Tag: Bodybuilding
PNBA Bodybuilder Marc Cheatham Dropped 40 Pounds Without Cutting Carbs
Image via Instagram @ambitious_mac
Some bodybuilders have great success carb cycling to lose weight. However, it’s not for everyone. You can still lose weight and body fat and enjoy plentiful carbs. For example, Professional Natural Bodybuilding Association (PNBA) athlete Marc Cheatham said he was able to drop 40 pounds without cutting out carbs.
Marc Cheatham was a competitive 2021 Natural Olympia athlete and has signed a multi-media contract with Generation Iron, International Natural Bodybuilding Association (INBA)/PNBA, and Iron Man Magazine. Marc Cheatham released a statement concerning his transformation on February 7, 2022, on Instagram (IG). Cheatham said:
“The only competition is the old version of yourself. The guy on the left was lazy, moody, didn’t workout, ate gushers and pop tarts everyday and I was 40lbs heavier than I ever been. I was hiding behind my shirts wearing black all day cuz it made me look slimmer. Then I got tired of feeling that way! Got back focused on my food!”
Marc Cheatham says he didn’t have to do anything extreme to lose 40 pounds. He still ate carbs and enjoyed the food. Cheatham claims the nutrition targets he hit – calories, protein, fat, and carbs – played the most prominent role in his weight loss achievement. Cheatham stated:
“I’ve mastered how to eat to lose body fat! It’s really a simple process you don’t have to do any extreme things. You don’t have to cut out carbs or eat plain ass food all day. You just need to know your numbers and focus on hitting them everyday. When you put your focus on your food and get that in order first you will see great results 100% of the time.”
You can see Marc Cheatham’s complete transformation below on Instagram.
Importance of Carbs
Even though Marc Cheatham ate carbs during his 40 pounds weight loss journey, he admitted he wasn’t stuffing his face with Gushers and Pop-Tarts every day anymore. Although as Cheatham professed, it was hitting personal nutrition targets that got the job done, not what he ate.
Losing weight and dropping body fat comes down to calories in vs. calories out. As long as you burn more body fat than you consume, you’ll drop weight and fat. You can eat whatever you want to lose weight if you’re hitting your nutrition numbers.
However, to maximize your body composition, you’ll also need to eat enough protein since protein is imperative for building muscle. Moreover, carbs are vital for your workouts. Carbs are your body’s primary energy source and give your muscle glycogen stores. So you’ll need carbs to feel energized and to maximize muscle growth.
Natural Bodybuilding
INBA/PNBA natural bodybuilders have the best training and nutrition strategies to build the most elite natural physiques on the planet since they can’t rely on drugs. For example, the first-ever Natural Olympia champion, John Hansen, discovered that training a muscle group only once a week with heavy weight in the 6-8 rep range worked the best. Anymore volume leads to overtraining for him.
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Chris Bumstead & Iain Valliere Put Together A Huge Quad Workout
Iain Valliere continues to prepare for the Vancouver Pro and Chris Bumstead decided to join in.
Chris Bumstead was recently joined by his brother-in-law Iain Valliere for a quad workout to build incredible size in the legs. The two got together at the Revive Gym in Stuart, FL for the session.
Bumstead has been spending time in Florida as he prepares for yet another Olympia competition. He has been at the top of Classic Physique for years now. Bumstead is the reigning three-time Classic Physique Olympia champion and will be the favorite to win yet another title.
For Valliere, he is preparing to make his 2022 debut at the Vancouver Pro. The 2021 season was a busy one for Valliere. He won the Texas Pro and Tampa Pro in back-to-back weekend before the Arnold Classic, where he finished second to Nick Walker. Valliere then competed at the Olympia and ended in seventh place.
At this point, both competitors are making sure that all body parts are in top shape and ready to hit the stage. Below, you can find a full breakdown of the quad workout from Chris Bumstead and Iain Valliere.
