Tag: Bodybuilding
Jim Stoppani: Can You Spot Reduce Stubborn Body Fat With This Science-Backed Technique?
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Jim Stoppani talks about the myth of spot reducing stubborn body fat… and the one promising study that might turn the myth into a reality
Everyone from bodybuilders to the average Joe wishes that stubborn body fat can be reduced. But science has proved time and time again that this is impossible. No, doing crunches will not burn belly fat (though it will strengthen your core and abs). This is disappointing for those who have a muffin top they are trying to lose. But it’s also a real challenge for bodybuilders who need to keep their physique in perfect proportion despite lagging body parts. That’s why we turned to Jim Stoppani for some enlightenment in regards to burning stubborn body fat. In our latest GI Exclusive, Jim Stoppani reveals a study that just might prove spot reducing fat is finally possible.
Not everyone gains weight evenly. While some my gain wait uniformly, others have fat that parks in random and frustrating places. Whether it’s a pot belly, love handles, or fatty thighs. Disproportionate weight gain is annoying at best and self-hating at worst. It can make off the rack clothing hard to fit and shopping challenging. It can make you feel bad about your self image. To be frank, it sucks. So it’s no surprise that so many individuals turn towards spot reduce tactics, plans, and products. None of them work, mind you, but people want so desperately to find an answer they buy in.
Jim Stoppani also points out that this poses an additional challenge for competitive bodybuilders during contest prep. The main goal after bulking is to cut down and perfect an aesthetic symmetrical physique. But if you have genes that hang fat in some places longer than others – cutting weight becomes more challenging. How do you cut fat in your quads without reducing size in your chest or arms? It’s part of the meticulous challenge of being a bodybuilder.
While Jim Stoppani agrees that, in general, spot reducing fat is not possible. He did come across one study that might change the game if it can be corroborated and repeated with the same success.
Can extremely high weightlifting volume spot reduce fat?
Jim Stoppani dives into a study that had subjects do extremely high reps of leg extensions. And by extremely high, he’s talking about 100+ reps. What the study showed is that the high rep exercise pulled from the body’s fat for energy. This is typical especially when carb or glucose stores are low before an exercise. But what was interesting of note – is that the study was able to track where the fat stores were coming from. The study showed that the fat was being burned specifically from the quads.
Jim Stoppani explains that this method was essentially cardio with leg extensions. And that one can assume based on this study – that the same kind of high rep exercise on any body part can produce the same results. Now this would need to be studied further – but it showed promise that spot reducing fat may be possible.
Is this something that can translate into competitive bodybuilding? That remains to be seen. It’s also not clear how effective that targeted fat loss is. How much fat is being burned from the area? Would other areas of the body still reduce in size? That would still be a problem for mass monster bodybuilders during contest prep.
Likely, there is no silver bullet to magically spot reduce fat. And while this might not be helpful for a pro bodybuilder – the high rep weightlifting tactic might be good for the average joe looking to trim down a pot belly and not worried about a perfect symmetrical physiue.
Wrap Up
The truth behind most exercise principles is that there is no easy way to stay fit. And there is no easy way to build muscle. However, these kind of tips and techniques can perhaps make a difference in the long run. It’s still challenging. It still requires consistency and focus. But perhaps this new study provided by Jim Stoppani can change the game for those who have long struggled to remove stubborn body fat.
You can watch Jim Stoppani go into full detail in our latest GI Exclusive interview segment above! And make sure to check in every Monday for new explainer videos with Jim Stoppani each week!
Big Ramy Shares Physique Update, Announces Guest Posing Appearance At Pittsburgh Pro
Big Ramy vows to bring the best version of himself to this year’s Olympia.
The race for No. 3 is on for Big Ramy and he believes he will bring the best version of himself to the 2022 Olympia. The reigning two-time Olympia champion is not one for social media but recently shared a physique update to show off his progress to this point. Big Ramy also announced that he will be at the Pittsburgh Pro as a guest poser.
