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Are “Stretching Intervals” the Secret to Better Fitness?
What role does stretching play in your workout routine?
Most people in the health and fitness community will tell you that stretching is good for you, but the agreement ends there. In terms of anything more than that — how often should I stretch? What types of stretches should I be doing? Should I stretch before or after a workout, or both? — you will find thousands of camps, each with thousands of equally legitimate-sounding studies backing up whatever their personal belief is about the role of stretching in the workout.
We did a quick roundup online of what the research is really saying about stretching. Some experts even suggest that taking time to stretch during your workouts, rather than before or afterwards, is the most beneficial type of stretching you can be doing for your body.
Certified Pilates instructor Sarah James recently spoke with Well+Good to discuss her “stretch intervals” method, which consists of taking time to stretch in between reps during strength training: “It’s using time while you’re resting to get energy for your next exercise—you might as well be stretching, because you’re [using] every second of your time in a smart way.” Basically, since most of us just about collapse from exhaustion in between sets anyways, her view is that doing light stretching instead is a great way to maintain the body’s equilibrium.
The goal when working out is always to keep yourself as consistently active as possible for the duration of the workout. So, if you stretch between sets instead of lying on the floor like a beached whale, you’re doing a much better job of keeping your body fluid and in motion for as long as possible.
Another universal truth of stretching is that it increases flexibility. In the bodybuilding world, we tend to minimize flexibility as a way of thinking about the body in favor of traits we might prefer: strength, muscle mass, definition, etc. But here’s why it does matter to us: flexibility means durability.
Flexibility isn’t just useful in helping you touch your toes; flexibility helps your body heal faster, acclimates your muscles to change, and, most importantly, flexibility significantly reduces your chances of sustaining a serious injury in the gym. (At least, if you’re working out correctly, it does.) The range of motion you have in your joints shouldn’t be overlooked, whether your lifting weights or doing squats. Injuries like torn muscles, rotator cuff injuries, and even sprained ankles can keep people out of the gym for weeks or even months. So, flexibility is not only one of the core principles of fitness, it’s also an important preventive health measure.
Harvard Health gathered data from the American College of Sports Medicine on the perfect way to stretch. Their panel concluded that stretching is necessary at least two or three times a week, even for those who are not athletic, as a healthy part of body maintenance. So, for those of you who are working your bodies hard in the gym every day, stretching should be an every day thing as well, otherwise you’re not maximizing your workouts.
How do you stretch when you do your workouts? Let us know in the comments below!
Optimum Nutrition Pro Gainer Review For Quality Muscle
This high-protein weight gainer is great for putting on mass and taking in high amounts of protein.
Product Overview
When it comes to building mass and increasing strength, it is important to have the right supplement and a mass gainer can be of great help. Packed with the right amount of macronutrients and other ingredients to influence muscle growth and recovery, this supplement is perfect for boosting strength and size while also packing on healthy weight for all your clean bulking needs. With a clean protein-carb ratio, you never have to worry about those gains again. Optimum Nutrition Pro Gainer is a great mass gainer and weight gaining supplement to deliver great results with quality nutrition.
With the right balance of macros, mass gainers can boost muscle growth and recovery while also allowing you to meet your caloric intake for those in a bulking phase. Even with clean carbs and healthy fats, it can help keep you lean as you build muscle and a good source of fiber can aid in digestion to avoid any stomach discomfort. Optimum Nutrition Pro Gainer does this and much more and is a great mass gaining product for you.
Optimum Nutrition Pro Gainer is a high-protein formula that delivers great ingredients for your mass gaining needs. With 60g protein, 85g carbs, and 32 vitamins and minerals, this supplement ensures quality nutrition.
Optimum Nutrition is part of a global nutrition group that has set the bar high for sports nutrition for over 30 years. Helping performance athletes meet their goals, Optimum Nutrition works to develop great supplements for all of your sport and fitness needs. With strict requirements on raw materials needed to produce such high-quality supplements, they take pride in knowing their products are the best for crafting physique and working to accomplish all fitness goals.
Pro Gainer Highlights
Optimum Nutrition Pro Gainer is a high-protein formula that delivers quality protein, clean carbs, and healthy fats so you can pack on muscle and see those desired gains you want most. Paired with the right balance of heavy training, recovery, and quality nutrition, this is that missing link for all your clean bulking needs. With 60g protein, 85g carbs, and just 650 calories per serving, you get a safe and effective product able to tackle any and all of your weight gaining goals. The best part is there are no more than four grams of added sugar and 32 vitamin and minerals address the needs of you as an active individual.
