Tag: Bodybuilding
Sixteen High-Fiber Foods To Add To Your Diet
The Many Benefits Of A High-Fiber Diet
Fiber is a non-digestible carbohydrate that is found in beans, legumes, vegetables, fruits, and grains.
Consuming enough fiber each day is imperative for maintaining good health and function. Unfortunately, however, many individuals fail to consume enough.
This article will provide detail on sixteen excellent high-fiber foods that you should look to incorporate into your diet to boost your fiber intake.
The Health Benefits Of Fiber
Before moving on to the high-fiber foods, let’s first consider some of the health benefits associated with increased fiber intake.
1) Enhanced Digestive Health
Fiber plays an important role in regulating digestion and causing regular bowel movements. Failing to consume enough fiber may lead to constipation or diarrhea.Furthermore, consuming ample fiber every day may also enhance gut health as the consumption of specific fibers can promote the growth of good bacteria (1)
2) Decreases Cholesterol Levels
Cholesterol is a waxy-like substance that the body requires for maintaining the structure of cells and transport, amongst other things.Having a high level of a type of cholesterol, known as low-density lipoproteins (LDL), can increase your risk of developing heart disease. However, consuming adequate fiber has been found to reduce LDL levels (2).
3) Better Blood Sugar Regulation
Research on high fiber consumption has indicated that it may also help to regulate blood sugar levels and prevent them from spiking (3).Based on these findings, it has been suggested that consuming plenty of fiber may reduce the risk of developing type 2 diabetes.
4) Body Weight Management
For those who aspire to lose weight, eating a lot of fiber is recommended. This is partly due to the fact that fiber can suppress appetite and leave you feeling fuller for longer.It is thought that fiber draws in water in the intestine which consequently slows the absorption rate of nutrients thus increasing feelings of fullness (4).
5) Reduced Disease Risk
A combination of the above health benefits combine to reduce the risk of death from cardiovascular, infectious, and respiratory-related diseases. (5).
Sixteen High-Fiber Foods
This section will recommend sixteen foods that you should consider adding to your diet due to the fact that they contain a large amount of fiber.
High Fiber Beans and Legumes
1) Split Peas
With 16.3 grams of fiber per cup, increasing the amount of split peas you eat can have a positive impact on your total fiber intake.
Split peas are a highly versatile food which can commonly be found in dishes such as dhals and soups.There are two main varieties of split peas – green and yellow. Green split peas tend to be sweeter and less starchy than the yellow variety.
2) Lentils
A cup of lentils contains 15.6 grams of fiber. In addition to being high in fiber, lentils also contain a great amount of protein which plays an essential role in growth and repair.
Like split peas, lentils can be used in a variety of ways and are common ingredients in salads and soups.
There are different lentils types including brown, green, yellow, red, Puy, and Beluga. Be aware that the fiber content varies slightly between each type.
3) Black Beans
As well as being high in essential micronutrients such as manganate, folate, and thiamine, a cup of black beans contains 15 grams of fiber.
These nutrients can have an array of positive effects on bone, muscle, and heart health while also significantly reducing the risk of developing disease.
In summer, a black bean salad goes brilliantly with basically all foods that are cooked on the grill while in winter, considering adding them to vegetarian chili.
4) Lima Beans
While lima beans may not be the most popular choice for some, they do contain a great amount of fiber and can be used in many different ways in the kitchen.
Lima beans, sometimes referred to as “butter beans”, contain 13.2 grams of fiber per cup. Adding them to a range of meals can quickly and easily bump up your total fiber intake.
As well as being one of the main ingredients in succotash, lima beans can be added to soups, stews, and hummus, and salads.
High Fiber Vegetables
5) Artichokes
This strange-looking vegetable is loaded with key nutrients and antioxidants and also contains 10.3 grams of fiber per cup.
As well as potentially improving digestive health, artichokes have been associated with positively impacting cholesterol levels and blood pressure.
Artichokes are great boiled, braised, stuffed, and baked. They also go well with a variety of other foods including dairy products, chicken, seafood, and eggs.
6) Peas
Peas are particularly high in vitamins A and C which play important roles in the repair and maintenance of body tissues. In addition, per cup, peas provide 8.8 grams of fiber.
The simplest way to cook peas is to simmer them in slightly salted water for approximately five minutes. Pureeing peas is another commonly used method in cooking.One of the most well-known ingredients to pair with peas is fresh mint. However, peas also go extremely well with onion and ham too.
7) Broccoli
Along with lima beans, broccoli is another controversial food that some seem to love while others despise.
Similarly to peas, broccoli provides an abundance of vitamins A and C and also contains 5.1 grams of fiber per cup.
Often when cooking broccoli, only the florets are used and the stems discarded. However, the stems are edible and can actually be used in a variety of different snacks and meals.
8) Brussel Sprouts
With 4.1 grams of fiber per cup, Brussel sprouts are another vegetable that you should consider consuming more often.
Brussel sprouts are particularly high in vitamin K which plays a crucial role in bone health and blood clotting.
