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Rich Gaspari Shares Tip on Stimulating Muscle Growth with Slow-Mo Reps
Bodybuilding veteran Rich Gaspari amassed a ton of fitness knowledge from his years of competing in the sport. Although he no longer competes, he stays in top form and provides insight into the training methods of an elite bodybuilder. In a recent post made on Instagram, Gaspari broke down how to stimulate muscle growth by incorporating slow-mo reps.
Rich Gaspari first rose to prominence for his insane muscle mass, definition, and conditioning in the mid-1980s. He displayed a dry look and was the first athlete to showcase striations on his glutes. He proved to be one of the most disciplined Men’s Open competitors during his run with seven consistent top-10 finishes at the Mr. Olympia contests. While he did not win the Sandow trophy, he took three silver medals, falling short of eight-time champion Lee Haney on each occasion. He graced several magazine covers and was inducted into the IFBB Hall of Fame in 2004.
Since moving on from competition, Gaspari has been a vocal critic of the evolution of the Open class. He fired shots at modern competitors for depending too much on steroids instead of focusing on quality training earlier this year. He followed up with a motivational message asking his fans to push themselves in the training room a month later. Gaspari provided the keys to training with intensity using techniques such as supersets, drop sets, giant sets, and more.
Gaspari opened up on the difference in the gear bodybuilders from the 90s would take to now five months ago. While many compounds, such as Anavar, Winstrol, Testosterone, and Trenbolone, continue to prevail, he highlighted the issue of procuring these substances from the black market instead of getting a pharmaceutical-grade product.
The 60-year-old provided tips and techniques to maximize the gains on leg day workouts three months ago. He stressed the importance of training the lower body to failure to get it to grow and laid out some methods for achieving the same.
Rich Gaspari voiced his disapproval of the lack of artistic touch in the Open class weeks ago. He argued bodybuilding is an art form that cannot be treated like a sport and credited the Classic Physique competitors for keeping the art form alive.
Gaspari detailed a modified version of the sumo squats for a stronger lower body two months ago. He suggested using elevated feet to get an extra range of motion and add stress to the glutes.
Rich Gaspari shares tips on stimulating muscle growth with slow-mo reps
In a recent Instagram post, Rich Gaspari shared tips on utilizing slow-mo reps for enhancing muscle growth.
“A lot of you have seen videos of me doing drop sets to train a muscle to failure,” said Gaspari. “Works really well, we do supersets, drop sets. Going quickly sometimes the motion can be a little bit more free meaning they’re not prefect reps. Then there’s other type of training that I do, slow mo reps. Slow mo reps I do every once in a while just to have a different feel to my muscle to stimulate them. Slow mo rep is doing a rep five seconds on the extension and five seconds on the contraction. For example, doing a leg press, five seconds on the way down and five seconds on the way up. Normally on my leg training I like to do reps of 20 or 30. When you’re doing reps super slow and you’re controlling the weight the whole time, no momentum. What’s going to happen is you’re going to have to lighten the weight tremendously and in doing that you’re also going to feel the muscle fibers working, slow and fast twitch you’re going to really feel them working and you may only be able to do 10-15 reps. You can follow this principle and can bee only able to do maybe three exercises.”
Rich Gaspari extended his support for reigning four-time Classic Physique Olympia champion Chris Bumstead last month. He believes Bumstead has a stellar package and could hold his own against the freakiest mass monsters of the Open if he added 40 pounds of muscle to his frame and grew his arms. Then, he provided abs exercises for building strength along with a tip on training intensity for muscle growth earlier this month.
His latest offering will certainly help many fitness fans take their physiques to the next level with the intensity technique.
Published: 5 July, 2023 | 8:12 AM EDT
Army PRT Exercises – The Army Physical Readiness Training Drill
Watch any movie or video about Army physical training, and you’ll probably see recruits and soldiers clambering over obstacles, running with packs, doing unarmed combat, or participating in other forms of intense exercise.
However, the reality is that a whole lot of basic fitness training precedes these feats of endurance and strength. While military training is tough, it builds up gradually over time, helping to reduce the risk of injury and preventing recruits from “washing out” before their military career begins.
The Army PRT (APRT) is a series of exercises designed to prepare soldiers for more intense physical training. It’s also a great way for civilians to warm up before exercise and develop and maintain a decent all-around fitness level.
In this article, we reveal the exercises that make up the Army Physical Readiness Training Drill.
What is the Army PRT Drill?
The Army PRT Drill is a series of ten simple bodyweight exercises designed to be performed sequentially to a predetermined tempo or cadence. The Army uses it as a warm-up before more intense forms of training and also as a short-but-effective standalone workout.
Soldiers often perform the APRT daily, usually on rising. It can also be used to build the basic fitness required to pass the Army Physical Fitness Test (APFT), which all soldiers must do at least twice a year.
The exercises themselves involve no equipment, so they can be done anywhere and anytime, even while on deployment.
The exercises that make up the Army PRT Drill are:
Bend and reach
Rear lunge
High jumper
Rower
Squat bender
Windmill
Forward lunge
Prone row
Bent-leg body twist
Push-up
Each exercise is typically performed for five to ten “Army reps,” which, because each movement is performed to a cadence, is actually 10-20 regular reps. You may find this challenging if you are unused to doing your exercises this way.
The aim of the Army PRT Drill is not to overload the muscles or exhaust the participant. Instead, it’s meant to increase heart rate, body temperature, joint mobility, and muscle blood flow. You should feel pleasantly energized after completing the APRT, and not tired to the bone!
The entire ten exercise sequence should take no more than 10-12 minutes, and breaks between exercises should be kept as short as possible. All major joints and muscles are involved in the Army PRT Drill, and its simplicity and low to moderate intensity level means it can be performed daily.
Many military veterans continue to perform the PRT exercises to help them stay in shape and maintain some of their hard-won Army fitness.
Army PRT Exercise Instructions
There are two ways to perform most exercises – the right way and the wrong way. Needless to say, the Army won’t tolerate sloppy exercise technique, so make sure you follow these instructions and make your physical training instructor proud!
Do 5-10 reps of the following exercises using a smooth, controlled tempo.
1. Bend and reach
Purpose: Mobilize the shoulders, hips, and spine.
The first exercise in the Army PRT Drill is the forward bend and reach. This exercise will loosen and warm up your entire posterior chain, which is the collective name for the muscles of the back of your legs, hips, and torso. Take care not to round your back too much, as doing so could lead to injury.
Steps:
Stand with your feet roughly shoulder-width apart. Pull your shoulders down and back and look straight ahead.
Brace your abs and raise your arms above your head.
Bend your knees slightly, hinge from your hips, and lean forward, reaching your hands between your feet.
Return to the starting position and repeat.
2. Rear lunge
Purpose: Mobilize the hips while improving lower body strength and balance.
Most exercisers should be familiar with lunges. After all, they’re one of the best unilateral leg exercises around. The Army does rear lunges a little differently, but they still offer many of the same benefits. This move is especially beneficial for soldiers as it helps strengthen and stretch the running muscles and builds the balance and agility needed to get behind cover and shoot from a kneeling position.
Steps:
Stand with your feet about shoulder-width apart, hands on your hips. Pull your shoulders down and back, brace your core, and look straight ahead.
Take a large step backward and then stop.
Keeping your leg straight, gently press your heel into the floor and push your hips forward to feel a mild stretch in your calf, hips, and quads.
Step your foot back in and then repeat on the opposite leg.
Continue for the desired number of reps.
3. High jumper
Purpose: Improves explosive leg strength and teaches the correct takeoff and landing for jumps.
A soldier’s legs need to absorb a lot of impact when they march, run, and jump. That impact rises significantly when carrying a pack or equipment. This jumping exercise is designed to develop lower body power and teach correct jumping technique to help ward off impact-related injuries.
Steps:
Stand with your feet roughly shoulder-width apart, knees bent, and arms straight with your hands behind your hips.
Swing your arms forward and up, and jump a few inches into the air.
Lower your arms and perform a second small jump.
Next, swing your arms forward vigorously, and use this momentum to jump high into the air.
Land, lower your arms, and perform another small jump.
Continue this four-count sequence for the desired number of reps.
4. Rower
Purpose: Develop core and hip flexor strength
Core strength is important in the military. A strong core provides support for your lumbar spine, reducing the risk of back injury. A strong core is especially important for infantry soldiers, who must be able to march long distances while carrying heavy packs. This is known as rucking in Army parlance.
Steps:
Lie on your back with your arms straight and your biceps close to your ears. Brace your core.
Bend your legs, sit up, and take your arms forward so they’re parallel to the ground and outside your knees. Your feet should be flat on the floor.
