Tag: Bodybuilding
These Machines Are Better Than Free Weights
Use These Machines Rather Than The Free Weights
Machines can be incredibly helpful for some lifters, especially beginners. The machines are a form of isolation (single-joint) exercises that train a single muscle group. While using the free weights has its advantages, there are instances where you’d be better off using the machines.
You should consider using machines instead of performing the compound lifts if you’re recovering from an injury. On days when you feel tenderness or soreness (in a funny way) in your muscles, you should head straight towards the machine station.
Pec Deck Flyes
Many people waste their precious time and energy on performing the dumbbell flyes as they can’t feel any tension on their inner pecs. Establishing a mind-muscle connection can be harder while performing exercises with free weights.
Using the pec deck fly machine can give you a better pump as the range of motion is defined and all you have to do is focus on contracting your pecs with every rep. If you don’t end the exercise with a muscle tearing pump, you should try lowering the weights.
Machine Preacher Curls
Using machines takes away many moving parts from the equation like lifting with the right form, setting an appropriate range of motion, and the scare of hurting oneself if failure is hit during the exercise.
Cutting down these variables makes more space for the most important aspect of bodybuilding – focusing on the muscle under question. The machine preacher curls are a great exercise for training the peak of your biceps.
Lat-Pulldowns
Some people have trouble training their lats optimally. A good back workout should feel as brutal as an annihilating leg workout, if not more. Performing the pulling movements work the lats and build the width in your back.
The only real substitute to the lat pulldowns is the pull-ups. Lat-pulldowns are the perfect substitute for people who can’t perform bodyweight pull-ups or think that bodyweight chin-ups are too easy.
Tricep Cable Pressdowns
In exercises like the dumbbell kickbacks, skullcrushers, or any other free weight lift there are chances of the recruitment of secondary muscles like forearms and shoulders. The cable tricep pressdowns are an isolation exercise and can efficiently target the triceps.
You can get more tension on your triceps by performing the unilateral cable tricep extensions. In the unilateral version, you perform the tricep pressdowns with one arm before switching to the other. The unilateral exercises help in building symmetry and fixing muscle imbalances.
Ab Crunch Machine
Most people make the mistake of not treating their abs like they train all their other body parts. While they do 8-12 repetitions while training other muscles, they resort to doing 25-30 reps while working abs.
Using an ab crunch machine helps by defining a range of motion and gives you the freedom to focus on contracting your abdominal. Machines are better at helping you achieve a muscle pump as they provide the same amount of tension on the muscles throughout the range of motion.
Do you prefer compound or isolation exercises? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements
Philip Ricardo Jr. Looks to The Future
Philip Ricardo Jr. recognizes he has work to do.
Philip Ricardo Jr., a professional natural bodybuilder, had an outstanding performance in the 2021 Natural Olympia on the second weekend of November 2021. He left with a gold medal in Men’s Bodybuilding Grand Masters, and a bronze medal in Men’s Bodybuilding Open – Paul Krueger came out on top; however, Ricardo Jr. did walkaway with a Harley Davidson after winning the drawing, so he’s likely a happy camper.
Although Ricardo Jr. fell short of the gold medal in the 2021 Natural Olympia, he’s won on multiple occasions. He won back-to-back in 2007 and 2008 and again in 2015 and 2019.
Despite his incredible performances, he recognizes that the competition level has increased substantially since his earlier days in the sport. Here’s what he had to say on social media:
“Despite my placing (Gold in Grandmasters Bodybuilding & Bronze in Men’s Open) and winning the drawing for the Harley Davidson. (Thanks Douglas D Grant and the entire GainsInBulk Team) I recognize that I am definitely not the athlete I was years ago in this sport. The level of competition has increased leaps snd [sic] bounds and I feel fortunate to have done as well as I did. I have work to do if/when I ever compete again for sure.”
You can check out his full post below.
Training for Natural Olympia
Philip Rircardo Jr. put in work to prepare for the 2021 Natural Olympia, and in hopes of being victorious, he entered late into Mr. America 2021. Unfortunately, this competition shortened his preparation for the show. Still, it showed the length he’s willing to go to win – entering late into a competition does put the athlete at risk of being “off-peak” when performing. But, at the same time, it can catapult them into full preparation mode for the upcoming contest.
Below you can catch a video of Philip Ricardo Jr. training for the 2021 Natural Olympia.
How Philip Ricardo Jr. Got Into Bodybuilding
Philip Ricardo Jr. feels like he has a lot of work to do to compete at peak level in natural bodybuilding. Although this veteran has had an inspiring run so far in the past decades he’s been competing.