Sprouts are cruciferous vegetables that are typically cleaned, cut, and cooked to accompany a main course. They can go with a range of different foods such as chicken, pork, duck, tofu, and mustard.
High Fiber Fruits
9) Raspberries
As well as being low in calories, raspberries contain many vital nutrients and antioxidants that are critical for good health. They also provide 8 grams of fiber per cup.
It is very straightforward to add raspberries to your diet as they can easily be added to your favorite breakfast, lunch, and dinner dishes.
Considering the sweet taste that raspberries have, they are mainstays of many deserts. Adding a cup of raspberries to your deserts is a quick and easy way to get a fiber boost.
10) Blackberries
Blackberries are an absolute staple of summer. As well as tasting great, they can bring a number of health benefits which can partly be associated with the high fiber content.
There are 7.6 grams of fiber found in a cup of blackberries. In addition, this fruit is packed with vitamin C, vitamin K, and manganese.
Although commonly used in desserts, fruits such as blackberries are becoming more popular in savory foods such as salads, sauces, and even sandwiches!
11) Avocados
While you may not consider avocado to be a fruit, it technically is a single-seeded fruit. The avocado is held in high regard by health-enthusiasts and for good reason!
As well as having a variety of culinary uses, the avocado contains 6.7 grams of fiber per cup. Furthermore, it contains healthy fats that can protect against heart-related diseases.
Avocados can be used in a number of different ways and are commonly eaten with eggs, toast, pasta, and more. They can also easily be added to salads, soups, and smoothies.
12) Pears
At 4.6 grams per cup, pears are another excellent source of fiber. However, be aware there are many pear varieties and, therefore, the fiber content may differ.
In terms of health, as well as providing fiber, pears also contain folate, niacin, and vitamin A. These substances play an important role in energy synthesis and cellular function.
Pears go well with a number of dairy products such as mascarpone and creme fraise. However, they can also be paired with savory foods such as pork and nuts.
High Fiber Grains
13) Bran Flakes
Bran flakes a great source of fiber with one serving of bran flakes providing approximately 7 grams of fiber.
Additionally, bran flakes are also highly nutritious and are rich in plant compounds and key minerals such as niacin, iron, vitamin B6, riboflavin, thiamin, and folic acid.
While a bowl of bran flakes in the morning is a great way to start the day, adding them to smoothies, yogurts, and desserts can help to increase your fiber intake.
14) Wholewheat Pasta
Although perhaps less popular than white pasta, wholewheat pasta has many additional health benefits.
While white pasta contains approximately 2.5 grams of fiber per cup, wholewheat pasta contains more than double at 6.3 grams per cup!Pasta is one of the most versatile foods around. Consider cooking a wholewheat pasta-based meal that combines a number of the aforementioned high-fiber foods.
15) Pearled Barley
Barley is a grain that comes in a number of different forms – pearled, hulled, barley flakes, and barley grit. This grain is widely consumed and is commonly found in slices of bread and cereals.
As well as containing 6 grams of fiber per cup, pearled barley also nourishes the body with key micronutrients such as manganese, thiamine, riboflavin, and selenium.
When it comes to cuisine, barley is commonly associated with soups, such as Scotch broth. However, barley can be used in many different dishes including risotto, salads, and stews.
16) Oatmeal
When it comes to a nutritious and delicious breakfast, you need to look no further than oatmeal. Not only is it quick and easy to make, it can be combined with a variety of other high-fiber foods.While oatmeal contains a modest 4 grams of fiber per cup, adding other high-fiber products such as fruits and nuts can significantly increase the fiber content.
Oatmeal can also be added to baked goods such as muffins, granola bars, and cookies to boost fiber intake further.
Four Simple Ways To Add Fiber To Your Meals
There are a number of ways that will allow you to quickly and effectively boost your fiber intake. This section will highlight four simple methods that can have a positive impact on the fiber content of meals.
Flaxseeds
Although not mentioned in the previous section, seeds are an excellent and versatile source of fiber. To put this in perspective, just two tablespoons of flaxseeds contains 3.8 grams of fiber.
Therefore, adding flaxseeds to your oatmeal, baked goods, and yogurts is a simple way of boosting your total fiber intake. Additionally, consider breading fish or chicken using flaxseeds.
Chia Seeds
Leading on from the previous point, chia seeds contain an even greater amount of fiber than flaxseeds at 5.5 grams per tablespoon!When combined with water, these seeds create a paste that makes a great addition to many smoothies and desserts.
Carrots and Spinach
Although carrots and spinach don’t contain the same amount of fiber as the vegetables mentioned above, they can easily be grated down and added to a variety of meals to boost fiber content.
Food Processors
Food processors allow you to puree a number of these foods together to substantially increase fiber content. Consider pureeing a variety of cooked vegetables before adding them to sauces and stews.
Final Word
It is clear that consuming enough fiber per day is of great importance and something that should be prioritized. By incorporating a number of the foods outlined in this article, you can substantially increase your fiber intake and consequently experience these health benefits.
