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Crazy Workout To Build Your Hams and Glutes
Develop Your Hamstrings and Glutes With This Workout
Posterior (the muscles you can’t see in the mirror directly) can be the hardest to develop as it’s difficult to establish a mind-muscle connection with muscles you can’t see while training.
Pancakes look great on a plate and not in jeans. If you have non-existent hamstrings and glutes, this workout will help put an end to your suffering. Leave no stones unturned while following this workout.
Dumbbell Sumo Squat – 3 Set 15-12-10 Reps
Squats are arguably the best leg building exercise. In this workout, you’ll be performing the dumbbell sumo squats as they are better at targeting your hamstrings and glutes as compared to the conventional squats.
For the dumbbell sumo squat, stand on a couple of aerobic steppers to create a deficit between yourself and the floor. Hold a dumbbell with your arms fully extended towards the floor. At the bottom of the movement, the lowest part of the dumbbell should go below the top of the steppers.
Barbell Hip Thrusts – 3 Sets 15-12-10 Reps
Barbell hip thrusts are one of the most underutilized exercises. Most people make the mistake of overloading the bar and following a small range of motion. Don’t let your ego ruin the exercise and use weights with which you can follow the complete range of motion.
The barbell hip thrusts focus primarily on developing your glutes. At the top of the movement, your quads and upper body should be in a straight line while your lower legs should be perpendicular to the floor.
Leg Curls – 3 Sets 20-15-10 Reps
Leg curls are a staple in most leg training workouts but many people leave gains on the table by performing the exercise incorrectly. While performing the leg curls, place your ankles under the pad so they are a fist’s distance apart.
Lift the weight in an explosive manner. Hold and squeeze your hamstrings at the top of the movement for a couple of seconds. Return to the starting position with a slow and controlled movement. Repeat for the recommended reps without resting at the bottom of the movement.
GHD Extensions – 3 Sets 15-12-10 Reps
We can thank CrossFit for bringing the GHD extensions to the mainstream. If you don’t have access to a GHD machine at your gym, you can ask someone to sit on your lower legs while you perform the exercise on a flat bench.
The GHD extensions work your hamstrings and glutes. If you have relatively weaker glutes and hamstrings, you would want to work on them by performing other exercises before tackling the GHD machine.
Good Mornings – 3 Sets 15-12-10 Reps
Good mornings are a golden-era classic exercise. To perform the good mornings, stand with a barbell placed across your shoulders and feet in a shoulder-wide position. Slowly lower your torso by bending at your hips while keeping your knees slightly bent.
The right motion while performing the good mornings should feel like doing the stiff-legged deadlifts but with the barbell on your shoulders instead of your hands. You should also consider using safety bars while performing the good mornings to eliminate any risk of injury.
Which is your favorite hamstring exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Envato Elements
Best Shoulder Exercises To Boost Athletic Performance
The least stable joint in your body is certainly not the least important so don’t neglect your shoulders.
Our shoulders do so much to aid in our gym gains and everyday goals. Having strong, solid shoulders offer a host of benefits to your overall health and provides that sough-after definition around the arm.
While having pumped up shoulders are a huge benefit to your aesthetic, it is important that they function to your needs both in the gym and out if it. Your ability to perform, either in athletics, the gym, or daily life, is the foundation to success. Weak shoulders can ruin what could have been a great workout and increase your risk for unwanted and unnecessary injury to your shoulders or back.
The shoulder joint is very delicate and without proper training, can become very unstable. With weak shoulder muscles, your mobility becomes limited, instability creeps in, and injury may be just beyond the horizon.
To avoid this from happening, strengthening muscles like the rotator cuff, which supports and stabilizes the shoulder, as well as the deltoid muscle, which is the visible muscle around the shoulder, can aid in growth and boost your athletic performance without the fear of injury and these best shoulder exercises are great for helping get you there to lift big weight with your workouts.
Benefits Of Solid Shoulders For Physique
The benefits of solid, strong, and stable shoulders go far beyond aesthetic and these best shoulder exercises below will help enhance physique. While building up your shoulders can definitely add definition to your overall shape and let that toned V shape physique pop, there is so much more they offer than just to look good with a big upper arm or large back.
Enhance Posture For Efficiency & Confidence
By strengthening the shoulders, you can enhance your posture creating a more stable frame. Increased posture will promote athletic performance by allowing you to create the perfect form to maximize efficiency and gains and stay free from injury. Better posture also boosts confidence and can build that self-esteem (1) to have great benefits for your overall mental and physical health from these best shoulder exercises.
Greater Range Of Motion For Increased Flexibility
Strengthening the supporting muscles around the shoulder has great benefit for increasing your range of motion allowing for better flexibility and stabilization (2). With increased flexibility, you reduce stress around the joint which allows for better movement when it comes to workouts or daily functioning. Moving freely allows for more intense workouts and provides that much needed boost for your performance and these best shoulder workouts can help get you there along with other strong muscles like a big back.
Prevents Injuries For A Healthier Lifestyle
Injuries are one thing we all try and avoid and by strengthening all the muscles around the shoulder, you lower your risk of putting you out of the gym. Reducing added stress and strain will give you the ability to work harder and lift bigger for those hard-earned gains.
As a source of connection for all upper body workouts, even with a perfectly executed chest or back workouts, weak shoulders can take a beating. Exercise can reduce pain (3) and keep you feeling healthy and lifting big. A resistance band can assist with this too to help with the shoulder joint and other muscles for optimal position.
Shoulder Exercises To Boost Athletic Performance
Cable Reverse Fly
The cable reverse fly is a great shoulder exercise for muscle control and balance, similar to the shoulder press in the opposite direction. Focusing on the rear delts, which are often overlooked, this provides for good muscle balance with the front and middle delts. Adding in the cable as a tool for this exercise forces you to practice balance while also controlling your movements to not knock you off course for growth with your muscles.
How to: Attach the handles to the machine and stand in the center of the machine with one foot slightly in front of the other. With your arms elevated at shoulder level, pull each handle across the front of your chest and engage the rear delts with your palms facing up and a dumbbell in each hand. Your knees will be slightly bent. One hand will be over the other. When you reach your level, reverse the same motion and bring your hands back to the starting position to set yourself up again.
Bent-Over Dumbbell Lateral Raise
The bent-over dumbbell lateral raise is great for stabilization and the use of dumbbells require a more solid form. You can do this workout either standing or sitting and not only will this stabilize the muscles but will assist with your overall physique. Its enhanced muscle recruitment allows for more muscles to be worked for better results (4).
How to: Choose the desired dumbbell weight and gently bend over at the waist. With your chest up, tight core, and flat back, raise the dumbbells out to the side in an arcing motion. After a slight pause at the top, return to the starting position for a new set.
Cable Front Raise
Cable front raises are great for muscle building but play a role in mobility as well, similar to the lateral raise. The cable provides for less distraction and allows you to experiment with the ability to challenge just how far you can go. Another cable exercise is great to add in because the tension provided can be very beneficial for growth and performance in your shoulder muscles.