Big Ramy took to Instagram to share this update and speak to his fans. He outlined how it is difficult to keep up some of this progress during Ramadan but that is something he has dealt with for years now. He has done it successfully winning back-to-back Olympia titles in 2020 and 2021. The show will return to Las Vegas in December and this is where Big Ramy will go for the three-peat.
The Pittsburgh Pro will take place on May 7 this year. Big Ramy also explained how he is excited to return to the United States and appear on stage during the show as a guest.
“New Update from April 17th! I know I haven’t been very active on social media lately and I apologize to all of you for that. From now on you’ll see more of me I promise you guys. This update is from yesterday and I want to post them to let you all know I’m training and putting in the work,” big ramy wrote in his caption.
“It’s not easy during Ramadan but I know my job is to get it done regardless of not eating and drinking as much as usual. My goal for this years Olympia is to present the best Big Ramy ever and that is why I’m working very hard. I’m looking forward to coming to the USA to guest pose at the Pittsburg Pro May 7th 2022. Thank you all for your continued support I really appreciate it so much. Now let’s go for No 3.”
The Men’s Open division has been dominated by the likes of Big Ramy, Brandon Curry, and Hadi Choopan. This was the top three in last year’s competition. Up-and-comers like Nick Walker and Hunter Labrada also have their eyes on making a jump and taking down Big Ramy.
Entering the 2021 show, Big Ramy was seen as unbeatable because of his pure size and conditioning. Now, he continues to be a mass monster and believes that he can show up to Vegas even better than he looked in Orlando. If this happens, it will be tough once again for competitors to top his physique.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
2022 Wasatch Warrior Pro Results
Myron Griffin, Nicole Zenobia Graham, and Ashley Kaltwasser earn victories at the Wasatch Warrior Pro!
The 2022 Wasatch Warrior Pro took place on Saturday in Salt Lake City, UT with winners earning qualification for the Olympia. In the end, Nicole Zenobia Graham was victorious in Figure while Ashley Kaltwasser and Myron Griffin also won their respective divisions.
This is the third victory of the season for Kaltwasser. She was also victorious during the Legends Pro and Golden State Pro. During the 2021 Olympia, Kaltwasser finished third and solidified herself as one of the top competitors in the Bikini division. Zenobia Graham is coming off a fourth-place finish at the Arnold Classic and will return to the Olympia, where she was a top-five competitor last year.
Griffin finished second at the Golden State Pro and was able to take a step up during this competition. He will now have a chance to compete at the Olympia against some of the top competitors in the world.
There were a total of three divisions at the Wasatch Warrior Pro with winners vying for a qualification to the Olympia. The full results from the event have been announced. Check out our full breakdown of the IFBB Chicago Pro 2021 results below.
2022 Wasatch Warrior Pro: All Division Winners
Men’s Physique: Myron Griffin
Figure: Nicole Zenobia Graham
Bikini: Ashley Kaltwasser
2022 Wasatch Warrior Pro Breakdown
Men’s Physique
First Place – Myron Griffin
Second Place – Ashley Patillo
Third Place – Antonio Smothers
Fourth Place – Franky Yan
Fifth Place – Anthony Chinakwe
Sixth Place – Jamal Everette
Seventh Place – Mike Stripling
Eighth Place – Alexander Rogers
Ninth Place – Alan Olvera
Tenth Place – Patrick Martin
Bikini
First Place – Ashley Kaltwasser
Second Place – India Paulino
Third Place – Lawna Dunbar
Fourth Place – Peyton Hunton
Fifth Place – Francesca Stoico
Sixth Place – Jacqueline Cheney
Seventh Place – Lexus Redmond
Eighth Place – Vanessa Guzman
Ninth Place -Chantel Hall
Tenth Place – Tara Grier
Figure
First Place – Nicole Zenobia Graham
Second Place – Bojana Vasiljevic
Third Place – Shanice Abrams
Fourth Place – Kim Clark
Fifth Place – Latoyia Farley
Sixth Place – Rita Villarreal
Seventh Place – Maude Exantus
Eighth Place – Nina Pacchia
Ninth Place – Angelika Chapman
Tenth Place – Destinee Silva
2022 Wasatch Warrior Pro Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the IFBB Wasatch Warrior Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
2022 Houston Tournament Of Champions Results
Darwin Uribe was victorious during the 2022 Houston Tournament of Champions!