Ingredients & Nutritional Information
Carbs and Fat
Carbohydrates play a significant role in retaining all the protein and minerals in our body. One can’t just aim to attain a perfectly shaped body without the fats and carbs. Each serving of this wonder supplement helps you in keeping your body sustained and without getting drained of our energy (1). There are no traces of trans fat in the product, and it contains 80 mg of Cholesterol and 380 mg of Sodium, respectively. The total carbohydrate content is 85g of which dietary fiber is 5g, and total sugars are 7g (includes 2g added sugar).
Proteins and Vitamins
Optimum Nutrition Pro Gainer consists of essential minerals and proteins, which help absorb the nutrients and goes smooth on the digestive system. The much essential calcium and iron boost bone strength and helps support muscle strengthening. Packed with 60g of proteins per serving, this health supplement works as a premium enrichment powder, which acts as a booster and helps you in your post recovery for serious gains (2).
Other Nutrients
The human body requires numerous micronutrients other than the essential proteins or carbs to build a healthy body. These nutrients assist in building muscle growth and strength. Optimum Nutrition consists of 32 such beneficial vitamins and minerals that co-work with carbohydrates and proteins by providing you the much-needed energy to workout.
Predominantly, this health supplement contains nutrients from Milk, Egg, Soy, and Wheat.
Benefits
Whey Protein
Whey protein is an excellent way to get protein, which is the best in quality. It is complete and contains all the essential amino acids. It gets easily digested and absorbed within the body. As we grow older, we lose a lot of muscle naturally. Whey protein prevents this to a great extent. It contributes to active muscle growth and keeps it well maintained and ensures it is always strengthened (3).
Calcium Caseinate
It is entirely lactose-free, high in protein, and does not contribute to carbs or fats. It gets released and absorbed slowly, but very is useful. It is rich in BCAAs and Glutamine for muscle recovery and growth after a heavy workout.
Egg Whites
Egg whites are entirely cholesterol-free, low-calorie food, rich in protein and essential nutrients for good cardiovascular health. It keeps blood pressure under control and contains all the vital vitamins.
Amino Acids
Amino acids are essential for various purposes. It increases muscle growth, reduces muscle soreness, and controls the extent of exercise fatigue (4). It prevents muscle wasting and helps people recover from liver disease. It prevents muscle damage of any form. Amino acids help in increasing the endurance levels and ensure you work out better. It also enhances lean muscle growth by increasing the extraordinary amount of necessary protein synthesis, which will further empower muscle growth and repair. Rebuilding muscles that were broken down during exercise can be easily handed in this manner.
Calories
650
Protein
60g
Carbs
85g
Fat
8g
Sugar
6g
Flavors
Double Chocolate, Vanilla Custard
Best Way To Take
Take 1 scoop with 16 fl. oz. of water, milk, or your favorite beverage.
Price, Flavors & Effectiveness
Optimum Nutrition Pro Gainer is a great mass gaining supplement for all your needs when it comes to building strength and size and putting on that healthy weight. With 14 servings per container, one scoop will pump you with all these amazing ingredients for serious gains. Two great flavors in Double Chocolate and Vanilla Custard ensure an amazing taste.
Pros
Good post-workout recovery shake
Can also be consumed between meals
Mixes well with no clumping
No unwanted side effects on your stomach
Fast results
Cons
Packaging can be better
Does contain artificial sweeteners like sucralose
Price: $44.99
Check out our list of the Best Mass Gainers for more great mass gaining products!
Overall Value
Optimum Nutrition Pro Gainer is that mass gaining supplement designed to give you the best in terms of increased strength and size as well as packing on that healthy weight. A great protein-carb ratio is matched by amazing added ingredients so you see the best results possible. Optimum Nutrition is a company who knows the needs of athletes and seeks to produce only the best products around. What you are really getting is a high quality mass gainer with clean and effective ingredients and a proven formula. Check out Optimum Nutrition Pro Gainer today and see what this amazing supplement can do for all your muscle building and weight gaining needs.
