Tag: Bodybuilding
10 Best Bodyweight Exercises For Building Muscle
The 10 Best Bodyweight Exercises
Contrary to the popular belief, you don’t always need added resistance for building muscle mass. If you’re just starting to workout, you’d be better off starting with bodyweight exercises. Your own bodyweight is enough to shape your muscles.
With the growing popularity of calisthenics, bodyweight exercises have become even more popular. Performing bodyweight exercises are way more convenient than using dumbbells and barbells. You can do the bodyweight workouts in the convenience of your homes.
1. Pushups
Pushups are one of the first exercises people learn to perform for building muscle mass. This exercise helps with building size, strength, and definition in your chest. You can perform different variations like diamond, close-grip, wide-grip pushups to target your chest from different angles.
2. Pull-Ups
Pull-ups are the ultimate test of your upper body strength. If you are a beginner, it might be hard for you to perform bodyweight pull-ups. Ask someone for a spot or use an assisted pull-up machine until you build strength in your arms.
3. Squats
Squats are one of the most important exercises. It is a compound (multi-joint) exercise which targets multiple muscles. Squats help in building overall strength and will make you stronger at other exercises as well.
4. Dips
You can perform the dips on parallel bars if you have an access to them at the park near your home or at your gym. You could also use a chair at your home or a bench in a gym to perform the dips. Dips target your chest and triceps.
5. Walking Lunges
If you like going for walks, you might want to add walking lunges to your routine. Lunges target your lower body and will help in getting your legs in shape. You could also perform standing lunges if you plan on performing them indoors.
6. Step-Ups
We are not limiting ourselves to upper body exercises and are taking an overall approach to bodyweight exercises. Your legs are the foundation of your body. Step-ups help in developing your quads, hamstrings, and glutes.
7. Donkey Kicks
Donkey kicks are the ultimate glute exercise. This exercise isn’t only for women, men can use some booty gains as well. Assume the starting position on all fours. Begin to lift your right leg, knee staying bent, foot staying flat, and hinging at the hip. Use your glute to press your foot directly toward the ceiling and squeeze at the top. Ensure your pelvis and working hip stay pointed toward the ground.
8. Calf Raises
Calves are one of the most stubborn muscle groups. You don’t need to use added resistance for developing your calves. Mimic the motion of a ballerina, stand on your toes, hold and squeeze your calves at the top of the movement for the best results.
9. Handstand Pushups
Broad shoulders are the epitome of a chiseled physique. Only a few other exercises target the shoulders like the handstand pushups. If you can’t perform a handstand pushup, use a wall for support or ask someone for a spot.
10. Planks
No physique can be deemed complete without a ripped midriff. Planks are the perfect exercise to target your core. A strong core can help you lift heavier weights as it stabilizes your body. Make sure you don’t let your crotch hang lower than your body or form a bridge while performing planks.
Which other bodyweight exercises should be on the list? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Dwayne “The Rock” Johnson Photos Which Will Motivate You to Hit the Gym
Dwayne “The Rock” Johnson Photos Which Will Motivate You to Hit the Gym
The Rock is one of the most inspirational peoples of our time. If you ever find yourself dragging your feet, a scroll through Dwayne Johnson’s Instagram feed should be enough to pump you up.
The Rock started out as a football player and then made his way into the WWE (then WWF), before making it big in Hollywood. Johnson is amongst the most widely recognized and humble celebrities.
Photos of The Rock to Motivate You
The Rock travels with his own gym. The Iron paradise has all the equipment you would ever need to train any muscle group. The picture above is from his ‘portable’ gym which travels with him.
The physique Dwayne Johnson has is the result of intense workouts. The Rock has had multiple injuries and surgeries, but they couldn’t stop him from improving his physique with every passing year.
Clanging and Banging
Johnson has a partnership with Under Armour. His Project Rock brand has become Under Armour’s number one seller worldwide. These numbers say something about The Rock’s popularity.
