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The Ultimate Guide To Turkesterone: Results, Benefits, Side Effects, and Safety
Fitness enthusiasts constantly search for extraordinary ingredients that can take them to new heights. Turkesterone, with its claimed benefits, has caught the fancy of bodybuilders and researchers alike.
If you like staying on top of fitness industry trends, you must learn about Turkesterone. It is one of the newest supplements to make waves in the sports nutrition industry. However, not everyone is convinced of its benefits.
Some people consider Turkesterone the natural alternative to synthetic testosterone, whereas others consider it a fad. We’d go as far as to say that Turkesterone gained a cult following in a very short period because it sounds like testosterone.
Derek from the More Plates More Dates (YouTube channel) fame is credited for bringing Turkesterone to the mainstream. Plus, some of the most popular podcasters on the planet, Joe Rogan and Andrew Huberman touted Turkesterone’s muscle-building effects in one of their podcasts. Rogan’s and Huberman’s backing pushed Turkesterone’s popularity into the stratosphere.
It is believed that Turkesterone has similar effects on your hormones, such as other potent steroids like Deca and D-bal.
If you have been around the fitness scene for long enough, you would already know what happens to a supplement that claims quick, gear-like results and has celebrity backing. It sells like hotcakes. This is precisely what happened with Turkesterone.
In this article, we dive deep into Turskesterone and explore its benefits, side effects, effectiveness, and safety. We also compare it to a similar compound known as Ecdysterone and reveal the most popular Turkesterone supplement on the market. We have a lot to cover, so let’s get right into it.
What is Turkesterone?
To understand Turkesterone, we must first touch upon ecdysteroids. Ecdysteroids are steroid hormones that regulate molting and metamorphosis in insects. These occur naturally in some insects and plants. Ecdysteroids have anabolic (muscle-building) and adaptogenic (stress-busting) effects.
The star of this article, Turkesterone, is a concentrated ecdysteroid. Turkesterone is found in plants such as Ajuga turkestanica and Rhaponticum carthamoides. Although Turkesterone has been in use for a long time in traditional medicine, it has recently entered the mainstream, and its effects and results are being studied extensively.
Although this ecdysteroid’s name would make you think it originates from Turkey, that is not the case. Turkesterone is derived from Russian-Asian steppes. Furthermore, Turkesterone is present in foods like spinach, quinoa, and yams. However, the quantities are too small to make a difference.
The Turkesterone supplements on the market claim improved protein synthesis, increased muscle mass, enhanced recovery, a significant boost in endurance, and improved cardiovascular performance. To sum it up, Turkesterone is a fitness enthusiast’s dream supplement. Or is it?
A few studies concluded that ecdysteroids had performance-enhancing effects in birds and beetles [1][2]. However, the world’s leading evidence-based sports nutrition and supplementation journal, the International Society of Sports Nutrition (ISSN), discarded these claims and questioned the reliability of these studies.
Although Turkesterone has gained a cult following in a short period, more human trials are needed to establish its potential benefits, dosage guidelines, and long-term effects.
What Does Turkesterone Do?
Turkesterone manufacturers make hefty claims about its benefits. It is said to help build muscle mass, burn fat, and improve strength, stamina, endurance, recovery, energy levels, cognitive function, and overall well-being.
Turkesterone gained traction because of its claimed anabolic properties. An anabolic response usually refers to the gain of muscle protein, which helps you build muscle mass and strength. Turkesterone can help promote protein synthesis, which is crucial for muscle growth and repair.
How Does Turkesterone Work?
Turkesterone and testosterone have similar chemical structures. Turkesterone is synthesized by plants from cholesterol. Plus, cholesterol is the basis of steroid hormones found in humans.
Turkesterone is a type of phytoecdysteriod that does not bind to human steroid receptors or alter natural production; instead, it acts as an influencer to signal pathways like protein synthesis.
Hence, it is assumed that Turkersterone can be an effective replacement for anabolic steroids and wouldn’t produce side effects commonly related to gear use, such as male pattern baldness, acne, gyno, aggression, and high blood pressure.
Turkesterone Benefits
Given below are the claimed benefits of Turkesterone:
Helps Build Muscle Mass
This is the USP of this supplement. While more human trials are needed to establish its muscle-building claims, user reviews indicate that the ecdysteroid delivers on its promise. Plus, studies on animals have shown that Turkesterone might have anti-obesity and metabolic-boosting properties. [3]
Improves Recovery
Supplementing with Turkesterone aids muscle glycogen replenishment after a workout, helping kickstart your recovery process. Additionally, it enhances protein synthesis, which aids in building bigger and stronger muscles.
Boosts Exercise Performance
Turkesterone use in animals improves endurance and stamina, and power, which can boost your training performance and help you get the most out of your time. Additionally, ecdysteroids can improve your ATP replenishment, which helps shorten rest duration between sets and maintain a high training intensity for longer.
Delivers Adaptogenic (Stress-Fighting) Effects
This versatile supplement can help combat stress by supporting your mental and physical health by optimizing the stress and fatigue coping mechanism. Users report better mental clarity and reduced anxiety and brain fog while supplementing with Turkesterone.
Does Turkesterone Work?
This is the million-dollar question. If you are a fitness enthusiast, chances are you already have several supplements in your routine. You don’t want to add another until it is guaranteed to work.
Although many health and fitness social media celebrities are going gaga over Turkesterone, the thing is, there are no scientific studies to prove their effectiveness.
Furthermore, the studies that are used to boast about the effectiveness of Turkesterone are mainly on ecdysteroids, not on Turkesterone specifically. The main ingredient in these studies is ecdysterone [4]. It doesn’t end here; the ecdysteroid supplements tested in the study contained 6% of the dosage listed on the label. However, it still produced significant results.
A different study divided subjects into two groups. The first group was given placebos, and the other group used ecdysteroids. In the end, the placebo group gained 2.2 pounds more muscle than the guys taking ecdysteroids. [5]
Now, it doesn’t mean supplementing with Turkesterone has no benefits or can have negative health consequences. The Turkesterone selling companies currently lack scientific evidence to back their claims.
Turkesterone Side Effects and Safety
The reported side effects of supplementing with Turkesterone include nausea, upset stomach, lightheadedness, and other digestive issues. Notably, these side effects can be minimized by taking this supp after a meal.
Further, there are no science-backed recommended dosages for Turkesterone. If you choose to use this supp, you must stick to the dosage listed on the container. A general recommendation is to take a turkesterone supplement in dosages of 500 milligrams per day. Beginners should start with half this dose.
Problems With Turkesterone Supplements
Using Turkesterone supplements has the following limitations:
Lack of Understanding
Although many supplement companies make big claims about Turkesterone supplements, the truth is that we still lack clarity on how it breaks down and is utilized in the body. Until we have a step-by-step breakdown of how Turkestone works in our body, we cannot fine-tune it to make the most out of it.
Ecdysteroids Have a Short Life Span
Ecdysteroids such as Testosterone and Ecdysterone are eliminated rapidly from the body. Users must consume frequent big doses of these supplements to achieve noticeable results.
No Standardized Dose
Since Turkesterone lacks human trials, there is no consensus on the dosage of this supplement. At this point, each company has a different recommended dose for their products. A lack of a standardized dose can be dangerous, as overdosing on ecdysteroids can lead to toxicity.
Genetic Complexity
Ecdysteroids are generally compared to anabolic steroids. However, most steroids come with a recommended dosage. Furthermore, each individual reacts to gear uniquely because of their genetics. People on juice tweak the recommended dose to get the best bang for their buck. However, the ecdysteroids have no recommended dosage, and how they influence your genes is still poorly understood.
No Human Testing
There is very limited scientific research on Turkesterone. Plus, all these studies have been done on animals. There is no scientific evidence to prove the efficacy of Turkesterone in humans.
Best Turkesterone Supplement
Although Turkesterone lacks scientific backing, many users have been getting mind-blowing results from adding this supp to their fitness regimen. If you want to try this supplement, here is the best Turkesterone supplement on the market:
Gorilla Mind Turkesterone
Gorilla Mind Turkesterone was among the first turkesterone products on the market and had a first-mover advantage. Derek from MPMD is associated with Gorilla Mind.
This supp blends turkesterone with Hydroxypropyl-β-Cyclodextrin, making it more bioavailable than its peers. It contains 500mg of ajuga turkestanica extract, delivering a pure turkesterone content of 50mg per serving. Gorilla Mind Turkesterone comes with a money-back guarantee.
Who Should Buy Gorilla Mind Turkesterone?
Those who want turkesterone at the recommended dosage with enhanced bioavailability.
Folks that want a tried and tested turkesterone product.
Who Should Not Buy Gorilla Mind Turkesterone?
Vegans, as the capsules contain gelatin.
