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Dorian Yates Says Weight Training Is Best Way To Get In Shape
Six-time Olympia champion Dorian Yates compared weight training to cardio.
The age-old question remains which is better for weight loss — weight training or cardio. Dorian Yates knows a thing or two about weight training and believes this is still the best way to stay in shape and lose weight, if this is your goal.
Yates is a six-time Olympia champion who still provides insight on his YouTube channel. He receives plenty of questions about weight loss and in a recent video, explained how weight training is still the best way to burn that fat. This is because during cardio, fat is used as the primary source of fuel. The net fat loss during weight training is higher because of the increase in muscle mass.
“The muscle mass that you build while you are weight training requires fuel, requires energy even if you’re not working out, you’re just sitting there. So the question is, your net gain from doing weight training versus doing, let’s say, steady-state cardio – with weight training will be higher,” Yates said.
Because if you have more muscle mass, that requires more energy – like having a bigger engine in your car, you’re gonna require more fuel. So, in fact, weight training ultimately will help lose fat more effectively than cardiovascular exercise.”
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Dorian Yates explained that weight training uses carbs as the primary source of fuel. When performing cardio, it is fat that is used during the workout. The significant increase in muscle mass is the reason the net fat loss is higher. This seems to have a different feel when it comes to women.
When training, women can sometimes feel that weight training will make them too muscular or add size that they do not want. This could be why cardio is preferred when women train. This is a myth that Yates addressed as well.
“Some females are still kind of afraid thinking building too much muscle is not for them. But trust me, weight training is the best way to get into shape, lose body fat, and build muscle – to change your shape.”
Dorian Yates is a six-time Olympia champion. He put together a stretch from from 1992-1997 where he was unbeatable. It was not until 1998 where Yates was knocked off and Ronnie Coleman began his reign at the Olympia. He has been an influential name in bodybuilding for quite some time and that is not going to change. Now, he is doing his work as a trainer and using his wisdom to help others.
It is not surprising to see a bodybuilding champion favor weight training as a preferred method to stay in shape. Yates is an experienced and educated competitor who has performed at the highest level. There are few better to follow when looking to accomplish a fitness goal.
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Stephanie Sanzo Profile & Stats
The biography, life, and accomplishments of Stephanie Sanzo
Stephanie Sanzo, also known as “Steph Fit Mum”, is a personal trainer and fitness model from Australia known for her amazing physique and great social media. As someone who understands what it takes to work hard, she hopes to inspire others through her platform so they can see great gains for themselves as well.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Stephanie Sanzo
Weight
Height
Date Of Birth
115-125 lbs.
4’10”
04/02/1987
Profession
Era
Nationality
Personal Trainer, Fitness Model
2010
Australian
Biography
Growing up, Stephanie was not very into fitness. But at 19-years old, she had a baby boy and had put on some weight. It was here that she would begin to take care of her body. So, she grabbed some dumbbells, began at-home workouts to drop fat, and enrolled in a personal training course with hopes of making that a career.
After the birth of her second child, she began to look for new ways to stay fit. A medical complication made running challenging, so she got herself a gym membership and began to train seriously. As a result, she did compete in some shows, even finishing in the top spots, but given the competitive lifestyle and strict diet, she stepped away to focus more on her health and wellness.
With her personal training taken care of, she began seeing more clients and also changed up her own routine from more competition prep to strength training with hints of powerlifting. Working in tandem with her own training and training others, she began posting photos of her own progress and sharing clients’ success stories, boosting her platform and social media followers.
Moving forward with her goals, she continues to devote her time to her own training and helping others, as she hopes to be an inspiration for them as well.
Training
Stephanie’s training routine involves strength training with powerlifting aspects to see continued muscle growth and aid in her great physique. Working with reps in the 8-12 range, and her sets in the 3-5 range, she gives herself a great chance to shape and tone her muscles. She doesn’t really focus on cardio, but if need be, she will do 20 minutes of cardio.
Legs
Back Squat: 3 sets, 8 reps
Single Leg Hamstring Curl: 3 sets, 10 reps
Narrow Stance Back Squat: 3 sets, 10 reps
Dumbbell Deadlift: 3 sets, 12 reps
Leg Extensions: 3 sets, 10 reps
Sissy Squats: 3 sets, 8 reps
Chest & Triceps
Bench Press: 2-4 sets, 6-8 reps
Incline Press: 3-4 sets, 8-12 reps
Cable Flys: 4 sets, 12-15 reps
Reverse Flys: 4 sets, 12-15 reps
Triceps Pushdown: 3-4 sets, 15-20 reps
Seated Dips: 3-4 sets, 8-10 reps
Overhead Extension: 3 sets, 8-10 reps
Bent Over Reverse Fly: 3 sets, 15-20 reps
Shoulders
Seated DB Press: 5 sets, 8 reps
Bradford Press: 4 sets, 10 reps
Cable Lateral Raise: 3 sets, 12 reps
Cable Single Arm Press: 3 sets, AMRAP
Cable Reverse Fly: 3 sets, 15 reps
DB Around the Worlds: 3 sets, 15 reps
Cable Rope Front Raise: 3 sets, 20 reps
Cable Front Press: 3 sets, 20 reps
Nutrition
While training is imperative, so too is the work done in the kitchen. Stephanie eats a great balance of fat, protein, and carbs with more of an emphasis on protein, as this is the building block of all muscle. She is less focused on eating too many carbs and fats, as she is with too many calories. Excess calories can lead to that unwanted weight gain and she works very hard for that to not happen. Of course, a cheat meal does come into play, but only if her body is truly craving it.