If you’ve ever wanted to try Johnson’s workout, he lays it out for you in this video. The Rock is solid as a rock and strong as a bull. He can move serious weights with a perfect form.
The Rock takes no off days. Even while he is traveling around the world, he hits the gym first thing after landing to kick jet lag. Dwayne is a fan of bodybuilding and is seen at big shows like Mr. Olympia.
The Hardest Worker in the Room
When was the last time you saw such jacked forearms on a movie star? The Rock isn’t just another celebrity, he’s the ‘people’s champ’. Johnson has a heart of gold and you’ll often see him go out of the way for his fans.
Some people might think it’s easier for The Rock because he’s such a big star. It is actually the other way around. The more successful The Rock gets, the harder it is for him as he’s setting higher standards for himself to beat.
It was time for a transformation picture. The Rock has been successful in transforming his physique for his movie roles. The picture in the right is from the sets of the movie Pain & Gain.
The Rock’s quads can put a pro bodybuilder to shame. The legs are the foundation of your body. You can’t have a strong upper body without strong legs. Follow Johnson’s lead and start to love training your legs.
Johnson’s Instagram feed is a paradise for bodybuilding lovers. It’s great to see one of the biggest Hollywood stars is into the fit lifestyle. We believe The Rock will inspire many people to transform their physiques and their lives.
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Finish your week strong. It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. And after the man leaves the arena, he will then pour fine tequila ? on his oatmeal and brown sugar because he’s also kinda f*cking crazy and finds that concoction delicious. Excerpt from one of my favorite speeches from one of my favorite Presidents. I may or may not have made up the last sentence.. ??? it’s conjecture at this point. #ManInTheArena #Roosevelt26 #DareGreatly #AndGetToWork
A post shared by therock (@therock) on Nov 2, 2018 at 3:49pm PDT
We think it’s enough motivation for now. It’s time to get off of your butt and as The Rock likes to say ‘Get to work.’ Head to the gym and make it the best workout of your life.
Which is your favorite The Rock movie? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Instagram.
2021 Bigman Weekend Pro Spain Results
Angel Calderon wins Men’s Bodybuilding at the 2021 Bigman Weekend Pro Spain!
The 2021 Bigman Weekend Pro Spain concluded on Sunday with 10 divisions handing out qualification to the 2022 Olympia. Alicante, Spain was the site for athletes from all over the world to show what they can do on stage.
The event was highlighted by the Men’s Open division where Angel Calderon took home first place. He was able to get the better of Emir Omeragic, who finished second and bronze-medal winner Dani Kaganovich. Other categories include Classic Physique, Men’s 212, Bikini, and Fitness.
The full results from the 2021 Bigman Weekend Pro Spain have been announced. There were a total of 10 golds handed out to give some competitors qualification for the biggest competition of the year. Checkout the full results from the show along with official score cards!
2021 Bigman Weekend Pro Spain: All Division Results
Men’s Bodybuilding: Angel Calderon
Men’s 212: Oleh Kryvyi
Classic Physique: Jose Mete Bueriberi
Men’s Physique: Alessandro Cavagnolo
Women’s Bodybuilding: Nadia Capotosto
Fitness: Minna Pajulahti
Figure: Tereza Linhartova
Bikini: Ivanna Escandar
Women’s Physique: Anne-Lorraine Mohn
