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Natural Bodybuilder Jordon James Shares the Secret to Losing Weight and Getting Ripped
Image via Instagram @jordonjames_
INBA PNBA Natural Olympia competitor Jordon James says early morning fasted cardio is the secret to losing weight.
Exercise is essential to losing weight and getting ripped, but everyone in the fitness game long enough knows that it’s what you eat that gives you a chiseled physique. Although, there is one secret morning exercise James claims has been a game-changer for getting shredded. International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Natural Olympia competitor Jordon James recently revealed his diet and secret to losing weight on a podcast.
Jordon James competes in the Men’s Physique category. James made his natural bodybuilding debut in 2021 at INBA PNBA Iron Gladiator, where he received gold medals across the board and won all classes. Soon after, he received 1st place in his pro debut and second bodybuilding show at the INBA PNBA Clash of the Titans on Saturday, August 28, 2021, in Hermosa, California.
Jordon James was interviewed by The Prodcast With Prodigy podcast, where he spoke openly about his diet. James stated:
“It’s so fulfilling when you put the work in and you train hard, and you do what you’re supposed to do with your diet, and you look at your body in 6 weeks or however long you’re prepping and your body like looks good.”
Diet and Secret to Losing Weight
James went on to detail his diet, which consists of egg whites and oatmeal for breakfast and two lunches – ground turkey or chicken breasts with spinach and rice. Before a workout, he’ll have a protein shake, and his post-workout meal is more chicken, rice, and spinach. Lastly, before bed, he’ll have a protein shake.
Jordon James revealed the secret to losing weight and getting ripped is fasted cardio. Although, admittedly, he says it’s no secret. James claimed:
“Every morning, the secret. No, it’s not a secret. A lot of people know. But the secret is fasted cardio. Which is doing cardio when you have an empty stomach which helps you lose weight. And usually, the best time to do that is as soon as you get up early in the morning.”
Of course, James does have a pretty rigid diet, which is a vital part of losing weight and getting ripped. But James says early morning fasted cardio does wonders for weight loss.
James says he prefers to do his fasted cardio on the StairMaster. He says it’s perfect for sweating a lot and preserving muscle mass. And he does it every morning at 5:30 for 45 minutes – 1 hour when he’s prepping for shows (an hour as he gets closer to the show). And he dials back a bit on the StairMaster during the offseason to 30 minutes.
Jordon James uploaded a clip from the podcast below where he goes into detail about his diet.
https://www.instagram.com/reel/CcJUMJmoqyK/?utm_source=ig_web_copy_link
Recap
According to professional natural bodybuilder Jordon James, if you want to lose weight and get ripped fast, you’ll want to focus on your diet and eat ample protein. But also include fasted cardio into your plan, preferably in the morning.
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Pull-Up Bar Options & What To Look For In Your Pull-Up Bar
Maximize gains with these pull-up bar options.
We often times neglect what pull-up bars and the many pull-up bar options can do for our gains. The right piece of equipment will be durable and made of the highest quality to make sure you aren’t using some poor-quality pull-up bar. This is important for this piece of exercise equipment can greatly influence our gains and lead to effective growth, among other benefits. Whether you use one at the gym or at home, pull-ups are a convenient exercise that we should all definitely consider putting into your routines, if they aren’t there already.
What you will find with pull-up bars are that you can work your muscles, and many different muscles at that, to affect growth, but also work to improve things like mobility and range of motion. What you will find are those results you want most can come easily if these are placed into a well-structured training plan.
Let’s take a look at pull-up bars and see what makes this piece of exercise equipment so great. We will jump into the benefits of pull-up bars and offer up some great pull-up bar options so you know what is out there and how best to see results. Plus, we will offer up what to look for so you know how to find a worthwhile product.
Benefits Of Pull-Up Bars
Pull-up bars work for many benefits like increasing strength, mobility, and much more.
Benefits of pull-up bars include:
Increased strength: Using pull-ups bars are a great way to build strength and size for a shredded aesthetic, but also build functional strength to use for everyday activities (1).
Enhance grip strength: Grip strength is important for functional movements, as well as those big lifts, and pull-up bars can help you get there (2).
Better posture: By working muscles that support better posture, you will sit upright, walk taller, and have more confidence (3).
Get that V-shape: Pull-ups work the lats to a great extent which have great control in forming that desired V-shape we all know and love.
Convenient: With a pull-up bar in your home, you can enjoy a workout whenever you want to really boost your gains.
Pull-Up Bar Options
Let’s take a look at some pull-up bar options for you so you can better tackle those exercise needs. With the right piece of equipment, you won’t have to deal with a piece of junk and can better see those gains unfold.
Doorway Pull-Up Bars
These pull-up bars are great for those who want a bar in their home for convenience. These will come in a few different designs so research is needed for exactly what you want, however, all of them are great for convenience, versatility, and ease when it comes to getting a workout like this in your home.
Sometimes these bars may not feel as sturdy or supported as people would like so that is something to consider. Many are high-quality and durable, but what you will find is the means of securing in a doorway may not be exactly what you are looking for.
