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Best Weightlifting Belts For Gains & Back Support (Updated 2022)
Stabilize your lower back and support those monster lifts with these weightlifting belts to see big gains.
While some certainly take the more “natural” approach when it comes to their big lifts and decide to not where one, weightlifting belts can be incredibly useful tools to keep you both safe and efficient in your workouts, especially when it comes to huge lifts for stability and added core support. Many people dawn these leather or nylon belts in the gym in efforts to assist lifts like the squat or the deadlift. Aside from keeping people safe by allowing for solid form, those powerlifters and bodybuilders who rock these belts love them because they can lift more weight.
We’ve put together a list of the Best Weightlifting Belts for 2022 to help you progress in your weightlifting journey. From leather to nylon, each is unique in its approach for functionality, durability, flexibility, and support, but can really work to elevate your big lifts.
Best Weightlifting Belts For 2022
Best Overall
Your lifting belt should be a great all-around aid to you in the gym, especially for those of you powerlifters and bodybuilders. A quality belt will provide core support, back support and stability, and the utmost protection as you lift massive weight. But it should also be comfortable and versatile to not interfere with your gains. SBD has created an awesome weightlifting belt that hits all the marks of a great lifting aid.
SBD 13MM Lever Belt
SBD 13mm Lever Belt is an awesome lifting belt designed for powerlifters and strongmen to really enhance overall support and strength. The English hide is prepared over five months in order to ensure strength and longevity so this belt is more comfortable with time and will last you well into your training years. A black oiled finish and red suede interior keeps you looking and feeling great while wearing it. The buckle is easily adjustable with a gliding lever action and prong belt for easy access and with 13mm of thickness, this belt is lightweight and flexible without sacrificing any gains to those powerlifters and bodybuilders.
SBD 13MM Lever Belt is a quality belt with 13mm thickness and 10cm width. Black oiled leather finish with red suede interior offers a sleek look on this belt that is USAPL and IPF approved.
Pros
Built to last, this is a quality and comfortable belt for stability and core support
It is easy to adjust and the many sizes offered ensures a snug fit
Looks and feels great in efforts to provide you with great support
Competition approved is a huge plus
Cons
A premium priced option only available through their website
Only 13mm thickness is available
The red suede tends to bleed when wet, so wearing a darker t-shirt the first few uses will prevent any unwanted staining
Price: $237.50
Check out our individual review for SBD 13MM Lever Belt here!
Best Lifting Belt For Deadlifts
The deadlift is one of those exercises powerlifters and bodybuilders just love to put on serious weight and get that off the ground. As a massive lift by nature, your belt should reflect the goals you seek most when it comes to driving that bar up. Gymreapers has this belt to offer the best support and protection for your back while still allowing for functional movements, especially with deadlifts.
Gymreapers 7MM Weightlifting Belt
Gymreapers 7MM Weightlifting Belt offers superior back support and protection for all those big lifts. A premium lifting belt, this is a durable option made from real reinforced leather with double stitching around the edges. While this is a sturdy belt, it won’t impede on your lifts and a lightweight metal buckle doesn’t get in the way. Lightweight and form fitting, this belt will give you great support while offering a snug fit and still allowing for optimal versatility. Great for deadlifts and those other leg and back workouts, this belt can allow you to generate strength and power effectively, especially with deadlifts.
Gymreapers 7MM Leather Weightlifting Belt provides great support for your back and legs. Durable and form fitting, this is perfect for those heavy lifts.
Pros
Great for deadlifts, as well as other legs and back workouts
Superior back support and protection with added core support
Lightweight and form fitting while still being versatile and offering stability
Cons
Some complaints around comfort but it is sturdy
Price: $89.99
Best Lever Lifting Belt
Belts that have a lever fastening system are incredibly convenient and simple to use so you don’t waste time in the gym and can get down to doing what you love. Pronged belts tend to be a hassle and take too long in between lifts to adjust. Gymreapers designed a great lever belt that is comfortable, simple to use, and seriously effective in seeing gains for those of you powerlifters and bodybuilders.
Gymreapers 10MM Lever Belt
Gymreapers 10MM Lever Belt is designed for athletes through rigorous testing to find the best quality and durability to aid in any and all of your lifts. Great form, fit, and function are matched by a clean design and easy-to-use lever for optimal adjustments and less hassle. High quality leather is coupled with smooth edges and reinforced stitching perfect for overall quality and longevity. Being USPA approved allows you to use this for competition so you can train and compete with a belt you can trust.
Gymreapers 10MM Lever Belt is examined and improved for quality and durability. A clean and easy design is matched by an easy-to-use lever function and quality leather.
Pros
Great form, fit, and functionality out of the belt with core support and stability
The lever function is a clean design and easy to use
Well-tested and researched for optimal effectiveness
USPA approved is awesome
Cons
Material on the buckle could be a bit better
Price: $120.00
Best Lifting Belt For Beginners
Those just starting out as powerlifters and bodybuilders may be unfamiliar with weightlifting belts and what to use them for. To start, an entry level belt should be comfortable and offer support but be very simple to use and here is where a Velcro strap comes into play. Harbinger has created a flexible, yet durable nylon belt with a Velcro strap so beginners can lift big in a simple way.
Harbinger 4-Inch Nylon Weightlifting Belt
Harbinger offers a great nylon lifting belt made from thick, flexible, heavy duty nylon which works to provide maximum comfort and durability while maintaining muscle warmth. Since the stitching runs in parallel lines across the entire belt, it allows for uniform support and better stabilization. The 4-inch belt with an extra wide 3-inch strap offers the proper lower back and abdominal support for those heavy lifts and big gains. The steel buckle makes tensioning more than easy for convenience and overall, this belt is great for both flexibility, stability, and core support.
Harbinger 4-Inch Nylon Weightlifting Belt is a great belt for supporting your lower back during those heavier lifts. Thick and flexible nylon is matched by quality and durability for ensured longevity.