According to “Muscle and Strength,” Philip Ricardo Jr. got into natural bodybuilding when a co-worker secretly entered Ricardo Jr. into the 1992 Military Friendship Day Iwakuni Japan bodybuilding event. Admittedly, Ricardo Jr. lacked experienced and didn’t know how to pose, wore multicolored speedos, and didn’t shave his hair. Yet, despite being unaware of his admissions into the competition and his novice mistakes, he won that competition. The rest is history.
He’s considered to have one of the best natural physiques on the planet. To the point that his critics call him a “fake natural bodybuilder.” Ricardo Jr. takes the speculative remarks in stride and expresses that he sees them as a compliment in his latest GI exclusive interview.
Aside from competing at the highest level of natural bodybuilding, Philip Ricardo Jr. is a devout Christian, retired U.S. Marine, husband, and father. We can’t say for sure how his future will unfold. But we do know Philip Ricardo Jr. is an established veteran. And he’s earned many accolades in his natural bodybuilding career.
Generation Iron would like to congratulate Philip Ricardo Jr. on his performance at 2021 Natural Olympia and thank him for his service. We wish him the best of luck in what the future holds for him.
Follow us on Instagram, Facebook, and Twitter for more news surrounding natural bodybuilding!
Powerlifter Amanda Kohatsu Wins Women’s Physique And Open Figure In Bodybuilding Debut
Amanda Kohatsu won two gold during her first bodybuilding show.
Amanda Kohatsu recently made the transition from powerlifting to bodybuilding and it as a rousing success. During the NPC Iron Games on Nov. 13, Kohatsu made her bodybuilding debut. Anaheim was the site where Kohatsu was able to win both Women’s Physique and Open Figure.
Kohatsu took to Instagram to celebrate her achievement. In her caption, she thanked her team and said that prep for the next competition will begin this week.
“Update: WE DID THE THING! ??,” Amanda Kohatsu wrote.“Yesterday I competed in my very first bodybuilding show @musclecontest Iron Games! I ended up taking overall in Women’s Physique and Open Figure! ???✨?I’ll have more to say when I come up from my food coma ? but Monday we are back on prep for the next show ?. ?HUGE THANK YOU to my coach/husband/business partner/bestie @teepopoola and my posing coach extraordinaire @kennywallach for believing in me!!Thank you SO MUCH to my crew and family for coming out! As someone who always tries to be there for everyone, it felt so amazing to walk offStage to a huge group of loved ones cheering for me! ??Like I said before, having my dad be at the show was the biggest prize…and I’m happy to report, I got that! ????”
Amanda Kohatsu began competing in powerlifting back in 2016. She has competed in six sanctioned events between the 67.5kg and 75kg weight classes. In six events, Kohatsu has finished on the podium six times and has three victories.
Amanda Kohatsu’s first win came during the 2017 USPA California State Powerlifting Championships. This came after finishing as the runner-up in her debut at the 2016 USPA Southern California Open. Kohatsu added two more victories in 2019 during the Southern Powerlifting Federation Super Training Classic and USPA Lock It Out Barbell Desert Wars. Her most recent competition is where she was able to log her best scores.
During the 2019 Lock It Out Barbell Desert Wars, Kohatsu began with a 192.5kg (424.4lb) squat. She then logged a 107.5kg (237lb) bench press and 222.5kg (490.5lb) deadlift. This landed her a total of 522.5kg (1,151.9lb).
This transition is one that Kohatsu had been planning for a long time now. She was interested in competing back in 2020 but COVID halted that plan. Now, she has made the necessary adjustments to succeed on the bodybuilding stage.
Amanda Kohatsu will be back on stage soon and it will be interesting to see how she follows up her debut. Training has already begun so it is clear that Kohatsu is passionate about the sport and she has shown that she can compete.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
How CT Fletcher Works Out To Get Jacked & Return To Former Glory
The workout that CT Fletcher uses to get jacked as he journeys back from surgery to find his old greatness.
CT Fletcher is a former bodybuilder who is now a fitness icon and successful entrepreneur. Holding many titles and a massive platform online, he seeks to inspire and help others achieve their fitness goals.
When it comes to working hard, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym and really buckle down with a solid workout routine. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, looking to those athletes we admire most may just unlock all those gains we wish to see.
CT Fletcher is a fitness icon and knows exactly what it takes to see growth and to optimize your training and nutrition so you only see huge gains.
Full Name: CT Fletcher
Weight
Height
Date Of Birth
220-225 lbs.
5’11’’
06/08/1959
Profession
Era
Nationality
Bodybuilder, Personal Trainer, Powerlifter, Entrepreneur
1980, 1990, 2000, 2010
American
CT Fletcher’s approach to training is unique and has served him well throughout his career. For those of us looking for similar gains, no one does it better than CT Fletcher.
