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YouTuber Derek Discusses Bodybuilding Dangers On ‘The Joe Rogan Experience’
Derek joined Joe Rogan to discuss different dangers of bodybuilding as you age.
Joe Rogan has built up one of the top podcasts in the world today. When he has a guest on, the topics can cover a wide range. In a recent episode, Rogan was joined by Derek, who is a popular media figure himself.
Derek created a YouTube Chanel discussing different fitness and diets called More Plates More Dates. He joined Rogan to discuss some of the risks and dangers in bodybuilding as an athlete begins to get older. This began with Derek speaking on the physical stress that the body is under when athletes perform at this level.
“With bodybuilders, it’s wild too, because it’s almost like the opposite extreme where you, you actually are aware that you’re killing yourself very quickly while you’re doing it. yeah. like you still want to walk around at like 260 plus even though you know how stressful it is on all your organ systems your heart.”
The work that bodybuilders have to put in has only grown over the years. Athletes are being judged on the size of their physique along with overall conditioning. This requires athletes to put themselves through strenuous workouts and preparation leading up to an event.
Joe Rogan continued the conversation by bringing up the amount of surgeries that Ronnie Coleman had throughout his career. This can be caused as the body goes through plenty of impact during lifts such as bench press and squat.
Yeah that’s the brutal thing too, when you get to that size is, progressive overload. You get to a point where you’re forced to a point where you use weights that are so exorbitant to overload because you’re way too strong that’s impossible not to literally fuckin dismantle your entire infrastructure while you’re supporting those loads.”
“Your squatting 100s and 100s of pounds, benching 100s and 100s, this and this, and your bones can’t just adapt and be totally fine.”
Bodybuilders have built themselves up on stage based on appearance. The overall goal is to build a better physique than the other guy. This becomes more difficult as an athlete gets older and that might force them to put themselves through more.
Rich Piana was used as an example. Derek and Joe Rogan spoke on how bodybuilding impacted the 40-year-old. Piana passed away from cardiac arrest in 2017.
“The guys who try to retain their size trying to fo 40+ almost always end up kicking the can real quick. He tried competing to become a pro. And he just doesn’t have the genetics from a structural aspect. So Even though he’s a massive fuckin dude, on stage he doesn’t you know have the proportions the symmetry, etc to make it far. But he just loved, loved the lifestyle so much. And his brand was built around it.”
This is a topic that has come up recently after an unfortunate string of deaths has impacted the sport. Derek went into detail with Joe Rogan and broke down some of the dangers.
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Lukas Osladil Shares The Most Influential Bodybuilders That Modeled His Physique
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The most influential bodybuilders that helped shape Lukas Osladil’s physique.
Lukas Osladil is a bodybuilder with an incredible physique that has been competing as a pro since 2011. Beyond being pro, he’s been focusing on bodybuilding since he was 10 years old. Now Osladil is primed to be a true threat in the coming years of the sport. While there is a lot for Osladil to look forward towards – he is also looking back at the athletes who helped shape his physique. In our latest GI Exclusive, Lukas Osladil details the most influential bodybuilders that inspired his bodybuilding career.
Lukas Osladil might not be a household name yet – but his physique is starting to get noticed by many fans as he slowly rises through the ranks of pro bodybuilding. As we continue to move through a transitional passing of the guard between generations – Osladil is a name that stands out and will likely continue to place high in more and more competitions within the coming years.
That’s why during our latest video conversation, we wanted to dig deeper into his influences that shaped Osladil into the kind of bodybuilder we see on stage today. Less a list of the best bodybuilders of all time – and more a list of the specific pro bodybuilders that influenced the kind of physique Osladil wanted to create on his own body.
While not extremely surprising, first and foremost Lukas Osladil was most inspired by Arnold Schwarzenegger. In fact, he is still continually inspired by Schwarzenegger to this day. Perhaps no longer for his physique – but for the kind of brand and career he made for himself using bodybuilding. But Schwarzenegger will be the only name from the Golden Era on Osladil’s list.