Pros
The thick Velcro offers for great durability and support
Comfortable fit and aids in muscle warmth
The steel buckle makes for easy and simple adjusting
Cons
Not as rigid as other belts, so there may be others with more support
With Velcro straps, you always run the risk of durability issues
Price: $21.99
Check out our individual review for Harbinger 4’’ Nylon Weightlifting Belt here!
Best Lifting Belt For Squats
Another big lift, squatting requires serious attention to form, especially as you stack more and more weight on. What you want out of a great squatting belt is something to offer core support and to keep your back neutral while offering balance and stability with some free movement. Pioneer creates amazing lifting belts that are durable and versatile to keep you safe during squats and seeing huge gains as powerlifters and bodybuilders.
Pioneer Leather Deadlift Belt
Pioneer Leather Deadlifting Belts are made from full grain sole leather to allow for repeated abuse and the prevention of wear and tear over time and are 6.5mm thick. The nickel-plated rivets and buckles hold this belt together and show true craftsmanship both in terms of look and quality. The beveled edges are put in place for added comfort, giving customers a sense of ease that Pioneer cares about the smaller details as well in their quest to make a great belt. Strong enough to be durable and last a long time while also allowing for comfort and versatility, you will feel great about any workout that comes your way. Made right here in the United States, this belt is an all around great addition to your gym bag and workout routine.
Pioneer Weightlifting Belts are great for heavy lifts and provide 6.5mm thickness for quality and durability. The tapered tongue and single prong buckle are perfect for a snug fit.
Pros
Three great size options with all being 6.5 mm thick
Nickel plated rivets and buckle are durable look great
Full grain sole leather allows for great strength and pliability
From a reputable and honest company in Pioneer
Cons
Unknown if belts are approved for competition or not
Price: Prices range from $54.95-$75.95
Check out our individual review for Pioneer Leather Deadlift Belts here!
Best Leather Lifting Belt For Weightlifting
Using a belt during weightlifting can be challenging as some weightlifting belts tend to interfere with your lift and cause more headache than you may like. A belt that will allow you to move freely while still offering great support is out there and Gymreapers is the way to go. Being lightweight and form fitting, you still get optimal movement for whatever exercise you need done as powerlifters and bodybuilders along with added core support and stability.
Gymreapers 7MM Weightlifting Belt
Gymreapers 7MM Weightlifting Belt offers superior back support and protection for all those big lifts. A premium lifting belt, this is a durable option made from real reinforced leather with double stitching around the edges. While this is a sturdy belt, it won’t impede on your lifts and a lightweight metal buckle doesn’t get in the way. Lightweight and form fitting, this belt will give you great support while offering a snug fit and still allowing for optimal versatility. Great for deadlifts and those other legs and back workouts, this belt can allow you to generate strength and power effectively.
Gymreapers 7MM Leather Weightlifting Belt provides great support for your back and legs. Durable and form fitting, this is perfect for those heavy lifts.
Pros
Great for deadlifts, as well as other legs and back workouts
Superior back support and protection
Lightweight and form fitting while still being versatile
Cons
Some complaints around comfort but it is sturdy
Price: $89.99
Benefits Of A Weightlifting Belt
Lifting belts provide for a host of solid benefits for powerlifters, bodybuilders, and other strength athletes, and primarily, they can support your core which is needed to conduct those heavy lifts.
Benefits of weightlifting belts include:
Reduce lower back strain: Although a lifting belt is not a back brace, it helps keep your core engaged (1), alleviating strain on your lower back.
Increase stability: Allow for better range of movement (2) and stay more stable and supported for bigger lifts.
Decrease risk of injury: Lift more weight efficiently with less worry of unwanted pain by providing for more support, comfort, and versatility to your lifts.
What To Look For
Finding the right belt is really all a choice of personal preference and comfort, but there are some things to consider to find exactly what you are looking for to get out of the belt. For serious weightlifters, you may want to look into a leather lifting belt. These tend to be durable and last quite a long time. You also want to consider if you want a prong buckle or a lever. A lever buckle allows for greater convenience and a snug fit but again, this just comes down to your personal preference on the matter.
Leather Vs. Nylon
Leather weightlifting belts are indeed one of the most popular and effective options for powerlifters and bodybuilders because they provide maximum support for the heavy lifts. There are different types of leather as well and the decision to choose one type of leather is usually based on personal preference. But top grain is usually the most durable where as suede (split leather) is not as much so. There are also synthetic leather belts which are obviously not the same as real leather although some can be pretty effective. A good leather belt should be able to adequately support you by keeping your core muscles compressed and spine stiff throughout the lift (3).
Nylon material is much more flexible than leather and it’s also much more versatile. So, if you need a belt to do CrossFit type activities and/or if you just need some additional back support for walking around the house or anywhere really, then nylon is a good option. Nylon belts won’t entirely have the same support as a leather belt would but it really depends on the resistance loads used for weightlifting/activities (4). Many top athletes and lifters go with nylon for its versatility. And there are often many different materials blended with nylon for maximum durability and support like neoprene, polyester, and cotton.
How We Choose
When looking at the best weightlifting belts, especially for those powerlifters and bodybuilders, it’s important for us to first look at the reputation of the brand because a company should work for you and give you the best product around. The quality of the belt and its material is also very important because longevity and durability matter greatly. You don’t want a belt to last a short time, for it takes some getting used to and once it’s broken in, this can work wonders for you. We lastly look at price. We know sports equipment can get expensive but it is possible to find great products at affordable prices to maximize your gains without breaking the bank.
FAQ Section
What is the best weightlifting belt?
SBD 13mm Lever Belt. This belt is an awesome lifting belt designed for powerlifters and strongmen to really enhance overall support and strength. The English hide is prepared over five months in order to ensure strength and longevity so this belt is more comfortable with time and will last you well into your training years.
Do I really need a belt?
While you don’t really need a belt, it can greatly affect your lifts in a positive way. If you are more comfortable taking a natural approach, that is absolutely fine, but a belt can give you comfort and support in knowing you are more safe lifting that big weight as opposed to without (5).