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 Optimum Nutrition and Envato
References
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Fedewa, Michael V.; Spencer, Steven O.; Williams, Tyler D.; Becker, Zachary E.; et al. (2019). “Effect of branched-Chain Amino Acid Supplementation on Muscle Soreness following Exercise: A Meta-Analysis”. (source)
Sarah Robles Wins Bronze At 2020 Olympic Games
American weightlifter Sarah Robles took home the bronze medal in Tokyo.
Sarah Robles went into Monday’s final in the Women’s +87-kg category at the 2020 Olympic Games in Tokyo looking to return to the medal stand. After a strong performance, Robles earned bronze for the second-straight Olympics and became the first U.S. woman to win two Olympic weightlifting medals.
It was a competition full of storylines, headlined by Laurel Hubbard and her journey to become the first transgender athlete to compete in the Olympic Games. By the end of the day, Robles had stole the show.
Robles successfully completed five of her six lifts to total 282-kg (621.7lb). She went three-for-three on snatches, with her final attempt being 128-kg (282.1lb). Robles then completed a clean & jerk of 154-kg (339.5lb). She missed on her sixth and final attempt of the day. This allowed British weightlifter Emily Campbell to erase a deficit and earn silver. China’s Li Wenwen took home gold in the competition.
Sarah Robles has been one of the best powerlifters for the U.S. for nearly a decade. At 33 years old, Robles became the oldest American woman to medal at the Olympics and the second-oldest to compete. She finished sixth at the 2012 London Olympics and earned bronze during the 2016 Rio Games.
The success for Robles has not just taken place at the Olympics. Since 2009, she has represented America at the World Weightlifting Championships. This includes three gold medals in 2017 in the snatch, clean & jerk, and total. Robles has also seen great success at the Pan American Championships, where she has won overall four years in a row from 2017-2020.
Robles took to Instagram to celebrate her medal. Her performance came just one day after her birthday.
This victory solidified Sarah Robles as one of the all-time greats in American powerlifting. It is unknown if she will compete at the 2024 Olympic Games in Paris but if this performance was any indication, it looks like there are plenty of good years of competing left in the tank for Robles.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Cira Nutrition Bright Whey Protein Review For Feminine Gains
This whey protein can enhance growth and recovery for female athletes for serious gains.
Product Overview
A protein supplement is something we always hear about. Whenever supplements come into the conversation, it almost always shifts to the topic of protein powders and which ones are best for your gains. The truth is, we need protein supplements to help us pump our bodies with that vital protein to aid in our health and performance needs. With the right protein powder, you can enjoy this process and only make sure the best is going into your body. Cira Nutrition Bright Whey Protein is a fantastic protein powder for female athletes looking to boost their growth and performance that must be on your shelf.
By including a protein powder in your supplementation routine, you give yourself the best chance at seeing many benefits associated with it. By pumping you with protein, you work to build muscle for that desired increase in strength and size. This will also ensure a healthy recovery by fueling your muscles to recharge so you bounce back faster for whatever workout comes next. The best part about a protein powder is that it works for whether you’re bulking or cutting and can help with weight gain, weight loss, or weight management depending on your goals. Cira Nutrition Bright Whey Protein can do this and much more as a clean and effective protein supplement.
Cira Nutrition Bright Whey Protein is a great whey supplement for women. With 25g protein and a great ratio of macronutrients, this can help power growth and recovery to the next level.
Cira Nutrition is a supplements company that creates only the best products to help you reach your goals faster both inside and out of the gym. They are on your side, only producing the highest quality supplements around so you can lift more, feel better, and have the energy to still do other things you love. On a mission to help you grow in the gym and as a better person, Cira Nutrition is exactly what you need to succeed with all of your fitness and lifestyle goals.
Bright Whey Highlights
Cira Nutrition Bright Whey Protein is a great whey protein supplement to boost all areas of your training, performance, health, and wellness. With great tastes and no added sugar, it feels like dessert without the guilt attached. With 25g of protein and only 2g of carbs and 1.5g of fat, this supplement is a great ratio to fuel all your growth and recovery needs while also keeping you full. A fully disclosed label and pure honesty makes this supplement the best protein powder overall for female athletes and active women.
Ingredients
Whey Protein Isolate: A more filtered form of whey protein, you will find a higher percentage of protein with smaller amounts, if any, of carbs and fat. Many people looking to cut or get lean will gravitate towards whey isolate for their growth and recovery needs (1).