Free Standing Pull-Up Bar
A free standing pull-up bar is an interesting choice, but does require space. For this piece of equipment, you can perform other exercises as well, but most likely this is best to use either outside or in a larger indoor home gym space. If you feel as though you will be performing movements that require a lot of room, then this would be the option for you.
Pull-Up Bar Station
For those who want to invest a little more money into a pull-up bar, consider a pull-up bar station and what you will find is a great machine that can do pull-ups, as well as other exercises for a nice home workout. Depending on the brand and design, on the more simple side, dips and those respective handles would be included. On the more complex side, you may get a bench or some other exercises as well.
Fully Mounted Bar
A fully mounted bar allows for comfort in knowing this is secure and working for your benefit. What you will get with a fully mounted bar is a great piece of equipment with many grip options able to be drilled or screwed into a wall to add to your home gym. However, once this is in the wall, you don’t have the luxury to really move it around. Something to consider for those looking to maybe a more versatile option.
What To Look For
When it comes to finding the right pull-up bar, you want to be sure to look for certain factors that can play into your decision to buy. First, you want to know where and what you are going to use this for. If you have a door where you can put a bar in, then you will look towards those door frame pull-up bars to buy. However, if you are someone who wants something more secure or free standing, then a mounted or larger free-standing pyramid may be a better option.
You also want to look for grip options, for challenging your grip can add that level of growth you want most, while also considering versatility and extra padding. Depending on where this pull-up bar is in your home, you want to not damage any property while also having this bar be something you can have the freedom to move if need be.
Check out our list of the Best Pull-Up Bars for more great lifting and exercise products!
Wrap Up
Pull-up bars and those respective pull-up bar options are great for those looking to beef up their home gym while also seeking the best gains possible. Pull-up bars are versatile and convenient and can work wonders for all your gains if you find the right product that is worthwhile and working for your benefit. Check out some great bars and the best pull-up bar options to really get the best workout possible.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Ronai, Peter; Scibek, Eric (2014). “The Pull-up”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Harvard Health Publishing Healthbeat (2015). “Why good posture matters”. (source)
Cedric McMillan Has Passed Away At 44 Years Old
Beloved pro bodybuilder Cedric McMillan has reportedly passed away
Arnold Classic champion pro bodybuilder Cedric McMillan has passed away at 44 years old – close sources to Generation Iron and family members have confirmed. The tragic news comes shortly after McMillan was very open about his past heart issues and near death experience in 2021.
Though the details have not been confirmed, sources state that Cedric McMillan suffered a heart attack while on the treadmill. The pro bodybuilder had been delaying his return to competitive bodybuilding due to his health issues – but was very optimistic about being able to return to the stage at some point in 2022.
To many, Cedric McMillan was the return of the “classic” look that so many fans wanted to see in Men’s Open bodybuilding. His presence, and his eventual win at the Arnold Classic 2017, may have helped in part bring the Classic Physique division into fruition. Though McMillan remained in the Men’s Open division himself.
Arnold Schwarzenegger was very optimistic about Cedric McMillan’s physique – and held it up as the pinnacle of what modern bodybuilders should look like in the sport. McMillan was never able to regain another Arnold Classic trophy, nor win a Mr. Olympia event.
In December 2021, Cedric McMillan spoke openly about a near-death experience he suffered due to heart issues. This ultimately kept him out of his planned competitions such as the Legion Sports Fest Pro and the Arnold Classic. McMillan was focusing on recovery but also saw the event as a wake up call for his health and future tactics in the sport.
This story is still developing and Generation Iron will update with further information as it becomes available. The entire staff at Generation Iron sends condolences to friends and family of Cedric McMillan at this time.
Jacob Ladon is a staff writer and former amateur bodybuilder. He has been passionate about bodybuilding since he was 15 years old and discovered the joys of training in the gym. He reports and comments on all bodybuilding related matters.
Best Wrist Wraps For Lift Support & Optimal Performance (Updated 2022)
Elevate your bodybuilding and powerlifting training and competition with great wrist wraps for the best lift support.
You may see people in the gym all the time wearing wrist wraps. You definitely see powerlifters and strongmen wearing them for lift support. But you may be wondering why. Like a pair of deadlift socks or knee sleeves, wrist wraps are just one of those fitness aids that can really work for your overall benefit when it comes to lifting big and seeing huge gains. Looking into a proper pair for your bodybuilding strength and fitness goals should be at the top of your priority list especially entering this holiday season.
As we push ourselves to the max and really do our best to boost all aspects of athletic performance, it is important for us to have proper protection in order to keep ourselves injury free and working hard every single day. A pair of wrist wraps can do just that as we seek nothing but the best for ourselves, our form, and overall physical and mental health as we take our training as high as it can go with these power grips.
We’ve put together a list of the Best Wrist Wraps for 2022 to give you the best chance at lifting big while also staying safe. With the right protection, you won’t sacrifice your bodybuilding gains or valuable time in the gym.