References:
1 – https://pubmed.ncbi.nlm.nih.gov/22555633/ Parnell, Jill A.; Reimer, Raylene A. (2012-01). “Prebiotic fiber modulation of the gut microbiota improves risk factors for obesity and the metabolic syndrome”. Gut Microbes. 3 (1): 29–34. doi:10.4161/gmic.19246. ISSN 1949-0984. PMC 3827018. PMID 22555633.
2 – https://pubmed.ncbi.nlm.nih.gov/9925120/ Brown, L.; Rosner, B.; Willett, W. W.; Sacks, F. M. (1999-01). “Cholesterol-lowering effects of dietary fiber: a meta-analysis”. The American Journal of Clinical Nutrition. 69 (1): 30–42. doi:10.1093/ajcn/69.1.30. ISSN 0002-9165. PMID 9925120.
3 – https://pubmed.ncbi.nlm.nih.gov/18287346/ Weickert, Martin O.; Pfeiffer, Andreas F. H. (2008-03). “Metabolic effects of dietary fiber consumption and prevention of diabetes”. The Journal of Nutrition. 138 (3): 439–442. doi:10.1093/jn/138.3.439. ISSN 1541-6100. PMID 18287346.
4 – https://pubmed.ncbi.nlm.nih.gov/10721886/ Burton-Freeman, B. (02 2000). “Dietary fiber and energy regulation”. The Journal of Nutrition. 130 (2S Suppl): 272S–275S. doi:10.1093/jn/130.2.272S. ISSN 0022-3166. PMID 10721886.
5 – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731843/ McRae, Marc P. (2017-12). “Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses”. Journal of Chiropractic Medicine. 16 (4): 289–299. doi:10.1016/j.jcm.2017.05.005. ISSN 1556-3707. PMC 5731843. PMID 29276461.
Debunked: The Top 5 Myths About Six Pack Abs
BroScience Revealed…
Abs. One of the most common tell tales of a physically fit individual. While we know it comes down to body fat and genetics, we still can’t help but be drawn to a tight set of perfectly ripped abdominals.
Perhaps its nature, perhaps it’s nurture, but even in 2020 people are looking for the perfect formula for the ever elusive 6 pack abs. While there are 8 packs, and sometimes even more, the 6er has always been a standard for a gold standard for a good looking body. Without it you’re like a burger without fries, always missing something. But with lots of buzz comes lots of rumors, and the 6- pack has been a hot topic for a long time.
Some myths start as excuses, some start as perceived truths that have been found out over time, and some are just to save face Either way they’re ruining your gains, and the gains of people around you. Here are some of the 5 top myths about 6-pack abs.
Myth #1 Carbs Are Bad
For the last couple of years carbs have been getting a bad rap. Damn near every fad diet condemns it, and carb loading is all but a thing of the past. What they’re not telling you is complex carbs are good, it’s the simple carbs that give you your spare tire. Things such as bread, processed sugars, sports drinks, and cereals, are all considered simple carbs because they break down easily. Try eating legumes, nuts, and and vegetables instead. All the benefits, none of the drama.
Myth #2 You Can Substitute A Bad Diet For A More Strenuous Workout
There’s an old adage that “abs are made in the kitchen”, and while we’re in the process of throwing out old theories, this one is actually true. Your diet is Quintessential to sculpted abs. The reason we say “sculpted” is because that’s exactly what you’re doing, trying to reveal the art surrounded by subcutaneous fat. So put down the Twinkies, and pack on the extra reps instead.
Myth #3 Eat Right, Work Out, The End…Right?
Wrong. While eating right and working out are definitely essentials, so is rest. By rest we don’t only mean Sleep, which is also a big component, but rest in the sense of being at ease. A state of being without stress. Stress through not sleeping right or a hectic lifestyle can actually build up cortisol levels which make it harder to lose stubborn fat. Take a walk, watch a movie, meditate…just do what you love.
Myth #4 You Can Shape Your Abs
The harsh reality about abs is what you get is what you got. You can’t add an extra pack or change your symmetry. Some abs line up, some don’t, all you can do is do the best with what you were given. However, you can improve muscle thickness and abdominal imbalances with a good workout routine.
Myth #5 The Be All And End All Of All Ab Exercises
While not all ab exercises are created equal, there’s no end all be all of ab exercises. The truth is your abs will get use to even the best exercises over time if you do them consistently. Switch up your exercises and the angles they’re performed to promote new stimulus and muscle confusion.
Are you underwhelmed with you ab development? Let us know by hitting up our comments below or head on over to our official Facebook and Twitter.
Pocket Guide To Calories, Basal Metabolic Rate & Intake Requirements
Everything you need to know for your bulking and cutting needs.
For so many of us, we have that image of what we want to be. Those of us bodybuilders have that image for what we want to look like. But it can be a real challenge in getting there. Having the expertise to know what to do and how to do it. Sure, reading about fellow bodybuilders and athletes is a great tool, but what works for them may not work for you. That can be discouraging.
However, if you take these components and break them down into only the essentials, you clear out the clutter that can overwhelm you. When it really comes down to it, there are only a handful of things that matter and each is manageable in efforts to get you to your goal. Between calories, basal metabolic rate, and daily intake requirements, with the right understanding, you will definitely be on your way to reaching those goals.