Whey Protein Concentrate: This form of whey contains a healthy dose of all three macronutrients and provides the same benefits as whey isolate in terms of growth and recovery. Those looking to bulk may look to this option (2).
Himalayan Rock Salt: Can help ensure proper sodium levels to allow for your body to digest and break down nutrients better for increased absorption (3).
Stevia Extract: A natural sweetener that allows for better taste without all the negative effects of sugar towards your overall health (4).
Other Ingredients
Natural & Artificial Flavors, Sucralose
Calories
120
Protein
25g
Carbs
2g
Fat
1.5g
Sugar
1g
Flavors
Cookies ‘N Cream, Cinnamon Swirl
Number Of Servings
30
Price, Flavors & Effectiveness
Cira Nutrition Bright Whey Protein is a great protein supplement for female athletes to maximize their growth and recovery gains. With 30 servings per container, 1 scoop will pump you with everything you need to optimize your health and performance. Two great flavors in Cookies N’ Cream and Cinnamon Swirl make sure you never grow bored with the taste.
Pros
Great ratio of macronutrients
Awesome flavors with no added sugar
Fully disclosed and honest label
From a reputable company in Cira Nutrition
Cons
Premium priced option
Only available directly from their website
Price: $39.00
Check out our list of the Best Women’s Protein Powders for more great female protein supplements!
Overall Value
Cira Nutrition Bright Whey Protein is a great protein powder designed to help with your muscle growth and recovery needs while also aiding in any and all things related to weight management, loss, or gain. A protein supplement is perfect for giving you large amounts of protein, as well as other added ingredients, so you see the gains you want most. Cira Nutrition knows the needs of female athletes and works hard to create supplements that reflect that. What you are really getting is a high-quality protein supplement with clean ingredients and great benefits from a reputable and honest company. Try Cira Nutrition Bright Whey today and see what this protein powder can do for your gains.
Try Cira Nutrition Bright Whey Protein 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 Cira Nutrition and Envato
References
Pal, Sebely; Ellis, Vanessa; Dhaliwal, Satvinder (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Devries, Michaela C.; Phillips, Stuart M. (2015). “Supplemental protein in support of muscle mass and health: advantage whey”. (source)
Hall, Harriet (2017). “Pink Himalayan Sea Salt: An Update”. (source)
Goyal, S. K.; Goyal, R. K. (2010). “Stevia (Stevia rebaudiana) a bio-sweetener: a review”. (source)
After Being Silent for Most of The Year, Big Ramy Reveals Incredible Physique
Big Ramy reveals an incredible physique in recent progress update.
Mamdouh “Big Ramy” Elssbiay recently revealed some incredible physique updates. The reigning Mr. Olympia shared some progress pics on his Instagram story that show a champion ready to defend his title.
Let’s face it, Big Ramy hasn’t been that vocal of an Olympia champion. Ever since his victory at the 2020 show in December, Big Ramy hasn’t made many public appearances. He hasn’t hyped up his comeback nor has he declared that he will dominate the competition. That could be because the Egyptian powerhouse has always been extremely humble. The 2020 Mr.Olympia has never been one to brag or make boastful declarations.
That said, it has been a bit interesting to have an Olympia champion who hasn’t promoted his return to the stage. Like always, Big Ramy appears to be of the mind that his actions will speak louder than any words he can muster.
Champion Level Physique
But that doesn’t mean Big Ramy has completely left the bodybuilding world hanging. The defending Mr. Olympia recently took the time to post a physique update to his Instagram story. In the story it’s pretty clear that Big Ramy is in some pretty incredible condition. In fact, if he’s able to maintain this form we could easily see him repeat this year.
From what we can make out in these progress pics, Big Ramy has been able to not only maintain his size, but improve his conditioning. His shoulder to waist ratio is truly astonishing to behold. The 2020 Mr. Olympia has built the kind of physical form that will put the division on notice for this October.
The biggest question about these photos is when they were taken. There’s no telling if these progress pics are current or if they were taken months ago. It’s a recent trend during this social media age. Bodybuilders are releasing “physique updates” that don’t represent their current forms. It throws their competition off the scent and gives them a false depiction or their current progress.
If Big Ramy is following the trend then it could be possible that the defending champion is in even better shape than we realize.
What do you think of Big Ramy and his recent progress pics?
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor 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.