How to: With your feet shoulder width apart, slightly stagger your feet. A flat back is key to avoid added strain and your knees should be slightly bent. Your grip will be palms facing down. Raise the cable in front of you and go to about parallel with your shoulder. Return to the starting position and switch your hands for a new set. If it is difficult to get to parallel, lower down in weight and maximize the benefits of this exercise.
Push Press
The push press is a great exercise to incorporate a whole-body movement and focus on power and explosiveness like the shoulder press or Arnold press (5). This engages a great deal of muscle to keep your performance at a high level while also boosting muscle-building hormones for large muscles as you push straight overhead with your feet planted on the ground.
How to: Your grip on the barbell should be slightly wider than shoulder-width apart. Drop down into a quarter-squat keeping your head, spine, and pelvis in one line. Once you’ve dipped, extend your hips and drive through the ground, lifting the weight straight overhead. A tight core will ensure a stable spine as you lift overhead with your arms straight. Gently lower the weight to your shoulders and then your hips to begin the next rep and get the full range as you slowly lower down.
Dumbbell Shrugs
Dumbbell shrugs are great for reducing strain in your shoulders and your neck with the added benefit of providing strength to your upper back as well. These can improve posture and can support athletic performance by working to rid your body of that unwanted stress and pain as you continue to work with your training.
How to: Hold the dumbbells in your hand and stand straight. With a tight core, relax your shoulders. Raise your shoulders to your ears and pause for a second at the top as you lift each dumbbell. Lower to the starting position and repeat for your desired number of reps.
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Wrap It All Up
Your shoulders are vital for not only gains in the gym but everyday movements in your life. As a fragile point of connection for so many movements, it is important to keep each deltoid strong and stable to lower your risk and avoid any unwanted injury and recover while resting as you take it slowly.
These best shoulder exercises can help get you there. Your athletic performance hinges on the ability of all your joints and muscles to work as efficiently as possible. Many shoulder exercises can increase strength and aid you and make your hard-earned physique pop, but the added benefits on athletic performance are too great to ignore.
Promoting stabilization and good posture, increasing mobility, and enhancing power and explosiveness are all reasons to make sure your shoulders get worked out to maximize performance. Don’t take these joints for granted and keep up muscle maintenance for great results both in the gym and out of it.
Check out our Shoulders Exercise Guide for other great shoulder exercises and instructions.
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
Grabmeier, Jeff (2009). “Study: Body Posture Affects Confidence In Your Own Thoughts”. (source)
Moezy, Azar; Sepehrifar, Saeed; Dodaran, Masoud S. (2014). “The effects of scapular stabilization based exercise therapy on pain, posture, flexibility and shoulder mobility in patients with shoulder impingement syndrome: a controlled randomized clinical trial”. (source)
Journal of Orthopaedic & Sports Physical Therapy (2020). “Painful Shoulder: Exercise Can Reduce Pain and Improve Mobility and Function”. (source)
Coratella, Giuseppe; Tornatore, Gianpaolo; Longo, Stefano; Esposito, Fabio; Ce, Emiliano (2020). “An Electromyographic Analysis of Lateral Rasise Variations and Frontal Raise in Competitive Bodybuilders”. (source)
Lake, Jason P.; Mundy, Peter D.; Comfort, Paul (2014). “Power and Impulse Applied During Push Press Exercise”. (source)
How The Hand Release Push-Up Targets Chest Growth
A unique push-up variation, this exercise is great for chest growth and development.
When looking to increase strength and size in our chest, it is important to know that certain exercises exist to help get us there. The hand release push-up is an interesting variation of the traditional push-up that works for increased chest growth and development by working your chest in a slightly different way. For many of us, finding the right exercises can be challenging and with so many out there, too often do we stick to what we know. But our muscles get used to this and it starts to greatly hurt our gains. Changing up and focusing on a different exercise can be a game changer and the hand release push-up may be the one for you.
Having a strong chest works for us in terms of sport specific and more functional movements. It greatly affects our pushing power and offers added support and stability for our upper bodies, especially during those lifts that don’t require your chest as much (1). Plus, a strong chest offers a nice aesthetic that is awesome to see and one that others will certainly envy. The hand release push-up is one exercise to help get you there and really can provide for a nice addition to your chest day repertoire.
What Is The Hand Release Push-Up?
The hand release push-up is a unique push-up variation that uses your bodyweight to work muscle groups throughout your body, most notably the chest (2). This is performed similar to a traditional push-up at the start but involves you lifting your hands off the ground in between each rep for that added challenge. A great strength training exercise, this is a normal fitness level and is easy to learn for all to see valuable gains.
Muscles Worked
Hand release push-ups primarily target your chest, which is no surprise given this movement stems mainly from the chest in the first place. This ensures great growth and development in your pecs. Other muscles worked, although not nearly as much, are your shoulders, triceps, and mid-back, along with your traps. As part of the general movement, these muscles do see some action although not nearly as much as your chest.
Benefits Of The Hand Release Push-Up
When it comes to the hand release push-up, it is important to recognize the benefits around this exercise and what you can truly gain from doing it. It is important to know what you can get out of it before you begin to know what to look for as you look to maximize your gains.
Benefits of the hand release push-up include:
Build chest strength: As the primary muscle targeted, you can greatly develop your chest muscles to really grow in strength and size, either for sport specific or more functional movements.
Develop other muscles: Since other muscles do see some action, you can work to develop these as well to add to better support this exercise.
Must reset after each rep: By resetting after each rep, it allows you to focus a bit more on form so you are always thinking about it.
Better range of motion: With this exercise, as you lift your arms after each rep, you must stretch your core which allows for greater range of motion.
Nice variation: A unique variation of the traditional push-up, this can target your chest in a different way to ensure gains.
How To Perform It
Here are the step for performing the hand-release push-up.
Begin in a push-up position. Your wrist will be just under your shoulders and your core tight and engaged.
Lower down to the ground similar to the traditional push-up until you are fully touching the ground.
Once at the bottom, lift your hands off the ground.
Place your hands back down, brace your core, and push back up to the starting position.
Repeat for your desired number of reps.
Featured Supplement For Push-Up Gains
When it comes to these exercises and seeing the gains we want most, it is important to have a great supplementation routine to really push yourself to the next level. A pre-workout or protein supplement are perfect for those pre- and post-workout needs in terms of energy, growth, and recovery, and something like creatine or a fat burner can aid in that muscle growth and desired fat loss to change your body composition for that desired physique. But what about during the workout? This is where a great intra-workout BCAA supplement can come to your aid and help you push past fatigue and offer continued energy so there are no signs of slowing down (3).
Kaged Muscle In-Kaged
Code GENIRON10 For 10% Off
Kaged Muscle In-Kaged is a great intra-workout product for endurance, energy, and muscle pumps. Nine ingredients and a 2:1:1 ratio assist with all your strength goals.
Kaged Muscle In-Kaged is a solid intra-workout supplement to fuel even your toughest workouts. Formulated to maximize endurance, provide unstoppable energy, and provide for muscle pumps, this product will keep you going strong all the way through training. As a health forward brand, Kaged Muscle keeps performance in mind for both men and women who want results with a clean product. Award winning and third party tested, this supplement is accurate and comes from a reputable company. No artificial additives or fillers is matched with 9 ingredients each placed in one of three powerful matrix mixes to give you all the growth and strength gains you hope to see.