Let’s take a look at this pocket guide for calories, basal metabolic rate, and daily intake requirements as we try our best to break down only the essentials, so you feel as though it is accomplishable. Because it is. It just takes a bit of time and understanding to really get there.
Let’s Talk Calories
A calorie is a way to measure energy expenditure, as well as stored energy. Carbs, protein, fats, fiber, among others, release energy through your metabolism, and in reaction with oxygen, energy is released. Kilocalories are referred to as calories in your diet, being those calories you eat, and calories through exercise, being those you burn away (1).
When it comes to your daily calories and caloric intake, it is important to understand that this is totally dependent on a number of factors: age, gender, activity level, genetics, and so on. We’ll look at this from three different activity levels being sedentary, moderately active, and active.
According to the United States Department of Agriculture Food and Nutrition Service, sedentary adults between the ages of 19-50 years old would require on average around 2,400 calories for men and 1,900 calories for women. Moderately active men would average around 2,600 calories while moderately active women are around 2,100 calories. Moving into the active territory, they define this as walking more than 3 miles per day at 3 to 4 miles per hour, with light physical activity associated with the typical daily activity you already partake in. In this case, men would require around 2,900 calories and women average to about 2,300 calories (2).
What Is Basal Metabolic Rate?
Your basal metabolic rate is the total number of calories needed to function on a daily basis. This includes things like circulation, breathing, nutrient processing, protein synthesis, among others. This means ultimately that energy is used only to maintain vital organs. This works in tandem with your resting metabolic rate which measures the number of calories burned at rest (3).
A popular way to measure your basal metabolic rate is through the Harris-Benedict equation. The end result is the number of calories needed to maintain your current body weight based on sex, height, weight, and age requirements (4). This came from a study conducted by James Arthur Harris and Francis Gano Benedict and is a popular way to calculate this.
Harris-Benedict Equation
Men: BMR= 66.5 + 13.8(weight) + 5.0(height)- 6.8(age)
Women: BMR= 655.1 + 9.6(weight) + 1.9(height) – 4.7(age)
Important Daily Intake Requirements
We’ve already covered calories and how important it is to figure out your daily caloric intake. But to go further, let’s take a look at those vital macronutrients in protein, carbs, and fat. Macronutrients are those nutrients that we need in larger quantities to provide support for energy, metabolism, muscle growth, and overall development. As our body’s primary source of energy, these are needed in larger quantities to make up the majority of the calories we consume.
Protein
When it comes to fulfilling our protein needs, we need to remember that there are many ways to get protein into our bodies. For healthy adults, the recommended daily intake is 0.8-1.0 grams of protein/kg body weight (4).
Whole foods are always the way to go, and even those on a vegan diet can get adequate amounts of protein. But protein powders are a solid way to get that vital protein into our bodies, and with both whey and non-dairy proteins, everyone can benefit from a great protein powder (5).
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Carbohydrates
When it comes to carb and carb sources, it is important to know that carbs are not bad. A common myth around nutrition is that carbs are stored as fat and will then only increase your body weight and reduce definition. Carbs are vital for a number of functions and must not be forgotten in your diet. It is recommended that the daily carb intake be around 45 to 65 percent of your total daily calories (4).
Fats
Fats are another thing that have a bad reputation but knowing there are different kinds of fats is very important. Fats are used for a number of bodily functions and neglecting them would be a terrible disservice to your overall health, wellness, and performance. Daily fat requirements are around 30% of your total day’s calories (4).
Why All This Matters
The amount of calories you consume, your basal metabolic rate, and your daily intake all contribute to your health, performance, and goals being met. Eating enough in the day is important and while it is easy to starve yourself and feel terrible throughout the day, you are hurting your gains, despite what you may have heard. Knowing the ins and outs of these three important components can lead to effective cutting and bulking, while also aiding in a better lifestyle overall.
Wrap Up
This pocket guide for calories, basal metabolic rate, and your daily intake requirements will provide the blueprint for what you need to know to get started. Having the tools is half the battle and once you know what to, you can finally go and do it and see those desired goals become reality.
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 Envato
References
Howell, S.; Kones, R. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
United States Department Of Agriculture Food and Nutrition Service (2011). “Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level”. (source)
McMurray, R.; Soares, J.; Caspersen, C.; McCurdy, T. (2015). “Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective”. (source)
Kansas State University. “What are My Calorie, Protein, Fat, & Carbohydrate Needs?”. (source)
Cintineo, H.; Arent, M.; Antonio, J.; Arent, S. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Nick Walker On Olympia Finish: ‘5th Place To Me Is A Loss’
Nick Walker was unhappy with his finish at the 2021 Olympia and will make improvements heading into next year.
It was quite a year for Nick Walker. He took home the prize at the New York Pro and this qualified him for the 2021 Olympia. Just two weeks before the biggest competition of the year, Walker won the Arnold Classic and had all the momentum heading into Orlando.
Walker made an impression right away because of his insane mass and conditioning. This was apparent once again on the Olympia stage and this led to him being part of the top five during announcements on Saturday night. Walker took home fifth place while Hunter Labrada finished fourth. Of course, Big Ramy repeated as champion followed by Brandon Curry and Hadi Choopan.
