Tag: Video
Stan Efferding: Cardio Is Nowhere Near As Important As You Think It Is | The Mike O’Hearn Show
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Stan Efferding & Mike O’Hearn want you to stop making cardio a religion.
Cardio sucks. Everyone knows it – and it’s particularly a thorn in the side of strength athletes and bodybuilders. However, the benefits of cardio for heart health and endurance are well known. As the fitness industry continues to grow in the mainstream – cardio has become a must-do activity for athletes and the regular person. In fact, it’s not uncommon to be guilted for not including cardio into your lifestyle – at risk of your life longevity. While cardio certainly has wonderful benefits, Mike O’Hearn believes many athletes are actually hurting their fitness goals with too much cardio. Pro bodybuilder and powerlifting legend Stan Efferding agrees. In Generation Iron and Barbend’s latest episode of the Mike O’Hearn Show, Stan Efferding explains how most fit individuals are doing way too much cardio.
Heart disease is one of the leading causes of death in the United States – especially for males. This reality has driven science and fitness experts to stress improving lifestyle via a better diet and increased cardio activity. While this may be an important truth for the average sedentary American – the message has also affected the athletic world. Mike O’Hearn and Stan Efferding are seeing a troublesome trend in modern athletes – they all do too much cardio.
Mike O’Hearn gets down into the weeds discussing this concept in detail with Stan Efferding – explaining how modern athletes often do cardio to the detriment of their fitness goals. Let’s break it down.
What Are METs In Cardiovascular Health?
A MET is the ratio of your working metabolic rate in relation to your resting metabolic rate. MET stands for metabolic equivalent – it’s the energy exhausted per unite of time. In simplest terms, it’s a scientific way to measure the intensity of exercise or an activity.
The base level, one MET, is your energy expenditure at rest. So when thinking about METs, you get a better idea of what it is measuring. 10 METs would be spending energy ten times more than when you are at rest.
Stan Efferding explains that for good cardiovascular health and decreased mortality rate – an individual should be able to maintain 8 METs during activity. 8 METs would be the equivalent of riding a bike on flat terrain. In comparison, running (at about 7mph) would equate to about 11-12 METs. This is important in understanding why he believes athletes and fit individuals are spending too much time on cardio. Let’s move on.
“Cardio is not a religion.”
– Mike O’Hearn
Stan Efferding Explains The Reason Athletes And Fit People Should Do Less Cardio
Mike O’Hearn and Stan Efferding make it clear from the top that this discussion is about fit individuals and athletes specifically. Their advice about cardio would change significantly for the average person or a person who lives a sedentary lifestyle.
Stan Efferding breaks down athletes into three categories regarding cardiovascular health:
People who meet 8 METs without needing cardio exercise
People who do cardio or weightlifting in order to successfully meet 8 METs
People who do cardio or weightlifting but still do not meet 8 METs
Stan Efferding claims that studies show the individuals who meet the first category are able to successfully commit to 8 MET activities despite not doing regular cardio. This can be due to genetics or overall lifestyle (such as an active job). But what is important to note, is that the individuals in category three, who do cardio regularly but still can’t meet 8 METs, have a higher mortality rate than the individuals in category one who do zero cardio.
What Stan Efferding is trying to point out here is that cardio in and of itself is not the singular solution to cardiovascular health. It’s not about the individual action, it’s about the outcome. What is important is that your cardio or weightlifting or activity leads to improvement in your ability. If you can’t measure an outcome – then you are simply doing a repetitive task, like cardio, for no reason.
This ties into the notion of diminishing returns in exercise. Over time your body will adapt, so you must adapt your training. If you do the exact same cardio routine every day for the rest of your life – you will not necessarily be gaining a cardiovascular benefit from the cardio.
“I find very few individuals who need more cardio if they are already generally fit.”
– Stan Efferding
Cardio Should Not Be A Religion, But It’s Also Not The Devil
Mike O’Hearn and Stan Efferding also want to stress that they are not saying you should never do cardio – or that cardio accomplishes nothing. What they are trying to say is that many fit athletes who don’t do cardio… probably don’t need to start doing it. The outcome or result of your lifestyle is more important than the exact mode that gets you there.
If you are a generally fit person but still suffer from factors such as high blood pressure, high lipids, or high blood sugar – cardio will help you become healthier, lower those levels, and decrease your mortality rate.
But if you are a bodybuilder without these issues and you can hit a consistent 8 METS of activity without cardio – that’s okay too.
At the end of the day, Stan Efferding values movement most above all else. If that movement is cardio and it fits your overall athletic goals, great. If that movement is weightlifting without cardio, that’s also okay.
Stan and Mike have far too often run into athletes who pressed too much cardio throughout their training regiment – and are now leading into a competition with limited options to improve because the cardio has worn them down. This is the worst situation when you are close to a competition. It leaves you with limited to no options and may pull away from your success at the competition.
This is why Mike O’Hearn and Stan Efferding are stressing to pull back on cardio if you are an athlete. Odds are you are doing too much. There are ways to keep longevity high without having cardio diminishing your muscle mass or your athletic ability. It ultimately depends on what sport you compete in – but for bodybuilders, don’t succumb to the pressure. You may not need cardio to stay healthy while you prepare for your competition. Each individual varies – but don’t fall for the blanket “cardio is always important” opinion.
