Tag: Bodybuilding
How Adding 1500 Calories to PNBA Bodybuilder Michaela Peramaki’s Diet Transformed Her Physique
Images via Instagram @michaela_physiquepro
PNBA bodybuilder Michaela Peramaki added 30 pounds of healthy weight to her physique without changing a thing about her training.
Often when people are trying to reach a fitness goal, they’re afraid to eat. Many gym-goers trying to improve their physique will undereat with the hopes of warding off fat and building a better body. The problem with this is that you need to eat enough for your body to function correctly and build muscle–which is imperative for a fantastic physique. Professional Natural Bodybuilding Association (PNBA) Michaela Peramaki showcased the progress you can make with your body after eating more.
Michaela Peramaki received a bronze medal in the Pro Women’s Physique Open division at 2020 Natural Olympia. In addition, she displayed a stunning physique transformation on Instagram (IG). Peramaki was able to gain a healthy 30 pounds in two years after adding 1500 calories to her diet. But her training routine didn’t change. Peramaki said:
“Yesterday (155lbs) 1 year ago (140lbs) 2 years ago (125lbs)
This is the heaviest I have ever been, the strongest I have ever been, and the most confident I have ever been. I can’t believe it took this long to decide to allow myself to eat and nourish my muscles the way they should be!
What is really cool about these pictures, is I didn’t change a thing about the way I’ve trained. The only difference is i’m eating about 1,500 more calories in the first picture than in the last. Food is a tool to get you the results you want. Don’t ever be scared to eat.”
You can see her two-year progress photos from 125 lbs to 155 lbs below.
The Importance of Eating More
A lot of people who are trying to make progress with their physiques won’t eat enough calories since they’re in fear of getting fat. Of course, you don’t want to overeat. But eating enough calories is imperative to anyone’s bodybuilding journey. There’s a time and place for cutting, but there’s also a time and place for bulking. Unfortunately, too many people spend too much time cutting–not to mention cutting their calories too far below their maintenance calories–instead of focusing on building muscle.
Natural bodybuilders such as Michaela Peramaki know the importance of eating enough for muscle growth. And so does other PNBA professionals such as Natural Olympia champion Brandon Lirio and the first-ever Natural Olympia champion John Hansen. Lirio expressed that allowing yourself to go through a period of higher calories is essential to balancing your hormones and improving your physique each year. And John Hansen stated, “I had to increase my food intake. I had to take in a lot of food. And that’s how I got big. you got to eat a lot of food and not be afraid to bulk up.”
Recap
Cutting your calories back is integral to anyone’s fat loss journey. However, to progress with your physique each year, it’s critical to eat more calories and focus on building muscle.
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This Is What Your Body Fat Percentage Really Looks Like
Cutting The Fat
As fitness enthusiasts working out and being healthy is at the top of our list. The human body can be a great machine if you use it right. But as bodybuilders we know that all the fitness in the world won’t give you quite the same satisfaction if you have nothing to “show” for it. There are science-backed methods behind fat-loss and we will give you all the tools you need to customize your own fat-burning routine. There is no one way to burn fat, especially for bodybuilders.
The big show is a big part of bodybuilding, and if you can’t quite hit that balance between aesthetics and size you’ll always feel incomplete. The main hindrance between most builder’s and the perfect ratio is fat. Fat can be the stubborn veil keeping all your hard earned gains from seeing the light of day.
But how far are you, and what do you have to do to look like the shredded monsters you see on the internet? Losing stubborn belly fat and weight, while retaining muscle is a 24/7 job. It requires you to eat healthier foods in calculated amounts, train hard in the gym, and sleep more than what you’re currently sleeping now. Here’s what you need to know about how to burn fat. We’ve got your complete guide down below.
The problem is that there’s a lot of talk about body fat but very few actually show what this looks like on an actual person. Sure you know what 5% – 10% looks like, this is the range for most fitness models. But what about the not so flattering part? The beginning, before the contract offers start rolling in?
5-9%
You’re a golden God. No really, this is the stage where you would probably be sculpted in ancient Roman Times (Michelangelo anyone?). You’re definition and vascularity are awe inspiring as the nooks and crannies of the human muscular system are all on full display.
How to get there
“Genetics.” Yes we know that’s want you want to hear so you can start making excuses but the truth is this takes HARD WORK…sorry guys. If you’re at this stage you either get paid to do this or you should. You’ve sacrificed cheat meals, you’re on a strict diet that involves eliminating certain macronutrients, probably low carb, and each meal is planned out. Ice cream? What’s that? The thing is, losing fat is a science with a lot of nuances and therefore we have many different diets.
10-15%
You’ve definitely got a six pack and vascularity to boot. You’ve got ropey arms and you’re ripped, just not as ripped as the creme de’ le creme class above.
How to get there
Adhere to a strict diet, count the calories going in and out of your body, eat clean for most of the week and then once in a while splurge on some wings. Cheat meal? yes. Cheat day? No. This range tends to fluctuate from 9-12 % as they’re not as regimented as the 5% group.
16-20%
At the lower end of this range you’ve got some vascularity and definition in places but your lower abs probably aren’t popping like you want them to. At the higher end, maybe the top top abs are showing but the smaller cuts in the biceps and triceps can’t be seen. You don’t have a “dad bod” but there’s definitely some fat hiding your shape.
How to get there
Be health conscious by eliminating major no-no’s like fried foods, burgers without the bun, simple sugars, but at the same time you’re still able to have a beer with the fellas on weekends. 80-20 rule is probably best depending on your metabolism.
While many builders strive for the lowest body fat possible you have to remember that to a certain degree fat is good. Your body needs at least 3% body fat in order for your organs to function. A good guide of body fat % is key to long term goals. This means most casual builders will probably fall into the 10-20% range to look cut and still feel strong. Ultimately it’s up to you, all 3 ranges can maintain a healthy lifestyle.
Try Intermittent Fasting
One of the diets and eating patterns that has risen in popularity the most in the health/fitness space is intermittent fasting, often abbreviated to IF. We all know that fasting refers to the abstinence from food, but what else does it entail?
There are various protocols that exist for IF. Some of them include alternate day fasting, which is when you simply fast every other day and eat normally during your non-fasting days. Another type of IF that exists is the Warrior Diet, which is when you fast all day and eat all of your allotted calories in one sitting.
Despite all of the different protocols out there, the type that’s most commonly used in bodybuilding and fitness circles is the 16:8 protocol, also known as time-restricted feeding. This is when you fast for 16 hours and then you have an 8 hour “feeding window”, where you consume your daily calorie allotment. Since this is the most popular type of fasting in the bodybuilding and fitness industry, this is what will be referred to when the abbreviation “IF” is used.
But one thing to remember here is that IF is not a type of diet, technically. It is actually a type of eating pattern. The goal is to consume the same number of calories and macronutrients that you would consume if you were following a standard meal schedule. The only aspect of your nutrition that you’re modifying here is meal frequency, not types or quantities of food.
The times that one would have their fasting and feeding windows are completely up to the individual is why this diet has become so popular. It allows people to be able to make mealtimes conform to their schedule, rather than trying to force smaller, more frequent meals, which has been often promoted in the fitness more recently.
This higher meal frequency theory comes from the common misconception that eating more frequent, smaller meals will “speed up” your metabolism, making you burn more calories at rest. This is simply not true. What matters the most about nutrition regarding body composition goals are the total amount of calories that are consumed, not how often you’re eating.
Fat Burner
In addition to a well-adjusted diet and fasting period, fat-burners are proven to accelerate fat loss by enhancing metabolism, reducing cravings, and increasing intra-workout energy.The best ones even go the extra mile to protect against muscle breakdown and maintain muscle.
