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19 Pull Up Variations From Beginner to Advanced

It is not an exaggeration when I say pull-ups are the best exercise of all time to train the back.
Even if you have access to every piece of gym equipment in the world, a simple pull-up bar will give you the best back workout possible.
Can’t do a pull-up? Don’t worry – its many variations, regressions, and progressions mean you can get an absolute killer back workout regardless of your fitness level.
So, to make sure you get what you came for, this article will walk you through every pull up variation there is, from beginner to advanced.
Table of Contents:

What Are Pull-Ups?
Major Muscle Groups Involved
How To Do A Pull-Up With Proper Form
Benefits Of Pull-Ups
5 Beginner Pull Up Variations
14 Advanced Pull Up Variations
FAQs

Find out why the pull-up is the one upper-body exercise you need to build a massive back!

What Are Pull-Ups?
Pull-ups are a compound upper body exercise consisting of grabbing a bar and pulling yourself up. Hence the term “pull up.” But what seems like a pretty basic exercise is actually very deceiving.
A pull-up is an extremely challenging upper-body exercise that not many people can do, particularly with good form. Further, although they are simple in concept, they are highly effective at training multiple muscle groups simultaneously.
As mentioned above, they are perhaps the best back exercise you can do.
Are Pull Ups Hard?
Because pull-ups are bodyweight exercises, they will test your relative strength, AKA the measure of how strong you are compared to your size. As such, to succeed with pull-ups, you need to improve two things.

Your body weight or body composition. Pull-ups will be significantly more challenging if you carry extra weight around in the form of fat. Think of it like this; some people will add weight to their pull-ups to make them harder. You are doing that naturally when you have excess fat.
Your total upper body pulling strength. Even if you have barely any fat on you, you won’t be pulling yourself up anywhere if you’re not strong.

Because of these two variables, pull-ups can be used to improve strength, muscular endurance, and body composition.
What Are The Major Muscles Trained By Pull-Ups?
The pull-up will train every single pulling muscle in your upper body, including your back and biceps. In addition, your core will also get a crazy workout as it’s engaged to help maintain stability.
Here’s a quick list of what you’re going to be training.

Lats
Traps
Rear Delts
Biceps
Core

How To Do A Pull Up Correctly
You need to use proper form to get the most out of each rep, just like any other exercise. While you’ll probably find doing pull-ups with good form harder, they’ll become easier with time as you gain muscle and strength.
How to do a Pull Up:

To do a pull-up, you will first need a pull-up bar. It can be a specific pull-up bar, a pull-up bar on a rack, or even a sturdy tree in times of need. Most people can access one, so this shouldn’t be an issue.
Grab the bar with an overhand grip so that your hands are placed slightly wider than shoulder-width apart. It shouldn’t be dramatic, but your arms should point up at a bit of an angle when in a hanging position. Be sure to wrap your hands around it and get a good grip.
Begin the movement in a dead-hanging position, hanging from the bar with no muscle activation. Tighten your core, and bring yourself into an active hanging position, drawing your scapula backward. An active hang puts you in the correct position to generate maximal power.
Pulling your scapula back should also make you lean back so that your chest points slightly upward. This is the correct position to provide every rep with as much bang as possible.
Brace your core, and pull yourself up by driving your elbows down and pulling the bar to your chest. Throughout the motion, your shoulders should remain back.
Continue pulling until your chin goes entirely over the bar. Hold for a quick second, and then allow your body to lower slowly.

3 Benefits Of Pull Ups
There are a ton of benefits of pull ups. In fact, I could spend all day talking about them but instead, I’m going to touch on a few of the big ones so you better understand why you should be doing them.
1) You Can Do Them Anywhere.
Pull-ups can be done just about anywhere with just your body weight and a bar, making them a vital exercise to train on the go. Even if you don’t have access to a gym, you can get creative and use trees or other structures.
Considering how important pull ups are to building your back, you may even want to get one of these 7 Outdoor Pull Up Bars to ensure you’re set up to do pull ups.
2) There are plenty Of Pull-Up Variations.
Anyone who says you can’t improve muscular strength with bodyweight exercises has never read this article. There are a ton of variations, even horizontal pulling ones! Regardless of your fitness level, there’s always a pull-up variation you can do.
3) You Focus On Body Composition.
As mentioned, improving your body composition is a surefire way to improve on pull-ups. It’s also safer and easier to get down to a decent body weight before doing regular pull-ups.
Start with easier pull-up variations, progressing to a more advanced one as your strength and body composition improve.

5 Beginner Pull-Up Variations
These pull-up variations will start with the easiest and then get progressively harder. You’ll want to start somewhere in this section if you can’t do a full pull-up.
The instructions I went over for normal pull ups will give you a good foundation for every pull-up variation. Therefore, instead of providing start-to-finish instructions for each of the pull up variants, I’ll simply discuss their differences from the standard version.
1) Lat Pulldown And Treadmill:

You might be thinking, how is using a treadmill and doing lat pulldowns a pull-up variation? The truth is: This is a perfect starting point for many people.
Having been in the fitness industry for years, I’ve seen our fair share of personal trainers trying to force their clients to do an exercise they just can’t do. This helps no one, as it kills confidence and stalls progress. Instead, it’s important to start within your current abilities rather than force something because you’re “supposed to” do it.
If you’re at a level where you can’t even hold yourself on a bar, that’s fine! You’re much better off training the same muscles with the lat pulldown while you drop weight and gain strength. Walking or jogging on the treadmill is one option for weight loss, but any mode of cardio that works for you is great. Once you’ve got a few weeks of this variation under your belt, you can progress to machine pull-ups.
2) Machine Pull Ups:

Next on our list are machine pull-ups. A machine pull-up is a machine that has a pull-up bar attached to a weight tower. You can then fold down a support system for your body where you can kneel. This platform is attached to weights which offsets your total body weight.
These make doing pull-ups much easier as they essentially make you lighter. While these have a role to play in pull-up progressions, much better beginner pull-up variations are available. It’s a common mistake to start using a pull-up machine and never stop. Instead, make it your goal to move off the pull-up machines as fast as possible.
Why?
Because your knees are planted on the pad, your body can’t sway, eliminating your core involvement. You’ll not only need to activate your core in later variations, but it’s generally a good practice for both function and physique.
3) Australian Rows/Inverted Row:

Australian rows are similar to a pull-up in that you’re hanging upside down from a bar, but your feet remain on the floor, and you’ll pull at a ~45-degree angle.
These will teach you to control your body weight and prep you for your first regular pull-up. Mess around and use various grips such as:

Wide grip
Narrow grip
Overhand grip
Underhand grip

4) Jumping Pull-Ups/Negative Pull Ups:

Exactly what they sound like, jumping pull-ups can be used in conjunction with machine pull-ups.
Grab a pull-up bar with the same hand width as a traditional pull-up. When ready, you’re going to jump as a way to help pull yourself up. Because of this, you will need a shorter pull-up bar or use a box of some sort as a platform.
Once you jump and pull yourself to the top position, hold yourself briefly before you let yourself down. Ideally, you will be able to extend the time you hold yourself.
When ready, you will want to slowly lengthen the time you hold yourself up to 5 seconds. As you come down, you will begin by doing a slow, controlled drop that gradually gets longer over time.
During your eccentric contraction on the way down, your muscles can produce more force, so it’s easier to lower yourself than pull yourself up. More so, eccentric contraction is responsible for more significant muscle damage and, ultimately, building muscle.
5) Resistance Band Pull Ups:

Once you can easily knock out jumping pull-ups, move on to banded pull-up variations. These are the preferred assisted pull-up variation, as they still allow your body to hang freely.
Set up the resistance bands so that they are secure. You can then put your knees inside the loop or your foot, depending on the height of the bar and your band. I like to advise my clients to use just one foot.
14 Advanced Pull-Up Variations
The next progression after resistance band pull ups is a standard pull up. Once you do one pull-up, continue training until you can do 6+. Then, you can start messing around with some of the advanced variations.
Remember that you can do regular pull-ups alongside advanced pull-up variations. For example, depending on your training split, you could alternate styles weekly, or train pull-ups twice a week, using one variation one day and another one the second day.
1) Weighted Pull Ups:

Weighted pull-ups can be applied to a regular pull-up or any of the below exercises. Depending on your pull-up variation, using a kettlebell is the easiest way to add weight. The handle makes a natural loop that you can stick your foot through.
A more secure method, however, is using a dip belt. These look similar to a weight belt yet have a chain attached to the front. This design allows you to connect it to various weights, so you don’t need to think about holding anything while training.
You could also use a weighted vest if you have one. And if you don’t, head over to our article on the 9 Best Weighted Vests to grab one.
2) Different Grips:

You can also change up your grips on pull-ups and pull-up variations. Here are a few ways to change things up:

Use a close grip or narrow grip
Mixed grip. One hand uses an overhand grip, while the other arm uses an underhand grip
Wide grip
Neutral grip (if you have access to the right pull-up bar)

3) Chin Ups:

When discussing pull-ups vs chin ups, chin-ups are similar to pull-ups, yet you use a supinated grip (underhand grip with palms facing you), which changes the biomechanics. The shoulder joint comes out in front of the body and allows the use of your bicep.
We like chin-ups as they engage multiple muscle groups more than pull-ups due to the biceps. They’re generally easier to do at first, so you can use these as a stepping stone or in conjunction with pull-ups.
4) Commando Pull Ups:

Commando pull-ups are an awesome advanced variation that involves grabbing the bar with one hand in front of the other.
From here, you’ll lean back slightly farther than regular pull-ups as you pull your body up. You will need to guide your head to go either left or right of the bar. I like to alternate our head and hand positions regularly and evenly, allowing the body to train in every possible position.
5) Towel Pull Ups:
If you’re looking for exercises to improve your grip strength, a towel pull-up is it.
Towel pull-ups are performed by throwing a towel over a pull-up bar so the two ends hang down on each side. Grab each end with one hand using a neutral grip. From here, you will just do a commando pull-up. Another variation is to use two towels and place them apart so that you can use a regular hand grip width.
Because of the added grip pull challenge, your forearms will be on fire as you knock out reps. These are very popular among some MMA and BBJ combat athletes as they need a strong grip strength to succeed.
Towel Pull Up Demo on YouTube
6) Clapping Pull Ups:
Clapping pull-ups are a form of ballistic exercise that require you to pull yourself up using an explosive pull.
Your pull should be powerful enough to propel your body up, let go of the bar and clap, catch the bar, and then lower yourself down.
Clapping Pull Up Demo in YouTube
7) Side Pull-Ups/Finger Pull Ups:
A one-sided pull-up starting position is the same as regular pull-ups. Retract your scapula and begin to pull your body up. However, you will pull your body up to one side instead of going straight up.
This pull-up variation aims to overload one arm so that it must lift most of your body weight. When doing these, there are two ways you can perform them:

Alternate between each rep. This will be the easier method
Do one side at a time. As there’s no rest, these are exponentially harder.

If you want, you can use progressive overload for this pull-up variation with “finger” pull-ups. These are performed by basically taking away fingers on your support hand (non-lifting hand). Even though your hand is still holding the bar, moving a finger makes it significantly harder.
Continue to take away fingers until you’re doing perfect one-sided pull-ups while the support hand is using just one or two fingers.
Side Pull Up Demo on YouTube
8) Archer Pull Ups:

Archer pull-ups are similar to a side pull-up but a bit more intense and look pretty badass. You’ll start with an extra wider grip, but as you pull your body to one side, you will extend your support hand so that it straightens while the hand is on top of the bar, not holding it.
Your non-working arm only acts as a lever in this variation.
9) Typewriter Pull Ups:
Typewriter pull-ups are basically archer pull-ups that stay in the top position and go back and forth, side-to-side, like a typewriter.
Once you pull yourself up to one side, you will keep your body at the same height for the entirety of your set. While still up, pull your body to the other side and have your hands switch positions. Go back and forth for the desired reps.
One way to make these significantly harder is simply slowing the movement. Once these become relatively easy, focus on slowing down how long it takes to go from one side to the other.
Typewriter Pull Up Demo on YouTube
10) Head Bangers:
Head bangers are a great pull-up variation that isn’t seen often since they require significant body strength and control. When doing these, start with an underhand grip at a natural width.
Pull yourself up to the top position and hold yourself. Instead of coming down, you’ll extend your arms and push your body backward. Realistically, your body will likely lose some height as you push yourself out further. However, you want to try and mitigate this.
When ready, pull your body back closer to the bar. Continue this motion as long as possible. It almost looks like you’re doing a barbell row standing straight up and in the middle of the air.
Head Bangers Demo on YouTube
11) L Pull Ups & Human Flag Pull Ups:

Human flag pull-ups, also known as front lever pull ups or pull-up rows, are another challenging pull-up variation not utilized enough. A front lever is when you can keep your body parallel to the ground and completely erect with only your arms holding on to a foundation.
It’s incredibly challenging and requires a ton of body control. While that is your ultimate goal, you don’t need to do a perfect front lever to do this pull-up variation.
Your primary focus is to get your torso as parallel as possible so that you are effectively doing a row. A good stepping stone is to first build to L sit pull ups, and work your way to a completely straight core.
12) Chest-to-bar Pull Ups:

Chest-to-bar pull-ups, sometimes known as explosive pull-ups, are usually used as a stepping stone to muscle-ups. Regardless, it’s an awesome kipping pull up variation to include some build explosive power in your upper body and back.
The biomechanics are exactly like a regular pull-up. However, instead of pulling yourself up slowly, you will pull hard with an explosive pull to bring your body as high as possible. Your goal is to at least bring your sternum (nipple level) to the bar.
13) Muscle Ups:
Muscle-ups are the pinnacle of upper-body calisthenics. They require highly advanced levels of not just upper body strength but body control as well.
Muscle-ups are an explosive pull-up that first brings your body above the bar. Then, you transition your arm placement and “flip” them into a front dip position. Catch yourself and complete the dip by extending your arms straight.
Muscle Ups Demo on YouTube
14) One-Arm Pull Ups:
One-arm pull-ups are essentially your final goal of pull-ups. Not only must you lift your entire body with a one-arm pull-up, but you also have to balance your body in an unnatural position. Using the above side pull-up variations is the best way to reach this ability.
Using the finger method, take away more and more fingers so that one arm is lifting the vast majority of the weight.
One Arm Pull Up Demo on YouTube
Struggling with pull ups or looking for other options that work your back in a similar way? Check out our article on the 13 Best Pull Up Alternatives!

FAQs
In case I missed anything, let’s answer some of the more frequently asked questions about pull-up variations.
What is the best width variation for pull-ups?
Shoulder-width grips is best for standard pull-ups. However, if you have shoulder issues, a neutral grip might be easier.
Which pull-up works the most muscles?
All of these variation will work your muscles differently, but the muscle-up would work the most muscles as it involves your core and triceps, shoulders, and chest during the dip above the bar.
What pull-up variation is best for lats?
Whatever variation you can do comfortably will be the best to grow your lats. The key is consistency and proper form, so don’t bite off more than you can chew.
Should I do multiple variations of pull-ups?
If you have the strength to do more than one variation, you could alternate them throughout the week. For example, you could do higher reps of chin ups on Tuesdays and heavier, weighted pull-ups on Fridays.
Incorporate Pull-up Variations Into Your Training For A Massive Back
If I could pick just one upper-body exercise for our back, it would probably be the pull-up. You can do these just about anywhere. And combine that with the looooong path you must take before you can’t make them hard enough, you will always have the means to improve.
Remember, your main goal is to always try to work toward doing harder variations or add weight. Do that, and you’ll be amazed by the change in your back and strength!
Looking for additional help to master the pull up? Try our Ultimate Pull Up Progression Plan For Beginners! In need of a piece of equipment that will support your pull up goals? Check out these 7 Best Outdoor Pull Up Bars!