Wrap Up
You can watch Mike O’Hearn and Stan Efferding talk about cardio in full detail by watching our latest episode of The Mike O’Hearn Show above. Make sure to catch new episodes every Friday only on the Generation Iron Fitness Network or wherever podcasts are downloaded.
2022 INBA PNBA Pro/Am Natural Universe Inside Look | Posing Routines & Awards
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An inside look at the 2022 Pro/Am Natural Universe competition.
The 2022 INBA PNBA Pro/Am Natural Universe show took place earlier this month on September 2-3, 2022 in Tampa, Florida. One of the more notable contests in the league’s schedule – the Natural Universe is part of the Road To Natural Olympia – an opportunity for pros to quality and compete in the 2022 Natural Olympia later this year. Generation Iron was on the ground during this epic weekend showcase – and has put together a recap video showcasing the physiques on stage and the champions who earned a trophy.
Denny Kakos started the first Natural Universe in 1990. The Natural Universe title is trademarked, and it’s one of the most prestigious natural bodybuilding titles the INBA PNBA offers. That has seen the faces of many great champions.
Notable Past Champions
Over 30 pro athletes competed this year across a wide variety of different countries. This is the first time a natural bodybuilding show of this prestige was held in Tampa, Florida. Next year, in September 2023, the Natural Universe will go abroad and be held in Bucharest, Romania.
2022 Natural Universe Bodybuilding Lineup
The 2022 Natural Universe was an epic battle across all divisions with powerful competitors fighting for the prize and Natural Olympia qualification. Here are the key athletes that faced off on stage.
Stacked Open Pro Bodybuilders
Joe Carabase
Thomas Cornell
Joseph Farese
Benjamin Hernandez
Christian Kellenberger
Uche Mbah
Ivan Puga
Mexico
Former Natural Universe champion
Philip Ricardo Jr.
Former Natural Universe champion
Mark Troiano
Impressive Pro Grand Masters 50+ Line up
Pro Classic Physique: Open
Benjamin Hernandez
Derek Joe
2021 Natural Olympia Pro Champion
Patricio Martinez
Josh Mazza
Pro Men’s Physique: Open
Pro Bikini Divas: Open
Arely Ayala
Mexico
2nd Place 2021 Natural Olympia Pro Bikini
Danielle Bouldin
Lissy Guerrero
Kayla Rowling
2x Natural Olympia Pro Bikini Champion
Lafaye Young
Stephani De Zorzi
Pro Women’s Bodybuilding: Open
Yvette Arthur
United Kingdom
2021 Natural Olympia Champion
Watch The 2022 Natural Universe Recap
With only two more months until the 2022 Natural Olympia – there are becoming fewer opportunities for athletes to qualify and compete against the best natural bodybuilders in the world. Check out the INBA PNBA schedule for Natural Olympia qualifying events.
You can also check out our recap sizzle video showcasing the passionate natural athletes both on stage and behind the scenes of this epic contest – along with a showcase of the winners who earned qualification and trophies. Check it out above!
Straight Facts: More Top Effective Bodybuilding Supplements Proven By Science
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Jerry Brainum returns with part two of his list for the most effective bodybuilding supplements based on scientific studies.
In the massive world of sports and nutrition supplements – there are a lot of claims as to what brands and what products are the best for bodybuilding and fitness. Most of this is just marketing and sadly, many substances in supplements are unnecessary additions to your diet for improved fitness. However, this does not mean that all supplements are a waste of money. That’s why Jerry Brainum has returned with the second part of his list for the most effective bodybuilding supplements. In this episode of Straight Facts, Jerry Brainum breaks down the best bodybuilding supplements proven by scientific studies.
The claims made by supplement companies need to be backed by some sort of study. Baseless claims cannot be used to market products. While this is great in theory, it’s relatively easy to manipulate studies to fit a business narrative. There are even rich enough businesses that invest in their own studies – likely bent towards making sure the outcome looks appealing to buyers. That’s why Jerry Brainum has spent his time looking at the most neutral and diverse collection of studies he could find that investigate nutrition supplements and their effects.
Last episode, Jerry Brainum broke down the most effective supplements backed by science – but he couldn’t fit the entire list in one episode. So we’re back this week to complete the list. What are the best supplement products that will actually work based on rigorous and peer reviewed studies? Let’s find out.
Sodium Bicarbonate
Sodium Bicarbonate is used as a blood buffer – often times in medical emergencies at the hospital. But its effects also have use in the fitness world. sodium Bicarbonate buffers the build up of acid produced by your muscles when you exercise. This makes the supplement a great addition to your stack if you perform high intensity exercise or athletic activity. By buffering the acid – it reduces soreness and fatigue as you train.
The big downside here is that Sodium Bicarbonate, true to its name, contains a lot of sodium. So it may be hard to dose this supplement depending on your nutrition needs outside of fitness. Typically, you will need to take 0.2 grams per kg of bodyweight in order to receive the effects of this supplement. It should be taken at least 60-150 minutes before physical activity.