The right fat burner can accelerate metabolism, increase mobilization of stored body fat (to be used as energy), fight against hunger and cravings, reduce muscle breakdown, improve lean body mass and keep you healthy overall.
Although there is no magic pill, most value products that combine high-quality ingredients, natural ingredients and a proven track record. Our list of highly recommended Fat Burners rate, research and test brands to ensure you only get what’s on the label, and nothing more. Testing for purity, quality, and safety go hand in hand with assuring you have the best possible Fat Burner on hand for cutting fat or improving your physique overall. Even more important is having a third-party test supplements within a lab for individual ingredients that are all-natural, free of synthetics and or additives.
What’s more important? Nachos on game night or a deeper V for your waistline? You be the judge.
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How Does Hunter Labrada Maintain His Narrow Waist During Offseason?
Hunter Labrada recently followed up on his video of his daily meals.
Hunter Labrada has been able to keep an incredibly slim waist during his offseason prep. In May, he released a video showing off his daily meals and four of six were consisted of shakes. This caused some questions on how a diet that includes just two daily meals of solid foods can work for an elite bodybuilder. On Monday, Labrada shared another video with his insights.
Primarily, this video was so Labrada could explain how he prefers to drink his calories rather than eat some. This helps improve his digestion and keep his narrow waist while adding offseason muscle to his physique.
Hunter Labrada has focused n improving his digestion. To accomplish this goal, Labrada has limited his meals of animal protein to just two a day. Also, he has cut out egg whites from his diet plan. After making these changes, Labrada consumes over 900 grams of carbs per day with 350 grams of protein. This gives him plenty of energy when training.
Does Hunter Labrada Omit Micronutrients?
This conversation topic came up quite frequently after the original video released by Labrada. While the bodybuilder agreed in a way, he shared his supplements that he takes along with his diet plan.
Labrada showed off his daily schedule of supplements including vitamins, organ supplements, and multi-minerals.
“I’m doing a better job of getting the phytonutrients and micronutrients you’d be getting from vegetables and fruit my diet is missing.
I’m trying to minimize my food volume as much as possible while maximizing my nutrition.”
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What Is In Hunter Labrada’s Shakes?
When drinking four shakes a day, it can be assumed that Labrada makes sure to mix it up and add different elements into each. In two of his shakes, Labrada adds puffed rice cereal and a tablespoon of fish oil. This gives 14 grams of healthy fats that is needed.
The puffed rice cereal that is used by Labrada was confused for Rice Krispy Treats. He admits that he is a fan of the snack but does not include them into his shakes. The rice cereal that is used adds plenty of carbs to fuel his workouts.
Hunter Labrada finished fourth at the 2021 Olympia and will enter this year’s competition as one of the favorites to take home the title. He has turned into one of the best in the world and it is because of his incredible muscle mass and slim waist combination.
PNBA Natural Bodybuilder Jon Tsui Interview: “Off-season, I Definitely Don’t Count Calories”
Image via Instagram @pnbapro_jontsui
Natural Olympia champ Jon Tsui discusses incorporating CrossFit, not counting calories during the off-season, and consuming three protein shakes daily during the INBA PNBA natural bodybuilding season.
Natural bodybuilders have their unique training style and diet regimen they follow to build the best natural physique in the world. But, of course, whether a competitor is in-season or off-season determines the workouts and diet they follow. Generation Iron (GI) talked with Professional Natural Bodybuilding Association (PNBA) bodybuilder Jon Tsui to get insight into his training and diet.
Jon Tsui is a PNBA Hall of Fame Inductee and Pro Men’s Physique Natural Olympia champion. However, his entrance into natural bodybuilding came out of luck. When asked if he’d ever consider bodybuilding, Tsui was getting his body fat measured. Before that conversation, bodybuilding had never crossed his mind. But soon after, he found himself at an NPC show, then joined lNBA PNBA competitions.
When GI asked Jon Tsui questions regarding his training and nutrition, Tsui had some eye-opening answers, highlighting some of the different training and nutrition protocols natural bodybuilders endure. Jon Tsui claims that he incorporates CrossFit as part of his training, but his reasoning will surprise you. He also noted that he doesn’t count calories during the off-season and will have three protein shakes a day during the season.
Training
Jon Tsui’s workout routine is typically a 5-day split. He’ll do chest Monday, biceps and triceps Tuesday, back Wednesday, shoulders Thursday, and legs Friday. And he’s been incorporating CrossFit this season. Although, he connotated that it was to workout with his girlfriend. Tsui stated:
“This season, I’ve been incorporating CrossFit (I know, but don’t worry, haven’t gone completely to the Dark Side…just affords me time to workout with my GF…Not trying to break any speed or weight records, just trying to survive…we’ll see what it actually does to my physique).”
You can view what a typical training schedule looks like for Jon Tsui here.
Nutrition
When the GI team asked about his nutrition, Tsui indicated that he has a pretty flexible diet during the off-season. Tsui said:
“Off-season, i definitely don’t count calories or measure out my foods…i actually have a tendency of not eating enough…but i will enjoy my holidays and social events…certainly more fat, carb, and alcohol calories.”
Conversely, he’s strict regarding the PNBA natural bodybuilding season, and he’ll consume three protein shakes a day. Tsui expressed:
“In-season, i simplify everything down to two basic meals that i alternate through the day, while also carb cycling. it basically looks like a shake for meals 1, 3, 5 (breakfast, post-job/pre-workout, and before bed). meals 2, 4 are real food, whole grain + lean protein meals.”
Natural Bodybuilding and Bulking
Natural bodybuilders don’t use performance-enhancing drugs to enhance their physique. Instead, they go through an extensive bulking period to gain as much muscle as possible before cutting for the bodybuilding season. Some athletes take years off from competing between bodybuilding seasons since that’s how long it can take to naturally add a solid amount of muscle to your frame. And many are more flexible with their diet during the offseason, allowing their body to recover from the extremes of contest prep.
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Best Weight Loss Pills: Top 5 Diet Pills For Effective Weight Loss Fast
Do you want to lose weight without a struggle? We have some of the best weight loss pills that can help you lose weight within a short period.
Most of us yearn to have a body with no excess fat. However, you have a price to pay if you want a fit and lean body. With the number of weight loss pills on the market, only a few can give you the body you want.
Some weight-loss brands can make you change your mind with their catchy product taglines that claim to shred fat in a few days. However, do not fall for such marketing gimmicks because weight loss pills do not work that fast. Nevertheless, amid the wide range of products flooding the market, we have weight loss pills that can help you. Moreover, these pills offer users great results, especially when combined with a workout routine and proper diet.
Our review highlights some of the best weight loss pills to help you lose weight fast. While we do not expect you to have immediate results, the consistent use of these pills can reduce your weight without side effects.
Best Weight Loss Pills: Top 5 Diet Supplements For Weight Loss
PhenQ – Overall Best Weight Loss Pills & Weight Loss Medication To Burn Fat
Leanbean – Popular Diet Pills For Fast Results; OTC Weight Loss Drugs
Trimtone – Organic Weight Loss Pills For Women To Treat Overweight & Obesity
PrimeShred – Effective Weight Loss Pills For Weight Management
Phen24 – Top-Rated Over The Counter Weight Loss Pills Made With Natural Ingredients
Here are the detailed reviews of our top picks:
#1. PhenQ – Overall Best Weight Loss Pills & Weight Loss Medication To Burn Fat
Have you tried different weight loss pills without result? Maybe, you can try using PhenQ weight loss pills. The product offers you safety and fast results supported by thousands of positive user reviews.
In addition, the product blends five components into one pill. In return, you experience weight loss naturally without adverse effects. Since the product comes with five organic ingredients, you can enjoy overall health.