When is the best time to wear a belt?
It is best to wear a belt when maxing out and performing very heavy lifts. But for those who are more comfortable wearing it for most exercises, that works too. It is important that you don’t become reliant on it because that can cause negative effects that you just don’t want.
Wrap Up
Finding the right weightlifting belt can be challenging. Your weightlifting goals and big gains are important for your overall growth but doing so safely and effectively should be top priority. When looking for a good belt, it is helpful to consider both flexibility and support, but also durability and affordability. A good quality lifting belt can be your best friend in the gym for years and the investment should only be a benefit to you. Check out our list of these top lifting belts and really work to see those big gains get even bigger.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Miyamoto, K.; Iinuma, N.; Maeda, M.; Wada, E.; Shimizu, K. (1999). “Effects of abdominal belts on intra-abdominal pressure, intra-muscular pressure in the erector spinae muscles and myoelectrical activities of trunk muscles”. (source)
Finnie, S. B.; Wheeldon, T. J.; Hensrud, D. D.; Dahm, D. L.; Smith, J. (2002). “Weight Lifting Belt: Motivations For Use”. (source)
Kingma, Idsart; Faber, Gert S.; Suwarganda, Edin K.; Bruijnen, Tom B.; et al. (2006). “Effect of a Stiff Lifting Belt on Spine Compression During Lifting”. (source)
Cholewicki, Jacek; Juluru, Krishna; Radebold, Andrea; Panjabi, Manohar M. (1999). “Lumbar spine stability can be augmented with an abdominal belt and/or increased intra-abdominal pressure”. (source)
Frankel, Christopher C.; Kravitz, Len. “The Weight Belt Controversy”. (source)
Ronnie Coleman Reacts To Absolutely Insane Lifts By Bradley Martyn
Ronnie Coleman took a break from lifting and decided to react to some of Bradley Martyn’s feats.
Ronnie Coleman is one of the best bodybuilders of all-time and is still very much involved in the sport. Not only does he continue to follow bodybuilding but he is active in the gym and provides insight to other lifters. Coleman has also started some entertainment content reacting to other huge lifts by strength athletes.
On his YouTube page, Coleman was reacting to some eye-opening lifts by Bradley Martyn, who has become a social media sensation showcasing wild lifts of all sorts. This is the video that Coleman is commenting on and it features five minutes of some of Martyn’s best.
Early in the video, Martyn is seen doing an incline bench press with a dumbbell in one hand. In the other hand, he is lifting a woman by the lifting belt around her waist. He is able to control both and keep his reps steady.
“Don’t hurt that girl. Don’t hurt her. Woah, woah. Yeah, I, that’s pretty impressive right there,” Coleman said.
Other lifts that Bradley Martyn showcased was a flat bench press but instead of dumbbells, he used two barbells that were 225 pounds. Many lifts are unorthodox but Martyn also mixes in some normal lifts with massive amounts of weight, including barbell shrugs and deadlifts.
Ronnie Coleman explains how these are all lifts that show strength and coordination. He expresses many times over the course of the video that these lifts are impressive and should not be attempted by many. This includes a 405-pound bench press for reps in the middle of the street.
“Who did this? Put this in the middle of the street now? In the rain, too. Benching 405. I’d never do that one.”
Ronnie Coleman ends the video saying that they can get together for a session but he will not attempt the crazy lifts. Coleman has remained active in his retirement and still has plenty of muscle mass.
“That coordinated strength right there. A lot of that stuff he doing right there, he’s the only one who can do it….Maybe we can get together when I come out there and we can talk about it because there’s no way I can do any of that stuff.”
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Straight Facts: Biggest Fat Loss Misconceptions & Mistakes
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Jerry Brainum gives the straight facts on the biggest myths in fat loss and how to avoid making these frustrating fat burning mistakes.
For many people across the world, weight loss is a nightmare. There is an entire industry and culture behind weight loss. Companies that attempt to sell you the next big trick to lose weight without the stress. Many are scams. Some are based in truth but oversold and oversimplified. But the mere existence of the fat loss industry showcases one painful truth – it is hard to lose weight for many individuals across the world. In our latest episode of Straight Facts, Jerry Brainum debunks the biggest fat loss myths and shares tips on how to avoid these big fat burning mistakes.
If you are someone who has either struggled to lose weight or focused on some sort of weight loss diet – you’ve likely heard all sorts of advice before. To simply it, there seem to be two schools of thought. One is the many complicated sciences and tricks into losing weight. These include fat loss products, nuanced diet trends, and sold nutrition programs like the Atkins diet or Weight Watchers.
The other school of thought boils it down to the simple basics. These people often say dieting is easy. Just eat less calories than your resting metabolic rate and you’ll drop fat. Easy, right? All you need is the will power to make it happen. It shouldn’t be complicated.
But the reality falls somewhere between these two extremes. The hard part is weeding through the crap to find out real helpful advice. That’s why we turned to Jerry Brainum to help debunk the biggest fat loss misconceptions and share tips using studies and facts on how to lose weight. Let’s jump into it with this overview of the biggest fat loss misconceptions.
1. Not all calories are created equal
One of the most basic strategies regarding weight loss is to consume less calories. While this is true in general, it’s also misleading. Different calorie sources go down different metabolic pathways.
Jerry Brainum explains that studies have long concluded that dietary fat contains more calories per gram than other nutrient sources. This has long lead to the believe that you should cut dietary fat for weight loss. But this is misleading.
In basic terms, Jerry Brainum uses the keto diet as an example. This diet asks you to cut carbs and replace with large amounts of dietary fat. The diet works (when done correctly). But based on pure calories alone this should not be the case due to the hight amount of calories per gram in dietary fat. This is just an anecdotal example of how not all calories are created equal.
In the video above, Jerry Brainum goes into more detail using studies that showcase the science behind this concept and why weight loss attached to calorie counting is more complicated than it seems.