Folks on a shoestring budget.
SAVE NOW
Gorilla Mind Turkesterone Coupon
Gorilla Mind Turkesterone contains the most bioavailable form of turkesterone. The product comes with a 30-day no-questions-asked refund policy.
Turkesterone vs. Ecdysterone
Since most Turkesterone-selling companies use Ecdysterone studies to push their products, it would be unfair not to talk about this ecdysteroid.
Like its sibling, Ecdysterone is found naturally in some plants and insects. It is one of the most abundant and biologically active ecdysteroids found in nature. Ecdysterone is commonly found in plants such as spinach, quinoa, and various herbs. Ecdysterone supplements are also known as spinach extract, 20-hydroxy-ecdysterone, beta-ecdysterone, and alfa-ecdysone.
It can help build muscle mass, improve immune function, boost athletic performance, and enhance insulin sensitivity. Unlike Turkesterone, Ecdysterone has human trials proving its effectiveness in these fields. [6][7]
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Although turkesterone promises several benefits, including enhanced muscle mass gains, better recovery, and a boost in physical performance, more human trials are needed to back these claims. At the same time, there are no science-backed data to prove that taking Turkesterone is dangerous.
Researchers are still exploring Turkesterone’s potential and trying to shed light on its mechanisms of action and long-term effects. Will Turkesterone receive widespread acceptance after it receives scientific backing? We will have to wait to find out.
References
Sláma K, Koudela K, Tenora J, Mathová A. Insect hormones in vertebrates: anabolic effects of 20-hydroxyecdysone in Japanese quail. Experientia. 1996 Jul 15;52(7):702-6. doi: 10.1007/BF01925578. PMID: 8698114.
Sláma K, Kodkouá M. Insect hormones and bioanalogues: their effect on respiratory metabolism in Dermestes vulpinus L. (Coleoptera). Biol Bull. 1975 Apr;148(2):320-32. doi: 10.2307/1540550. PMID: 1156606.
Das N, Mishra SK, Bishayee A, Ali ES, Bishayee A. The phytochemical, biological, and medicinal attributes of phytoecdysteroids: An updated review. Acta Pharm Sin B. 2021 Jul;11(7):1740-1766. doi: 10.1016/j.apsb.2020.10.012. Epub 2020 Oct 16. PMID: 34386319; PMCID: PMC8343124.
Isenmann E, Ambrosio G, Joseph JF, Mazzarino M, de la Torre X, Zimmer P, Kazlauskas R, Goebel C, Botrè F, Diel P, Parr MK. Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans. Arch Toxicol. 2019 Jul;93(7):1807-1816. doi: 10.1007/s00204-019-02490-x. Epub 2019 May 23. PMID: 31123801.
Wilborn CD, Taylor LW, Campbell BI, Kerksick C, Rasmussen CJ, Greenwood M, Kreider RB. Effects of methoxyisoflavone, ecdysterone, and sulfo-polysaccharide supplementation on training adaptations in resistance-trained males. J Int Soc Sports Nutr. 2006 Dec 13;3(2):19-27. doi: 10.1186/1550-2783-3-2-19. PMID: 18500969; PMCID: PMC2129166.
Kizelsztein P, Govorko D, Komarnytsky S, Evans A, Wang Z, Cefalu WT, Raskin I. 20-Hydroxyecdysone decreases weight and hyperglycemia in a diet-induced obesity mice model. Am J Physiol Endocrinol Metab. 2009 Mar;296(3):E433-9. doi: 10.1152/ajpendo.90772.2008. Epub 2009 Jan 6. PMID: 19126784; PMCID: PMC2660145.
Parr MK, Botrè F, Naß A, Hengevoss J, Diel P, Wolber G. Ecdysteroids: A novel class of anabolic agents? Biol Sport. 2015 Jun;32(2):169-73. doi: 10.5604/20831862.1144420. Epub 2015 Mar 15. PMID: 26060342; PMCID: PMC4447764.
Yoga Push-Up Guide: Muscles Worked, How-To, Benefits, and Alternatives
The classic push-up is one of the best exercises you can do for your upper body. Requiring nothing more than the space to lie down, you can pump out push-ups anywhere and anytime, which is why they’re such a favorite of the military, martial artists, prisoners, and home exercisers alike.
Standard push-ups are almost unbeatable, and training to do more push-ups will increase chest, shoulder, and triceps muscle size and endurance.
However, as potent as push-ups are, you can have too much of a good thing. Do enough push-ups, and they can lose some effectiveness and even become boring.
That’s why most push-up aficionados include different push-up variations in their workouts, including decline, diamond, paused, deficit, and explosive push-ups. While each of these push-up exercises uses many of the same muscles, they hit them in a slightly different way.
And now you can add a new exercise to your push-up arsenal – yoga push-ups.
In this article, we reveal why and how to do this fantastic exercise and some of the best variations and alternatives.
Yoga Push-Ups – Muscles Worked
Yoga push-ups are a compound upper-body exercise. This means they work multiple joints and muscles working together. The main muscles involved in yoga push-ups are:
Pectoralis major
Known as the pecs for short, these muscles make up the bulk of your chest. There are three sets of pec fibers, called heads: clavicular (upper), sternal (mid), and coastal/abdominal (lower). The pecs are the agonist or main muscle trained during yoga push-ups. All three pec heads are involved in this exercise.
Deltoids
The deltoids, or delts, are your primary shoulder muscles. Like the pecs, there are three sets of deltoid fibers or heads: anterior (front), medial (middle), and posterior (rear). All three deltoid heads are involved in yoga push-ups, but the anterior head is the most active. The medial and posterior delts work mostly as stabilizers.
Triceps brachii
Better known simply as the triceps, this three-headed muscle is located on the back of your upper arm and is mainly responsible for elbow extension. Because of its relatively small size, the triceps are usually the first muscle to fail during yoga push-ups.
Serratus anterior
Also known as the boxer’s muscle, the serratus anterior is located on the side of your chest and is responsible for keeping your scapulae or shoulder blades flat against your ribs. This muscle is so-called because, when well-developed and you are lean enough to see it, it looks like the blade of a serrated knife.
Trapezius
The unusual shoulder movement during yoga push-ups means your trapezius is more active than with regular push-ups. The trapezius is the large, flat, kite-shaped muscle of your upper back. It comprises three sets of fibers: upper, middle, and lower. All three groups of fibers work during yoga push-ups, but the upper fibers are the most active.
Core
Core is the collective name for the muscles that encircle your waist, including the rectus abdominis, obliques, transverse abdominis, and erector spinae. These muscles contract inward to increase intra-abdominal pressure, which helps support your lumbar spine and prevent unwanted movement. Yoga push-ups are more core-centric than regular push-ups.
While yoga push-ups are most definitely an upper-body exercise, your legs are also involved. You’ll need to use your glutes, quadriceps, and hamstrings to keep your lower body straight and rigid. However, the load on these muscles is pretty low, so you’ll still need to train your legs separately if you want to make them stronger or more muscular.
How to Do Yoga Push-Ups
Get more from yoga push-ups while keeping your risk of injury to a minimum by following these guidelines:
Squat down and place your hands flat on the floor, roughly shoulder-width apart, and fingers pointing forward. Brace your core and pull your shoulders down and back.
Walk your feet out and back so your body is straight. Engage your legs to stabilize your lower body.
Bend your arms and lower your chest down to within an inch of the floor.
Next, push up and back, lifting your hips up toward the ceiling. Gently push your head between your arms to extend your shoulders, open your chest, and stretch your lats.
Keep your legs as straight as possible, and press your heels down toward the floor. Your body should now resemble an inverted V.
Return to the starting position, bend your arms, and repeat.
Pro Tips:
Inhale as you lower your chest to the floor, and exhale as you push yourself back and up.
Experiment with the width of your hands to see what feels the most comfortable.
Pause at the midpoint of each rep to maximize the stretching and mobilizing effect of this exercise.
Do yoga push-ups as part of your warm-up or morning routine or during your chest or shoulder workout.
Use push-up handles to increase your range of motion and take stress off your wrists.
Yoga Push-Up Benefits and Drawbacks
Not sure if yoga push-ups deserve a place in your workouts? Consider these benefits and then decide!
Anywhere, anytime
Like most push-up variations, you can do this exercise almost anywhere and anytime. As such, yoga push-ups are perfect for home exercisers and anyone who wants an excuse-free upper body workout.
An effective mobilizer
While yoga push-ups are a great upper-body muscular endurance exercise, they’re also an effective full-body mobilizer. A few reps of yoga push-ups will stretch your shoulders, chest, upper back, lower back, hips, hamstrings, and calves. This means yoga push-ups aren’t just a conditioning exercise but are also suitable for warm-ups.