PhenQ contains capsimax powder, a potent ingredient with vitamin B3, piperine, caffeine, and capsicum. Studies show that capsicum and piperine improve the body’s metabolic rate, which aids the burning of stubborn fat. In addition, piperine can prevent fat cell formation.
Caffeine is a common ingredient in weight loss pills and is a stimulant. Therefore, it boosts concentration and brain activity and reduces fatigue. Each pill you take can boost your metabolic rate and build up your endurance level during a workout.
Highlights
Natural Ingredients: The product contains 100% natural ingredients that ensure consumers do not suffer any side effects. With PhenQ, you can experience overall body wellness alongside weight loss. In addition, you will experience a reduction in fat storage and fast burning of stored fat. As such, weight management becomes easier with workouts and a balanced diet.
Boosts Energy Levels: Each pill you take boosts your energy level and reduces fatigue during workouts. Since it contains caffeine, it gives you enough energy during the day. Therefore, you can lose weight quickly with little effort.
Improves Metabolic Rate: A major draw of PhenQ is its ability to improve your metabolic rate. The body requires an increased temperature to burn fat, which you experience when using this product. Since you then have a stimulated system, the reaction should be craving more food. However, the product suppresses your appetite and keeps you full. As a result, you burn fat faster because you do not consume unnecessary calories that can hinder your weight loss.
Improves Mood: We know how stressed weight loss programs could leave you at the end, especially if you have nothing to show for your efforts. PhenQ contains caffeine that can keep you energized and focused for workouts. Furthermore, any gender can use this product for weight loss.
Pros
Natural ingredients
Vegan-friendly
No side effects
For women and men
Suppresses appetite
Cons
Can only buy the product online
#2. Leanbean – Popular Diet Pills For Fast Results; OTC Weight Loss Drugs
Leanbean uses three effective means of weight loss for people who want to shed excess fat. The product works effectively for women who desire the best results during workouts. The pills contain ingredients that improve metabolic rates, suppress appetite, and boost energy levels.
Moreover, the product utilizes glucomannan, a popular ingredient that suppresses appetite. In addition, glucomannan contains a high fiber, which ensures that you do not crave food after taking a pill. Therefore, you do not have to struggle with food temptations on your journey to lose weight.
Leanbean contains choline that helps to improve metabolic rates. Furthermore, the pills have vitamins B6 and B12, ensuring that consumers enjoy an energy boost during their workout regimes.
Overall, you can depend on Leanbean for fast weight loss management. You do not consume more calories when you use the pills to lose weight. You can have a disciplined lifestyle required for weight loss without stress.
Highlights
Contains Organic Ingredients: With Leanbean, you will not suffer from allergies because it contains only naturally sourced ingredients. Some of its potent ingredients include vitamins B6 and B12, chromium picolinate, and three grams of glucomannan. Because glucomannan works to curb food cravings and the vitamins help you with energy, you reduce fatigue and hunger when you take a pill.
Ideal for Women: Since women often struggle with their cravings for food more than men, this product helps them avoid such challenges. Thus, women who want to lose stubborn fat can use this product. Therefore, you can maintain a healthy lifestyle without consuming more food during your weight loss.
Control Calorie Intake: Many people struggle with their cravings during weight loss. As a result, some people consume calories that the body can not handle and leave them with more stored fat deposits. However, glucomannan helps such people reduce their cravings by suppressing their appetite. Therefore, the body experiences a caloric deficit, which helps the body burn faster energy.
Reduces Fatigue: Naturally, women feel tired faster than men, especially during workouts. However, you can feel rejuvenated and ready to go through your day without tiredness when using this product. Each pill you consume comes fortified with the right vitamins, including vitamin B 12, which fights tiredness and fatigue.
Pros
Safe and potent ingredients
Natural ingredients
Prevents food cravings
Vegan-friendly
Maintains blood glucose levels
Boosts metabolic rate
Cons
Expensive
May be less effective for men
#3. Trimtone – Organic Weight Loss Pills For Women To Treat Overweight & Obesity
Trimtone has become a favorite of women worldwide who need a supplement to work effectively on their bodies. Losing weight could drain you mentally and physically. As a result, you require a friendly supplement that can help you burn stubborn fat, especially around your belly.
Trimtone comprises five ingredients: glucomannan, grains of paradise, green coffee, green tea, and caffeine. These products come from natural sources, making them safe for consumption. Women who do not want to have difficulty in their weight loss journey can use this product.
Since glucomannan contains more dietary fiber, you do not get hungry quickly. You can end the endless craving for junk or food at odd hours. Additionally, you may not experience bloating when you take a pill because of the presence of glucomannan.
Moreover, your body converts fat into fuel for your workout activities. As the name implies, Trimtone can give you a trim and tone body. Therefore, if you desire a lean and tone figure, you can use this product.
Highlights
Curbs Appetite: If you do not want to consume more calories, you can take advantage of Trimtone. With this supplement, you can consume fewer calories for effective weight loss. We have previously highlighted the importance of glucomannan during weight loss. Therefore, this ingredient can reduce the number of times you crave snacks. Also, you tend to stay fuller longer when you use Trimtone. As a result, you can eliminate fat without excess calories disrupting your process.
Improves Metabolism: The body burns fat faster when it experiences an increase in its metabolic rate. Hence, the product contains green coffee and caffeine that triggers thermogenesis. Aside from improving the energy level, the two components ensure that the body burns fat faster.
Correct Ingredients: The supplement contains components in the proper ratio. Each ingredient used has a unique function in the body that aids the weight loss regime. For instance, glucomannan ensures that consumers do not feel uneasy or bloated when using Trimtone.
Safe Ingredients: Trimtone has safe and natural ingredients. Consumers do not experience adverse side effects when consuming this supplement.
Pros
No side effects
100% natural ingredients
Suppresses appetite
Improves metabolic rate
Boosts energy levels
Cons
High caffeine content
#4. PrimeShred – Effective Weight Loss Pills For Weight Management
Do you want a weight loss supplement that can leave your body ripped? PrimeShred is a supplement you can try if you want a fast result. The product comes from clinically approved and natural ingredients. Moreover, it works to eliminate fat in the body and boosts energy levels and muscle mass.
PrimeShred contains green tea, cayenne pepper, caffeine, and green coffee. Each of these ingredients helps boost the body’s metabolic rate and burns fat faster. In addition, the burned fat becomes energy that supports the body in staying energized during workouts.
The product ensures that the consumer does not feel tired. Green coffee and green tea help you stay focused and sharper. Furthermore, the product contains other components that boost endurance levels and stamina.
Finally, both men and women can use the product to eliminate fat and maintain lean figures. PrimeShred has no animal products or any hazardous components. Aside from the fact that it offers you vegan-friendly ingredients, you do not suffer from adverse side effects when it burns fat.
Highlights
Boosts Metabolic Rate: The product contains effective ingredients that boost the body’s metabolic rate. You experience a fast result in your quest to shed fat and maintain a lean figure. In addition, it burns excess calories in the body and converts fat into fuel. It triggers the body to increase its metabolism even during rest. As a result, the body continues burning fat after your workout.
Maintains Muscle Mass: PrimeShred only eliminates fat cells, effectively producing a leaner physique. With workouts and proper meals, you can achieve desirable results quickly.
Vegan-Friendly and Safe: Instead of using pills coated with animal products or gelatins, PrimeShred offers consumers vegan-friendly pills. You consume a safe product that has no side effects because of the high production monitoring from the brand. In addition, the brand uses only FDA-approved facilities to produce its products.
Boosts Energy Levels: Whether you want to work out or carry out your daily activities without feeling fatigued, PrimeShred can help you. You experience extra focus and a boost of energy with every pill you consume. You have an improved energy level during workouts, and it can keep you at the gym longer.