Wellness: Juliana Esteso
2021 Bigman Weekend Pro Spain Breakdown
Men’s Bodybuilding
First Place – Angel Calderon
Second Place – Emir Omeragic
Third Place – Dani Kaganovich
Fourth Place – Mohammed Nsour
Fifth Place – Eduardo Rodriguez
Sixth Place – Morgan Aste
Men’s 212
First Place – Oleh Kryvyi
Second Place – Morteza Mashayekh Kordkola
Third Place – Naser Mohammed
Fourth Place -Daniel Sticco
Fifth Place – Samir Troudi
Sixth Place – Vladimir Iakolev
Classic Physique
First Place – Jose Mete Bueriberi
Second Place – Jesus Rodriguez Sendra
Third Place – Julian Castano
Fourth Place – Ayham Alaws
Fifth Place – German Pastor
Sixth Place – Ruben Lopez Reyes
Men’s Physique
First Place – Alessandro Cavagnolo
Second Place – Emile Walker
Third Place – Daniel Leone
Fourth Place – Jeffrey Darko
Fifth Place – Ammar Shlash
Sixth Place – Furkan Er
Women’s Bodybuilding
First Place – Nadia Capotosto
Second Place – Yesenia Garcia Speck
Third Place – Felicia Spatarescu
Fourth Place – Ivana Dvorakova
Fifth Place – Sonia Cabre Pasani
Sixth Place – Claudia Mocciaro
Fitness
First Place – Minna Pajulahti
Second Place – Giorgia Foroni
Third Place – Abbie Elsner
Fourth Place – Corrine Elizabeth Bean
Fifth Place – Susana Beatriz Cacavieli
Figure
First Place – Tereza Linhartova
Second Place -Gabriela Linhartova
Third Place – Annelios Charlotte
Fourth Place – Veronica Gallego Garcia
Fifth Place – Zulfiya Bityeva
Sixth Place – Isabel Vigo Smith
Bikini
First Place – Ivanna Escandar
Second Place – Ashley Kaltwasser
Third Place – Elisabet Vang
Fourth Place – Stine Hansen
Fifth Place – Rukiye Solak
Sixth Place – Tatiana Lanovenko
Women’s Physique
First Place – Anne-Lorraine Mohn
Second Place – Caroline Alves Dos Santos
Third Place – Mireia Henriquez
Fourth Place – Jeanette Johansson
Fifth Place – Alida Opre
Sixth Place – Jeannine Gross
Wellness
First Place – Juliana Estesto
Second Place – Leonida Ciobu
Third Place – Neride Garcia
Fourth Place – Michelle Capponi
Fifth Place – Figen Sahin
Sixth Place – Aysegui Besli
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Bigman Weekend Pro Spain. 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.
2021 Musclecontest Brazil Pro Results
Felipe Fierro wins the 2021 Musclecontest Brazil Pro! Get the full results here.
The 2021 Musclecontest Brazil Pro was the most recent contest to hand out a qualification to the 2022 Olympia. Competitors from five divisions gathered in Brazil hoping to earn the chance to compete during the biggest competition of the year.
The highlight of the night was the Men’s 212 category where Felipe Moraes took the first place spot against competitors such as Fabricio Moreira (2nd) and Felipe Fierro Lobos (3rd) among others. Other categories in competition were Classic Physique, Men’s Physique, Bikini and the relatively new Wellness division.
The full results have been announced from the 2021 Musclecontest Brazil Pro. There are five new athletes who will be on stage next December during the Olympia. Checkout the full results from the show along with the official score cards below!
2021 Musclecontest Brazil Pro: All Division Winners
Men’s 212: Felipe Moraes
Classic Physique: Coming soon!
Men’s Physique:Vinicius Mateus
Bikini: Cristiane Silveira
Wellness: Francielle Mattos
2021 Musclecontest Brazil Pro Breakdown
Men’s 212
First Place — Felipe Moraes
Second Place — Fabricio Moreira
Third Place — Felipe Fierro Lobos
Fourth Place — Andre Luiz Dos Santos
Fifth Place — Christyan Adonay Gomez Ramos
Sixth Place — Peter Ciccone
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Classic Physique
Coming Soon!