2. Weight loss is not linear
There is also a generalized blanket statement made about fat loss. That if you cut 500 calories per day you’ll lose a pound per week and expand upon this linearly (1000 calories will lose you 2 pounds etc). This is not always true.
Jerry Brainum explains the concept of diet plateaus. This often happens after a few weeks of dieting successfully. A diet plateau happens often when your body realizes that your consuming less calories. Often times, cutting calories leads to bringing your daily caloric levels below what your body needs to function.
This is when your body goes into “starvation mode.” It begins pulling energy from other sources in your body, your metabolism slows down, and suddenly you stop losing weight.
3. Fat burner supplements will not directly burn fat
Fat burner supplements often advertise as miracle products that will help you lose fat without having to do anything else. This is not true. Studies have shown that fat burners don’t directly burn or oxidize fat. They help mobilize fat. So you often need to have a consistent exercise routine to make these products effective.
Related: Check out our review guide for the best Fat Burner supplements of 2022
4. Willpower is not the only factor in fat loss
There are those who believe that an overweight person simply has no willpower to eat healthy. This is not always true. Jerry Brainum explains that there are people with genetic disorders that will make it much more challenging to lose weight. For example, if you have low thyroid (hyperthyroidism) – you burn calories much slower than the average person. Even depression can lead to biological changes that slow down fat loss.
5. Exercise alone is not a good fat loss strategy
There are those who will jump on a bike or run for hours on end in the hopes of burning off the fat they ate for the day. This is not an effective strategy to lose weight. Jerry Brainum explains that over-exercising with cardio or aerobics will eventually lead to cannibalizing your muscles rather than burning fat.
On top of this, exercise is a much less effective way to burn fat than simply having a healthy or restricted diet. You would be surprised at how few calories an hour of running really burns.
6. Dietary fat does not always make you fat
This relates somewhat to item number one on this list. Especially in the past, dietary fat was seen as the enemy for weight loss. But this is not 100% true. There are many other nutrients such as carbohydrates (especially additive sugar) that contribute far more to gaining fat. As we mentioned above, diets like the keto diet are very effective in helping with fat loss and often involve a large amount of dietary fat.
7. Does healthy obesity exist?
This one is more controversial and currently being studied in more detail. For most of our modern existence, being obese was seen as being unhealthy. Jerry Brainum points out that many studies have shown that obesity leads directly to certain diseases (like type 2 diabetes) and ailments.
However, the culture is starting to shift into discussing the concept of healthy obesity. This comes from studies that show certain people who are categorized as obese have completely healthy bloodwork.
Jerry Bainum goes on to explain that this is currently a very controversial subject. Some doctors and scientists believe that, while an obese person can be healthy for some time, they will eventually suffer some sort of ailment in the long term. These ailments are harder to directly correlate due to the vast amount of other factors that may contribute. Even so, in today’s shifting culture, there has been a movement to promote “healthy fat” physiques.
The truth is this will likely require more studying before anything can be 100% concluded.
Wrap up
Jerry Brainum goes into far more detail and even more misconceptions and myths than we can discuss in this article. That’s why you should make sure to watch our latest episode of Straight Facts in full to become more informed on the biggest fat loss mistakes and how they can help you improve cutting fat. You can check it out above.
And don’t forget to check back in every Wednesday for new episodes of Straight Facts every week!
Kyle Kirvay Makes A 225-Pound Shoulder Press Look Easy For 20 Reps
Kyle Kirvay continues to show off massive lifts for high reps to work on cardio.
Kyle Kirvay might be a professional bodybuilder but he clearly has a future in powerlifting as well. Kirvay frequently shows off enormous lifts for many reps as he works on cardio throughout his sets as well. Recently, it was Kirvay demolishing 225-pound shoulder presses for 20 reps.
Kirvay took to Instagram to show off the effortless reps. He simply sat upright on the bench and did not use any get to aid him in the lifts. It seemed as though Kirvay did not even use effort to move the weight until about rep No. 15. Even those final 4-5 went up quickly.
“Cardio, 225 shoulder press version. Don’t neglect the 20 rep sets!”
Kyle Kirvay has accomplished many incredible feats of strength including a 495-pound squat for 22 reps. Let’s not forget that he is a professional bodybuilder.
Kirvay earned his Pro Card in 2018 after winning Men’s Heavyweight and Classic Physique at the 2018 NPC Universe Championships. This was just his fourth bodybuilding competition and it did not take long for Kirvay to turn pro. Since 2018, he has only competed in one IFBB show and that was the 2020 Chicago Pro.
Despite being new to powerlifting, Kirvay has performed like a veteran. He took part in the 2022 USPA Battle of Atilis where he shined with massive lifts. This was his first powerlifting competition and set the bar for future marks.
During this show, Kirvay totaled 1,005kg (2,214lbs). He began with a 365kg (804lb) squat followed by a 275kg (606lb) bench press. Kirvay’s final lift was a 365kg (804lb) deadlift. All three individual lifts and his total was good enough to set New Jersey State Records.
The combination of bodybuilding and powerlifting is not something seen too often but it is exciting when it comes up. Larry Wheels is another example of a do-it-all performer, including arm wrestling. Kirvay is 27 years old and has plenty of time to build more strength and train for powerlifting.
Kyle Kirvay already has the ability to put up huge numbers and has shown this on social media. After an eye-popping performance in his first powerlifting competition, Kirvay will continue to set new marks and take his numbers as high as they can go.
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Vitamin D: The Essential “Steroid” For Muscle Growth
The Sunshine Vitamin for Bodybuilding.
In the Golden Age of Bodybuilding, Arnold and Franco Columbo would be seen sunbathing on the beaches in Venice. Today’s bodybuilders rely on Pro-Tan and artificial methods of tanning to color the skin, but bodybuilder’s maybe be missing out on getting adequate Vitamin D. Vitamin D deficiency is a global health problem.