The Houston Tournament of Champions took place over the weekend and was highlighted by the Classic Physique division. In the end, it was Darwin Uribe who was victorious and will have a chance to compete in December.
The Classic Physique division is quickly taking over bodybuilding and growing in popularity year by year. Uribe won the 2021 Chicago Pro and earned another victory in Houston. He will now have a chance to compete with the likes of Chris Bumstead and Terrence Ruffin on the Olympia stage.
Classic Physique was on display at the Houston Tournament of Champions with the winner vying for a qualification to the Olympia. The full results from the show have been announced. Check out our full breakdown of the Houston Tournament of Champions results below.
2022 Houston Tournament of Champions Breakdown
First Place – Darwin Uribe
Second Place – Tommy Clark
Third Place – Lamar Shaw
Fourth Place – Kenneth Owens
Fifth Place – Jeremy Dutra
Sixth lace – Damien Patrick
Seventh Place – Jonathan Jimenez
Eighth Place – Bartley Weaver
Ninth Place – Jared Keys
Tenth Place – Tony Davis
2022 Houston Tournament of Champions Official Score Card
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2022 Houston Tournament of Champions. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
2022 St. Louis Pro Results
Marissa Andrews and Rachel Daniels were victorious during the 2022 St. Louis Pro!
The 2022 St. Louis Pro took place over the weekend with more competitors earning qualification to the 2022 Olympia, which will take place in December in Las Vegas. There were two divisions that highlighted the event. In the end, Marissa Andrews took home the Wellness title while Rachel Daniels won Women’s Physique.
Andrews is an up-and-comer in Wellness with just a handful of shows under her belt. She earned her Pro Card after winning the 2021 NPC Junior USA Championships. Andrews made her debut at the Chicago Pro last season and will not have a chance to show what she can do on the biggest stage come the end of the year.
This was Daniels’ first competition since the 2020 Olympia, where she finished seventh in Women’s Physique. She earned qualification that year winning the New York Pro and will now have a chance to return.
There were a total of two divisions at the St. Louis Pro with winners vying for a qualification to the Olympia. The full results have been announced. Check out our full breakdown of the 2022 St. Louis Pro results below.
2022 St. Louis Pro: All Division Winners
Women’s Physique: Rachel Daniels
Wellness: Marissa Andrews
2022 St. Louis Pro Breakdown
Women’s Physique
First Place – Rachel Daniels
Second Place – Daniely Castillo
Third Place – Christelle Zarovska
Fourth Place – Justine Albert
Fifth Place – Jennifer Faccinto
Sixth Place – Virginia Macon
Seventh Place – Victoria Flores
Eighth Place – Farrah Faulkner
Wellness
First Place – Marissa Andrews
Second Place – Devone Martin
Third Place – Mia Samuels
Fourth Place – Tatum Schneidmiller
Fifth Place – Kat Williams
2022 St. Louis Pro Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2022 St. Louis Pro. Make sure to check out our full IFBB Pro results page from this year and previous years right here to catch up on any action you may have missed!
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
2022 Charlotte Pro Results
Benquil Marigny and Ashlyn Little were victorious during the 2022 Charlotte Pro!
The 2022 Charlotte Pro took place over the weekend with more competitors earning qualification to the 2022 Olympia, which will take place in December in Las Vegas. There were two divisions that highlighted the event. In the end, Benquil Marigny that took home the Men’s Physique title while Ashlyn Little won Bikini.
Marigny continues to improve during his time as a professional. He has not made it to the Olympia yet but will be able to make his debut come December. Marigny competed twice in 2021, highlighted by a fourth-place finish at the Hurricane Pro.