Supplementation
For Stephanie and supplementation, she uses her own supplements of choice to power all of her workouts. Certain staples to consider are a pre-workout, BCAA, and protein powder, for these will help cover all your needs, pre-, mid-, and post-workout. Others to try and take note of are fat burners for shedding unwanted fat, multivitamins for boosting your health and wellness, and creatine to pack on strength and only add to your physique.
Derek Lunsford Speaks On Potential Move To Open Bodybuilding
212 Olympia champion Derek Lunsford will focus on defending title.
Derek Lunsford was finally able to get over the hump and win the Olympia in 2021. The Men’s 212 competitor took the next step in Orlando back in October and it is only right that he considers his next move. For Lunsford, the could be Open Bodybuilding.
Lunsford admitted in a recent interview that he has always had interest in competing in Open Bodybuilding. This is something that has been in the works but for now, Lunsford is focused on defending his title at the 2022 Olympia.
“Right now we’re focused on defending the 212 title but do I eventually want to be open? There are no questions asked man. I am a bodybuilder. I want to see my body continue to grow into the open,” Lunsford said.
“I’ve said it over and over and over again. I’ve always wanted to go open. I expect at some point I’ll be an open guy.”
Derek Lunsford has been a 212 competitor for the duration of his bodybuilding career. At 28 years old, he feels like his physique can still improve and this includes getting to the size of competitors in today’s Open Bodybuilding category.
“I’m 28 years old and I think that I need to spend a little bit more time in the gym developing my physique. How long will it take? We’ll see if my body just booms in one year who knows?”
Open Bodybuilding currently features some massive physiques. It is becoming a division full of mass monsters and that begins with reigning two-time Olympia champion Big Ramy. He remains at the top, along with Brandon Curry and Hadi Choopan. Lunsford can be another up-and-comer in the future that has a chance to make an impact. Nick Walker and Hunter Labrada currently fall under that category.
Derek Lunsford finished as Olympia runner-up twice in his career. During the 2020 show, Lunsford came in fourth. Shaun Clarida was the favorite entering 2021 to repeat as champion but Lunsford was able to pull off the upset. He earned his pro card in 2017 and won his first competition that same year at the 2017 Tampa Pro.
At some point, we will see Lunsford make the change but it does not seem to be happening right away. Lunsford has some more to accomplish in the 212 division and that begins with defending his title in 2022. Winning his first Olympia is something that could add some extra motivation for Lunsford moving forward. With over a year to prepare for the competition, the 2022 Olympia could have plenty of storylines and excitement to watch.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Philip Ricardo Jr: How Mr. America Will Help Him Reclaim The Natural Olympia Title
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Philip Ricardo Jr. was a last minute entrant into the Mr. America 2021 – but he’s confident the experience will help him be better prepared for this month’s Natural Olympia competition.
In 2019, Philip Ricardo Jr. became the new champion of the Natural Olympia competition. The event is an all-natural WADA compliant version of the Mr. Olympia. They have no direct affiliation – but the prestige is the same for the natural athletes who compete in the INBA/PNBA bodybuilding leagues. Ricardo Jr.’s victory also came the same year Generation Iron produced Natty 4 Life – the fourth film in the Generation Iron documentary series.
Now in 2021, Philip Ricardo Jr. is ready to reclaim his title at the Natural Olympia happening in November. And he believes that the Mr. America might just be the linchpin to help him bring his best physique to the stage. In our latest GI Exclusive interview, Philip Ricardo Jr. discusses the challenges of being a late entrant into the Mr. America 2021… and how it will ultimately help him win the Natural Olympia later this year.
Philip Ricardo Jr. is one of the most iconic natural bodybuilders currently competing in the division. He won the Natural Olympia in 2019 and has remained one of the most skilled and impressive competitors in the league. So it was exciting when he was announced last minute to compete at the Mr. America 2021 competition earlier in October. While the announcement was exciting for fans and helped bring an even bigger spotlight on the historic competition – this wasn’t a secret announcement that Ricardo Jr. had been prepping for.
In fact, the decision was just as much a last minute call for Philip Ricardo Jr. as it was for the fans. This meant that his contest prep was shortened. It wasn’t ideal and it was a true struggle for him in the weeks leading up to the show. Ultimately, Ricardo Jr. did not win the Mr. America competition. He’s not concerned though – as he saw this event as a key strategy in preparing for the biggest natural bodybuilding event of the year. The Natural Olympia.
It’s a strategy that is equally risky as it is rewarding. IFBB Pro competitor Iain Valliere committed to the same sort of tactic when he competed at the Arnold Classic just two weeks before competing at the Mr. Olympia. On one hand, it can throw off timing and cause the athlete to be “off peak” when he or she steps on stage. On the other, it can keep the athlete in full preparation weeks before – and then adjust any small issues noticed in the first competition just in time for the second.
Philip Ricardo Jr. seems to believe that the prep for Mr. America will push him harder – giving him an advantage when he steps on the Natural Olympia stage this month. So perhaps the goal wasn’t to put all of his eggs in the basket of winning Mr. America. Instead, it pushed his contest prep harder than ever before, took the Mr. America placing in stride, and is now confident he will be in the best shape of his life when he steps on stage in Las Vegas for the Natural Olympia.
Only time will tell. But as a previous Natural Olympia champion – we know he has it in him to present a championship-winning physique. Will the Mr. America prep do him more harm than good? That remains to be seen. We wish him the best as he battles to reclaim his title as Natural Olympia champion.
You can watch Philip Ricardo Jr. talk in more detail behind the scenes of the Mr. America 2021 in our latest GI Exclusive interview segment above!
Keone Pearson Has Announced Return To Classic Physique Division
Keone Pearson will return to Classic Physique to bring back “best & healthy version” of himself.