Increased shoulder engagement
All push-ups involve your deltoids, but yoga push-ups work them more than most. The semi-inverted position at the mid-point of each rep is similar to that of an overhead press or handstand push-up, both of which are great deltoid exercises.
While yoga push-ups are a mostly beneficial exercise, there are also a few drawbacks to consider:
No regressions
There is no obvious way to make yoga push-ups easier. With regular push-ups, you can always bend your legs and rest on your knees to do three-quarter push-ups. Unfortunately, there is no such regression for yoga push-ups.
Potentially more shoulder stress than regular push-ups
Some exercisers struggle with overhead movements and find they cause shoulder discomfort and pain. Yoga push-ups place your arms overhead, so they may cause more shoulder joint stress than other types of push-ups. If yoga push-ups bother your shoulders, you should drop them from your program.
7 Yoga Push-Up Variations and Alternatives
Yoga push-ups are a highly effective upper-body exercise, but that doesn’t mean you need to do them all the time. There are several variations and alternatives you can use to keep your workouts productive and interesting:
1. Feet-elevated yoga push-up
While there is nothing wrong with doing a few yoga push-ups to mobilize and warm up your upper body, some people prefer to do them as a main workout exercise. If you want to overload more than stretch your muscles, feet-elevated yoga push-ups are the answer.
Steps:
Adopt the push-up position with your feet on a knee-high box or step. Brace your core, set your shoulders down and back, and engage your legs.
Bend your arms and lower your chest to about an inch above the floor.
Push back and up and lift your hips into the air so your body resembles an inverted V.
Return to the push-up position, bend your arms, and repeat.
Muscles targeted:
Primary: Pectoralis major, deltoids, triceps.
Secondary: Core.
Benefits:
A more demanding variation of yoga push-ups.
A great movement for more experienced exercisers.
Even better for mobilizing the shoulders and hips.
Tips:
Make sure your bench/step is stable and won’t tip over.
Warm up your hamstrings before attempting this exercise.
Take care not to hyperextend your lower back.
2. Single-leg yoga push-ups
Yoga push-ups provide a welcome core workout. However, the core is not working all that hard. This single-leg variation is much more core-centric and provides an excellent flexion/anti-rotation core workout.
Steps:
Adopt the push-up position with straight arms, core braced, and shoulders back and down. Lift one foot off the floor.
Bend your arms and lower your chest to about an inch above the floor.
Push back and up and lift your hips into the air so your body resembles an inverted V.
Return to the push-up position, bend your arms, and repeat.
Switch legs set by set.
Muscles targeted:
Primary: Pectoralis major, deltoids, triceps.
Secondary: Core.
Benefits:
An intense core and upper body exercise.
More leg and glute engagement than regular yoga push-ups.
Requires and develops greater coordination and positional awareness.
Tips:
Wear non-slip shoes or do this exercise barefoot.
Lift your non-weight-bearing leg higher to engage your glutes more.
You can also do this exercise with your foot on a step or box, i.e., single-leg foot elevated yoga push-ups.
3. Toe-tap yoga push-ups
Toe-tap yoga push-ups increase shoulder and core engagement while adding a rotational element for greater spinal mobility. If regular yoga push-ups are not challenging enough, and you don’t have a step to put your feet on, this is the next logical progression.
Steps:
Adopt the push-up position with straight arms, core braced, and shoulders back and down.
Bend your arms and lower your chest to about an inch above the floor.
Push back and up and lift your hips into the air so your body resembles an inverted V.
Reach back with one hand and touch your opposite foot.
Return to the push-up position and repeat.
Alternate sides rep by rep.
Muscles targeted:
Primary: Pectoralis major, deltoids, triceps.
Secondary: Core.
Benefits:
More challenging than regular yoga push-ups.
Increased core engagement.
Greater mobility, balance, and coordination demands.
Tips:
Touch your shin and not your toes if you lack flexibility.
Try to hinge from your hips rather than round your lower back.
You can also do this exercise with your feet on a step or box, i.e., feet elevated toe-tap yoga push-ups.
4. Y-reach yoga push-up
This yoga push-up variation works your upper back as well as your chest, shoulders, and triceps. As such, it’s both time-efficient and a great way to prepare your major muscles and joints for upcoming workouts.
Steps:
Adopt the push-up position with straight arms, core braced, and shoulders back and down.
Bend your arms and lower your chest to the floor.
Lift your hands off the floor and extend your arms forward to form a Y-shape. Point your thumbs up to the ceiling.
Bring your hands back in and under your shoulders.
Push back and up and lift your hips into the air so your body resembles an inverted V.
Return to the push-up position, bend your arms, and repeat.
Muscles targeted:
Primary: Pectoralis major, deltoids, triceps.
Secondary: Core.
Benefits:
An excellent postural exercise.
Trains your pushing and pulling muscles simultaneously for a time-efficient upper body workout.
A great way to prepare your upper body for your upcoming workout.
Tips:
Place a folded exercise mat under your hips for comfort.
Keep your upper back engaged and shoulders pulled down and back throughout.
Take care not to lift your head and hyperextend your neck when lying on the floor. Tuck your chin in and look down.
5. Dive bomber push-ups
Dive bomber push-ups are very similar to yoga push-ups. However, they involve some additional movements designed to increase spinal mobility. Dive bomber push-ups are great for loosening up your entire back after a long day sitting at your desk.
Steps:
Adopt the push-up position and then lift your hips into the air. Brace your core and pull your shoulders back and down.
Bend your arms and lower your head toward the floor.
Imagining you are ducking under a low bar, lower your chest to the floor, and then, keeping your hips low, extend your arms and push your upper body away from the ground.
Reverse the motion, again ducking under that imaginary bar, and repeat.
Muscles targeted:
Primary: Pectoralis major, deltoids, triceps.
Secondary: Core.
Benefits:
An excellent mobilizer for the entire spine.
A challenging alternative to regular push-ups.
More lat engagement than with regular push-ups.
Tips:
Adopt a wide stance to take tension off your hamstrings.
Use push-up handles for less wrist strain and a bigger range of motion.
Take care not to hyperextend your spine.
6. Pike push-ups
Yoga push-ups work your chest and deltoids pretty equally. But, if you want to focus more on your shoulders and avoid working your chest, pike push-ups are the exercise for you. They also involve less coordination than yoga push-ups, so they may be a better option for some beginners.
Steps:
Adopt the push-up position with your arms straight and hands roughly shoulder-width apart.
Lift your hips and push your butt back so your body resembles an inverted V. Brace your abs.
Bend your arms and lower your head to the floor, taking care not to bump it.
Extend your arms and repeat.
Muscles targeted:
Primary: Deltoids, triceps.
Secondary: Core.
Benefits:
An excellent bodyweight deltoid exercise.
More weight on your arms than conventional push-ups.
Simpler to learn than yoga push-ups.
Tips:
Experiment with the width of your hands to see what works best and feels most comfortable.
Use parallettes, push-up handles, or yoga blocks to increase your range of motion.
You can also do this exercise with your feet elevated, like this:
7. Mike Tyson push-ups
While boxer Mike Tyson probably didn’t invent this exercise, his use of it means it now bears his name! Yoga push-ups require good hamstring flexibility to perform them correctly. Mike Tyson push-ups work the same muscles but without needing such supple hammies.
Steps:
Adopt the push-up position with your feet pressed against the bottom of a wall to stop them from slipping.
Bend your arms and lower your chest to the floor.
Extend your arms, bend your legs, and push your hips backward so you’re in a semi-crouched potation.
Extend your legs and descend into another rep.
Muscles targeted:
Primary: Pectoralis major, deltoids, triceps.
Secondary: Core.
Benefits:
A more accessible exercise for people with tight hamstrings.
A challenging chest and deltoid exercise.
It was Iron Mike Tyson’s favorite exercise!
Tips:
Keep your feet pressed against the wall throughout.
Experiment with the position of your hands to see what’s comfortable and works best.
Take care to flex from your hips and not round your back as you move into the semi-crouched position.
Yoga Push-Up FAQs
Do you have a question about yoga push-ups or push-up training in general? Don’t worry because we’ve got the answers!
1. How many reps and sets of yoga push-ups should I do?
Because yoga push-ups are a bodyweight exercise, it’s hard to say how many reps you should do. Depending on your body weight and fitness, you might be able to do 10, 30, or even 50 reps, so telling you how many to do would be a mistake.
So, you’ll have to determine how many reps to do. Start your set and continue until you cannot do any more reps in good form. Then, as the weeks pass, do your best to crank out more reps. However, never sacrifice good (and safe) technique for more reps. The trade-off isn’t worth it.
In terms of sets, 3-5 should be enough for most people. If you can do more than this, you probably aren’t pushing your sets close enough to failure, or you are resting too long between efforts.