Our Top Pick

Weather-resistant, paint-chip and corrosion resistant with UV protection to maintain vibrant color. Bars for push-ups, pull-ups, sit-ups, chin-ups…

By Muscle Insider

June 26, 2023

17 min read

Muscle Chemistry Archive

19 Pull Up Variations From Beginner to Advanced

What Are Pull-Ups?
Major Muscle Groups Involved
How To Do A Pull-Up With Proper Form
Benefits Of Pull-Ups
5 Beginner Pull Up Variations
14 Advanced Pull Up Variations
FAQs

Find out why the pull-up is the one upper-body exercise you need to build a massive back!

Lats
Traps
Rear Delts
Biceps
Core

Wide grip
Narrow grip
Overhand grip
Underhand grip

4) Jumping Pull-Ups/Negative Pull Ups:

You can also change up your grips on pull-ups and pull-up variations. Here are a few ways to change things up:

Use a close grip or narrow grip
Mixed grip. One hand uses an overhand grip, while the other arm uses an underhand grip
Wide grip
Neutral grip (if you have access to the right pull-up bar)

3) Chin Ups:

Alternate between each rep. This will be the easier method
Do one side at a time. As there’s no rest, these are exponentially harder.

Our Top Pick

Weather-resistant, paint-chip and corrosion resistant with UV protection to maintain vibrant color. Bars for push-ups, pull-ups, sit-ups, chin-ups…

By Muscle Insider

June 26, 2023

17 min read

Muscle Chemistry Archive

7-Day High-Protein Diet Plan for Weight Loss

You probably know that protein is the go-to macronutrient for building muscle and getting strong. But did you know it is just as vital for anyone trying to strip body fat?
Protein is, in fact, the key to winning the weight loss war. In this article, we discover what lies behind protein’s fat-fighting power and find out how you can optimize your diet to benefit from this amazing macronutrient. We’ve also included a complete seven-day protein diet plan for weight loss.
Protein and Weight Loss

The word protein is derived from the Greek word proteios, meaning ‘most important.’ It is one of the three macronutrients, along with carbohydrates and fats.
There are three ways protein helps us lose body fat:

It helps us build lean muscle tissue. Once you remove the water, muscle tissue is almost exclusively made of protein.
Protein has a higher thermic effect than carbohydrates and fat. Around 25% of protein calories are used during digestion, compared to just 6-8% for carbs and 2-3% for fat.
Protein fills you up, which helps you go longer between meals without feeling hungry.

A large number of studies have shown that the combination of these three factors is effective for fat loss. People that eat more protein lose more fat, retain more muscle tissue, and are satiated for longer throughout the day.
In contrast, studies have shown that lower protein intake leads to overeating, fat gain, and muscle loss. Such results have led some researchers to propound the protein leverage hypothesis, stating that humans should prioritize protein consumption over other dietary components. We eat more food when we have less protein in our meals and vice-versa. [1]
The protein leverage hypothesis seems to gel with what we see in society. Researchers have been scratching their heads for decades at the statistics which show that the wealthiest people in society are also the leanest, while the poorest people are the fattest. Of the three macronutrients, protein is the most expensive. So, if all you eat is low-quality, mass-produced food, you’ll need a lot more to reach your daily protein target.
The bottom line is that you will get bigger and fatter if you eat cheap, low-protein foods.
Not All Proteins Are Created Equal
Protein is a lot like a train engine, with many cars adjoined to it. Each of those cars is an amino acid. You may know that 60% of your body is water. Well, the balance of 40% is mostly taken up with protein. That is because protein is the building mortar of every single part of us. Our skin, hair, toes, muscle cells, and organs are all made of protein.
Animal Protein Sources
There are twenty amino acids, which are the building blocks of protein. Of these, nine are essential, meaning the human body cannot manufacture them, and they must come from the foods we eat. The nine essential amino acids are:

Phenylalanine
Valine
Threonine
Tryptophan
Methionine
Leucine
Isoleucine
Lysine
Histidine

When it comes to building muscle, leucine is the most important. Muscle is crucial to fat loss. That’s because muscle tissue takes five times more energy to maintain itself than fat tissue! So, every extra pound of muscle on your body will help you burn more calories throughout the day — even while sleeping.
As a result, a higher amount of muscle mass will give you a higher resting metabolic rate. You will also burn more calories during digestion.
Maximum protein synthesis happens when you have 1.5 grams of leucine in your muscle tissue. Leucine-rich foods include:

Chicken breast
Cottage cheese
Soybeans
Whey protein

How Much Protein Do You Need?
Researchers have tried to figure out the ideal protein intake in terms of protein leverage. They believe that 30% of total calories is about right.
In a meta-study, researchers examined 24 weight-loss studies that compared higher protein diets (25 to 35% of total calories) with standard protein calories (12 to 18%); study participants ate the same amount of fat and total calories. On average, individuals who ate more protein lost one pound more over various durations, from a month to a year. [2]
Now, you may think that one pound isn’t much. However, the subjects ate the same amount of food. Those eating more protein not only lost slightly more weight but also improved their body composition by gaining a small amount of muscle and eating more fat than those who ate less protein.
So, if you eat 2,000 calories daily, you must consume 750 protein calories daily. To find out how many grams that is, we need to divide that figure by four (because there are 4 calories in every gram of protein).
750 / 4 = 187.5 grams of protein
The most effective way to get this protein into your body is to spread it over the course of your day. Researchers have published several studies in which consuming six meals per day has proven more effective at weight loss than three larger meals. This generally works out to eating every three hours. In the case above, you consume 31.25 grams of protein at each of your six meals. [3]
As I mentioned at the start of this section, the most common belief about protein is that it builds muscle, which can improve your physique aesthetics and make you look like an athlete. But muscle also helps you stay lean by increasing your metabolic rate, enabling you to burn more calories throughout the day.
So, with every added gram of muscle tissue to your body, you transform your system into a fat-churning machine.

Protein for Weight Loss — The Research
Let’s look at some exciting research that has ramped up protein’s fat loss profile in recent years.

A 2014 study investigated the effects of protein intake on between-meal snacking and resultant weight loss. A group that was given dairy protein every four hours was compared to a control group that only ate protein once per day but was also fed every four hours. Not only did the protein group resist the urge to graze between meals, but their average weight loss after 28 days was also 17% greater than the control group. [4]
A 2011 study of overweight and obese men revealed that increasing your protein intake while reducing carbs at every meal resulted in greater body fat loss than only eating protein in the evening. [5]
In 2011, a study was undertaken that showed that eating an ample amount of protein for breakfast significantly reduced food cravings throughout the remainder of the day. The test subjects were teenagers who usually skipped breakfast. They were exposed to visual food responses after being given a normal versus a high-protein breakfast. Those given the high-protein breakfast exhibited significantly greater neural resistance to the temptations. [6]
Many studies have shown that eating protein throughout the day preserves lean muscle mass when a person is losing body fat. This was recently seen in a 2008 study published in the “Journal of the American Dietetic Association.” [7]
A 2002 study specifically showed that eating more protein leads to an increase in fat loss. [8]

Another major advantage of protein? Unlike carbohydrates or fats, eating more protein does not affect your insulin levels!
Several diets promise rapid weight loss. That is never what you want. You should only ever be interested in body fat loss. Why? Because weight loss usually means getting rid of a tiny bit of fat and a whole lot of muscle.
Your 7-Day High-Protein Meal Plan For Weight Loss
Your protein fat loss plan has three aspects:

Eating a quality protein source at every meal.
Eat five times daily (three meals and two snacks).
Your portions will be based on your hand size as follows:

Main meal: The size of your whole hand
Snack meal: The size of two thumbs

Day One

Breakfast:

1 whole hand-sized portion of scrambled eggs (2-3 eggs)
1 slice of whole-grain toast
1 small avocado

Calorie count: 400-450 calories
Total protein: 25 grams
Snack:

2 thumbs-sized portions of Greek yogurt (plain, unsweetened)
1 small handful of almonds

Calorie count: 200-250 calories
Total protein: 23 grams
Lunch:

1 whole hand-sized portion of grilled chicken breast
1 cup of mixed green salad (with vegetables of your choice)
1 tablespoon of olive oil and vinegar dressing

Calorie count: 350-400 calories
Total protein: 28 grams
Snack:

2 thumbs-sized portion of cottage cheese
1 small apple

Calorie count: 150-200 calories
Total protein: 22 grams
Dinner:

1 whole hand-sized portion of baked salmon
1 cup of steamed broccoli
1/2 cup of quinoa

Calorie count: 400-450 calories
Total protein: 23 grams
Day Two

Breakfast:

1 whole hand-sized portion of omelet made with 3 eggs, spinach, and feta cheese
1 slice of whole-grain toast

Calorie count: 400-450 calories
Total protein: 23 grams
Snack:

2 thumbs-sized portions of almond butter
1 small banana

Calorie count: 200-250 calories
Total protein: 25 grams
Lunch:

1 whole hand-sized portion of grilled chicken breast
1 cup of quinoa
1 cup of roasted vegetables (such as broccoli, bell peppers, and zucchini)

Calorie count: 400-450 calories
Total protein: 33 grams
Snack:

2 thumbs-sized portion of hummus
A handful of baby carrots

Calorie count: 150-200 calories
Total protein: 26 grams
Dinner:

1 whole hand-sized portion of lean beef steak
1 cup of sweet potato fries (baked)
1 cup of steamed asparagus

Calorie count: 400-450 calories
Total protein: 31 grams
Day Three

Breakfast:

1 whole hand-sized portion of Greek yogurt (plain, unsweetened)
1/2 cup of mixed berries
1 tablespoon of chia seeds

Calorie count: 300-350 calories
Total protein: 23 grams
Snack:

2 thumbs-sized portions of cashews
1 small orange

Calorie count: 200-250 calories
Total protein: 22 grams
Lunch:

1 whole hand-sized portion of grilled shrimp
1 cup of quinoa
1 cup of mixed green salad with cherry tomatoes and cucumber

Calorie count: 350-400 calories
Total protein: 27 grams
Snack:

2 thumbs-sized portions of turkey jerky
1 small pear

Calorie count: 150-200 calories
Total protein: 23 grams
Dinner:

1 whole hand-sized portion of baked cod
1/2 cup of brown rice
1 cup of stir-fried mixed vegetables (broccoli, snap peas, bell peppers)

Calorie count: 400-450 calories
Total protein: 33 grams
Day Four

Breakfast:

1 whole hand-sized portion of smoked salmon
1 whole-grain bagel
2 tablespoons of cream cheese
Sliced tomatoes and red onions

Calorie count: 400-450 calories
Total protein: 27 grams
Snack:

2 thumbs-sized portions of mixed nuts
1 small orange

Calorie count: 200-250 calories
Total protein: 23 grams
Lunch:

1 whole hand-sized portion of grilled tofu
1 cup of quinoa
1 cup of stir-fried vegetables (broccoli, bell peppers, carrots)

Calorie count: 350-400 calories
Total protein: 28 grams
Snack:

2 thumbs-sized portions of edamame
1 small apple

Calorie count: 150-200 calories
Total protein: 23 grams
Dinner:

1 whole hand-sized portion of roasted chicken breast
1/2 cup of whole-wheat pasta
1 cup of roasted Brussels sprouts

Calorie count: 400-450 calories
Total protein: 35 grams
Day Five

Breakfast:

1 whole hand-sized portion of egg white omelet with spinach, mushrooms, and low-fat feta cheese
1 slice of whole-grain toast

Calorie count: 300-350 calories
Total protein: 23 grams
Snack:

2 thumbs-sized portion of sunflower seeds
1 small banana

Calorie count: 200-250 calories
Total protein: 22 grams
Lunch:

1 whole hand-sized portion of grilled lean pork tenderloin
1/2 cup of quinoa
1 cup of mixed green salad with cherry tomatoes and cucumber

Calorie count: 350-400 calories
Total protein: 28 grams
Snack:

2 thumbs-sized portions of sliced turkey breast
1 small pear

Calorie count: 150-200 calories
Total protein: 23 grams
Dinner:

1 whole hand-sized portion of baked halibut
1/2 cup of wild rice
1 cup of steamed asparagus

Calorie count: 400-450 calories
Total protein: 35 grams
Day Six

Breakfast:

1 whole hand-sized portion of cottage cheese
1/2 cup of sliced strawberries
1 tablespoon of honey

Calorie count: 300-350 calories
Total protein: 23 grams
Snack:

2 thumbs-sized portions of almonds
1 small orange

Calorie count: 200-250 calories
Total protein: 21 grams
Lunch:

1 whole hand-sized portion of grilled salmon
1 cup of quinoa
1 cup of roasted vegetables (such as broccoli, bell peppers, and carrots)

Calorie count: 400-450 calories
Total protein: 27 grams
Snack:

2 thumbs-sized portions of guacamole
A handful of baby carrots

Calorie count: 150-200 calories
Total protein: 27 grams
Dinner:

1 whole hand-sized portion of lean ground turkey
Lettuce wraps with turkey, topped with diced tomatoes, onions, and avocado

Calorie count: 400-450 calories
Total protein: 33 grams
Day Seven

Breakfast:

1 whole hand-sized portion of spinach and mushroom omelet (made with 3 egg whites and 1 whole egg)
1 slice of whole-grain toast

Calorie count: 300-350 calories
Total protein: 23 grams
Snack:

2 thumbs-sized portions of trail mix (almonds, cashews, dried cranberries)
1 small banana

Calorie count: 200-250 calories
Total protein: 27 grams
Lunch:

1 whole hand-sized portion of grilled shrimp
1/2 cup of quinoa
1 cup of mixed green salad with cherry tomatoes, cucumber, and feta cheese

Calorie count: 350-400 calories
Total protein: 26 grams
Snack:

2 thumbs-sized portions of hummus
A handful of baby carrots and sliced bell peppers

Calorie count: 150-200 calories
Total protein: 24 grams
Dinner:

1 whole hand-sized portion of baked chicken breast
1 small baked sweet potato
1 cup of roasted Brussels sprouts with balsamic glaze

Calorie count: 400-450 calories
Total protein: 35 grams
Wrap Up
This seven-day high-protein weight loss diet plan can be a template for your long-term nutritional plan. Feel free to switch foods in this diet with your favorite protein sources and recipes. Just make sure to maintain similar calorie and protein counts in each meal.
Combine this diet plan with cardio and strength training to burn more calories, speed up your metabolism, and build lean muscle tissue. Do these things consistently, and you will be well on your way to achieving your weight loss goals.
References

Saner C, Senior AM, Zhang H, Eloranta AM, Magnussen CG, Sabin MA, Juonala M, Janner M, Burgner DP, Schwab U, Haapala EA, Heitmann BL, Simpson SJ, Raubenheimer D, Lakka TA. Evidence for protein leverage in a general population sample of children and adolescents. Eur J Clin Nutr. 2023 Jun;77(6):652-659. doi: 10.1038/s41430-023-01276-w. Epub 2023 Feb 16. PMID: 36797489; PMCID: PMC10247372.
Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.
Yasuda J, Tomita T, Arimitsu T, Fujita S. Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men. J Nutr. 2020 Jul 1;150(7):1845-1851. doi: 10.1093/jn/nxaa101. PMID: 32321161; PMCID: PMC7330467.
Paddon-Jones, D., and Leidy, H. 2014. Dietary protein and muscle in older persons. Current Opinion in Clinical Nutrition and Metabolic Care 17(1): 5–11.
Leidy et al. 2011. The effects of consuming frequent, higher-protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring) 19(4): 818–24.”
Leidy et al. 2011. Neural responses to visual food stimuli after a normal vs higher protein breakfast in breakfast-skipping teens: A pilot fMRI study. Obesity (Silver Spring) 19(10): 2019–25.
Bopp et al. 2008. Lean mass loss is associated with low protein intake during dietary-induced weight loss in postmenopausal women. Journal of the American Dietetic Association 108(7): 1216–20.
Parker et al. 2002. Effect of a high-protein, high–monounsaturated fat weight-loss diet on glycemic control and lipid levels in type 2 diabetes. Diabetes Care 25(3): 425–30.