With all the medical advances of the century, vitamin D deficiency is still epidemic. Over a billion people worldwide are vitamin D deficient or insufficient. Vitamin D, also described, as “the Sun Vitamin” is a steroid with hormone like activity. It regulates the functions of over 200 genes and is essential for growth and development.
There are two forms of vitamin D. Vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D status depends on the production of vitamin D 3 in the skin under the influence of ultraviolet radiation from sun and vitamin D intake through diet or vitamin D supplements. Usually 50% to 90% of vitamin D is produced by sunshine exposure of skin and the remainder comes from the diet. Natural diets most humans consume contain little vitamin D. Traditionally the human vitamin D system begins in the skin, not in the mouth.
However, important sources of vitamin D are egg yolk, fatty fish, fortified dairy products and beef liver. In addition to vitamin D’s well-known role in bone and calcium metabolism, vitamin D deficiency has been linked to a long-list of health conditions including atherosclerosis.
Vitamin D is critical to the proper functioning of the endothelial cells that line blood vessels. Without sufficient levels of vitamin D, these endothelial cells become more susceptible to damage and dysfunction that ultimately can lead to the development of atherosclerosis as well as arterial calcification.
Vitamin D Keeps Lead in Your Pencil
Given the link between vitamin D and atherosclerosis, Italian researchers conducted a study in 143 men with erectile dysfunction (ED). The men were evaluated for penile atherosclerosis by ultrasound along with blood levels for vitamin D3. Fifty men were classified as suffering from atherosclerotic ED, 28 borderline ED and 65 non- atherosclerotic ED. The average vitamin D level was 21.3?ng/mL and 45.9% of the men had vitamin D deficiency (
Are Meal Replacements Actually Healthy For Your Gains?
Meal replacements can work well for those on-the go needs, but are they actually healthy for you?
We all deal with busy schedules and often times turn to meal replacements when we can’t get a whole food meal into our diet. As convenient and versatile on-the-go options, what you find with meal replacements are tasty supplements packed with macronutrients, as well as other nutrients, to improve all areas of our gains.
But one question you may ask yourself is, are meal replacements actually healthy? So many supplements out there claim to be worth it but so often do we realize that they can be full of junk and other nonsense that we don’t need, or that won’t help.
Looking at the nutrition label is key in figuring out if a supplement, like meal replacements, are worth it for you, but what you will find is a little research and talking to people can go a long way. When it comes to something like a meal replacement, you want to be sure this is working for you. If you are going to replace a whole food meal, you want to be absolutely sure this supplement is giving you all of those vital nutrients you need most.
Let’s take a look at meal replacements and see what makes these supplements so great. For those wondering if they are healthy, we will dive right into that. And for those potentially skeptical, we will give you the facts so you don’t have to second guess or wonder if you are wasting your time and money.
What Are Meal Replacements Designed For?
Meal replacements are supplements designed to replace a meal for those on-the-go needs, or if your busy schedule doesn’t allow you time to sit and prepare an entire meal. Typically these come in the form of a powder, pre-bottled shake, or a bar.
What you will find in a premium meal replacement is a balance of macronutrients and as low a calorie count as possible. Keep in mind, you are replacing a meal so calories will be higher. On top of the larger elements of a meal replacement, there will be other aspects like fiber, vitamins, minerals, and other nutrients added to make this supplement at least worth replacing a meal (1).
Benefits Of Meal Replacements
Before we dive into the actual health aspect of a meal replacement, let us take a look at a few benefits that meal replacements can offer. Knowing what they can do for you may make you want to look into one further. Plus, you won’t be disappointed by the results or benefits when you find the right product to add to your routine.
Benefits include:
Support weight management: High in protein with balanced macronutrients, these can work to support your weight management goals by ensuring the right amount of macros to give you energy while still keeping weight in mind (2).
Perfect for busy schedules: Great grab and go options for wherever you are to boost athletic performance and your overall health.
Have amazing ingredients: A variety of whole food ingredients are offered to aid in all aspects of our overall health, digestion, and recovery. On top of protein, carbs, and fats you will find fiber, vitamins, and minerals to give you that necessary boost.
Affordable and convenient: A quick source of protein rich fuel at an affordable price for convenience and recovery from a well-balanced diet.
Are They Actually Healthy?
When it comes to this question about if meal replacements are healthy, it should be said off the bat that it depends on the product and it depends on your goals.
Yes, meal replacements can be healthy alternatives but they should be used sparingly. It is always best to get these nutrients from whole foods, however, sometimes our busy schedules just don’t allow for it. Having a meal replacement every day isn’t the best idea, but used in moderation and these can be beneficial for your gains.
What makes meal replacements unhealthy are the amount of sugar and calories. As said before, these are replacing a meal so they are bound to be higher in calories, however, products that are not of the highest quality can have way too many calories with not enough reward, thus hurting your overall gains. Same with sugar. A great tasting product can be delicious with natural flavors and if a company is pumping the product with sugar and artificial sweeteners, then it is doing more harm than good.
Also, you want to be sure to check the ratio of macronutrients, for if a product is pumping you with carbs and not enough protein, then look elsewhere. The added ingredients should also be diverse and things like fiber, collagen, omega-3’s, and other vitamins and minerals should be included. If a meal replacement looks like a run of the mill product, then move on and look for one that is worth your time and money.
So, are meal replacement supplements actually healthy? Yes, absolutely, they can be. Looking at the nutrition label and comparing products is a key way to get the answers you want. Don’t settle for some bogus product and work to give yourself the best gains possible when it comes to staying full and aiding in weight loss and management (3).
If you have to skip a meal, meal replacements are those products to work wonders for you. While doing diligent research is important, don’t neglect what these can do for all of those goals.
Check out our list of the Best Meal Replacements for more great meal replacing products!
Wrap Up
For those wondering if meal replacement supplements are healthy options, then you’ve come to the right place. What a good meal replacement can do for you is replace a whole food meal if you live a busy life. But honestly, these supplements work great for those athletes who may be traveling and who need a meal mid-day. Whatever your needs may be, meal replacements can help so don’t neglect what these supplements can do. And yes, the right meal replacement can be a healthy option for you.