Lie back down and return to the starting position.
Continue for the desired number of reps.
5. Squat bender
Purpose: Develop lower body endurance and hip/lower back mobility.
The squat bender combines bodyweight or air squats with unweighted Romanian deadlifts. Between them, these two exercises work all your major leg muscles while providing an excellent stretch for your hips and hamstrings. The bodyweight RDL also reinforces correct lifting technique.
Steps:
Stand with your feet about shoulder-width apart, hands on your hips. Pull your shoulders down and back and look straight ahead.
Bend your knees and squat down until your thighs are roughly parallel to the ground. Extend your arms out in front of you for balance.
Stand up and return to the starting position.
Next, hinge forward from the hips and reach down toward your toes. Take care not to round your lower back.
Finally, stand back up and return to the starting position.
Repeat the four-count sequence for the desired number of reps.
6. Windmill
Purpose: Develop mobility in the spine, shoulders, and shoulder girdle.
The windmill is an old-school calisthenic mobility exercise. It involves hip hinging and twisting, which stretches your hamstrings and waist while mobilizing your entire spine. Do this exercise slowly, as per the instructions, to avoid injury and get the most from this classic calisthenic movement.
Steps:
Stand with your feet shoulder-width apart, arms raised so they’re parallel to the ground. Brace your core and look straight ahead.
Bend your hips and knees and reach down to touch the outside of your left foot with your right hand.
Extend your right arm behind you so the arms form a straight line throughout. Ensure most of the movement comes from your hips and not by rounding your lower back.
Stand back up and repeat to the opposite side.
Continue alternating sides for the required number of reps.
7. Forward lunge
Purpose: Develops balance, mobility, and leg strength.
The Army sure does love lunges! For your seventh PRT exercise, you’ll be doing alternating forward lunges with a somewhat shorter-than-normal step. This increases quads engagement and involves a larger range of motion at the knees. As such, expect to feel this exercise more in your thighs and less in your hips.
Steps:
Stand with your feet about shoulder-width apart, hands on your hips. Pull your shoulders down and back and look straight ahead.
Take a small step forward, bend your legs, and try to lower your butt to your rear heel. Keep your torso as upright as possible.
Straighten your legs, step back into the starting position, and repeat on the other side.
Continue alternating legs for the duration of your set.
8. Prone row
Purpose: Strengthen the neck and upper back for greater stability and better posture.
The prone row is an excellent exercise for the neck and upper back. It helps prepare you for shooting from a prone (lying on your front) position and supporting the weight of your helmet. It’s also a good movement for increasing lower back strength and improving your posture. All in all, it’s a perfect exercise for soldiers.
Steps:
Lie on your front with your arms extended and hands a couple of inches above the floor.
Raise your shoulders and chest off the floor and pull your hands down and into your shoulders like you’re doing a lat pulldown. Clench your fists and lift your head as far as comfortable.
Next, extend your arms, open your hands, and return to the starting position.
Repeat for the desired number of reps.
9. Bent-leg body twist
Purpose: Develop core strength and spine mobility.
This exercise will help mobilize your lumber spine and increase core strength, especially in the obliques or waist muscles. Rotational strength is important for many activities in the military, including pushing, pulling, punching, kicking, and throwing.
Steps:
Lie on your back with legs bent to 90 degrees and thighs vertical. Extend your arms out to the side to form a T-shape, hands resting on the floor.
Keeping your shoulders and arms on the floor, rotate your hips and lower your knees to the left so they’re a couple of inches above the floor.
Return to the starting position and then repeat the same movement to the right.
Come back to the center and repeat, alternating sides rep by rep.
Continue for the desired number of reps.
10. Push-up
Purpose: Strengthen the chest, shoulders, and triceps.
No Army workout is complete without push-ups! This classic exercise builds upper body strength and endurance and is a staple of military training. Forget the bench press; if you want to develop a functionally strong upper body and arms, push-ups are a must.
Steps:
Adopt the front support position with your arms, legs, and body straight. Your hands should be shoulder-width apart, fingers pointing forward. Brace your core.
Bend your arms and lower your chest down until your upper arms are parallel to the ground.
Extend your arms and return to the starting position.
Continue for the prescribed number of reps.
Army PRT Exercises Pros
Not sure if the Army PRT is right for you? Consider these pros and then decide!
1. Anywhere, anytime
The exercises in the Army PRT involve no equipment and require very little space. As such, you should be able to do them almost anywhere and anytime. Because of this, you really have no valid excuse for not making the Army PRT Drill part of your daily routine.
2. A full-body workout
The Army PRT works every major muscle and joint, providing a well-rounded and comprehensive workout. Developing all your muscles and joints equally is critical for creating a balanced physique and avoiding muscle imbalances, which can lead to injuries and dysfunction.
3. Easy to learn
Despite a few unfamiliar names, the exercises that make up the Army PRT Drill are generally common and well-known. Many feature in high-school PT classes. They’re also straightforward and easy to learn. While training to a cadence may be challenging at first, you’ll get used to moving in such a controlled fashion. The Army PRT exercises are ideal for all levels, including beginners.
4. Minimal time commitment
Taking no more than 10-12 minutes to complete, doing the Army PRT should fit into even the busiest person’s schedule. Lack of time and facilities are common barriers to exercise participation, but both are no longer an issue with this short workout plan.
5. Easy to modify for all levels
The PRT Drill is usually performed for one lap of five reps done to a set cadence. However, that doesn’t mean you can’t modify it to better suit your current fitness level. For example, beginners can drop the cadence and just do regular reps, which are considerably easier. More capable exercisers can do more reps or more than a single lap.
So, the Army PRT Drill has something to offer all exercisers, from beginners to advanced.
6. Easy to make a habit
This workout is tailor-made to make habitual exercising easier. The ten exercises flow together to form an easy-to-remember routine you can do whenever you have a few minutes free.
Many people struggle to exercise regularly, but committing to doing the Army PRT Drill every day should help develop a strong exercise habit. Doing something simple every day is often better than doing something more challenging less frequently.
Army PRT Exercises Cons
The Army PRT is a safe and effective way to work out without equipment and in minimal space. However, there are a couple of disadvantages to consider, too:
1. Limited overload
The Army PRT Drill uses your body weight to develop strength, endurance, and mobility. However, if you are strong, light, or already pretty fit, this may not be challenging enough to provide an effective workout.
You can do more reps to overload your muscles, but this can become time-consuming. Alternatively, you can do the PRT wearing a weighted vest to make it more effective.
2. Not many upper body exercises
While the Army PRT Drill is undeniably a full-body program, your legs and core do most of the work. The only upper body exercises are push-ups and prone rows, and the latter is not a very challenging movement.
If you want to increase your upper body strength and endurance, you may want to include more upper body exercises in your workout routine, such as pull-ups, dips, and yet more push-ups. You could also supplement your APRT with resistance exercises such as bench presses, shoulder presses, biceps curls, and lat pulldowns.
3. Not enough training volume
Lasting no more than 10-12 minutes, the Army PRT drill may be too short to provide maximal fitness benefits. According to the Centers for Disease Control (CDC), most adults should try to get about 150 minutes of exercise per week (1). Even if you do the PRT every day, you won’t hit this target.
As such, the PRT will probably work best when performed alongside another form of exercise, e.g., running.
Army PRT Exercises FAQs
Do you have a question about the Army PRT Drill? No worries because we’ve got the answers!
1. Can you share a follow-along version of the Army PRT Drill?
We sure can! This video takes you through the entire PRT Drill and is led by an Army physical training instructor who counts out the cadence for the entire workout. Just watch the demos and follow his lead.
2. How should I cool down after the Army PRT?
While you could just end your workout with a few cool-down stretches, the Army won’t leave you hanging and has a cool-down routine designed to be done after the PRT Drill. Comprising five exercises, this sequence of moves stretches all the muscles you have just been exercising. Follow along with the video, which again is led by an Army physical training instructor.
3. How often should I do the Army PRT Drill?
Because it’s short and not too intense, you can do the Army PRT Drill daily, which is what many soldiers do. However, if that’s too much for you, you should endeavor to do it at least every other day. Doing the APRT less often than this probably won’t produce noticeable results.
4. I’m very unfit – how can I modify the Army PRT to make it easier?
The Army PRT Drill is designed to be done as a non-stop sequence of ten exercises. However, moving quickly from one movement to the next may be too much for some people.
So, do the exercises as described but a) do fewer reps and b) take a moment between each one to catch your breath. Then, as you get fitter, make those breaks shorter until, eventually, you can do the exercises back-to-back.