Best Wrist Wraps For 2022
Best Wrist Wraps Overall
A great pair of wrist wraps overall will work to give you the best in terms of support and durability. With great material and a design tested for those big lifts, all your gains can happen in a safe and effective way with these bodybuilding power grips.
SBD Wrist Wraps
SBD brings these great wrist wraps to consumers that are perfect for training, repetitions, and competition use for bodybuilding, powerlifting, and weightlifting. The flexible wrist wraps are designed for easy self wrapping and the stiff wrist wraps are designed for optimal support to maximize work effort. With two options to choose from, SBD covers all of your wrist wrap needs for your desired goals. With a heavy-duty thumb loop and manufactured alongside a main wide elastic, these are designed for powerlifters and strongmen and an industrial fastener ensures longevity and security. Approved for USAPL, IPF, and USPA, these wrist wraps are great for all of your needs.
These wrist wraps by SBD were seen at the World’s Strongest Man 2020 competition worn by the winner Oleskii Novikov. Able to support the most elite athletes in the sport, these wrist wraps are specially designed for powerlifters and strongmen to enhance all aspects of their training and competition goals.
SBD Wrist Wraps are specifically designed for wrist support and pressing movements. The heavy duty thumb loop and industrial fastening ensure longevity and a good fit.
Pros
Two options allow for a flexible or a more stiff wrist wrap
Durable and designed for powerlifters while also being competition approved
Cons
Premium option with price
Only available directly from their website.
Price: $42.50
Check out our individual review for SBD Wrist Wraps here!
Best For Powerlifting
For those powerlifters who need to focus on only increasing weight, a pair of wrist wraps can greatly benefit you in a number of ways. When it comes to lifting big with those big three powerlifts, having the best support will eliminate vulnerability and allow you to thrive when it comes to those gains and results.
SBD Wrist Wraps
SBD brings these great wrist wraps to consumers that are perfect for training, repetitions, and competition use for bodybuilding, powerlifting, and weightlifting. The flexible wrist wraps are designed for easy self wrapping and the stiff wrist wraps are designed for optimal support to maximize work effort. With two options to choose from, SBD covers all of your wrist wrap needs for your desired goals. With a heavy-duty thumb loop and manufactured alongside a main wide elastic, these are designed for powerlifters and strongmen and an industrial fastener ensures longevity and security. Approved for USAPL, IPF, and USPA, these wrist wraps are great for all of your needs.
These wrist wraps by SBD were seen at the World’s Strongest Man 2020 competition worn by the winner Oleskii Novikov. Able to support the most elite athletes in the sport, these wrist wraps are specially designed for powerlifters and strongmen to enhance all aspects of their training and competition goals.
SBD Wrist Wraps are specifically designed for wrist support and pressing movements. The heavy duty thumb loop and industrial fastening ensure longevity and a good fit.
Pros
Two options allow for a flexible or a more stiff wrist wrap
Durable and designed for powerlifters while also being competition approved
Cons
Premium option with price
Only available directly from their website.
Price: $42.50
Check out our individual review for SBD Wrist Wraps here!
Best For Weightlifting
For those involved in weightlifting, a quality pair of wrist wraps will greatly affect how you perform each exercise with these power grips. With so many exercises and each having their own unique challenge, your weightlifting needs can be covered with a great pair of wrist wraps.
Gymreapers Wrist Wraps
Gymreapers Wrist Wraps offer great support for any lifts, especially those Olympic lifts. Made from high-grade nylon, these wraps are tested to perform under the toughest conditions and are guaranteed to be durable to continued longevity. With enhanced stitching, you’ll never worry about durability issues and the heavy duty thumb loop ensures a secure fit and quick removal. Being USPA approved is a huge plus for all your training and competition needs.
Gymreapers Wrist Wraps offer incredible support for all your big lifts. The heavy-duty thumb loop allows for a secure fit and easy adjusting for all your needs.
Pros
High-grade nylon material ensures durability for weightlifting
Enhanced stitching promotes better longevity
USPA approved is great for training and competition
Cons
Fit may not be great for some as the material is quite sturdy
Price: $19.99
Best For Beginners
Beginners may be wondering which pair of wrist wraps to buy and with so many on the market, it can be tough to decide. You want a pair that will work for you and be comfortable enough for free movement, yet sturdy enough to protect against injury whether for bodybuilding, powerlifting, or weightlifting.
Gymreapers Wrist Wraps
Gymreapers Wrist Wraps offer great support for any lifts, especially those Olympic lifts. Made from high-grade nylon, these wraps are tested to perform under the toughest conditions and guaranteed to be durable to continued longevity. With enhanced stitching, you’ll never worry about durability issues and the heavy duty thumb loop ensures a secure fit and quick removal. Being USPA approved is a huge plus for all your training and competition needs.
Gymreapers Wrist Wraps offer incredible support for all your big lifts. The heavy-duty thumb loop allows for a secure fit and easy adjusting for all your needs.