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Chris Bumstead & Iain Valliere Quad Workout
Adductors Machine – 3 sets of 15-20
Leg Extension Machine – 4 sets of 15-20
Hack Squats – 4 sets of 12-20
Leg Press Machine – 3 sets of 8-12
Sissy Squat – 1 set to failure
Calf Raise Machine – 2 sets of 10-15, drop set to failure
Beginning Exercises
This workout consisted of six exercises and seemed to be broken down in three parts. The beginning exercises acted as a warmup in a way for Bumstead and Valliere. It began with the adductor machine, where the two were able to bang out 15-20 light reps to get going.
The quad portion began with leg extensions. This is one of the best movements to isolate the quad muscle. The duo was able to load up the machine with seven plates toward the end hitting 15-20 reps.
“For anyone wondering why I’ve been doing this one too. I find this one is just the easiest for me to get the most amount of deflection with the least amount of strain to my back and my ankles,” Valliere said.
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Hard-Hitting Quads
The second potion is where Chris Bumstead and Iain Valliere took on the hard-hitting exercises to target quads. They plan to hit hamstrings later in the week but focused on the front of the leg here.
“9 weeks out Van Pro, going back to Canada to for his first Pro show. He’s peeled, he’s strong, all that good shit. I’m fat, weak and all that other good shit. We are going to hammer some legs. This is purely a quad day. Hamstrings later on in the week,” Bumstead said.
The hack squat machine was next. This is one of the best exercises to perform if you want to build some tru size in the quads. Bumstead began by putting seven plates on the machine and performing 12 reps. Valliere was next and reached 20 reps.
The duo then performed three sets on the leg press machine. Bumstead performed to failure and completed eight reps. Valliere was able to get to 12. They continued on to finish the workout with exercises to failure.
Sets To Failure
The failure portion began with sissy squats, which the duo performed just one set of.
At the very end, there’s a quad push because it’s quad day. Just to strategize using the fancy equipment…When I was pushing, I feel like they were opening up, I’m getting deeper. I can keep my knees in front of me,” Bumstead said.
Finally, Chris Bumstead and Iain Valliere took on the calf raise machine. Calves are one of the most important body parts to train but often get overlooked. It is important that bodybuilders put the necessary time into them.
“I’m trying to suck my waist in and hold in right there, and just do calf raises like that, just to build the tight waist. Sometimes I forget, that’s why I wear a belt so I can keep my waist tight on everything because the belt makes you think about everything,” Bumstead said.
Iain Valliere is prepared to make his 2022 debut at the Vancouver Pro. Chris Bumstead is in the bulking portion of his Olympia prep, looking for his fourth consecutive title. The duo seems to be right where they want to as we creep into late May.
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Lou Ferrigno Set To Play Cannibalistic Pig Farmer In Horror Move ‘The Hermit’
Lou Ferrigno is set to take on a new role in an avenue that he has not taken on.
Lou Ferrigno put together a legendary career in bodybuilding. Thanks to his massive physique, Ferrigno was able to double as an actor on the big screen. Ferrigno became famous for portraying The Hulk on the CBS TV series “The Incredible Hulk.” Now, he will have another chance to take on the role of a creature by playing a cannibalistic pig farmer in horror film “The Hermit.”
This is a film that is being produced by Gerry Pass via Chrome Entertainment shingle in tandem with Sclafani’s First Child Prods. Shooting will begin in August in Syracuse, NY.
The main characters in the film, named Eric and Lisa, go on a fishing trip where they venture outside of the resort and onto a trail. The two 19-year-olds find a farm where there are animal heads hanging from the wall. This is the home of the murderous farmer, played by Ferrigno.
“Most people are surprised that I’ve never really entered the horror space before now,” Ferrigno said in a statement for Variety. “When I was a kid I was fascinated with the monsters of the time like Dracula and Frankenstein.
“So I am really excited and honored to be working with such a great team on something that will for sure excite fans. The character I am playing is unique and will give an updated twist to those monsters I grew up with.”