Price: $27.99
Use code GENIRON10 for 10% off!
Check out our list of the Best BCAA Supplements for more great intra-workout products!
Wrap Up
The hand release push-up is a great push-up variation to add to your chest day routine and can greatly affect your gains when it comes to chest growth and development. By working your chest, and other muscles differently, and offering things like more focus on form and better range of motion, you can certainly work to challenge yourself to see increased gains that you want most. Give the hand release push-up a try and see what this can do for your gains as you won’t be disappointed by the results.
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
Saeterbakken, Atle H.; van den Tillaar, Roland; Fimland, Marius S. (2011). “A comparison of muscle activity and 1-RM strength of three chest-press exercises with different stability requirements”. (source)
Cogley, Robert M.; Archambault, Teasha A.; Fibeger, Jon F.; Koverman, Mandy M.; et al. (2005). “Comparison of muscle activation using various hand positions during the push-up exercise”. (source)
Blomstrand, Eva (2006). “A role for branched-chain amino acids in reducing central fatigue”. (source)
Best Weightlifting Belts For Gains & Back Support (Updated 2021)
Stabilize your lower back and support those monster lifts with these weightlifting belts to see big gains.
While some certainly take the more “natural” approach when it comes to their big lifts and decide to not where one, weightlifting belts can be incredibly useful tools to keep you both safe and efficient in your workouts, especially when it comes to huge lifts for stability and added core support. Many people dawn these leather or nylon belts in the gym in efforts to assist lifts like the squat or the deadlift. Aside from keeping people safe by allowing for solid form, those powerlifters and bodybuilders who rock these belts love them because they can lift more weight.
We’ve put together a list of the Best Weightlifting Belts for 2021 to help you progress in your weightlifting journey. From leather to nylon, each is unique in its approach for functionality, durability, flexibility, and support, but can really work to elevate your big lifts.
Best Weightlifting Belts For 2021
Best Overall
Your lifting belt should be a great all-around aid to you in the gym, especially for those of you powerlifters and bodybuilders. A quality belt will provide core support, back support and stability, and the utmost protection as you lift massive weight. But it should also be comfortable and versatile to not interfere with your gains. SBD has created an awesome weightlifting belt that hits all the marks of a great lifting aid.
SBD 13MM Lever Belt
SBD 13mm Lever Belt is an awesome lifting belt designed for powerlifters and strongmen to really enhance overall support and strength. The English hide is prepared over five months in order to ensure strength and longevity so this belt is more comfortable with time and will last you well into your training years. A black oiled finish and red suede interior keeps you looking and feeling great while wearing it. The buckle is easily adjustable with a gliding lever action and prong belt for easy access and with 13mm of thickness, this belt is lightweight and flexible without sacrificing any gains to those powerlifters and bodybuilders.
SBD 13MM Lever Belt is a quality belt with 13mm thickness and 10cm width. Black oiled leather finish with red suede interior offers a sleek look on this belt that is USAPL and IPF approved.
Pros
Built to last, this is a quality and comfortable belt for stability and core support
It is easy to adjust and the many sizes offered ensures a snug fit
Looks and feels great in efforts to provide you with great support
Competition approved is a huge plus
Cons
A premium priced option only available through their website
Only 13mm thickness is available
The red suede tends to bleed when wet, so wearing a darker t-shirt the first few uses will prevent any unwanted staining
Price: $227.50
Check out our individual review for SBD 13MM Lever Belt here!
Best Lifting Belt For Deadlifts
The deadlift is one of those exercises powerlifters and bodybuilders just love to put on serious weight and get that off the ground. As a massive lift by nature, your belt should reflect the goals you seek most when it comes to driving that bar up. Gymreapers has this belt to offer the best support and protection for your back while still allowing for functional movements, especially with deadlifts.
Gymreapers 7MM Weightlifting Belt
Gymreapers 7MM Weightlifting Belt offers superior back support and protection for all those big lifts. A premium lifting belt, this is a durable option made from real reinforced leather with double stitching around the edges. While this is a sturdy belt, it won’t impede on your lifts and a lightweight metal buckle doesn’t get in the way. Lightweight and form fitting, this belt will give you great support while offering a snug fit and still allowing for optimal versatility. Great for deadlifts and those other leg and back workouts, this belt can allow you to generate strength and power effectively, especially with deadlifts.
Gymreapers 7MM Leather Weightlifting Belt provides great support for your back and legs. Durable and form fitting, this is perfect for those heavy lifts.
Pros
Great for deadlifts, as well as other legs and back workouts
Superior back support and protection with added core support
Lightweight and form fitting while still being versatile and offering stability
Cons
Some complaints around comfort but it is sturdy
Price: $89.99
Best Lever Lifting Belt
Belts that have a lever fastening system are incredibly convenient and simple to use so you don’t waste time in the gym and can get down to doing what you love. Pronged belts tend to be a hassle and take too long in between lifts to adjust. Gymreapers designed a great lever belt that is comfortable, simple to use, and seriously effective in seeing gains for those of you powerlifters and bodybuilders.
Gymreapers 10MM Lever Belt
Gymreapers 10MM Lever Belt is designed for athletes through rigorous testing to find the best quality and durability to aid in any and all of your lifts. Great form, fit, and function are matched by a clean design and easy-to-use lever for optimal adjustments and less hassle. High quality leather is coupled with smooth edges and reinforced stitching perfect for overall quality and longevity. Being USPA approved allows you to use this for competition so you can train and compete with a belt you can trust.
Gymreapers 10MM Lever Belt is examined and improved for quality and durability. A clean and easy design is matched by an easy-to-use lever function and quality leather.
Pros
Great form, fit, and functionality out of the belt with core support and stability
The lever function is a clean design and easy to use
Well-tested and researched for optimal effectiveness
USPA approved is awesome
Cons
Material on the buckle could be a bit better
Price: $110.00
Best Lifting Belt For Beginners
Those just starting out as powerlifters and bodybuilders may be unfamiliar with weightlifting belts and what to use them for. To start, an entry level belt should be comfortable and offer support but be very simple to use and here is where a Velcro strap comes into play. Harbinger has created a flexible, yet durable nylon belt with a Velcro strap so beginners can lift big in a simple way.
Harbinger 4-Inch Nylon Weightlifting Belt
Harbinger offers a great nylon lifting belt made from thick, flexible, heavy duty nylon which works to provide maximum comfort and durability while maintaining muscle warmth. Since the stitching runs in parallel lines across the entire belt, it allows for uniform support and better stabilization. The 4-inch belt with an extra wide 3-inch strap offers the proper lower back and abdominal support for those heavy lifts and big gains. The steel buckle makes tensioning more than easy for convenience and overall, this belt is great for both flexibility, stability, and core support.
Harbinger 4-Inch Nylon Weightlifting Belt is a great belt for supporting your lower back during those heavier lifts. Thick and flexible nylon is matched by quality and durability for ensured longevity.
Pros
The thick Velcro offers for great durability and support
Comfortable fit and aids in muscle warmth
The steel buckle makes for easy and simple adjusting
Cons
Not as rigid as other belts, so there may be others with more support
With Velcro straps, you always run the risk of durability issues
Price: $15.75/large belt (prices may vary slightly for other sizes)
Check out our individual review for Harbinger 4’’ Nylon Weightlifting Belt here!