Keone Pearson has been a rising star in bodybuilding for years now. He began his career as a Classic Physique competitor before making the switch to Men’s 212. After a 14th place finish at the Olympia, Pearson has announced that he will be returning to Classic Physique.
Pearson originally made the change after finishing fourth at the 2019 Olympia Classic Physique. He saw success early in 212 but underachieved at the Olympia in Orlando. Pearson took to Instagram to make an announcement that he will be going back to where he began. Pearson also claims there will be a YouTube video released this week explaining his decision.
“Let’s run it back!This has been on my mind for sometime and I had talks about it & this is honestly the best decision for ME. Going back to classic & bringing the best & healthy version of myself ever! Call me crazy but watch me make it happen ?For everyone that supports me an Rock with me truly appreciate you all ❤️For more in-depth why I’m switching , YouTube video will be up this week!!!Click link in the bio to subscribe ??”
It was a bit surprising to see Keone Pearson move to 212 in the first place. He saw success early on in Classic Physique winning the New York Pro and coming in fourth during the Olympia and Arnold Classic. When he made the change, the success continued.
Pearson won back-to-back titles at the Chicago Pro. This began in 2020 but he did not compete at the Olympia that year because of personal issues. He repeated as champion in 2021 but did not finish as high as he wanted during the Olympia. Pearson came in at 14th and has decided to make the switch back to Classic Physique.
The Classic Physique division is one that has improved over the years since Pearson was last involved. This begins with Chris Bumstead, who won his third consecutive Olympia title this year. Bumstead has become the competitor to beat and that has been a difficult task. Terrence Ruffin finished second to Bumstead at the Olympia this year after winning gold at the Arnold Classic. Breon Ansley continues to be in the mix as a former Olympia champion.
It will be interesting to see where Keone Pearson compares during his return to Classic Physique after a couple years away from the division. Pearson has vowed to bring back a better and healthier version of himself. If this is the case, Pearson might be able to throw his name in the mix moving forward.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
cbdMD 1,500mg Recover Tub Review For Joint & Muscle Ache Relief
This premium topical is perfect for backaches, sore muscles, and joint pain for the ultimate relief.
Product Overview
It could be fairly common that those who use CBD supplements typically consume them, either as gummies or a tincture. It’s easy, tastes great, and you can reap the benefits of these supplements to maximize recovery. But topicals should not be overlooked and can seriously boost recovery by offering cooling and soothing sensations while also eliminating pain. cbdMD 1,500mg Recover Tub is a fantastic topical designed to alleviate backaches, sore muscles, and joint pain to keep you grinding in the gym as best you can.
What a good CBD topical will do is work to alleviate pain by being applied directly to that sore spot. With added ingredients to soothe and cool, your ability to feel relief has never been easier. A well-designed pain relieving formula, like cbdMD Recover Tub, can work wonders for your gains and bring your training, performance, and health to the next level.
cbdMD Recover Tub offers soothing CBD cream with pain killing and herbal ingredients for a warming sensation while providing temporary relief from minor aches and pains.
cbdMD is on a mission to enhance the overall quality of life while bringing CBD education, awareness, and accessibility to all. Knowing exactly what CBD can do for people is important to them as they strive to make everyday wellness your new normal through the power of innovation, premium product selection, and a true passion to help the consumer. By working with athletes and other health-minded partners, cbdMD is a trusted and reputable source to get all your CBD supplements.
cbdMD Recover Tub Highlights
cbdMD 1,500mg Recover Tub is a CBD cream made from soothing herbal ingredients and pain killing medicine to help relieve any muscle soreness and pain. Superior Broad Spectrum hemp extract works with histamine dihydrochloride, to provide temporary relief and increase blood flow, while other ingredients like arnica, aloe vera, and MSM, provide a creamy, moisturizing base. On the whole, Recover will ease discomfort, enhance exercise performance, manage stress, and support your daily wellness with 1,500mg of effective strength.
This supplement as a whole comes in three applications being a tub, squeeze tube, or pump option with four different strengths being 300mg, 750mg, 1,500mg, and 3,000mg. Perfect for sore muscles and joint pain, Recover is a fully loaded pain relief cream for whenever you need it.
Ingredients
Hemp Extract: Will work to reduce muscle soreness and inflammation, reduce stress and anxiety, promote faster recovery time, and offer less discomfort as you push yourself to the max with your workouts (1,2). This is a mix of cannabinoids and terpenes.
Histamine Dihydrochloride: Provides temporary pain relief and increased blood flow and aims to target the source of inflammation.
Arnica Montana Extract: Can relieve pain and reduce inflammation while also supporting normal recovery post-workout (3).
Methylsulfonylmethane (MSM): Will decrease joint pain, speed up recovery, and has anti-inflammatory effects for the best recovery (4).
Other Ingredients
Water, Helianthus Annus Seed Oil, Cetearyl Alcohol, Caprylic Capric Triglyceride, Glyceryl Stearate Citrate, Cetearyl Glucoside, Pyridoxine Hydrochloride, Butyrospermum Parkii (Shea) Butter, Organic Argania Spinosa (Argan) Kernel Oil, Organic Cocos Nucifera (Coconut) Oil, Organic Aloe Barbadensis (Aloe Vera) Leaf Juice, Organic Theobroma Cacao (Cocoa) Seed Butter, Cyamopsis Tetragonoloba (Guar) Gum, Organic Rosmarinus Officinalis (Rosemary) Leaf Extract, Piperita (Peppermint) Leaf Oil, Rosmarinus Officinalis (Rosemary) Leaf Oil, Citrus Aurantium Dulcis (Orange) Fruit Peel Oil, Pelargonium Graveolens (Geranium) Oil, Abies Sibiricia (Fir) Needle Oil, Glyceryl Caprylate, Xanthan Gum, and Caprylhydroxamic Acid.