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
Kulovitz, Michelle; Kravitz, Len. “Do Meal Replacements Deliver Results?”. (source)
Treyzon, Leo; Chen, Steve; Hong, Kurt; Yan, Eric; et al. (2008). “A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass”. (source)
Davis, L.; et al. (2010). “Efficacy of a meal replacement diet plan compared to a food-based diet plan after a period of weight loss and weight maintenance: a randomized controlled trial”. (source)
Iranian Hulk Claims Martyn Ford Pulled Out of Fight: “For Me The Fight is Still On”
The Iranian Hulk calls out Martyn Ford for pulling out if they’re bout.
It appears that the Iranian Hulk is claiming that Martyn Ford pulled out of their fight. Originally it was reported that the Hulk was the one to pull out, but a recent video posted by the Iranian strongman tells a different story.
It appears that a new wrinkle has formed in the case of the recently cancelled bout between popular strength sport figures Martyn Ford and Iranian Hulk. Their much anticipated bout has now been put on the shelf. But according to the Hulk, it’s Ford who pulled out of their bout breaking contract in the process.
A great deal of hype and build up was put into the bout between the Iranian Hulk and Martyn Ford. Both men offered up training footage and Ford in particular talked up the battle with a great deal of trash talk. Ford even mentioned that he’d be able knockout Hafthor Bjornsson if the two met in the squared circle. But it appears talks of a fight with Bjornsson was premature. That’s especially true considering that the bout between the Hulk and Ford was reported canceled.
According to initial reports the Iranian Hulk was forced to pull out of the fight. While Martyn Ford never made this claim himself, that didn’t stop his fans and supporters to hurl allegations at the Hulk claiming he was running away from the fight. But it appears that a new video from the Hulk is challenging the original reporting of the fight cancellation.
Ford Pulled Out?
In a recent post to Instagram the Iranian Hulk had much to say about the fight cancellation. Chiefly the Hulk made it clear that he didn’t pull out of the fight. In fact he claims that is Martyn Ford who pulled out of their bout.
Today i heard ford dont want fight not me not any other fighters i never cancelled any fight but he dont want see me again ! its against the contract and my legal team started.
actually pretty boy cant never fight, who just hide and run away
he must have a permission from women first i cant believe opponent like him its shameful this victory isn’t honor for me
its a century joke not century fight.
The Iranian Hulk seems none too happy about the bout cancellation. It appears that he and his team could also take legal action against Martyn Ford for breach of contract.
The Generation Iron team will continue to follow this story as it develops.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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.
6 Anavar Side Effects & How to Combat Them
Disclaimer: The following article is for educational purposes only and NOT to promote the use of illegal steroids. If you have any questions or concerns, Dr. Touliatos is currently available for consultations.
Anavar (Oxandrolone) is one of the most popular anabolic steroids in the world, due to its ability to add lean muscle mass, whilst simultaneously stripping subcutaneous and visceral fat.
Furthermore, Anavar’s effects on muscular strength are often understated, with it being a staple compound in many powerlifters’ pre-competition stacks.
Men take Anavar to become leaner, fuller, stronger and bigger. Women take Anavar for the same reasons; however, it is arguably more coveted by women due to it being one of the few steroids that don’t cause masculinization (in moderate dosages).
Anavar’s popularity doesn’t just stem from the compound’s positive effect on body composition, but also due to its safety profile.
Anavar is an FDA-approved steroid, thus it is considered safe to use when prescribed by a doctor in therapeutic dosages. Such approval is indicative of its mild nature, with women and children successfully taking this oral steroid in clinical trials with few side effects (1).
However, bodybuilders are known to purchase Anavar illegally via the black market, presenting greater risks, with doctors only issuing prescriptions for patients suffering from cachexia (2) or osteoporosis (3).
Thus, Anavar’s side effects can be more pronounced when purchasing non-pharmaceutical graded Oxandrolone, due to a lack of regulation and safety measures when formulating the compound. Bodybuilders are also known to take high dosages (above the therapeutic threshold), without the supervision of a doctor.
6 Anavar Side Effects
The extent of the following side effects is often determined by a user’s genetics, training, diet, dosage and cycle length.
High dosages of Anavar, combined with an unhealthy lifestyle can cause adverse reactions; which may be evident in the user’s next health checkup.
In contrast, healthy individuals taking moderate dosages of Anavar may not notice any side effects, with test scores all falling within a normal range.
1. Cholesterol
Oral anabolic steroids generally have more devastating effects on cholesterol (compared to injectables), due to the stimulation of hepatic lipase in the liver.
However, as a consequence of Anavar’s mild nature, low-density lipoprotein (LDL) cholesterol levels do not rise excessively — making it a more cardiovascular-friendly oral anabolic steroid.
Only Testosterone and Deca Durabolin pose less cardiotoxicity than Anavar, out of the entire anabolic steroid family.
A notable increase in blood pressure is still to be expected, which will regulate back to normal levels post-cycle. Thus, users can still expect some cardiovascular strain, marginally increasing the risk of myocardial infarction.
Therefore, individuals with existing high blood pressure, or those genetically prone to heart disease shouldn’t take Anavar (or any other anabolic steroid).
Individuals with healthy blood lipids are unlikely to experience any cardiac-related issues on Anavar.
However, users should always look to minimize cardiotoxicity by performing regular cardiovascular exercise; combined with a diet rich in unsaturated fats, low in saturated fats, and low sodium.
2. Liver Toxicity
Anavar is a c-17 alpha-alkylated steroid, causing alanine aminotransferase (ALT) and aspartate aminotransferase (AST) enzymes will rise.
However, due to the mild nature of Anavar and the kidneys also working to break down the compound, hepatic stress is typically very manageable.
Some users will still choose to supplement with Tauroursodeoxycholic acid (TUDCA) for additional protection, with a dosage of 500mg/day.