Pros
High-grade nylon material ensures durability out of these power grips
Enhanced stitching promotes better longevity
USPA approved is great for training and competition
Cons
Fit may not be great for some as the material is quite sturdy
Price: $19.99
Best For Durability
You want your wrist wraps to be durable and that comes down to quality power grips. A poorly made pair will fall apart and cost you time and money that you just don’t need so look into the best material and those reputable brands for the most durable products.
SBD Wrist Wraps
SBD brings these great wrist wraps to consumers that are perfect for training, repetitions, and competition use for bodybuilding, powerlifting, and weightlifting. The flexible wrist wraps are designed for easy self wrapping and the stiff wrist wraps are designed for optimal support to maximize work effort. With two options to choose from, SBD covers all of your wrist wrap needs for your desired goals. With a heavy-duty thumb loop and manufactured alongside a main wide elastic, these are designed for powerlifters and strongmen and an industrial fastener ensures longevity and security. Approved for USAPL, IPF, and USPA, these wrist wraps are great for all of your needs.
These wrist wraps by SBD were seen at the World’s Strongest Man 2020 competition worn by the winner Oleskii Novikov. Able to support the most elite athletes in the sport, these wrist wraps are specially designed for powerlifters and strongmen to enhance all aspects of their training and competition goals.
SBD Wrist Wraps are specifically designed for wrist support and pressing movements. The heavy duty thumb loop and industrial fastening ensure longevity and a good fit.
Pros
Two options allow for a flexible or a more stiff wrist wrap
Durable and designed for powerlifters while also being competition approved
Cons
Premium option with price
Only available directly from their website.
Price: $42.50
Check out our individual review for SBD Wrist Wraps here!
Best For Versatility
A versatile pair of wrist wraps will help with all those needs when it comes to a variety of exercises. You want to have many options when using wrist wraps and those that offer versatility will only enhance your gains by not restricting you during those bodybuilding or powerlifting workouts.
DMoose Powerlifting Wrist Wraps
DMoose Powerlifting Wrist Wraps are perfect for enhancing your wrist stability and preventing injury when it comes to lifting and those intense workouts. By improving strength and stability, you allow for optimal flexibility and mobility with the thought of injury prevention and better support. The reinforced wrap design has double stitching and a breathable heavy duty material. Comfortable and easy to use, these wrist wraps will support any lifting style and workout you need to get done.
DMoose Powerlifting Wrist Wraps can offer enhanced workout wrist stability and injury prevention with a reinforced and sturdy design.
Pros
Great for improving strength and stability
Breathable with quality stitching and material
Comfortable and versatile for workouts
Cons
Thumb loop may be uncomfortable
Price: $14.99
Benefits Of Them
The benefits of wrist wraps may be enough to convince you to buy a pair, or at least give them a try. While our bodies are amazing specimens, it doesn’t hurt to give them an extra boost in our quest for big bodybuilding or powerlifting gains.
Stabilize the wrists: For heavy lifts, stabilizing your wrists is key in helping to prevent hyperextending while promoting solid form and grip on the bar. By doing this, you only add to your foundational strength to properly execute any big lift (1).
Support high volume and intensity: Relieve pain in your wrists so you don’t have to worry about injury while also promoting the longevity of your workout.
Enhance grip: Provide for a better grip to be more comfortable while lifting more weights to enhance overall growth (2).
Promote healthy recovery: After an injury, wrist wraps can offer that extra level of support to take away any injury or swelling and relieve any pressure to allow you to lift while still giving your wrists time to strengthen and heal.
Pros & Cons Of Wrist Wraps
The pros of wearing wrist wraps is that you better support your wrists, especially if you are prone to wrist pain during big lifts. Feeling stable and supported, while also using proper form, can greatly benefit you as you look to lift massive weight and see huge gains (3,4). By offering proper wrist alignment, those days of you feeling unwanted wrist pain are a thing of the past.
However, it is possible to abuse wrist wraps by becoming too dependent on them. As you lift weight, your wrists and other muscles alongside it will start to strengthen. But with wrist wraps, you take that out of the equation and as those larger muscles get stronger, those smaller ones don’t need to since wrist wraps help do that for them. By not strengthening these muscles you start to hurt yourself in the long run once those wrist wraps come off.
How We Choose
When it comes to choosing the best wrist wraps, we look at the brands because you deserve only the best to be representing you. The reputation and quality of their products gives us insight into how great their wrist wraps will be. We then look at the quality of the product and the level of comfort while lifting because your wrist wraps should be comfortable and not totally restrict you. Finally, we look at price because we know that fitness equipment can get expensive but it is possible to find great products while still being at an affordable price.
FAQ Section
What are the best wrist wraps?
SBD Wrist Wraps. SBD brings these great wrist wraps to consumers that are perfect for training, repetitions, and competition use. The flexible wrist wraps are designed for easy self wrapping and the stiff wrist wraps are designed for optimal support to maximize work effort. With two options to choose from, SBD covers all of your wrist wrap needs for your desired goals.
Do I really need them?
Using wrist wraps is all about personal preference so no, you don’t need to use them. But for those looking to lift big and see gains, wrist wraps can ensure protection and offer stability as you seek to lift that big weight.
What should I look for in a pair of wrist wraps?