About CT Fletcher
CT Fletcher is also well known as the Iron Addicts entrepreneur and a worldwide powerlifting icon. Born in 1959 in Pine Bluff, Arkansas, CT Fletcher moved around quite a bit during his life. He lived in Watts Township, Arkansas then later moved to the city of Compton in California.
During his bodybuilding days he displayed a great physique. He first entered the weight room in the early 1980’s and made bodybuilding and weightlifting his life. He later placed top 3 in many bodybuilding shows. He then transitioned to Powerlifting increasing his strength monthly. He began participating in many powerlifting events and became one of the most successful powerlifters of our generation. At an early age, he realized the incredible amount of strength he had in comparison to his peers.
He was ultimately a three-time winner of both World Bench Press Championship and World Strict Curl Championship. He was nicknamed as the “Superman of Compton” as seen in ‘CT Fletcher My Magnificent Obsession’ and nearly lost his life due to heart complications. His popular phrases such as “I command you to grow” and “Its still Yo Mutha Fu*** Set” became synonymous with his Iron Addicts brand and have been incorporated into his training workouts by fans across the world. Fletcher also faced many obstacles in his life. He grew up with an abusive father and he almost died due to heart failure. His unhealthy eating habits caused CT Fletcher to experience many heart complications and had to undergo heart surgery. CT Fletcher flatlined during the procedure and nearly lost his life. CT later adopted a clean diet and healthy lifestyle, even integrating a vegan diet.
Today, he is known as the successful entrepreneur, father, and a worldwide recognized fitness icon who founded Iron Addicts.
CT Fletcher Training Routine
CT Fletcher focuses a lot on Train to Fail and constantly changing workout routines. Exercises to build your body and strength entail workout routines that focus on chest and arm exercises.
The CT Fletcher workout routine includes excessive amounts of protein and carbohydrates. Also, fats are kept at only 10 percent of the entire daily intake. This is meant to keep your body energetic enough to perform as many reps as possible. A key to Fletcher’s transformation is doing both physical and mental training routines. CT relies on his repetitions, instincts, and his ability to change his daily routine.
His goal is to apply a one-movement workout (OMW) method, which involves high-volume, high-repetition interval training.
Arms
Exercises
Sets
Reps
Standing Biceps Cable Curl
4
8-10
Preacher Curl
4
8-10
Seated Triceps Press
4
8-10
Incline Hammer Bench Biceps Curl
4
8-10
Concentration Curls
4
8-10
W Bar Triceps Extensions
4
8-10
Straight Bar Triceps Extension
4
8-10
Chest
Exercises
Sets
Reps
Barbell Straight Bench Press
4
8-10
Incline Barbell Press
3
8-10
Wide Grip Chin Ups
4
10-12
Incline Bench Cable Fly
5
12
Smith Bench
4
8-10
Back
Exercises
Sets
Reps
Hammer Strength Lat Pulldown
3
8-10
T Bar Bent Over Row
3
8-10
Lying Machine Rows
3
10-12
Close-Grip Seated Cable Row
3
8-10
Straight Arm Pushdown
3
10-12
Shoulders
Exercises
Sets
Reps
Standing Barbell Lateral Raise
4
12-15
Barbell Press
4
10-12
Seated Single-Arm Dumbbell Overhead Press
4
8-10
Bent-Over Dumbbell Lateral Raise
4
12-15
Legs
Exercises
Sets
Reps
Hack Squat
4
8-10
Leg Press
4
8-10
Seated Machine Leg Curl
3-4
10-12
Barbell Squat
3
10-12
CT Fletcher Nutrition
Today, CT Fletcher follows a very clean and basic diet plan that provides him with all the essential macronutrients and helps him stay in top shape inside and outside of the gym. Since Fletcher often eats all the protein and clean foods he can get, his vegan diet has also contributed to long term results and heart health.
Meal 1
12 egg white omelet
A handful of veggies
1-2 servings of Grilled chicken or Turkey breast
Meal 2
One can serving of salad of Albacore tuna
Meal 3
Ground turkey
Meal 4
White rice
Meal 5
1- Eight-ounce chicken breast
Meal 6
Two cups of white rice
Best Supplements For Continued Growth
For those looking to maximize their gains, it is important to have a great supplementation routine ready to go. CT uses a protein powder to increase growth and recovery, a pre-workout to provide for energy and pumps, and a BCAA for that intra-workout boost to kickstart growth and burst through fatigue. Also, a multivitamin keeps him healthy by pumping him with those vital nutrients great for immunity and staying in top shape.