Best Lifting Belt For Squats
Another big lift, squatting requires serious attention to form, especially as you stack more and more weight on. What you want out of a great squatting belt is something to offer core support and to keep your back neutral while offering balance and stability with some free movement. Pioneer creates amazing lifting belts that are durable and versatile to keep you safe during squats and seeing huge gains as powerlifters and bodybuilders.
Pioneer Leather Deadlift Belt
Pioneer Leather Deadlifting Belts are made from full grain sole leather to allow for repeated abuse and the prevention of wear and tear over time and are 6.5mm thick. The nickel-plated rivets and buckles hold this belt together and show true craftsmanship both in terms of look and quality. The beveled edges are put in place for added comfort, giving customers a sense of ease that Pioneer cares about the smaller details as well in their quest to make a great belt. Strong enough to be durable and last a long time while also allowing for comfort and versatility, you will feel great about any workout that comes your way. Made right here in the United States, this belt is an all around great addition to your gym bag and workout routine.
Pioneer Weightlifting Belts are great for heavy lifts and provide 6.5mm thickness for quality and durability. The tapered tongue and single prong buckle are perfect for a snug fit.
Pros
Three great size options with all being 6.5 mm thick
Nickel plated rivets and buckle are durable look great
Full grain sole leather allows for great strength and pliability
From a reputable and honest company in Pioneer
Cons
Unknown if belts are approved for competition or not
Price: Prices range from $51.95-$72.95
Check out our individual review for Pioneer Leather Deadlift Belts here!
Best Leather Lifting Belt For Weightlifting
Using a belt during weightlifting can be challenging as some weightlifting belts tend to interfere with your lift and cause more headache than you may like. A belt that will allow you to move freely while still offering great support is out there and Gymreapers is the way to go. Being lightweight and form fitting, you still get optimal movement for whatever exercise you need done as powerlifters and bodybuilders along with added core support and stability.
Gymreapers 7MM Weightlifting Belt
Gymreapers 7MM Weightlifting Belt offers superior back support and protection for all those big lifts. A premium lifting belt, this is a durable option made from real reinforced leather with double stitching around the edges. While this is a sturdy belt, it won’t impede on your lifts and a lightweight metal buckle doesn’t get in the way. Lightweight and form fitting, this belt will give you great support while offering a snug fit and still allowing for optimal versatility. Great for deadlifts and those other legs and back workouts, this belt can allow you to generate strength and power effectively.
Gymreapers 7MM Leather Weightlifting Belt provides great support for your back and legs. Durable and form fitting, this is perfect for those heavy lifts.
Pros
Great for deadlifts, as well as other legs and back workouts
Superior back support and protection
Lightweight and form fitting while still being versatile
Cons
Some complaints around comfort but it is sturdy
Price: $89.99
Benefits Of A Weightlifting Belt
Lifting belts provide for a host of solid benefits for powerlifters, bodybuilders, and other strength athletes, and primarily, they can support your core which is needed to conduct those heavy lifts. Reducing lower back strain is a huge benefit, and although a lifting belt is not a back brace, since it helps keep your core engaged (1), less strain on your lower back occurs and that increased stability allows for better range of movement (2). Now that you have proper form, your risk of injury decreases, and you can now lift more weight efficiently with less worry of unwanted pain. Ultimately, a weightlifting belt provides support, comfort, and versatility to your lifts so you can be comfortable lifting huge weight while also being safe and protecting your overall physical health.
What To Look For
Finding the right belt is really all a choice of personal preference and comfort, but there are some things to consider to find exactly what you are looking for to get out of the belt. For serious weightlifters, you may want to look into a leather lifting belt. These tend to be durable and last quite a long time. You also want to consider if you want a prong buckle or a lever. A lever buckle allows for greater convenience and a snug fit but again, this just comes down to your personal preference on the matter.
Leather Vs. Nylon
Leather weightlifting belts are indeed one of the most popular and effective options for powerlifters and bodybuilders because they provide maximum support for the heavy lifts. There are different types of leather as well and the decision to choose one type of leather is usually based on personal preference. But top grain is usually the most durable where as suede (split leather) is not as much so. There are also synthetic leather belts which are obviously not the same as real leather although some can be pretty effective. A good leather belt should be able to adequately support you by keeping your core muscles compressed and spine stiff throughout the lift (3).
Nylon material is much more flexible than leather and it’s also much more versatile. So, if you need a belt to do CrossFit type activities and/or if you just need some additional back support for walking around the house or anywhere really, then nylon is a good option. Nylon belts won’t entirely have the same support as a leather belt would but it really depends on the resistance loads used for weightlifting/activities (4). Many top athletes and lifters go with nylon for its versatility. And there are often many different materials blended with nylon for maximum durability and support like neoprene, polyester, and cotton.
How We Choose
When looking at the best weightlifting belts, especially for those powerlifters and bodybuilders, it’s important for us to first look at the reputation of the brand because a company should work for you and give you the best product around. The quality of the belt and its material is also very important because longevity and durability matter greatly. You don’t want a belt to last a short time, for it takes some getting used to and once it’s broken in, this can work wonders for you. We lastly look at price. We know sports equipment can get expensive but it is possible to find great products at affordable prices to maximize your gains without breaking the bank.
FAQ Section
What is the best weightlifting belt?
SBD 13mm Lever Belt. This belt is an awesome lifting belt designed for powerlifters and strongmen to really enhance overall support and strength. The English hide is prepared over five months in order to ensure strength and longevity so this belt is more comfortable with time and will last you well into your training years.
Do I really need a belt?
While you don’t really need a belt, it can greatly affect your lifts in a positive way. If you are more comfortable taking a natural approach, that is absolutely fine, but a belt can give you comfort and support in knowing you are more safe lifting that big weight as opposed to without (5).
When is the best time to wear a belt?
It is best to wear a belt when maxing out and performing very heavy lifts. But for those who are more comfortable wearing it for most exercises, that works too. It is important that you don’t become reliant on it because that can cause negative effects that you just don’t want.
Wrap Up
Finding the right weightlifting belt can be challenging. Your weightlifting goals and big gains are important for your overall growth but doing so safely and effectively should be top priority. When looking for a good belt, it is helpful to consider both flexibility and support, but also durability and affordability. A good quality lifting belt can be your best friend in the gym for years and the investment should only be a benefit to you. Check out our list of these top lifting belts and really work to see those big gains get even bigger.
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Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Miyamoto, K.; Iinuma, N.; Maeda, M.; Wada, E.; Shimizu, K. (1999). “Effects of abdominal belts on intra-abdominal pressure, intra-muscular pressure in the erector spinae muscles and myoelectrical activities of trunk muscles”. (source)
Finnie, S. B.; Wheeldon, T. J.; Hensrud, D. D.; Dahm, D. L.; Smith, J. (2002). “Weight Lifting Belt: Motivations For Use”. (source)
Kingma, Idsart; Faber, Gert S.; Suwarganda, Edin K.; Bruijnen, Tom B.; et al. (2006). “Effect of a Stiff Lifting Belt on Spine Compression During Lifting”. (source)
Cholewicki, Jacek; Juluru, Krishna; Radebold, Andrea; Panjabi, Manohar M. (1999). “Lumbar spine stability can be augmented with an abdominal belt and/or increased intra-abdominal pressure”. (source)
Frankel, Christopher C.; Kravitz, Len. “The Weight Belt Controversy”. (source)
Regan Grimes Shows Increased Size 9 Weeks Out From Olympia
Regan Grimes reveals his physique weeks out from the Olympia.