You should look for quality material as this will ensure durability and longevity. Also, look into the level of comfort for this will affect how you lift. You want a versatile pair to work for you, not against you.
Wrap Up
Wrist wraps are great aids to use for any workout, but in particular those big lifts. Able to support and stabilize your wrists, these workout aids are perfect for those looking to enhance their overall growth and performance while staying safe doing so. Worn by professionals and elite athletes, these can be game changers for whatever your workout may be. Check out a good pair of wrist wraps and see what they can do for you when it comes to elevating your overall performance.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Weiss, A. K.; Tsai, H. H.; Puffer J. C. (2002). “Bilateral Wrist Pain-Weightlifter”. (source)
Lee, Julia-Ann; Sechachalam, Sreedharan (2016). “The Effect of Wrist Position on Grip Endurance and Grip Strength”. (source)
Lee, Ju-Hyun; Kim, Tae-Ho; Lim, Kyu-Bong (2018). “Effects of eccentric control exercise for wrist extensor and shoulder stabilization exercise on the pain and functions of tennis elbow”. (source)
Judge, W. L.; Burke, M. J.; Patrick, J. T.; Guidry, D. T.; et al. (2017). “Effects of wrist wraps on throwing distance in highly skilled shot put athletes”. (source)
Joe Rogan Believes Liver King Is On Steroids: ‘That’s Not A Natural Body’
Joe Rogan recently spoke out against Liver King’s natural status.
Joe Rogan covers many areas on his podcast with many different guests. This ranges from politics to life hacks to different topics in the world of fitness. Recently, the conversation between Rogan and a guest got on the topic of Brian Johnson, better known as Liver King.
Rogan has been involved in fitness and fighting for years now. He is not a competitor himself but carries a lot of knowledge on the subject. This includes being a big-time carnivore himself, which we have seen as he has tackled the carnivore diet on two separate occasions.
On a recent episode of his podcast, Rogan weighed in on Liver King’s physique and believes that he is not natural despite his claims.
“No that’s a gimmick, that guy. He’s got an ass filled with steroids is what he gots. That’s not a natural body. That guy is shooting all kinds of shit into his system to achieve that kind of physique,” Joe Rogan said.
Liver King is known for his unorthodox diet plan eating raw meats. He has taken on a lifestyle of living off the land and believes that he gains nutrients in many different ways of raw meat and living off the land.
This is another topic that Rogan has disagreed with. He has discussed the topic with many experts that have appeared on his show and they do not believe there is any benefit to raw meat.
“Look, I don’t even know if there’s a benefit in eating raw meat. From what I’ve understood, talking to experts, there’s actually a lot gained from cooking because there’s more, because the protein becomes more bioavailable.
Eating raw meat like that, you’re not getting as much of the actual nutrients from it. Maybe you’re getting some additional factors from the fact that you’re getting like a rare piece of meat with blood and stuff like that. Maybe there’s other things. Maybe you’re getting too much protein if you’re eating a giant steak and it’s cooked well.”
Joe Rogan specifically referenced Derek from More Plates More Dates. He is a YouTube sensation who has studied this exact diet plan. Rogan claims that Derek did not find a benefit from Liver King eating “liver and testicles and drinking blood.”
The physique of Liver King is undeniable and remains fully intact. This is the reason that it has been brought into question and there are many that do not believe he could have built that physique naturally. Joe Rogan seems to be on that list.
Chanel Renee Jansen Profile & Stats
The biography, life, and accomplishments of Chanel Renee Jansen
Image via Instagram @c_no5
Chanel Renee Jansen is an American fitness model, social media celebrity, photographer, videographer, and entrepreneur. Jansen is known for her hourglass physique and drop-dead gorgeous looks. However, she wasn’t always as fit as she is today.
Chanel Jansen has previously revealed that she weighed around 175 pounds and felt very unhappy with how she looked. After struggling with her weight for a long time, Jansen decided to join a gym and take control of her life.
Below is a complete breakdown of Chanel Renee Jansen’s profile, stats, biography, training, and diet regimens.
Full Name: Chanel Renee Jansen
Weight
Height
Date Of Birth
125-135 lbs
5’6″
5/7/1986
Profession
Era
Nationality
Fitness Model, Entrepreneur
2010
American
Image via Instagram @c_no5
Biography
While reflecting on her early years, Chanel Renee Jansen describes herself as “very heavy.” Before she started her transformation journey, the fitness model confessed that she wasn’t happy with how she looked or felt.
Prior to joining a gym, Chanel didn’t have much knowledge about training and nutrition. Following a ‘leave no stone unturned’ approach, she spent a good deal of time learning about fitness and nutrition.
With her hard work and help from her partner at the time — Rich Piana, Renee successfully achieved her dream physique. She lost 50 pounds and gained 10 pounds of lean muscle mass.
Jansen follows an intense transformation regimen and trains seven days a week. However, it wasn’t months before Chanel started seeing favorable changes in her physique.