In fact, Osladil goes on to say that the 90s was the best era of pro bodybuilding. Typically known by many fans today as the second Golden Era, Osladil mentions Flex Wheeler, Shawn Ray, and Kevin Levrone as big influences on his journey through bodybuilding. He details how he would read through bodybuilding magazines every single day to absorb as much information and motivation as possible.
These influences would prove paramount to Lukas Osladil turning pro. He had no trainer to work with for the entirety of his amateur career. Osladil mentions he always wanted a coach to confer with – but if he waited to find a suitable trainer, he would have never gotten started. So he took matters into his own hands, using magazines and pure passion, and sculpted his own physique using his own methods. It wasn’t until after going pro that he finally landed a coach to help him further improve.
It would seem that Lukas Osladil’s inspirations were so influential that it gave him the courage to jump into bodybuilding despite conditions not being perfect. This is a good lesson for aspiring bodybuilders. If you wait for the perfect moment to start – you might not ever really get going and miss your opportunity. Take matters into your own hands, use trial and error alongside research to forge your own path.
You can watch Lukas Osladil talk in more detail about his bodybuilding influences in our latest GI Exclusive interview segment above!
Patrick Moore Reveals Weight Limit For Potential Classic Physique Move
Patrick Moore shares his weight limit for Classic Physique.
Patrick Moore just revealed the weight limit for his potential move to the Classic Physique division. The weight limit criteria is tied to a competitors height.
Change can be a great thing indeed. With that change comes criteria. In order to bring about change it obviously means committing yourself to doing things differently all for the sake of growth.
It appears that Patrick Moore knows what weight he’d have to weigh for his potential Classic Physique move. Apparently it appears that Moore would have to weigh in at no more than 215lbs. Because of his height, 5’10” – 5’11”, Moore would be in the up to and including 215lbs.
According to a recent story on Instagram, Patrick Moore revealed not only what weight limit he’d operate under, but how close he was to that limit just a couple years ago. Moore revealed that he was only 9lbs shy of the Classic Physique weight limit at the 2019 California Pro.
While the move has yet to be confirmed it seems more and more likely that Patrick Moore is going to switch divisions. Firstly it just seems like the smart idea to do. While Moore has been competitive in the Men’s Open bodybuilding division, he hasn’t been able to crack the top five at the Olympia. While he is certainly capable of doing so there’s really nothing wrong with getting a different look. It could be exactly what Moore needs to pump some new life into his career.
As the Instagram story shows above it’s clear that Patrick Moore can make the weight for the Classic Physique division. Being just 9lbs away is a good enough indicator that Moore has what it takes to make the weight. Seeing him drop that extra weight, particularly in fat and water weight, we could see an even more shredded, more dynamic Patrick Moore than we’ve ever seen step on stage.
This is chess, not checkers…..IFYKYK
Clearly Patrick Moore has the kind of potential that could see him challenge Chris Bumstead and the others at the top of the division.
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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.
Big Ramy Guest Poses At Shreru Classic
Big Ramy made a recent appearance on stage as a guest poser during the Sheru Classic.
It has been a busy offseason for Big Ramy since repeating as champion during the 2021 Olympia. He received a huge welcome back when he returned home to Egypt after retaining his title and immediately began training for the 2022 show. Big Ramy recently made his second guest posing appearance since the Olympia during the Sheru Classic.
Big Ramy was scheduled to make an appearance on day three of the Sheru Classic in India. He closed out the weekend on stage after an event full of other big names as well. This was his second time on stage since the Olympia with the first coming during the KO Egypt Pro.
The Sheru Classic took place from Dec. 3-5 in Mumbai. Sheru Aangrish is an influential name in the sport of bodybuilding hailing from India. The former bodybuilder took to his official Instagram to share a video of Big Ramy during the event.
“?DAY 3??IHFF SHERU CLASSIC AMATEUR OLYMPIA .India ,we will be back again . Till than stay fit ,strong and healthy and follow all safety measures as much as you can ??.#sheruclassic #ihff #india #stayfit#borntodo #olympia2021 #2021#mrolympia“
When Big Ramy appears on stage, it is a big event but he was not the only notable at the Sheru Classic. Akim Williams was the guest poser on day one and returned for the second day as well. On Day two, Williams joined Sergio Oliva and Bhuwan Chauhan. Day three was the biggest one headlined by Big Ramy, with Williams and Oliva returning once again.