Wrap Up
CT Fletcher today is amongst some of the most popular and successful powerlifters in the world. Dwayne The Rock Johnson calls him his greatest influence due to his unique approach on lifting. His methods involve a great deal of work, pain, and a diversified workout routine. His past involved a great deal of poor dieting and he now recommends a healthy clean diet for bodybuilders worldwide.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of CT Fletcher Instagram
Victor Martinez Opens Up About The Moment Diuretics Made Him Scared For His Health
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Victor Martinez talks candidly about a “miscalculation” with diuretics that made him fear for his health before a bodybuilding competition.
2021 has been a tragic year for bodybuilding with many beloved and legendary athletes passing away far too young. Most of these reported deaths are not connected nor have they revealed conclusive evidence on the cause of death in each case. However, many have started reflecting inward and posting publicly about a change to health standards in the sport. During our recent conversation with Victor Martinez, we asked him if he was ever scared for his health during his career as a bodybuilder. In our latest GI Exclusive interview, Victor Martinez reveals the one time diuretics almost put his health in danger.
Victor Martinez has always been candid and honest when speaking with Generation Iron. He’s not afraid to tell it like it is – but he’s also not one to point fingers. So when we asked him if he had ever faced a bodybuilding situation where he feared for his health, he was more than happen to speak openly about it. However, he also chose not to mention names or even the specific bodybuilding event in his story. His reason? Because he doesn’t cast blame on any specific coach, promoter, or event.
In our conversation, Victor Martinez describes a moment when his use of diuretics before a show led him to fear for his health. He awoke the day of the show to shallow breathing and incredibly low energy. He felt that he didn’t have the strength to stand, let alone pose.
“I remember being in bed, man, it was this one… I’m not going to name the show because I don’t want to pinpoint the coach. I don’t want to pinpoint anybody again,” Victor Martinez states in our interview. He goes on:
“You guys have to understand this, I’m not one to throw people under the bus just because of a miscalculation. But I still remember just being in bed, Vlad, I didn’t even want to pose man. I was just there and I was just breathing. My friend came into the room and he goes… I can hear such shallow breathing.”
Victor Martinez then describes that he went back to sleep four four more hours. And at that point upon waking – he felt he could sleep even more. This was not typical for Martinez, who would often have trouble sleeping before a competition.
Victor Martinez goes on to describe actually competing. He felt that each pose was a struggle. His arms felt like they weighed a ton. He describes his legs feeling like stilts. After posing, he drank massive amounts of water. He couldn’t eat. He just kept drinking water. Eventually he started to feel recovered – luckily avoiding a trip to the hospital.
“It all had to do with diuretics man,” Victor states at the end of his story. “I knew there was a better way. A healthier way in bodybuilding terms.”
Shortly after that incident, Victor Martinez decided to train himself and make some slight changes to how he prepared for a show. He again reiterates that it was no ones fault – and that these kinds of risks are inherent in an extreme pro sport like bodybuilding. What was important is that he learned from that incident and decided to change strategies to lessen that risk in his future.
You can watch Victor Martinez’s full comments about diuretics and his health as a bodybuilder in our latest GI Exclusive interview segment above!
Five Reasons Why High-Rep Home Workouts May Be Causing Problems
How To Perform Bodyweight Workouts Safely and Effectively
Due to the worldwide pandemic, home-based training has become increasingly more popular during this year. Not only are home workouts simple and convenient, you also do not need a great deal of equipment in order to perform a tough workout.
However, without having access to equipment, only bodyweight exercises can be performed. For those who have even a basic level of fitness, the majority of bodyweight exercises can be performed for a high number of reps.
This article will highlight five reasons why high-rep bodyweight workouts might be causing more harm than good.
The Limitations Of Home Bodyweight Workouts
As touched upon, one of the main challenges with home bodyweight workouts is that it can be challenging to perform a workout that is challenging enough to bring about change.
By performing high-rep workouts, it is possible to develop muscular endurance, however, it is challenging to build serious strength using only bodyweight.
Many bodyweight workouts lack the intensity required to develop strength because they do not utilize external loading.
In an attempt to increase this intensity, individuals often increase the number of reps performed per exercise.
While this may indeed elevate the intensity and will enhance muscular endurance, heavy loading develops strength most efficiently (1) – something that is not possible with bodyweight training.
Furthermore, exercise selection can be difficult as there are fewer exercises to choose from. As a result, you will often have to think outside the box in order to really challenge the body and bring about change.
Not only can this make workouts restrictive, performing the same exercises time and time again for a prolonged period of time may not be particularly enjoyable or motivating.
As a result of the limited exercise pool, individuals often perform a number of exercises that work the same or similar movements and muscle groups.
Working the same muscle groups and completing a high number of reps may lead to problems such as overuse injuries and poor movement patterns.
The Five Reasons
Although home training can be beneficial, there are some potential problems. This section will cover five reasons why high-rep bodyweight workouts may actually be causing issues.