Users shouldn’t combine Anavar with hepatotoxic medications or alcohol, in a bid to prevent further liver inflammation. Also, users should not take Anavar if their liver is already in an inflamed or injured state.
Generally, the degree of liver stress with Anavar is not problematic for most users, as the organ is very resilient even when abused. ALT/AST enzymes will typically drop back into a normal range quickly post-cycle.
3. Testosterone Suppression
Despite men having significantly more testosterone than women, this side effect applies to both men and women; with testosterone remaining crucial for a woman’s libido, energy and well-being.
Anavar is one of the least suppressive anabolic steroids; however, endogenous testosterone will still decrease notably, due to impairment of the hypothalamic-pituitary-testicular axis (HPTA).
Thus, men and women can experience sexual dysfunction, decreased libido, lethargy and depression post-cycle.
Anavar does not completely shut down testosterone levels. Thus, this recovery period is likely to be short (several weeks) before natural testosterone levels rebound back to normal levels.
Due to the mild nature of Anavar, some users may not experience any noticeable side effects or comedown post-cycle, and thus will not feel the need to administer a post-cycle therapy (PCT).
However, for those looking to accelerate endogenous testosterone production and restoration of the hypothalamic-pituitary-testicular axis, medications such as Clomid or Nolvadex may be utilized.
4. Excessive Pumps
One of the benefits of Anavar is increased glycogen storage, causing bigger pumps (in and out of the gym).
A ‘pumped-up’ look may be aesthetically pleasing; however, it can also be somewhat uncomfortable and even painful when working out — due to excessive muscle fullness.
Painful pumps particularly in the lower back are not uncommon when performing deadlifts. Thus, Anavar users should be cautious about incorporating short rest times in between sets or performing high rep ranges during workouts.
One solution for users combating excessive fluid retention in the muscles is to significantly lower carbohydrate intake, resulting in decreased intracellular volume.
Another option is to take a diuretic; however, this isn’t recommended as bodybuilders may further strain their kidneys, increasing the risk of renal disorders (4).
5. Kidney Toxicity
Anavar is unique compared to other anabolic steroids, as the kidneys share more of the workload when processing Oxandrolone upon entry.
The advantage to this is that there is less hepatic (liver) inflammation, and the disadvantage is that there is increased renal (kidney) inflammation.
Thus, there is a risk of acute or chronic kidney injury should Anavar be abused i.e. taken in high dosages or for an excessively long time — being beyond 8 weeks.
For optimal kidney health, get regular checkups before, during and after Anavar cycles — to be aware of serum creatinine levels.
Also, the more diligent Anavar users are in regards to their cardiovascular health (performing regular cardio exercise, reducing sodium intake, etc.) — the healthier their kidneys will be.
This is because high blood pressure damages blood vessels in the kidneys, causing nephron tubules to die — which are the kidney cells needed to filter water out of the body.
6. Virilization
Despite Anavar being a well-tolerated steroid by females, if taken in prolonged cycles ( >5 weeks) or in high dosages ( >10mg/day); masculinization can occur.
Such virilizing side effects may include a deepened voice, breast shrinkage, enlargement of the clitoris or/and hair growth (on the body). Menstrual cycles can also become irregular.
The best way to avoid virilization is to take conservative dosages and to use Anavar sporadically in cycles, rather than continuously using it for several months at a time.
Summary
Anavar is a relatively mild anabolic steroid, with men, women and children taking this steroid safely in a medical environment.
However, bodybuilders should not be complacent regarding this compound; especially as it is often counterfeited on the black market — being substituted for Methandrostenolone (Dianabol). This can present increased risks, especially in regards to cholesterol, liver values and virilization in women.
Furthermore, abusing Anavar or stacking it with highly toxic anabolic steroids is likely to exacerbate side effects — resulting in a downturn in health.
Natural Olympia Champion Laura Guzman Credits Carb Cycling for Losing 130 Pounds
Image via Instagram @girlgonefit_24
INBA Natural Olympia Body Quest champion Laura Guzman says she used carb cycling to lose 130 pounds.
Anyone who loses weight, especially 100 pounds plus, is an inspiration. And when you combine that with becoming a natural bodybuilding champion, it’s sensational. Laura Guzman won the gold medal in the Body Quest category at the International Natural Bodybuilding Association/Professional Natural Bodybuilding Association (PNBA) 2021 Natural Olympia after undergoing an over 100-pound weight loss journey via carb cycling.
However, Guzman admits it wasn’t an easy path and that it took perseverance and patience. Guzman shared an inspiring transformation photo on social media and detailed how carb cycling led her to lose 130 pounds and a Natural Olympia title. She stated:
“When I started out at 285 lbs never would have guessed I would make it this far in my weight loss or compete in bodybuilding competitions. My amazing coach @mari.daniella would set out realistic goals and we would crush those and keep going and look where we ended up.
It wasn’t easy at all and ya can ask her lol I complained at times but got it done.”
Guzman said she lost 130 pounds from carb cycling in a separate Instagram post. She also noted that carb cycling helped her control endometriosis. You can see her full post below:
https://www.instagram.com/p/CbslV89pA79/?utm_source=ig_web_copy_link
What Is Carb Cycling?
Carb cycling is a popular diet that has helped many people lose weight. In general, it’s having a mix of high-carb and low-carb days. If you have a higher carbohydrate day, you’ll eat more fats. However, your protein intake will typically be similar each day. Carb cycling is supposed to force your body to burn fat as fuel. Therefore, causing you to drop weight and body fat.
Although carb cycling can be an effective strategy to lose weight, many experts will agree that you should still be in a caloric deficit if your goal is weight loss.
How to Apply Carb Cycling
The day people decide to eat high or low carb will vary. But typically, you’ll want to eat higher carbs on the day you exercise and save your lower carb days for non-exercise days.
That’s because carbs give your body energy and your muscles glycogen to fuel you through your workouts. Of course, if you exercise multiple times throughout the week, you will likely have some low-carb days on workout days.