2. Can I do yoga push-ups every day?
You can do yoga push-ups daily provided you don’t train them too hard each time you work out. For example, you could do 3-4 hard sets close to failure one day and a couple of easy sets for mobility and warming up the next. This will give your muscles the time they need to rest, recover, and adapt to your more intense workouts.
Related: 12 Reasons to Do Push-Ups Every Day
3. Will yoga push-ups build muscle?
Provided you take your sets close to failure, yoga sets could help you build bigger pecs, delts, and triceps. However, this may entail doing high-rep sets, which is not the best use of your training time.
So, if you want to build muscle with yoga push-ups, choose a variation that takes you close to muscular failure in 20 reps or less. This will save you from doing long, inefficient workouts.
4. Are yoga push-ups safe?
Yoga push-ups should be safe for most exercisers. After all, with no barbell to come crashing down on your chest, they’re obviously much less risky than bench presses. That said, the overhead aspect of yoga push-ups means that they put some stress on your shoulders. So, if overhead presses bother your shoulders, yoga push-ups probably will, too.
If you have a history of shoulder pain, introduce yoga push-ups gradually and be prepared to drop them from your workouts if they bother your joints. However, people with healthy shoulders should have no problems with this exercise.
5. Are yoga push-ups better than regular push-ups?
While yoga push-ups differ from regular push-ups, that doesn’t mean they’re better. Yoga push-ups involve more shoulder and core engagement and also mobilize your hips and spine. Regular push-ups do not do this. However, if those benefits don’t interest you, it would be wrong to say that yoga push-ups are better.
In almost every instance, the best exercise is the one that delivers the results you want, is the safest, and that you enjoy. For some, this will be yoga push-ups; for others, regular push-ups will be the best.
Therefore, it’s up to you to determine which is the correct push-up for you.
Yoga Push-Ups – Wrapping Up
With so many types of push-ups to choose from, it can be hard to know which one to do. After all, they’re all excellent, and you can do most of them anywhere and anytime. Regular push-ups are most people’s first choice, but they have their limitations.
Yoga push-ups are an excellent exercise for working your chest, shoulders, and triceps while simultaneously mobilizing your hips and lower back. They’re also a little more core-centric than regular push-ups.
So, whether you’re bored of regular push-ups or just want a new challenge, why not give yoga push-ups a go? Try ‘em; we think you’re going to love ‘em!
Chicken Protein Calculator
It’s no secret that chicken is a fantastic source of lean, high-quality protein. However, determining the exact protein content can be a bit challenging. That’s where our Chicken Protein Calculator comes in. It’s a simple but powerful tool that allows you to accurately measure and understand the protein content of your chicken dishes.
Chicken Nutrition Calculator
Protein Content
Chicken Cut:
Weight:
Cooking Method:
Serving Size:
Protein:
Protein (% of daily intake):
Calories:
Fat:
Vitamins:
Minerals:
Copy Results
How to Use the Chicken Protein Calculator
Select the Chicken Cut: Choose the type of chicken cut you will be using from the dropdown list. Options include Chicken Breast, Chicken Thigh, and Chicken Drumstick.
Enter the Chicken Weight: Input the weight of the chicken in the provided field. You can enter the weight of a single chicken piece or the total weight if using multiple pieces. Select the appropriate unit (grams or ounces) from the dropdown list.
Choose the Cooking Method: Select the cooking method you will be using from the dropdown list. Options include Grilled, Baked, and Fried.
Specify the Serving Size: Enter the desired serving size in the provided field. This refers to the portion size of the chicken dish that you will consume. Select the appropriate unit (grams or ounces) from the dropdown list.
Enter the Daily Protein Intake: Input your daily protein intake goal in grams in the provided field. This helps you determine the percentage of your protein intake that the chicken dish will fulfill.
Calculate: Click the “Calculate” button to generate the results based on the provided inputs.
Clear Inputs: If you want to reset the form and start over, you can click the “Clear” button.
Understanding the Results
The results section will provide you with detailed information about the nutritional content of your chicken dish. Here’s what each section represents:
Chicken Cut: Displays the type of chicken cut you selected.
Weight: Shows the weight of the chicken you entered, along with the specified unit.
Cooking Method: Indicates the cooking method you chose.
Serving Size: Represents the specified serving size of the chicken dish, along with the unit.
The following nutritional information will be provided:
Protein: Displays the protein content of the chicken dish based on the inputs you provided.
Protein (% of daily intake): Represents the protein content as a percentage of your daily protein intake goal.
Calories: Shows the calculated calorie content of the chicken dish.
Fat: Indicates the fat content of the chicken.
Additionally, you will find information about the vitamin and mineral content of the chicken dish in separate sections:
Vitamins: Provides a list of vitamins contained in the chicken dish.
Minerals: Provides a list of minerals contained in the chicken dish.
Feel free to use the “Copy Results” button to copy the generated results for your reference or further analysis.
The Science Behind the Chicken Protein Calculator
The Chicken Protein Calculator isn’t just a random number generator. It’s a precision tool rooted in scientific research and data analysis.
Data Collection for the Chicken Protein Calculator
The Chicken Protein Calculator is built on extensive data from the USDA National Nutrient Database. This data comprises the protein content of various chicken products based on their weight and preparation method.
Mathematics of the Chicken Protein Calculator
The Chicken Protein Calculator uses this data to calculate the protein content of your entered chicken product and portion size. This calculation involves proportions, making it accurate and reliable.
How Much Protein in Chicken? Breast, Thigh and More
Chicken Breast:
Chicken breast is a popular choice due to its high protein content. A skinless, cooked chicken breast weighing 172 grams contains about 54 grams of protein, equivalent to 31 grams per 100 grams. It is a low-fat and protein-rich option, making it favored by bodybuilders and those aiming for weight loss.
Chicken Thigh:
Chicken thighs are a flavorful and cost-effective cut of meat. A 52-gram skinless, boneless, cooked chicken thigh contains 13.5 grams of protein, equivalent to 26 grams per 100 grams. Each chicken thigh has around 109 calories, with 53% of the calories coming from protein and 47% from fat. The darker color and slightly higher fat content contribute to their succulent taste. In summary, chicken thighs provide 13.5 grams of protein and a balanced protein-to-fat calorie ratio.
Chicken Drumstick:
Chicken drumsticks, the lower part of the chicken leg, are a protein-rich choice. A 44-gram skinless, boneless chicken drumstick contains approximately 12.4 grams of protein, or 28.3 grams per 100 grams. With 76 calories per drumstick and 70% of calories from protein, they offer a flavorful and satisfying option.
Chicken Wing:
Chicken wings, commonly enjoyed as snacks, contain approximately 6.4 grams of protein in a skinless, boneless wing weighing 21 grams. This is equivalent to 30.5 grams of protein per 100 grams. With around 42 calories per wing and 64% of the calories coming from protein, they offer a flavorful option. When consumed with the skin, a chicken wing provides 99 calories with a protein-to-fat calorie ratio of 39:61.
Read also: Turkey Vs. Chicken: Which Is Healthier
Which Cut Should You Eat for Maximum Benefit?
The choice of chicken cut depends on your personal preferences, dietary goals, and nutritional needs. Chicken breast is known for its high protein content and lower fat content, making it a popular choice among those aiming for lean muscle development. Chicken thigh and drumstick are slightly higher in fat but still provide a good amount of protein. Chicken wing, while lower in protein compared to other cuts, can still be enjoyed as part of a balanced diet.
Consider your dietary preferences and goals when selecting the chicken cut that suits you best.
FAQs
How accurate is the Chicken Protein Calculator?
It is highly accurate, thanks to the extensive USDA data it is based on.
Can I use the Chicken Protein Calculator for other meats?
No, this calculator is specifically designed for chicken products.
How do you calculate protein in chicken?
To calculate the protein content in chicken, you need to know the weight of the chicken and the protein content per 100 grams. You can use the following formula:
Protein Content = (Weight of Chicken / 100) * Protein Content per 100 grams
First, determine the weight of the chicken. Then, obtain the protein content per 100 grams from a reliable source such as a food database or packaging information. Divide the weight of the chicken by 100 to convert it to the equivalent value per 100 grams. Multiply this value by the protein content per 100 grams to calculate the protein content in the actual amount of chicken you have.
By applying this formula, you can accurately determine the protein content in chicken based on its weight and protein content per 100 grams.
How much protein is in a 4 oz serving of chicken?
4 oz serving of boneless, skinless chicken breast generally contains approximately 25 grams of protein. It’s important to note that this protein content may vary slightly depending on factors such as the specific chicken breast and cooking method used.