First Place –
Second Place –
Third Place –
Fourth Place –
Fifth Place –
Sixth Place –
Men’s Physique
First Place — Vinicius Mateus
Second Place — Diogo Montenegro
Third Place — Carlos De Oliveira
Fourth Place — Rafael Oliveira
Fifth Place — Anderson da Silva Arruda
Sixth Place — Rodrigo Oliveira
Bikini
First Place — Cristiane Silveira
Second Place — Gessica Brun
Third Place — Halanna Jully
Fourth Place — Mirian Barbosa
Fifth Place — Herlayne Braga
Sixth Place — Ana Paula Baggio
Wellness
First Place — Francielle Mattos
Second Place — Angela Borges
Third Place — Rayane Fogal
Fourth Place — Rafaelle Zen
Fifth Place — Laleska Bruschi
Sixth Place — Carolina Santana Nunes Vila
2021 Musclecontest Brazil Pro Official Score Cards
Generation Iron wishes to congratulate all the great athletes who earned a win at the 2021 Musclecontest Brazil 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!
5 Ways To Boost Your Pump in the Gym
Get a Muscle Pump in the Gym
As bodybuilders and fitness enthusiasts, we’re always chasing a good pump in the gym. A muscle pump is the result of blood and lactic acid rushing into your muscles. Nothing can match the satisfactory feeling of leaving the gym with a muscle ripping pump.
For beginners, and advanced people alike, getting a muscle pump isn’t as simple as it might sound. A pump is essential to bodybuilding as it first tears the muscles down by expanding them and at the same time also helps in repairing by taking nutrients through blood.
1. Pre-Workout Supplements
Supplements are a big aid in bodybuilding. Pre-workout supplements containing nitric oxide can help you in achieving a muscle tearing pump. Nitric oxide might also help in improving your workouts by delaying fatigue and decreasing muscle soreness.
Pros use pre-workout supplements not only to get a pump but also to get a laser-sharp focus and improved strength and stamina. If you feel exhausted after a couple of sets into your workout, there is no way you can achieve a pump you can write home about.
One great pre-workout to consider is National Bodybuilding Co. Stage Ready Pre-Workout which won our GI Supplement Award for Best Pre-Workout. With highly researched and clinically dosed ingredients, this pre-workout has proven results with muscle pumps, cognitive focus, and intensity. A great pre-workout can boost your training and see huge muscle growth while giving solid energy and Stage Ready Pre-Workout is a great choice.
Check out GI Supplement Awards National Bodybuilding Co. Stage Ready Pre-Workout here.
You can also check out our official review guide of the best pre-workout supplements on the market right here.
2. Advanced Training Techniques
There are possibilities you might stop experiencing a pump after you’ve been working out for some time. If you’ve been following the same training program, chances are your muscles have adapted to it.
You need to spice up your workouts using advanced training techniques like supersets, drop sets, giant sets, rest-pause sets, etc. Changing up the tempos of your reps can also be incredibly useful as it will shock your muscles.
The next time you’re squatting, take three seconds on the way down, hold and pause at the bottom for two seconds, and blast up to the starting position in a second (3-2-1). You can also experiment with the tempos, for eg, (3-3-3), (1,1,2,), etc. Apply this technique to any and every exercise and be ready to get your mind blown by the pump.
For more advanced guides to exercises like the squat – check out our Bulgarian Squat guide right here to take your workout to the next level.
3. Mind-Muscle Connection
A lack of mind-muscle connection is one of the biggest reasons people don’t get a pump in the gym. Working out isn’t about going through the motions. The mind-muscle connection can be a problem, especially for the beginners.
If you’re doing a bicep curl, you need to ‘become’ your bicep. If you’re a beginner, looking at your biceps in the mirror will help you focus on your biceps. Squeeze and contract your guns at the top of the movement with every rep.
If you’re still having problems with establishing a mind-muscle connection, asking someone to gently tap on your biceps while you perform your exercises can help you in focusing on your pythons.
For more detailed information, check out our official guide with six ways to improve your mind-muscle connection.
4. BFR Training
Blood flow restriction (BFR) training will give you a pump you’ll remember for days. In BFR training, you tie elastic bands on your target muscles while performing your exercises. Doing this will let the blood enter your muscles but will delay the exit, giving you a mean pump.
You might need to increase the number of reps and slow down the movement, giving enough time for the blood to enter your muscles. Getting used to the BFR training can take some time as you need to get the tightness of the bands right, which can take a couple of tries.