You could also split the exercises into two five-movement workouts. For example, do the first five exercises one day and the second five the next. Again, as you get fitter, work toward doing the Army PRT Drill as prescribed.
5. When is the best time to do the Army PRT Drill?
The best time to do the Army PRT Drill is whenever it’s convenient. On rising works for some people, while others will prefer to do it later in the day. However, you’ll probably find it easier to create a lasting exercise habit if you do the APRT at the same time each day.
6. Will doing the PRT Drill help me prepare for boot camp?
It’s best to start training early if you plan to join the Army. While boot camp is designed to build your fitness and strength, the entire process will be more manageable if you arrive in decent shape.
So, a few months before your boot camp starts, begin doing some running and basic calisthenic exercises such as push-ups, pull-ups, and squats. You should also strive to do the Army PRT Drill daily and have a couple of tries at the Army Physical Fitness Test (APFT), so you can be confident that you can pass it.
Related: 5 Simple Exercises – A Daily Calisthenics Routine
7. Can I change any of the exercises in the Army PRT Drill?
You could, but you probably shouldn’t. After all, the APRT Drill was created by the US Army for soldiers, and following orders goes with the job! That said, if one of the exercises bothers an old injury, is painful, or is beyond your abilities, feel free to replace it with something similar.
However, that doesn’t mean you can switch out an exercise just because you find it hard; those are the exercises that drive your fitness improvements. So, rise to the challenge and don’t shy from it, and remember, as they say in the military, you gotta train hard if you want to fight easy.
Related:
Closing Thoughts
The Army Physical Readiness Training (APRT) Drill is a sequence of ten simple calisthenic exercises that develops basic all-around fitness, endurance, and strength. Doubling as a warm-up, this program is designed to be done anywhere and anytime.
It is ideal for serving soldiers, veterans, home exercisers, and anyone who enjoys no-frills, equipment-free workouts. It can also be used to help you prepare for the Army Physical Fitness Test, which is a prerequisite for military service.
While the Army PRT has limitations, it can combined easily with other workouts, such as running and lifting weights, to create a balanced training system.
So, if you are looking for a short, straightforward bodyweight workout that you can also use as a daily warm-up, give the Army PRT Drill a try. At less than 10-12 minutes in duration, it’s time efficient, practical, and very convenient.
References:
Centers for Disease Control and Prevention: How much physical activity do adults need? https://www.cdc.gov/physicalactivity/basics/adults/index.htm
Arnold Schwarzenegger Details Anti-Aging Secret for Youthful Skin & Fan-Fav Workout of the Week
Arnold Schwarzenegger is on a mission to reverse the aging process at 75 years old. In recent excerpts from his Arnold’s Pump Club Newsletter, Schwarzenegger revealed a free and easy skincare solution and detailed his latest circuit workout of the week.
With a colossal chest, wide shoulders, and huge biceps, Schwarzenegger was a visionary in the 1970s, who sculpted a physique ahead of his time. Building one of the best résumés in the sport, Schwarzenegger pushed himself to the brink in the pursuit of excellence, having shared the stage with rivals such as three-time Mr. Olympias Frank Zane and Sergio Oliva.
Schwarzenegger was near unstoppable in his prime and would ultimately collect a total of seven Mr. Olympia trophies. His final victory was not without a fight as he returned after a five-year hiatus for the 1980 Mr. Olympia. This contest saw him narrowly take first place even though some thought the late fifth-place finisher Mike Mentzer deserved the nod. In the aftermath, a frustrated Mentzer decided to retire from the sport.
Aside from a life of competition, Schwarzenegger broke barriers in the 1980s after he became famous following his roles in action-themed films. His contributions to the Terminator franchise has stood the test of time and is still appreciated today. And while he served as the governor of California and a philanthropist, it appears Schwarzenegger’s focus is health, wellness, and longevity as he gets older.
Arnold Schwarzenegger Shares Study-Supported Anti-Aging Strategies for Better Skin Elasticity
Despite its simplicity, Arnold credits sweating as one of the best methods for improving skin health.
The Anti-Aging Secret
“A little bit of sweat might be the skincare solution you didn’t realize you needed.
Recent research suggests that the best way to have more youthful skin might be a consistent workout routine.
In the study, participants performed 16 weeks of either aerobic workouts or weight training. The scientists found that both forms of exercise resulted in skin improvements, such as better skin elasticity, dermal structure, and skin tone.
Schwarzenegger noted that a combination of cardio and weight training helps produce an inflammatory response that defends the skin against the natural aging process.
Exercise is likely so effective because does so much more than burn calories and build muscle. Both cardio and weight training help an inflammatory response that defends your skin against the natural aging of the cells in your skin. And, while supplementation gets all of the hype, exercise can also help increase your natural production of collagen, which is a key protein that supports healthier skin.
And for the record, you don’t need to train like Mr. Olympia to see the benefits. Both groups trained twice per week. The people doing cardio trained at a moderate intensity (about 65 to 75 percent of their maximum heart rate) for 30 minutes and performed a 5-minute warmup and cooldown. And the weight training group performed a 6-exercise full-body workout consisting of 3 sets of 10 reps each.”
Workout of the Week
In his latest ‘Workout of the Week’, Schwarzenegger revealed a circuit of seven exercises performed with a weighted vest or backpack of 30 pounds.
“This was such a fan-favorite in The Pump app, that we had to share it here.
We talk a lot about making workouts that fit into your life. And you guys ask for workouts you can do while traveling. Daniel was recently short on time, so he grabbed his ruck pack, put a 30-pound weight in it, and then did an amazing workout.
If you don’t have a ruck pack, you can put a few books in a backpack. Load up your backpack and then give it a try.
Each exercise is performed for a single set of eight reps each. Once completed, rest for 1-2 minutes and then repeat the circuit.
How to do it: Perform this workout as a circuit, which means you’ll do one set of each exercise. For each exercise, you’ll perform 8 reps. Do all reps of the first exercise, then with as little rest as possible, move to the next exercise. Continue this until you complete all 7 exercises. Rest for 1 to 2 minutes, and then repeat the circuit again.
Stiff legged deadlift
Bent-over row
Clean
Front squat
Press
Curl
Overhead triceps extension
If you want to see what the workout looks like in action, Daniel filmed himself doing “the backpack workout.”
If you’re a beginner: aim for 2 to 3 rounds.
If you’re intermediate: perform 4 to 5 rounds.
If you’re advanced: complete 6 to 7 rounds.
Give it a try, and let us know what you think!” Arnold Schwarzenegger shared.
Schwarzenegger has prioritized health and longevity in retirement. On top of offering fans unique training plans on a weekly basis, Schwarzenegger also tackles other important barometers for health such as grip strength, endurance, recovery, and dieting.
He’s one of the most famous actors/bodybuilders of this generation, but it wasn’t always that way. Schwarzenegger has kept true to his roots and is known for looking back on his illustrious career. He admits his participation in 1977’s hit Pumping Iron with Lou Ferrigno set him and the sport up for long-standing success. He also credits the film for helping change the negative perception of bodybuilding at the time.
Just like his bodybuilding career, Arnold faced struggles in acting as well. In a recent interview with Academy Museum, the 75-year-old said he was discouraged initially because some industry pros mentioned his huge build and German accent would get in the way of landing roles. In the end, Schwarzenegger said those liabilities became strengths as he went on to achieve worldwide fame with a number of acting projects.
RELATED: Terrick El Guindy On Arnold Schwarzenegger’s ‘Forever Legacy’: ‘He’s an Icon of Modern Times’
Schwarzenegger encourages anyone to try his seven-exercise circuit workout routine. As for skin health, Arnold stressed that strength training, cardio, and a good sweat are among the best weapons for reversing the aging process.
Published: 4 July, 2023 | 9:03 PM EDT
Dorian Yates Reveals His Approach to Contest Prep: ‘Scaled Down Caloric Intake & Increased Cardio’
Bodybuilding legend Dorian Yates reached the highest heights of the sport with his insane training methods and jacked package. He has carried his passion for fitness even after moving on from professional competition. In a recent post made on Instagram, Yates revealed his approach to contest prep and how many calories he would drop to get stage-ready.
Dorian Yates dominated the Men’s Open division with his freakish muscle mass, size, and conditioning during the 90s. He presented a tough challenge to eight-time champion Lee Haney in his first-ever Mr. Olympia appearance and eventually took silver. He returned with a sharper package the next year and won his maiden Sandow trophy at the 1992 Mr. Olympia. He proved to be a commanding victor as he added five consecutive title defenses and came out on top of every contest he participated in during his run at the top. He took to the sidelines after a final win at the 1997 Mr. Olympia.