This will be the third consecutive Olympia appearance for Little, who qualified last year winning the GRL PWR Pro. The Bikini division is becoming one of the largest in the sport and that was on display in Charlotte. Little defeated the likes of Alessia Facchin and Lucia Malavaze to earn her qualification.
There were a total of two divisions at the Charlotte Pro with winners vying for a qualification to the Olympia. The full results have been announced from the event. Check out our full breakdown of the 2022 Charlotte Pro results below.
2022 Charlotte Pro: All Division Winners
Men’s Physique: Benquil Marigny
Bikini: Ashlyn Little
2022 Charlotte Pro Breakdown
Men’s Physique
First Place – Benquil Marigny
Second Place – Eddie Lusk III
Third Place – Christopher Barr
Fourth Place – Cam Harris
Fifth Place – Brett Mario Jackson Jr.
Sixth Place – Joshua Goforth
Seventh Place – Rodrick Clark
Eighth Place – Reynel Chavez Pulido
Ninth Place – Joshua Petrecky
Tenth Place – Sharif Reid
Bikini
First Place – Ashlyn Little
Second Place – Lucia Malavaze
Third Place – Alessia Facchin
Fourth Place – Vania Auguste
Fifth Place – Liana Martinez
Sixth Place – Rachael Oberst
Seventh Place – Rachel Linares
Eighth Place – Sierra Swann
Ninth Place – Joside Jean-Yuncker
Tenth Place – Erin Dennis
2022 Charlote Pro Official Score Cards
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
This is How To Shorten Your Recovery Time Between Workouts
Shorten Your Recovery Time Between Workouts With Theses Steps
The work for your dream physique doesn’t end when you walk out of the gym. Contrary to popular belief, you don’t build muscle when you workout. You break muscle tissues while you train and build muscles when they recover while you’re resting outside the gym.
You need to speed up your recovery between workouts to reach your goals faster. Among many other problems, a slow recovery period can cause an injury. Mastering the recovery game will make sure you don’t leave any gains on the table.
Adequate Sleep
Your body recovers the most when you’re deep asleep. We can’t overstate the importance of a good night’s sleep. No matter how busy you are, you need to get 6-8 hours of quality sleep for quicker recovery times and maintaining a healthy nervous system.
Don’t be the person who wears their short sleep times as a badge of honor. Take the necessary steps like switching off your phone, dimming the lights well in advance of your bedtime or taking a hot water shower, if necessary.
Focus on Your Diet
The role of a well-balanced diet is indispensable in recovering between workouts. Maintain the right proportions of the three macronutrients (carbs, protein, and fats) in your diet as per your fitness goals.
Right after you finish your workout is the key time to eat a protein-rich diet to kick-start your recovery process. On the days you go harder than usual in the weight room, remember to load up on extra carbs. Making small adjustments like these are critical to a faster recovery.
Hydrate
Our bodies are 70% water, and yet many people make the mistake of not drinking enough water throughout the day. Drinking water can help rid your body of toxins and can prevent dehydration lead headaches, acne, etc.
You need to stay away from dehydration as it can lead to sore and painful muscles. Your goal should be to drink a gallon of water every day. Drinking the recommended amount of water can also help promote cardiovascular health and lead to healthier looking skin.
Stretch Every Day
Stretching is one of the most overlooked aspects of working out. Many people think stretching is not for bodybuilders and completely ignore it. Stretching out your muscles after workouts can aid muscle recovery and help in preventing future injuries.
You can improve your mobility and get rid of joint pains by stretching. It’s better to stretch after training than to apply ice packs after you pop a muscle while working out because of stiffer joints and muscles.
Supplementation
Supplements can be incredibly efficient in speeding your recovery between workouts. There are different types of supplements you can use for better recovery. You can use a BCAA supplement during your training session to start your recovery process.
A protein shake right after your workout will be soaked by your muscles like a sponge which can help in speeding up your recovery. A glutamine supplement before you hit the sack can help in repairing your muscles while you sleep.