5. Take it Easy
Sometimes people deprive themselves of a pump by trying too hard. You don’t need to lift super heavy or do too many reps to achieve a muscle altering pump. Doing 10 reps with a lightweight, proper form and squeezing the life out of your muscles with every rep can get you an insane pump.
Higher volume and intensity aren’t always the answers when it comes to making progress in the gym. Bodybuilding isn’t about lifting the most weight, it’s about putting the optimal amount of tension on your muscles, so they’re forced to grow, and getting a pump in your workouts can be a good indicator for it.
Recovery is also important as well. It’s the time your muscles repair and build back stronger. Check out our guide to the top 5 recovery tips right here.
When was the last time you had an insane pump in the gym? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
5 Ways to Break the Plateau and Achieve New Gains
Break the Plateau and Achieve New Gains
Bodybuilding is always going to be challenging whether you’re a beginner or have spent years in the gym. Most advanced lifters at some point in their bodybuilding careers hit a plateau which can be frustrating.
A plateau is when you have been working out and following a diet plan but don’t see improvement in your physique. If you don’t know how to break the plateau, you might be stuck in the limbo forever.
Use Advanced Training Technique
Our bodies are really smart and can adapt to our workouts quickly. If you have been following the same bodybuilding program, you should add advanced training techniques like supersets, drop sets, intraset stretching, force sets, etc. in your workouts.
Your goal should be to keep your muscles guessing by shocking them with a new variation with every workout. As Arnold used to say, “Shock your muscles so they don’t know what hit them, this is the only way to grow.”
A Combination of Mind-Muscle Connection and Visualization
The art of visualization includes looking at yourself in the mirror and imagining how you want your muscle to look. You are the sculptor of your physique. If you don’t already have an aesthetic goal for yourself, this is the right time to set one.
Bodybuilding isn’t about lifting heavy weights or just going through the motions. You need to focus on your muscle while you’re training them. Contract and squeeze your muscles with every rep, so they’re filled with blood and lactic acid giving you a muscle-tearing pump.
Mix Up Your Workouts
If you perform compound exercises like the squats, bench press, deadlifts at the beginning of your workouts, and isolation exercises at the end, you should try switching the order and start your workouts with isolation exercises.
If you train one muscle a day, you can try working out two muscle groups in a day. Doing so will give you two days to train every muscle group in a week. On a two muscle workout day, train the weaker muscle group before the stronger one.
Switch the Volume and Intensity
Most people follow the vanilla training programs where they perform 3 sets for 12 reps of every exercise. If you don’t spice up your workouts, your body will hit a plateau. Try changing the number of sets and reps you perform in every workout.
You can also switch between high volume – high intensity or low volume – high-intensity workouts. The high volume workouts have a higher number of sets and intensity refers to the number of reps and time for rest between sets.
Recovery Plays a Big Role
Breaking the plateau isn’t limited to working out. Your diet and recovery play a major role. If you don’t give your body enough time to recuperate, you won’t see the results no matter how hard you workout.
Design a diet plan according to your goals and follow it religiously. 6-8 hours of sleep every night is essential if you want to see positive changes in your body. Always remember, you break your muscles inside the gym, and your muscles grow while you’re asleep.
Are you satisfied with your gains? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Iron Maiden – Katya Elise Henry
Katya Elise Henry – The Fitness Megastar
Katya is no ordinary fitness chick, she’s a model, trainer, and entrepreneur with over 6 million followers on Instagram. Henry, through her social media, inspires her fans to follow the fit and healthy lifestyle.
Henry was a cheerleader as a teenager, but she wasn’t happy as she wasn’t building muscle mass due to the cardiovascular nature of the sport and a poor diet. For Katya, fitness began at home as her mother was a personal trainer who started guiding her towards her fitness goals.
Katya got hooked to the fitness lifestyle when she started seeing results in her physique after following a custom diet and training program. She started posting pictures of her transformation on social media for other people to see.