Besides his impressive package, Yates stood out from the pack with his intense mindset and training methods. He would focus solely on training in the off-season and used high-intensity training where he’d reach near failure in every training session.
Yates offered fans a demonstration of the lat pulldowns to optimize back gains three months ago. He recommended pulling with your elbows in order to take the load off the biceps and keep the stress on the lats. Then, Yates detailed how to perform hamstring curls for building muscle. He stressed the importance of using a full range of motion with a slow negative for the best results.
‘The Shadow’ opened up about the protocols he would utilize while in prep for competitions months ago. He revealed his training didn’t differ too much from the off-season except for increased cardio and laid out the food sources he consumed. He also credited TRT (testosterone replacement therapy) for helping improve his mental and physical health since he quit steroids after retirement.
Two months ago, Yates encouraged fans to high-intensity training sessions to 45 minutes as he believes it’s not possible to train with intensity for longer. He followed up by sharing his unconventional four days-a-week workout routine and claimed squats were not essential for building muscle weeks later.
Dorian Yates gave fans a look into the two-exercise ab workout routine he followed in his prime last month. The routine was made up of bodyweight crunches and reverse crunches, which he’d perform once a week and pair with shoulders and triceps workouts. He offered some of the essential exercises he’d utilize to enhance chest muscle development two weeks ago.
Dorian Yates Reveals His Approach to Contest Prep: ‘Scaled Down Caloric Intake & Increased Cardio’
In a recent Instagram post, Dorian Yates shared his approach to contest prep. He revealed he’d cut down from 6,500 calories in the off-season to 3,500-4,000 calories in prep and even went as low as 2,500 calories for his debut.
“Contest prep!
So following on from my post about my off season, my approach for my prep was mainly the same,” said Yates. “
The only real difference for my preparation was that I scaled down my caloric intake and increased my cardio.
My training pretty much stayed the same as did my food choices, but I consumed less.
At my heaviest, going from 6,500 calories in the off season down to 3,500 – 4,000 calories was quite the deficit and although 4000 calories may seem quite a lot to some people… I was absolutely starving!
“For my first contest I dieted down to 2,500 but as I got bigger over the years, I was able to burn more.
I remember waking up in the middle of the night because I had a dream that was so real… I dreamt that I had ate a big plate of sausages! Of course this wasn’t possible as I didn’t have them in the house, but the mind plays tricks. I guess my body was crying out for extra calories and fats.
He’d target getting stage-ready about six weeks out from a show.
“
You have to be in control of both your mind and body, you need to be in command and tell your body when it’s time to eat.
Everything was weighed to the gram for my food, I knew the exact macros I’d be consuming per meal and ate according to my schedule, on the dot.
I didn’t really ever do any cardio in the gym, I did it at home on my stationary bike in my garage where I’d also practice my posing routine.
I did take my dog for a walk everyday and used this as a form of cardio too where I’d power walk my way down the canals of Sutton Coldfield (just outside Birmingham town).
“I’d typically be contest ready 6 weeks out. This would allow me to cruise into the competition and make any minor adjustments needed.
Usually it’d be a few pounds that I’d need to drop in the two weeks leading up to the show.
Planning ahead was crucial, I never needed to drastically cut weight a couple of weeks out. I always ensured I followed my plan and kept a constant reminder as to why I was doing this.
The end goal was always in my mind.”
Dorian Yates showed off his ripped midsection with a 40-year physique progression snap about two weeks ago. He boasted his impressive abs which he maintained throughout from age 22 to 61. He followed up by listing some of his favorite exercises for longevity earlier this month.
Yates’ latest update offered a look into the insane discipline one needs to have to contend with the most elite bodybuilders in the world.
Published: 4 July, 2023 | 6:31 PM EDT
Derek Lunsford’s Proven Workout Guide for Swole Arms
Derek Lunsford is busy putting in work as the 2023 Olympia prep has finally started. After spending the off-season making necessary gains, he now works hard to bring the best version of himself to the Olympia stage in November.
Lunsford is an American IFBB Pro bodybuilder that competes in the Men’s Open division. The 30-year-old competed in the 212 division for the vast majority of his career so far and made his pro bodybuilding debut at the 2017 Tampa Pro with an impressive win. He only kept rising in each one of his appearances. Lunsford eventually managed to dethrone former champ Shaun Clarida at the 2021 Olympia and became the 212 Olympia champion. He seemed like a champion primed to dominate the division much like Flex Lewis back in the day.
However, Derek Lunsford was slowly growing out of his 212 physique. At the 2022 Pittsburgh Pro guest posing, Lunsford showed up with a massive physique that looked comparable to the Open division bodybuilders like Nick Walker and Hunter Labrada.
Amid speculations about his future moves, Olympia management accepted Lunsford’s request for a direct invitation to compete in the Open division. The former 212 Olympia champion registered an outstanding performance in his Men’s Open debut at the 2022 Olympia and finished second behind Hadi Choopan. Derek Lunsford is now dedicating his time to improve enough to dethrone Choopan at the 2023 Olympia.
Recently, Lunsford partnered with IFBB Pro bodybuilder Joan Pradells for an arms workout and posted the video of this session on YouTube. The video was shot before Lunsford’s competition prep started. So let’s check out how the former champ pumped weights in the gym.
Derek Lunsford goes through an arms workout
Cable Triceps Kickbacks
Lunsford and Pradells started the training session with this triceps builder to warm-up. They did a couple of warm-up sets and followed them up with two working sets. In addition to stimulating the triceps, kickbacks are a great way to warm up elbows. It is a crucial joint in most of the arms movements. As a result, warming the elbows up is essential for effortless movements and also to avoid injuries.
Crossover Cable Triceps Extensions
Full elbow flexion and stability in the shoulder joint are prerequisites for triceps isolation. However, most triceps exercises, when performed with both arms, considerably limit the range of motion of the elbow and strip it of full flexion. Crossover cable triceps extensions is one unique exercise that offers both of these benefits for optimal triceps growth. The duo took to this exercise next for stimulating the triceps further and pushed through a few arduous sets. While explaining his method to get the most out of each set, Lunsford said:
“I just went as many as I could. So did like 12 (with both arms) then I did three on one arm and three on the other arm… Once I knew I couldn’t lock it out fully a couple of times… that’s when I was like I can’t…”
Smith Machine Close Grip Incline Bench Press
Although Bench press primarily targets the pectoral muscles, it is a compound movement that helps build upper body pushing muscles including triceps. Performing this exercise with a close grip puts more emphasis on the triceps.
Lunsford and Pradells performed a close grip incline bench press on the Smith machine next. The bar on the Smith machine moves along a fixed trajectory that significantly reduces the need to control weights. This reduces the chance of injury and also enables an individual to focus more on the target muscles.
The training partners pushed through a few heavy sets of the exercise and went on to do the final triceps movement next.
Horizontal Cable Triceps Extensions
Working the muscle from different angles helps emphasize different parts of it. This enables complete growth without imbalances. Lunsford took to the horizontal cable triceps extensions next. While the movement is similar to the cross-body cable triceps extensions, the arm moves away from the body at a shoulder level in this variation. Lunsford and Pradells performed a few sets of this exercise unilaterally to work the triceps further and shifted their focus on working the biceps next.
Dumbbell Curls
The duo took to this most basic and effective bicep isolation exercise to start the bicep work. After doing a few sets with incrementally heavier dumbbells, Lunsford and Pradells took to hammer curls next.
Crossbody Dumbbell Hammer Curls
Similar to the standard hammer curls, the crossbody variation works the biceps brachii, brachialis and brachioradialis muscles in the arm. However, the crossbody form puts more emphasis on the long head of the biceps compared to the standard version.
Lunsford and his training partner moved weights for some solid sets of cross-body hammer curls next to build the forearms and biceps before moving on to the next exercise.
Prone Incline EZ Bar Curls
Also known as spider curl, this exercise is very unique from most biceps exercises in terms of set-up. However, it is an effective bicep builder that also works the forearm muscles.
It can also be performed with a straight bar but an EZ bar enables more natural wrist movement. Lunsford and Pradells performed a few grueling sets of prone incline biceps curls next and took to the final exercise of the day.
Cable Biceps Curls
Cable machines put the muscles under tension throughout the range of motion. As a result, they are more effective in inducing hypertrophy which is the primary goal of professional bodybuilders.
Overall, the workout included:
The former champ compares his current off-season progress and competition prep with the previous year
Lunsford stated that he had to travel a lot this off-season. Most bodybuilders would prefer being at home during this time to follow a diet and training routine without lapse. However, the former 212 Olympia champ feels he has still made good progress.