If you find yourself having gastrointestinal issues caused by this supplement, try adding a small dose of carbs. It will help settle and prevent stomach issues.
L Carnitine
L carnitine is a supplement that is actually produced naturally in the body. It’s a very vital substance that is needed to transport small chain fatty acids into the mitochondria of our cells. This is where fat is oxidized – making it essential in our body function. Due to this functionality, l carnitine gained a reputation as being a useful fat burning supplement.
A problem arose when using l carnitine as a supplement product in your diet. The substance would not make it’s way into the muscle – thus making it likely ineffective as a fat loss supplement.
This all changed when scientists determined that taking l carnitine alongside carbs raises the body’s ability to absorb the substance into your muscle. The downside here is that the carb amount suggested is no slight number – about 95 grams.
However, by adding carbs alongside an l carnitine supplement, absorption into the muscle increased by 15%. While this sounds like a small amount, it was enough to show proven improvement in muscle loss. The l carnitine in the muscle triggers your muscle to prioritize burning fat during a workout. Some studies show that even with the additional carbs – enough fat was burned to not only even out the carb intake but lead to additional fat loss.
Jerry Brainum believes this is a double edged sword and might not work for everyone. Especially in bodybuilding, needing to add extra carbs may not be the best option for you. With the added amount of carbs, insulin levels might get thrown off which could lead to additional unintended weight gain despite the l carnitine in action.
However, other studies have shown that even if you take l carnitine without carbs – it can lead to increased fat loss. Currently, these studies are at odds with others that have shown no fat loss increase. So this is not fully confirmed.
Citrulline
Citrulline is a substance found in natural foods – particularly in larger amounts in watermelon. When consumed, citrulline travels directly to the kidneys where it is processed into arginine. The arginine then quickly helps to produce nitric oxide in your body. This, of course, can help enhanced exercise performance by widening blood vessels leading to more oxygen to working muscles.
So why not just take arginine as a supplement directly? Interestingly enough, when arginine is consumed, it actually processes into citrulline in the kidney. This will eventually lead to nitric oxide production – but at a much slower rate with up to 60% of the original supplement not being absorbed by the body. Citrulline, on the other hand, absorbs much better and is quicker acting.
The best time to take citrulline is typically an hour before exercising to receive the effect. With a dose of 6-8 grams.
Wrap Up
Jerry Brainum admits that this list is not fully exhaustive to all supplements that have a positive effect on bodybuilding and fitness. However, these are the top supplements that have been rigorously proven by science. There are many other supplements that certainly work based on anacdotal evidence over decades of the industry. That being said, they have not been as deeply studied. For the purposes of Jerry Brainum’s list – he wanted to only include directly proven by science supplements.
You can watch Jerry Brainum detail this best bodybuilding supplements proven by science part two in the video above. Make sure to check out new episodes of Straight Facts every Wednesday only on Generation Iron or where ever podcasts are downloaded.
Powerlifting Legend Ed Coan On Why Fitness Motivation Is Bullsh*t | The Mike O’Hearn Show
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Powerlifter Ed Coan: Motivation Is In The Brain. Passion Is In The Heart.
Ed Coan is an American powerlifter who is widely regarded as one of the greatest powerlifters of all time. His lifts are legendary and have allowed him to set over 71 world records in powerlifting across his career. That kind of talent and success doesn’t come without a big heavy dose of passion – which is why he was brought onto the podcast this week to discuss how passion intersects with diet and training to elevate an athlete into an elite champion. In Generation Iron and Barbend’s latest episode of The Mike O’Hearn Show, Ed Coan warns athletes to worry less about motivation and find true passion behind the iron.
Motivation in bodybuilding, strength sports, and fitness has become its own industry these days. Just open up social media or YouTube to find dozens of channels and videos dedicated to getting you pumped up for a workout or competition. Motivational fitness playlists flood Spotify and guru words of wisdom go viral on a daily basis.
But Ed Coan and Mike O’Hearn have a possibly contrarian take on fitness motivation – it’s all bullshit.
While that might sound shocking at first, it comes from a much more thoughtful place than you might originally believe. Motivation can be helpful when you are having a hard day or when live brings you down. It can also be used as an excuse to avoid the hard work. If you don’t feel motivated – you have an excuse to avoid the gym or maybe skip out on that healthy meal for a cheat snack instead. It’s like an artist waiting for inspiration – what if it never comes? Will you never make art again?
This is why Mike O’Hearn talks in-depth with Ed Coan about the difference between motivation and passion. While motivation isn’t inherently bad – it will only get you a small way towards success. Motivation needs to lead to passion. Passion is the only thing that will carry you through the long haul. It’s what will allow you to dig deep down to new places. It also will give you the patience to not cut corners or rush towards success.
Let’s jump into a recap of Ed Coan’s explanation of motivation vs passion – and how it vitally plays into maintaining your training routine and diet.
“Motivation is absolutely zero. It means nothing. It’s passion that is everything.”
– Mike O’Hearn
Motivation vs Passion
Mike O’Hearn starts off his interview with Ed Coan by asking a simple question – how do you define motivation? How do you define passion? Coan doesn’t mince words when he answers. Motivation is in the brain. Passion is in the heart.