By Muscle Insider

June 26, 2023

12 min read

Muscle Chemistry Archive

Ivan Makarov Lifts 476-kg (1,049.4-lb) Deadlift Two-Rep PR In Preparation For His Final World Record Attempt

Ivan Makarov has been the main contender for the deadlift World Record for a couple of years now, but he always fell short of the historic mark. However, with the newest update coming from Ivan, it looks like this could be his year. The elite Strongman is specialized in the deadlift, meaning his technique is close to perfect, but he has still managed to find a way to improve. This was seen in a training session performed approximately a week ago, when Ivan loaded up 476 kilograms (1,049.4 pounds) for a new deadlift two-rep PR (Personal Record) and crushed it. He then shared the achievement on Instagram.
Ivan Makarov put on a deadlift suit, lifting straps, and a lifting belt to set a 476-kilogram (1,049.4-pound) deadlift two-rep PR. All of these components are allowed in Strongman, so he will be able to use all of the equipment when he attempts the deadlift in a competition as well.
Watch Ivan Makarov’s lift here:

Related: Strongman Ivan Makarov Pulls an Incredible 483-kg (1,064.8-lb) Deadlift At 2022 Eisenhart Black Competition
Ivan Makarov has dedicated his career to achieving an All-Time World Record Deadlift, but he has yet to accomplish it. Despite falling just short of making history, he remains determined to reach his goal. With time on his side, he continues to strive towards breaking the record. Ivan needs to deadlift over 501 kilograms (1,104.5 pounds) to break the record set by Hafthor Bjornsson in 2020.
Only two months are left until Ivan Makarov’s next appearance, which will be at the 2023 Giants Live Deadlift World Championships. This competition will take place on September 2nd in Cardiff, Wales. Gathering the 15 greatest deadlifters in the world, the only goal of the competition will be to lock out 505 kilograms (1,113.3 pounds). If anyone succeeds, they will be rewarded with $55,000. So, Ivan is hoping to have the greatest day of his life.
However, Ivan Makarov announced on Instagram that the 2023 Giants Live Deadlift World Championships will be his final competition as a professional athlete. So, this is set to be his final World Record attempt as well. Ivan’s caption was written in Russian. So, the following is a rough translation.
“As many people already know, on September 2nd will be my last performance as a professional athlete, and then a new life, new plans for mega transformation, coaching and blogging.”
Ivan Makarov has also improved his physique alongside his strength, which is evident in countless posts on Instagram, displaying huge back, arm, chest, and shoulder muscles. So, Ivan’s altered training program is obviously doing wonders for him.

Related: Ivan Makarov Pulls 490 kg Deadlift In Preparation For World Record
Ivan Makarov has been taking a significantly different approach this year than he did before. The most notable difference is his activity level, as he has increased his daily steps to 20,000, and implemented other changes into his training and everyday life. We will soon find out if this was just what Ivan needed to break the deadlift World Record, which would also be the perfect way for him to conclude his professional career.
Published: 25 June, 2023 | 8:47 PM EDT

By Muscle Insider

June 25, 2023

3 min read

Muscle Chemistry Archive

2023 Sheru Classic Italy Pro Show Results and Scorecards

The 2023 Sheru Classic Italy Pro Show took place on June 25 in Milan, Italy. This competition is a qualifying event for this year’s Mr. Olympia in the Classic Physique, Men’s Physique, and Bikini categories.
Fans are excited for the return of the annual Mr. Olympia show, taking place November 2-5 in Orlando, Florida inside the Orange County Convention Center. There are fewer months and events to qualify for the most prestigious event of the year. Currently, athletes have until October 9 to guarantee their spot on stage.
Any top three finishers from the last Mr. Olympia show from Classic Physique, Men’s Physique, and Bikini are automatically invited back for this year’s edition of the event. The winners of each category this weekend will have the opportunity to stand against the reigning 2022 Olympia winners in November.
Ahead of the anticipated showdown, fans highlighted a few Men’s Physique contenders to keep an eye on. Riccardo Croci is hoping to nail down three victories in a row after taking first at the 2023 Tropicarium Budapest Pro and the 2023 Mile High Pro. Should he win this event, he’ll take a Mr. Olympia spot away from someone.
Youcef Djoudi is another competitor brimming with talent to keep tabs on. Djoudi took first at the 2022 Mr. Big Evolution Pro but finished outside the top 15 at Olympia. This will be his first show of the 2023 season.
Lastly, fan-favorite Sidy Pouye will be back in action. He took fourth at the 2023 Pittsburgh Pro and third at the New York Pro, which was a solid testament to his consistency and skill level. With his eyes on first place, fans were counting down the seconds until he stepped on stage.
Find Out Who Won The 2023 Sheru Classic Italy Pro Show Below:
Men’s Physique: Sidy Pouye
Classic Physique: László Király
Bikini: Molnár Zsófia
2023 Sheru Classic Italy Pro Show Results
Men’s Physique

Winner — Sidy Pouye
Second Place — Riccardo Croci
Third Place — Jessy Pigury
Fourth Place — Daniel Leone
Fifth Place — Dario Beloli
Sixth Place — Andrea Mosti
Seventh Place — Marcos Iglesias Garcia
Eighth Place — Adama Jammeh
Ninth Place — Fabian Feber
Tenth Place — Luca Biolo

Classic Physique

Winner — László Király
Second Place — Antoine Loth
Third Place — Edwin Owusu
Fourth Place — Adam Bomert
Fifth Place — Damian Kuffel
Sixth Place — Florian Hartiage
Seventh Place — Rathnayake Mudiyanselage Saman Udaya Kumara
Eighth Place — Emanuele Ricotti

Bikini

Winner — Molnár Zsófia
Second Place — Anna Setlak
Third Place — Priscila Leimbacher
Fourth Place — Roberta Mangraviti
Fifth Place — Kristina Brunauer
Sixth Place — Lisa Reith
Seventh Place — Claudia Clemente
Eighth Place — Tatiana Lanovenko
Ninth Place — Patrizia Vaccaro
Tenth Place — Sara Fratella

2023 Sheru Classic Italy Pro Show Scorecards
Classic Physique
Mens Physique
Bikini
FitnessVolt congratulates the winners!
Published: 25 June, 2023 | 5:10 PM EDT

By Muscle Insider

June 25, 2023

3 min read

Muscle Chemistry Archive

2023 Sheru Classic Italy Scorecards

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By Muscle Insider

June 25, 2023

1 min read

Muscle Chemistry Archive

Arnold Schwarzenegger’s Son Joseph Baena Flexes His Bulging Biceps and Sculpted Legs at Iconic Gold’s Gym