Type Of Application
Topical
CBD Dosage
1,500mg
Best Way To Take/Use
Apply a thin layer on the affected area up to four times a day.
Price & Effectiveness
cbdMD Recover Tub is that topical you need most and with 1,500mg of serious strength, all of those backaches, sore muscles, and joint pains can be a thing of the past.
Pros
High-quality ingredients with no artificial perfumes or dyes
Great benefits to ease discomfort, manage stress, and enhance exercise recovery
Third party tested for accuracy and honesty
From a reputable company in cbdMD
Cons
Premium priced option
Only good for those who want a topical versus something you can consume
Price: $89.99
Featured cbdMD Athlete
Flex Lewis
Flex Lewis is an IFBB pro bodybuilder who works with cbdMD to use and promote their great products. To help with his own muscle and recovery goals and keep him thriving as he continues his successful bodybuilding career, Lewis relies on cbdMD to provide him with the best CBD supplements around.
Lewis is a 7-time Olympia 212 winner with a win at the 2014 Arnold Classic in the 212 event as well. Looking to continue an already accomplished career, Lewis continues to use cbdMD supplements to power him through to the end and 1,500mg Recover Tub is that fast-acting supplement to do just that.
Check out our list of the Best CBD Supplements for more great pain relief and fast-acting CBD products!
Overall Value
cbdMD Recover Tub is that much needed CBD topical to provide for serious pain relief when it comes to backaches, sore muscles, and joint pain. Working with premium ingredients, and a well-designed and third party tested formula, this supplement is made to give you relief to optimize your health and training. cbdMD is a company who knows the needs of athletes and only seeks to produce top tier supplements to increase overall performance. What you are really getting is a premium topical with high-quality ingredients and an honest company backing you. Try cbdMD today and see what this can do for all your pain relieving goals.
Try cbdMD 1,500mg Recover Tub 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 cbdMD and Flex Lewis Instagram
References
Lopez, H.; et al. (2020). “Effects of Hemp Extract on Markers of Wellness, Stress Resilience, Recovery and Clinical Biomarkers of Safety in Overweight, But Otherwise Healthy Subjects”. (source)
Boyaji, S.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Kriplani, P.; et al. (2017). “Arnica montana L.- a plant of healing: review”. (source)
Butawan, M.; et al. (2017). “Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement”. (source)
The Quick and Dirty Guide to Clean Cutting and Bulking
The Quick and Dirty Guide to Clean Cutting and Bulking
The biggest mistake made in bulking is trying to put on weight, period. It’s easy to work hard, overeat (or eat the wrong kind of food), and get bigger. The problem is, you’ve built as much fat as you’ve built muscle, and now the cut you’re facing is going to be long and brutal.
Or, conversely, you’re in a great place at the peak of your bulk and you’re looking forward to getting through your cut and seeing what’s under there. This time, though, you cut too fast or you don’t feed your muscles, and you lose muscle mass with the fat. Suddenly your maxes have dropped and you’ve lost muscle along with your insulation.
There’s a lot that goes into getting it right, and honestly, it’s different for everyone. Without going into mind-numbing detail, here’s the rub. This is your quick and dirty guide to lean and clean cutting and bulking.
If you’re looking for the best products to help with supplementing your cutting, make sure to check out our in depth guide of our picks for the top rated fat burners right here.
Basic Premise
Clean cutting and clean bulking require more time and discipline than other methods. While cutting is always a carefully planned maneuver, bulking is a little more ambiguous. If you want to put on muscle without gaining a disproportionate amount of fat (some is inevitable), you’ll need to carefully plan meals and stick to stricter guidelines than if you were to dirty bulk.
Your progress will be slower, but ultimately, you’re looking at a more sustainable diet choice that has a lower probability of permanently damaging your metabolism — and that goes for both cutting and bulking.
Application
There are a couple nutrition truths no matter what your goals are. One, IIFYM works fine for simple goals, but chances are if you’re here, you’re beyond what IIFYM can do for you. Thus, you know that not all calories are created equal. Don’t put crap in your body. You’ll feel worse, you won’t train as well, and you’ll use up your allowances faster.
Nutrition isn’t the only component to training, either. Mental state is incredibly important, as is your performance in the gym. If you’re not mentally ready to cut or bulk, you’re going to have a bad time. Additionally, stress levels can sabotage even the most dedicated training regiment, as can not getting enough sleep.
Bulking
If you’re already above 15 percent body fat, don’t plan on bulking. You won’t see the lean bulk results you’re looking for, and it’s going to be a lot harder to shed the pounds later. Cut until you’re at 14 percent body fat or lower, and then plan your bulk. While you’re bulking, only increase your calorie count by 250-300 per day. This is enough to gain a couple of pounds each month without giving your body so much fuel that it stores the extra as fat.
The number one rule of a clean bulk is that food quality (and quantity) still counts. You’re not just putting on weight willy-nilly and hoping enough of it’s muscle. Cheat meals aside, you still want to avoid refined sugars, simple carbs, and over-processed foods. Simple, whole foods almost always pack a bigger nutrient-punch and keep you full longer.
First and foremost, get your protein. You cannot starve muscle of its building blocks and still expect it to build. Make sure you’re getting at least a gram of protein per pound of body weight. Next comes fat. Depending on what works well for your digestion system, look for 15-20 percent of your intake to come from fats (this should work out to about .3 grams per pound). The rest is carbs. Choose wisely — sweet potatoes, brown rice, beans, and quinoa are all satiating sources of carbs that don’t come with extra ingredients.