What Ed Coan is essentially pointing out – is that motivation is a psychological tool. It’s a way of tricking your brain into wanting to do something. Passion, on the other hand, is something vital to a person’s existence. If you are passionate – you never need outside motivation to drive you again. Why? Because there’s nothing else you’d rather be doing.
Of course, passion cannot be manufactured. It’s something that needs to be evaluated and determined deep down. Perhaps you’re not really passionate about being a bodybuilder. Perhaps you just think it’s a fun hobby and decided you wanted to compete to try and earn money. Mike O’Hearn argues (and has argued in past episodes) that this is a recipe to failure. You will never become a high-grossing champion without true passion – because there will always be someone else with that passion who snubs you out.
“When you go slow, you move faster.”
– Ed Coan
How Passion Plays Into The Law Of Diminishing Returns In Weightlifting
There’s the old commercial that jokes bodybuilders just “lift things up and put them down.” While on a basic level that is true – the repetition in weightlifting will eventually lead to diminishing returns. As your body adapts and grows – you need to find ways to adjust your goals and continue to push limits. This can become extremely challenging as you hit plateaus.
It’s at moments like these where motivation is paramount. But again, outside motivation is only temporary. It can fail you when you hit a plateau that you just don’t know exactly how to crack. But if you’re passionate – you’ll do whatever it takes however long it takes.
Ed Coan talks about how being patient is key towards true athletic success. Ironically, moving slow is the best way to succeed fastest. Coan points out that too many lifters change their routine mid-program. Why? Because they overestimate their strength and want to improve faster. This ultimately leads to burnout which can lead to hitting a plateau.
Ed Coan stresses the importance of adapting and evolving your program – but do it in chunks. When you set a goal over the course of, let’s say, a 10 week program. Don’t change the goal or the program until those 10 weeks are done. After it’s done, you can then re-evaluate, change your goals, and improve. However, if you get impatient and change mid-program, you might actually be denying yourself the real results. Sometimes these things take time.
Passion often allows us to have that patience. Instead of rushing towards the trophy, the accolades, or the money – you are only focused on your love of the sport. One could argue that this problem has led to many worrisome habits. This includes the rise in higher dose PEDs and bodybuilders turning to steroids at a much younger age. It can also lead to people overtraining, burning out, or giving up when they otherwise could have eventually succeeded.
“It’s like school. You can’t jump from first grade to 10th grade. Everything in between. All of the building blocks are there to get you to the end result.”
– Ed Coan
Wrap Up
The hardest part about passion is that it’s something you have to find. You can’t create it. It’s the inner journey all individuals must take as they determine what satisfies them in life. But hopefully Mike O’Hearn and Ed Coan’s words here provide the tools to better evaluate and determine what drives you.
You can watch Ed Coan’s full comments in our latest episode of The Mike O’Hearn Show above. Make sure to catch new episodes every Friday only on the Generation Iron Fitness Network or wherever podcasts are downloaded.
2022 INBA PNBA Pro/Am Iron Man Magazine Championships Inside Look | Posing Routines & Awards
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An inside look at the 2022 Pro/Am Iron Man Magazine Championships.
This summer held the 2022 INBA PNBA Pro/Am International Iron Man Magazine Championships. The event took place at Hermosa Beach, CA on July 30, 2022. It brought together some of the most talented natural bodybuilding stars – all battling for qualification to the Natural Olympia later this year. Generation Iron was on location for the event and captured a behind-the-scenes look recap.
The Iron Man Magazine Championships is one of the biggest INBA/PNBA competitions of the year. As such, it is also a Natural Olympia qualifier – part of the league’s Road To The Natural Olympia series of competitions. Being a pro/am competition, it also was a major opportunity for amateur natural bodybuilders to earn their pro cards.
Winners of the Iron Man Magazine Championships received up to $15,000 in cash and prizes, and first-place winners earned the opportunity to be featured on the cover of Iron Man Magazine – one of the longest running bodybuilding magazines that still operate to this day.
Of course, all show participants are drug tested with the World Anti-Doping Agency (WADA) labs. However, WADA only uses state-of-the-art drug testing procedures. And any competitor who fails a drug test will be stripped of any title and prizes he/she may receive. Plus, they’ll be placed in the Hall of Shame.
Road To The Natural Olympia
As mentioned previously, the Iron Man Magazine Championships is part of the Road To Natural Olympia series. This means that top winners in the pro league at this competition earn qualification into the Natural Olympia this year – set to be held in Las Vegas on November 10th – 13th.
Denny Kakos founded the PNBA in 1990 because he wanted to create an organization for professional natural bodybuilders that gave out quality awards. Later, he expanded the PNBA to the INBA in 1994 to unite countries and expand natural bodybuilding globally.
Natural Olympia is the Super Bowl of natural bodybuilding competitions. And in the natural bodybuilding world, it’s equivalent to Mr. Olympia of the International Federation of Bodybuilding ad Fitness (IFBB) Pro league.
The 2022 Men’s Bodybuilding Natural Olympia winner will earn a spot on the list of Natural Olympia winners. The earliest winner dated back to John Hansen in 1998.