Becoming a social media celebrity
Keen on sharing her transformation journey with other people struggling with weight issues, Jansen started posting photos of her transformation on social media in 2014. It wasn’t long before people started taking notice of Chanel, making her a much sought-after fitness model in the process.
Chanel Jansen used her newfound fame to launch her clothing brand focused on helping people reinforce a positive mindset and motivating them to achieve their goals.
“I was always the fat kid, I was always really shy, and fitness makes me feel so much better about myself, and it makes me feel better about other women. I love to encourage other women to lose weight, and I love to tell my story.” — Chanel Renee Jansen on her weight loss journey.
Image via Instagram @c_no5
Training
Since Chanel Renee Jansen started training under Rich Piana, it’s no surprise she followed a hardcore and intense workout regimen. Jansen trains seven days a week and does not believe in taking days off from the gym.
The fitness model performs cardio, abs, and strength training every day and spends at least two hours in the gym. Chanel credits Piana for her success in the gym. Rich Piana taught her advanced training and dieting principles that put her transformation journey on the fast track.
“I’m in the gym seven days a week, for at least two hours at the time. I always do abs and cardio. Being a woman, you always want to tighten your tummy.” — Chanel Jansen on her training approach
Training Principles
Chanel’s training principles include:
1. Cardio Every Day
The social media fitness celebrity preaches doing cardio every day. She believes a fasted cardio session in the morning is the best way of burning fat and losing excess body fat.
Jansen performs a second cardio session at the end of every workout. According to Chanel, regular cardio has helped her trim down her boxy waist and keeps her metabolism kicking throughout the day.
2. Fall in Love with Weight Training
Chanel Jansen is a proponent of weight training for women. She believes it can help girls tone their muscles and build strength. The fitness star believes it is time the “lifting weights can make girls look manly” myth is busted for good.
Image via Instagram @c_no5
Nutrition
Chanel Jansen relies on a low-carb, high-protein diet to stay lean all year round. She is not a fan of cheat meals and sticks to eating nutrient-dense whole foods.
Chanel Renee Jansen Diet Principles
Jansen swears by the following dieting principles:
1. Cut Out Sugar From Your Diet
An excess of sweetened foods and beverages can lead to weight gain, blood sugar problems, and an increased risk of heart disease. Additionally, it can accelerate the skin aging process and can increase your risk of depression. (1)(2)
2. Lower Your Salt and Carb Intake
Since Jansen’s first fitness goal was to lose weight, she switched to a carb-restricted diet. She has followed a similar low-carb diet ever since.
On the other hand, while your body needs some salt to function properly, too much of it can be detrimental to your health as it can deteriorate your heart health and lead to weight gain. (3)
3. Eat Lean and Clean Proteins
If your goal is to build muscle while losing weight, you cannot go wrong with a high-protein diet. A protein-rich diet can also make you feel satiated for longer, reducing the chances of feasting on junk food during the day.
Watch: Chanel Jansen Talks Unreleased Rich Piana Videos
Diet Plan
Below you will find Jansen’s “shredding” diet plan she uses to get in shape for a photoshoot:
Meal 1 (after fasted cardio)
1 scoop vegan protein powder
8-ounces Unsweetened Almond Milk
1 heaping spoon of unsweetened almond butter
1 scoop collagen supplement
Meal 2
Ground turkey
Sweet potato mesh
Meal 3 (Post-Workout meal)
Salmon with asparagus
Next Read: Rich Piana’s Girlfriend Chanel Jansen Makes A Statement And Tribute
Image via Instagram @c_no5
Supplements
Chanel Jansen uses the following supplements to improve her post-workout recovery and overall health:
References
Luo S, Monterosso JR, Sarpelleh K, Page KA. Differential effects of fructose versus glucose on brain and appetitive responses to food cues and decisions for food rewards. Proc Natl Acad Sci U S A. 2015;112(20):6509-6514. doi:10.1073/pnas.1503358112
Gkogkolou P, Böhm M. Advanced glycation end products: Key players in skin aging?. Dermatoendocrinol. 2012;4(3):259-270. doi:10.4161/derm.22028
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Arnold Schwarzenegger Shares Advice From Reg Park That Changed His Life
Arnold Schwarzenegger shares career changing advice from Reg Park.
Arnold Schwarzenegger shares the advice given to him by Reg Park that really changed his life and career. The legendary bodybuilder shared what his idol had to tell him in his most recent newsletter.
It’s great that we still have legends like Arnold Schwarzenegger around to talk about the good old days of the sport. There’s nothing quite like getting quality advice from a legend from a different era of the game. Schwarzenegger provides that and more as he is able to pass on teaching from those even older than him who showed him the ropes. Now the legend of the Golden Era is passing on the lessons his idol Reg Park gave him that helped shape his career.
Sage Advice
In a recent newsletter Arnold Schwarzenegger shared the piece of advice given to him by Reg Park that changed his life. Schwarzenegger spoke on the reality that he needed to put his pride to one side and allow Park’s criticisms to sink in.
“I actually love hearing criticism, because that’s how we improve. I told one of the redditors this story, and I thought it might be a good lesson for all of you.
