reclined seating position and added comfort, recumbent bikes are ideal for individuals with back or joint issues. They offer a relaxed workout experience and primarily target lower body muscles.
Spin Bikes: Spin bikes simulate road cycling and are popular among avid cyclists and fitness enthusiasts. They provide intense cardiovascular workouts and endurance training, featuring adjustable resistance levels for customization.
Air Bikes: Air bikes utilize a fan mechanism to generate resistance as the rider pedals. They offer a full-body workout, simultaneously engaging upper and lower body muscles. Air bikes are known for their challenging cardiovascular workouts.
Folding Bikes: Folding bikes are compact and portable, making them convenient for individuals with limited space or who travel frequently. They provide effective cardiovascular workouts and come in upright or recumbent designs.
To determine the best exercise bike for you, consider your fitness goals, comfort level, and available space. Try different types to see which suits your needs and preferences best.
What is the difference between types of exercise bikes?
The main differences between exercise bikes are their design, seating position, and intended use. Upright bikes resemble traditional bicycles and are more compact, while recumbent bikes offer a reclined seating position and added comfort.
Spin bikes are designed to mimic cycling, and air bikes provide full-body workouts. Folding bikes prioritize portability and storage convenience.
By understanding the distinctions among these exercise bikes – upright, recumbent, spin, air, and folding -, you can select the one that best aligns with your fitness goals, preferences, and lifestyle. Whether you desire a traditional cycling experience, added comfort, intense workouts, full-body engagement, or the ability to conveniently store and transport your bike, an exercise bike can cater to your specific requirements.
What’s the difference between a spin bike and stationary bike?
Spin bikes and stationary bikes have distinct design features and intended uses. Spin bikes, also known as indoor cycling bikes, are designed to simulate the experience of riding a road bike.
They typically feature a heavy flywheel, usually located at the front of the bike, which provides a smooth and consistent ride. Spin bikes are known for their durability and ability to withstand high-intensity workouts.
The design of spin bikes encourages the rider to maintain an aggressive and dynamic cycling posture, engaging the core muscles and promoting improved stability. Spin bikes focus on intense workouts, simulate road cycling and offer adjustable resistance levels.
They are often used in high-intensity interval training (HIIT) and group exercise classes. On the other hand, Stationary bikes, also known as exercise bikes or upright bikes, provide a more relaxed and comfortable workout experience than spin bikes.
They are designed with a focus on convenience, ease of use, and versatility. Stationary bikes suit users of all fitness levels, from beginners to advanced individuals.
The seating position on stationary bikes is more upright, like traditional bicycles. They often feature a broader seat and additional comfort-enhancing features to provide a comfortable workout experience.
Stationary bike types are ideal for individuals who prefer a low-impact and less intense workout or are recovering from injuries.
Can you lose belly fat by riding a stationary bike?
A stationary bike workout can contribute to overall fat loss, including a reduction in belly fat. However, it’s important to note that spot reduction, which means targeting fat loss in a specific area, is not possible through exercise alone.
Your body burns calories when you engage in cardiovascular exercise, like riding a stationary bike. Over time, this can reduce body fat, including fat in the abdominal area.
Regular exercise, such as riding a stationary bike, can help create a calorie deficit, essential for losing body fat. To effectively lose belly fat, it’s important to combine regular exercise bike sessions with a balanced diet emphasizing whole foods, lean proteins, fruits, vegetables, and whole grains.
In addition to cardiovascular exercise, strength training exercises can help build lean muscle mass, further contributing to a higher metabolism and increased fat burning.
What Should I Look For When Buying An Exercise Bike?
When buying an exercise bike, there are several important factors to consider in order to make the right choice. First and foremost, you need to determine which type of exercise bike suits you best.
Another critical aspect to look for in an exercise bike is adjustability. Finding a bike that allows you to adjust the seat and handlebars to fit your body correctly is essential.