Watch The 2022 Pro/Am Iron Man Magazine Championships Recap
The competitors in both the amateur and pro league of the INBA PNBA who competed at the Iron Man Magazine Championships brought full passion onto the stage. Like any bodybuilding show, preparation takes months leading up to the competition – and requires a a full lifestyle of bodybuilding to truly become an elite competitor.
This is why Generation Iron continues to cover recaps of the biggest events in the INBA PNBA natural bodybuilding league. The passion, hard work, and dedication are on full display for all competitors on stage. You can check out our full recap showcasing some of the best moments from the 2022 Iron Man Magazine Championships – including behind the scenes and awards – above.
Dr. Gabrielle Lyon Answers: Will Red Meat Destroy Your Health? | The Mike O’Hearn Show
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Mike O’Hearn and Dr. Gabrielle Lyon believe red meat is important for long term health – and worry about the current generation being raised on less protein.
Compared to previous decades, non-meat diet culture is more popular than ever before. Whether it is due to moral, climate, or simply health reasons – many people are abandoning red meat from their diet (and even other meat-based proteins). Mike O’Hearn believes this is the wrong direction and has always considered red meat a super food. O’Hearn is obsessed with longevity in health in fitness – so his support of red meat is shocking in modern contexts considering that even Arnold Schwarzenegger has left red meat behind.
That’s why this week O’Hearn brought in an expert to help back up his support of a red meat diet. In Generation Iron and Barbend’s latest episode of The Mike O’Hearn Show, Dr. Gabrielle Lyon discusses the studies behind red meat and why it’s important for long term health – not a detriment.
If you’ve seen past episodes of The Mike O’Hearn Show, you’re likely already aware of O’Hearn’s stance on red meat. Counter to the rising popularity of non-red meat diets and even the growing popularity of full vegetarian and vegan diets – O’Hearn still values red meat. He has called it a super food on many occasions. And this isn’t just some past generation stubbornness. O’Hearn cares more about longevity while staying fit and muscular more than being unhealthy and a champion in the short term.
In fact, Mike O’Hearn believes that science doesn’t fully back up the concept that red meat is healthy. Modern social media (and even regular main stream media) held onto now-old studies villainizing red meat. Science has since changed and data shows that, when in combination with a healthy lifestyle, red meat is perfectly fine.
Helping him prove his point this week is Dr. Gabrielle Lyon. With 17 years of education in health science, Dr. Lyon received her doctorate in osteopathic medicine from the Arizona College of Osteopathic Medicine and is board-certified in family medicine.She earned her undergraduate degree in Human Nutrition from the University of Illinois Urbana-Champaign where she studied vitamin and mineral metabolism, chronic disease prevention and management and the physiological effects of diet composition. Let’s jump into it.
“Nutrition has become a religion”
– Mike O’Hearn
Is Red Meat Unhealthy?
Dr. Gabrielle Lyon states that red meat is not scientifically bad for your health. Contrary to modern belief, she has researched many studies that are not able to absolutely prove the dangers of red meat. Looking even wider out to all meat – protein is a very essential nutrient in your diet. Not just for bodybuilders and athletes – but for all individuals.
Protein is vital for longevity in fitness and health. As is weight training well into middle age. The more on point you are with your diet throughout younger age (including protein) – the less likely you’ll see rehabilitating decline as you get over the hill. The same is true for consistent resistance training.
Why Do So Many Experts Warn Against Red Meat?
So why is there so much messaging against red meat today? Dr. Gabrielle Lyon talks about how modern fitness and health conversation has become distorted. With the new era of social media and constant information – group think can twist scientific data into a narrative.
The biggest factor behind the fear of red meat is the rest of your fitness lifestyle. Many nutrition studies are done to to represent the average person. So in that sense, many studies will mention that the average participant is sedentary. So while there may herhaps be risks behind red meat with a sedentary lifestyle – the same may not be true if you are consistently fit.
With that in mind, perhaps fearing red meat should be less of a concern. Instead, feat or a sedentary lifestyle should be a priority.
“There is no upper limit [for eating red meat].”
– Dr. Gabrielle Lyon
So Should You Eat Red Meat?
Ultimately, on an individual basis, perhaps red meat still isn’t best for you. It’s important to evaluate your lifestyle overall honestly. Mike O’Hearn can proudly claim to eat red meat and use it a super food. But that’s also because he is one of the most consistent bodybuilders to ever live. He lives his life as fit as possible. He also doesn’t over indulge. Too much of any substance is bad – no matter what it is.
You should also consider other factors outside of health. Perhaps you want to avoid red meat (or all meat) because of moral factors behind factory farming. Or perhaps the climate impact factory farming has on the environment. That’s totally fine. If that’s the past you choose – you should be extra focused on how you get your protein properly for longevity in your health.
Unfortunately, these worries can’t be pushed off until you are older. The most important time to be focus on being healthy is in your teens and twenties. What you do in your youth will have a direct impact on your health in older age. Rather than try and course correct after problems start occurring – start getting focused now so you can feel energetic and capable well past middle age.
Wrap Up
Towards the end of the interview, Dr. Gabrielle Lyon discusses the difference between absolute risk vs relative risk determined by research studies. She states that most research on red meat and health only report on relative risk. This means that there is not a direct one to one connection between red meat and health decline.