Pros
Safe and natural ingredients
Vegan friendly
Improves metabolic rate
Boost endurance levels and alertness
No preservatives or artificial additives
Cons
Available only online
#5. Phen24 – Top-Rated Over The Counter Weight Loss Pills Made With Natural Ingredients
Phen24 works during the day and night to help you lose weight effectively. With the number of effective weight loss pills on the market, Phen24 has not relented in its high quality. If you want a potent pill that can burn fat fast, you can depend on this product.
The product works effectively on both men and women combined with dieting, exercise, and good sleep. Since stress can contribute to weight gain, the product ensures that it balances the hormonal balance. Meanwhile, when the stress hormone cortisol disrupts the body’s general well-being, we suffer from poor sleep, mood swings, low metabolic rate, and weight gain.
Therefore, when you use Phen24, it stabilizes the stress hormone and helps you reduce weight naturally. As a result, the body can easily combat excess fat and support your healthy living.
In addition, you use two types of pills, which includes the day pills and the night pills. The two pills work differently but combine to reduce weight. While the day pills maintain and boost the metabolic rate during the day, the night pills prevent cortisol from affecting the body. Hence, you sleep better when you use Phen24.
Highlights
Day and Night Supplements: Since sleep is vital to your weight loss regime, Phen24 has the right ingredients to support a healthy sleeping pattern. For instance, its day pills come with caffeine, an ingredient that stimulates our bodies to stay active during the day. However, the night pills allow us to sleep better without stimulation. Hence, each pill comes with special functions according to the time of the day. The night pills boost the metabolic rate and increase the burning of fats while it suppresses the action of cortisol.
Potent Components: Phen24 contains no artificial chemicals or GMOs and is made from naturally sourced ingredients. As a result, consumers have little to worry about their health. Furthermore, the ingredients work in different body parts to produce positive well-being.
Boosts Mood: Stress and mood swings can affect the body, especially for women who want to lose weight. Phen24 has ingredients that boost the users’ moods to combat these two factors. Thus, if you have a problem sleeping, you can sleep better.
Reduces Stress: Additionally, it prevents the stress hormone from overwhelming the body and allows the body to stay energetic and psyched.
Pros
Day and night supplements
Vegan-friendly
100% natural ingredients
Provides quality sleep
Improves the mood
Cons
How We Made This List Of Best Weight Loss Medications Of 2022
The excitement of losing weight with workouts or strict diet regimes could wane faster than you can imagine. The struggle and frustrations associated with weight loss often stop most people from reaching their targets.
In addition, some people who use poor or badly formulated weight loss pills end up worse than when they started. As a result, we looked past attractive taglines and reviewed some of the best weight loss products. Furthermore, we considered the side effects and ingredients associated with different products.
While most brands promise amazing results with their naturally formulated products, do not try such products without doing your research online. Our review will make it easier for you to avoid fraudulent brands.
What We Looked For
Here are the main factors we considered to find the best weight loss pills:
Products’ Effectiveness: Since every consumer wants to get value for their money on weight loss pills, we checked the products’ effectiveness. In this case, we ensured the pills worked as the brand claims. Additionally, we reviewed the process of weight loss associated with each product. All the highlighted products offer consumers weight loss by controlling their appetites and food cravings. Also, some of the pills contain components that improve the consumer’s metabolic rate. In addition, some products contain stimulants that increase energy levels for workout routines.
Money-Back Guarantees: We eliminated brands that do not offer consumers money-back guarantees for their orders. We also ignored brands with unverified claims. Since brands have many claims about their products, the easiest way to believe them is by using money-back guarantees when consumers make orders.
Some first-time users may be skeptical about weight loss pills. Therefore, they feel assured when they have an option of returning the products if dissatisfied. Hence, reliable brands such as the ones on our list use money-back guarantees to attract new consumers to their products. In addition, some of the listed brands provide consumers with 30-60 day flexible money-back return policies.
Brand Reputation: We considered the brand’s reputation when making our list. Reputation covers the product’s quality and effectiveness of its ingredients in reducing weight within a specific time. In addition, we checked the safety of these pills. Because they are ingested, brands’ ingredients should not negatively affect the consumer. We read consumer reviews to check brands’ complaints about their safety and effectiveness. Products with FDA safety warnings lost our interest because they could cause harm to some consumers.
Nevertheless, all the listed weight loss pills offer transparency in their manufacturing processes, packaging, and user reviews. Thus, you can lose weight with these products without adverse side effects.
Ingredients Used: Whatever we put in our body should be safe for the body to use. As a result, we removed products with dangerous components or unverifiable ingredients. We list products with naturally sourced ingredients and ensure you lose weight fast. Additionally, we left out pills that cause allergies or hormone imbalance in consumers. We thus ensured that the products on our list are safe to use.
Product Compliance: Many products offer different benefits and solutions in the fitness and health niche. However, you do not pick a product if it does not comply with the relevant health and safety regulations. Therefore, we selected products that complied with GMP and FDA guidelines.
Customer Reviews: We did not complete our list without reading numerous customer reviews online about each product. While brands have appealing claims about their products, only consumers who use such products can verify these claims. As a result, we compared what the consumers said about the pills and what the brands claimed. Additionally, we picked the pros and cons of each product from their user reviews.
Since we could not test all the weight loss pills, we used the customer reviews to get a clearer picture of their performances. We used products with more positive reviews from consumers.
Buying Guide: Top-Rated Diet Pills To Shred Weight Naturally
At the beginning of this review, we talked about the number of weight-loss products with appealing marketing gimmicks. However, only a few products can offer you the best weight loss pills. We have listed some things to consider when you want to buy the best weight loss pills.
Type of Supplement
We have different weight loss supplements that you can use. As such, you should know what you can achieve from these supplements. We have thermogenic fat burner products, which aid the body in burning excess fat stored or calories. However, it works more for people who are not interested in a workout. With such a supplement, the body can passively burn fats.
The appetite suppressant ensures that you don’t crave food. As a result, you can stay longer without eating. The function of the supplement works as a preventative product, which stops the body from depositing fats. Hence, when you consume these products, you begin to feel the effect of burned fats.
The supplement ensures that the body converts stored fats to energy. Moreover, weight loss products work differently for women and men. You should realize this factor can influence how fast you can lose weight. In addition, men and women have different appetites. Women should consider products that have them in their formulations.
Then, the carb blocker supplement helps the body prevent the storage of carbs. It works to ensure that the body takes fewer carbs. Therefore, the body would not have the opportunity of storing carbs that become fat. Hence, if you eat more carbs, this supplement can be your best bet at reducing weight.
Brand Reputation
You should check a brand’s reputation if you want to purchase an effective weight loss product. You do not want to use a product filled with artificial pills or incorrect ingredient ratios. Therefore, you should consider the safety measures used by a brand. You can begin by reading what consumers say about the product. In addition, if any head organization or FDA has something negative about the brand, you should avoid its product.
A reputable brand has transparent details about its manufacturing processes, ingredients, and packaging to the public. Therefore, you can read about the safety of such products on the official website.
Nevertheless, the listed brands in this review use GMP and FDA-approved facilities for their manufacturing processes. Thus, their products pass through strict monitoring processes that ensure their safety.
Ingredients Used
No matter the method you want to use for your weight loss, it does not come easy on you. Sometimes, you have to spend hours at the gym, avoid your favorite meals, and consume pills to condition your body to comply with your needs.
However, you do not want to suffer from allergies or other adverse effects during your weight loss journey. As such, the supplements used should have no dangerous ingredients. Read the product label to learn about the ingredients used. You can easily avoid products with gelatin or animal products if you do not want unsafe products. Most consumers prefer pills manufactured from natural components because of their potency and safety.