For Walker, he is not satisfied with this placing at the Olympia despite being in the top five.
“5th place to many is a huge accomplishment. 5th place to me is a loss…. a loss that I will make sure with this whole year of training never happens again. I know what needs to be improved and I know what needs to be fixed.”
Nick Walker oozes confidence and that was shown after winning the Arnold Classic. Walker believed he was going to make it three-for-three at the Olympia and this is the mindset competitors must have heading into competition, especially going up against some of the other best in the world.
Walker references what needs to be fixed. He does not say anything specifically but he claims that he knows and will make the necessary changes to finish higher in next year’s competition.
This was Walker’s first big year as a professional and it was a good one. He picked up two victories at the biggest shows outside of the Olympia. It is clear that Big Ramy is the class right now and that is the level that Walker will shoot for. Big Ramy entered the Olympia weighing over 300 pounds of solid muscle. This was enough to win another Olympia and he has made it clear that he will continue to defend his title.
Nick Walker is just getting started and will continue to be a force in Men’s Open. It will be exciting to see the changes that he makes to improve his physique further and place higher in the Olympia.
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.
Brandon Curry Has ‘Zero Regrets’ After Second-Place Finish At Olympia
Former champion Brandon Curry made a statement after finishing second at this year’s Olympia.
It has not been too long since Brandon Curry was hoisting the trophy in the air after winning the 2019 Olympia. He reached the pinnacle of bodybuilding and was looking to stay at the top. While he has been one of the best in the sport since that night, Curry has been defeated two years in a row now.
In 2020, Curry finished second to Big Ramy at the Olympia. The 2021 competition is now complete and it was the same fate for Curry. During prejudging, it was clear that Curry and Big Ramy were the top two and it would make for an interesting battle come the final.
After a second-straight silver medal, Curry took to Instagram to make a statement and say that he will be back better than ever.
“2021 was another one for the history books!I gave it my best and managed to pull off a 2nd place battle against the current champ @big_ramy. Congrats to him on his performance and for retaining his title! I fell short according to the judges, but I have zero regrets because I did my absolute best and the rest was in their hands.To be in the top 2 in the world for 3 consecutive years is my historical moment for the year. Each year I find something significant in the outcome and that was that moment for me.”
Brandon Curry took the necessary time to thank his family, friends, sponsors, and trainers. He made sure to hit all ends that work with him during his journey to the Olympia. And of course, Curry promised to be back in the future.
This is not surprising given the string of success he has found. Curry has been a top-two finisher in each of the last three Olympia’s. There is no doubt that he is one of the best in the world but the judges have been leaning toward Big Ramy over the last two years.
“Time to come home and kick things up a notch!” Curry continued.
“Thank you to all of my fans around the world-I truly have the greatest fans in the world!And thank you to my family and friends for the encouragement along the way. It carried me further than you may realize….And to my kids for understanding why I’m away for months at a time and showing up to cheer for me…every victory I have is your victory too! And to those who helped my wife and children while I was away. I thank you. #ILLBEBACK #15 ??”
Brandon Curry made his first appearance at the Olympia in 2013, where he finished eighth. After a few finishes near the bottom, Curry climbed to top five in 2018. This was before he won both the Olympia and Arnold Classic in 2019. Now, Curry has solidified his legacy and has shown that he is a difficult competitor on stage.
Sights have already been set on the 2022 competition. There is no doubt that we will see Curry if all goes right and he could be competing for another title.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Anabolic Doc: The Truth About Sex Problems Post-Steroids
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The Anabolic Doc doesn’t mince words when it comes to sexual problems after coming off steroids.
Dr. Thomas O’Connor, also known as the Anabolic Doc, has dedicated his life to working with strength athletes and bodybuilders who use anabolic steroids. He’s been very clear about the dangers these drugs hold but has also provided an empathetic viewpoint as to why athletes turn to PEDs in the first place. Beyond serious health concerns of long term steroids use – the Anabolic Doc went into detail about the realities behind sexual performance and steroids. What is true? What is a myth? In our latest GI Exclusive interview, the Anabolic Doc gets real about what happens to your sex life after coming off steroids.
Beyond roid rage, the second most overplayed stereotype about steroids is enhanced sexual performance. It makes sense – blast your body with testosterone and give your private parts a boost. But just how true are these claims and how much is fiction? We turned to Dr. Thomas O’Connor – aka the Anabolic Doc – for answers.
First things first, the Anabolic Doc makes it clear that increased sexual performance is 100% a side effect from using steroids. In many ways, this is an additional appeal to using these drugs. Beyond the improved athletic performance and muscle building – private life between the sheets sees a dramatic boost in “energy.” That being said, there is also a downside – it just might not rear its ugly head until many years down the line.
As with many things in long term steroid use – over time health complications begin to arise. This is even more true when coming off steroid use permanently after decades of cycles. It’s well documented that long term steroid use will lead to a permanent decrease in testosterone within your body. This can affect many things. It can make you feel depressed. It can make you feel weak and lethargic. It can also diminish your sex drive and performance.