This ensures you maintain a comfortable riding position and proper alignment during workouts. The resistance levels offered by the exercise bike are also crucial. Look for a model that provides adjustable resistance settings.
This allows you to vary the intensity of your workouts as your fitness level improves. Additionally, consider the display and tracking features of the exercise bike.
A good display screen should provide important information such as time, distance, speed, calories burned, and heart rate. Comfort and ergonomics should not be overlooked when choosing an exercise bike.
Look for features such as a padded seat, adjustable pedals, and handlebars with grip padding. Stability and durability are also important factors.
Ensure that the bike you choose has a sturdy frame and is built to withstand regular use. I would also recommend setting a budget for your purchase.
Determine how much you are willing to spend and look for different exercise bikes that fit within your budget range. Considering these factors, you can make an informed decision and find an exercise bike that meets your needs, preferences, and budget.
Summary
Exercise bikes can provide a convenient and effective way to improve cardiovascular health, promote weight loss, and enhance overall fitness. Understanding the different types of exercise bikes, such as upright, recumbent, spin, air, and folding, can help individuals select the one that aligns with their goals and preferences.
Furthermore, knowledge about resistance types, including air, magnetic, and contact, allows for the customization of workout intensity. By incorporating regular exercise bike sessions into their routine, individuals can enjoy the benefits of low-impact workouts, improved cardiovascular health, weight loss, and fat burning.
Interested in some exercise bikes workouts? Check out our articles on the Best Assault Bike Workouts and Best Recumbent Bike workouts.
What Are The Different Types Of Exercise Bikes?
Exercise bikes have witnessed a surge in popularity among individuals seeking a convenient and efficient way to enhance their fitness levels and overall health. Numerous exercise bike types have emerged as the fitness industry continues to evolve, each offering unique features and benefits.
However, with this abundance of options, choosing the right exercise bike that suits individual needs and preferences can often be overwhelming and challenging. In this comprehensive article, I will delve into the various types of exercise bikes, providing a detailed exploration of their characteristics and advantages.
By understanding each type’s key differences and benefits, you will be equipped to make a well-informed decision when selecting an exercise bike for your fitness journey.
5 Types of Exercise Bikes
Exercise bikes come in various types, each offering unique features and benefits. Let’s delve deeper into the different types of exercise bikes and explore their specific characteristics:
1. Upright bike
Upright bikes are the most common and recognizable type of exercise bike. Resembling traditional bicycles, upright bikes have an upright riding position and pedals directly beneath the rider.
This design closely emulates outdoor cycling and engages the same muscle groups, making it an excellent choice for individuals who prefer a familiar cycling experience. Upright bikes offer numerous benefits, including cardiovascular conditioning, strengthening of lower body muscles such as quadriceps, hamstrings, and calves, and improved core stability.
The compact design of upright bikes also makes them suitable for individuals with limited space.
We love this top of the line model from NordicTrack.
2. Recumbent bike
Recumbent bikes provide a more relaxed and comfortable workout experience than upright bikes. They feature a reclined seating position with a larger seat and a backrest for added support.
This design places less stress on the joints, making recumbent bikes ideal for individuals with back or joint issues. The ergonomic design of recumbent bikes ensures proper alignment of the body, reducing the risk of strain or discomfort.
A recumbent exercise bike primarily targets the lower body muscles, including the glutes, quadriceps, and hamstrings. Additionally, recumbent bikes are beneficial for individuals recovering from injuries or those seeking a low-impact exercise option.
You can find our favorite recumbent bikes here.
3. Spin bike
A spin bike, also known as an indoor cycling bike, has gained popularity recently, particularly among avid cyclists and fitness enthusiasts. Spin bikes are designed to simulate the experiences of riding a road bike, making them an excellent choice for those seeking intense cardiovascular workouts and endurance training.
Spin bikes feature a heavy flywheel that provides a smooth and consistent ride. They often come equipped with adjustable resistance levels, allowing users to customize the intensity of their workouts.