Regan Grimes looks to be ready to take the Olympia stage. The budding bodybuilding prospect has revealed his physique 9 weeks out from the 2021 show. From the looks of things, Grimes is ready to contend with some of the best of the world. But how up to date are these progress pics?
It’s been awhile since we’ve seen Regan Grimes step on stage. The bodybuilding prospect was able to qualify for the 2021 Olympia back in 2020. Since then Grimes has been diligently working on his physique behind the scenes. While he may have earned his spot at the 2021 show, Grimes still had a ways to go if he wants to contend with bodybuilders at the top of the division.
This off season appears to have paid off for Regan Grimes as he sets himself up to potentially break the top 10 in the division. Grimes posted a collage of several photos on his Instagram page. In the caption the budding prospect implied that the progress pics are of himself 9 weeks out from the Olympia.
Bigger Than Last Time! 9 Weeks Out
From the look of things it appears that Regan Grimes has been taking care of his biggest drawback. The biggest weakness for Grimes since making his return to the Men’s Open Bodybuilding division is his lack of size.
In order to compete against the best bodybuilders in the world Regan Grimes needed to pack on some muscle. From the looks of things, Grimes has achieved his goal. With 9 weeks until the Olympia, you can bet Grimes will continue to pack on the muscle in hopes of making himself a major threat. We must also consider the fact that these progress pics could have been taken at any point during his off season. It’s the new trend to post older pics in hopes of throwing off the competition come showtime. For now we’ll just have to assume this is the most up to date version of Regan Grimes.
What do you think of Regan Grimes and his recent progress update?
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Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Lasha Talakhadze Sets Three World Records at 2020 Olympic Games
Powerlifter Lasha Talakhadze set three world records during the finals of the Men’s +109-kg category.
The Olympic Games is a time for athletes in many different sports from all around the world to show off what they can do. On the biggest stage, Georgian weightlifter Lasha Talakhadze did just that. On Wednesday, Talakhadze set three world records during the finals of the +109-kg category.
Talakhadze totaled 488kg (1,075.8lb) in two lifts. It began with a 223-kg (491.6lb) snatch followed by a 265-kg (584.2) clean & jerk. All three were good for new world records as the 27-year-old notched his second gold medal at the Olympic Games. He also finished at the top during the 2016 Games in Rio.
Lasha Talakhadze took to Instagram to celebrate his newest gold medal.
Ali Davoudi of Iran finished as the silver medalist while Syria’s Man Assad took home the bronze. At this point, Talakhadze seems to be in a league of his on. He dominated his way through his lifts by performing three consecutive in each round and did not miss any of his six attempts. Talakhadze set new Olympic records with each lifts and broke his own world records on the final attempt in each round.
Is Lasha Talakhadze the best powerlifter in the world? It is hard to argue against a reigning two-time Olympic champion but he has seen great success in other competitions. Talakhadze has finished at the top in every international event he has competed in since 2015. He has won five times at the European Championships and four times at the World Championships. Prior to 2015, Talakhadze picked up international victories at the European Junior Championships in 2011 and Junior World Championships in 2013.
Talakhadze had to serve a two-year ban for testing positive for stanozolol in 2013 but he has made up for it and them some. He has totaled nine records in the snatch, four in the clean & jerk, and eight overall.
This is not the end of the road for Lasha Talakhadze and why would it be? He has dominated for six years now since returning from his suspension. Talakhadze will more than likely enter the 2024 Olympic Games in Paris as the favorite looking to make some more noise and potentially set new records once again. Talakhadze has been at the top of the sport and it is looking like he is not going to fall anytime soon.
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Melvin Anthony: How To Beat Big Ramy At The Mr. Olympia
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Melvin Anthony breaks down how Big Ramy needs to be more than “a little off” to lose Mr. Olympia. He needs to be knocked out.
After many years of close calls, Big Ramy has finally become the Mr. Olympia champion many fans hoped he would be. Now with the 2020 Olympia under his belt, he’s entering the biggest competition of the year as a returning champion. Will he be hard to defeat? Or will his past challenges with conditioning plague him in 2021? In our latest GI Exclusive interview, Melvin Anthony details what it will take for Big Ramy to lose the Mr. Olympia 2021.
During our conversation with Melvin Anthony, we asked if he had watched the Mr. Olympia 2020 last year. He does indeed continue to follow bodybuilding and was incredibly impressed by Big Ramy’s physique. He believes that the athlete certainly deserved the champion title.
But what does the future hold for Big Ramy? Will he continue to reign as champion or another one shot champion? Melvin Anthony doesn’t claim he can read the future – but he does look back at past champions to predict what it will take for Big Ramy to be defeated.
Melvin Anthony knows one thing is certain, an Olympia champion almost always maintains some sort of reign and repeat victories. There are exceptions and the past few years actually showcased that in the form of Shawn Rhoden and Brandon Curry. That being said, the majority of bodybuilders who win Mr. Olympia go on to win multiple in a row.
So while this is not a guarantee for Big Ramy, Melvin Anthony believes that it will take more than him being “a little off” to lose the title. Judging is meant to be as objective as possible. At the end of the day, though, it’s a subjective sport. Judges will see Big Ramy differently than in previous years. He’s no longer a competitor hungry to win his first Olympia, he’s now a returning champion.
So Melvin Anthony believes that the only way Big Ramy will lose is if he is defeated by a “knock out.” What he means by this is that either Ramy has to make significant mistakes to his physique or someone has to show up with a next-level physique than we’ve seen so far. Big Ramy has a lot of mass on his side – but his conditioning is where he has struggled in the past. No one will be him on pure mass alone – so all other competitors will need to be more perfect than they ever have been in order to surpass Ramy. Or again as we mentioned earlier – Big Ramy would have to make a huge mistake.
Melvin Anthony acknowledges that everyone on the stage has a great challenge ahead of them. Big Ramy has the pressure of either matching his 2020 physique or making it even better. The other competitors all need to try and contend with Ramy’s massive size.
You can watch Melvin Anthony speak in full detail about Big Ramy and the future of Mr. Olympia in our latest GI Exclusive interview segment above!
Best CLA Supplements For Weight Loss & Lean Muscle (Updated 2021)
Finding the best CLA for weight loss and muscle is important for your desired physique goals can become reality.
When looking for those supplements to aid in weight loss and muscle growth, CLA is one to absolutely check out. While it may not be as popular as some of the staple supplements we all know and love like pre-workout, fat burners, or protein powders, CLA has the potential to work for you in a safe and natural way as you seek those desired body composition changes. Weight loss can be hard and when mixed with a great training and nutrition routine, the right supplement can work wonders for you. Don’t neglect the potential power of CLA for men and consider this supplement for your weight loss and muscle retention needs.