Lou Ferrigno: From Bodybuilding To The Big Screen
Lou Ferrigno made his debut at the Olympia in 1974. He challenged Arnold Schwarzenegger on the Olympia stage during their primes and ended up taking on a similar path. Ferrigno won the Mr. Universe competition twice and is considered a legend in bodybuilding.
Ferrigno’s physique is what landed him the role of “the Incredible Hulk” but he found a passion for acting before that. In 1977, he became one of the big storylines in a documentary entitled Pumping Iron.
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Ferrigno admitted to having a passion for horror despite never taking on a role in a movie. He has tried his hand at many genres over the course of his career and has done it well. This includes comedy when he was featured as himself in The King of Queens.
Lou Ferrigno remains a huge name in the bodybuilding world and it is clear that he still has a part in movies. This is a new chance for Ferrigno and like all of his other roles, he will find a way to put his own spin on horror.
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PNBA Bodybuilder Tiffany Stosich Names 4 Diet Mistakes Hampering Weight Loss
Image via Instagram @fit_with_tiff_stosich
PNBA natural bodybuilder Tiffany Stosich names 4 diet mistakes you’re making that prevent you from losing weight.
You can’t out-train a bad diet. Your nutrition plays a vital role in losing weight. But there are a lot of different diets out there, so following the wrong approach is customary. Professional Natural Bodybuilding Association (PNBA) natural bodybuilder Tiffany Stosich lists four diet mistakes you’re making that prevent you from losing weight.
Tiffany Stosich was the 2020 Natural Olympia pro physique winner. On Instagram (IG), Stosich said the following below about diet mistakes:
“1. You do extreme diets. It needs to be a lifestyle switch not a “for now” thing. You switch from fad diets like keto, HCG, low carb, low fat, no sugar etc. You think of foods as good or bad and eliminate food groups based on those assumptions.
2. You stick to the plan all week but because it is so restrictive then you binge hard core on the weekends. Then you think the plan isn’t working because you feel like it should be ok for you to be on the plan for 5/7 days. One treat meal won’t break you but a cheat weekend will 100% wreck your progress.
3. You have an all or nothing mentality. One screw up and you say I might as well start again next Monday!! DO NOT DO THIS! Get back to the plan! “Consistency” is the magic, not “perfection.”
4. You constantly switch from plan to plan and say that didn’t work. The reality is you didn’t do the work period. Every diet plan works but if you don’t give it time and consistent effort it won’t work. Patience is the key and losing weight slow and steady is the way to keep it off long term and keep your hormones and metabolism in a good place.”
You can see Tiffany Stosich’s complete statement on IG below.
Diet and Weight Loss
As Tiffany Stosich mentioned, to keep weight off, you need to make a lifestyle change, not a temporary short-term switch to your diet that’s not sustainable. Junk food isn’t inherently bad for you. It’s how much junk food you consume that can become problematic. And all macros (protein, fats, and carbs) serve a role in making your body function optimally.
Your weekends make up over 20% of your week, so binging on the weekend can hinder your progress. Instead, have a balanced diet throughout the week and have an occasional cheat meal in place of a cheat weekend.
Having an all-or-nothing mentality isn’t good because you permit yourself to derail your entire plan anytime you mess up. It’s completely normal to get off course with your diet here and there. The trick is to get back on track swiftly, not forego your nutrition plan altogether. Consistency is key.
If you want to keep weight off for good, you have to be patient. Too many people give up on their diet too early since they don’t give it enough time. Most diets work to lose weight, so stick to the one you can do long-term and don’t bounce around from one diet to the next.
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Legend Charles Glass Gives Master Class on Calf Training
Charles Glass shares his calf training knowledge.
Top bodybuilding trainer Charles Glass shared his immense knowledge on calf training in a recent video. The guru gave different pointers and approaches to training in one of his latest YouTube videos.