Spin bikes are commonly used in group exercise classes and high-intensity interval training (HIIT) sessions, offering a challenging and dynamic workout experience.
If you’re in the market for a spin bike, we recommend this spin bike.
4. Air Bike
Air bikes, also called fan bikes, are distinguished by their unique resistance system. These bikes utilize a large fan or air resistance mechanism that generates resistance as the rider pedals.
The resistance increases with the pedaling speed, providing an unlimited range of intensity levels. Unlike other exercise bikes, air bikes also work upper body muscles, offering a full-body workout that simultaneously engages the upper and lower body muscles.
This makes them a preferred choice for individuals looking to maximize calorie burn and build strength. Due to their high-intensity nature, air bikes are often used in high-intensity interval training workouts and are known for their ability to deliver a challenging cardiovascular workout.
Check out our favorite Air Bike options.
5. Folding Bike
Folding bikes provide a practical solution for individuals with limited space or those who prioritize portability and convenience. These compact exercise bikes can be easily folded and stored when not in use, making them suitable for small apartments or homes.
Folding bikes are available in various styles, including upright and recumbent designs. While they may be smaller, folding bikes still offer effective cardiovascular workouts and target the same muscle groups as their non-folding counterparts.
Their portability also makes them an excellent option for individuals who frequently travel or want the flexibility to exercise wherever they go.
Looking to save space? Read about our favorite folding bikes.
Types of Resistance
When it comes to exercise bikes, the type of resistance plays a crucial role in determining the feel of the workout and the adjustability of intensity levels. Let’s explore the three primary types of resistance commonly found in exercise bikes: air resistance, magnetic resistance, and contact resistance.
Air
Exercise bikes with air resistance utilize a fan mechanism to generate resistance as the rider pedals. The fan spins faster as the user increases their pedaling speed, creating more resistance.
This results in an unlimited range of intensity levels, allowing individuals to push themselves to their desired level of challenge. Air resistance bikes provide a smooth and natural riding experience, closely approximating the feel of outdoor cycling.
The resistance is directly proportional to the effort exerted by the rider, making it an excellent option for interval training and high-intensity workouts. Additionally, air resistance bikes engage upper and lower body muscles, offering a full-body workout.
Magnetic
Exercise bikes equipped with magnetic resistance use a magnetic field to generate resistance. The magnetic system consists of magnets and a metal flywheel that interacts to create varying resistance levels.
Magnetic resistance offers a quiet and smooth operation, making it an enjoyable and low-noise option for home workouts. One of the critical advantages of magnetic resistance is its adjustability. Users can easily change the resistance levels using a control panel or a lever, allowing for precise customization according to individual fitness goals.
Magnetic resistance also offers consistent resistance throughout the pedaling motion, ensuring a smooth and fluid cycling experience.
Contact
Contact resistance, also known as friction resistance, relies on direct contact between brake pads and the flywheel to create resistance. The rider can adjust the intensity levels by applying pressure to the flywheel.
This resistance type is common in older or budget-friendly exercise bike models. While contact resistance can provide an effective workout, it is worth noting that it may produce more noise compared to air or magnetic resistance systems.
Additionally, contact resistance may require occasional maintenance, such as brake pad adjustments or replacements. However, it remains a viable option for those seeking an affordable exercise bike with adjustable resistance levels.
Benefits of Exercise Bikes
Exercise bikes offer numerous benefits that contribute to improved fitness levels and overall health. Let’s explore these benefits in detail:
1. Low Impact
One of the significant advantages of exercise bikes is that they provide a low-impact workout. Unlike high-impact exercises such as running or jumping, cycling on an exercise bike places minimal stress on the joints.
This makes it ideal for individuals with joint problems or recovering from injuries. By reducing the impact on the joints and connective tissues, exercise bikes allow individuals to engage in cardiovascular exercise without risking further damage or discomfort.