Legendary bodybuilder Arnold Schwarzenegger’s son Joseph Baena is carving his own path in fitness and entertainment. He followed in his father’s footsteps and explored his passion for working out although he doesn’t compete professionally. In a recent post made on Instagram, Baena looked massive while hitting a classic bodybuilding pose, the front double bicep.
Arnold Schwarzenegger pioneered the IFBB Men’s Open division during his days of competing on stage in the 1970s. He displayed a stellar blend of muscle mass, size, and symmetry and racked up seven Mr. Olympia titles against the likes of fellow legends Franco Columbu, Lou Ferrigno, and Sergio Oliva.
Besides his athletic talents, Schwarzenegger became renowned for his acting abilities. He showcased his charismatic personality and witty nature in the 1977 docudrama Pumping Iron and endeared himself to the fans. Following his retirement, Schwarzenegger found success as a certified action star with several blockbuster projects under his belt.
Joseph Baena made headlines for his insane resemblance to Schwarzenegger after he recreated some of his father’s classic bodybuilding poses in Aug. 2022. The Internet was left stunned by the uncanny resemblance between the two as Baena performed the famous back pose. Then, he opened up about the struggles that come along with being Schwarzenegger’s son. While the comparisons were tough in the beginning, Baena learned to focus on crafting his own path.
Baena teamed up with fitness sensation Mike O’Hearn for a brutal arms workout last August. The bodybuilding veteran exchanged some techniques with Baena, including their favorite supersets to build muscle in the arms. The duo reconnected for an ‘old-school’ training session targeting back for enhanced longevity days later.
In Sep. 2022, Baena provided the grueling shoulder workout he utilized to get ready for his debut in the reality dance competition show Dancing With The Stars. He enlisted the help of bodybuilding veteran Robby Robinson and O’Hearn to refine his posing skills weeks later.
Joseph Baena channeled the spirit of his father’s iconic role by recreating the iconic look from Conan the Barbarian (1982) last October. He donned a leather kilt and flexed his muscles through a series of poses. After being on the show for six weeks, Baena revealed he shed 10 pounds in a lean physique update.
Arnold Schwarzenegger’s Son Joseph Baena Strikes Classic Bodybuilder Pose at Gold’s Gym
In a recent Instagram post, Joseph Baena showed off his impressive physique while performing the front double bicep.

Earlier this year, Joseph Baena opened up on his ambitions to play the role of a superhero. He expressed his desire to lead a hit franchise film like The Terminator and hinted at steering away from Mr. Olympia. He followed up with a fierce pull-day workout to build mass and strength.
Baena offered an intense workout challenge to test endurance in a shredded physique update last month. Based on the latest update, Baena is staying consistent with his workouts and keeping up his fitness game.
Published: 25 June, 2023 | 4:04 PM EDT

By Muscle Insider

June 25, 2023

3 min read

Muscle Chemistry Archive

61-yo Dorian Yates Shows Shredded Abs in 40-Year Physique Progression

Legendary bodybuilder Dorian Yates made a name for himself with one of the best back muscle development of all time. Besides his solid build, he was renowned for his intense training methods. In a recent post made on Instagram, Yates showed off his insane consistency with a jacked 40-year physique progression from age 22 to 61.
Dorian Yates first gained attention for his massive muscle size, mass, and conditioning in the 1990s. After dominating the regional UK scene, he tested himself against the most elite bodybuilders in the IFBB Pro League Men’s Open division. He narrowly missed out on gold to eight-time champion Lee Haney in his Olympia debut in 1991. He returned stronger than ever the next year and won his maiden Sandow trophy at the 1992 Mr. Olympia.
Yates went essentially undefeated from 1992 to 1997, racking up six Mr. Olympia titles in a row. His tendency to stay away from the spotlight and let his physique do the talking on stage earned him the nickname, ’The Shadow.’ He utilized high-intensity training, where he’d go near failure in every workout.
Yates’ inaugural triumph was not merely a passing of the torch, but rather a seismic shift in the bodybuilding world. He astounded fans with his awe-inspiring and unprecedentedly massive physique. His muscularity and uncompromising training style, characterized by a no-frills, all-out effort, stood in stark contrast to Haney’s more traditional emphasis on controlled stimulation.
Dorian Yates / Instagram
Earlier this year. Yates offered an instructional video on how two properly perform hamstring curls to build muscle in the lower body. He stressed the importance of using a full range of motion using controlled reps with a slow negative to get optimum results.
‘The Shadow’ opened up on the training, diet, and steroids cycles he used in his prime to get ready for competition two months ago. He revealed his training didn’t differ too much in the off-season except for cardio. Since stepping away from professional competition, Yates quit steroids altogether and later got on TRT (testosterone replacement therapy) to improve his health.
Dorian Yates laid out some valuable tips on optimizing high-intensity training last month. He recommended limiting workout time to 45 minutes to ensure maximum effort and focus on providing your body with the right level of stress to get the response for building muscle.
Yates believes squats are not necessary to include in a training regimen for muscle growth. Having suffered a hip injury from squats, he argued the risk was unnecessary as the same results could be achieved using enough intensity on other exercises. He underwent stem cell treatment to heal his injuries in the shoulder, knee, and elbow nearly two months ago. The treatment appears to be working for Yates as he reported feeling less inflammation and improvement in his delts earlier this month.
61-yo Dorian Yates Shows Jacked 40-Year Physique Progression
In a recent Instagram post, Dorian Yates showed off his consistency with an impressive 40-year physique progression from age 22 to 61.
“22 years old… 61 years old!” he wrote. “Almost 40 years difference between these pics! I’ve always had a visible set of abs, partly down to my genetics. Fitness has, and always will be a part of my life.
Although not strictly bodybuilding in the past 20 years or so, I’ve discovered other practices of health and fitness such as yoga, biking, Pilates to name a few.”

Dorian Yates provided his two-exercise ab workout routine he used to win six Sandow trophies over two weeks ago. He incorporated the workouts after performing heavy shoulder and triceps training. Then, he detailed the essential chest workout he used in his prime.

Yates’ latest offering will serve as a dose of motivation for both the older and younger generation alike.
Published: 25 June, 2023 | 11:11 AM EDT

By Muscle Insider

June 25, 2023

4 min read

Muscle Chemistry Archive

Intermittent Fasting For Women Over 40: Revealing the Secrets

After the age of 40, women may encounter difficulties when it comes to losing weight due to factors such as hormonal fluctuations, alterations in physical composition, and various life stressors.
As women grow older, their nutritional requirements also change. After 40, your estrogen level starts to drop. This leads to slower metabolism, increased insulin level, and impaired thyroid levels. These factors make you eat more, and due to less physical activity, you burn fewer calories, leading to muscle mass loss and fat accumulation. This results in significant weight gain in women after 40.
Intermittent fasting, or IF, is an excellent strategy for women over 40 to shed and keep weight off. It boosts your metabolism without restricting your food choices.
What is Intermittent Fasting?

Intermittent fasting involves alternating between periods of eating and fasting. IF does not bother with tracking calories; instead, it focuses on your eating schedule.
An intermittent fasting plan allows you to consume all foods within a specified period of a day. For example, a 16:8 plan involves fasting for 16 consecutive hours and eating in an eight-hour window.
During fasting, your insulin levels drop gradually, and the body starts to deplete its glycogen reserve (stored glucose) as energy.
When you repeat this process for multiple days, your body utilizes all the stored glycogen, leading to weight and fat loss. A recent study has revealed that intermittent fasting can be an excellent weight loss tool for obese people. [1].
Benefits of Intermittent Fasting For Women Over 40
For women over 40, intermittent fasting brings several health benefits:
Helps Induce Autophagy
Autophagy naturally declines with age. However, intermittent fasting boosts autophagy which helps our body to rest and heal. Our body cells recycle during autophagy to better adapt to stress. [2][3]
Promotes Weight Loss
Intermittent fasting can help limit calorie intake. In a 2018 study, it was found that intermittent fasting resulted in an average weight loss of 15 pounds in overweight adults in a three to 12-month duration. [4]
Another research indicated that overweight adults experienced a 3-8% bodyweight loss within 3 to 24 weeks of following an IF plan. [5]