As usual, Big Ramy showed off his incredible size and conditioning during this guest posing appearance. His level of conditioning was brought into question after this year’s Olympia as many thought that Hadi Choopan entered the competition in the best shape. Choopa took home the bronze while Brandon Curry was the runner-up for the second consecutive year. Early in the offseason, it seems as though Big Ramy does not want this question asked next year.
It came out that preparation for the 2021 show did not begin until three months before. That changed drastically this time around as Big Ramy began training just weeks after winning on stage.
We are officially in December which means the 2022 Olympia will take place in one year. This gives Big Ramy plenty of time to keep up the level of his championship-winning physique. By the looks of his two guest posing appearances, Big Ramy looks primed and ready to make a run at a three-peat.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Serious Steel 32’’ Resistance Bands Review For Great Gains
These resistance bands are perfect for adding tension and optimizing growth and recovery.
Product Overview
We love to work out with mainly machines and of course free weights to see real growth and changes to our body composition, often times forgetting about resistance bands. While they aren’t as glamorous as lifting heavy weights, and may not even give you the same pump, what resistance bands can do are add that extra time under tension to work our muscles and work as assistance equipment to aid in our bigger lifts. Serious Steel 32’’ Resistance Bands are awesome for adding to your workout and really giving you a great boost when it comes to your gains.
What a good pair of resistance bands will do are work to increase strength and size to affect all areas of your workouts. First off, they provide for a great warm-up and really prime those muscles and get your blood flowing. A resistance band, or complete set, that is totally worth it will work to build muscle and aid in range of motion to work those overlooked muscles and work to maximize time under tension. Of course, they can enhance mind-muscle connection by allowing you to focus on form and really build better muscle memory (1,2,3).
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
Serious Steel is an amazing company based out of Roanoke, Virginia with the goal of creating the best and highest quality fitness equipment at the right prices and with great customer service. With a passion for exercise and fitness, Serious Steel seeks to boost the lives of their customers by giving them top tier products to enhance all of their gains. Everything can be used by bodybuilders, strongmen, powerlifters, and anyone serious about lifting, fitness, and working out to better themselves every day.
Serious Steel 32’’ Resistance Bands Highlights
Serious Steel 32’’ Resistance Bands are great for those under 6’ in height as they seek to get the best workout possible. Made from 15 layers of 100% natural latex and over 99.9% free of latex allergens, these high-quality and durable bands are 4.5mm in thickness and come in 6 resistance levels.
These bands are perfect for barbell training and resistance training and will certainly add great resistance for those looking for it. If you want bands that are geared towards pull-ups and stretching and mobility, check out Serious Steel 41’’ Resistance Bands. But the 32’’ bands are a great middle ground and can really affect all areas of your growth in terms of resistance and strength training.
Why These Bands Are Great
Serious Steel wanted to make resistance bands for those who are around 5’10’’ who struggle to find good quality equipment. What these bands will do is allow you to get better resistance training by adding great time under tension as a result of more full range of motion. If you are taller than this, however, these bands will also benefit you and your strength training goals.
Breakdown Of Bands & Resistance
Let’s take a look at what their bands are and how much weight is associated with each so you know exactly what you are getting in terms of bands and resistance. With great variety, you can find the right bands, or even set of bands, to really maximize your gains for the better.
Orange (#0): ¼ in.- 2-15 lbs.
Purple (#1): ½ in.- 5-35 lbs.
Red (#2): 13/16 in.- 10-50 lbs.
Blue (#3): 1 1/8 in.- 25-80 lbs.
Green (#4): 1 ¾ in.- 50-120 lbs.
Black (#5): 2 ½ in.- 60-150 lbs.
Yellow (#6): 3 ¼ in.- 80-200 lbs.