We’ve put together a list of the Best CLA Supplements for 2021 so you can aid in those weight loss goals. A desired physique requires a good training routine and proper nutrition but solid supplementation can only add to the benefits so that shredded aesthetic becomes reality.
Best CLA Supplements For 2021
Best Fat Reduction
When looking to reduce fat to see those desired body composition changes, it’s important to have the right supplement working for you. With the right ingredients packed into a great formula, it is absolutely achievable to see those fat reduction goals.
Burn Lab Pro
Number Of Servings
30
Serving Size
3 NutriCaps
Best Way To Take
Take 3 capsules with water.
Burn Lab Pro is an all-around great fat burner with an innovative design and research-backed benefits to really enhance your results as you seek to burn belly fat. Instead of an unhealthy, stim-driven formula, Burn Lab Pro is 100% natural, safe, and caffeine free to give you an effective supplement without any fear of jitters or crashing. Burn Lab Pro allows you to shed more body fat from every workout, gain more lean muscle, see better results from diet and exercise, and give you a safe and natural fat burner supplement to tackle any issues, like muscle maintenance and lack of an energy boost. With 5 powerful and research-backed ingredients, this is the ultimate fat burner for whatever your needs may be.
Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.
Pros
Great ingredients designed to tackle weight and fat loss goals
No stimulating ingredients with an advanced formula
Safe and natural supplement for your overall health and wellness
From a reputable and high quality company
Cons
Premium priced option
3 capsules is a lot for serving size
Price: $59.00
Check out our individual review for Burn Lab Pro here!
Best Clean Ingredients
The ingredients in these supplements should be clean to only work for your benefit as you seek the best out of these supplements. Clean ingredients ensure that your overall health is the number one priority.
Transparent Labs PhysiqueSeries Fat Burner
Number Of Servings
60
Serving Size
2 Capsules
Best Way To Take
Take 2 capsules with 8-10 ounces of water, twice daily, 30-60 minutes before meals.
Transparent Labs Fat Burner is a great supplement to expedite weight loss by allowing you to shed fat, maintain muscle, and build that ideal physique for whatever comes your way. Working with 3 ways to expedite fat loss, this works to increase loss by determining how many calories you should burn, prevent hunger to eliminate snacking and unwanted calories, and offer an enjoyable weight loss experience so you actually work for your fat loss goal more effectively. With just 9 ingredients, this formula works to give you everything you need to succeed in your weight loss journey while boosting your metabolism.
Code GENIRON10 For 10% Off
Transparent Labs Fat Burner is a great burner to expedite weight loss in 3 ways. A 100% honest label ensures quality ingredients and optimal effectiveness.
Pros
Researched-backed doses and an honest label
Safe and effective to help you lose weight while burning belly fat
No artificial sweeteners, coloring, or preservatives
Cons
A premium priced option
Only available through their website
The amount of caffeine may be slightly high
Price: $49.00
Use the promo code GENIRON10 for 10% off! Also, check out our individual review for Transparent Labs PhysiqueSeries Fat Burner here!
Best For Muscle Retention
While losing weight, it’s important to consider your muscles because you don’t want to lose those hard earned gains. By targeting fat loss the right way, you put muscle retention at the top of the priority list in order to see that desired physique unfold.
Enhanced All Day Shred
Number Of Servings
30
Serving Size
1 scoop
Best Way To Take
Take 1 scoop anytime of day.
Enhanced All Day Shred is a great fat burner with a formula of 15 clinically dosed ingredients with amazing results packed in four blends. These blends include a fat releasing, fat oxidation blend, thyroid support, and a supportive vitamin and mineral blend. Each works together with one another to offer increase metabolism for more calorie burn, the movement of fatty acids into cells for energy, the maintenance of healthy levels of essential nutrients to avoid deficiency, and the promotion of fat loss and lean muscle growth by boosting your metabolism and boosting thermogenesis while limiting your intake. With 15 ingredients, this powerful formula is great for evening fat loss.
Enhanced All Day Shred has a powerful formula with 15 clinically-dosed ingredients. Four awesome blends allow for the best fat burning and support benefits possible.
Pros
No stimulants
15 ingredients offer amazing benefits
Verified by active buyers with a money back guarantee
Cons
The price is okay for the number of servings
Some have complaints about the taste
Price: $39.99
Check out our individual review for Enhanced All Day Shred here!
Best CLA For Athletes
Athletes need the right supplements to continue pushing through any and all workouts. The best products for athletes will address their needs and only aid in your overall health and performance as you look for the best inside and out of the gym.
Sports Research CLA 1250
Number Of Servings
180
Serving Size
1 Liquid Softgel
Best Way To Take
Take 1 softgel 3 times daily, 30 minutes before a meal.
Sports Research CLA 1250 is a great CLA supplement designed for weight management support for men and women. Standardized to 95% CLA and sourced from non-GMO safflowers, this supplement is perfect for those athletes always active and on the go. Gluten and soy free, while also having no artificial colors or flavors, this product is third party tested to ensure the utmost accuracy and quality of a top tier CLA for men.
Sports Research CLA 1250 is perfect for weight management with 95% CLA per liquid softgel. Derived from non-GMO safflower oil, this is third party tested to ensure the utmost quality.
Pros
Helps curb appetite and aid in weight loss
Softgels make these easy to swallow
Gluten and soy free
Cons
Pill size is large
Some unpleasant side effects were reported
Price: $22.95
Best CLA For Weight Loss
CLA and its mission for weight loss is important and the right product will do just that. With an emphasis on losing weight, paired with a great training routine and nutrition plan, your goals can be met.
Bulk Supplements CLA Softgels
Number Of Servings
300
Serving Size
1 Softgel
Best Way To Take
Take 1 softgel up to 3 times daily with meals.
Bulk Supplements CLA Softgels are a natural weight loss supplement that can increase fat metabolism and naturally boost your metabolism. Used as a fat burner of sorts, this supplement will also work to suppress hunger and build lean muscle mass while working to reduce body fat for a leaner body. Soured from safflower oil, this product is non-GMO and manufactured in an FDA registered facility for accuracy and quality. For your weight loss or maintaining needs, try Bulk Supplements CLA.
Bulk Supplements CLA Softgels are a natural weight loss supplement used to increase fat metabolism and boost your metabolism naturally. Sourced from high quality safflower oil, this is 100% pure and safe.
Pros
Can help with weight loss and management
Price is good for number of servings
Easy to swallow with no aftertaste
Cons
Amount of CLA in each softgel is slightly less than advertised
Not the best smell
Price: $18.96
Best CLA For Weight Management
For those looing to simply manage their weight, CLA can also work for your benefit. While weight loss isn’t always the goal, sometimes sitting at the right weight keeps you healthy and moving well for both training and performance.
RSP Nutrition CLA
Number Of Servings
180
Serving Size
1 Softgel
Best Way To Take
Take 1 softgel three times daily with meals.