In addition, check if the product has the right quantities and is clinically approved by the relevant organization. Since some fraudulent companies use more ingredient concentrations, use brands that help you stay focused and active with the proper concentrations.
If you end up with improperly formulated pills, you can feel tired or sluggish. Therefore, check if the supplement contains artificial components that can affect the internal organs. When you find any red flags about any ingredient, you should avoid such a product.
User Reviews
While many brands use fitness influencers to make their products appealing to the public, it does not make such products effective. You should not use only ads to make your buying decision. Consumers have the most important influence on any weight loss product on the market.
Therefore, read user reviews to understand how a product works on the human body. Since supplements work slightly differently on individuals, you have a better opportunity of finding a balance of how effectively a product can help you lose weight.
You can avoid products with numerous negative experiences, especially in terms of the safety of the consumer. If you don’t want to spend hours reading through customer reviews, you can use the products we have listed.
Money-Back Guarantee
The surest way to believe brands offering you claims of super weight-loss ingredients is through a money-back refund policy. With such a policy, you can quickly return the product if you do not like its action on you.
You should avoid brands that would not assure you that you can get your refund if you feel dissatisfied with their products. We recommend that you avoid unverified sales tags and quick results claims.
Weight loss products work gradually to produce effective results for consumers. Therefore, reliable brands offer you 30 to 90 days to test the efficacy of their products. If you notice that such products have no positive results on you, you can send back the products for a refund.
FAQs Regarding Weight Loss Supplements That Actually Work
1. How safe are weight loss pills?
With the number of weight loss pills online, you may find it challenging to pick safe products. To pick safe pills on the market, you should not rush to buy from any brand. Although most brands promise you safety if you use their products, only reliable brands back their claims up with solid facts.
Therefore, you should check the dosage, production facility, and ingredients to ascertain the pills’ safety. Additionally, check the product’s expiry date. The ingredients used should contain transparent details of how they work, including their side effects. The products we listed come from FDA and GMP-approved facilities. .
2. How do weight loss pills work?
Weight loss pills have different ways to tackle the weight loss process. More so, brands decide how they want their products to work on the body. As a result, you should read the mechanism of each supplement you buy. For instance, some weight loss pills suppress the appetite and increase the metabolic rate, while some products use green tea or caffeine as stimulants for boosting endurance and energy levels.
However, if you want an effective weight loss result, you should complement your pills with a workout and a healthy diet. Meanwhile, glucomannan is a popular appetite suppressant in many weight loss products. As a result, they ensure that you have little or no cravings for food.
3. How long can I wait before I start losing weight with pills?
Most people who use weight loss supplements realize that they have different changes from others. Since supplements work on individuals differently, you may patiently wait for your duration. However, you can speed up your time with diet and workouts.
In addition, our lifestyles have a huge impact on our weight loss regimes. You must adhere to the recommended dosage if you want to experience significant changes in your body when using a weight loss supplement.
Although weight loss supplements can help you shed off stored fats, they may not work if you have no control over what you eat. Also, you must not expect to see the result immediately, and you need patience.
Avoid the temptation of checking your weight daily because it could demotivate your journey to a successful weight loss.
Boost your energy with high-quality Metabolism boosters.
4. Will I suffer from any adverse effects when I consume weight loss pills?
You can suffer from adverse side effects if you use a poorly formulated supplement. Furthermore, if you can have allergies to an uncommonly used ingredient. Therefore, you must use products containing clinically certified ingredients. Also, the ingredients should come from natural sources and produce in FDA-approved facilities.
If you react to caffeine, check the concentration before you consider using such a product. We recommend you consume the pills before you step out for your daily activities. You can use the supplements with day and night pills for an effective weight loss program.
5. Can I combine other medications with weight loss pills?
While most products have natural ingredients to support consumers’ safety, it does not mean you can comfortably use other medications with your pills. You should talk to your doctor before you combine another medication with your pills. Pregnant women should first talk to their physicians before using weight loss supplements.
6. How best can I consume weight loss supplements?
We recommend that you adhere to the dosage written on the product’s label. We have weight loss supplements containing stimulants like caffeine and green tea. You may disrupt your sleep pattern if you overdose on such products. Most brands advise you to take their pills in the morning for an effective result. It would be best to combine weight loss pills with workout and diet plans for the desired result.
7. Will I lose more weight if I consume weight loss pills?
The answer to this question is tricky. People have different success results when they use weight loss pills. Nevertheless, if you want to lose weight fast, it should depend on some factors.
The pill you use has the most significant impact on your weight loss journey. You should pay attention to the effect of the supplement on your body. As such, you can stop when you notice some side effects.
You can lose more weight when the pills you consume work effectively. However, you must not overdose when you don’t see significant changes in your body. A diet plan and a workout regime have more effect on the body when you add supplements to such a plan. Since most of us may not have time to hit the gym, you can consider cardio workouts like rope skipping, swimming, or walking.
8. When is the most suitable time to drink any weight loss pill?
When you purchase a weight loss supplement, it should have a dosage plan to help you achieve results fast. Hence, you can follow the right time to consume your pills. While some brands have morning and night pills, others have only a single pill for your weight loss.
Meanwhile, most brands recommend that you consume their pills some minutes before eating your breakfast. As a result, it becomes easier to curb the craving during the day and improve your metabolic rate. You should not forget that weight loss products may contain stimulants. Therefore, you must read the dosage and ingredients instructions on the label to help you with the right time to consume weight loss pills. If a pill contains stimulants, you may not want to use it at night.
9. What type of weight loss supplements can I purchase?
If you want to buy the best weight loss supplements, check the type of ingredients used in the products. For instance, if you do not like animal products, you can go for vegan-friendly pills.
We recommend using natural ingredients to avoid GMOs and other artificial flavors or ingredients. Meanwhile, nursing mothers and pregnant women should meet their health providers for medical advice. In addition, people on medication must consult their physicians for support.
Moreover, multi-varied supplements work best when it comes to weight loss. For example, you should buy pills to reduce cravings, suppress your appetite, and boost your energy and metabolic rate.
Conclusion – Compare Diet Supplements & Products For Natural Weight Loss
Many people give up their weight loss regime because of the struggle and challenges associated with it. While some people use a strict workout regimen to burn excess fats from their bodies, others learn to use proper diets.
However, each of these methods has its limitations, especially for people who have little time to work out or have the discipline to control what they eat. Therefore, many people have opted for weight loss pills to help them.
Unfortunately, most people erroneously believe that only these pills can offer them lean and fit figures. To achieve success fast with weight loss pills, you need to employ a multidimensional method for your weight loss.
Therefore, you should combine the pills with your diet and workout routine. In addition, you must follow the recommended dosage if you want to avoid side effects. Overdose cannot increase the rate you lose weight by any means.
Finally, we have listed some of the best weight loss pills to help you lose weight fast without adverse effects. Nevertheless, each product listed has its pros and cons that you should consider before you use them.
Tony Huge Responds To Dennis James Over Big Ramy’s Deal With Enhanced Labs
Tony Huge responds to Dennis James recent comments on the Big Ramy and Enhanced Labs controversy
Former IFBB Pro and current coach Dennis James recently made comments about Big Ramy’s deal with Enhanced Labs. When the two-time Olympia champion was allegedly offered a new contract behind the back of his coach, James called the company “unprofessional” and a “clusterf**k.”
In an exclusive conversation with Generation Iron, Tony Huge responded to the comments made by James regarding business with Enhanced Labs.