“When I went to train with my hero, Reg Park, he pulled out a tape measure and measured my calves and my biceps.
“He said, “Arnold, your calves are 19 inches and your biceps are 21 inches. You might win Mr. Universe like this, but you’ll never go all the way. You need to build up your calves. Every step you take is a 250 pound calf raise. So to grow, you are going to have to go as heavy as possible, and you’re going to need to do 10-15 sets every single day.”
Putting Aside Ego
Arnold Schwarzenegger addressed how putting his ego aside and listening to Park pushed him to another level. By mastering his ego Schwarzenegger was able to take his physique to new heights.
“It rattled my cage so much because I was young and at first I thought, “I’m a Mr. Universe, why is he giving me a beating?” But I put aside my pride and I listened to him. I trained the hell out of my calves. I was loading the calf raise machine up to 700 pounds, doing 15 sets every day. I was hitting them with donkey raises with half the bodybuilders in the gym on my back. I left no stone unturned. I was relentless.
“I trained like Reg Park told me to, and the results were exactly what he said they would be: My calves were 21 inches and because of that, my body was much more symmetrical. Naturally, I thanked Reg for his advice. Even though it was painful to hear at first, it made me better, and I learned to turn off my ego and be grateful for criticism.”
Always Seeking to Improve
Arnold Schwarzenegger continued to discuss how he always looked for criticism to self improve.
“After every competition, I went to the judges and asked them to point out my flaws. Even when I won. I never wanted to hear about my strengths. I wanted to hear everything they thought was wrong so that I could continue to improve. I needed to hear my weak spots.
“Bodybuilders (hell, everyone) love to focus on their strong points, when we grow the most by doing the opposite. So when I criticize stomachs or calves, I’m hoping to be what Reg Park was for me. Honest criticism is how I grew.”
What do you think about Arnold Schwarzenegger and his advice to put the ego aside to achieve the best version of yourself?
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
5 Best Ways of Fixing Muscle Imbalances
If you’re like most mortal beings, there are high chances that you have at least one muscular imbalance. Your right bicep might be bigger than the left or your right quad might be more striated than the left.
Before we begin, let us tell you that there is nothing wrong with muscle imbalances, and you shouldn’t panic if you have one. Muscle disproportions are a common phenomenon. If you are right-handed, there are high chances that your right limbs are stronger than the left.
Start Your Exercises With The Weaker Side
Every individual has a particular side he starts his exercises with. For example, you might always start with your right side when performing exercises like the dumbbell bicep curls, walking lunges, bent-over dumbbell rows, etc.
Our minds get into an overdrive mode as soon as we lift the weights and we subconsciously begin a set with the same side every time. If your mind-muscle connection isn’t great, you might start to develop a muscle imbalance over time. If you’re suffering from the problem, it’s time to switch your starting side.
Unilateral Exercises
Unilateral exercises are the lifts where you perform the desired numbers of reps on one side before switching sides. In the orthodox exercises, there are chances of the dominant side taking over which can lead to the weaker side lagging.
This technique allows you to effectively isolate one side of the body and control the total training stimulus. You’ll also be able to establish a better mind-muscle connection as you only need to focus on one muscle at a time.
Raise Your Training Intensity
When some people notice a muscle imbalance, they reduce the work they do with their dominant side. This is a noob mistake. Doing this isn’t going to fix your muscle imbalance. It’ll only make your stronger side weak and the lagging side weaker.
Following on from the point above, you should start with the weaker side first and you can let it determine the amount of work your stronger side does. Doing this will stop it from outworking the weaker side.
Do Additional Work on the Weaker Side
One of the most effective ways of fixing a muscle imbalance is to put more miles on the weaker side. For example, if you perform 10 dumbbell curls on your stronger side, you should perform 12 on the weaker until the muscle imbalance curve flattens.
On the other hand, you could also increase the load on your weaker side while performing the same number of reps on both sides. For example, perform 10 reps using a 20lb dumbbell on the stronger side and a 22.5lb dumbbell on the lagging side.
Go to the Root of the Problem
Finally, you need to figure out what is causing the muscle imbalance. If you don’t get to the root of the cause, it’s highly likely that it may occur again in the future at some point. The issue generally is with your training technique, occupational activity or mobility.
Once you know the problem you can work on improving your technique, flexibility or mobility. Working on that area which will help ensure the imbalance doesn’t come back after you’ve fixed it.
Which is your favorite exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Looking to Build Muscle and Strength? You Need to Follow these Laws
Follow These Strength and Muscle Building Laws for Results
Bodybuilding is both art and science. If you’re looking to put on muscle mass or gain strength, there are set laws you need to adhere to. These rules are the holy grail of strength and muscle building.
Having a rule-breaking mindset might be a good thing, but it won’t do a lot for you in the gym. Muscle and strength building is like physics where sticking to the laws will get you the best returns.
Warming Up is Important
Most people make the mistake of not warming up their muscles before a workout. It doesn’t matter if you’re running late or you spent five minutes on the treadmill. You need to warm up your muscles with light sets and stretching.