There’s no controversy in saying veteran bodybuilding coach Charles Glass is a genius. A veteran of the Golden Era, Glass has a wealth of experience and knowledge that has seen him produce many a bodybuilding champion.
Variety is a Spice
When comes to building quality muscle one must be open minded to the possibilities. You can’t hope to build superhuman biceps if you do curls only one way. The same is true for any muscle group. Confusing the muscle means providing multiple opportunities to for it to continue to grow. Famed trainer Charles Glass understands this well.
Training variations can completely transform your development. As far as muscle groups that are in need in variation in training it’s the calves. Many train calves in the same way over and over and hope to make incredible development. When development is slow going then it means a change is necessary. Charles Glass understands this well and like any well respected bodybuilding guru has a host of different training variations to break through a plateau.
When a bodybuilding legend like Arnold Schwarzenegger needed to build his calves he needed to try a variety of different methods. Charles Glass implements these different approaches in his system. He explains how changing even the slightest angle in each exercise gives an opportunity to attack a different part of the muscle thus helping it to experience continued growth.
“When I train legs, I train legs one day, hams the next day, I’m going to do calves. It’s tough, but all the blood is where, in the legs, in the quads. That’s the part that you gotta do, you gotta suck it up and go.”
Full Calf Training Program
Below is Charles Glass’ full calf training program.
Calf Press on Leg Machine
Seated Calf Raise
Standing Calf Raises
Donkey Calf Raises
Single Leg Calf Raises
To see and soak up the wisdom of the legend Charles Glass, click here.
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News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Hardcore Truth: Johnnie O. Jackson Reviews The 2022 Indy Pro Top 5 Physiques
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Johnnie O. Jackson shares his analysis of the top five placing pro bodybuilders at the 2022 Indy Pro.
This past weekend held the 2022 Indy Pro – one of the bigger and more exciting IFBB Pro competitions in the spring. For fans of Blessing Awodibu, stakes were high. Would he improve after some lackluster showings and reclaim the hype as threat to the Mr. Olympia? Johnnie O. Jackson watched the entire show and has put together his official review of Blessing and the other top five athletes from this weekend. In our latest episode of Hardcore Truth, Johnnie O. Jackson gives a complete analysis and recap of the 2022 Indy Pro.
The 2022 Indy Pro was a powerhouse of a show featuring some much hyped pro bodybuilders facing off on stage. Ultimately, the top five placings in the Men’s Open division came down to – Brent Swansen, Justin Rodriguez, Maxx Charles, Charles Griffen, and Blessing Awodibu. In our latest Straight Facts episode, Johnnie O. Jackson breaks down the physiques of these five competitors and recaps the event. Let’s jump into it.
5. Brent Swansen
Johnnie O. Jackson admits that he has heard and seen very little of Brent Swansen. So he was extremely surprised and impressed by the package he brought to the stage. Jackson wouldn’t be surprised if Swansen starts becoming more of a household name as he continues to compete and improve.
Jackson agreed with the five place victory for Brent Swansen. He believed that his conditioning and aesthetic is on point – but he needs to work more on bringing up his overall size and maintaining that level of conditioning while heavier.
4. Justin Rodriguez
Justin Rodriguez is an extremely promising bodybuilder with an incredible physique and incredible genetics. However, Johnnie O. Jackson was a bit disappointed in his physique and showing at the Indy Pro. After seeing what he can accomplish during his last competition at the Arnold Classic – his physique on the stage this weekend looked like a step back.
Johnnie O. Jackson isn’t sure what might have caused this backtracking. Perhaps he did not have enough time between the Arnold Classic and the Indy Pro to best be on point. Different pros have different rev up windows – and maybe this was just slightly too close for Rodriguez.
3. Maxx Charles
Johnnie O. Jackson looks at Maxx Charles’ physique at the Indy Pro as part of a comeback for him. Jackson has previously competed with Charles and knows just how much effort he can put into his contest prep and physique come showtime. After some rocky years – Jackson is seeing real improvement in Charles’ physique and the Indy Pro furthered that improvement.