There are many factors that go into your health and how your diet affects it. Mike O’Hearn and Dr. Lyon believe that red meat is not pure evil. It’s not an absolute risk to have in your diet. But too much red meat, like anything, can be healthy. Also, depending on your current lifestyle and past health issues, the decision to keep or drop red meat may change.
You can watch Dr. Gabrielle Lyon’s full comments alongside Mike O’Hearn in the latest episode of The Mike O’Hearn Show above. Stay tuned every Friday for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.
‘Kai’ Exclusive Clip – Phil Heath Gets Real About The “Ugly” Rivalry Moments With Kai Greene
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Phil Heath speaks honestly about the most intense moments from his rivalry with Kai Greene in new exclusive clip from Kai.
Watch the new exclusive clip from Kai – available now on digital! You can order KAI today right here. In this clip, Phil Heath gives a rare interview reflecting on his rivalry with Kai Greene. Looking back at the 2014 Mr. Olympia press conference, Heath gives his side of the story commenting on things got “ugly” during their clash both at the press conference and on the stage.
The Kai Greene vs Phil Heath rivalry just might be one of the most famous rivalries in the entirety of bodybuilding. Nearly evenly matched with different body types – Kai and Phil clashed at multiple Mr. Olympia competitions. They were the featured duo in the original Generation Iron – and things only heated up from there.
Most famous was the 2014 Mr. Olympia, where Kai Greene and Phil Heath clashed before the stage show even started. The press conference, usually an exciting affair with some trash talk, nearly broke into complete chaos. It was no longer the Olympia press conference. It became the Kai and Phil show.
This set the stage for what only escalated from there. Kai Greene and Phil Heath nearly came to blows on the competition stage. It was one of the most memorable unexpected moments in Mr. Olympia history. Ultimately, Phil defeated Kai on every Olympia occasion. But it didn’t matter. Both men were etched into history for their larger than life personas to match their massive physiques.
In Kai, Phil Heath provides a brand new exclusive interview – where he reflects on the rivalry beat by beat for the first time in years. In this clip, Phil looks back at the 2014 press conference and admits to how “ugly” their rivalry became in that moment. Now nearly a decade later – it’s fascinating to see what both of these bodybuilding veterans think of not just that moment but the rivalry as a whole.
Kai is available now on all major digital platforms! You can order today by clicking right here or on the banner below.
Lee Haney: “America Now Has A Sick Society Of Young People” | The Mike O’Hearn Show
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Mike O’Hearn speaks with Lee Haney about the health crisis in bodybuilding (and beyond) for younger individuals who desperately try to catch up in older age.
Lee Haney needs no introduction. He is a 8x Mr. Olympia champion, a world record only tied by Ronnie Coleman. Haney represents the absolute elite in pre-mass monster bodybuilding history. He has also gone on to dedicate his life towards fitness and health for new generations – becoming appointed as chairman of the President’s Council on Physical Fitness and Sports by Bill Clinton. So what does Haney feel about bodybuilding today with the many young deaths plaguing the sport? In Generation Iron and Barbend‘s latest episode of The Mike O’Hearn Show, special guest Lee Haney expresses the urgency of being healthy as young as possible – instead of waiting until mid-life.
Mike O’Hearn considers Lee Haney more than a role model for him in bodybuilding. He calls him a leader of the pack showcasing what was possible. To say that O’Hearn was inspired into bodybuilding by Haney is an understatement. But more than just the massive muscle and elite trophies – Haney’s focus on health in bodybuilding are what stuck with O’Hearn the most.
Lee Haney has always said, “Stimulate, not annihilate” when it comes to bodybuilding and fitness. Those words carry much more weight today – as the conversation about health in bodybuilding has reached a pinnacle point. There has been much discussion about the dangerous level of drugs and PEDs modern athletes use. As well as the dangerous levels of weight and size champion bodybuilders achieve these days (leaning closer to 300 pounds in weight). It is the exact opposite direction that Haney took bodybuilding.
With a vast background in fitness education, and personal experience as a champion bodybuilder to boot, Lee Haney sits down with Mike O’Hearn to talk about the importance of educating young people in today’s society. Not only for aspiring bodybuilders – but for the entire culture at large.
Lee Haney believes that young people are more unhealthy today believing that they can make up for it in middle age. Both Haney and Mike O’Hearn want to express the urgency that this is not the proper course. Let’s jump into it.
“America now has a sick society of young people because we are not taking care of teaching them the basic fundamentals of good nutrition and exercise.”
Lee Haney dispels the common thinking of being invulnerable during youth
Lee Haney stands out from other bodybuilding champions in one major way. He knew his hard limits while pushing the boundaries of what his body can do. So instead of going the eventual path of mass monsters like Dorian Yates or Ronnie Coleman after him – he focused on lighter weight and more volume. In a previous interview, Haney admitted that his frame couldn’t handle a training and diet regimen like Ronnie Coleman. Despite this, he was still able to rise up and become a world record holding Olympia champion.
Perhaps it was simply a different era, but Lee Haney exemplifies having your cake and eating it too. He was able to focus on longevity and health during his prime bodybuilding years. He was also able to become a 8x Mr. Olympia champion. Many athletes today believe that the only way to succeed in the sport is through heavy PED cycles and massive weight. Lee Haney avoided that while also succeeding.