RSP Nutrition CLA is a natural and healthy weight loss supplement shown to help reduce body fat, support lean muscle mass, and improve exercise performance. As a low risk metabolism booster, this safe and jitter-free supplement can enhance your metabolism and is great when paired with a healthy diet and exercise routine. Made from safflower oil, this safe and comprehensive formula is perfect for maximum effectiveness when it comes to your weight management goals out of a CLA supplement for men.
RSP Nutrition CLA is proven to support fat breakdown and help maintain lean body mass. A safe and comprehensive formula ensures optimal quality and effectiveness.
Pros
Great for weight management and metabolic assistance
No jitters or digestive issues
Safe and comprehensive formula
Cons
Pill size is a bit large
Price: $18.97
Best CLA For Lean Muscle Support
Lean muscle support is vital as you look to continue to grow those muscles. A CLA supplement for men that will work for you is a great start as you seek that shredded aesthetic.
Evlution Nutrition CLA 1000
Number Of Servings
90
Serving Size
1 Softgel
Best Way To Take
Take 1 softgel with morning, afternoon, and evening meals.
Evlution Nutrition CLA 1000 is a great stimulant free supplement to support your muscles and metabolism. When combined with exercise and a healthy diet, this can enhance your metabolism, reduce body fat, and amplify lean muscle development to improve performance. This scientifically-formulated blend will reinforce these benefits without any jitters and is held to the highest standard in terms of purity and quality. You work hard for your lean muscle and this product can ensure you keep that on.
Evlution Nutrition CLA 1000 is great for supporting your muscles and metabolism. Formulated for you, this contains no unnecessary ingredients for the best quality around.
Pros
Great for stim-free fat loss and lean muscle development
Sourced from pure, natural safflower oil
Works really well when paired with a solid diet and training routine
Cons
Pill size may be large and tough to swallow
Price: $12.99
Best CLA For Metabolic Support
Your metabolic health is important and as supplements work to kickstart your metabolism, you want to make sure this is done in the right way. Supporting you metabolism is the first step in keeping your health in check while also keeping it moving effortlessly.
Muscle Pharm Essentials CLA Softgels
Number Of Servings
180
Serving Size
1 Softgel
Best Way To Take
Consume 1 softgel with morning, noon, and evening meals.
Muscle Pharm Essentials CLA is the right CLA supplement to assist with your metabolic support. A natural weight loss exercise enhancer, this helps increase your metabolic rate in an efficient way to promote weight loss while increasing lean muscle mass. This formula is designed to fit the needs of active individuals and is of the highest quality, purity, and potency with no banned substances to ruin this great CLA supplement for men.
Muscle Pharm Essentials CLA is perfect for aiding in weight loss and increasing your metabolic rate. With no banned substances and a clean formula, this is a high quality CLA.
Pros
Great for metabolic support and increasing lean muscle mass
No banned substances ensures a clean product
Formula designed for needs of athletes
Cons
Some stomach discomfort was reported
Price: $22.52
Best CLA For Women
Women may need certain ingredients or dosages that are different than men. While the supplement doesn’t vary too much, having one geared towards women can work wonders for your gains inside and out of the gym.
GNC Total Lean CLA
Number Of Servings
45
Serving Size
2 Softgels
Best Way To Take
Take two Softgels twice daily.
GNC Total Lean CLA is perfect for improving body composition, toning lean muscle, and fueling fat metabolism. Sourced from safflower oil, this gluten-free and fat metabolizing supplement is great for women and those active female athletes seeking the best out of their weight loss supplements. Clean and effective, GNC has created a great product to enhance all your goals with this CLA supplement.
GNC Total Lean CLA is scientifically formulated to help improve body composition. This fat metabolizing supplement is sourced from safflower oil and will work to keep on that lean muscle.
Pros
Great for improving body composition and toning lean muscle
Gluten-free and quality fat metabolizing supplement
Stimulant-free
Cons
Number of servings are low for the price compared to others on the market
Price: $29.99
What Is CLA?
Conjugated linoleic acid (CLA) is a heavily promoted fat burning supplement that can aid in weight loss, increased fat burning, and appetite suppression. It is the most common omega-6 fatty acid and is found in large amounts of vegetable oil predominantly, but also meat and dairy. A common misconception is that this is lumped in with other trans fats. While this is a trans fat, it differs greatly from the other trans fats known to cause harm to your health. It is natural and is often touted as a great weight loss aid and performance enhancing supplement great for boosting your overall health and performance (1).
Benefits Of CLA Supplements
CLA has great benefits to training and performance, as well as health and wellness and is considered to be a very helpful supplement by many. Knowing the benefits surrounding this supplement can prove most effective as you seek the best for your overall health and wellness.
Benefits of CLA include:
Aid in weight loss and fat burn: CLA works to suppress your appetite and increase energy expenditure, using stored fat for energy, thus aiding in fat loss (2,3). It can also increase fat burning for that vital boost and inhibit fat production to keep that lean physique.
Helps keep lean muscle: By working to shed fat and not use that lean muscle for fuel, you can keep that hard earned muscle for a desired aesthetic (4).
Pure and bioavailable: Made with pure ingredients, your body reacts positively to CLA and it can be absorbed quickly and effectively into your body for optimal benefits.
Natural supplement: Made with natural ingredients, these supplements typically do not contain natural or artificial stimulants to ruin a great product.
Safety & Effectiveness
On the whole, CLA is a safe supplement to take. Some side effects of taking too much include digestive problems, nausea, constipation, stomach pain, and indigestion, but to avoid these, it is best to always read the label and talk with a medical expert if you have questions or concerns. While CLA tends to be very effective in terms of its benefits, some have found that it didn’t change their body fat mass or physical performance all that much. On the other hand, some have said it supports fat loss and the fat burning effects of exercise. Looking at each respective supplement and choosing the best option will ensure the most success (5).
How We Choose
When it comes to choosing the best CLA for men we first look at the brand and the company representing each product. You deserve to have the best looking out for your health and your supplement should absolutely reflect that. We look at the ingredients and where they are sourced because the label should be honest and transparent with all of the ingredients. It is important for you to have the best ingredients put into your body because your health is number one. Lastly, we look at price because we know these supplements can get expensive. It is possible to have a great supplement and have it still be at an affordable price.
FAQ Section
What should I look for in a CLA supplement?
You should look for the ingredients to see if they are natural along with the formula because a company should be transparent. Be sure to look for any added ingredients that may be unnecessary and unwanted out of your CLA product for men.
Are CLA supplements safe to take?
CLA supplements for men on the whole are safe to take but it is always best to consult a medical expert with further questions. Some side effects do exist and it is important to know what they are and how you can handle them if they do come on.
Should I use a CLA supplement or a fat burner?
This is really a preference. While fat burners are a mix of ingredients designed for fat loss, look into both supplements and see if one or the other sticks out to you more.