If he remains consistent, Jackson believes that Maxx Charles can place even higher in future shows and become even more competitive with athletes such as Blessing and Charles Griffen. But that being said…
2. Charles Griffen
Charles Griffen and Blessing Awodibu were incredibly close in competition at the 2022 Indy Pro. Johnnie O. Jackson honestly saw very little difference between these two competitors. But he does understand how Awodibu got the edge with some small details.
In either case, Griffen showcased an incredible physique and is excited to see what he brings at his next show. To nitpick, Jackson thinks that Griffen could have increased his upper body size to match his massive legs for a more fully even aesthetic.
1. Blessing Awodibu
Blessing Awodibu, to Johnnie O. Jackson, had the slightly prettier physique that ultimately gave him the edge – particular his muscle bellies. On top of this, Awodibu made quite the improvement since his last competition – which is always a plus in how the judges evaluate your performance.
Jackson was particularly and personally shocked and impressed with just how much Blessing Awodibu improved over the past year. If he can keep that kind of focus – he will be a true threat for the remainder of this season and beyond.
Wrap Up
Johnie O. Jackson goes into great detail on all five of these stellar bodybuilders. You can watch his full recap and analysis of the 2022 Indy Pro by watching our latest episode of Hardcore Truth above. Make sure to stick around each Thursday for new episodes every week!
Hany Rambod On Derek Lunsford’s Future: ‘He’s Going To Be In Open, It’s Just A Matter Of When’
Hany Rambod believes that Derek Lunsford will eventually make the move to Open Bodybuilding.
Reigning 212 Olympia champion Derek Lunsford recently appeared as a guest poser during the 2022 Pittsburgh Pro. After originally not be scheduled to appear, Lunsford stepped on stage and turned heads immediately. So much so that coach Hany Rambod discussed a potential move to Open Bodybuilding, which he described as “inevitable.”
Lunsford has been one of the top 212 competitors for years now. He has built a reputation as a hard worker in the gym and was able to reach the pinnacle of the sport in 2021. Lunsford upset Shaun Clarida at the Olympia and will now look to defend his title.
The Pittsburgh Pro saw the likes of Nick Walker, Brandon Curry, and Hunter Labrada. Lunsford was not on the regional list but decided to step in once Big Ramy was taken off. Next to some of the other mass monsters in Open, Lunsford stood out and sparked the conversation on his potential move.
“There’s a lot of things that we have to do to try to work around the fact that his body does want to get bigger. That’s why it’s inevitable that’s he’ going to be in Open, it’s just a matter of when and we have to sit down and figure that out and have those conversations now after he guest posed,” Rambod said.
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What is Derek Lunsford’s Potential in Open?
Derek Lunsford has put on some incredible size and this is the reason he looks like he can stack up against some of the best in the world in another division. Rambod discussed how others have seen Lunsford since his guest posing appearance in Pittsburgh.
“I looked over at Jay Cutler and asked ‘what do you think’ and he said ‘ridiculous’. He looks good right, and he said, ‘no, he looks amazing’. The judges were offering feedback, hitting me up, they’re like wow. All of a sudden my phone started blowing up because the pictures hit the internet.”
Since this appearance, Lunsford has been given even more hype. This began in October when he took down Clarida in 212 and will be taken up a notch heading into the Olympia this year.
Lunsford finished as the runner-up during the Olympia in 2018 and 2019. He saw his production drop in 2020 by finishing fourth. From this moment on, Lunsford began working on improvements and it paid dividends. He was able to jump all the way to champion last year. Despite his success in 212, Rambod believes that there is still some thinking to do on a potential switch.
“It’s still a tough decision as much as everyone wants me to sit there, and tell you he’s going one way or another. It’s definitely something we are sitting down and having to consider. There’s ramifications beyond him just competing that people don’t realize.”