This low-impact nature makes exercise bikes accessible to a wide range of individuals, including those who may find high-impact activities challenging or uncomfortable.
2. Improves cardiovascular health
Regular use of exercise bikes can significantly improve cardiovascular health. Cycling on an exercise bike increases heart rate and promotes cardiovascular conditioning.
As the heart rate rises, the cardiovascular system is stimulated, strengthening heart muscles and improving lung function. Regular cardiovascular exercise, such as cycling on an exercise bike, has been shown to reduce the risk of heart disease and lower blood pressure.
Regular workouts on an exercise bike also improve overall cardiovascular fitness, enhancing the body’s ability to deliver oxygen and nutrients to the muscles and organs efficiently.
3. Can help with weight loss
Exercise bikes are practical tools for weight loss. They provide a means to burn calories and increase metabolism, making them a valuable component of a weight loss regimen.
The number of calories burned during an exercise bike session depends on factors such as the duration of the workout, the intensity level, and individual body composition. Individuals can create a calorie deficit by incorporating regular exercise bike sessions into a balanced diet.
This means that the number of calories burned through exercise exceeds the number of calories consumed through food and drink. Over time, this calorie deficit leads to weight loss.
Additionally, exercise bike workouts contribute to overall fat loss, helping individuals achieve a leaner and more toned physique.
4. Burns body fat
Exercise bikes are renowned for their ability to burn body fat. During exercise bike workouts, the body utilizes stored fat as an energy source.
As the intensity of the workout increases, more calories are burned, including those derived from fat stores. Consistent cycling sessions can help reduce overall body fat percentage and promote a leaner physique.
Combining aerobic exercise on an exercise bike with strength training exercises can benefit individuals aiming to maximize fat-burning potential. Strength training helps build lean muscle mass, which in turn increases the body’s metabolic rate.
This means that even at rest, the body burns more calories, contributing to ongoing fat loss and improved body composition.
For a longer look at the benefits of riding a stationary bike, check out our article in the link.
Exercise Bike FAQs
Which type of exercise bike is best?
The best type of exercise bike depends on individual preferences, fitness goals, and specific needs. Here’s a brief overview of each type:
Upright Bikes: Similar to traditional bicycles, upright bikes provide a familiar cycling experience. They are compact, versatile, and engage the same muscles as outdoor biking, making them suitable for most users.
Recumbent Bikes: Designed with a reclined seating position and added comfort, recumbent bikes are ideal for individuals with back or joint issues. They offer a relaxed workout experience and primarily target lower body muscles.
Spin Bikes: Spin bikes simulate road cycling and are popular among avid cyclists and fitness enthusiasts. They provide intense cardiovascular workouts and endurance training, featuring adjustable resistance levels for customization.
Air Bikes: Air bikes utilize a fan mechanism to generate resistance as the rider pedals. They offer a full-body workout, simultaneously engaging upper and lower body muscles. Air bikes are known for their challenging cardiovascular workouts.
Folding Bikes: Folding bikes are compact and portable, making them convenient for individuals with limited space or who travel frequently. They provide effective cardiovascular workouts and come in upright or recumbent designs.
To determine the best exercise bike for you, consider your fitness goals, comfort level, and available space. Try different types to see which suits your needs and preferences best.
What is the difference between types of exercise bikes?
The main differences between exercise bikes are their design, seating position, and intended use. Upright bikes resemble traditional bicycles and are more compact, while recumbent bikes offer a reclined seating position and added comfort.
Spin bikes are designed to mimic cycling, and air bikes provide full-body workouts. Folding bikes prioritize portability and storage convenience.
By understanding the distinctions among these exercise bikes – upright, recumbent, spin, air, and folding -, you can select the one that best aligns with your fitness goals, preferences, and lifestyle. Whether you desire a traditional cycling experience, added comfort, intense workouts, full-body engagement, or the ability to conveniently store and transport your bike, an exercise bike can cater to your specific requirements.