New Brutal Force SARMs range – Mad Muscle Gains
New Brutal Force SARMs
Naturally, people hate what they strain to do. But things we hate to do are the ones that benefit us the most. For instance, waking up every day to go to the gym can be a nightmare for some people; considering the pressure, stubborn weights, and an aching body soon after. Looking at the bright side, when that effort and sacrifice finally pay off, the outcome is incredible, and satisfying. And that is enough to make you forget all the pain and suffering you endured to get there.
What if I told you there is a way to make your training and workout at the gym much easier? In a world of evolving technology, our lives have become much easier, including the things we do to keep ourselves fit. We can now access synthetic steroids to boost our strength and energy while at the gym. Several companies have pioneered to manufacture of testosterone boosters and other steroids but Brutal Force has stood out as one of the most trusted brands in the game.
They’re always coming up with new products that meet consumers’ unique needs., particularly in the bodybuilding industry. SARMs range is the newest energy-boosting and muscle-building supplement by the company, and it is taking the market by storm. This article will analyze the product keenly and let you decide whether SARMs is worth your money. You will also decide if it is the right product to meet your bodybuilding needs.
About Brutal Force’s SARMs
SARMs is one of a range of legal steroids manufactured by Brutal Force. The supplement is primarily meant for bodybuilders but other athletes and gym-goers can also use it. Additionally, you don’t have to be a participant in any particular sport to take SARMs. Whether it’s a home-based workout or a public gym workout, you can always take SARMs for its immense physical gains. SARMs have a range of benefits for bodybuilders and gym-goers as will be discussed in this article.
Main Ingredients Brutal Force’s SARMs
Brutal Force aims at creating a working balance of ingredients in each of their products. This ensures that the effects of one component do not outweigh the benefits of the other, thus creating a product with minimal side effects but with massive gains. SARMs is made of the following main ingredients:
Cholecalciferol which contains vitamin D3 – 7.5cmg.
L-Leucine – 300mg.
Methyl Sulfonyl Methane (MSM) – 800mg.
Suma Powder (Pfaffia paniculata) [Root] – 200mg.
Ashwadandha Powder (Withania Somnifera) [Root] – 200mg.
Puncture Vine Extracat (Tribulus terrestis) [Fruit] with Std to 45% Saponins – 75mg.
Sodium Hyaluronate – 30mg.
The ingredient composition above is enough proof that SARMs are purely made with natural substances. Therefore, you can take it comfortably alongside your usual diet. Additionally, one can still take the SARMs supplement when on subscription drugs. Most importantly, the proportion of the ingredients is just the right balance for any bodybuilder who wants to reduce fat levels while retaining muscle at the same time.
Why take Brutal Force SARMs as a Bodybuilder?
The SARMs supplement has several benefits for a bodybuilder as discussed below.
Eliminate Excess Fat
Fat supplies the body with extra energy to do things other than the usual self-sustaining body processes. However, excess fat can be a huge hindrance to building lean muscle and increasing muscle mass. That is not very good news for a bodybuilder who wants to maintain shape. SARMs helps you eliminate unwanted fat in the body while retaining muscle. When testosterone levels drop and estrogen levels rise, a person starts developing fatty tissue in the chest region. The fat hinders muscle growth, and although you may be supplied with enough energy, the strength to lift heavy weights reduces significantly. Additionally, the person loses their stamina and would get tired after just a few rounds of lifting. SARMs does not only help get rid of excess fat but will also ensure a hormonal balance that prevents the formation of more fat.
Increase Strength
Once the excess fat has been eliminated, SARMs trigger a process of new muscle formation to replace the fat. The result is that you will increase your muscle mass and get stronger. Most of the ingredients in this supplement are made of chemical compounds such as Camellia Sinensis which favor the growth of muscle tissue. Strong muscles do not only help you lift heavier weights but they will also enable you to lift for more hours without getting strained or fatigued. The rule of thumb in bodybuilding is the longer you lift the more muscle you build and the stronger you get. On the contrary, lifting heavy weights for short periods will not help you build muscle. Bodybuilding is one of the few sports, where patience pays, and trusting the process, is the only sure way to get to the top.
Related Article: What is MK-2866 Ostarine SARM and How to Make it
Muscle Sculpting
You no longer need a muscle-sculpting muscle to get a killer body because SARMs will do the job for you. Apart from preparing for a major contest, many bodybuilders, and men in general aspire to have a body that turns heads. Having huge muscles is one thing and having well-sculpt muscles is another. This supplement is expertly made to ensure excellent muscle contractions, which is quite essential if you’re eyeing a trophy in a major competition.