To have the most successful bulk, stop thinking of it as bulking. Seriously. You’re not bulking. You’re just fueling your body. Ignore that you have a calorie surplus. Aim to meet your macros daily, and view everything that goes into your mouth as fuel. That donut? Fuel. That prime rib? Fuel. A truckload of broccoli? Fuel. All of it.You decide the quality of that fuel. Now, this doesn’t mean cheat meals are out. You still need them to be psychologically happy, and they’re easier to manage on a bulk than a cut. BUT, a bulk is not several months of cheat meals. Get rid of that nonsense.
Cutting
When you’re getting ready to cut, you’ll obviously need to figure out your calorie deficit. Generally speaking, a pound of fat is equal to 3500 calories, and you shouldn’t aim to lose more than one and a half pounds per week. So, depending on your goals, you want to be in a caloric deficit of 500-750 calories per day. Make sure this is subtracted from your maintenance requirement and not your bulking requirement.
Make sure you give yourself enough time for your cut. If you’re trying to lose too quickly, you increase your risk of losing muscle mass and you enter into dangerously low calorie levels, which could permanently affect your metabolism. Also take into account any upcoming holidays, travel, work events, or family affairs that may interrupt your cut. You’ll want to add one or two weeks to your projected cut time to allow for hiccups and setbacks.
With the calories you get to consume, you want to ensure that you’re still getting enough fuel to power your workouts. This means that you can’t get rid of carbs altogether — your brain and your muscles still need those glucose stores. When you’re adjusting your macros, keep your protein where it is while you’re bulking. You don’t want to deprive your muscles and you’ll feel full longer. Put your fat at 20-25 percent, as long as you’re using natural, healthy sources. Finally, fill in the gap with carbs.
Regarding everything else, understand that cheat meals happen and they aren’t the end of the world. Sometimes your body (or your mental health) needs it. Keep fiber intake high to maintain good digestive health, and adding some fermented foods (if they’re not already part of your diet) with health with gastrointestinal health. Finally, stop drinking your calories, aside from your supplements. The only liquids that should be going in your body are water, coffee, and tea.
Fine Tuning
This is the disclaimer section, and the disclaimer goes like this: Each body is different. Not everything works for everyone. There is no perfect answer. Consistency is your best friend.
That being said, how do you deal with it? That, at least, is a simple (if not painstaking) answer. You deal with it by treating your body like a science experiment. Think back to the lab reports you wrote in school — you’re going to do that with your nutrition.
No, no one’s going to make you write a paper, but you do need to perform experiments, record data, and draw conclusions. In order for your experiments to be accurate, you need to be diligent, exact, and patient.
It’s frustrating to be following a plan and being uncertain if it’s working or not, but that’s what needs to happen. You are a science experiment, and you need to control the variables. Fitness trackers are a great way to keep track of estimated expenditure, as well as providing reminders for healthy habit check ins.
For the initial try, pick a plan and follow it to the letter. Be obnoxiously consistent. Take your measurements at the same time every day. Eat within 5 percent of your macros. Pay attention to your energy in the gym. Learn how your body likes to schedule things, and work with your body, not against it. Above all else, write it all down.
After 3 to 4 weeks, sit down with your notebook, and evaluate the data. Are you seeing the weight fluctuate the way you want it to, at the right pace? Do you still have enough energy to crush your workouts?
If you’re not on track to meet your goal, make a logical adjustment. You may need more carbs before your workout, or more protein after. You might need to change the timing of your pre-workout. Whatever you decide to do, implement the change for a few weeks and continue your observations. Tune into what works best for you.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Alyssa is a lover of words and movement who happily resides in the Pacific Northwest. If she’s not at the gym or out playing pick-up games, she’s probably feeding her favorite humans something stealthily healthy or devouring her latest bookstore find. She’s passionate about making health and fitness accessible to anyone, regardless of their situation. Tweet her @arobinsonwrites.
Best Strongman Training For The Tactical Athlete
Strongman Training for the Tactical Athlete
In tennis, if you screw up, it’s 15-love; as a tactical athlete it’s six feet deep!
The greatest tactical athletes have the speed, conditioning and agility of somebody 50 pounds lighter, with the strength of someone 50 pounds heavier.
The term “tactical athlete” is becoming increasingly popular in strength and conditioning circles. Tactical athletes are folks in occupations necessitating unique physical training strategies with the objective of improving occupational performance.
A tactical athlete is unique because she must possess the tactical skills, physical ability, speed, conditioning and strength to thrive on a long-range mission or standoff, that unpredictably includes explosive bursts of speed.
Like football players, tactical athletes need to mobile, agile, strong, explosive and be able to repeatedly express these abilities under penetrating stress and fatigue.
Most people want to be able to perform like a tactical athlete; regardless of their current form of employment, this can be accomplished with the right training strategies.
Training Needs
No matter what a soldier’s conditioning level is, if he is not strong enough to sprint up a hill or climb over an obstacle with 120 pounds over his bodyweight, he will be compromised; and no matter how strong and explosive a police officer is, if she does not have the endurance to sprint beyond 40 yards, a suspect may flee without apprehension.
For far too long the training regimens of tactical athletes, designed by so-called experts, look like 5K training programs out of Runner’s World, this does not reflect reality. In a survey I personally conducted of 256 Law Enforcement Officers (LEOs), a vast majority have never had a foot pursuit even 300 yards once in their entire career; this echoes other research that shows LEOs rarely run even 95 yards in a pursuit.