Many people found these photos inspirational and approached Katya for help. Seeing people’s responses, Katya decided to turn into a trainer. Henry further improved her skills as she gained more experience by training her clients.
Falling In Love – Head Over Heels
The more Katya learned about weight training, nutrition and supplementation from her mother, the more she fell in love with the sport. She was fascinated by the planning which went into designing an effective workout plan, and its ensuing results.
Over the years, Katya has built her dream physique with her hard work in and outside the gym. Henry acknowledges how blessed she is to be in a place where she is today that she has got the word “blessed” tattooed on her trademark butt.
Fitness Model Turned Entrepreneur
Katya has turned from an Instagram model into a fitness entrepreneur. She has two other Instagram profiles; one is dedicated to sharing her workouts with her fans, and the other is the brand page for her bikini line.
Henry is a sponsored athlete and has partnered with EHPlabs for her line of a plant-based protein called – you guessed it right – blessed. There are only a few other people who take being a vegan as seriously as Katya.
An Inspiration For Millions
Katya’s rise to fame on Instagram was almost sudden. When she saw her transformation pictures, she decided to post pictures of her newly achieved toned glutes and abs on the internet. Soon after that, people started noticing her.
Along with the rear showcasing bikinis, Katya can slay in any outfit she wears. On Instagram, you’ll find her in the most exotic of places, doing what she does the best – slaying and inspiring.
Katya’s Training Style
Due to her busy schedule, Henry follows a 4-training days a week program. As she calls herself “the glute master”, she focuses her training mainly on her rear. She fits in abdominal and upper body workouts where she can.
Katya has been making a name for herself in the fitness industry, and we can see her going places in the time to come. We wish her best for her future endeavors in and outside the fitness industry.
Who is your gym crush? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Instagram.
Exposing The Biggest Training And Nutrition Myths In Bodybuilding
The Biggest Training and Nutrition Myths
The fitness trend has been on the rise around the world. This has also given a boost to the number of broscientists eagerly waiting to spread their knowledge. These pseudo bodybuilders are responsible for most of the myths you hear about training and nutrition in your gym.
It is important you don’t listen to their advice. You might not have someone who could put you on the right path when it comes to your diet and training. So, we have put together a list of the biggest training and nutrition myths you should avoid following.
Biggest Training Myths
1. You Should Always Train To Failure
If only we got a nickel for every time we heard someone say this in a gym. The most common myth regarding training is you need to be hitting failure in every set if you want to build muscle mass. This is complete BS!
Training to failure every time can actually have the opposite results of what you desire. Muscle exhaustion in every set can lead to overtraining which in turn can halt your growth. Overtraining can also negatively impact your immune system.
2. Start Your Workout With Heavy Compound Movements
Many people believe it is better to start your workouts with heavy multi-joint exercises like squats, bench press, etc. The reason they give for this is, you are the strongest at the beginning of your workouts and hence can lift more weights.
On the other hand, your body doesn’t know how much weight you’re lifting. It is your ego which pushes you to lift more. You need to break your muscle tissues in order for them to grow bigger. The weight you lift for it doesn’t matter.
You should start your workouts with isolation exercises, so you fatigue your muscles early. Doing this will help you get the same results lifting relatively light as you would if you were lifting heavy. This also dramatically reduces the chances of an injury.
3. You Can Spot Reduce The Fat On Your Belly
The reason most people do crunches and ab exercises is that they want to melt off the fat from their midriffs. Hardly do they realize this won’t do anything for them. Spot reduction whether in the case of abs, under arms or thighs, doesn’t work.
You need to take an overall approach to your training. If you want to lose weight, controlling your diet and doing cardio will give you the best results. Spot reduction is only possible if you go for liposuction.
Biggest Nutrition Myths
1. You Can’t Gain Muscle Without A Protein Supplement
While it is true protein is the most important macronutrient when it comes to gaining muscle mass, you don’t need a protein powder to help you with your goals. If you consume enough protein from your natural diet, you don’t need a protein supplement.