So, if you’re looking to have fast, deep, and sequential muscle contractions, then SARMs is your go-to product. Most importantly, SARMs increases muscle mass significantly for both men and women. You will agree that lifting weights and other physical exercises is not enough to build muscle. If anything, it would take months and years to increase their muscle mass by a factor of two. All that won’t be necessary with the new SARMs formula. You can even achieve double results when you combine it with regular workouts.
Boost Stamina
Strength is not the same as stamina. One may have strength but it won’t help much if they don’t have stamina. Stamina and endurance in bodybuilding are built over time, but you can build it in a spur of a moment with the new SARMs supplement. The Ashwagandha component of this product plays an important role in ensuring you have the stamina to perform intense exercises and weightlifting. This accompanied with other endurance exercises will produce monumental results in no time.
Fast Recovery
SARMs, like most Brutal Force, products help users recover much faster than normal. Whether it is as a result of injury or severe fatigue, this supplement has components that help with tissue regeneration to enable you to resume training within a short time. however, you need to be consistent in taking it to be assured of 100% positive results in the long term.
Legality and Safety of Brutal Force SARMs
SARMs is a 100% legal steroid that’s been approved for use by bodybuilders and gym-goers, men and women. Additionally, the supplement is safe to use given that it is mostly made of natural ingredients. No adverse side effects resulting from the use of the product have been reported. But if you experience any effects after using SARMs, then it is probably because your body is reacting to one or two components in it. Otherwise, everything should work out just fine as you continue taking the formula. If you experience severe complications from using the product, then you must see a doctor for a check-up.
Precaution
As is the case with most steroids, there may be counterfeits of the product circulating in the market. Therefore, you should be careful not to purchase such a product because of quality issues. The original version of the product is manufactured with the consumer’s health in mind and the same cannot be assumed with the fake product. Furthermore, the chemical composition of the fake product could not be as it should and that spells trouble for the user. To be safe, make sure to buy the supplement from a recognized source only; that is the manufacture or manufacturer-approved suppliers.
Great Deals
Apart from the immense strength benefits, SARMs also comes with great offers that will help you cut down costs. First, you don’t need to pay a shipment fee because it is fully catered for. And it is not just within a particular area but worldwide. Secondly, the price is quite low for the quality and safety of the product. That is quite a save given that some products whose quality does not come anywhere near SARMs cost a fortune. Most importantly, the product comes with a discount if you buy more than one unit. For instance, if you buy two units you get one for free, but keep in mind that the offers only last for a specified period.
> > BRUTALFORCE SARM’s
George Farah: How To Travel Before A Competition Without Ruining Your Physique
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Traveling takes away from a normal bodybuilding routine. Here’s how to avoid ruining your physique.
While a bodybuilder might first compete in their local state pro shows, eventually all pro bodybuilders must travel to compete. This presents an interesting challenge. Competition prep is a very delicate and specific time for pro bodybuilders. Traveling can disrupt that routine. So how do pro bodybuilders prevent ruining their physique while traveling to a pro show? In our latest GI Exclusive, George Farah explains how to properly travel without ruining your bodybuilding physique.
At some point or another, a successful bodybuilder will have to jump onto a plane to compete at a major pro show. It might be the New York Pro, Chicago Pro, Arnold Classic, or Olympia. In either case, long term travel will be involved. How do bodybuilders successfully travel so close to a competition without disrupting their prep diet and training?
We asked this very question to legendary bodybuilding coach and guru George Farah. His advice, while aimed at competitive bodybuilders, can also be very insightful for anyone looking to travel living a bodybuilding lifestyle. A massive and shredded physique requires a very strict diet and training. That goes out the window when you’re stuck on a plane for six-twelve hours being fed airline food. It’s never perfect – but George Farah has key tips to keep you on point.
While it may seem the biggest challenge is not getting the proper diet, the truth is that water weight is your biggest enemy while traveling. This is due to staying still for so long in one place sitting up. Whether it’s a car, a plane, or a train – sitting still for so long will cause your body to look “soft” due to water weight. That’s why George Farah stresses the importance of getting up and walking every 45 minutes of traveling.