Famed Sports Scientist, William J. Kraemer, has classified modern-day warfare as the “anaerobic battlefield”. The modern-day battlefield is anaerobic because advances in technology and troop movements. Some of the anaerobic tasks faced by modern-day warfighters are heavy lifting, repetitive lifting, heavy load carriage, sprinting (under heavy load), casualty evacuation, and many other tasks that must be done fast and under extreme load, almost sounds like a higher stake strongman contest. Strength, power, and a high amount of muscle mass with a low percentage of bodyfat are great predictors of how well a modern-day soldier can carry out these tasks.
Functional Training
A cursory Google search of “functional training” will show exercises that look straight out of a three-ring circus sideshow; at best, these bizarre exercises do not benefit the tactical athlete, at worst, they cause injuries.
So, what the hell does functional training really mean?
It means transfer of training or how well training transfers to an intended performance goal; in the case of the tactical athlete, it is the job and the stakes are a hell of a lot higher than wins and losses!
STRONGMAN TRAINING
Mike Golden, legendary strength and conditioning coach, says the following about strongman training, “It’s irregular lifting, which makes it closer to football movements than ordinary weight training. It makes the body perform when it’s not in a perfect line, so tendons and joints get stronger. And just like in football, a player is forced to use his whole body.”
Now, let’s replace the word football with the statement occupational demands of tactical athletes, and it holds true. Take home point is this, strongman training is functional training!
The top five competitors averaged a bodyweight of 386 pounds at the 2018 World’s Strongest Man competition. Yet, these athletes are aggressive, fast, explosive, athletic, flexible and have a high level of conditioning.
Strongman, as a competitive sport, requires limit strength, dynamic strength, lactate threshold, flexibility, core strength, powerful hip extensors and a strong posterior chain.
Powerlifting is generalized as purely limit strength. The objective of powerlifting is to move the most weight possible, regardless of time or any other factor.
Olympic lifting is classified as speed strength, meaning the speed of muscle contraction or strength exhibited with speed.
Bodybuilding is all about maximizing muscle hypertrophy and minimizing bodyfat.
Strongman training is the synergistic blend of powerlifting, Olympic lifting and bodybuilding that can safely and effectively increase limit strength, speed strength, conditioning, grip strength and muscle hypertrophy, despite having a small learning curve and has direct applications and benefits to firefighting, military and law enforcement.
If properly implemented, the use of strongman events in a tactical athlete’s strength and conditioning protocol is a superior method for a below-average or an elite athlete to develop explosive power using triple extension (extension of the ankles, knees and hips) to produce maximal power, think jumping, sprinting or a powerful throwing movement.
Not only does strongman training build explosive strength, but it offers very functional movements that benefit the tactical athlete.
According to Bob Jodoin, strength coach and ISSA master trainer, “With stone lifting, you start with your knuckles on the ground and finish at triple extension. The loads and leverages are different, however, and this plays well into the concept of dynamic, real world training.” The movement Jodoin describes has functional carryover to the actions involved in a double-leg takedown, of benefit to any tactical athlete in an unarmed combat altercation.
Other examples of the biomechanical superiority of strongman training could be given, but Joe DeFranco says it best, “The beauty of strongman training is that there’s no one way to perform the exercises. Athletes usually end up improvising to complete the event. The tire doesn’t always flip over the same way. The sled doesn’t always glide easily over the surface. The awkwardness of these events builds true ‘functional’ strength from head to toe. This enables the athlete to strengthen muscles that are nearly impossible to strengthen with traditional training.”
Strongman training can effectively enhance grip, power, speed, static strength, dynamic strength/flexibility and strength endurance in a multi-planar environment. Moreover, just like the circumstances a tactical athlete faces in the field, the strongman events force adaptation to the peculiar circumstances of the awkward movement to complete the “lift”.
Here are examples of some, but not all, events that are beneficial to tactical athletes:
Farmers Walks
Tire Flips
Stones or any Loading Event
Any Weighted Carry
Keg Rolls
Log Press or Viking Press
Crucifix Holds
Deadlift Holds
Truck Pulls
Medleys (for conditioning; e.g., are Tire Flip, Farmers Walk, Sled Drag)
Sled Drags or any Dragging Events
Final Thoughts
Remember, the reason a tactical athletes trains inside the gym is to perform outside of it. While there is nothing wrong with triple-drop set leg extensions, or solely chasing powerlifting numbers, the tactical athlete needs durability and performance in an unpredictable field.
The tactical athlete does not have the time to learn overly complex Olympic lifts that a majority of unemployed division one athletes are unable to properly execute, so the learning curve can be kept simple with strongman exercises.
All strength training must transfer; strongman training is not a substitute for traditional training but a supplement that bridges the gap between the weight room and occupational demands of tactical athletes.
Become a certified Tactical Conditioning Specialist with ISSA through the course Josh authored here issa.sjv.io/QB2Xo
With Some of the Best Genetics Ever, Could Quinton Eriya Be a Future Contender?
Quinton Eriya has the potential to be the future of the Men’s Open Bodybuilding division.
Heading into the upcoming Romania Muscle Fest Pro, Quinton Eriya is proving to be a man to watch. With incredible genetics, Eriya may have what it takes to pull the upset at the show and is a definite dark horse to keep an eye on.
There’s no doubt about it, bodybuilding is constantly changing. Where the Golden Era was all about aesthetics and symmetry, the modern day has been dominated by mass monsters. After the emergence of champions like Dorian Yates and Ronnie Coleman, it comes as no shock that bodybuilding would demand athletes to pack on more muscle than ever before.
A New Era
But there appears to be a bit of a shift occurring these days. While bodybuilders still must maintain well muscular physiques, the emphasis on massive muscle has changed. More recently aesthetic bodybuilders have been claiming top honors at Olympia qualifying shows. Shaun Clarida proved that massive size isn’t everything after winning at the Legion Sports Fest. That alone shows the potential for aesthetic bodybuilders to make their case for the top of the division.