What’s the difference between a spin bike and stationary bike?
Spin bikes and stationary bikes have distinct design features and intended uses. Spin bikes, also known as indoor cycling bikes, are designed to simulate the experience of riding a road bike.
They typically feature a heavy flywheel, usually located at the front of the bike, which provides a smooth and consistent ride. Spin bikes are known for their durability and ability to withstand high-intensity workouts.
The design of spin bikes encourages the rider to maintain an aggressive and dynamic cycling posture, engaging the core muscles and promoting improved stability. Spin bikes focus on intense workouts, simulate road cycling and offer adjustable resistance levels.
They are often used in high-intensity interval training (HIIT) and group exercise classes. On the other hand, Stationary bikes, also known as exercise bikes or upright bikes, provide a more relaxed and comfortable workout experience than spin bikes.
They are designed with a focus on convenience, ease of use, and versatility. Stationary bikes suit users of all fitness levels, from beginners to advanced individuals.
The seating position on stationary bikes is more upright, like traditional bicycles. They often feature a broader seat and additional comfort-enhancing features to provide a comfortable workout experience.
Stationary bike types are ideal for individuals who prefer a low-impact and less intense workout or are recovering from injuries.
Can you lose belly fat by riding a stationary bike?
A stationary bike workout can contribute to overall fat loss, including a reduction in belly fat. However, it’s important to note that spot reduction, which means targeting fat loss in a specific area, is not possible through exercise alone.
Your body burns calories when you engage in cardiovascular exercise, like riding a stationary bike. Over time, this can reduce body fat, including fat in the abdominal area.
Regular exercise, such as riding a stationary bike, can help create a calorie deficit, essential for losing body fat. To effectively lose belly fat, it’s important to combine regular exercise bike sessions with a balanced diet emphasizing whole foods, lean proteins, fruits, vegetables, and whole grains.
In addition to cardiovascular exercise, strength training exercises can help build lean muscle mass, further contributing to a higher metabolism and increased fat burning.
What Should I Look For When Buying An Exercise Bike?
When buying an exercise bike, there are several important factors to consider in order to make the right choice. First and foremost, you need to determine which type of exercise bike suits you best.
Another critical aspect to look for in an exercise bike is adjustability. Finding a bike that allows you to adjust the seat and handlebars to fit your body correctly is essential.
This ensures you maintain a comfortable riding position and proper alignment during workouts. The resistance levels offered by the exercise bike are also crucial. Look for a model that provides adjustable resistance settings.
This allows you to vary the intensity of your workouts as your fitness level improves. Additionally, consider the display and tracking features of the exercise bike.
A good display screen should provide important information such as time, distance, speed, calories burned, and heart rate. Comfort and ergonomics should not be overlooked when choosing an exercise bike.
Look for features such as a padded seat, adjustable pedals, and handlebars with grip padding. Stability and durability are also important factors.
Ensure that the bike you choose has a sturdy frame and is built to withstand regular use. I would also recommend setting a budget for your purchase.
Determine how much you are willing to spend and look for different exercise bikes that fit within your budget range. Considering these factors, you can make an informed decision and find an exercise bike that meets your needs, preferences, and budget.
Summary
Exercise bikes can provide a convenient and effective way to improve cardiovascular health, promote weight loss, and enhance overall fitness. Understanding the different types of exercise bikes, such as upright, recumbent, spin, air, and folding, can help individuals select the one that aligns with their goals and preferences.
Furthermore, knowledge about resistance types, including air, magnetic, and contact, allows for the customization of workout intensity. By incorporating regular exercise bike sessions into their routine, individuals can enjoy the benefits of low-impact workouts, improved cardiovascular health, weight loss, and fat burning.
Interested in some exercise bikes workouts? Check out our articles on the Best Assault Bike Workouts and Best Recumbent Bike workouts.