Price & Effectiveness
Serious Steel 32’’ Resistance Bands are a great set of bands perfect for those looking to optimize strength and resistance training by tackling better range of motion. With great variety for band length and amount of resistance, you can find a suitable option for all your needs.
Pros
High-quality and durable bands great for maximizing your workouts
Great for resistance training to improve strength and mobility work
Maintain tension and improve range of motion for the entire workout
Offer a great range from 2 lbs. to 200 lbs. for the best variety
Cons
Premium priced option since these bands are sold individually
You need a band guard if using around sharper objects so location for use matters
Price: Varies from $9.27 to $40.72
Check out our list of the Best Resistance Bands for more great workout products!
Overall Value
Serious Steel 32’’ Resistance Bands are great resistance bands perfect for tackling those strength training and resistance band needs. High-quality and durable, these will offer benefits to strength, mobility, and mind-muscle connection as you go for only the best gains. What you are really getting are premium resistance bands from a company who understands the needs of athletes. Try Serious Steel 32’’ Resistance Bands today and only add to your amazing training routine.
Try Serious Steel Resistance 32” Resistance Bands Today
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.
*Images courtesy of Serious Steel and Envato
References
Dayne, Andrea; Nuzzo, James, L.; McBride, Jeffrey M.; Burr, Alan; Triplett, N. (2010). “Power Output In The Jump Squat In Adolescent Male Athletes”. (source)
McMahon, Gerard E.; Morse, Christopher I.; Burden, Adrian; Winwood, Keith; Onambele, Gladys L. (2014). “Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength”. (source)
Calatayud, J.; Vinstrup, J.; Jakobsen, M.; Sundstrup, E. (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
5 Tips For Building Bigger Biceps
Build Bigger Biceps With These Tips
Your pythons can become the biggest, meanest and most venomous with proper training. While most people love training their arms, only a few have guns worth flaunting. Tweaking your arm training a little can result in major gains.
How do you know you need tips for better bicep training, you ask? If you’re someone who flexes his guns in the mirror but sees nothing more than a flat pulse line, this article is for you.
Start With Isolation Exercises
Most people prefer starting their workouts with compound movements like the barbell curls. They usually start their workouts with free weights because they can lift heavier weights as they aren’t fatigued.
Starting with isolation exercises is a great way of pre-exhausting your muscles. Once you’ve exhausted your muscle fibers at the beginning of the workout, you’ll be able to get better muscle pumps without having to lift heavy which can reduce your chances of an injury.
Twists Your Wrists Outwards To Focus On The Peak
As we said at the beginning of the article, making small adjustments can take your guns to the next level. While performing dumbbell lifts, instead of having supinated palms (wrists facing you flatly), rotate your wrists slightly outwards so that your little finger is closer to your shoulder than your index finger.
The rest of the curling movement will remain the same apart from the minor twisting adjustment at the contraction point. The outward turning of the palms will put more tension on the peaks of your biceps.
You Need Volume AND Intensity
Many people get into the hopeless debate of whether they should do isolation or compound movements for building size or conditioning and if they should be performing a higher or lower number of reps?
Building your pythons needs an all-round approach, and it’s not a simple question of either this or that. You need to be constantly shocking your muscles by varying the volume and intensity.
Divide Your Bicep Training Into Parts
Biceps are called that for a reason. The biceps are made up of two major muscles, and yet many people don’t design their training around training each head of the bicep separately. For defined and stiriated guns, change your pattern of movement while performing the dumbbell exercises.
For example, while doing the dumbbell hammer curls, keep your elbows planted to your sides and point your lower hands away from your body to target the inner head of your bicep. To train the outer head, follow a range of motion where the dumbbell will be in front of your torso at the top of the movement.
Do Banded Work
Using resistance bands can be an incredibly effective way of gaining muscle mass and conditioning in your pythons. The bands are effective because they give you a different amount of resistance depending on where you are in the range of motion.
Your guns will be under the least amount of resistance at the resting position as the bands will be retracted. As you perform a curl, the bands will start adding resistance to your arms and the highest resistance will be experienced at the top of the movement.
How often do you train your guns? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements.