The Bottom Line
The Chicken Protein Calculator is a valuable tool for anyone looking to measure and understand the protein content of their chicken dishes. It helps you make informed dietary choices and promotes healthier living. By using this calculator, you can optimize your protein intake and tailor your chicken dishes to meet your nutritional needs.
Now you’re all set to calculate and understand the protein content of your chicken dishes using the Chicken Protein Calculator!
Related:
2023 Mid USA Pro Results and Scorecard
The 2023 Mid USA Pro is one of seven IFBB Pro League contests scheduled for this weekend. On Sunday, June 4, competitors from the Classic Physique division met in Albuquerque, New Mexico, to determine who would walk away with gold, a cash prize, and most importantly, an invitation to this year’s Mr. Olympia competition.
Following last year’s Olympia show, the top three finishers from the Classic Physique category were automatically guaranteed invites to this year’s edition of the contest. Time is running out to ensure a spot on the prestigious stage as athletes have until October 9 to earn their invites.
The 2023 Mr. Olympia event takes place November 2-5 in Orlando, Florida, inside the Orange County Convention Center. Whoever emerges with the crown this weekend will have a shot at the reigning four-time Classic Physique kingpin, Chris Bumstead later this year.
As for athletes to watch, Camilo Diaz stands out as he’s been consistent with fourth and fifth-place finishes at the 2023 Pittsburgh Pro and New York Pro, respectively. He appeared on the Olympia stage in 2022 but wasn’t able to place in the top 15.
Meanwhile, Damien Patrick is eager to pick up a win as well. He notched second and third-place performances at the 2023 Fitworld Pro and the Charlotte Pro. Lastly, 2023 New York Pro fifth-place contender Eric Abelon will be in attendance looking to do damage.
2023 Mid USA Pro Results
Classic Physique
Winner — Damien Patrick
Second Place — Jeremiah Willies
Third Place — Camilo Diaz
Fourth Place — Julian Castano
Fifth Place — Jordan Tripp-Arthur
Sixth Place — Eric Abelon
Seventh Place — Elijah Dixon
Eighth Place — Jimmy Tonkinson
Ninth Place — Stephen Thames
Tenth Place — Louiege Bascog
2023 Mid USA Pro Scorecard
Fitness Volt congratulates the winner!
Published: 4 June, 2023 | 11:55 PM EDT
2023 Mid USA Pro Scorecard
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2023 Toronto Pro Supershow Scorecards
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2023 Toronto Pro Supershow Results (LIVE UPDATES)
This weekend is a feast for bodybuilding fans as seven events will light up the stage across the globe. But the one that stands out from the rest is the 2023 Toronto Pro Supershow, where 10 divisions will showcase their best physiques on June 4. The categories are as follows: Men’s Open, 212 Bodybuilding, Classic Physique, Men’s Physique, Men’s Wheelchair, Women’s Bodybuilding, Figure, Bikini, Women’s Physique, and Wellness. The Fitness division is the only pro division that will not be featured in this show.
Amateur winners who earn their pro cards on Saturday, June 3, will also have the opportunity to compete in this contest.
Last year, men’s open bodybuilder Mohamed Shaaban claimed victory in Toronto and secured his spot at the Olympia. However, he won’t be defending his title this year as he is absent from the Men’s Open lineup. That leaves the door open for some powerful contenders who are eager to claim gold and the coveted Olympia invite.
The winner of this weekend’s show will join the elite group of athletes who have qualified for the 2023 Mr. Olympia competition, which will take place in Orlando, Florida from Nov. 2-5. The clock is ticking for those who want to make it to the biggest show of the year, as they have until October 9 to earn their tickets.
As the highest-ranking Mr. Olympia finisher, Iain Valliere enters this contest as the favorite. However, Ross Flanigan recently scored gold at the 2023 Musclecontest California Pro, and he’s eager to go two-for-two this weekend.
In addition, fans expect Hassan Mostafa to contend for gold as he won back-to-back competitions in 2022 at the Orlando Pro and Puerto Rico Pro. While he didn’t make it to the Olympia stage for health reasons, the Egyptian native is aiming to make an appearance this year. Other notable entries include Joe Seeman, Slavoj Bednar, and Jangmin Lee.
2023 Toronto Pro Supershow Winners
Men’s Open: Coming Soon!
212 Bodybuilding: Coming Soon!
Classic Physique: Coming Soon!
Men’s Physique: Coming Soon!
Men’s Wheelchair: Coming Soon!
Women’s Bodybuilding: Julia Whitesel
Figure: Lola Montez
Bikini: Eil Fernandez
Women’s Physique: Emilija Martin
Wellness: Sandra Colorado Acal
2023 Toronto Pro Supershow Results Breakdown
Men’s Open
Coming Soon!
212 Bodybuilding
Coming Soon!
Classic Physique
Coming Soon!
Men’s Physique
Coming Soon!
Men’s Wheelchair
Coming Soon!
Women’s Bodybuilding
Winner — Julia Whitesel
Second Place — Teresa Ivancik
Third Place — Tananarive Huie
Fourth Place — Melina Perron
Figure
Winner — Lola Montez
Second Place — Manon Dutilly
Third Place — Jodi Boam
Fourth Place — Lauren Martin- Stow
Fifth Place — Dalila Algeria
Bikini
Winner — Eil Fernandez
Second Place — Adair Libbrecht
Third Place — Maxine Somov
Fourth Place — Brittany Gillespie
Fifth Place — Kateryna Kauffman
Women’s Physique
Winner — Emilija Martin
Second Place — Romana Skotzen
Third Place — Amandine Kolly
Fourth Place — Alyssa Coppolino
Fifth Place — Nathalee Thompson
Wellness
Winner — Sandra Colorado Acal
Second Place — Kristen Briadwell
Third Place — Emily Azzarello
Fourth Place — Anne-Marie Gobeill
Fifth Place — Lauren Barton
2023 Toronto Pro Supershow Scorecards
Coming Soon!
Fitness Volt congratulates the winners on their major victories!
Published: 4 June, 2023 | 5:05 PM EDT
Flex Lewis Reveals His Workout, Diet & Recovery Secrets
Legendary bodybuilder Flex Lewis dominated the IFBB Pro League Men’s 212 division with his insanely jacked arm muscle development. Although he moved on from professional competition years ago, he remains connected with the community as a respected figure. In a recent interview with Escaped Fitness, Lewis revealed the secrets to his workout plan, diet, and recovery process.
Flex Lewis grew up with a passion for sports playing rugby in his teenage years. He got inspired to start bodybuilding after coming across Golden Era bodybuilder Tom Platz and the iconic Arnold Schwarzenegger. He emerged as a budding prospect after taking home the top prize in his debut show at the 2003 Jr. Mr. Wales. After the division’s weight limit got increased by 10 pounds, Lewis secured his maiden 212 Mr. Olympia title in 2012. He proved to be a commanding victor as he racked up seven wins in a row. He decided to move on after a final win at the 2018 Mr. Olympia.
Following a decorated career, Lewis continued to train hard in the gym. He embarked on a mission to downsize his enormous build and live a healthier lifestyle. In Nov. 2022, he teamed up with rising Men’s Open sensation Andrew Jacked for a brutal quads workout. The experienced Welsh mentored Jacked again in an upper body training session a week later in prep for the 2022 Mr. Olympia.
Earlier this year, Flex left the fans stunned with an impressive physique update boasting his jacked frame. He laid out the new diet and training plan he utilized to pack on a few pounds after dropping down by around 60 pounds in body weight.
Flex Lewis / Instagram
Considering the impressive package Lewis maintained, there has been speculation about a potential comeback. While he appeared to be content on the sidelines, Lewis revealed he could return on stage if he was offered a seven-figure payday two months ago.
Flex Lewis provided fans with three of his best movements for muscle growth targeting triceps last month. Then, he joined forces with iconic Strongman Eddie Hall for a sleeve-busting arms workout.
Flex Lewis reveals training secrets
In a recent YouTube video, Flex Lewis shared the keys to his training philosophy. Having trained under coach Neil ‘Yoda’ Hill, Lewis utilized Hill’s Y3T training or Yoda-3 Training. He explained the ins and outs of the training plan.
“It’s Neill’s. It’s Y3T so you order three training,” said Lewis. “It’s basically three different weeks; week one, two, and three. Week one is heavy compound lower reps. Week two is kind of like a hybrid of the third week, rep ranges on the second week goes up a little bit higher. On the third week, it kinda answers number two, is high reps, drop sets, super sets so every single week you get a different stimulus and then you repeat it all over again. That’s something Neill was doing way before it became something and I was like Neill, why isn’t this got a name? I just made a name for it and called it three weeks here, your name’s Yoda, Y3T. He was like I like that. That was it.
“We’ve been doing it since I was 19 so it’s nothing that was created, this was something that was just put a name to.”