New blood are starting to slowly take over in the Men’s Open division. Now names like Nick Walker, Hunter Labrada, and Regan Grimes are entering the fray. Each one of them are making their case for becoming the future of the division. But they aren’t the only ones who could potentially change the face of modern bodybuilding. Other contenders are looking to make their case as well.
At the upcoming Romania Muscle Fest Pro the returning Quinton Eriya looks to make his case as a man to watch in the future. Once touted as having the best genetics in bodybuilding by Greg Doucette, Eriya certainly has the kind of potential you want to see in an up and coming pro. He has a very balanced physique and most importantly knows how to present it. He has the kind of structure that could certainly propel him to the top of the division if he plays his cards right.
Incredible Potential
A recent post by his trainer Dorian Hamilton best showcases the kind of potential Quinton Eriya possesses.
Who is excited to see @quintbeastwood do business this weekend at the @romania_muscle_fest_pro ?
If Eriya is able to bring a physique like this to the stage, albeit a bit fuller, he could really make a case for winning the show. That said, he has the likes of Rafael Brandao to till with who is also looking in insane shape ahead of the show.
What do you think of Quinton Eriya and his insane potential?
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.
9 Healthy Habits of Highly Fit People
Healthy Habits of Fitness Enthusiasts
You cannot expect to get in shape (and stay that way) after eating clean and hitting the gym for a week. Fitness is about more than lifting weights and gulping down a protein shake after a workout. It is a lifestyle made up of healthy habits, and only the people who focus on longevity can succeed in the domain.
People who have successfully undergone a physique transformation might follow different training programs and diet plans, but most of them abide by the same fitness principles. Meaning – they might choose different paths, but they are heading towards the same destination in similar vehicles with similar tools.
The best part about these healthy habits is that they are nothing crazy or extreme. You do not need a voodoo doll or light candles at midnight to carve the physique of your dreams. Instead, follow the rituals laid out in this article for a while, and they will soon become second nature.
Unlike your bucket list items, you cannot strike off healthy habits after doing them once as they are aimed at building longevity. Not only will these healthy habits aid in transforming your physique, but they will also help you take control of your life.
Related: Your Transformation Can Never Be Successful Without These 6 Things
8 Healthy Habits To Get in the Best Shape of Your Life
The first thing most people subconsciously think when they see a fit person is, “Wow, that individual is blessed with great genetics.”
Before you fault your forefathers for your beer belly, we want you to forget about genetics for the duration of this article. Fitness is not a game of roulette that only the lucky can champion.
The next time you see a fit person, remind yourself that their physique is the result of their healthy habits and not some DNA lottery. This will be your first step in the fitness lifestyle.
Must Read: Decoding Genetics: Check If You Have Bodybuilding Genetics
Here are the habits fitness enthusiasts swear by:
1. Lift Weights 3+ Times Per Week
A fit lifestyle is like a marathon. Healthy habits add up over time and get you closer to your goals. With every step in the right direction, you get closer to the finish line (or a milestone). But on the other hand, you lose if you stop anywhere in between.
If losing weight is your primary objective, chances are most people will tell you to make cardio your life. While cardio can aid in burning calories, lifting weights can help spike your metabolism. A high metabolic rate ensures that you are burning fat even when you are not physically active.
Training a minimum of three times a week is essential for building and maintaining muscle mass. You do not have to go Arnold Schwarzenegger on your workouts and spend upward of 2 hours in the gym. An intense 45-minute training session is all you need to get in the best shape of your life.
If you are not an aspiring bodybuilder, you should focus on functional training that includes exercises like squats, bench press, deadlifts, farmer’s walk, lunge, good mornings, etc. These lifts assist in building a stronger core and will help you in your daily activities.
Related: How Cardio Impacts Your Gains
2. Load Up On Water
I am not trying to flex, but I literally had to put down my water bottle to write this point.
The human body is made up mostly of water.
Do not believe us?
According to the Journal of Biological Chemistry 158, the brain and heart are composed of 73% water, and lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones are watery: 31%.
That is a lot of water if you ask us.
The healthy habit of drinking at least a gallon of water every day helps maintain your body’s fluid balance so that nutrients can be transported throughout the body without a hiccup.
Some benefits of drinking ample water throughout the day include:
Lubricates the joints.
Helps form saliva and mucus.
Delivers oxygen throughout the body.
Boosts skin health and beauty.
Cushions the brain, spinal cord, and other sensitive tissues.
Regulates body temperature.
If you find drinking four liters of water hard and trips to the water cooler a waste of time, it is best to keep a water bottle with you wherever you go. Keeping a water bottle handy can serve as a visual reminder to drink more water. If you see the bottle on your desk or table, you will constantly be reminded to drink more.
3. MOVE
While working out at least three times a week is important, you cannot solely rely on the one odd hour off training to get you in shape. Use every chance that you get to be physically active. Most fit folks remain active throughout the day by taking walks during lunch, playing tennis on the weekends, or playing tag with their kids.
Many people also make the mistake of weighing themselves too often. Although checking your weight every day can tell you where you are in your weight loss/gain journey, it is not necessarily the best indicator for accessing your fitness and health levels.
Your BMI, energy levels, annual medical check-ups, and how your clothes fit give you a better sense of where you stand in terms of overall health and fitness.
On days you do not hit the gym, make sure you do not turn into a couch potato. Do not get us wrong. You are free to Netflix and Chill on your rest days, but only after you have completed a 15-20 minute LIIT (low-intensity interval training) cardio session.