Will Derek Lunsford Make Weight In 212?
The work ethic of Derek Lunsford makes it difficult to believe that he will be unable to do anything. Hany Rambod did express some concern on the bodybuilder being able to make weight for 212.
“It’s going to be difficult, it’s super difficult. He was already flat last year. He’s put on a lot of good muscle and he’s keeping the calories and the food really low. Everyone is like, oh man he must be blowing up because he wants to do the Open, Hany has him doing the open.”
These speculations have come after Lunsford showcased incredible size in Pittsburgh. To this point, there is no plan of a switch and Rambod wanted to clarify that this has not been the plan.
“This is not something we were planning to do whatsoever. It was not something, like this was a prelude or a sneak-peek of him doing the Open, not at all. This was literally trying to be the best version of him, so he can be in striking distance of doing the 212 to hold on to his crown and that’s what this is about.”
At the end of the day, it is about how Lunsford might be able to stack up against other mass monsters in Men’s Open. Thanks to a surprise and unplanned guest posing appearance, the conversation has begun and Rambod believes a switch will come at some point.
“All of a sudden, you see them start posing next to each other and that’s when you can see it. Wait a minute, this guy that’s supposed to be a lot smaller than everyone else, looks just as big because again, bodybuilding is an illusion.”
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Jay Cutler Discusses Steroid Use During Bodybuilding Career With Milos Sarcev: ‘I Think I Abused Drugs’
Jay Cutler had a discussion about steroids with Milos Sarcev during an episode of his podcast.
Jay Cutler remains one of the most popular figures in bodybuilding, even following his retirement. Cutler remains an influential voice because of his willingness to discuss the ins and outs of the sport. This includes the use of steroids, which has become a huge problem following a recent string of deaths that has impacted the sport. During a recent episode of his podcast, Cutler was joined by coach Milos Sarcev to discuss drug use in bodybuilding.
Sarcev is one of the most well-known bodybuilding coaches and has worked with some huge names over the years. He is a former bodybuilder with seven Olympia appearances under his belt. Sarcev remains busy coaching the likes of Regan Grimes. As for Cutler, he built a bodybuilding career that will dub him one of the best to ever do it.
Cutler won the Olympia four times. Most notably, he ended the eight-year streak of Ronnie Coleman in 2006. To get to this point, Cutler had to use everything he could during his career to build a championship physique. Cutler has been open about his steroid use since retiring and continues to reflect on it.
“I think I abused drugs,” Jay Cutler said.
“Of course, listen there’s always someone speeding faster than you on the road, but we did a protocol but remember we are in something that wasn’t drug tested. It was kind of like a kamikaze, trial and error.”
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The two continue to discuss what the word “abuse” actually means. During his career, Cutler was taking 1000 migs of testosterone. This was part of one of his protocols.
“When you say okay, you admittedly abused. Al of us abuse in the medical terminology,” Sarcev explained.
“I have taken 1000 but it was a short period of time. I didn’t feel right on it,” Cutler said.
“I did 750. I’ve seen people take between two and five thousand milligrams in a week of testosterone alone,” Sarcev responded.
Jay Cutler And Milos Sarcev On Drug Testing
No matter the sport, athletes have become knowledgable on how to pass drug tests when they should not. As time has gone on, it has become more difficult but it is still possible to this day. It was a bit easier during the time of Cutler and Sarcev on stage.
The two continued to explain that athletes can pass drug tests if they understand the window in which a drug will surface. That is difficult to accomplish today.
“There’s certain steroids that are in and out of the system with the best effect. Which ones should you stay away from?” Cutler asks.
“There is a plasma hals-life right but then there’s a clearance time…I remember, 49 days is the longest, it’s just too, too long. Nandrolone can stay a year and a half,” Sarcev responded.
Sarcev admits to being part of the craze of cheating drug tests during his time on stage and this is why he believes it would not happen today.