But for those who think it’s not that big of a deal – the Anabolic Doc has some grave news for you. Without treatment such as Testosterone Replacement Therapy, it’s almost guaranteed that your future sex performance will dry up after coming off steroids. The Anabolic Doc has often talked about the “suffering” of steroid users during older age. This isn’t just medical pain and suffering – it’s also psychological.
The Anabolic Doc receives many patience who are mentally suffering due to a diminished sex life and worsening sex performance. We’re not talking about 80 year olds here. We’re talking 50 year old men who should still be able to function well enough. But due to low levels of testosterone production from steroid use – their “ability” falls apart.
Even worse, this can happen at a much younger age as well. If a person goes through multiple cycles of steroids – when they are off cycle, their sexual performance will be diminished as well. The Anabolic Doc specifically states many men in their 20’s who can’t date women whenever they are off cycle. When they come back on steroids – everything works fantastic. But at such a young age – without the continued use of these drugs – they become lame ducks.
“You’re going to come off this shit and you’re going to crash like a lead balloon,” Dr. O’Connor states in our interview. He then goes on, “And you’re going to be with a girl and if you’re 20 or 23 or 27 and you can’t date… that’s the new thing now… the new lexicon. It’s ‘can’t date.’”
You can watch the Anabolic Doc’s full comments on steroid use and sexual performance in our latest GI Exclusive interview segment above.
Avoid The Skinny Fat Look With This Muscle Building Cardio
Cardio Like a beast.
Yeah, you read the title correctly. As a bodybuilder you probably already have an inherent dislike for cardio training simply because of the effect the practice can have on your muscle growth and maintenance. Consistent steady state cardio will certainly improve your endurance, but it will do nothing for your physique except eat away at that hard earned muscle.
While cardio should certainly be a staple of your program, no matter how much you hate it, it truly depends on the type of cardio you’re performing in the gym that will determine whether or not you see the results you seek. So what exactly should you be doing in the gym and what should you run away from (pun intended)?
No Steady State Cardio
When it comes to burning fat and maintaining your muscle mass, you want to avoid running at one consistent pace. For example, if you’re simply jogging the entire time while you’re doing your cardio but you’re not increasing or decreasing that pace then you can be sure that your body will dip into it’s muscles stores for energy. This is especially true if you find yourself on a cut and in a calorie deficit.
If your cardio levels are boosted yet your lifting numbers either remain consistent or even drop due to the lack of normal energy stores you can bet the body is going to adapt more to the cardiovascular training and your muscle growth will stagnate and even move backwards.
Take It Easy
The best kind of cardio for burning fat and keeping muscle is the kind that doesn’t rip your body apart. Namely, walking. You metabolic rate will rise for sure though it won’t nearly be at the levels that you’d expect from lifting or doing interval training, but it won’t break down your muscle and it will leave with enough energy that you’ll be able to hit the gym hard if you’re doing two-a-days.
Ramp Things Up
The other option for fat loss and muscle maintenance in terms of cardio training is performing HIIT. By doing interval training at high intensity your metabolic rate will skyrocket which means more calories are burned. But unlike steady state cardio HIIT training means you’re pushing your body, specifically your muscle, to the max. Notice how sprinters are always in great shape, lean but still muscular? That’s because they are constantly utilizing their muscle by pushing themselves to their limits.
They also don’t worry about training on a calorie deficit as they need as much energy as possible during their training sessions. The action of sprinting has a similar anabolic response as you’d find in lifting. HIIT including sprinting can be looked at as more muscle building cardio than traditional cardio.
Try out these methods and watch the fat burn away and your muscle continue to grow.
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How To Perform The Burpee
What Are Burpees?
Not to be mistaken for burpees seeds, burpees are one of the most challenging bodyweight exercises that can be performed and have been found to be an effective bodyweight cardio conditioning exercise (1). One of the best things about the burpee is that equipment is not necessary – all that is required is space. In addition to this, it is a full body exercise which recruits muscles the length and breadth of the body. The muscles of the legs are required to powerfully shoot the legs back in the plank position and also explosively contract in the vertical jump. The upper body and core must support the body weight in the plank and also engage during the press up.
This article will look at 4 key components of the burpee and also provide a number of variations that can be performed for a burpees workout!
How To Perform A Burpee
Burpees come in a number of variations and coaches may teach the movements differently – some require a push-up during the plank phase while others do not. Others do not require a jump at the end of the movement, while others do not. The following coaching points will teach how to perform the conventional burpee from start to finish.
Squat down and place the hands flat on the floor at approximately shoulder width apart
From this position, jump the legs back into a full plank
Hinge at the elbows and drop into a full push up ensuring the chest makes contact with the floor before returning to the plank position (if required, drop to the knees for the push-up)
Jump the feet back to the start position ensuring that the feet are placed wider than the hips
From the deep squat position, powerfully drive upwards into a vertical jump and bring the arms up and overhead
Land safely keeping the knees out and repeat for the prescribed number of reps
Performing Perfect Burpees
Burpees are a very common exercise that often appears in HIIT or Tabata style workouts (2). Typically, the goal of these workouts is to complete as many reps as possible in a set time period which can often cause the exercise to be performed incorrectly or with the absence of good technique. The following points highlight 4 key areas that are crucial when it comes to mastering the burpee.