Being a high-volume athlete, Lewis shared the number of sets he likes to perform in training and the part he enjoys working out the most.
“I do between 20 and 24 sets per body part. Workouts are an hour to an hour and a half. I would train one body part per day. Arms would be combined or separated. My last training system was Sunday legs, Monday morning hamstrings, a couple hours later chest and back. I’d have two days off a week, Wednesday was one and then on Thursday I’d do shoulders, Friday arms, Saturday off.”
“My weakest one is chest. It’s the most stubborn body part I’ve suffered with my whole career and my favorite part to train.”
Lewis opens up on his current diet
Flex Lewis further gave fans a look into his current diet plans, consisting of low carbs and clean sources of nutrition.
“I get up in the morning around 4:30, do my cardio, I won’t eat my first meal until about nine and that first meal is eggs, bacon, and olive oil. I don’t have any carbs. If I have carbs, I feel by the time I get to the gym and I stack in on calls and trying to do things, I feel foggy like I’m mentally not there. I don’t get that way if I don’t eat carbs. Normally my second carb meal is around about 12 o’clock. I’ll eat that a couple hours later. I got a little over a cup with some steak and some asparagus.
“I then have three or fours hours later some salmon. I have a wide diverse of meats, different protein sources, and then before bed I have the same meal as what I woke up on. I try not to go to bed with carbs. I sleep a lot better, I’m 60 pounds lighter than I was so that helps too.”
“But the diet elements of it I eat very clean. The bacon is what it is but it’s very lean cut. I use fats in a lot of my meals like good fats. I’m a big believer in that too for brain function and with the weekends, I have whatever I want. Not all throughout the weekends. I still have structure, same breakfast, and still go to bed with the same meal.”
He recommended creatine as a non-negotiable supplement for any athlete.
“I think creatine has a big part in any athlete’s gym bag. They should be supplementing creatine. In my peak, I was probably taking about 10-15g a day predominantly around my workout.”
Flex Lewis talks recovery & announces body transformation challenge
Lewis declared his ambitions to level up his fitness for his upcoming 40th birthday.
“I’m going to be doing a ‘Fit for 40,’ not the theme I’m going to be calling it but I’m turning 40 in November so I want to be in the best shape I can be physically, mentally, and cardiovascularly than I’ve ever been. We start that in June and there’s going to be a periodic following of sorts documenting different things.
“A little bit of bodybuilding training, strongman training, and UFC guys, a couple of things mixed in and I think it’d be just a good journey to follow.”
He stressed the importance of recovery and offered some techniques he used to boost healing.
“Recovery was something that I really started putting more and more into for the Olympia preps. I got two torn shoulders, micro tears in different parts of the body. I was having Physical Therapy five times a week.
“Recovery for me, I was in excruciating pain. I couldn’t sleep at night. Then I started looking into different things. I invested into a bed one of these systematic beds. I also sleep to this day, I bought a pregnancy pillow, the big U, so I sleep in this pillow on my back.”
“Right now, I’ve got things like cold plunge in my house, a sauna that’s on the way.”
Flex Lewis retired at the top. He believes he could have become the first two-division champion in bodybuilding had he moved up to the Men’s Open class as a 212 Olympia king. He opened up on his steroid use and revealed how he still gets people trying to convince him to return last month. Then, he collaborated with reigning four-time Classic Physique Olympia winner Chris Bumstead for a challenging back workout.
Based on Lewis’ track record, his latest offering will certainly add clarity and value to fitness enthusiasts who want to improve their performance in the gym.
You can watch the full video below.
Published: 4 June, 2023 | 3:10 PM EDT
Lee Priest Wants ‘Olympia-Themed’ Superhero Showdown with Kai Greene: ‘Come Back for an Encore’
Australian bodybuilding veteran Lee Priest has an undying passion for fitness and working out that he has kept up even in his later years. Since stepping away from professional competition years ago, he has become a revered analyst in the game. In a recent episode of Iron Rage, Priest called for an Olympia-themed superhero showdown with Kai Greene at an upcoming bodybuilding show.
Lee Priest rose to prominence for his insane arm muscle development along with his impressive muscle definition and conditioning as an IFBB Pro League’s Men’s Open contender in the 90s and early 2000s. He dominated the regional circuit before making his way to internationally renowned shows like the Arnold Classic.
Priest secured a qualification to the Mr. Olympia contest in 1997 and place sixth in his first outing under the banner. While he didn’t lay claim to the Sandow trophy, he was one of the most consistent athletes with six Mr. Olympia appearances. He took to the sidelines after a final showing at the 2013 NABBA Mr. Universe, where he dominated the competition to score gold.
With the anticipated return of the 2023 Masters Olympia set for August, Priest expressed his interest in potentially competing at the show. However, he would not be able to do so due to the atrophy in his chest and compromised arms. Earlier this year, he revealed the difference would be significant if he leaned out to step one stage.
The 50-year-old laid out some crucial bicep-focused tips on the preacher curl to maximize pump three months ago. He explained the reasons for using different rep ranges, equipment, and grip variations while offering his take on developing the bicep peak.
Two months ago, Lee Priest criticized the eligibility criteria for the 2023 Masters Olympia. He took issue with the show allowing athletes above age 40 and suggested raising the bar to 50 along with the condition they did not compete for at least two to three years.
Lee Priest / Instagram
American bodybuilder Kai Greene is regarded as one of the best Men’s Open contenders of all time to have never won Mr. Olympia. He displayed an impeccable blend of freakish muscle mass, size, and definition. He separated himself from the pack with his memorable posing routines.
Greene came close to winning the Mr. Olympia contest multiple times but kept falling short of legendary bodybuilder Phil Heath. He developed a fierce rivalry with the seven-time champion who kept knocking him down to second place from 2012 to 2014. After taking three silvers, Greene did not return to the Mr. Olympia stage again and stepped away with three Arnold Classic titles under his belt.
Greene teamed up with budding Men’s Open competitor Blessing Awodibu for a grueling arm workout in Jul. 2022. The duo forged a strong partnership as they regrouped for another brutal shoulder workout six weeks out from the 2022 Mr. Olympia. The veteran helped solidify Blessing’s prep for the show with a final hamstring and back training session where he stressed the importance of building neurological awareness.
Three months ago, Greene reflected on his career competing as a natural athlete for over 15 years. He encouraged his followers to avoid steroids and revealed he consumes anywhere between 2,500 and 6,000 calories daily. Then, he showered praises on his former rival Heath, and left the door open for a comeback. He followed up by showing off his massive delts in a workout update two months ago.
Related: 5 Superhero Workout and Diet Programs: From Hulk to Ant-Man
Lee Priest wants an Olympia-theme superhero showdown with Kai Greene
In a recent YouTube video, Lee Priest called for an Olympia-theme showdown with Kai Greene where they’d portray superheroes and villains for an entertaining skit.
Priest donned the prosthetic arm worn by Bucky(the Winter Soldier) in the Marvel Cinematic Universe before suggesting the idea he plays a superhero against Greene’s villain.
“I’m getting ready, I can cover the bad arm [with the prosthetic arm]. I can come back for an encore,” said Priest. “We could do like a skit. Kai could be a villain. I could be Superman. It would be great. Kai could make a really good Venom character or something or Predator.
“I could do like the Bucky and then do something else but at the end the big Superman muscle suit.”
Dave Palumbo responded, “I’d like you to reenact the scene where Superman’s dead and then he comes back from the dead. I think that would be better if you could do that.”
“Can hit me on stage like a big bright light and then the cables raise me up off the stage. That would be amazing,” Priest said. “Then the music changes, the lightning flashes, and Kai comes out as the evil villain.
“They’re going to have a painted backdrop of Metropolis or something or just project Metropolis and then have scaffolding there because remember Kai did that routine once where he started climbing the scaffolding. He could be up on the scaffolding Venom hanging down.”
Lee Priest would like to incorporate the play into a bodybuilding show to entertain the fans.
Palumbo said, “I mean really you’re Superman. What about would you do Spider-Man or whatever? I would like to see actually I’d like to see Kai as octo. He gets in all those positions and yeah that would be Dr. Octavius versus Spider-Man. You could be Spider-Man.”
“Or the Punisher. The villains and the heroes together.”
“The whole show’s just going to be Lee and Kai. It’s Lee and Kai variety hour. It would be entertaining like Lee and Kai going to do three or four different skits throughout the show but they’re well-choreographed and all that sort of stuff. It would be entertaining. But then you could use some of the other bodybuilders too, just people on the stage that you’re working around like general public type thing.”
Palumbo: “It’d be nice to have an Olympia theme.”
“I think it would be good too because superheroes these days people associate whatever they are with the muscular characters in superheroes and that X-Men type things and stuff.”