“Now, I don’t think it’s even possible. Back in the day, I was a part of it.”
“There’s always some people who are going to find a way to outsmart them. I didn’t believe it so I would like to say it’s a clean sport. When I heard from Charles Francis that nine out of ten Olympic medalists used, I’m like ‘come on. I wouldn’t want to accept it.’ You want to believe the integrity of all athletes and ethics for us. It’s not the drug test contest that I tried to enter and beat the test.”
Jay Cutler reached the pinnacle of bodybuilding during his career. Now, he is extremely open to discussing how he reached the top and what steps were taken. Whether they are positive or negative, they can be used as learning tools for the next generation.
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Diabetic INBA Bodybuilder Explains the Strategies of the Progressive Overload Principle
Image via Instagram @diabetes.n.dumbbells
Diabetic INBA bodybuilder who goes by the username @diabetes.n.dumbbells shared the different ways to make progress with your lifts.
Many lifters, especially beginners, go into the gym doing different exercises every workout. However, mixing up your movements too often hurt your gains. Therefore, it’s essential to stick with the same exercises for long enough before switching your workouts to improve your physique. Keeping your training routine constant is the only way to practice the progressive overload principle. An International Natural Bodybuilding Association (INBA) diabetic athlete with the Instagram (IG) username @diabetes.n.dumbbells uploaded an IG post explaining how to make progress with your workouts via the progressive overload principle.
Training with diabetes has some unique challenges diabetic bodybuilders must overcome. Matt Morton, wheelchair Natural Olympia champion, is another diabetic bodybuilder who details bodybuilding training with type-2 diabetes. @diabetes.n.dumbbells also has diabetes, and it doesn’t stop her from competing with the world’s best physiques in the INBA/Professional Natural Bodybuilding Association (PNBA) league – the most significant natural bodybuilding organization.
On IG, diabetes.n.dumbbells explained how to make progress on your workouts by following the progressive overload principle. She stated:
“Progressive overload, in reference to exercise, is a technique that gradually increases workload demands from your muscles. When combined with proper nutrition, our muscles grow in order to acclimate to set challenges.
There are different ways of increasing the workload:
Increasing weight being lifted, Increasing number of reps, Increasing tempo, Decreasing rest time between sets, Increase training frequency, Increase number of exercises per group.”
@diabetes.n.dumbbells says that slowing down the lift’s tempo (speed) will help you progress if you can’t increase the weight. That’s because slowing down the rate of an exercise will help you progress by increasing your muscle’s time under tension. She noted that you might not be able to add weight to your lifts each training session, but you can still make progress in other ways.
Her full IG post below explains how to make progress with your lifts and a clip of her performing various leg exercises.
Progressive Overload Principle
The progressive overload principle is one of the most important laws to follow in the gym. Frequently, inexperienced lifters think that changing their movements will often enhance their physique. Unfortunately, while changing your workouts is vital to target different muscle groups and help you break past plateaus, switching your exercises too often will hold you back from reaching your full bodybuilding potential.
It’s essential to stick with the same exercises to allow your body to adapt to the movements to make progress with your workouts week after week by increasing the weight, reps, or volume. We recommend sticking with the same exercises for 4-12 weeks; changing your workouts will vary for each individual. But typically, you want to stay with the same movements until you start to plateau or need to help a lagging muscle grow.
Recap
@diabetes.n.dumbbells leads by example to show that you can make significant progress with your physique as a person with diabetes. And she goes into full detail on how you can improve your body by following the progressive overload principle. She says to make progress on your workouts by increasing the weight and reps. Or slowing down the tempo of your exercise.
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Straight Facts: What Determines How Much Fat You Burn During A Workout?
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Jerry Brainum breaks down optimizing fat oxidation during a workout in this week’s Straight Facts.