1) Jump Effectively
Firstly, during the burpees exercise, focus on moving effectively – specifically in the jump. Be aware that this does not necessarily mean moving as fast as possible and completing each rep in as quick a time as possible.By failing to move effectively, it is likely that energy will be wasted and therefore the movement will become more challenging, energy stores will become depleted at a faster rate and fatigue will quickly become a major factor (3). Efficient movement helps to preserve energy, which will make it possible to exercise for a longer period of time, all while maintaining form.
The jump is often an area where energy will be wasted – either through rushing or an out of control jump. Although it’s important to gain height with each jump, it must be controlled to maximise movement efficiency.
2) A Solid Ground Position
Probably one of the most common mistakes is performed during the grounded phase. At this point, the body should be held long and straight in a plank position. Often in this position, the body either begin to sag by the dropping of the hips or the hips are lifted too high. Both of these positions are incorrect and fail to engage the core properly.
The best way to ensure that the correct position is assumed is to place the hands directly underneath the shoulders and maximally shoot the legs out behind the body. Meanwhile, the core should be braced as hard as possible – focus on squeezing the abs tightly. This will increase what is known as intra-abdominal pressure which will help to facilitate a strong plank position and additionally protect the spine and prevent lower back injury (4).
3) Maintaining A Wide Base
When jumping up to the feet from the grounded position, look to keep the feet slightly wider than the hips. Doing so will keep the body more stable and the movements controlled. A wide base of support has been found to facilitate stability (5) thus enhancing movement and preserving energy. If a narrow stance is assumed, stability decreases.
Additionally, by keeping a wide stance, the jump will become straightforward. When jumping, a wide stance is required as a narrow stance will make the movement more challenging and harder to gain height in the jump.
4) Be Powerful In The Jump
With the jump, it’s important to be as explosive as possible. It should involve a powerful drive using the big leg muscles that propels the body upwards. However, for many the jump is nothing more than a small hop which does very little and fails to recruit these muscles to their full potential.
The maximal jump in the burpee trains something known as triple extension which is simply a rapid extension of 3 joints – the hips, knees and ankles (6). Practicing triple extension regularly can help to build full body power, burn many calories and improve overall movement. Therefore, do not sacrifice the jump with the purpose of completing more reps in a short time period, instead, focus on springing up powerfully with each rep.
Burpee Progressions
There are number of progressions that can be performed in order to increase the intensity and challenge of the burpee exercise. Only once proficient form for the standard burpee has been established, should these variations be attempted.
Tuck Jump Burpee
Complete a full burpee and during the jump, drive the knees up powerfully and tuck the knees into the chest in mid-air.
Hand Release Burpee
For this variation, when dropping into the push up, touch the chest to the floor and release the hands from the floor so that the body is fully in contact. Complete the rest of the movement as normal.
Burpee to Jump Lunge
Once again, complete a full burpee however, look to swap out the vertical jump for a jumping lunge. Alternate sides with each rep completed.
Single-Leg Burpee
As the name suggests, complete the full movement on one leg ensuring that the other foot does not touch the floor at any point. Alternate leg with each rep.
Burpee Switch
Complete the first phases of the burpee as normal. In the jump, look to rotate 180 degrees and land safely keeping the knees pushed out.
Lateral Jump Burpee
Perform a standard burpee but look to jump laterally (to the side) rather than vertically. Still focus on being explosive with every jump.
Final Word
When it comes to cardio conditioning, the burpee is one of the best callisthenic exercises that can be performed, providing it is executed with good form. It is also an exercise which is easy to manipulate to increase the demand placed on the body, as highlighted by the vast number of burpee variations.
References:
1-Haddock, Christopher K.; Poston, Walker S.C.; Heinrich, Katie M.; Jahnke, Sara A.; Jitnarin, Nattinee (2016-11). “The Benefits of High Intensity Functional Training (HIFT) Fitness Programs for Military Personnel”. Military medicine. 181 (11): e1508–e1514. doi:10.7205/MILMED-D-15-00503. ISSN 0026-4075. PMC 5119748. PMID 27849484.
2-“Physiology of Fat Loss”. www.unm.edu.
3-Ament, Wim; Verkerke, Gijsbertus J. (2009). “Exercise and fatigue”. Sports Medicine (Auckland, N.Z.). 39 (5): 389–422. doi:10.2165/00007256-200939050-00005. ISSN 0112-1642. PMID 19402743.
4-Hodges, Paul W.; Eriksson, A. E. Martin; Shirley, Debra; Gandevia, Simon C. (2005-9). “Intra-abdominal pressure increases stiffness of the lumbar spine”. Journal of Biomechanics. 38 (9): 1873–1880. doi:10.1016/j.jbiomech.2004.08.016. ISSN 0021-9290. PMID 16023475
5-Henry, S. M.; Fung, J.; Horak, F. B. (2001-2). “Effect of stance width on multidirectional postural responses”. Journal of Neurophysiology. 85 (2): 559–570. doi:10.1152/jn.2001.85.2.559. ISSN 0022-3077. PMID 11160493.