“Believe me when I tell you I’m in a much better starting point this year than last year because right before I started my prep last year, I got sick.”
According to Lunsford, he was infected with a serious skin infection that caused him to lose a lot of weight. Additionally, the uncertainty about the division kept him guessing for a long time. But these factors are no longer impacting Lunsford’s plan of action. As a result, he is able to manage far better progress. At the time of this video’s recording, Lunsford weighed 260 lbs.
Lunsford is hoping to be ‘on point’ at the 2023 Olympia
Lunsford shed light on the problems he faced heading into the 2022 Olympia. As revealed by him, Lunsford’s body was not responding the right way a couple of weeks before the show. His coach Hany Rambod thought it was in Derek’s best interest to pull out.
“But I told him, ‘No man! I have to do the show. I can’t pull out from the Olympia. It’s just not in me.’ I kind of went back to my wrestling mindset where I can’t not do something… I have to finish what I started. I can’t do it. I have to do this and so we did it,” Lunsford said.
Lunsford might not be at a hundred percent heading into the show. But as we all know by now, he brought a worthy physique to the stage. As better as he looked at the show, Lunsford was not sure how he would be placed.
“I thought okay, if I come in looking good, I can be in the top three. I consider that Ramy was the reigning champion from the year before. I thought he would, on paper, come back and be top three and I figured Hadi would also be top three. What would happen in the top three? I didn’t know. So I was thinking maybe third…” He admitted.
Things are way better now and the former 212 Olympia champ is hoping to come in on point at the 2023 Olympia. Given that he is physically in a far better position compared to the last year, the former 212 Olympia champ definitely has the chance to dethrone Hadi Choopan.
You can watch the full workout video here, courtesy of Derek Lunsford’s personal YouTube channel:
Published: 4 July, 2023 | 2:17 PM EDT
Kali Muscle Gets Honest About Depression & Junk Food in Prison, Gives Downsized Physique Update
Fitness influencer and bodybuilder Chuck “Kali Muscle” Kirkendall has taken various measures for his health since a near-fatal heart attack in 2021. In a recent video published on his YouTube channel, Kali discussed downsizing his physique, his diet, and whether or not his image was affected by a sudden drop in weight.
Kali Muscle is an immensely popular YouTuber with over 3.38 million subscribers. His outspoken personality and divisive nature have made him stand out in news headlines. He’s worked out since he was a teenager, and while he was locked up in prison at 19, Kali Muscle has gone to considerable lengths to better his life. However, he paid with more than just time served when he was incarcerated, as he also admits to wrecking his body with junk food.
Even though Muscle isn’t a pro bodybuilder, he’s been involved with the community for a very long time. He is arguably the most outspoken fitness personality against steroids and rampant performance-enhancing drug use. In the past few years, Muscle has seen bodybuilders die at an alarming rate.
Fans took notice of this concerning trend following the death of the late Shawn Rhoden. Within a matter of months, 212 talent George Peterson also lost his life from a suspected heart attack. Last March, the sport was rocked by the passing of Cedric McMillan at 44. Given the tragedies, athletes like Muscle continued to condemn the use of steroids.
Kali Muscle Talks Mental Health Decline, Downsizing Physique: ‘I’m Focused on Trying to Prevent Health Scares’
Kali Muscle said he’s trying to prevent health scares moving forward. Initially, he was worried dropping weight and downsizing would ‘tarnish his image’ with fans and followers.
“Why my mental health is declining… since Nov. 2021, I had my heart attack. Never in my life I’d imagine I’d go through a health scare, all my life I was focused on trying to prevent any health scares or any things with my heart or body.”
“Now I was only 46 having to take all this medication with my friends and family thinking less of me, with the internet thinking less of me. I knew I was going to have to drop down and I didn’t have a problem with dropping weight but I just didn’t want to tarnish or damage my image. My name is Kali Muscle. My meals down at that point to like two meals a day, still working out, still had good energy at the time.
As time goes on, any time I felt something, like on my left side, I was scared. This is a daily occurrence even to this day, thinking I feel something, if it’s gas. If I don’t eat, I get gassy and it goes straight to the left side,” Kali Muscle shared. “I might have a little anxiety attack sometimes,” Kali Muscle said.
According to Muscle, his ‘infatuation’ with becoming buff started when he was in 9th grade when football coaches didn’t let him play.
“Growing up I was a small kid, I was like 90 pounds, and I can show you this picture of me playing football. I was like 90 pounds in 9th grade so they didn’t let me play. So that started my infatuation with wanting to get buff. It was those coaches in 9th grade telling me i was too small. So from then on I was like possessed with getting big.
I used to force-feed myself almost regurgitating. That was my mission. So that went on throughout my whole life. For three months, I wasn’t on nothing. I wasn’t on no testosterone, TRT, I wasn’t on pre-workouts, I was scared to do anything. I went on this 1 mil a day. Luckily for me, it was easy because I wanted to live.”
“Don’t Get Fat, Don’t Get Over Muscular” Kali Looks Back on Prison Cuisine
After going to prison at 19, Kali Muscle remembered eating a poor diet of Top Ramen, Honey Buns, and Snickers daily.
“I’m going to try what Big Boy do. At 19, I went to prison. And I was eating all the crap food, that’s all they have in prison. Because i contribute my health problem to a lot of Top Ramen, saturated foods, I was eating Honey Buns, Top Ramen, Snickers, I’m talking about 4-5 Top Ramens a day with the seasoning packs. I didn’t know about sodium.
A lot of people not eating to sodium. As we all know, heart disease is the number one killer in the U.S. This goes out to all the young people in the world man. Don’t get fat. Don’t get over muscular, stay lean and mean. You get too big you’re going to have skin issues like me.”
Some have questioned Kali Muscle’s recent decision to eat once daily. He worries that his strict dieting may be affecting his mental outlook as he feels depressed.
“That’s when eating once a day came into question. I’ll be like, do I have enough energy or food in my system to keep up with my kids and do my daily go-to things of working, starting businesses, having to work out.”
“I’m at the place where I should be at. That’s what keeps that motivation and grind. That’s what really combats depression. Just think, all of this is on me. I got to take care of my wife, my kids, business partners, I got to make sure we cool. I got to worry about my health, my heart. There’s all these worries and thoughts.”
This isn’t the first time Kali Muscle has gotten brutally honest about his steroid use and longevity. One of his latest YouTube contributions saw him come clean about 13 years of PED abuse. He shared that his heart attack in 2021 was the tipping point. From then on, he stopped taking steroids.
Kali Muscle believes drugs are to blame for bodybuilding deaths. While speaking to fans on YouTube, Kali stressed that the dangers present in the sport prevented him from going pro. He added that if he had pursued a bodybuilding career, he’d be dead today.
As with most bodybuilders, downsizing later in life can be a tough pill to swallow. Just ask bodybuilding legend Arnold Schwarzenegger, who also said that it’s been incredibly difficult to accept his physique at 75 years old having once been the best-built man in the world.
RELATED: Kali Muscle Shares ‘Raw Truth’ About Steroids: “If You’re a Bodybuilder, You’re Risking Your Life
You can watch the full video from Kali Muscle’s YouTube channel below:
Published: 4 July, 2023 | 12:26 PM EDT
Terrick El Guindy On Arnold Schwarzenegger’s ‘Forever Legacy’: ‘He’s an Icon of Modern Times’
Arnold Schwarzenegger‘s overall impact on bodybuilding is tough to measure given his accolades, but Olympia judge Terrick El Guindy gave it his best shot. In a recent Olympia TV YouTube video, El Guindy recapped Arnold Schwarzenegger’s career, evaluated his physique, and named him the most iconic bodybuilder of all time.
No one can deny that Arnold Schwarzenegger is the most famous and recognizable figure in bodybuilding today. But he didn’t achieve that status overnight. He had to work diligently, stay disciplined, and maintain consistency in his pursuits both on and off the stage.
In the 1970s and 1980s, Schwarzenegger dominated the sport with his unique and impressive physique highlighted by his massive biceps and full chest. These features set him apart from the rest of the IFBB Pro League competitors at the time.
En route to winning seven Sandow trophies, Schwarzenegger faced some cutthroat opponents during his tenure, such as Frank Zane and Sergio Oliva, who both won the Mr. Olympia title three times. He also had a close call with Mike Mentzer, who many think should have beaten Schwarzenegger in the controversial 1980 Mr. Olympia comeback, like Samir Bannout. Looking back on his career, Schwarzenegger mentioned that Oliva was his toughest opponent by far.