1) Workouts May Not Lead To Substantial Change
As reflected on, a huge limitation with bodyweight only training is the fact that you cannot load the exercise. The only weight that you can utilize is your own bodyweight.
For many individuals, this will simply not be enough to force the muscles of the body to adapt and increase in strength and function.
When exposed to a training stimulus, the human body will adapt to ensure that it can deal with this stimulus should it be exposed to it again.
However, once the body has adapted to a certain point, it can comfortably deal with the demands of your training sessions.
Therefore, without the use of external loading, it can be difficult to place a powerful enough stimulus on the body to force it to adapt any further.
2) May Increase Stress Hormone Production and Lower Immunity
Cortisol is the primary stress hormone in the body that plays a variety of roles in blood sugar control, inflammation reduction, and metabolism regulation.
However, high levels of cortisol can be detrimental to the body and can lead to symptoms such as anxiety, depression, digestive issues, headaches, and poor sleep.
Studies on high intensity workouts have determined that they increase the production of cortisol (2). Therefore, by regularly performing high intensity sessions, you may
Extremely high intensity exercise sessions have also been found to reduce immune function and increase your susceptibility to contracting infections (3).
That said, it should be noted that this reduction in function only lasts for a short period of time. Nonetheless, it is still a risk that you should be aware of.
3) Increased Injury Risk and Development of Poor Motor Skills
Another potential risk of high-rep bodyweight workouts is overuse injuries such as tendonitis. These injuries occur when training intensity is simply too high, too soon.
Overuse injuries can be subtle and often take time to develop which can make them challenging to diagnose and treat.
These injuries can be avoided by applying the progressive overload training principle where intensity starts low and gradually builds up over time.
This way the body can deal with the training stimulus and recover suitably thus reducing the chances of developing an injury.
Furthermore, with high-rep exercise, fatigue can become a factor. As the amount of fatigue increases, our technique can become compromised.
Not only does poor technique increase the risk of injury, it may also retrain the nervous system to move in an incorrect way.
4) Many Home Workouts Are Not Functional
Although they may claim to be, many home workouts are not functional. The idea with functional fitness training is to perform exercises that will have a positive impact on day-to-day activities.
For example, utilizing exercises such as the squat and push-up may be considered functional as they replicate movement patterns that will be performed throughout the course of the day.
While some of the exercises incorporated into the home workouts may be considered functional, the training structure may be far from functional.
As reflected on, many workouts hammer the same muscles and joints in a way that may lead to injury.
In addition, if technique begins to break down as a result of fatigue, you will no longer moving in a way that is considered “functional”.
5) May Lead To Overtraining Syndrome
As with overuse injuries, overtraining occurs when the body simply cannot deal with demands being placed on it during training.
Because recovery is compromised, the body does not adapt in the desired way. In actuality, regression will occur, rather than progression.
Performing workouts that incorporate a high number of reps too frequently, may not allow the body to recover adequately. If this is maintained over a prolonged time period, overtraining will occur (4).
Some symptoms of overtraining include chronic fatigue, muscle soreness or pain, suppressed immunity, poor energy and performance levels, and low-quality sleep.
Once again, providing training commences at the correct intensity and follows progressive overload, overtraining can be avoided.
Training Principles For Bodyweight Home Workouts
This is not to say that home bodyweight workouts cannot be of benefit to your physical health and fitness.
Rather, the workouts that you perform should follow a number of training principles that will ensure that you are exercising safely and most efficiently.
1) Apply Progressive Overload
To ensure that you optimize progress and reduce the chances of injury and overtraining, you must apply progressive overload to your training.
As mentioned, this simply involves gradually increasing the training intensity over time.
If your training intensity is too low, progress will stall, however, if it’s too high, you run the risk of injury and overtraining.
This is why progressive overload is so important and undoubtedly the best way of ensuring that the intensity is managed and applied correctly.
To increase workout intensity, consider gradually adding repetitions and sets, reducing rest periods, or altering the exercise to make it more demanding.
2) Split Your Training
Although the training sessions themselves are important, your ability to recover from the stresses of training are equally important.
If your training is incorrectly structured, you may find that the body does not have time to fully recover and you may consequently end up going backwards.
A useful recommendation is to alternate between resistance workouts and aerobic workouts ensuring that you schedule in a minimum of one rest day per week.
However, this is entirely dependent on your training goals, preferences, level of fitness, and limitations.
3) Consider Your Training Goals and Limitations
The final principle that you must consider is your own training goals and potential limitations. All of the workouts that you perform should be shaped around these things.
For example, if your goal is to improve upper body strength but you can only commit to a minimum of three workouts per week, find a program that is upper body orientated and fits your schedule.