Reduces Risk of Heart Disease
High blood pressure and increased LDL cholesterol and triglyceride levels are the major contributing factors to cardiovascular disease. A 2009 study of 16 obese males and females demonstrated that intermittent fasting helped them reduce their blood pressure by 8%, LDL cholesterol by 25%, and triglyceride levels by 32% in just eight weeks6], eventually reducing the risk of cardiovascular disease.
Helps Manage Diabetes
Women usually get diabetes after the age of 40. As per studies, people with type 2 diabetes can control their blood sugar levels with intermittent fasting. [7][8]
Intermittent fasting helps lower insulin levels and reduce insulin resistance. However, if you have diabetes, you must consult a doctor before starting an intermittent fasting plan. [9]
Increases Longevity
A study on 2,000 adults was done over four years, of which 20% were intermittent fasting for at least five years. It was found that IF improved longevity, metabolic response, tissue resurgence, and various health markers and reduced age-induced diseases. [10]
Helps Improve Mental Health
According to research, intermittent fasting improves mental well-being. It also helps alleviate depression and boosts emotional health. [11][12]
Preserves Muscle Mass
Intermittent fasting can help with body recomposition. The eat-fast aspect of IF helps maintain muscle mass and burn more calories.[13] Also try our body recomposition calculator.
Best Intermittent Fasting Plans For Women Over 40
There is no one-size-fits-all approach to intermittent fasting, especially for women. Some best intermittent fasting plans for women over 40 are discussed below.

The Crescendo Method
This plan includes fasting for 12 to 16 hours for two to three non-consecutive days distributed evenly across the week. It is usually recommended for women who are new to intermittent fasting. The shorter fasting periods are usually kinder on women’s hormone levels.
The Eat-Stop-Eat Method
Eat-stop-eat method involves fasting for two non-consecutive days in a week. You must fast for the entire 24-hour period for those two days. For the remaining five days of the week, you can eat normally. However, you must eat mindfully to avoid unnecessary calorie consumption.
The 5:2 Diet Method
In 5:2 method, you can eat normally for five days and must fast for the remaining two days in a week. During your fasts, you can eat a limited amount of calories (around 500) per day. The two fasting days should be non-consecutive.
Research indicates that this intermittent fasting regimen helps improve cardiometabolic health by reducing insulin resistance, blood pressure, LDL cholesterol, triglycerides, and oxidative stress. [14]
The 16:8 Method
16:8 method involves fasting for 16 consecutive hours and meeting your daily calorie needs within eight hours. This is a popular plan because it is less restrictive and usually suits everyone’s regimen. A 2016 study suggests that this IF plan, along with strength training, could help build muscle mass while losing fat. [15]
Although no foods are off-limit in this plan, you shouldn’t binge on junk food during the eating window. Instead, you should eat nutrient-dense whole foods.
The Alternate-Day Fasting Method
As the name suggests, it involves fasting every alternate day and eating a healthy diet on non-fasting days. However, you can consume up to 500 calories on your fasting days.
According to research, alternate-day fasting helps reduce obesity, heart disease, oxidative stress, and inflammation. [16]
How Can Women Over 40 Safely Implement Intermittent Fasting?
Although intermittent fasting barely has any adverse effects, it is not as easy for ladies over 40 as women in their 20s or 30s. Women over 40 need to be extra cautious while following this pattern of fasting because of the following:

A sluggish metabolism
Hormonal imbalances
Higher stress level

Considering the above factors, women above 40 must calibrate their fasting pattern in the following ways.
Continue Fasting For a Longer Duration
Women over 40 need to fast longer to reap the benefits of IF. Fasting for extended hours will help you achieve your weight loss goals faster. It will keep a check on your daily calorie consumption as well.
Have More Protein

Protein plays a crucial role in any kind of fasting. When you have adequate protein, it helps increase your muscle mass and reduce fat. More protein in your diet makes you feel less hungry, leading to less calorie intake. Try our protein intake calculator.
Drink Plenty of Water
Water helps remove toxins from your body, and it turns out to be more effective during intermittent fasting. Water also keeps you satiated, leading to less calorie intake, and eventually helps shed those extra kilos. Find your optimal water intake.
Healthy Meal Plans
Just fasting may not be enough to reap all the intermittent fasting benefits. Combining intermittent fasting with healthy meal plans is a must. Consider adding a lot of veggies, fruits, low-fat milk, whole grains, lean meat, and healthy fats to your diet.
Focus on Portion Control
A portion is the amount of food you eat at a time, which can be more or less than the recommended serving size. Even if you can eat anything during the eating window, controlling the portion size is crucial for weight loss. Find calorie breakdown per meal.
Exclude the Unhealthy Eating Habits
To enhance the advantages of intermittent fasting, you must exclude these unhealthy habits from your fasting regimen:

Eating fast
Munching while watching TV
Snacking directly from the packets instead of in a bowl or plate
Binge eating during weekends
Late night snacking
Consuming alcohol

Related: 7 Ways To Stop Binge Eating – For Good!
Manage Sleep
A good night’s sleep is essential to maintain a healthy weight during intermittent fasting. Lack of sleep may cause an impaired metabolism in women over 40 doing intermittent fasting. Not having enough sleep can have a negative impact on appetite hormones and can cause weight gain.

Consult your Doctor
If you are a woman over 40, you must consult a registered healthcare practitioner to determine the suitability of intermittent fasting for you. Talk to your doctor before opting for intermittent fasting if you have any of the following conditions:

An autoimmune condition
Eating disorder
Hypoglycemia or low blood sugar tendency
You are trying to conceive
Pregnant or breastfeeding
Diabetes
You are underweight
History of amenorrhea or missed periods

Best Foods for Intermittent Fasting for Women Over 40
Eating nutritious food is crucial to avoid hunger during intermittent fasting and managing a healthy weight. Here are some choices of foods to consider.

Vegetables: Brussels sprouts, cauliflower, cucumber, broccoli, and green leafy vegetable such as bok choy, arugula, collard greens, kale, spinach, etc.
Fruits: Bananas, apples, oranges, berries, pears, peaches, grapes, tomatoes, etc.
Proteins: Poultry, meat, eggs, fish, legumes, nuts, seeds, etc.
Whole grains: Brown rice, oats, barley, quinoa, bulgur wheat, etc.
Healthy fats: Olive oil, avocados, low-fat dairy products like cheese, low-fat milk, and yogurt
Omega 3: Tuna, sardine, mackerel, cod, salmon, anchovies, herring, etc.

Frequently Asked Questions
Is intermittent fasting safe for women over 40?
There are no known disadvantages or side effects of intermittent fasting. Women over 40 face slow metabolism and hormonal issues, and intermittent fasting can be beneficial in such conditions. Intermittent fasting is safe for women. In fact, it can help in weight loss, reduce the risk of heart disease, help manage diabetes and improve longevity and mental health.
How can a 40-year-old woman lose weight fast?
Here are some tips that will help you lose weight faster if you are a woman over 40:

Eat healthy food
Practice portion control
Plan your meals well in advance
Add more fiber to your diet
Control your carb intake
Stay away from processed food
Avoid sugary beverages, excess salt, and sugar
Keep yourself active and workout diligently
Hydrate yourself adequately
Focus on quality sleep

What is the best intermittent fasting plan for women over 40?
The most recommended and sustainable fasting plan for women over 40 is the 16:8 diet plan, where you fast for 16 hours and eat within an eight-hour window.
Wrapping Up
Intermittent fasting has many benefits to offer to women over 40. But when you plan to implement intermittent fasting into your regimen, it should gel with your lifestyle. It should not make you feel weak or drained.
It is normal to feel hungry during the initial phases of an intermittent fasting plan. You might also get exhausted if you combine your fasting regimen with exercise during the first few days. But, if you encounter fatigue, dizziness, soreness, or exhaustion, your body is not ready for the new diet plan. Listen to your body and act accordingly.
References