Aside from bodybuilding, Schwarzenegger has enjoyed great success as an actor, philanthropist, and politician. He continues to take part in TV shows and films, many of which have gained considerable traction over the last few months. To honor one of the greatest talents of this generation, bodybuilding judge Terrick El Guindy took a closer look at Schwarzenegger’s career and accomplishments.
Terrick El Guindy Reviews Arnold Schwarzenegger’s Documentary, Physique, and Legacy
El Guindy named Schwarzenegger the greatest icon in bodybuilding.
“I loved this documentary. Arnold Schwarzenegger is the greatest icon in bodybuilding and for many of us, the greatest icon in the acting world. Who doesn’t love his movies? Arnold Schwarzenegger is a legacy and will be a legacy forever.”
Then, El Guindy shared his thoughts on Arnold’s physique before he went on to become a dominant champion.
“This guy has very very large clavicle bones, huge structure, he’s massive. But he needed to be more conditioned to overcome the winner Frank Zane. Now, Arnold is a younger competitor he has all the potential but in order for him to beat some of these smaller more experienced bodybuilders, he’s going to have to work on his conditioning.”
El Guindy said Arnold’s initial goal was to be like his idol Reg Parks.
“His hero was Reg Park. Yes. Hercules. He was always always thinking about him. He wanted to be like him. He saw him in the movies, he saw him in the magazines, and eventually, he met him in London. He was the Arnold for Arnold Schwarzenegger. And yes, Reg Park is one of the greatest bodybuilders of all times and he was Arnold’s hero. Like everyone else, Arnold always, and like us, had a hero.”
El Guindy took a closer look at the physique Schwarzenegger brought to 1968 Mr. Olympia where he lost in second to Frank Zane.
“He came to America to compete in 1968 against Frank Zane. He thought – he was convinced – that he was going to win that competition. He was the big shot in Europe. Everybody knew him and he did not win. He came in second. He was huge but he wasn’t conditioned. He lost to Frank Zane who eventually became a great friend along with Franco Columbo and helped him become more conditioned for the future. Frank Zane and Franco Columbo are the two bodybuilders that truly helped Arnold become better,” said Terrick El Guindy.
Lastly, El Guindy underlined Arnold’s courage and said he continues to ‘carry the legacy of bodybuilding for all of us.’
“Arnold was very courageous in this documentary, opening up to all his great victories but also some of the mistakes that he has made in life. He has succeeded after all. He has managed to have a great career and a great family life. And I commend Arnold because all of us make mistakes and Arnold just like any other human, has made mistakes but he has survived. He has survived from the beginning to the end to become this icon of modern times. Arnold Schwarzenegger lost many friends like Franco Columbo, he lost his hero Reg Park, but he continues to carry the legacy of bodybuilding for all of us.”
Schwarzenegger recently looked back on the struggles he encountered during his acting career. In an honest interview with Academy Museum, ‘The Austrian Oak’ talked about an ‘unbelievable turnaround’ in acting despite some in the industry suggesting that his muscles and accent would get in the way of procuring movie roles.
Bodybuilding hasn’t always been as mainstream or accepted as it is nowadays. Schwarzenegger has discussed this at length before. However, he believes the turning point for the sport’s popularity came following his role in the popular docudrama Pumping Iron in 1977.
Having built his name with seven Mr. Olympia titles, acting projects, politics, and philanthropy, Schwarzenegger’s story shows what is possible from someone who started from very humble beginnings.
RELATED: Arnold Schwarzenegger Reveals The Reason For Using The ‘Suicide Grip’ For Bench Press
You can watch the full video from the Olympia TV YouTube channel below:
Published: 4 July, 2023 | 9:34 AM EDT
9 Foods That Combat Hot Flashes
It’s a typical weekend. You are relaxing on the couch, looking forward to your well-deserved break from work. But then, you feel a sudden bout of intense heat. You try fanning yourself and turning up the AC but to no use. When nothing does the trick, you have this irresistible impulse to douse yourself with cold water or stick your head into the fridge. And then, as if a switch were flipped, all of it stops.
This rollercoaster ride you just experienced was a mild episode of a hot flash, or, as the British would say, a hot flush.
According to Tania Lugo and Maggie Tetrokalashvili (Nassau University Medical Centre), “Hot flashes are sudden-onset, spontaneous, and episodic sensations of warmth usually felt on the chest, neck, and face immediately followed by an outbreak of sweating.” [1]
Who Can Experience Hot Flashes?
Although both men and women can experience hot flashes, the rate is significantly higher among older women. More than 50% of women in the early stages of menopause also experience this. A vast majority, nearly four-fifths, of women in their menopause endure long episodes of hot flashes. It worsens as they enter the later stages of menopause before steadily decreasing. Women, regardless of their age, who have undergone surgery to remove their ovaries (Oophorectomy) also experience hot flashes. The medical jargon for hot flashes is vasomotor symptoms (VMS). [1][2]
Causes of Hot Flashes
Sweating buckets like there is a broken faucet in your body is not something anyone would enjoy unless they were in a gym. Several women have reported having to change their outfits several times a day after being drenched in sweat. Sleepless nights, brain fog, anxiety, etc.—the torture is endless.
Sadly, despite extensive studies, the exact cause of this aggravating condition is unknown. Most studies simply attribute this to a hormone imbalance. Women’s estrogen levels in their menopause rapidly reduce, and very little estrogen is produced during postmenopause. This does not mean hot flashes will persist forever after menopause. Studies show that it is not the low levels of estrogen but rather the sudden decline in its levels that may be the cause. [3]
Our brain also has a pea-sized supervisor called the hypothalamus. It acts as our body’s thermostat and regulates our temperature. It has been recognized that dysfunction in its temperature control mechanism also causes hot flashes, although researchers are yet to discern why this dysfunction occurs.
Hot flashes occur in men due to an imbalance in testosterone levels. This doesn’t occur under normal circumstances. However, treatments like androgen deprivation therapy reduce testosterone production to prevent the growth of prostate cancer. Around 80% of the men who undergo such treatments experience hot flashes.
Effects of Hot Flashes
Different people experience hot flashes differently. Your skin turns red, your heart beats faster, and you sweat. Most women experience this during the night (night sweats) and, in most cases, cannot go back to sleep. Luckier people experience hot flashes for less than a minute. But they could also last up to several minutes. After sweating profusely, many people also have chills.
Women may experience hot flashes for a couple of months. A small group of women have experienced hot flashes for 30 years. [4]
Dealing with hot flashes is particularly challenging, as they not only disrupt your daily activities and sleep but also have a huge emotional impact. The lack of sleep and discomfort it causes often lead to anxiety, social withdrawal, or, in extreme cases, cognitive impairment.
Foods To Manage Hot Flashes
Other than therapies and lifestyle changes, you can control your vasomotor symptoms by improving your diet. You can certainly minimize hot flashes by including certain foods in your diet. Here are the top nine foods that help fight hot flashes:
1. Fruits and Vegetables
Obesity and a high BMI are some factors that easily trigger hot flashes. Eating nutrient-packed foods such as fruits and vegetables reduces your weight and waters down the intensity of your hot flashes. Soon you’ll be experiencing fewer hot flashes per day.
Replace your breakfast with a green smoothie made of celery, spinach, avocado, or aloe. It curbs your hunger by increasing satiety and managing your weight. It also aids in digestion, which in turn saves a lot of the body’s energy and, in turn, keeps the body cool. Foods like apples, green leafy vegetables, etc., that have a high percentage of water content also help keep the body cool. [5]
2. Tofu and Soy
Phytoestrogens in soy-based foods like tofu and tempeh act like wonder drugs for hormone imbalance. When consumed, it exhibits the same outcome as estrogen in the body. This can remedy the problems caused by decreased estrogen levels in menopausal women.
A study published in the British Journal of Clinical Pharmacology in 2014 proved that including soy protein in the daily diet significantly reduced the frequency of hot flashes. However, it takes a long time to show a significant effect. The phytoestrogens present in soy products are called isoflavones. To reap the maximum benefits of these phytoestrogens, use unprocessed soy products like tofu. Simply replace cheese with tofu in your recipes. With its lower fat content, tofu is a healthier choice for consumption. [5][6]
3. Flaxseeds
This plant-based source of phytoestrogens can set your hormonal scale straight. The phytoestrogens present in flaxseeds are called lignans. Flax Seeds also contain omega-3 fatty acids. It is also said to reduce breast cancer, although studies don’t provide strong evidence. Simply replace eggs with a mixture of ground flaxseeds and water in your recipe for pancakes, muffins, cookies, etc. It adds a nutty taste to it and provides more nutritional value. [5]
4. Salmon
Salmon is a rich source of vitamin D and omega-3 fatty acids. Consuming a gram or two of fish oil helps alleviate the symptoms of hot flashes.