As Lee Haney sees it, not only has bodybuilding today become more unhealthy – but the entire culture of America has become unhealthier. Part of this is due to systems outside of young people’s control. Processed foods became far more popular. Fast food is now around every corner. And if you happen to have little money – this are the cheapest options to keep yourself fed.
However, Lee Haney also believes that mentality has shifted. The basic fundamentals of fitness and health education are not being stressed enough. Due to this – many young folk believe they can live fast while they are young and worry about health when they get older. This is problematic thinking. That’s like building a house first and then handling the foundation later.
“We looked at statistics showing that, you know, this new generation, and I’m saying it now, they’re not living past 50 years old. Because of fast foods. Because of not taking ownership of their health. They’re dying prematurely.”
The growing problem with heart disease at younger ages.
While Lee Haney doesn’t reference drugs specifically, he does point out that heart disease is one of the leading causes of pre-mature death. This holds true not just in bodybuilding but in the American culture at large.
“And as a lot of guys are finding out… is that a lot of us our sick from heart disease. Well my ticker is perfect. My arteries are nice and clean by way of my bloodwork because I never used steak in my preparation off season or on.”
Lee Haney focuses here on nutrition as a whole. What we put in our bodies will have a long term effect on our health. Mostly in ways we can never really notice until it is too late. This is true for PEDs and steroids as well. But Haney here focuses on items such as red meat and processed foods often consumed during the offseason.
Young bodybuilders often want to try and do whatever it takes to be the best and worry about long term health later. The problem is – no amount of money can make up for years of unhealthy habits while you are young. The tragic irony is that young people often feel very health even as they eat junk. It’s not until they are older when the real issues occure.
“So bringing kids up in the way that they should go and managing age should begin with good nutrition. And managing age doesn’t mean just as you grow older, it means even when you are in the bodybuilding level of just getting started, to intermediate, to advanced bodybuilding.”
RELATED: Bodybuilders Are Dying: An Investigation Into Modern Bodybuilding, Health, & PED Use
Wrap Up
Lee Haney is more than just an old bodybuilder complaining about a new generation he doesn’t understand. He is a well educated man who, to this day, still teaches health and fitness education to individuals. Through both personal experience and his education – he has valuable insights into how the new generation should alter course for longevity in bodybuilding and beyond.
You can watch Lee Haney’s full comments in his conversation with Mike on the latest episode of The Mike O’Hearn Show. Check out new episodes every Friday only on Generation Iron or wherever podcasts are downloaded.
WATCH: ‘Kai’ Official Release Trailer | The Life Story Of Bodybuilder Kai Greene
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Witness the inside story of bodybuilding’s biggest modern legend – Kai Greene.
We are exactly one day away from the release of Kai on digital. Available on August 26, 2022 – the film will be the first comprehensive and official look into the life story of bodybuilding legend Kai Greene. To celebrate the launch, Generation Iron Network has released one final trailer for the film – which you can watch above. You can also pre-order the film today right here.
Kai Greene may be one of the most exciting and mysterious bodybuilders to ever exist in the history of the sport. His powerful physique speaks for itself and is among one of the best in modern bodybuilding – if not bodybuilding as a whole. But his artistry took that physique to the next level bringing him fame beyond the sport and into the mainstream arena.
However, despite being so large in the public eye, Kai Greene’s life and past have always been a mystery. The large strokes are known by most. During childhood, without a father in the picture, Kai was taken away from his mother by child services and he became a ward of the state. He grew up in orphanages only to eventually be arrested and sent to juvenile detention. It’s there where he was introduced to bodybuilding. He left juvy, became a male stripper for a short while, and eventually rose in the ranks to be a champion bodybuilder.
But many intimate questions remained. What was his experience like in juvenile detention? What was life as an exotic dancer like? How did he receive the massive scar on his face? And what’s up with that grapefruit video? Up until now, the closes we have been to learning of this past was in the form of an experimental stage show called BELIEVE.
Kai promises to answer all of this questions. For the first time ever, after dozens of hours of interview footage, Kai Greene has fully opened up above his entire life story. From his days as a child in a troubled home, through juvenile detention, and into pro bodybuilding. The film also follows up with Kai in the present – as he attempts to publish his graphic novel – The Chronicles Of King Kai.
The Kai Greene documentary is not just a deep insight into a bodybuilding legend for fans of the sport. It’s a dramatic life story that promises to resonate with anyone from all walks of life.
Kai also features Victor Martinez, Rich Gaspari, Mike O’Hearn, George Farah, and longtime rival Phil Heath – all speaking in brand new interviews.
From The Producer Of The Last Dance
In addition to being produced by The Vladar Company and Generation Iron Network – producer Matt Maxson is also attached to the Kai Greene documentary – who is best known for producing The Last Dance.
Emmy nominated Producer Matt Maxson’s The Last Dance starring Michael Jordan took the world by storm in 2020 – becoming one of the most talked about TV events of the year on ESPN and Netflix. He now took his producing talents to the world of bodybuilding and fitness with his involvement in the Kai documentary feature.