If your goal is to build muscle, you should be taking two gram of protein per pound of body weight daily. For eg- you should be consuming 200 gram of protein every day if your body weight is 100lbs.
2. Eating Fats Make You Fat
Many people think eating foods which contain fats make them gain weight. Due to this, they completely eliminate fats from their diet. Removing fats from your diet can cause bodily dysfunctions as it is an essential macronutrient needed by your body.
Fats help in storing energy in your body which you can utilize when your body is running short of carbohydrates. Fats also help with lubricating your joints, digesting nutrients and maintaining your body temperature.
3. You Should Consume Protein First Thing In The Morning
There is a myth that consuming protein first thing in the morning will help with muscle gain. The logic they give for this is since you’re on an empty stomach, your muscles get a rich and pure supply of protein. This is as far away from the truth as it can be.
If you consume protein on waking up, your body will start using it as a source of fuel for the entire day. If you want to lose weight and build muscle, you should start your day with fats. Doing this will help you burn fat throughout the day even while you’re resting.
Which, according to you, are the biggest training and nutrition myths in bodybuilding?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How Your Favorite Bodybuilders Celebrated Thanksgiving
Let’s take a look at how some of the top bodybuilders in the world celebrated Thanksgiving!
The sport of bodybuilding requires some serious dedication and support. Many athletes credit their success to their families back at home. Around this time of year is when everyone can truly take the time to acknowledge and celebrate.
With Thanksgiving behind us, that means Christmas and New Year’s are right around the corner. Before we move into the month of December, let’s take a look at how some of the top bodybuilders in the sport celebrated Thanksgiving.
Brandon Curry
Brandon Curry has built one of the best physiques in the sport today. In 2019, Curry rose to the top by winning both the Arnold Classic and Olympia. In each of the last two years, Curry has finished as the runner-up during the most important competition of the year. Bodybuilders can certainly put down an impressive amount of food throughout the day, which makes Thanksgiving even better. Curry spent the holiday in Murfreesboro, TN, where he admitted that his wife, Brandy, does the cooking.
Terrence Ruffin
It ws quite the year for Terrence Ruffin. He was able to get over the hump and win the Arnold Classic before finishing second to Chris Bumstead in the Olympia once again. The Classic Physique division is one that is beginning to take over and have some of the best competitors in the world. Ruffin is right at the top. On Thanksgiving Day, Ruffin celebrated in his home state of Alabama surrounded by family.
Hunter Labrada
Hunter Labrada continues to be one of the fastest-rising stars in bodybuilding. This was proven with his fourth-place finish during this year’s Olympia. He was seen celebrating with his daughter on stage after winning the Chicago Pro back in July and that is exactly how he spent the holiday at home with his family.
Regan Grimes
Regan Grimes has been on a roll since hiring a new trainer following the Olympia. He already earned qualification to the 2022 show with a victory at the KO Pro Egypt. Grimes is no stranger to traveling in order to build the best physique he can. Grimes has been seen around the world training in different areas and Thanksgiving was no different. He spent the holiday in Cancun but continued to focus on cardio, training, and diet.
Andrea Shaw
The reigning two-time Ms. Olympia champion made sure to remember those who we have lost in bodybuilding this year. Shaw posted a picture with the word “thankful” displayed in front of candles reminding everyone to keep those in mind. Shaw specifically tagged George Peterson, Shawn Rhoden, and Jennifer Hernandez.
Ronnie Coleman
The dedication that we mentioned above, there might not be a better example than Ronnie Coleman. The eight-time Olympia champion was at the top of the sport for over a decade in his prime. At 57 years old, Coleman is still crushing the gym and working to improve his physique. Do you think it would be any different on Thanksgiving?
Jennifer Dorie
The Bikini division has turned into one of the biggest in bodybuilding. This was on display during the Olympia with many competitors from all over the world taking the stage. Jennifer Dorie had an impressive year by winning the Arnold Classic followed by the Olympia just two weeks later. On her Instagram story on Thursday, Dorie shared all of the activities done to celebrate. This includes a big meal and decorating gingerbread houses.