Lee Priest detailed the difference in his diet and training routine from the time he was in his 20s to now that he’s his 50s last month. While a lot did not change, he modified his training due to injuries and believes burning body fat might have got more difficult.
Last week, Priest suggested doing a Golden Era seminar with bodybuilding legend Jay Cutler and facing the four-time Mr. Olympia in a guest-posing appearance after the conclusion of the 2023 Masters Olympia.
Priest’s idea of bringing Greene back to the stage in such an entertaining fashion would surely be a treat for the fans to enjoy. However, it remains to be seen whether it comes to fruition.
You can watch the full video below.
Published: 4 June, 2023 | 12:39 PM EDT
How To Lose 5 Pounds in a Month: 15 Healthy and Effective Tips To Lose The Flab
There is a big event coming up (it could be a much-deserved vacation at a beach resort, a wedding, or a photoshoot), and you want to shed a few pounds quickly to look dapper. Most of us find ourselves in such situations quite often, but let’s be honest, how many of us end up achieving our objective?
I can’t say about you, but I can do it ten out of ten times. No, I’m not bragging; okay, I’m bragging a little bit, but I digress. The point is that I don’t have a magic potion that helps me shed weight overnight. I follow a tried and tested approach that allows me to drop weight on demand.
In this article, I share everything you need to know to lose weight as quickly as possible while staying healthy. You’ll also learn about the science behind weight loss and what is possible on a long-term weight loss program. We’ve got a lot to cover, so let’s get started.
How Much Weight Should I Expect To Lose in a Month?
Many people never achieve their weight loss goals because of their unrealistic expectations. On the other hand, many folks do not know what to expect. If you join a gym with the vague goal of ‘losing weight,’ you will most likely be unsatisfied with your progress. Conversely, exercisers that aim to ‘lose 15 pounds in a month’ will crash and burn.
Your transformation objective should be SMART (specific, measurable, attainable, relevant, and time-bound). You should be able to throw concrete numbers at whosoever asks you about your transformation goals. For example, losing 5 pounds in a month ticks all the right boxes. It is specific, measurable, relevant, and time-bound. However, is it attainable? Let’s find out.
The Science of Weight Loss
To lose weight, you must be in a calorie deficit, meaning you must burn more calories in a day than you consume. Of course, there are other things that you must consider for a successful weight loss journey, for example, eating nutrient-dense whole foods and avoiding empty calories or eating refined calories, and adhering to a suitable macronutrient split. But maintaining a calorie deficit (calories in vs. calories out) is the most crucial factor when it comes to weight loss.
According to the Centers for Disease Control and Prevention (CDC), cutting your daily calorie intake by 500-1,000 kcal can help you shed 1-2 pounds weekly. On the flip side, adding 500-1,000 calories to your diet will result in a 1-2 pounds weekly gain.
As per the Journal of the American Medical Association (JAMA), a 3,500-calorie deficit results in a body fat loss of one pound. Sticking to these calorie increases and cutting limits will keep your physique transformation journey gradual, steady, and sustainable. [1][2]
Going by the CDC guidelines, your goal of losing 5 pounds in a month is attainable and safe. Furthermore, a month technically has 4.3 weeks (30 days). To lose 5 pounds in a month, you need to cut approximately 583 calories from your daily diet, which is absolutely doable.
Weight loss not only improves your physique aesthetics but also boosts energy levels, enhances self-confidence, and improves mental health and overall well-being.
How To Find How Many Calories To Cut From Your Diet To Lose 5 Pounds in a Month
Here is the step-by-step process of determining your calorie intake goal to lose 5 pounds in a month:
Find Your Daily Average Calorie Goal
There are two ways of doing this:
1. Use a TDEE Calculator
Total daily energy expenditure estimates how many calories your body burns daily by accounting for three major contributing factors: your basal metabolic rate (BMR), your activity level, and the thermic effect of food metabolism.
Don’t worry; you don’t have to buy a scientific calculator to determine your TDEE. Use our neat TDEE calculator to determine how many calories you need daily for optimal functioning.
2. Find Out Your Daily Average Calorie Intake For Five Days
The TDEE calculator requires your gender, age, weight, height, activity levels, and body fat percentage (optional) to calculate the calories you need in a day. However, many people do not find it reliable, as no calculator can account for your lifestyle.
Alternatively, you could go the manual route and do all the hard work yourself. For this step, you will need a calorie-tracking app, such as MyFitnessPal. You must log your daily food intake for five days in the app.
Ensure that you are logging meals for typical days. Avoid recording meals and snacks on days when you’re out partying.
Take an average of these five days; this will be your average daily caloric intake, which accounts for your lifestyle.
Cut Calories
After determining your average daily caloric intake, deduct 583 calories to enter a calorie deficit. Remember, this is a generic recommendation, and your exact calorie reduction will depend on your lifestyle. People dealing with medical issues should consult a healthcare provider before starting a transformation program.
Also, this calorie cut is optimal for folks that consume more than 2,000 calories daily. Individuals that eat fewer calories than 2,000 should opt for a smaller daily calorie deficit, as it will ensure a more stable fat loss progress and prevent excess muscle loss.
You can enter a deficit by cutting calories, exercising, or combining the two. We recommend adjusting your diet and starting an exercise regimen, as it will get you faster results.
Weight Loss Timelines
Once people learn about what is possible in a month, they want to know what they can achieve long-term by sticking to the 500-1,000 daily calorie deficit. This section answers just that. Here are the weight loss estimates and timelines for up to a year based on the CDC weight-loss guidelines:
Time
Expect Weight Loss Results
1 Day
0.14–0.28 pounds
1 Week
1–2 pounds
1 Month
4–8 pounds
3 Months
12–24 pounds
6 Months
24–48 pounds
12 Months
48–96 pounds
Factors That Determine If You Can Lose 5 Pounds in a Month
No two people will have the same weight loss results by following the same fitness regimen. For example, your training partner might lose the required 5 pounds in a month by cutting 583 calories from your diet, whereas you might only manage 4 pounds.
Multiple factors can influence your weight loss progress. You can tweak some of these factors but must make peace with the others. Here are the factors that affect your weight loss progress:
Experience Level
Your training and dieting experience will influence how much weight you can lose in a month. People that are just starting their fitness journey shouldn’t expect to lose 5 pounds in their first month. Your body needs some time to adjust to your diet routine before you can see the needle budge in the right direction.
Beginners hit the weight loss sweet spot within a couple of months of starting their transformation journey. However, once you get the knack of things and have successfully dropped 5 pounds in a month, you will have no problems replicating the results in the future.
Gender
Men usually shed body weight and fat faster than females. It is primarily because of the male sex hormone — testosterone. Low testosterone levels are also the reason women cannot gain the same amount of muscle mass as men.
Furthermore, the essential body fat storage in men is 2–5%, whereas it is 10–13% for the ladies. The essential body fat is required to maintain life and reproductive functions. That said, females can still attain a shredded physique quickly by following the correct training and diet regimen.
Metabolism
Metabolism is how your body changes food and drink into energy. The energy generated through metabolism powers essential body functions, such as breathing and digestion. Your body needs a minimum amount of calories to carry out these functions, known as the basic metabolic rate (BMR).
Your age, sex, muscle mass, and physical activity determine your BMR. Some people have a higher metabolic rate than others, which helps them burn more calories throughout the day. Regular exercise to build muscle mass can help boost your metabolic rate.
Age
The natural testosterone levels in men and women decline with age, which can slow down their weight loss progress. Your metabolic rate also declines with age, which further hampers your fat loss progress.
Furthermore, we tend to lose muscle mass with age. Greater muscle mass helps you burn more calories throughout the day, even when you are physically inactive. The dip in the metabolic rate will require you to work harder to achieve a calorie deficit.
Genetics
Your genetic makeup will determine how you react to your training regimen and how quickly you lose weight. Some people will lose weight faster than others simply because they are genetically blessed.
However, people who are not born with Greek god genetics do not need to hang their heads. Your genetics might slow down your weight loss progress, but it won’t stop you dead in your tracks.
Your unique genetics is also why you should always use a personalized diet and training regimen. Following a cookie-cutter training regimen or using your best friend’s fitness program will return suboptimal results and can lead to strength and muscle imbalances.
Training, Nutrition, and Recovery Program
These three are the holy trifecta for losing weight and building muscle mass. To achieve your dream physique, you must follow a customized diet, training, and recovery program. We recommend working with a personal trainer and a registered dietician to help design your transformation program.
A personal trainer can give you a workout regimen that fits your strengths and weaknesses. He can also build a solid physical foundation by teaching you the correct exercise form. A dietician will provide you with a suitable nutrition regimen that will help speed up your weight loss progress.