“Dennis was brought on simply to be the liaison to help get content. But it didn’t happen. That’s fine. Ramy is a Middle East A-list celebrity with more money and influence than he ever could’ve imagined. He’s a super nice guy and a bodybuilding and success story champion. I think it’s fantastic that Enhanced supported him. But Enhanced marketing is based on cutting edge honest and revolutionary educational content. Ramy could be a tremendous benefit to Enhanced if he was interested in giving value to the American audience.”
Tony Huge Expresses Interest In Continuing Business If Done Right
The allure of working with Big Ramy was there for Huge and Enhanced Labs if it was done right. Huge continued to discuss how business is done in 2022. It might be different than how it was done years ago.
“As for the Dennis thing, I would love to work more with Ramy. I used to talk to him at every expo and even met up with him at Oxygen Gym in Kuwait years ago when he was training for Olympia. So I was excited to work with him and produce some next level content.
I don’t see any meaningful content on YouTube or Instagram. Enhanced isn’t asking for a refund but it also can’t continue paying a liaison who isn’t able to liaison. But also understand I’m not a party to the contract, I didn’t have any business communication with Dennis or Ramy. The only contact I had was trying to get content for which I was unable to get from them.”
Big Ramy has turned into a superstar in the Middle East and this is the reason he might be working on different projects in his home country. If there is time to contribute in other ways, Huge would be open to working with the duo once again.
“If Ramy is ready to rock and roll and do some content for the American audience then I am also ready and I’d love to work with him. But I also understand he has a lot of other projects that take his attention so I think if I was in his position I would also focus on the Middle East and also not waste time on America.”
Tony Huge: “Content Is King In 2022”
Having big-name sponsors is important for any company in any area but in the media today, there has to be content provided. The name alone is not as important as the content being put out anymore.
After Dennis James made his comments, Tony Huge decided to inquire about sales within Enhanced.
“I asked Enhanced what the effect of Dennis complaining was and it resulted in a bigger boost in sales than when he was sponsored. Which goes to prove exactly what I try to tell Enhanced and the community that you can’t just stick someone’s picture on a bottle. Content is king in 2022. If Dennis would have done content like this before then he would’ve been able to produce a lot of sales.”
They say that there is no such thing as bad publicity and this recent engagement between James and Enhanced is a prime example. Even if the content provided is negative toward one side, the publicity gets the name out there and could boost sales or engagement in a big way.
Tony Huge continued by explaining how this could continue if James put the energy in producing content for Enhanced and promoting different sales.
“If Dennis put that same energy into promoting sales before then he would’ve been a good investment and he still could. He still could get on board with Enhanced and increase sales. He just needs to understand again that a bodybuilder reputation isn’t alone valuable enough to increase sales. In 2022, it takes work. The old generation of bodybuilders are going to really need to learn to adapt or become obsolete.
In the end, Tony Huge reiterated his claim that he would still be open to working with Dennis James and Big Ramy if they have the time and desire.
“I love helping bodybuilders get exposure and produce content. And I’m still here to help Dennis if he wants. And I would still love to do content with Ramy if any of his time and energy gets freed up from his obligations in the Middle East.
“Anyways I stand ready to help Dennis and Ramy if they have the time, energy, and desire.”
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Straight Facts: Should You Eat Chicken Or Fish For Best Fat Loss While Retaining Muscle?
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Jerry Brainum answers: which protein source is superior for losing fat and retaining muscle – chicken or fish?
While bodybuilders spend a significant amount of time trying to bulk up and build muscle – they also go through a cutting phase leading into a competition. The goal of this is to cut out as much fat as possible without burning away muscle. It’s not possible to avoid burning muscle completely of course, which is part of the skill and tactics that go into being a successful bodybuilder. During the cutting phase, protein still needs to remain constant. Which brings up the question – which is the superior protein to eat during cutting? In our latest episode of Straight Facts, Jerry Brainum compares chicken and fish to determine the best protein to eat while losing weight and maintaining muscle.
While bodybuilders are hyper focused on getting as lean as possible during competition prep – the concept of eating lean meats to stay thin and healthy is a universal one for many health conscious individuals. And for those who value maintaining strength and some sort of muscular physique while also staying thin – maintaining appropriate protein intake is vastly important.
Typically lean low calorie proteins come down to chicken or fish. Both are seen as the best protein source while trying to stay health and lean. But is one better than the other? Jerry Brainum looks at both protein sources and their nutrition profile to find out. Let’s jump into it.
First thing first – is it possible to eat red meat while losing weight?
At the top of the video, Jerry Brainum starts first by breaking a few myths about red meat and weight loss. It’s often believed that red meat needs to be cut out of a diet in order to lose weight. So if you want to maintain muscle while getting lean – chicken or fish is the only way to go.
While chicken and fish are likely your best options – not all red meat is as bad for your weight and health as you might be led to believe. It largely comes down to the cut of meat you consume – as there are fatty red meats and lean red meats.
Jerry Brainum references a study that showed lean cuts of red meat only had a difference of one to two grams of fat compared to chicken. This is a very small difference that would likely have little effect on your weight loss or gain.
So what’s the moral here? While it’s good for your overall health to reconsider how much red meat you eat on a weekly basis – for weight loss it is not 100% the enemy. Be smart, research the right cuts, and you can still fit in some red meat while hitting your fitness goals.
However, chicken and fish also offer a lot of other nutritional value to overall health as protein sources – which is why we can jump into those options in the battle for best weight loss proteins.
The pros and cons of chicken for weight loss
The first important factor to consider when eating chicken while trying to lose weight is what part of the chicken you are consuming. Dark meat is often fattier while light meat is packed with more protein. Chicken breast specifically seems to have the highest protein content and the least fat. This is why bodybuilders typically eat chicken breast above all else.
It’s also important to note that the skin contains fatty tissue. So this should be removed when eating during weight loss.
Chicken shares a lot in common with fish when it comes to b-complex vitamins – which are very helpful for turning calories into energy. But a huge positive is that chicken is much higher in vitamin D – which is already a vitamin that humans lack as we increasingly turn to digital technology and stay inside.
The pros and cons of fish for weight loss
On the other hand, fish has a lot of the same basic qualities as fish in terms of fat content and protein. However, fish are often packed with omega-3 fatty acids. These are considered an essential nutrient to overall long term health. So it’s great to have this in your diet separate from weight loss itself.
One thing of note – many bodybuilders and other fitness individuals hyper obsessed with weight loss might opt for low fat fish like cod. The problem here is that low fat fish often has less of the most important omega-3 fatty acids our bodies need. So you are essentially denying yourself a big benefit of fish when eating low fat species. On top of this – the fat content of a fattier fish like Salmon is such a small difference from chicken, it rarely is needed to eat low fat fish.
Another benefit of fish is that they are extremely low in calories compared to other protein sources. So when bodybuilders come to the final weeks of contest prep – it might be the best option for getting as lean as possible. This might not be as important for those who are just generally trying to stay lean for lifestyle reasons.
In terms of vitamins – fish are very high in vitamin B-12 and studies have also shown that fish are very good for helping to keep your intestinal biome healthy. This can have a huge effect on your overall health including your immune system – as noted by Jerry Brainum in a previous video.
So what is best? Chicken Or Fish?
After breaking down the pros and cons of both chicken and fish – Jerry Brainum believes that there is not enough of a significant difference between the two. Whether you want to eat chicken or fish while you try and get lean is completely up to your personal taste.
It can be argued that fish has a slight edge in terms of overall nutritional factors for your health. But if your main goal is to stay lean and keep on as much muscle as possible – both chicken and fish are a great way to keep protein in your diet without packing on too many calories.
You can watch Jerry Brainum go into complete detail in our latest episode of Straight Facts above. Make sure to visit Generation Iron every Wednesday for new episodes!