Juan Morel
Juan Morel began weight training at 22 years old and quickly gained a passion for bodybuilding. During his career, he put together victories at some big-time shows such as the New York Pro and Toronto Pro. On Thanksgiving, Morel spent the day with family.
Whitney Jones
Whitney Jones regained her Olympia title this year after finishing third in 2020. Jones is a three-time Olympia Fitness champion with plenty more to give. She has a chance to win once again in 2022 and will be one of the favorites on stage. On Thanksgiving, Jones shared a picture in the middle of her two sons. She took the time to give thanks and giving a call-to-action for all to enjoy time with family.
Lauralie Chapados
There is a clear top-tier in the Bikini division and Lauralie Chapados is part of it. She proved it by finishing at the runner-up to Dorie during the Olympia. Chapados continues to improve each time she steps on stage. This year, it was her very first time celebrating Thanksgiving, which she shared in her Instagram story. Chapados spent the day at the house of the family of her boyfriend, Aldo Paredes. He also took to Instagram to shared that it was Chapados’ first Thanksgiving but also the first time she is tasting his mother’s food.
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10 Tips To Lose Weight In A Jiffy
Lose Weight Quickly With These Techniques
Contrary to popular belief, losing weight isn’t as hard as some people take it to be. Many people make the wrong decisions in their diet, training, and recovery programs which is why they don’t see results.
It might come as a surprise to you, but you can lose a significant amount of weight in a couple of weeks and be on your way to your dream physique. Be it summer or bulking season, you’ll have abs year-round if you follow the tips mentioned in the article.
Count Your Calories
If you want to lose weight, your first goal should be to design a diet for yourself and get comfortable counting your calories and macros. You can’t afford to depend on eyeballing the food and trusting yourself to make the right food choices every time.
Become A Cardio Ninja
If you want to lose weight in a hurry, you need to be doing two cardio sessions in a day. The first session will be a 30-minute fasted low-intensity steady-state (LISS) workout and the second a 10-minute high-intensity interval training session.
Cycle The Carbs
Changing your daily consumption of carbohydrates can have a major impact on your body fat percentage. You should follow a diet plan where you have three low-carb days (100 grams or less), followed by a single high-carb day (2 to 2.5 grams per pound of body weight).
Say No To Dairy
The regular intake of dairy products can hinder the fat loss process. The elimination of dairy products can come as a shock to some people, but if you’re someone who has stubborn body fat, you should consider cutting out dairy products from your diet.
Drink Plenty Of Water
Some people think that their body fat is nothing more than water weight and they try to get rid of it by reducing the amount of water they drink. For a successful weight loss journey, you need to make sure you’re drinking at least a gallon of water every day.
No Cheat Meals
Depending on your fat loss goals and the time duration of your program, you’ll need to stay away from the cheat meals. Eating a single serving of junk food can set you back by weeks if you’re on a schedule.
Have Smaller But Frequent Meals
Since people directly relate food and their body fat percentage, some make the conscious decision of having bigger but less frequent meals. Eating more but less frequently can be counterproductive as it slows down your metabolism which can fasten up the fat storage process in your body.
Use Supplements
With the advancement in sports nutrition, there are many supplements on the market that can aid fat loss. Supplements like fat burning pills, L-carnitine, Citrulline Malate are some of the favorites as they boost thermogenesis.
Say No To High Fat Food
Although food containing high-quality fats is essential for your body’s optimal functioning, you shouldn’t stock up your cupboards with nuts. If you’re looking for something that you can snack on, your options should be made of foods with high carbs and protein, and low-fat content as the latter is much harder for your body to burn.
Rethink Your Beverage Consumption
Whatever your poison of choice might be (beer, whiskey, rum or coffee), if you are a regular consumer, they’re probably hindering your fat loss progress. On the other hand, if you don’t consume caffeine regularly, consuming it before a workout can help in shedding weight.
Header image courtesy of Envato Elements
Are you bulking or shredding? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.