5 Reasons Why You Should Never Squat
Reasons Why You Should Not Squat
Squats are one of the most popular and despised exercises. Squats are a compound exercise which utilizes multiple muscle groups and joints. While the benefits of squats are widely known, they aren’t for everyone.
Back Injuries
People with back injuries should avoid squatting. Squats can put a lot of tension on your lower back and can lead to an injury if performed with an improper form. Squatting with back problems is asking for trouble.
No weightlifting belt or spotter can save your back from poping if you use an incorrect form or go too heavy on the squats with a back injury. Stretching and warming up your lower back before a leg workout is always a good idea whether you have a back problem or not.
Weak Knees
For some people, squats can cause knee pain. If you feel an uncomfortable joint pain every time you squat, you should probably avoid the squat rack for the time being and consult a physician.
Joint pains can be fixed by using supplements. Supplements like glucosamine and chondroitin have been proven to bring relief from joint pains. There also have been cases where people have developed old man knees by squatting with improper form.
Unusual Physical Characteristics
Not all of us were born to squat. People with unusual physical characteristics like long legs or torso can face genuine problems while squatting. People with long legs, tight calves or ankles might have relatively poor mobility and can find it hard to squat with proper form without recruiting secondary muscles like the lower back.
Alternatives Might Be Better
The ultimate goal of performing squats is to build stronger and muscular legs. You don’t have to be fixated on squats if you can reach this goal through other exercises. Everyone’s body works a little differently and some exercises might target your quads better than old-school squats.
While the squats are complete leg builders, if you want to focus primarily on your quads exercises like extensions and lunges might target the muscles more effectively. You should focus on what works better than following the herd into the squat rack.
Machines Can Be More Efficient
Some people complain of never getting a pump while performing the barbell squats. Using machines can put constant tension on the muscles. Isolation exercises like the leg extensions and leg curls can help you get a muscle-ripping pump.
Squatting on the smith machine or performing hack squats can be a great alternative for people who find it hard to maintain a straight back on the barbell squats. Other barbell squat alternatives are dumbbell goblet and dumbbell sumo squats.
Squats can be overlooked but training legs can’t be. If any of the above-mentioned reasons ring true for you, work around these problems and try getting comfortable with squats. Working with a coach on your form can help fix your problems with the squats.
How often do you squat? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Michael Boyle on Natural Bodybuilding Future: “Time to Improve”
Michael Boyle plans to win the Master’s division at Natural Olympia.
Michael Boyle is a two-time natural bodybuilding British champion – United Kingdom Drug Free Bodybuilding Association (UKDFBA) 2020 and 2021 – who has high hopes for the future. He finished third in the Master’s class at Natural Olympia 2021. In an Instagram (IG) post, Boyle stated:
“The @inbapnbaglobal_official Olympia pics are in. I know where I need to improve and the goal has been set. Can’t wait till I’m back at peak strength lifting heavy and building more tissue. It’s been an awesome season. One that I will never forget. Time to improve!!!”
You can see the full post below:
https://www.instagram.com/p/CW3tgFlLgb_/?utm_source=ig_web_copy_link
With the work Michael Boyle plans to do, he believes it will be enough to secure a first-place victory in Men’s Bodybuilding Master’s at Natural Olympia.
In an IG post published on Nov 17, 2021, Boyle said:
“36 weeks of diet come to an end and what an end to the season. It’s time to go off season and get fluffy. ? Can’t wait to get them heavy dead’s back in. Operation top masters pro spot in a couple of years ? xxxxxx
Michael Boyle isn’t the only competitor that believes there is room to grow. The 2021 Natural Olympia Men’s Bodybuilding Grand Master’s winner, Philip Ricardo Jr., also believes there’s work to be done.
Road to Natural Olympia
Although there are many natural bodybuilding events throughout the year, each competitor’s primary goal is to earn a spot at Natural Olympia – The Pinnacle of Natural Bodybuilding. It’s the biggest event of the year for natural bodybuilders, and it’s equivalent to Mr. Olympia if you’re familiar with the International Federation of BodyBuilding and Fitness (IFBB).