Related: Fitness Test – 12 Things Every Lifter Should Be Able To Do
4. Eating High-Quality Foods
What is in your cupboards will end up in your tummy. Give away all processed, starchy, and sugary foods and stock your pantry with nothing but whole foods. Prefer locally sourced food when possible.
You should develop a habit of reading food labels before making a purchase. As a rule of thumb, do not buy anything that has something on the ingredient list that you do not understand.
Your healthy eating habits should not be limited to your home. When eating out with friends or family, order the healthiest option available. If you do not find something off the menu, do not hesitate to make a special request or give in to peer pressure and order a burger or pizza. You will be surprised at how accommodating most servers and restaurants want to be.
Also, the healthy habit of eating high-quality meals ensures that you are getting nutrition-rich food. High-quality food might pinch your wallet a little but will pay its dividends in the long run. And as someone once said, “You get what you pay for.”
Remember: Just like eating a piece of cheesecake does not result in an immediate weight gain, eating a salad serving will not instantly make the unwanted pounds melt away.
Related: 10 Budget Muscle Building Foods
5. Sleep at least 8 Hours Every Night
No matter how hard you train in the gym, you will not see results until you give your muscles ample time to recuperate. You break muscle tissue while you are training or performing physically intensive tasks. Your muscles grow back bigger and stronger when you are in deep sleep.
The fitness industry does not need more supplements, lifting accessories, or training programs, but it needs more influencers to talk about the importance of a good night’s sleep.
If you are running on a tight schedule and cannot get eight hours of sleep on a single stretch, make up for it by programming a couple of power naps into your routine.
Must Read: Sleep Problems? Here Are 10 Ways To Sleep Like A Baby
6. Do Not Let Your Cravings Get The Better of You
Many new dieters make the mistake of cutting out their favorite food from their diet all at once. While it is important to limit your food choices, you should not develop a negative relationship with food. Signs of a negative relationship with food include:
You feel guilty about eating your favorite food and focus on clean eating.
Maintaining a long list of foods you can and cannot eat.
You use exercise to “earn” food.
Labeling food “good” or “bad”.
You refuse to eat food outside your home altogether.
Ignore your body’s natural hunger cues.
You have a history of yo-yo dieting or following the latest diet fads.
Your food habits should fuel your overall well-being. Fit people do not let their relationship with food dictate their routines. By balancing your diet and not depriving yourself of your favorite food, you are more likely to stick with your healthy habits in the long term.
Related: Best Way To Create A Bodybuilding Diet For Great Gains
7. Stretch For at least 10 Minutes Every Day Without Fail
By stretching, we do not mean mindlessly rolling around on a ball or roller. During stretching, you should focus on improving your mobility, range of motion, and flexibility.
Different types of stretching techniques:
Dynamic
Static
Ballistic
PNF
Passive
Active stretching
Related: Dynamic Stretching vs Static Stretching: When You Should Do Each
These are the benefits of stretching:
Increases flexibility.
Improves range of motion.
Reduces chances of injury during physically intensive tasks.
Increases blood flow to muscles.
Helps heal and prevent back pain.
Improves your posture.
A stress buster.
Gets you in tune with your body.
Also, being in tune with and understanding your body plays a vital role in building your dream physique. You need to make sure that you are not overexerting yourself in the gym or at work as it can be counterproductive.
Learn to listen to your body. Stop when an exercise feels uncomfortable or when your body needs rest. But at the same time, do not use it as an excuse to skip workouts or go easy during your training routine. Move when you feel lethargic or your body needs more movement.
8. Train Your Mind
Fitness is as much psychological as it is physiological. By training your mind, we do not mean that you should be solving complex math problems every day. Instead, spend 10 minutes every day meditating, practicing gratitude, and focusing on your breathing.
Whether you meditate traditionally or not, some sort of meditation practice is an essential healthy habit to have in your toolbox. If you are not into meditating, find 10-12 minutes of quiet each day. Go for a walk with no music, sit in quiet and think, do some yoga while focusing on your breath or use a meditation or breath work app to help you with the breathing patterns.
Must Read: Next Level Mental Training: Integrating Mindfulness Into Your Bodybuilding Routine For More Gains
9. Consistency
You cannot transform your physique if you are not consistent. You have to be consistent in terms of training, dieting, and recovery to carve your dream body.
Exercise even if you are running late and only have 15 minutes to work out. A short training session is better than nothing. Not skipping a workout and meal can also have psychological benefits and can help keep you motivated.
You should enact structured discipline to make the most of your transformation program. Structured discipline is the method of planning and organizing behaviors based on building long-term, sustainable systems for success in habit-forming. Structured discipline to reinforce healthy habits include:
Start on the right foot:
Stock up on healthy foods and keep them within reach.
Donate food that is not in line with your fitness goals.
Remove barriers to good behavior:
Choose a gym schedule that does not interfere with other important stuff.
Buy comfortable gym shoes and clothes.
Start with exercises you enjoy doing, like bicep curls.
Reward yourself for positive behavior that shapes new healthy habits.
Set a schedule for your workouts and stick to it.
While hot shots of the fitness industry talk about the importance of taking supplements and lifting weights, hardly anyone talks about waking up early.
Waking up early is one of the most important healthy habits, and most successful athletes train first thing in the morning as it is the time when they are beaming with energy.
Also, keep your nutrition, training, and recovery programs simple.
Why is that, you ask?
Because complexity kills consistency.
Remember: Early bird gets the worm – or, in this case, a fit body.
Summing Up
You could gauge the effectiveness of a person’s transformation program based on these nine healthy habits. If an individual cannot lose weight or build muscle mass and their fitness routine lacks two or more of the aforementioned healthy habits, you now know why.
How many of these healthy habits do you follow? Let us know in the comments below.
Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.