Nick Walker On Blessing Awodibu Finishing Higher At Olympia: ‘It’s Not Going To Happen This Year, There’s No Way’
Nick Walker claims that Blessing Awodibu is “not even in my vision” heading into the Olympia.
Is the rivalry between Nick Walker and Blessing Awodibu back? We caught a glimpse of it following Awodibu’s victory at the 2022 New York Pro. Recently, Walker appeared on Hany Rambod’s The Truth podcast to discuss his current mindset heading into the Olympia.
Walker completely burst onto the scene last year winning both the New York Pro and Arnold Classic. He ended up fifth at the Olympia in 2021 and vowed for a better performance this time around. Walker has put all of his effort in the offseason on the biggest show in the sport.
As for Awodibu, he appeared on stage twice this season, winning both New York and the Indy Pro. Following his victory in New York (or New Jersey), Walker went on stage to speak with Awodibu. This is when Awodibu claims that he would “whoop” Walker’s ass come the Olympia. Of course, Walker denied the claim and the rivalry is back on.
The original storyline between the two bodybuilders began when Walker defeated Awodibu at the 2021 New York Pro. From that moment on, the two began training together and smoothed things over. Now, there is some extra fire coming from both sides.
Nick Walker On Blessing Awodibu: “He’s Not Even In My Vision”
Nick Walker finished behind Hadi Choopan, Brandon Curry, Hunter Labrada, and of course two-time reigning champ Big Ramy last year. He believes that he has to focus on moving up in the rankings first before anything else.
“I was trying to be polite, say good job and congrats and he’s like, ‘where’s the microphone, I need the microphone.’ Yeah basically from that, that’s when he started it. We had a nice little banter. I love Blessing but there’s no way. It’s not going to happen this year. No. He’s not even in my vision,” Walker said with a smile.
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Blessing Awodibu began working with George Farah heading into the season. It is clear that he has made improvements this season but Walker still believes that he is not on his level.
“He has a very good physique, very good symmetry, wide back, little waist but I don’t think his legs are going to be where they need to be by the Olympia. I don’t think his hamstrings are going to be where they need to be, his glutes won’t be where it needs to be. He has the upper body right; he just doesn’t have the lower half.”
READ MORE: PHOTOS: Nick Walker Looks Massive Guest Posing At The 2022 Pittsburgh Pro
Nick Walker On Rivalry: “It Is Fun. I Certainly Enjoy Doing It”
Hany Rambod continued the interview by diving into the rivalry a bit and asking it if was ever personal. Nick Walker explains that he is enjoys the back-and-forth and believes that it is good for the sport.
“It is fun. I certainly enjoy doing it. Honestly, I think it’s good for the sport to have that. I mean, obviously, there’s limitations here, you don’t want to go too far. Other people that will try to do it, it won’t be the same. Me and Blessing have a good connection to where we are able to do things like that.”
Walker continues to explain how he was unaware of Awodibu when he was being called out in 2021.
“I didn’t know who this guy was and he started to call me out. Even how it started before New York, right?”
“So, I’m looking at my phone and there’s this guy, and I’m like, ‘who the f**k is Blessing?’ I have no idea who this kid is. I’m listening, he’s calling me out and shit. At first, I’m laughing, ‘oh this is cool.’ Then, he just kept going. I was like, ‘who the f**k is this guy man?’ We haven’t spoke and I didn’t know who he is, nothing.”
The Olympia is full of storylines in all divisions but is highlighted by Men’s Open. Now, Nick Walker and Blessing Awodibu will add another element for fans to keep an eye on.
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How to Perform the Preacher Curl
The Ultimate Bicep Building Resistance Exercise
When it comes to bicep development, there are a number of curling variations that can prove to be highly useful – the preacher curl is one great example of an effective curling variation.While the preacher curl should not replace the conventional bicep curl entirely, it should be used alongside it as it targets the biceps in a different manner.In order to perform the preacher curl, you will need a preacher bench – most gyms will have one and some even have a preacher curl machine. The preacher bench and machine have been designed to isolate the biceps entirely by placing the upper arms in firm contact with the sloping bench. There are multiple pieces of resistance kit that can be when performing the preacher curl – dumbbells, barbells or EZ-bars.
Preacher Curl Form
Due to the position that the arms are placed in, it is crucial that the movements are kept smooth, slow and under control. As a result, when performing the preacher curl, it is important that you use a lighter weight than you use for conventional bicep curls. Excessively heavy weights will not facilitate safe, controlled movement thus failing to maximize the benefits of the exercise and increasing the risk of injury.To perform the preacher curl, work through the following steps.1) Adjust the seat on the preacher bench so that your armpits align with the top of the bench when the arms are placed on the bench.2) Ensure that the upper arms are fully in contact with the bench and extend the arms entirely. Grip the weight using a supinated grip (palms up).3) From this position, curl the weight upward while keeping the upper arms in contact with the bench. Bring the bar up until the forearms are in a vertical position.4) At the top of the movement, pause for a second and actively squeeze the biceps. Drop the weight back down in a controlled manner counting for three seconds until the arms are fully extended once again.Throughout the entire exercise, ensure that the feet remain pressed into the floor, chest lifted and the shoulders held in the same position.
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Preacher Curl Benefits
There are a number of benefits associated with regularly performing the preacher curl. The preacher curl should predominantly be used as an accessory exercise in your training.When considering the number of sets and reps to complete, for maximal growth it is recommended to complete between 6 – 12 reps per set (1).If your goal is to build significant muscle size in the arms, consider your training volume and perform arm exercises regularly. Training volume has been found to be the most influential factor for muscle growth (2).
1) Biceps Activation
There have been many studies completed on the effectiveness of the preacher curl. It has been found that preacher curls highly activate the biceps and is, therefore, an excellent exercise choice.In addition, it is recommended that an EZ-bar is used when performing the preacher curl as this will lead to maximal activation of the biceps (3).This high degree of bicep activation places a great degree of stress on the muscle. This application of stress will cause the biceps to adapt rapidly and increase in size and strength.
2) Isolating the Biceps
The biceps are activated highly in the preacher curl primarily because the exercise effectively isolates the biceps by placing the upper arm directly on the bench; this prevents movement around the shoulder.For the all bicep isolation exercises movement should only occur around the elbow joint considering that the contraction of the biceps causes elbow flexion. However, for a number of these exercises, form can become compromised, especially as fatigue increases. Individuals may find that the shoulders or hips begin to move to assist in the movement.Allowing movement to occur in any other joint out with the biceps will reduce the amount of stress on the biceps and place it on other muscles.Reducing the amount of stress placed on the muscle is less than ideal as it will not facilitate maximal muscle growth.With the preacher curl, due to the design of the bench, it is practically impossible to move through the shoulder and the seat position negates assistance from the lower body thus maximizing bicep stress.
3) Facilitating Compound Lifts
A further benefit of the preacher curl is that it can facilitate an improved performance for a number of compound exercises.Specifically, there are a number of back exercises that use the biceps – lat pulldowns, rows and chin-ups, for example. This explains why back and biceps are commonly exercised on the same day.While the biceps play a secondary role in a number of these exercises, increasing the amount of force that the biceps can produce may allow you to lift a greater amount of weight.The greater the amount of weight that can be lifted, the greater the adaptation is likely to be. Therefore, increasing bicep strength may have a consequent impact on a number of other muscles.
4) Promoting Elbow Health
Finally, regularly performing the preacher curl and consequently building strength and size in the biceps will not only improve aesthetics but will also promote the function and health of the elbow joint. The biceps must concentrically contract in order to bring about elbow flexion. They also have an accessory role as they lengthen to assist the triceps during elbow extension. By strengthening the arm muscles through exercises such as the preacher curl, the risk of sustaining an injury to the elbow joint is much reduced.This is extremely important when it comes to heavy lifting, especially with compound exercises, where the elbow joints may be subjected to a substantial amount of force.