How much water do you drink in a day? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Jeremy Buendia Physique Update: Will There Be A Return To Classic Physique?
Jeremy Buendia hinted at a possible return during his latest physique update.
Jeremy Buendia knows a thing or two about competing at the Olympia. From 2014-2017, Buendia reigned as the Men’s Physique champion. He has taken some time off during retirement but is back to training hard in the gym. During a recent physique update, Buendia might have hinted as a return to Classic Physique.
Buendia finished fourth during the 2018 Olympia before announcing his retirement. He announced a return in 2020 but was unable to make it back to the stage. Now, while this is not an official announcement, he seems to be discussing the possibilities on social media.
“Feeling more motivated than ever to get to work and keep making more improvements. I know I’m still capable of being a lot better than this. Im going to anchor down on my diet and really focus on making this comeback happen. Appreciate all the support & encouragement today. Feels good to be back you guys. I’ve learned from my past, and I’m looking forward to doing it the right this time around. ???”
This post, along with others, have gained the attention of athletes in the world of bodybuilding.
When asking if he will appear in Classic Physique in the comments, Jeremy Buendia kept the door open.
“We’ll see in the future. I’ve always been a bodybuilder at heart & I love to pose. So let’s see if I can pack on the mass needed without going over my weight limit. I think my weight cut off is 180, & i competed in 2017 at 184, & I’m bigger now,” Buendia commented.
Jeremy Buendia is a decorated competitor in bodybuilding but might not be done yet. He explained how he was bigger than he used to be and could make the switch to Classic Physique.
If this happens, there will be plenty of eyes on his performance. What we know is that he has the experience and drive needed to make a successful return.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Danairo Moore Profile & Stats
The biography, life, and accomplishments of Danairo Moore
Danairo Moore is an African American International Natural Bodybuilding Association (INBA)/Professional Natural Bodybuilding Association (PNBA) Men’s Physique competitor born on November 16, 1983.
Danairo Moore has a multi-media contract with Generation Iron, Iron Man Magazine, and INBA PNBA. A multi-media contract gives athletes opportunities such as promotions, branding building (social media posts, write-ups, and photoshoots), special guest appearances, and posing and seminar sessions.
Below is a complete breakdown of Danairo Moore’s profile, stats, biography, training, and diet regimen.
Full Name: Danairo Moore
Weight
Height
Date Of Birth
195-220 lbs
6’3”
11/16/1983
Division
Era
Nationality
Men’s Physique
2010
African American
Biography
On November 16, 1993, Danairo Moore was born in Kankakee, IL. Danairo Moore knew he was an athlete from the beginning. Moore says that basketball was his passion, but Daniro Moore confesses to being better at football. Boxing was another sport Moore enjoyed; it was a sport he and his father watched together.
Moore’s father passing away from cancer led Moore through a few mental battles. Then, Moore ran into a local gym owner, Mike Neumann, who introduced him to the sport of bodybuilding. Moore never looked back since then and loved the sport.
Danairo Moore went the natural bodybuilding route because he was drug-free all his life, and being an advocate for health and fitness is a lifelong dream of his. After picking up, bodybuilding Moore underwent an astonishing transformation.
He’s done well in his natural bodybuilding career thus far, and Natural Olympia is the only competition he’s placed outside the top three. Although, he was able to clinch a spot in the top ten. And the competition is fierce in the division he competes in – Men’s Physique.
Competition History
Below is an overview of Danairo Moore’s competition history.
2021 Diane Kakos Battle Against Cancer – 2nd
2021 World Cup – 3rd
2020 North American – 3rd
2020 Minnesota Mayhem – 2nd
2020 Natural Olympia – 9th
2019 Diane Kakos Battle Against Cancer – 2nd
2019 North American – 1st
2019 Natural Olympia – 9th
Danairo Moore’s Training
Danairo Moore trains six days a week and splits his routine up into back Monday, chest Tuesday, legs Wednesday, chest and back Thursday, shoulders and arms Friday, and back again Saturday.