Generation Iron was reporting the 2021 Natural Olympia, and we had a camera crew on the ground recording key moments. You can watch a full breakdown of the 2021 Natural Olympia below:
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To compete professionally in the International Natural Bodybuilding Association/Professional Natural Bodybuilding Association INBA/PNBA – most major natural bodybuilding league – league, you’ll have to win the Overall in an Open’s or Master’s category.
Now, you can start entering INBA/PNBA competitions to earn your stripes to quality for Natural Olympia. To qualify for Natural Olympia, athletes with a pro card need to compete in at least one PNBA show. However, champions of the previous year, such as Paul Krueger – Mr. Natural Olympia – and Hall of Fame Inductees (not Hall of Shame inductees), receive a “Golden Ticket” – automatic entry.
Below is a full schedule for the initial 2022 INBA/PNBA season.
Training and Coach
Michael Boyle focuses on lifting heavy weights and high reps on significant compound movements to prep for the years to come. Below is a video of him deadlifting.
https://www.instagram.com/tv/CXHDK5rAiNW/?utm_source=ig_web_copy_link
Boyle is also a coach and helps men and women reach their fitness goals and sustain them at MTB Total Fitness. He has over ten years of experience in the fitness industry and a background in Muy Thai and swimming.
Generation Iron would like to congratulate Michael Boyle on his third-place finish at 2021 Natural Olympia and wish him the best of luck in his endeavors in the future!
Follow us on Instagram, Facebook, and Twitter for the latest natural bodybuilding news!
Amateur Bodybuilder Testifies Jussie Smollett Wanted Him To “Fake Beat Him Up”
Bodybuilder Abimbola Osundairo testified Wednesday that Jussie Smollett arranged for fake attack.
Abimbola Osundairo is one of two bodybuilding brothers who were involved in the felony fraud case surrounding the fake attack on Jussie Smollett. On Wednesday, Osundairo testified that the “Empire” actor called to them to beat him up.
Osundairo, who is an aspiring actor himself, was told by Smollett that he could further his career.
“I believed he could help further my acting career,” Osundairo testified. “He told me that we would need another person to fake beat him up. He mentioned could my brother do it. I said yes.”
“I was confused,” Osundairo continued to testify. “Then he explained he wanted me to fake beat him up.”
Osundairo and his brother, Olabinjo, are fitness trainers that have known Jussie Smollett for several years. He claimed that the actor planned to have the brothers attack him and paid each $3,500, which was made out to seem like it was for training and nutritional services.
Despite the money, Osundairo admitted that he would have done the job for free, referencing the relationship that the two have had over the years. When asked about the ringleader for the incident, Osundairo admitted that Smollett was the brains behind the encounter.
“”We went over the details of what he wanted us to say and do.”
“He wants me to attack him, but he wanted me to pull the punch so I don’t hurt him, give him a bruise.” The final part of the plan would be to “pour bleach on him and then he would run away.”
Osundairo then said that Jussie Smollett wanted the footage of the attack for media. Prior to the fake attack, the two talked via Instagram message to remain updated. Smollett was on a delayed flight to Chicago and this forced the alleged attack to be pushed back.
Once it happened, the Osundairo brothers left for Nigeria, when Smollett kept contacting and checking on their status.
Court adjourned at 7 p.m. on Wednesday night but Osundairo was still on the stand. He was not crossed-examined that night.
Olabinjo Osundairo testified on Thursday morning and his story echoed that of his brother. Olabinjo confirmed that Smollett wanted to have bleach poured over him and a noose put around his neck. The actor gave the bodybuilding brothers $100 in order to pick up supplies for the attack.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Best Ingredients To Make A Lean Shake For Muscle Growth
Check out the best ingredients to put into your lean shake!
We all love our shakes, either pre- or post-workout, but it can be challenging at times to really nail down what the best ingredients are to put into a lean shake. The dangers with these shakes are that we can put too many things into it, and while it may taste great, what happens is an excess of calories that we just don’t need. So while a lean shake seems like a good choice, the wrong ingredients can make this anything but lean.