Welton, S., Minty, R., O’Driscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (n.d.). Intermittent fasting and weight loss: Systematic review. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7021351/
The effect of fasting or calorie restriction on autophagy induction: A review of the literature – PubMed. (2018, November 1). PubMed. https://doi.org/10.1016/j.arr.2018.08.004
Chung, K. W., & Chung, H. Y. (2019, December 2). The Effects of Calorie Restriction on Autophagy: Role on Aging Intervention. PubMed Central (PMC). https://doi.org/10.3390/nu11122923
Intermittent fasting interventions for the treatment of overweight and obesity in adults: a systematic review and meta-analysis – PubMed. (2018, February 1). PubMed. https://doi.org/10.11124/JBISRIR-2016-003248
Patterson, R. E., Laughlin, G. A., Sears, D. D., LaCroix, A. Z., Marinac, C., Gallo, L. C., Hartman, S. J., Natarajan, L., Senger, C. M., Martínez, M. E., & Villaseñor, A. (2015, April 6). INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH. PubMed Central (PMC). https://doi.org/10.1016/j.jand.2015.02.018
Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults – PubMed. (2009, November 1). PubMed. https://doi.org/10.3945/ajcn.2009.28380
Arnason, T. G., Bowen, M. W., & Mansell, K. D. (2017, April 15). Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study. PubMed Central (PMC). https://doi.org/10.4239/wjd.v8.i4.154
Cho, Y., Hong, N., Kim, K. W., Cho, S. J., Lee, M., Lee, Y. H., Lee, Y. H., Kang, E. S., Cha, B. S., & Lee, B. W. (2019, October 9). The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis. MDPI. https://doi.org/10.3390/jcm8101645
The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women – PubMed. (2011, May 1). PubMed. https://doi.org/10.1038/ijo.2010.171
Abstract 11123: Intermittent Fasting Lifestyle and Human Longevity in Cardiac Catheterization Populations:https://www.ahajournals.org/doi/10.1161/circ.140.suppl_1.11123
Effect of intermittent vs. daily calorie restriction on changes in weight and patient-reported outcomes in people with multiple sclerosis – PubMed. (2018, July 1). PubMed. https://doi.org/10.1016/j.msard.2018.05.002
Influence of short-term repeated fasting on the longevity of female (NZB x NZW)F1 mice – PubMed. (2000, May 18). PubMed. https://doi.org/10.1016/s0047-6374(00)00109-3
Intermittent Fasting Promotes Fat Loss With Lean Mass Retention, Increased Hypothalamic Norepinephrine Content, and Increased Neuropeptide Y Gene Expression in Diet-Induced Obese Male Mice – PubMed. (2016, February 1). PubMed. https://doi.org/10.1210/en.2015-1622
Cardiometabolic Benefits of Intermittent Fasting – PubMed. (2021, October 11). PubMed. https://doi.org/10.1146/annurev-nutr-052020-041327
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By Muscle Insider

June 25, 2023

12 min read

Muscle Chemistry Archive

Larry Wheels Takes Posing Lessons From Joe Linder aka Joesthetics

Bodybuilder, powerlifter, and arm wrestler Larry Wheels is a multi-faceted personality and one of the most famous fitness influencers on YouTube. Wheels is known for wrecking his own personal records in the gym. However, most of his strength feats were backed by pharmacological help. The 28-year-old extensively used PEDs to fuel his performance for a very long time.
Wheels chose to stop using steroids after a back injury and underwent a significant physical transformation as a result. The powerlifter has never shied away from admitting steroid use and maintained honesty about his experiences with PEDs. He admitted that steroids helped him achieve insane feats of strength but also caused several health issues.
He feels far better without the abuse and continues creating new gym records. In recent months, he performed a 183.7-kilogram (405-pound) bench press for 22 reps and smoked a 150-pound incline dumbbell press for 25 reps.
Wheels made his amateur bodybuilding debut at the 2018 NPC Gold Coast Muscle Classic and won the competition in the overall category. He now desires to compete in the Classic Physique division and feels he can beat other competitors without abusing steroids.

Larry Wheels and Joesthetics perform an arm workout
Wheels has been taking bodybuilding and posing lessons from the sport’s veterans and recently partnered with German bodybuilder, influencer, and fitness model Joe Linder aka Joesthetics. The duo trained arms together, discussed PED usage, and Linder gave some interesting posing lessons to Wheels. So let’s take a closer look at the detailed account of this session.
Cable Biceps Curl
Wheels and Linder performed cable biceps curls to build the biceps and did a few sets while discussing different aspects of bodybuilding. Cable machines keep the muscles under tension throughout the movement; hence, they potently induce hypertrophy.
Triceps Rope Pushdown
The duo next took to the triceps rope pushdown to work the triceps and performed a few solid sets that targeted all three triceps heads. Wheels spoke into the camera and marveled at his training partner’s insane diet discipline.
“I was talking to all these IFBB Pros back in the day, and I asked everyone. Everyone told me the same thing — there is no magic pill. The only thing that you can do is burn the fucking calories, bro. If you want to eat them, you have to burn them,” said Jo Linder.
Following this, the bodybuilders proceeded to practice posing.
Overall, the workout included:

Joe Linder speaks about his experience with steroids
As Wheels watched Linder perform the exercise, he pointed out that the latter looked lean but still bigger than the last time they trained together. The 30-year-old stated he is always on a strict diet to get big and lean. There is pharmacological assistance as well. However, it is in a smaller dose than you may imagine.
“For my last show, I took 75 MG of Tren — a week, not a day! A week! So very low dose…” Linder said.
He added:
“I believe that I gained another 5 pounds of muscle during my prep for the show. Because I kind of dieted very slow, and I grew even into the show.”
Linder pushed the diet really hard and also did a lot of cardio. However, he did not get as flat and was able to retain the muscle mass on his frame.
The German bodybuilder said he had stopped steroid use two days before his last show and looks much better even while only on TRT.

Continuing the discussion about his cycle, he stated that he got blood work done after using Tren for three weeks. A surprising thing that he encountered was extremely high estrogen levels. However, Joe believes the tests do not accurately reflect what’s happening in the body while on Tren.
“That’s something that people need to understand. The first few weeks when you take Tren, and you go test your levels, the Tren makes your estrogen level appear high depending upon the testing methods they use…” Linder said.
However, he believes that Tren does not harm the body in any way.
Linder gives Wheels posing lessons
While going through the workouts, Linder and Wheels decided to practice posing. Wheels admitted to being a novice in this area.
“Different physiques, different styles, and we’re about to correct each other with our posing,” Linder said.
He then went on to teach Wheels a few posing basics. The duo started with the front double biceps pose, and Linder said:
“You technically need to know what to do with your legs. When you stand on the stage, you can’t just do this (raise the arms and flex the biceps)… You have o squeeze your legs, hold the tension there…”
While responding to Wheels’ query, he stated that you have to try to separate the floor with your feet. This means you have to try to apply the force with your feet in the opposing direction to create the lines. However, everyone has their own way of creating tension, as he added:
“You have to practice. The way some people do it is with their toes — almost squeeze it together so it gives you the feeling of trying to squeeze your toes together, so you have more tension.”

Linder further stated:
“What personally helped me is when I put my feet a tiny bit apart. So I (duck slightly) because then my quad sweep comes out better.”
“I stand very narrow because I have shitty hamstrings but good quads,” he concluded.
The posing lessons continued as the partner hit the side chest pose.
“Always when you do poses, you start from the bottom,” Linder said.
“You have your calves, you press it against, then you have your glutes and everything else.”
Wheels admitted that his side chest is his worst pose. Linder taught a few more tricks to Wheels. He also shared a tip for making the side chest stand out.
“You have to squeeze the (visible/front) leg against the knee (of the other leg) so that it creates an illusion (of bigger hamstrings),” Linder added.
Some more tips followed, and the duo wrapped up the posing session after hitting a few more poses.
You can watch the full workout video below, courtesy of Larry Wheels’ YouTube channel:

Published: 25 June, 2023 | 12:05 AM EDT

By Muscle Insider

June 25, 2023

6 min read