6-Suchomel, Timothy J.; Comfort, Paul; Stone, Michael H. (2015-6). “Weightlifting pulling derivatives: rationale for implementation and application”. Sports Medicine (Auckland, N.Z.). 45 (6): 823–839. doi:10.1007/s40279-015-0314-y. ISSN 1179-2035. PMID 25689955.
Arnold Schwarzenegger Makes Call To Action To Stop Deaths In Bodybuilding
Arnold Schwarzenegger has been vocal about making improvements to bodybuilding to prevent deaths.
Over the last few months, there has been an increase in deaths in the sport of bodybuilding. This is something that many have spoken out about and that includes the best bodybuilding of all-time Arnold Schwarzenegger.
During the 2021 Arnold Classic, Schwarzenegger stated on the broadcast that he believes Classic Physique is the future of bodybuilding. This is because of the preparation being different. Now, Schwarzenegger made a recent call to action in his newsletter.
“You would think that the head trauma from MMA and football would outweigh the organ failure in bodybuilding, but bodybuilding is much, much worse. We need to fix that, because bodybuilding should be about promoting health and fitness. I don’t know if the answer is more testing or promoting the smaller divisions more. What do you guys think?”
Arnold Schwarzenegger calls for more testing in bodybuilding or the promoting of smaller divisions. Right now, Men’s Open is the pinnacle of the sport where competitors have to show great size and conditioning. Mamdouh “Big Ramy” Elssbiay is coming off a victory at the 2021 Olympia. Prior to the competition, there was some devastating news.
George Peterson passed away tragically in Orlando just days before the Olympia. Peterson was in town preparing to compete in the Men’s 212 division. Peterson’s death came after a recent string that has hit the bodybuilding world.
Ronnie Coleman made comments in September that lineup with those of Schwarzenegger. He believes that diuretics should be banned from the sport because of the danger that they bring. Coleman referenced a time where he nearly lost his life because of the use of diuretics.
“In the past 10 years, bodybuilding lost more competitors (14!) to early deaths than any other sport, including MMA and football. In fact, most football players that die from CTE problems die much older than bodybuilders, and with the exception of a tragedy this week, MMA fighters die at a much lower rate than bodybuilders,” Arnold Schwarzenegger continued in his newsletter.
The Mr. America competition is one with a great history dating back to 1939. To this day, competitors are still being drug tested before the event. This is an all-natural event that took place from Oct. 8-10. This is something that Schwarzenegger believes would benefit the sport of bodybuilding as a whole moving forward.
This is not an easy solution so it is hard to say what the perfect fix is. There is no quick-fix option for the sport. The popularity of bodybuilding continues to grow around the world but this recent string of deaths has caused some concern. The risks of some supplements and products are well-documented but athletes have been vying for victories and this is the reason they are being used.
This is not the first time that Arnold Schwarzenegger has spoken out about this issue. It does not seem like it will be the last either. Moving forward, it will be interesting to see if any big changes are made to bodybuilding.
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‘Sandow Is Home’: Big Ramy Says He Will Retain Olympia Title For Years To Come
Big Ramy confirmed that he will defend his title for years to come in recent Instagram post.
Entering the 2021 Olympia, there was a belief that no one could take down defending champion Mamdouh “Big Ramy” Elssbiay. On Saturday night, that was made clear as Big Ramy took home his second-straight title on the biggest stage in bodybuilding. Now, the Egyptian bodybuilder will focus on the upcoming years.
Big Ramy took to Instagram over the past couple of days to celebrate his victory at the 2021 Olympia. Most recently, he posted to say that he will be defending his title for years to come.
“Sandow is home and it will remain here for a very long time ، Thank you to all my fans around the world ، i made it because of your love and support.”
Can anyone take down Big Ramy at his peak? He entered the 2021 Olympia weighing in at 305 pounds, as said by a scale during the Olympia press conference. He is a mass monster that has retained an incredible physique at an enormous size. This is difficult to take down on stage but there are plenty of competitors that can compete.
Brandon Curry, who is a former Olympia champion, was the clear No. 2 behind Elssbiay at this year’s competition. He ended up taking second place while Hadi Choopan finished with the bronze medal. Nick Walker and Hunter Labrada rounded out the top five.
Competitors like Walker and Labrada are thought to be the future of bodybuilding because of their age and success to this point. With that being said, Big Ramy is not done defending his title and he believes that he can keep it for the upcoming competitions.
Big Ramy competed in his first Olympia in 2013 where he finished in eighth place. He climbed to second by 2017 but quickly fell to sixth place the very next year. Since then, Big Ramy has been at the top of the sport and has shown that during the Olympias.
The Men’s Open division is considered the top of the game and it is clear who the name to beat is. Big Ramy has claimed that winter is here and that has certainly been the case over the previous two years. If he stays at the top of his game, Big Ramy will be difficult to defeat anytime soon.
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