Diet is the most important factor to losing weight. But that doesn’t mean you can’t help improve your fat burning capabilities via workouts and aerobic exercise. Yes, exercising can help you add a bit more fat loss into your goals – but it’s not always easy. Basic exercise does not guarantee fat loss. This is a fact that has frustrated many across the globe as they try to lose pounds. In our latest episode of Straight Facts, Jerry Brainum breaks down the key factors that help increase fat oxidation and improve fat loss during a workout.
Jerry Brainum starts today’s episode with a very important reminder. What you eat is the key determining factor in how much fat you burn or gain. While exercise can help burn fat – even the most perfectly performed aerobic training routine will only bring minimum fat loss. If you’re looking to truly transform your body and weight – a lifestyle change in your diet is necessary.
With that being said, fat loss via exercise can also be very helpful alongside a proper diet. Which is why Jerry Brainum uses research studies to help break down the key determining factors in burning fat during a workout. Let’s jump into the main points.
Carbohydrates, workouts, and fat loss
The key to losing fat while exercising is fat oxidization. So for the entirety of this episode, Jerry Brainum breaks down the best ways to improve fat oxidization during your training routine. One of the most important factors to consider is how many carbohydrates you consume before a workout. Carbs provide fuel and energy for your body. So when you exercise while loaded on carbs, your body will chose the carbs over fat to fuel your workout.
On basic terms, this means that if you exercise while loaded up on carbohydrates, you will burn less fat. However, in practice this seems to make little difference. Studies have shown that fasted cardio does not help increase fat loss.
HIIT training and fat loss
Nearly everyone knows that aerobic exercise is the key to burning fat through exercise. But there are various ways to train aerobically. Which training style or strategy is best to burn the most fat? Typically, studies have shown that your body starts truly oxidizing fat over carbs after exercising for more than 60-90 minutes. Jerry Brainum wouldn’t recommend that individuals train every day for over 90 minutes though.
Instead, High Intensity Interval Training (aka HIIT) has shown to bring the best benefit to weight loss. HIIT training is so high intensity, that your body wants fast fuel. This would come from carbs. That sounds bad, right? However, studies have shown that HIIT training increases your metabolism for hours after you finish exercising. This leads to fat oxidation and fat loss for a few hours throughout your day.
The key with this, though, is to ensure you are truly performing HIIT training correctly. The goal of HIIT is to bring up your heart rate to 90% of its max. If you aren’t pushing hard enough to hit that point – you won’t see those same fat burning boosts.
An additional note for those focusing on aerobic exercise. Studies have shown that standing exercises burn fat better than sitting. So it’s best to move from cycling to running if possible.
How Your Environment Helps You Lose Fat
Studies have shown that if you are training under very hot temperatures, that your body will oxidize fat less. This is only slight – but something of note. On the flip side, Jerry Brainum explains that some studies have shown extremely cold environments help boost fat loss. This is due to your body using fat and turning it into heat for your body.
Fat Burner Supplements and Workouts
Fat Burner supplements are everywhere these days. But do they really work? Jerry Brainum warns that fat burners are not miracle pills. They do not burn fat at all. Instead, they help mobilize fat. So in order for a fat burner to work – you absolutely need to exercise. Taking a fat burner but not exercising will do absolutely nothing for your fat loss journey.
In addition to fat burner supplements, caffeine is also a great substance to help mobilize fat. This is good news for all those coffee drinkers out there. Studies have shown that approx. 3-4 cups of coffee per day can help improve fat loss when you exercise.
Wrap Up
Jerry Brainum goes into far more detail about the best factors to help improve fat loss during a workout. However, as he states at the very top – exercise is the least effective way to lose weight. A proper diet and lifestyle change is most important to meeting your weight loss goals.
However, if you want to give yourself an extra edge alongside your diet – Jerry Brainum’s guide using past research studies will help you optimize your fat loss during a workout. Make sure to watch the entire episode of Straight Facts for the full details above. And don’t forget to visit Generation Iron every Wednesday for new episodes each week!