Wrap Up
CLA is an interesting supplement that many use to promote weight loss as they look to burn fat while also retaining some of that lean muscle. What it comes down to is what you want out of your supplement. These CLA supplements have the potential to work wonders for you and your weight loss goals but it is important to look at the ingredients and formula to make sure it will benefit you. Check out our list above and see if these CLA supplements can give you all the gains you want and then some.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
References
Lehnen, Tatiana E.; da Silva, Marcondes R.; Camacho, Augusto; Marcadenti, Aline; et al. (2015). “A review on effects of conjugated linoleic fatty acid (CLA) upon body composition and energetic metabolism”. (source)
Gaullier, Jean-Michel; Halse, Johan; Hooye, Kjetil; Kristiansen, Knut; et al. (2004). “Conjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humans”. (source)
Thom, E.; Wadstein, J.; Gudmundsen, O. (2001). “Conjugated linoleic acid reduces body fat in healthy exercising humans”. (source)
Kim, Yoo; Kim, Jonggun; Whang, Kwang-Youn; Park, Yeonhwa (2016). “Impact of Conjugated Linoleic Acid (CLA) on Skeletal Muscle Metabolism”. (source)
Benjamin, Sailas; Prakasan, Priji; Sreedharan, Sajith; Wright, Andre-Denis G.; et al. (2015). “Pros and cons of CLA consumption: an insight from clinical evidences”. (source)
Tasty Way to Fight Post-Workout Soreness: 5 Foods to Speed Up Muscle Recovery
Tasty Way to Fight Post-Workout Soreness: 5 Foods to Speed Up Muscle Recovery
Eating the right foods after a workout can help you not only recover faster and reduce some muscle soreness. This can help you bulk up or lose weight or both. Nutrition is key to successfully changing your body into the shape you want. And the best post-workout allies on your road to that change will be fish, berries, greens, and eggs.
5 Best Post-Workout Foods for Speedy Muscle Recovery
Tart cherries
All berries are exceptionally good for you and can help muscle recovery due to their antioxidant power. They are also low in calories but high in fiber, which makes them a perfect energizing snack. Tart cherries, in particular, are efficient in reducing muscle soreness, according to a study published in the Journal of the International Society of Sports Nutrition.
Eat tart cherries after your evening workout and you’ll be able to cash in on the other benefit they offer. This fruit stimulates the synthesis of melatonin. This means that you’ll be able to sleep and rest better after this treat.
But don’t mix berries with dairy products as the latter might reduce the absorption of antioxidants.
Eggs
Eggs are one of the best protein foods for building muscle. Therefore, eating them after a workout will speed up tissue recovery. This will not only reduce soreness but also help you beef up much faster.
When working out to beef up you’ll need to not only eat protein to grow muscle but also to burn body fat more effectively. Without this, your body won’t become toned and impressive, it’ll just get very big. Eggs, due to their easily digestible proteins, are perfect for both muscle growth and weight loss. To achieve the best results, you’ll need to burn fat and grow muscle fast. This means you should consider switching to an intensive diet plan to lose 10kg in a month because you need to aim for maximum fat loss in minimum time. Your diet will need to include eggs for breakfast and the post-workout meal. The serving for breakfast will enhance weight loss and help control your appetite.
Yogurt
Yogurt can be one of the best great post-workout foods because it will give you protein and probiotics. The latter will improve digestion and your immunity. This means they will help reduce inflammation, which is a major cause of muscle aches.
However, you need to know that yogurt is also on the list of foods that don’t deserve their reputation. That’s because the majority of yogurts you see in stores are flavored and contain lots of sugar. Simply put, those add nothing good to your daily nutrition profile.
For a yogurt to benefit your diet, you should eat plain Greek yogurt, which is naturally lower in fat. Note that any kind of yogurt has some sugar. That’s why it’s essential to avoid anything that has more of it added.
Fish
Salmon is your best friend for a truly health-boosting post-workout meal. Not only is it one of the top protein-rich foods. It also gives you a boost of essential omega 3 fatty acids. Those are effective anti-inflammatory agents that speed up recovery and boost your wellbeing in general.
Other types of fish that will be just as good are tuna, cod, and mackerel. You can also consider taking fish oil supplements if eating fish regularly isn’t an option for you.
Leafy greens
Leafy greens are among the healthiest foods on the planet. They improve cognitive abilities, heart health, and help you lose weight. They also speed up recovery by helping your body fight inflammation. This results in less soreness and more benefits from your workout overall.
Leafy greens also have the amazing property of reducing the levels of stress hormone cortisol. This is a huge boost to your health on many levels and reduces the strain that an intense workout can have on the body.
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I’m Agatha Singer, a work-from-home mom of two little nuggets. My interests range from the latest business management trends to healthy living and adventurous traveling. I always stay open to new ideas and expertise to make my writings handy and captivating for you. I’ll be happy to see you on my blog: http://www.agsinger.com!
The Only 3 Supplements You Should Be Using
The Only 3 Supplements You Should Be Using
The fitness industry is full of fads. The supplement companies have gotten better at marketing their products. Most of these companies invest more in marketing their products as compared to R&D.
As any marketing professional would confirm, the best way for a company to make more money is to get their customers to buy more products from them. The phenomena of selling a new product to an existing customer are known as cross-selling.
The idea of making more money can be tempting for anyone and we can’t blame the supplement companies for it. If a customer already has bought a whey protein powder, selling him another tub of the same product won’t be effective in moving the supplement company’s balance sheet.
On the other hand, the supplement company could bundle up the whey protein supplement with another supplement like a BCAA powder and a guarantee that it will give the consumer better results. Most of the people buying supplements to improve their bodies won’t mind spending a few more bucks every month in hope for better results.
Hardly do these buyers know, these additional supplements will minutely budge the needle. There is no doubt technology is getting better with time and so are the supplements. But the question is, do you need all the supplements a supplement company has in its catalog?
The simple answer is a no. Bodybuilding has been around for a long time and many bodybuilders made it big with the help of few supplements and so can you. Most of the athletes endorsing new supplements don’t use the products themselves. If they can do without it, so can you.
Whey Protein
If you’ve been around the fitness scene for some time, you would know the importance of whey protein by now. Most bodybuilders and fitness athletes swear by whey protein. Many of these athletes consume the protein powder multiple times in a day.
Whey protein powder contains essential amino acids which are absorbed quickly by the body. Studies show whey protein can help you increase strength, gain muscle and lose significant amounts of body fat.
You can also check out our official buyers guide for the best protein powders of the year right here. Take the guesswork out of perfecting your supplementation with our helpful guide.
Pre-Workout Supplements
Even the best of bodybuilders have days when they don’t feel like training. Pre-workout supplements can be the push you need on these days. Some pre-workout supplements can take your workouts to the next level by supplying you with energy, mental focus, and muscle pumps.
Some pre-workouts supplements contain stimulants. After some time your body can get accustomed to these stimulants and might stop responding to them. It is recommended that you cycle using the pre-workout supplements.
Find the perfect pre-workout to fit your lifestyle with our buyers guide of the best pre-workouts of the year right here.
Creatine
Creatine is a controversial supplement, and a lot has been said about it. Many people think using creatine can harm your kidneys, liver, and heart. Many studies have proved creatine is a completely safe supplement and has no side effects when used in moderation.
Creatine is a chemical which is naturally formed in the human body and is also found in red meat and seafood. Creatine can improve exercise performance and can help you complete more sets and reps which can, in turn, lead to gaining muscle mass.
Check out our official buyers guide for the best creatine on the market this year right here. We break down the pros and cons of the top creatine supplements for bodybuilders.
What supplements do you use?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.