5. Apple Cider Vinegar
Although not extensively researched, apple cider vinegar is said to reduce the frequency and intensity of hot flashes. Several studies show that it aids in weight loss, and when consumed after meals, it lowers blood sugar levels.
6. Lemon Juice
The benefits reaped by drinking lemon juice every day are endless. It helps with digestion, prevents kidney stones, controls weight, and reduces the risk of anemia. Women with high blood sugar levels experience severe hot flashes. Lemon juice, which can lower blood sugar levels, can reduce hot flashes. [7]
7. Cucumber
The high water content of cucumbers makes them an effective cooling food. This helps with hot flashes by reducing your body temperature. You can add cucumbers to your water and drink it instead of plain water.
8. Sunflower Seeds
Sunflower seeds are rich in Vitamin E, which is said to reduce the occurrence of hot flashes by more than 30%. You can easily mix them into your pancake mix or your oatmeal. [10]
9. Mushrooms
Mushrooms contain a mineral named selenium, an antioxidant that reduces stress and heart problems. The adrenaline produced by stress is a common trigger for hot flashes, and this can be prevented by including mushrooms in your diet. [8]
Foods To Avoid To Limit Hot Flashes
You should avoid processed sugar in sweetened drinks, candies, cakes, biscuits, and pastries, as they can lead to volatility in blood sugar levels and cause hot flashes. Also, drinks with caffeine, such as coffee, chocolate drinks, and colas, should be avoided, especially when they are hot. High temperatures increase the intensity of hot flashes. Again, spicy foods and sauces like chili and Wasabi that can elevate your body temperature should be avoided. Also, women should avoid red wine to reduce the risk of hot flashes.
Ways To Prevent Hot Flashes
Several factors can cause your body to experience a hot flash. Steer clear of them, and it can lower your chances of experiencing hot flashes. Some common triggers for hot flashes that you need to look out for are:
Stress Less
Stress is a one-size-fits-all key to a myriad of health issues. Hot flashes are just one more in a long line. Everyone has experienced that sudden burst of adrenaline when we are anxious or feel cornered. However, this sudden burst of energy also gets your heart racing and your blood pumping, and you feel more alert than ever. These responses could get worse and turn you into a hot mess. While we cannot choose not to stress out, we could certainly learn some techniques to calm down when that happens. Yoga and meditation are some ways to cope with stress. Relaxation techniques help dial down the magnitude of heat you feel due to stress.
Environment
The general temperature of our surroundings is a key factor in hot flash experiences. Many people experience hot flashes, even when it’s winter outside. However, it is far worse when the temperature is higher. Skip wearing multiple layers and instead wear loose, breathable outfits. Keep windows open when you can, and skip the sauna. Hot electronics like heaters or hairdryers can trigger hot flashes by raising your body temperature.
Abstain from Alcohol and Smoking
Consuming alcohol also makes your body exhibit symptoms similar to hot flashes. When drunk, your blood vessels dilate, your heartbeat increases, and your face turns red. Now you are just one symptom away from experiencing a hot flash. A couple more drinks, and you will feel the familiar, dreadful feeling of heat spreading through your body.
Although it is strongly advised to abstain from alcohol, you could alternatively use ice cubes or fruit to have a more cooling effect and try not to tempt fate by having more than one drink. Smoking also accelerates the heart rate and blood flow.
Avoid Spicy Foods and Hot Beverages
Spicy foods contain a little fireball named capsaicin, which causes a burning feeling in our mouths. Spicy foods not only induce heat but are also said to dilate your blood vessels. So, hard pass on that. But if you are particularly fond of spice, dial it down – a lot. You should also avoid hot beverages like coffee to avoid potential risks. If you absolutely cannot live without caffeine, try anyway. As a last resort, go for iced coffee.
Exercise Cautiously
Yes, exercise can trigger hot flashes too. While there is no question that exercise is a crucial contributor to good health, it’s not all sunshine and rainbows for menopausal women. Every time you try to sweat the extra calories away, your heart pumps faster, your blood flows faster, and you sweat more. You are not just burning calories; you are also sending an open invitation to hot flashes. However, do not use this as an excuse to skip the gym or exercise.
You can cope by staying close to fans, windows, or air conditioners. Avoid intense workouts and cool down with an ice bag or wet towel. [9]
Frequently Asked Questions
Are hot flashes the same as fever?
No, they are not the same. Fever exhibits a drastic change in body temperature, which you can notice using a thermometer. On the other hand, hot flashes last only a few minutes.
At what age do hot flashes stop?
Women may experience hot flashes for a couple of months or two years. It varies for each woman. In rare cases, women may experience hot flashes well into their 60s.
How to manage night sweats?
Make sure your bed is not too warm. If you can’t take a cold shower before sleeping, place ice water near your bed to drink or use as a cold compress when night sweats occur. When nothing brings relief, consult a doctor to get mild sedatives to help you sleep better.
Why does my face turn red when I’m experiencing a hot flash?
During hot flashes, the body tries to eliminate heat through vasodilation. The increased blood flow to the face can turn it botchy or red.
Can hot flashes occur for any other reason besides menopause?
Yes. Although rare, men undergoing treatment for prostate cancer can experience hot flashes. Women on some medications or with thyroid issues may experience hot flashes even if they are not in menopause.
Conclusion
Hot flashes throw a wrench into regular routines. Making huge changes to your lifestyle is not as easy as it sounds. It takes serious effort. With proper planning and a healthy lifestyle makeover, you can avoid the worst of hot flashes and stay cool!
In addition to incorporating these foods, it is essential to follow certain lifestyle tips for your overall well-being during menopause. With these tips, embrace a more balanced and enjoyable menopause.
References
Lugo, T., & Tetrokalashvili, M. (2022, December 19). Hot Flashes – StatPearls – NCBI Bookshelf. Hot Flashes – StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK539827/
Hot flashes in men: An update – Harvard Health. (2019, March 18). Harvard Health. https://www.health.harvard.edu/mens-health/hot-flashes-in-men-an-update
Bansal, R., & Aggarwal, N. (n.d.). Menopausal Hot Flashes: A Concise Review. PubMed Central (PMC). https://doi.org/10.4103/jmh.JMH_7_19
Skaznik-Wikiel, E., Traub, L., & Santoro. (2016). Menopause. In Endocrinology: Adult and Pediatric (7th ed., Vol. 2, pp. 2310-2322.e4). W.B. Saunders. https://doi.org/10.1016/B978-0-323-18907-1.00135-9.
Beezhold, Bonnie, et al. “Vegans Report Less Bothersome Vasomotor and Physical Menopausal Symptoms Than Omnivores.” Maturitas, vol. 112, Elsevier BV, June 2018, pp. 12–17. Crossref, https://doi.org/10.1016/j.maturitas.2018.03.009.
Li, L., Lv, Y., Xu, L., & Zheng, Q. (2015, March 23). Quantitative efficacy of soy isoflavones on menopausal hot flashes. British Journal of Clinical Pharmacology, 79(4), 593–604. https://doi.org/10.1111/bcp.12533
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Flex Lewis Starts Physique Transformation for Nov: “I Want to Be Bigger, Stronger & Faster”
Flex Lewis, a 212 bodybuilding superstar, intends to transform his physique over the next four months. In a recent Instagram post, Lewis announced his plans to get in the best shape of his life post-bodybuilding, where he hopes to be bigger, stronger, and faster than ever.
“This is a true challenge, with the last challenge it was 2018 in my last Mr Olympia prep. This is something I have missed, and anyone inspired to start their own journey/ transformation let’s all do it together,” shared Flex Lewis.
Lewis built a successful career in the 2000s with shocking mass, dry conditioning, and muscle maturity. He is well known for his intense training methods as well as his huge forearms and biceps. During his respective tenure, Lewis left nothing in the tank, having not only secured seven 212 Olympia titles but defeated heavy hitters who shared the stage with him, such as Derek Lunsford, Shaun Clarida, and Kamal Elgargni.
Given his success in 212 Bodybuilding, all signs pointed to Flex trying out the Open. And despite rumors about his potential switch, it never materialized. Instead, Lewis decided to retire on top last May. He’s enjoyed retirement since stepping away but has kept up with his training and physique. With all that Flex has accomplished, he said the only way he’d return is for a seven-figure payday.
Flex Lewis is now ready to once again transform his physique. His birthday is Nov. 15, and he has made it clear he plans to include fans on his journey to becoming bigger, stronger, and faster.