Preacher Curl Variations
1) Thumbless Overhand Preacher Curl
Removing the involvement of the thumbs in any curling exercise places a greater demand on grip strength. Not only will grip strength develop with this variation, but forearm strength and size too.Before advancing onto this variation, it is important that you are proficient with the conventional preacher curl.Ideally, use an EZ-bar for the thumbless variation, however, if you do not have an EZ-bar available a barbell or dumbbells will suffice.The set-up for this variation is the same as the conventional curl, the only difference being the grip that is used on the weight.Instead of a supinated grip, this time grip the bar using an overhand, pronated grip using only the fingers.In terms of execution, the movement is identical. When the bar reaches the top of the movement, squeeze the bar with the fingers and squeeze the biceps before lowering.
2) Zottman Preacher Curl
A second variation that also effectively works the biceps and forearm muscles is the zottman preacher curl.The conventional zottman curl uses a rotating grip to apply stress to the arms. When placing the arms on a preacher bench, the forearms must still work but the focus moves primarily to the biceps.Considering that a rotatable grip is not possible on a bar, dumbbells must be used for this variation.Start by setting up on the preacher bench as normal while holding two dumbbells at top position by the shoulders.Starting with the dumbbells in a supinated grip, lower the weights under control until the arm is fully extended. Upon reaching the bottom position, rotate the grip so that the hands become protonated.Drive the dumbbells back up to the starting position. Remember to pause for a second at the top of every rep and lower the load back down in a three-second period.
3) Unilateral Preacher Curl
There is great benefit to be found in performing unilateral exercises when it comes to muscle growth and strength development (4).Furthermore, unilateral exercises can be used to effectively identify and remove any imbalances in strength that may exist.Humans typically have a dominant side and therefore, imbalances between the right and left side are not uncommon. In addition, injury can also cause lead to an imbalance between sides.Bilateral exercises will not work to iron out these imbalances and may actually contribute towards the imbalance. This is because the stronger side can actually mask the imbalance.Unilateral exercise allows you to work either side individually and remove interference from the strong side. If an imbalance is evident, unilateral exercises can then be used to rectify it.For the unilateral preacher curl, use a dumbbell. Set up as normal on the preacher bench and complete a number of reps using one arm. Swap the dumbbell to the other arm and then look to complete the same number of reps.Another option would be to hold dumbbells in both hands and alternate between right and left arm until the prescribed number of reps have been completed.
Final Word
When it comes to comprehensive bicep development, it is important that a range of curling exercises are selected. The preacher curl is one example of a bicep curling variation that will effectively bring about changes in muscle strength and size.
References:
1 -Mangine, Gerald T; Hoffman, Jay R; Gonzalez, Adam M; Townsend, Jeremy R; Wells, Adam J; Jajtner, Adam R; Beyer, Kyle S; Boone, Carleigh H; Miramonti, Amelia A; Wang, Ran; LaMonica, Michael B (August 13, 2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. Physiological Reports. 3 (8). doi:10.14814/phy2.12472. ISSN 2051-817X. PMC 4562558. PMID 26272733.
2 – SCHOENFELD, BRAD J.; CONTRERAS, BRET; KRIEGER, JAMES; GRGIC, JOZO; DELCASTILLO, KENNETH; BELLIARD, RAMON; ALTO, ANDREW (2019-1). “Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men”. Medicine and Science in Sports and Exercise. 51 (1): 94–103. doi:10.1249/MSS.0000000000001764. ISSN 0195-9131. PMC 6303131. PMID 30153194.
3 – Marcolin, Giuseppe; Panizzolo, Fausto Antonio; Petrone, Nicola; Moro, Tatiana; Grigoletto, Davide; Piccolo, Davide; Paoli, Antonio (July 13, 2018). “Differences in electromyographic activity of biceps brachii and brachioradialis while performing three variants of curl”. PeerJ. 6. doi:10.7717/peerj.5165. ISSN 2167-8359. PMC 6047503. PMID 30013836.
4 – Paoli, Antonio; Gentil, Paulo; Moro, Tatiana; Marcolin, Giuseppe; Bianco, Antonino (December 22, 2017). “Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength”. Frontiers in Physiology. 8. doi:10.3389/fphys.2017.01105. ISSN 1664-042X. PMC 5744434. PMID 29312007.
Larry Wheels Discusses “Healthier Approach” To PEDs: ‘I’m Trying My Best To Send The Right Message To Those Using’
Larry Wheels believes a five-day blast is a healthier alternative to a full cycle.
The recent string of deaths in bodybuilding has opened the eyes of many in strength sports. This includes Larry Wheels, who is one of the most popular powerlifters in the game. He has been extremely open about his PED use and what can be done to make it better. Recently, Larry Wheels discussed an alternative to an 8-12 week cycle.
Wheels is know for his incredible feats of strength on social media. He is often seen setting a massive PR or repping a ton of weight in different exercises. He has dabbled in arm wrestling as well but is back to training as a powerlifter. Wheels is set to appear in the Middle East’s Strongest Man competition this year.
Wheels recently decided to get checked out by a doctor because of his steroid use over the last decade. At 27 years old, Wheels wanted to get ahead of any damage that these substances might have caused. Thankfully, the doctors did not find any reason for concern. Wheels continues to discuss alternatives for those who are already using PEDs.
Larry Wheels: ‘If You Do Not Already Use PEDs, Please Do Not’
Over the course of his career, Larry Wheels has used 8-12 week cycles. This allows him to compound different substances and let them do what they are supposed to. Instead, he believes the same can be done with a five-day blast and it might be healthier.
“There’s a couple specifically for strength that work extremely well and most people in the strength world use it as a bread and butter. I use those compounds for usually eight to 12 weeks. So, the first two weeks are okay but each week that you’re on, you’re body is enduring more and more stress. Side effects become increasingly more unbearable, and especially the most effective ones, the most effective steroids from gaining strength unfortunately come with the most potent side effects.”
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Wheels did not always believe in this process over the course of his career. It was suggested by a coach and when he realized the results, Wheels decided that this could be an alternative.
“When my coach told me you could reach your all-time best in five days as opposed to the usual 8-12 weeks that I would use these compounds for, you can imagine I was a bit skeptical. But I took his word for it and did the entire eight week prep, for this 422-kilogram deadlift for a triple, which meant to only be two reps by the way.”
Larry Wheels has been on different substances for over a decade to put on size and gain strength in the gym. He also shared a message for those who have not started to cycle yet.
“To keep things more vague and trying my best to send the right message to those who are already using PEDs, not those who are natural and considering it. I’m trying to encourage a healthier approach to using PEDs for those who already do. Guys if you don’t already use PEDs please do not, you don’t need PEDs to get stronger.”
Wheels Believes In New Process, Believes He Knew It Sooner
“I wish I knew I could do it this way a decade ago. It’s a bit bittersweet that I’m only learning this now ten years after the fact of hitting my PRs and still making progress and having a successful lifting journey, but doing it in a much more unhealthy way compared to how I just did it over the last couple of months.”
Larry Wheels is now using this system primarily. Despite wishing he knew it a bit sooner, there is still a chance to implement and make it better. It does not seem as though the powerlifter will be off it anytime soon.
“There’s no temptation to go off program because the entire cycle, you’re not on these very potent compounds. You’re just on testosterone. You know if you just went off the program, and lifted for ego or social media, it’s not going to come out of your ass.”
Larry Wheels might not be a bodybuilder but he certainly has the physique for it. Despite his area of expertise, Wheels’ eyes were open by the recent string of deaths in bodybuilding. Now, he is discussing different ways to make it a safer environment.