It is crucial that you avoid biting off more than you can chew and understand your limitations.
If you are new to home bodyweight workouts begin with the absolute basics. Following a more advanced program that is far beyond your capabilities is unwise.
Final Word
While home bodyweight workouts can be convenient and of great benefit, there are a number of common mistakes that can lead to suboptimal progress and injury.
By applying the three home training principles outlined in this article, it is possible to make great progress with your fitness and avoid these mistakes.
References:
1 – https://pubmed.ncbi.nlm.nih.gov/28834797/ Schoenfeld, Brad J.; Grgic, Jozo; Ogborn, Dan; Krieger, James W. (2017-12). “Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis”. Journal of Strength and Conditioning Research. 31 (12): 3508–3523. doi:10.1519/JSC.0000000000002200. ISSN 1533-4287. PMID 28834797.
2 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162535/ Mangine, Gerald T.; Van Dusseldorp, Trisha A.; Feito, Yuri; Holmes, Alyssa J.; Serafini, Paul R.; Box, Allyson G.; Gonzalez, Adam M. (2018-07-14). “Testosterone and Cortisol Responses to Five High-Intensity Functional Training Competition Workouts in Recreationally Active Adults”. Sports. 6 (3). doi:10.3390/sports6030062. ISSN 2075-4663. PMC 6162535. PMID 30011910.
3 – https://pubmed.ncbi.nlm.nih.gov/9134882/ Nieman, D. C. (1997-05). “Immune response to heavy exertion”. Journal of Applied Physiology (Bethesda, Md.: 1985). 82 (5): 1385–1394. doi:10.1152/jappl.1997.82.5.1385. ISSN 8750-7587. PMID 9134882.
4 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/ Kreher, Jeffrey B.; Schwartz, Jennifer B. (2012-3). “Overtraining Syndrome”. Sports Health. 4 (2): 128–138. doi:10.1177/1941738111434406. ISSN 1941-7381. PMC 3435910. PMID 23016079.
Different Diets You Should Try to Build Muscle and Lose Fat
Diets Doing the Rounds in the Fitness World
The advent of the internet has brought a lot of diets you can follow. While there are many diets you can try, in this article, we will focus on some of the most effective diets which can produce the best results.
Keto
The main premise of the ketogenic diet is to eat fats to burn fat. In the keto diet, you follow a high-fat, moderate-protein, carbohydrate-restricted diet designed to make the body burn fat for fuel.
A keto diet can have many physiological benefits like fat loss, improved body composition, reduced inflammation, and increased insulin sensitivity. The different types of keto diets are –
Standard Ketogenic Diet (SKD) – The most basic form of keto.
Restricted Ketogenic Diet (RKD) – A calorie-restricted version of the standard keto.
Targeted Ketogenic Diet (TKD) – A keto diet for people who workout regularly.
Cyclic Ketogenic Diet (CKD) – Focused on advanced athletes who need a boost of carbs for fuel during training.
High Protein Ketogenic Diet (HPKD) – Ideal for people who are trying to shed excess fat.
Paleo
If you have always fancied what the prehistoric people ate and dig their diets, the paleo diet is for you. While following the paleolithic diet you will have to skip all the processed food and eat food which occurs in the wild or come straight from the ground.
In paleo, your diet will primarily consist of meat and fish, plenty of fresh fruits and vegetables, and nuts and seeds. Dairy products, cereal grains, legumes, starchy vegetables, fatty meats, and foods which are high in salt content are to be avoided.
Mediterranean
The Mediterranean diet is based upon the epidemiological findings that people who live in Greece, Italy, and Spain and consume traditional diets have a better health than the rest of the world.
In this diet, you’ll be eating plant-based foods such as fruits and vegetables, whole grains, legumes, and nuts. Replacing butter with healthy fats such as olive oil and canola oil. Using herbs and spices instead of salt to flavor foods.
The Mediterranean diet was introduced in attempts to reduce and prevent heart disease. The flexible nature of the Mediterranean diet makes it relatively easy to follow and implement for the long-term.
Intermittent Fasting (IF)
If you’re interested in maintaining a lean and muscular physique but don’t want to give up on your favorite food IF is what you’ve been looking for. Intermittent fasting involves going an extended period of time without consuming any calories.
In the duration of your fast, you can only drink plain water, black coffee or tea. Many variations of IF exist, but the most popular involves fasting for 16 hours, then eating all of your food during an eight-hour window called the “feeding window.” This type of IF is called “16:8” fasting. Combined with a well-adjusted diet, fat-burners can accelerate fat loss by enhancing metabolism, reducing cravings, and increasing intra-workout energy.
The best ones even go the extra mile to protect against muscle breakdown.