Using protein or other shakes as a way to lean out or bulk is a smart choice. Ultimately, it gives us an enjoyable way to take in a ton of nutrients without feeling like we are stuffing ourselves with endless amounts of chicken and spinach. But, with this, comes the unfortunate sneaky weight gain if the wrong ingredients are put in.
Let’s take a look at some of the best ingredients to put with our lean shake. The right approach to making one of these treats can pay off in the long run and once you have that great recipe nailed down, you never have to worry again about too many calories in your lean shake.
Benefits Of A Lean Shake
When it comes down it, a lean shake provides for a host of benefits that you will love and enjoy. Benefits of a lean shake include:
Assist with weight loss by pumping you with great ingredients to keep you full and not add crazy amounts of calories.
Boost muscle growth with adequate amounts of protein to really give you the best chance at building real muscle (1).
Increase recovery by refueling and recharging those muscles so they grow, but also repair for faster bounce back (2).
Tasty options to give you something you can enjoy while still receiving awesome benefits.
Convenient way to get nutrients for all of those on-the-go needs.
Best Ingredients For Your Lean Shake
Let’s take a look at some key ingredients to elevate your lean shake to the next level. Working with premium and high-quality ingredients will ensure you get efficient growth, effective recovery, but most importantly, worthwhile gains.
Protein Powder
Those looking for a lean shake protein powder option will most likely be keen on a whey isolate, a more filtered form of whey protein perfect for weight loss and building muscle. While other forms of whey exist, there are also those non-dairy options which are great for those following a vegan and plant-based diet. The right protein powder will most certainly increase your gains for the better by working for muscle growth, better recovery, and serious weight loss effects (3).
As a great ingredient to curb your appetite and help keep weight off, yogurt is a great choice to add to the consistency of a shake as well. Plus, you get the added benefits and nutrients that come with it. The nice part is you can choose whatever flavor yogurt you desire that will only add to your shake (4).
Almond Milk
As a dairy-free option, this is a nutritious, low-calorie, and tasty alternative to add as your shake’s base. High in vitamins and minerals, while also being low in sugar, this is a source of calcium as well as a nice alternative to help you lose weight, or at the very least, keep weight off.
Fruit can add to the texture and taste of your shake and offers great vitamins and minerals for you to enjoy. When it comes to fruit, be cautious of how much you put in because with the amount of sugar, albeit natural, you never know how this can affect your bodybuilding goals.
Greens are essential for our overall health and wellness and by including greens in your shake, you work to benefit not only your physical health, but also your mental health. A great way to get easy nutrients into your body, you don’t have to worry about buying a super greens supplement, although these are great as well, because you get plenty of these greens in one go. Focusing on leafy greens allows them to blend nicely so you don’t even notice they are there.
Nuts are a great source of nutrients and are loaded with antioxidants. They will work to reduce inflammation, keep you full, offer nice taste and texture, and of course, work for weight loss. It should be said that nuts can be high in fat so limiting the amount and focusing on quantity is important, but at the end of the day, this is a great ingredient to throw in a lean shake (5).
Nut Butters
Along with nuts are those nut butters. Whether it be peanut butter, almond butter, or cashew butter, among others, these will offer the same benefits of nuts while changing the consistency. Again, be cautious of the amount but at the end of the day these butters are amazing options for you to see real gains.
Other Supplements For Muscle Growth & Meal Replacing
When looking towards other supplements that work well for muscle growth and meal replacing, there are some that work well for those weight loss goals too. As mentioned above, a protein powder is a great way to see real gains to tackle any and all of those desired growth, recovery, and weight loss goals. But for those wanting something on the go that still offers plenty of nutrients, definitely look into meal replacements for they will have a great balance of macros while also including plenty of other nutrients into their formula as well.
Wrap Up
Working with a lean shake requires only the best ingredients. It can be challenging to know exactly what to put into your lean shake but high-quality ingredients can make all the difference for your muscle growth, recovery, and weight loss goals. Add some of these ingredients into your shake and see what they can do for your gains today.
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
Stark, M.; et al. (2012). “Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
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