Remember, you don’t have to do everything on your own in a transformation program. Seeking a professional’s help can save you a lot of time, energy, and frustration. Hiring coaches might cost you some money upfront, but it will pay dividends in the long run.
Consistency
Consistency, dedication, and commitment are implacable in a transformation program. You must be consistent with your diet, training, and recovery routine to ensure you lose 5 pounds in a month. You might get through your first one-month fitness regimen without much friction, but if you want to continue your weight loss progress, you must adopt military-like discipline.
15 Tips To Lose 5 Pounds in a Month
Many people adopt fad diets, such as the boiled egg diet and the cabbage soup diet, for quick weight loss. These diets promise mind-boggling results in a short period. However, they have little to no scientific research backing them. Following these fad diets or other obnoxious weight loss methods can lead to chronic health conditions.
In this article, we go over 15 tips that will help you lose 5 pounds in a month safely and steadily. Plus, unlike in the case of extreme weight loss methods, the weight you lose by following these tips won’t return as quickly as it came off.
Without any further ado, here are the 15 tips that will help you lose 5 pounds in a month:
Fix Your Diet
If you are dealing with excess weight, chances are that your diet is out of place. A weight loss program must always begin with fixing your diet. You must enter a calorie deficit to kickstart your weight loss journey.
Determine your average daily calorie intake and deduct a suitable amount of calories to lose weight. You must cut 583 calories from your daily intake to lose 5 pounds in a month.
After arriving at a daily calorie intake goal, you must use a suitable macronutrient split to shed the excess weight and develop a chiseled physique. Plan and prep your meals in advance so you don’t find yourself scrolling through your favorite fast food restaurant’s menu while you are starving.
Eat Protein and Fiber Rich Foods
Following a high-protein and high-fiber diet can help you lose weight quickly. A high-protein diet will help you build muscle. Muscle mass is more metabolically active than fat, meaning it requires more calories to sustain itself. People with higher muscle mass have a higher BMR and burn more calories throughout the day.
Eating fiber-rich foods can speed up your weight loss progress as it will keep you feeling satiated for longer, a quality it shares with protein. Furthermore, it improves your gut health and slows down your digestion.
You must switch to a moderate-carb and low-fat diet on a weight loss program. However, eating carbs two to three hours before a training session will ensure you have enough energy to crush the workout.
Track Your Calories
Losing weight requires you to be in a calorie deficit. You must track your food intake to ensure you are maintaining a calorie shortfall. Using rough estimates isn’t going to cut it. Eating one extra bread slice can disrupt your weight loss progress if you are not careful.
Get in the habit of logging your meals in a calorie-tracking app to stay on top of your diet. Folks that eat the same meals daily can stop logging them after ensuring they are in a deficit by recording their meals for at least a week.
Try Fasting
Fasting is an excellent weight loss method. Beginners can use intermittent fasting to achieve their goal of losing 5 pounds in a month. Intermittent fasting involves cycling between voluntary fasting and non-fasting over a given period.
The 16/8 method is the most common intermittent fasting protocol. It requires you to fast for 16 hours in a day and meet your daily caloric needs within the remaining eight hours. You could also use more advanced IF methods such as OMAD (one meal a day) and ADF (alternate-day fasting).
Intermittent fasting focuses on eating within a particular period. It doesn’t restrict your food choices. Nonetheless, you should avoid junk food and get your calories through nutrient-dense whole foods while fasting to ensure optimal results.
Eat Nutrient-Dense Whole Foods
Consuming 2,000-2,500 calories is extremely easy if you consume a soda and a burger daily. However, it requires considerable effort when limiting yourself to whole foods.
Whole foods are packed with nutrients that will help you achieve your weight loss goals. Refined foods digest quickly and lead to more cravings. On the flip side, whole foods keep you feeling satiated for longer, which will keep you from snacking on junk food throughout the day.
Add Cardio To Your Weight Loss Routine
Although working out is not mandatory in a weight loss program, exercising can help speed up your progress by boosting your calorie expenditure and putting you in a deficit. Since one month is a short time, you should ideally do two daily cardio sessions for optimal results.
The first cardio workout will be a 30-45 minute low-intensity steady state (LISS) session on an empty stomach first thing in the morning. Perform a 15-20 minute high-intensity interval training (HIIT) cardio session after your weight training session in the evening.
Many people despise cardio as they find it boring. If you are one of these people, you could spice up your training program by incorporating different equipment into your training regimen. Furthermore, you could switch training intensity and intervals to spice things up.
Avoid Liquid Calories
Most people lose track of their calorie intake while consuming liquid calories in the form of carbonated soft drinks. These can also cause blood sugar spikes and crashes, leaving you feeling tired and drained. During your weight loss program, you must also limit energy drinks and fruit juices.
Instead, you should opt for metabolism-boosting beverages such as green tea. Remember, water is the only beverage you need. Drinking a couple of glasses of water whenever you crave an energy drink or a sugar-laden beverage will curb your urges.
Capitalize on HIIT Resistance Training
You shouldn’t limit your HIIT workouts to cardio sessions. HIIT resistance training workouts can help fast-track your weight loss progress by improving your metabolism. They can also improve your physique aesthetics by toning your muscles.
A HIIT strength training workout lasts 15-30 minutes, making it a perfect fit for people with a packed schedule. Since most HIIT resistance workouts require minimal equipment, you could do them in your garage gym.
Cut Out Cheat Meals
Although losing 5 pounds in a month is possible, safe, and sustainable, it won’t be a walk in the park. You must stick to your guns for 30 days to achieve the desired results.
Most people consume anywhere between 500-1,000 extra calories in a single cheat meal. Burning these excess calories can take up to an additional week. Since we are on a tight deadline, you must cut out cheat meals on this program. You will sacrifice four cheat meals, but the results will be worth it.
Focus on Your Recovery
Sleep seven to eight hours each night to give your body enough time to rest and recuperate. You build muscle mass and shed weight while sleeping. Sleeping four to six hours each night doesn’t allow your body appropriate time to work its magic.
Use self-myofascial release, cold plunges, and weekly massages to improve your recovery. Plus, do not hold back from taking a day off from training if you feel sore and tired. Learn to listen to your body.
Avoid Alcohol
Alcohol is a no-go if you want to lose 5 pounds in a month. It is a source of empty calories, makes you retain fluid, shuts down your digestive system, and disrupts your sleep, which can hamper your recovery.
Alcohol increases your appetite, which is why folks tend to overeat while sipping their favorite drink. It can also lead to dehydration and decrease your exercise performance. Just like fast food, you must cut out alcohol for 30 days to achieve your weight loss objective.
Hydrate
Drinking water throughout the day can help you avoid dehydration. Furthermore, it can improve your metabolism, regulate your appetite, boost your training performance, flush out toxins, and improve your digestion. Drink at least a gallon of water daily to ensure optimal body function and performance and lose 5 pounds quickly.
Follow an Active Lifestyle
A sedentary lifestyle is one of the biggest reasons behind weight gain. Staying active throughout the day improves your metabolic rate, helping you burn more calories. Become more active by being mindful of your choices. Take the stairs, bike to work, and use a standing desk for work.
Control Your Stress Levels
Your body release cortisol whenever you are under stress. Cortisol and adrenaline are the stress hormones that make you hold onto excess fat. Use relaxing activities like yoga, meditation, reading, or listening to calming music whenever you are stressed. Seek a medical professional’s help if you are dealing with chronic stress.
Find Your Support System
It is your friends and family’s fault if you cannot achieve your weight loss goal in the desired time. No, I am just kidding. But really, your near and dear ones, directly or indirectly, play a vital role in your transformation journey.
You must find a support system that helps and motivates you on your transformation journey. Surround yourself with people who are trying to lose weight and can understand what you are going through.
Keep yourself accountable by sharing your goals and progress with your friends, family, and coaches. It will keep you motivated and push you to achieve your objectives. It might also push others to join you, which is a win-win for everyone involved.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
Losing 5 pounds in a month might sound like a gargantuan ask for newbies. It might sound impossible and borderline offensive. However, you must not let this big goal stun you. All you need to do is take that first step.
Start by limiting your portion sizes or cutting out the soda from your lunch, and with this, you’ll have taken the first step toward losing 5 pounds. You don’t have to adhere to all the 15 steps mentioned in this article at once for a successful weight loss campaign.
Begin with making one small change and steadily incorporate other steps until the first pound comes off. After that, it is all about doubling down on your strengths, and you’ll achieve your goal before the 30 days are up. Now, go, get it, tiger!
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References
Wishnofsky M. CALCULATION OF DIETS. JAMA. 1957;163(5):384–385. doi:10.1001/jama.1957.02970400056024
Centers for Disease Control and Prevention. (2021). Losing Weight. Retrieved from https://www.cdc.gov/healthyweight/losing_weight/index.html