The right fat burner can:
Accelerate metabolism
Increase mobilization of stored body fat (to be used as energy)
Fight against hunger and cravings
Reduce muscle breakdown
Improve lean body mass
Keep you healthy overall
During your “feeding window” you need to reach the same calorie and macronutrient goals as per your diet plan, provided you’re following one designed as per your goals. IF is one of the best diets when it comes to fat burning.
Atkins
The Atkins diet used to be known by many as the steak and eggs diet. In the old Atkins diet, you ate as much protein and fats as your body could handle while disregarding carbs and overlooking where your fats were coming from.
The Atkins diet has since changed tracks and now focuses on a well-rounded approach to their dietary guidelines and touting the importance of healthy carbohydrates and fats combined with protein. The Atkins diet consists of four phases –
Phase One – The first phase is the most strict phase and is followed for two weeks. In this phase, you need to include fats and proteins with each meal and restrict your carbs to 20 grams per day.
Phase Two – The second phase, like the first phase, focuses on weight loss. In this phase, you will include 5 grams of carbs per week until you have only 5-10 pounds you want to lose.
Phase Three – Phase three is known as pre-maintenance. Here you will learn how to eat in order to maintain your weight in the future.
Phase Four – This is the maintenance phase where you will have reached your target weight. In phase four you will have arrived at a diet which will help you maintain your weight.
If It Fits Your Macros (IIFYM)
Macros are short for the three major nutrients – carbs, proteins, and fats. In an IIFYM diet, you focus on meeting your daily macro goals instead of counting your calories. The IIFYM approach is based on the principle that the ratio between the number of calories you consume versus how much you burn dictates whether you gain or lose weight.
While following IIFYM, the source of the calories is disregarded. You just need to maintain the proportion of calories you get from each macro and you’re free to feast on your favorite food.
Vegan
Veganism has been one of the most talked about and followed diets of the past few years. Vegans are different from vegetarians in the sense they don’t even consume dairy products while the vegetarians do. Vegans disregard anything that is derived from animals be it dairy, meat or leather products. There are certain benefits to turning vegan.
Veganism is more than a diet, being a vegan is a lifestyle. Veganism started out as a way to stop animal cruelty, but soon its health benefits took over. Now many pro athletes have turned vegan and report having improved their performance because of their new diets.
Have you tried any of these diets? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Felipe Franco In ER After Surgery On Appendix
Felipe Franco remains in the ER after having a procedure done on his appendix.
Felipe Franco remains in the emergency room at Hospital Sao Camilo in Portugal after undergoing surgery on his appendix. Franco took to Instagram on Tuesday night to share that the procedure went well and he is continuing to recover in the ER.
“Last night to tonight was not a good one, really bad abdominal pain and thought it was just gases at first. I came to the @hospitalsaocamilosp ER in a hurry after an unexpected fainting that hit my head and didn’t remember anything. After the ct scan, an acute inflammation of the appendix was found. And here I am, post surgery in recovery, it was a success. It was all so fast that I didn’t understand anything. I want to thank all the professionals at @hospitalsacamilosp who were very skilled in my first surgery in my life, thank you. you guys are great. #FF vlw the strength guys.”
Felipe Franco was bothered with abdominal pains that he mistook for gas before going to the hospital. While he was there, the doctors found that his appendix was inflamed and surgery was needed. This was the first surgery for the Men Physique competitor and it was a success.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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.
Paul Krueger Won The 2021 Natural Olympia Just Weeks After Earning Pro Card
Paul Krueger goes from amateur bodybuilder to pro bodybuilding champion overnight.
Pro natural bodybuilder, Paul Krueger, made quite the entrance into professional bodybuilding by winning his first-ever professional bodybuilding competition. He’s no noob when it comes to bodybuilding though. Krueger’s been an amateur bodybuilder for the last 25 years before turning pro.
He competed at the 2021 INBF Phoenician Classic where he expressed in an Instagram post that it had been 16 years since he last jumped on a stage. Despite the lack of on-stage presence, Krueger won the men’s open bodybuilding class in the amateur division.
Although Krueger’s had feats in other bodybuilding competitions, it was the Grand Canyon Classic in Phoenix, Arizona on Saturday, October 24, 2020, that took his training wheels off, molding him from an amateur bodybuilder to a professional bodybuilder. Winning that event landed him his pro debut card. That gave him the golden opportunity to compete in natural bodybuilding’s biggest event of the year held in Vegas – the 2021 Natural Olympia.
Although it seems Krueger’s win at the 2021 Natural Olympia was an overnight success, Krueger shed light on his experience before being crowned champ in an Instagram post on October 29, 2021:
“A 25-year overnight success. Lol. From eating horse feed with one of my training partners back in our teens thinking we would get huge (story for another time), to ballooning up to a fluffy 250lbs last year in the summer, and all the ups and downs in between, this journey has been my biggest lifesaver, my biggest teacher, my biggest drive to better myself in every area of life, and still as satisfying as ever.”