There are several different approaches to take and include a variety of factors. To name a few examples, you can:
Have higher carb days on training days and lower carb days on non-training days
Include one or multiple refeed days where you load up on carbs after a period of lower carb days
Eat low carbs during a cutting phase, followed by a high carb diet during a bulking phase
You can also split up your days and weeks into high-carb, moderate-carb, and low-carb days depending on the activity level you’re doing.
There isn’t a necessarily cookie-cutter approach to carb cycling. It’s what works best for you and your goals. It’s best to advise with a coach.
Recap
Laura Guzman was able to lose 130 pounds and become a natural bodybuilding champion by implementing carb cycling. Carb cycling has a mixture of higher and lower carbohydrate days to help your body burn fat. There are various ways to implement carb cycling, and it’s best to discuss the right strategy for you with a coach.
Follow us on Instagram, Facebook, and Twitter for more inspiration from the best natural bodybuilders!
Kaged Muscle Omega-3 Review For Brain Support & Heart Health
This omega-3 supplement from Kaged Muscle is pure and highly absorbable to aid your health and wellness.
Product Overview
We all want the best for our overall health and wellness and working with the right omega-3 supplements is a great way for this to happen. You will find that looking for these products can be challenging, however, and since these are designed to boost your physical and mental health, you deserve only the best. With a focus by supplement companies to ensure their formulas are clean and working for your benefit only, feeling great and taking a worthwhile supplement is now easier than before. Kaged Muscle Omega-3 is a great supplement with a clean and fully disclosed formula designed to improve brain and heart health for those who want it.
An omega-3 supplement can come from a few sources, like fish and krill oil to name a few. What you will find is that an omega-3 supplement can work to promote eye health, fight and reduce inflammation, enhance heart health, and increase bone and joint health so you move and feel better. Kaged Muscle Omega-3 can do this and more and is great for athletes or everyday folks looking to better their health and wellness.
Code GENIRON10 For 10% Off
Kaged Muscle Omega-3 Fish Oil is a pure supplement to support brain and heart health. With high absorption triglycerides and fish-free burps, this supplement contains 100% wild caught fish oil.
Kaged Muscle is a supplements company who takes their production process and final products seriously, only reinforcing the deepest of integrity. They source the purest, most potent raw materials and ensure their labs operate beyond the status quo with rigorous testing and third-party assurance. Never compromising on quality and price, Kaged Muscle seeks to only make the highest quality supplements they can, for they know you, the athlete, deserves only the best.
Kaged Muscle Omega-3 Highlights
Kaged Muscle Omega-3 Fish Oil is great for anyone looking for a pure supplement to support brain and heart health. With high-absorption triglycerides and fish-free burps, this supplement contains 100% wild caught fish oil with 1,100mg of EPA and 900mg of DHA to promote healthy joints and support brain and heart health.
With superior absorption, this allows for these ingredients to hit you faster to optimize all 3,000mg of triple strength and max potency fish oil. A great option, this has extremely low oxidation value and is cleaned and purified to minimize heavy metals.
The nice part about the capsule is that it is almost clear and doesn’t have that traditional dark yellow color of other fish oil supplements. It is odorless and you don’t have any of those fish burps that can be unpleasant with other supplements. The purity and high-quality design of this supplement makes it a great choice for those looking to capitalize on their health and wellness gains.
Ingredients
Fish Oil (3000mg)
Eicosapentaenoic Acid (EPA): Found in cold water fish like herring, mackerel, and halibut, among others. May help improve heart health and can potentially work to improve depression. For physical improvements, it could potentially help slow the progression of arthritis (1,2,3).
Docosahexaenoic Acid (DHA): Found in fish and cold water multi-cellular organisms. Can work to fight inflammation and support muscle recovery, can potentially help with cardiovascular health, and may improve cognitive function (4,5).
Other Ingredients
Gelatin, Glycerin, Purified Water
Calories
30
Protein
0g
Carbs
0g
Fat
3g
Number Of Servings
30
Price & Effectiveness
Kaged Muscle Omega-3 is a great omega-3 supplement that is highly absorbable and ultra-pure to aid in brain and heart health. With 30 servings per container of this fully disclosed formula, 2 softgels will give you a great dose of omega-3 for all those needs.
Pros
High-absorption triglycerides
100% wild caught
Pure and potent fish oil
Great for joints and brain and heart health
Cons
Heavy metal testing control could be a touch better
Price: $27.99
Who This Is Great For & How Best To Take It
This supplement from Kaged Muscle is great for those looking to capitalize on their omega-3 needs by improving brain and heart health. Finding a quality supplement can be difficult but for those looking for a clean product, you will find it here.
It is best to take two softgels daily with food. Always check the label on every supplement you take to make sure you follow the directions and get the most out of these supplements.
Check out our list of the Best Omega-3 Supplements for more health and wellness products!
Overall Value
Kaged Muscle Omega-3 is that omega-3 supplement you need most if you are someone looking to improve your overall brain and heart health. As athletes, it can be difficult to find those premium supplements at affordable prices, but with Kaged Muscle it is possible. What you are really getting is a clean and fully disclosed formula with great benefits from a company who understands the needs of athletes. Try Kaged Muscle Omega-3 today and work to improve your brain and heart health to better your health and wellness.
Try Kaged Muscle Omega-3 Today
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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 Kaged Muscle & Envato
References
Innes, J.; et al. (2020). “Marine Omega-3 (N-3) Fatty Acids for Cardiovascular Health: An Update for 2020”. (source)
Sublette, M.; et al. (2011). “Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression”. (source)
Castillero, E.; et al. (2009). “Eicosapentaenoic acid attenuates arthritis-induced muscle wasting acting on atrogin-1 and on myogenic regulatory factors”. (source)
Corder, K.; et al. (2016). “Effects of Short-Term Docosahexaenoic Acid Supplementation on Markers of Inflammation after Eccentric Strength in Women”. (source)
Sinclair, A. (2019). “Docosahexaenoic acid in the brain- what is its role?”. (source)