Matt Maxon’s other producing credits include Andre The Giant and The Circus: Inside The Greatest Political Show On Earth. Before producing, he spent five years working in production at HBO Sports where he worked on the network’s documentary series 24/7 which garnered 18 Emmy Awards.
The Last Dance received critical acclaim, with praise for its directing and editing. It won the Primetime Emmy Award for Outstanding Documentary or Nonfiction Series at the 72nd Primetime Emmy Awards. On review aggregator Rotten Tomatoes, the series holds an approval rating of 96% based on 53 reviews. The documentary series provided the most in-depth look at Michael Jordan’s career with the Chicago Bulls where he played alongside other legendary players such as Scottie Pippen, Dennis Rodman, and coach Phil Jackson.
Kai is directed by Vlad Yudin (Generation Iron, Ronnie Coleman: The King) and produced by both Yudin and Edwin Mejia Jr. (Generation Iron, Ronnie Coleman: The King). It will be executive produced by Matt Maxon, David Gendron, Russ Riggins, and Viviana Zarragoitia.
Kai will be available on all major digital platforms on August 26, 2022. You can order your digital copy today right here or by clicking the banner below.
Straight Facts: The Most Effective Bodybuilding Supplements, Backed By Science
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Jerry Brainum lists the most effective bodybuilding supplements according to scientific studies.
The bodybuilding and sports supplement industry has boomed over the last few decades. What was once dominated by a small number of tried and true brands is now overloaded with hundreds of supplement companies and manufacturers. While having purchasing choice is great to best get what you need – it can also make supplementation confusing. Which brands should you trust? Which types of supplements actually work? Am I being scammed? In our latest episode of Straight Facts, Jerry Brainum breaks down the top supplements backed by science to guarantee results.
It seems like nearly every week a new kind of supplement product hits the market. Each one advertises that it is the best solution to optimizing your fitness training. But how do you separate the over-exaggerated marketing from the real deal supplements that make a difference? While FDA approval of a supplement is a good start – deeper scientific studies are required to know if a supplement actually will make changes to your training and diet.
That’s why Jerry Brainum broke down a short list of science research backed supplements that are considered most consistently effective for bodybuilders and athletes. Keep in mind this list is considering legal over the counter supplements and not PEDs such as steroids. Let’s jump into it.
1. Creatine
After piling through the data, Jerry Brainum found that most scientific studies endorse creatine as an effective supplement. It works for 80% of people who use it in an aggregate score of research studies and essays. Creatine is probably one of the earlier supplements you were made aware of back in high school – and for good reason. It keeps your muscles supplied with energy for muscle contraction. It stimulates intramuscular insulin growth factor one which is a direct anabolic effect. It also helps to reduce acidity in muscle – which is a big factor in fatigue during training. It is without question the number one most effective supplement.
RELATED: Best Creatine Supplements For Bulking & Muscle Growth
2. Caffeine
While technically more of a drug than a supplement, studies have shown that caffeine, an all natural substance, is effective for sports supplementation. Whether you get the caffein boost via a pre-workout supplement or simply a few cups of coffee – there’s no doubt that this drug works to boost your energy.
A few tips to keep in mind. You’ll want to ingest caffeine (coffee for example) one hour before you workout in order to get the best effects from it. However, if you train late – then the boosting energy of caffeine will last well into the night and might make it harder for you to sleep. This can hurt your muscle recovery.
Note – if you have any kind of heart or artery disease or complication, caffeine can restrict the dilation of your arteries. This can reduce the amount of blood pumping into your heart. Which can cause health risks if you have any known pre-existing heart and artery conditions.
RELATED: Best Pre-Workout Supplements For Bodybuilding & Muscle Gain
3. Nitrates
Nitrates are substances found naturally in green leaf vegetables (such as beets). This is a great way to get the benefits of nitric oxide without taking boosters (which may come with additional ingredients you may want to avoid in your diet). Nitrate takes about 2-2.5 hours from the time you consume it before you get the full effect during a workout. Effects include dilation of blood vessels – which helps you get a great pump and great delivery of oxygen to muscles.
4. Beta Alanine
Beta Alanine increases the production of carnosine in the body. This helps increase muscle endurance by preventing acidity build up in muscle which is one of the factors that cause fatigue. Essentially, much like nitrates, this supplement can help stave off fatigue. This allows you train harder and longer in the gym.
On a personal note – Jerry Brainum mentions his own use of beta alanine. In his experience, a low dose did not help him. But after going to a higher dose he was able to see an effect.
RELATED: Straight Facts – The Pros And Cons Of Beta Alanine
Wrap Up
While the supplements listed here are backed with rigorous research to endorse their efficiency, it should be noted that if something works generally on paper it may not work for you. Each individual has unique genetics. No one drug affects a person exactly the same way.
If you are not using some of these supplements in your diet – and are looking for a natural way to increase performance – try adding these into your stack. Evaluate if the results work for you, adjust, and repeat. You might just find something to give you the edge during bodybuilding training.
You can watch Jerry Brainum go into full detail about this supplements in our latest episode of Straight Facts above. Make sure to check out new episodes every Wednesday only on the Generation Iron Fitness Network or wherever podcasts are downloaded.