“The Big 4-0 is Coming, It’s Time for a Challenge!” – Flex Lewis Announces Physique Transformation Goal
According to Lewis, he plans to showcase this journey on Instagram and YouTube. Before turning 40, he is aiming to become bigger, faster, and stronger. Lewis’ primary goal is to better his cardiovascular health.
“July 1st, I’ll be doing my own personal challenge and I would love to welcome you guys with me on that journey. Again, you don’t have to follow a particular challenge just do your challenge and commit yourself to the process. Nov. 15 is going to be my birthday, I’ll be turning the big 40. And on that day, I want to be in the best shape I have been in a number of years, I want to be stronger, faster, much more better looking.”
“We will be doing a lot of things that mentally, physically tax me, and I’m very much looking forward to the challenge. The last time you followed me was on the 2018 Mr. Olympia prep where obviously you know, I held my hat up and left it on the stage at that time. You guys have been asking for various challenges and diets, so here it is,” shared Flex Lewis.
Moving forward with the challenge, Lewis intends to try out different sports with the world’s best athletes.
“The BIG 4-0 is coming in a few months and it’s TIME for a Challenge!!!–I have been talking and doing more things outside of my wheel house, doing things that excite me and at the same time scare me. Trying new avenues I have discovered a new love. That love is for my podcast @straightouttathelair.Never did I think I be a podcast host, as most know I never went on many in my whole career.This has now set the tone of what else can I learn about myself during a challange, a journey all whilst becoming the best version of myself a bigger, stronger, faster version of myself.–Although getting myself back into great physical shape, my plan is to also be in the best cardiovascular shape. I will be training with the worlds best athletes in different sports, my hopes are to discover a version of myself I have not yet seen. And most importantly having the best mindset during this journey will be something I strongly focus on.–Follow on ALL socials from:– Instagram (here)– The NEW YouTube channel where all the vlogs and training will call it’s home (Please Subscribe)– Podcast: Straight Outta The Lair– My private FACEBOOK page:Flextraordinary Challange–The private Facebook page is where I will be sharing most of the stuff. Yet I will be posting on all platforms the majority of the challange will be on there. I have some exciting things in store. ALL FREE even if that had to be said.–There’s no plans, it cookie cutter diets this is a commitment to oneself. Your path is yours as mine is mine. Just commit to see the best version of you and you will truly be shocked just how much you can achieve.” Flex Lewis shared.
Flex Lewis isn’t the only high-profile bodybuilding veteran keen on transforming his physique. Former four-time Mr. Olympia Jay Cutler has dominated discussions online with his ‘Fit-for-50’ challenge. Cutler’s birthday is in August and he’s lost 15 pounds on the journey. Judging by Cutler’s latest update, it appears he’s well on his way to presenting one of the best 50-year-old physiques ever seen.
Similar to Flex Lewis’ challenge criteria, 1990s standout Kevin Levrone is also transforming his body and lifestyle. Last year, he laid out the 12-week fitness challenge he committed to. He’s shared a number of endurance-based training sessions for cardiovascular health, agility, and endurance.
RELATED: Flex Lewis Shares Top 3 Movements to Build Olympia-Worthy Chest: “Control Is Key”
Considering Flex Lewis’ impact on the sport in retirement, his fitness challenge is sure to motivate his followers who last saw him in action at the 2018 Olympia where he won his final title.
Published: 3 July, 2023 | 5:52 PM EDT
Mitchell Hooper Speaks Out About His Struggle With Mental Health And Suicidal Thoughts
Mitchell Hooper is coming off one of the greatest rookie years in the history of Strongman. So, many people wonder what exactly it is that makes him such an incredible athlete. Well, the 2023 World’s Strongest Man recently sat down with another champion, the 7x Mr. Olympia in the 212 class, Flex Lewis. The pair conducted a two hour podcast on Lewis’ YouTube channel where they touched on numerous topics, including mental health struggles, the benefits of winning big competitions, the sacrifice needed to become the best, and more.
Mitchell Hooper Talks About Reaching The Top
Mitchell Hooper opened up by explaining what his thought process was going into the 2023 World’s Strongest Man. Despite winning the 2023 Arnold Strongman Classic shortly before, Mitchell still did not think his chances of winning the title were large.
This comes due to the fact that the events at the 2023 WSM were not the ones that Hooper excels in usually. However, he still managed to put in an effort and win the competition.
“It was, if you know the events and you know what I’m good at, it was a more than perfect performance… In my estimation, I probably have three or four more chances at the most to win, and the odds that all of those go perfectly are very low. So, I thought I had about a 25% chance.”
Related: ‘I Was in Serious Danger’: Mitchell Hooper Breaks Down 2023 World’s Strongest Man Win
Mitchell Hooper was then asked how he managed to achieve the greatest thing in Strongman after just one year in the sport. He revealed that experience has benefited himself the most, as he now knows how to approach different events and develop a tactic for the competition.
“I don’t know if I’m that much stronger than I was 12 months ago, but I’m just a much smarter athlete. Obviously, the strength creeps up over time, but it’s just execution. I think that’s the important thing, your performance can vary a little bit physically, but psychologically your coils have vast differences in performance.”
Mitchell Hooper also believes that he is extremely gifted in the genetic department, since he has been able to succeed in multiple sports. Even in Strongman, he has not sacrificed his health, family life, business, or similar stuff, but still came out on top. However, Hooper believes that he has to give back to the sport due to this.
“I haven’t sacrificed as much as a lot of other guys. I haven’t given up areas of my life that other guys have given up. I have my health, I have business outside of Strongman, I’ve got a good relationship with my family, and I still spend time with them every week… It’s a responsibility to give back…”
How It Feels To Be a Champion
However, even after getting some money from Strongman, while also gaining fame, Mitchell Hooper is still most proud of being the greatest in the world at one particular sport.
“I am actually one. Number one. Just winning is not important to me, just to reiterate, but just the knowledge that you’re at the pinnacle of the world in anything is ridiculous.”
Mitchell Hooper’s Mental Health
Despite being in a comfortable place currently, Mitchell Hooper reveals that he experienced very difficult hardships during his career. This comes regarding his mental health, as Hooper opened up on the podcast, touching on a topic that he has not even talked about with his family.
“Going into Arnolds, it was probably one of the most difficult times of my life. I’d speak to my coach a couple times a week, and if you watch him going up to me after, you can see that I’m fighting back tears. And it’s not tears of joy, it’s tears because there were times I didn’t think I was gonna make it here.”
Mitchell Hooper then reflects on the past year in Strongman, revealing that he did not feel as good mentally as his success would make it seem. However, many people look from the outside and comment on his character and life without really knowing anything.
“You’re getting assessed by people on your character who don’t know you… Mental health-wise I probably haven’t had the year that a lot of people would expect… I am a victim of my own success.”
Mitchell Hooper revealed that his mental health problems have almost pushed him overboard before, as he was thinking about the worst outcome possible.
“The hardest bit of all of this is that I know that my family listens to this, and this is stuff that I’ve never spoken about before. But, I’ve sat by myself in the bathroom, looking up train schedules like when I could go to the train track,” Hooper states, further explaining “Like looking up a train schedule of when I could go lie on the tracks.”
This was not the only time when Mitchell Hooper was prepared to take his life, as he prepared everything once more, but luckily talked himself out of it at the last second.
“I had a rope, I drove into the woods and I was sitting there and thinking ‘am I going to do this or am I not’. Also learning about tying it correctly, and knowing how to do it all, and looking at the trees thinking which one should I choose. Eventually I said if I’m not there (the basketball game) it will raise concern.”
Mitchell Hooper states that the moment when he decided to not take his life and go to the basketball game was one of the most powerful feelings he has ever had. Furthermore, he compared his situation with people who attempted to take their life by jumping from the Golden Gate Bridge, but changed their thoughts after surviving.
“You’ll never be sure that it is not what you want to do, as in the moment when you decide that you don’t do it. It is almost a classic thing. Every person who survived off of the Golden Gate Bridge has said ‘As soon as my feet left the bridge, I didn’t want to do it’”
However, Mitchell Hooper found that accomplishing stuff, whether that is in sport, business, or just helping people, helps him sort out his mind.
“The more fulfilled I am, the less likely it is to happen. And fulfillment is not happiness.”
Watch the full podcast here:
Related: A Look into World’s Strongest Man Mitchell Hooper’s Day
Mitchell Hooper is currently on a win streak, having won all three competitions in which he took part this year. However, he is focusing on other aspects of life apart from Strongman as well, as he has been doing some bodybuilding workouts, collaborating with CrossFit athletes, and taking on some fun challenges in the gym.
Published: 3 July, 2023 | 2:05 PM EDT