Get the Volume, Reps, and Weights Right
You need to be clear about your goals before lifting weights. If your primary goal is to build strength you should lift heavier weights for fewer reps and do 5-6 sets of every exercise. On the other hand, if you want to build muscle, performer higher reps with lighter weights and keep the volume low.
Overtrain
The word ‘overtraining’ is thrown around by broscientists without understanding what it means. We’re using overtraining as a positive word which means training and exhausting your muscles to a whole new level. The negative type of overtraining happens when the CNS and immune system of a person takes a hit and his body fails to recover even after a small workout. Most people don’t have what it takes to even reach this level.
Change Your Routine
When you follow the same training program for a long time, your body will get used to it and will stop responding. You should keep changing your training routine to avoid or break a plateau. Although, make sure you don’t switch your routine way too often.
Try Different Grips
Tweaking your training even in the smallest way possible can bring incredible results. Switch between underhand, overhand or neutral grips. Changing grips will target your muscles a little differently. Using a thicker bar or Fatgripz can also prove effective.
Use Advanced Training Techniques
Advanced training techniques are a great way of shocking your muscles into growing. Drop sets, supersets, blood flow restriction training (BFR), negatives, intraset stretching are some of the most common types of advanced techniques you should try in your next workout.
Focus on Your Diet
You won’t see the desired results in your body until your diet is on point. You should be clear about your daily macronutrient (protein, carbs, and fats) goals. Eat 6-8 meals in a day at regular intervals to keep your metabolism going.
Recovery is the Key
Sleep is where all the magic happens. No matter how hard you workout in the gym, you won’t see the results until your body is properly rested. 6-8 hours of sleep every night are optimal to trigger the changes in your body.
Train Your Weaker Muscle Groups First
It can be tempting to train and improve your stronger muscle groups by training them before your weaker muscle groups, but you should be approaching it the other way around. Eg- If you train your biceps and triceps on the same day and your tris are lagging as compared to your bis, you should train your tris before your bis. And if your legs are lagging, you should train them after a rest day when your body is rested.
Establish a Mind-Muscle Connection
Mind-muscle connection in bodybuilding is what makes all the difference. Bodybuilding isn’t about going through the motions. Arnold famously said that you need to become your muscle when you train it. Focus on contracting and squeezing the living hell out of your muscles with every rep.
Are you breaking any one of these laws? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Nick Walker Shares Back Workout Used During Offseason To Build Incredible Size
Nick Walker continues his offseason prep for the Olympia with huge workouts including this one to build his back.
Nick Walker put together an incredibly successful rookie season and it now one of the top performers in bodybuilding. He decided early on to put all of his focus into the 2022 Olympia and he is doing just that. Walker recently shared a huge back workout that will build width and thickness.
Walker finished as the Arnold Classic champion last year before finishing fifth in his first Olympia in October. He is looking to build off this performance and it was the reason he did not defend his title in Columbus this year.
The Mutant has decided to make some changes this offseason. That includes increasing his number of rest days and training different body parts together. This session, he hit a massive back workout and ended with some hamstring work. Walker shared the workout on his YouTube page where viewers can watch and see what he has to say on the regimen.
Cable Pull-Downs
The workout began with cable pulldowns as a way to warm up the muscles in the back. He explained that this is a way to “get the lats fired up” before going into the rest of the workout. Walker hit cable pulldowns for five sets of 12-15 reps. He performed the reps slowly, which is a method he uses often to focus on technique and exhaust the muscles more and more.
Bent Over Reverse-Grip Barbell Rows
Nick Walker moved to the upper back next and bent over reverse-grip rows were on the list. He performed this exercise with a barbell and worked up to 315 pounds at the end. The barbell row is a favorite of many to build the upper back and Walker decided to hit it with a reverse grip. He performed a few reps before getting up to his final weight for 10 reps.
One-Arm Dumbbell Rows
One-arm dumbbell rows are a way to isolate each side of the back. Walker was ready right away here with no arm up needed. He performed two sets of 12-15 reps using the 150-pound dumbbell. This was a quick part of the workout before he moved onto the next item.
Drive-Piece Machine Rows
Nick Walker continued with more rows bu this was a bit more in-depth. He decided to mess around with the degree and extent of resistance during this exercise. Walker hit two sets to warm up before taking on his new method.
“I’m going to hit them with the 10-10-10… Pin it from where it makes harder to stretch. Then we’re going to do 10 when it’s harder to stretch in the shortened position. Then 10 when it is hard in the whole thing.”
Seated Free-Motion Cable Pull-Down
This exercise saw four sets. ick Walker began with his first working set then took on a rest-pause method. He performed 15 reps followed by 15 seconds of rest. Walker then did five more reps, rested 15 seconds, then finished with four reps. This machine had the pulleys wide, which allowed for a better range of motion.
Machine Rows
One set of machine rows ended the workout. Walker once again performed the rest-pause method. He began with 10 reps before resting 15 seconds then finished with some more reps.
Nick Walker decided to hit hamstrings before leaving the gym. He completed lying leg curls and belt squat RDL to target the back of the legs.
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