You can view his full Instagram post below.
Life Outside of Competing
Outside of competing in professional natural bodybuilding, Krueger is a lifestyle and prep coach and Youtube creator. His Youtube channel, Gains Paradise, covers natural ways to transform your physique and him prepping for shows.
He posted a video on November 4, 2021, covering the golden ratio – how the approximate number 1.618 relates to mathematics – and how it affects your bodybuilding physique. In the video, he’s seen with the Vitruvian Man – a depiction of the perfect proportionate man by Leonardo da Vinci in the 15th century – in his backdrop that applies this principle. Krueger states that if you want a 32” waist, then you’ll want a 52” circumference on your shoulders to give you the astonishing V-taper, which is imperative to have as a bodybuilder.
You can check out the full video below.
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Paul Krueger is a professional natural bodybuilder, a champion, and a coach. If there’s any takeaway from his journey into professional natural bodybuilding, it’s to never give up. He’s proof of what your physique is truly capable of accomplishing without the use of steroids and PEDS. His story reveals what’s possible for all upcoming bodybuilding professionals when you have the heart of a champion.
Generation Iron would like to congratulate Paul Krueger on his latest 2021 Natural Olympia win. Stick around for the forthcoming natural bodybuilding competitions; Krueger will likely be an eminent face.
To stay tuned in, follow us on Facebook, Instagram, and Twitter.
Robert Timms On Cheat Meals: “I Don’t Cheat. I Do Everything To The Gram”
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Robert Timms shares his philosophy on whether or not pro bodybuilders can afford cheat meals.
In pro bodybuilding, genetics can have a large role in the success of an athlete. Hard work and dedication always reign supreme – but genetics will affect how far that hard work takes you. For example, every individual body reacts differently to food. Some can get away with eating “dirty” food more often. Some can’t afford it at all. Robert Timms is a genetically gifted pro bodybuilder. He has consistently gotten away with only 3 hours of sleep without adverse effects (so far).
So do those blessed genetics also afford him a cheat meal every so often? Robert Timms doesn’t even allow himself to risk it. Even with blessed genetics, he wants to be the best of the best – so why possibly set himself back with dirty foods? In our latest GI Exclusive interview, Robert Timms explains his philosophy behind cheat meals and why he avoids them at all costs.
There are two prevailing schools of thought when it comes to cheat meals in diets. One is that you avoid them at all times and focus on clean healthy foods. The other is to allow a limited amount of cheat meals. The idea behind the latter is that allowing the occasional cheat meal psychologically satisfies your cravings and makes you less likely to fall off your diet completely. We all have human desires for tasty food. To deny them completely would lead to an eventual crash from a person’s healthy eating habits.
During our conversation with Robert Timms, we asked him his thoughts on cheat meals. It’s been well established that Timms has impressive genes. So it’s likely he can afford the occasional cheat meal without issue. While that might be true, Timms refuses to risk it. He avoids all forms of dirty food 24/7. His reasoning, is that if he loses a show he will instantly think back to the cheat meal he treated to himself. Whether it was the real reason or not – his mind would shame him and blame the cheat meal for his loss.
Robert Timms also doesn’t see the reason to take that risk with cheat meals. With blessed genetics, he can use hard work and consistent dedication to be the best of the best. Meaning he wants to be the best of the other athletes with impressive genetics. If other bodybuilders sometimes cheat but he doesn’t – then he has an advantage.
“If I just go with just my genetics and then just eat whatever I want, yeah sure I would still be lean. But why not be the best I can be by keeping it clean.”
– Robert Timms
On top of this, Robert Timms also has seemingly trained himself out of desiring cheat meals through consistent and healthy eating habits. According to him, he does’t want or desire dirty foods anymore. It’s no longer a temptation for him. He mentions this in an anecdote from a conversation he had with his coach:
“I know the other athletes he is working with that need that for their mental clarity. Right? They need that. They need that burger because it’s been so long. No, I don’t need it… because I always look at the goal. The goal isn’t to feel better. The goal is to look the best you can on stage.”
Robert Timms understands that our desires when it comes to food is mostly self taught. Some of us build such a strong relationship to tasty food – that we need cheat meals to give us little gifts and avoid crashing completely. For Timms, he instead chose to go cold turkey and eventually retrain his brain to not desire dirty food or cheat meals. His desire to be the best helped him stick to this plan and eventually lose the “need” for cheat meals.
You can watch Robert Timms go into full detail about his diet and his thoughts on cheat meals in bodybuilding by watching our latest GI Exclusive interview segment above.