It’s essential to getting blood flowing and preventing your water weight from going out of whack. In addition to this, if you are going to a show or someplace to showcase your physique – make sure to arrive 48 hours beforehand. This give you extra time to adjust once you land if anythings starts to look off.
It should also be noted that George Farah’s walking advice is a great tip for anyone traveling long distance – not just bodybuilders. Taking some time to stretch and walk every 45 minutes helps prevent the possibility of blood clots. While rare – if this does form it can eventually dislodge and flow to vital organs such as your heart. That can ultimately cause serious damage.
So George Farah’s advice is powerful on two fronts. It helps maintain your physique while traveling and also can help prevent blood clots. It’s a win/win situation. So make sure to take Farah’s advice seriously. It may sound simple and ineffective – it can actually make a big difference.
You can watch George Farah go into more detail about the key rules of traveling without ruining your physique in our latest GI Exclusive interview above!
2021 Vallarta BodyFit Contest Results
Complete results from the 2021 Vallarta BodyFit Contest.
The 2021 Vallarta BodyFit Contest saw two competitors gain qualification to the 2021 Mr. Olympia. On Saturday in Puerto Vallarta, Mexico, Noel Adame and Francesca Stoico finished at the top of their respective divisions and will have a chance to compete at the biggest event of the year.
Adame will prepare for his second Olympia appearance. The first came in 2019 where he finished 16th. Adame gained qualification by winning the Indy Pro 212. For Stoico, this is her fifth victory since 2018. She will also be making her second-straight appearance at the Olympia.
There were two divisions at the 2021 Vallarta BodyFit Contest that allowed winners to qualify for the Olympia. The full results have now been announced. Check out our full breakdown of the 2021 Vallarta BodyFit Contest results below.
Vallarta BodyFit Contest: All Division Winners
A quick breakdown of the winners in each division from the 2021 Vallarta BodyFit Contest. All winners are now automatically qualified to compete in the Olympia 2021.
Men’s 212: Noel Adame
Bikini: Francesca Stoico
Vallarta BodyFit Contest Breakdown
Men’s 212 Results
First Place – Noel Adame
Second Place – Esteban Bravo
Third Place – Leonardis Cardoza
Fourth Place – Victor Eric Lopez Garcia
Fifth Place – Christyan Gomez
Bikini Results
First Place – Francesca Stoico
Second Place – Eli Fernandez
Third Place – Jasmine Gonzalez
Fourth Place – Pricila Rodrigues
Fifth Place – Jodie Yunker
Generation Iron wishes to congratulate all the great athletes who earned a win at the Vallarta BodyFit Contest. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Phil Heath Shows Off An Incredibly Improved and Ripped Midsection
Phil Heath has revitalized his midsection.
Phil Heath isn’t quite ready to hang up the trunks yet. In a recent post to his Instagram, Heath showed off an incredibly improved abs ripped midsection. He is shoring up his weaknesses no doubt to make a return at a future date.
To be a competitive athlete is to understand that your window of opportunity is short. No one can compete at the highest levels for all time. It takes a certain of dedication, experience, and, for some, youth. There comes a time when a competitor’s advanced age can prove to be their undoing.
Apparently Phil Heath missed the memo on that one.
Just one you think Phil Heath may be calling it quits, he reaffirmed that he still has plenty of fight left in him. The seven-time Olympia champion isn’t quite done with competitive bodybuilding yet. On the contrary, Heath appears to be putting in tremendous amount of work on shoring up his weaknesses while improving his strengths. One weakness in particular is his midsection.
Midsection Improvements
During the tail end of his title reign, Phil Heath was constantly criticized for his midsection. But a recent progress pic shows that Heath has that issue well under control now. Heath took to social media to show off some incredibly ripped abs that no doubt put the rest of the division on notice.
When you really focus on being your best, it doesn’t come from dabbling. It comes from hard work, sacrifice, victory and defeat but within it all one thing remains…it is YOU VERSUS YOU!!!
Wanna prove others wrong?
Go for it, but I suggest starting with proving yourself RIGHT FIRST!!! Bet on yourself, do the hard work for YOU, stop comparing yourself to others. There is only ONE of you, make it count and give a damn about your success!
Happy Friday y’all! Have a great, safe weekend! Much love ~PH ??
With this kind of improvement you can be certain that Phil Heath will be back in action at some point in the future. This was a clear message to the division that he’s not quite done yet. Things could get pretty interesting in the near future.
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Managing Editor 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.