Below is a video of him performing front squats.
https://www.instagram.com/reel/Cb7wMCvPFjl/?utm_source=ig_web_copy_link
Favorite Exercises
Regarding Danairo Moore’s favorite exercises, he stated:
“My favorite exercise are pull-ups, front squats, and deadlifts.”
Nutrition
When it comes to food, Moore said:
“My nutrition is the same all year round. Of course, I intake more calories during the off-season, especially after a long year of competing. Over the years, I’ve been following the Cory Gregory diet called Anabolic Fasting, which is intermittent fasting combined with the anabolic diet created by Dr. Mauro DiPasquale.”
Supplements
“I use Max Effort Muscle, and I use Rule One supplements too.”
Personal Life
Danairo Moore loves to read, travel, and watch basketball (he’s a “Black Mamba” fan), football, and boxing. But, of course, Moore will never pass up an opportunity to hang out with a loved one. And sometimes, you’ll find Moore watching old movies or napping if he isn’t clashing around metal plates.
Victor Martinez Pays Tribute To Cedric McMillan & Shares Favorite Memory
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Victor Martinez shares some memories with Cedric McMillan highlighting his intense focus and playful sense of humor
On April 12, 2022 the bodybuilding world lost another fantastic and vibrant bodybuilder – Cedric McMillan. He passed away at 44 years old, far too young and one of many over the past year that have left too soon. Many in the bodybuilding community have been paying tribute and sending condolences since the news was announced. After a training session at the Generation Iron Personal Training Facility, Victor Martinez recorded a video paying tribute and sharing some stories about the late Cedric McMillan.
While Victor Martinez was not extremely close with the bodybuilder, he had spent time with him a small handful of times. Two moments in particular took place at the Arnold Classic. Once in 2019 and a second time in 2021.
Many knew Cedric McMillan from his on stage persona – a very focused and thoughtful bodybuilder that aimed to make big changes to the sport with his more classic style physique. Despite the new Classic Physique division, McMillan remained in the Men’s Open category – seemingly looking to prove a classic style physique can stand tall as champion. He proved just that in 2017 when he won the Arnold Classic.
But despite this introspection and focus – Cedric McMillan was also a playful and funny man. This was seen in his interactions with Arnold Schwarzenegger after winning the 2017 Arnold Classic. It’s that side of McMillan that Victor Martinez focused on in his memories of the late bodybuilder.
Victor Martinez admitted that before meeting Cedric McMillan, he “never knew how to read him.” So his sudden witty bouts of humor surprised him on numerous occasions. One came in 2019 at the Arnold Classic. McMillan looked focus about to step on stage. As a sort of courtesy/small talk, Martinez asked him, “Are you alright?” Without a beat, McMillan responded with a grin, “You expect me to be Poppy Joe and laughing?” Victor Martinez appreciated both his humor and focus in the moment. Two qualities that would come to define the champion bodybuilder (alongside his fantastic physique).
Victor Martinez then shares a second story from last year’s 2021 Arnold Classic. Though neither were competing, they had an opportunity to speak and catch up backstage. Martinez had noticed that Cedric McMillan was working on building some sort of project on social media. Martinez asked him about it and McMillan responded, “Well, Vic, if you build something you probably have less kids.” Another funny quip without a beat.
While McMillan’s humor was evident on stage – his more focused and serious side normally took the lead. Which is why in his final words during his tribute message, Victor Martinez wanted to remember the light and humor behind Cedric McMillan’s personality:
“If you took him serious, you probably took him too serious. But he was a standup guy… and every word that came out of his mouth was nothing but truth. I wish everybody was like that. Cedric, miss you bro.”
– Victor Martinez
Cedric McMillan’s loss is yet another tragic moment in a rough to years for the sport of bodybuilding. Generation Iron would like to once again send condolences to the friends and family of McMillan at this time. As Victor Martinez said – he was a stand up guy and will truly be missed.