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Intermittent Fasting: Everything You need to Know as a Bodybuilder and Average Fat Loss Seeker
The ins and outs of Intermittent Fasting.
In an ever-evolving world filled with social media influencers promoting all different kinds of diets and products, it’s much too easy to come across misinformation and fads that have sprung up over the recent years. These trends are either brand new or are simply “refurbished” and brought back into the limelight, this time with a fitness-related spin on it.
One of the diets, or should I say eating patterns (more on that later), that has risen in popularity the most in the health/fitness space is intermittent fasting, often abbreviated to IF. We all know that fasting refers to the abstinence from food, but what else does it entail? And is it even beneficial to those looking to gain muscle and make overall improvements in their body composition?
What is Intermittent Fasting?
In order to answer these questions, we first have to know what exactly intermittent fasting is.
There are various protocols that exist for IF. Some of them include alternate day fasting, which is when you simply fast every other day and eat normally during your non-fasting days. Another type of IF that exists is the Warrior Diet, which is when you fast all day and eat all of your allotted calories in one sitting, usually at night time.
However, despite all of the different protocols out there, the type that’s most commonly used in bodybuilding and fitness circles is the 16:8 protocol, also known as time-restricted feeding.
This is when you fast for 16 hours and then you have an 8 hour “feeding window”, where you consume your daily calorie allotment. Since this is the most popular type of fasting in the fitness industry, this is what will be referred to when the abbreviation “IF” is used.
But one thing to remember here is that IF is not a type of diet, technically. It is actually a type of eating pattern, as mentioned earlier. The goal here is to consume the same number of calories and macronutrients that you would consume if you were following a standard meal schedule.
The only aspect of your nutrition that you’re modifying here is meal frequency, not types or quantities of food.
The times that one would have their fasting and feeding windows are completely up to the individual, hence one of the reasons why this diet has become so popular. It allows people to be able to make mealtimes conform to their schedule, rather than trying to force smaller, more frequent meals, which has been often promoted in the fitness industry as of late.
This higher meal frequency theory comes from the common misconception that eating more frequent, smaller meals will “speed up” your metabolism, making you burn more calories at rest. This is simply not true. What matters the most about nutrition regarding body composition goals are the total amount of calories that are consumed, not how often you’re eating.
Should Bodybuilders Even Do IF?
From a general health perspective, there are some good reasons why bodybuilders should do IF!
Both animal and human trials have supported data that illustrates a reduction of risk in overall metabolic disease when time-restricted feeding was utilized. Common biomarkers used to assess risk of metabolic disease such as triglycerides (cholesterol), glucose, insulin, and tumor necrosis factor alpha were all shown to be significantly lowered in those who followed IF compared to a traditional meal plan.
However, there have been several issues with the current literature that exists for IF. First and foremost, most of the literature that exists on it to date utilizes subjects that are overweight or obese. This means that we can’t compare these studies to more athletic populations such as bodybuilders.
Also, many of the studies don’t match groups for calories and protein. This is significantly important to do, because if this is not done, it brings about more of an “apples to oranges” comparison, rather than bringing about an equal and fair association between groups.
Fortunately, there was a study that was released in 2016 that solved many of these existing issues. This study showed positive body composition adaptations when following IF. In this study that utilized resistance trained males, those who followed IF showed a greater decrease in fat mass compared to those who ate a standard diet. Both groups were able to maintain their muscle mass to a similar degree, as well as maintain the same resting energy expenditure, or in other words, burn the same number of calories at rest.
What was particularly interesting about the aforementioned study was that it failed to support the findings of many other studies out there involving the reduction of risk of metabolic disease. This suggests that these findings may or may not exist for athletic populations, or for those who are generally healthy. Unfortunately, there isn’t enough data out there to draw a solid conclusion on this matter as of yet.
Even though not all of the studies on this matter have not been structured with the same methodology, there is a very important aspect about IF that many of these studies can tell us. In another study with resistance trained males, there were two groups like usual; an IF group and a normal diet group. However, the study had no limitations on the quantities or types of foods eaten.
Although this may seem like a very unorganized way to conduct this study, the result from doing this was quite profound. Those in the IF consumed on average 650 less calories per day compared to the normal diet group. What this conclusion can tell us is that using IF in one’s diet plan may make it easier for those wishing to lose body fat, as the act of fasting appears to prompt them to eat fewer overall calories throughout the day.
IF Benefits
Some more of the practical benefits of intermittent fasting include:
Food Control
With intermittent fasting, it is much simpler to control how many calories that you’re eating. This is because it is much easier to pair foods together, like your proteins and carbohydrates, when you have more calories to “play with”. And as mentioned earlier, it is much easier to plan your meal times around obligations, such as work and school.
Convenience
Following IF is simply a more convenient pattern of eating for some people, particularly for those who maintain very busy schedules.
Let’s look at an example of a person who follows a more frequent pattern of eating. In order to follow this diet successfully, further planning must go into it, as more meals have to be prepared compared to somebody who follows an IF plan. And going off of the previous point, especially if you’re in a calorie deficit, in can be much more difficult to be creative with your food pairings, as you only have so many calories to work with.
Because of this, boredom with the diet may set in, and you may fall off the wagon sooner rather than later. If you can’t stick to the diet, then you will inevitably fail, no matter which one you choose (more on this in a little while).
How to Properly Use IF in Bodybuilding
Now that we know how IF has been used in the scientific literature, we can know talk about how to implement it in your plan if you so choose.
Again, as we spoke about earlier, we’ll stick with the traditional time-restricted feeding model, otherwise known as the 16:8 protocol, as it is the most commonly used format of IF in fitness realms, and now you’ll find out why that is.
This is the most commonly used protocol, especially in bodybuilding, as it allows the individual full control of the planning of their meals, particularly around their workouts. The pre and post-workout meals are often regarded as the most important meals of the day. Most traditional forms of IF would not allow this type of flexibility and control.
Getting Started
The first thing we need to do when we begin an IF plan is when we should figure out when our fasting periods and our feeding windows will be during the day.
What I would recommend is using the time you commonly workout and basing your eating schedule around that.
For example, if you commonly workout first thing in the morning, then you should fast all the way up until your post workout meal, and then continue eating for the next 8 hours. Let’s say you stop eating at 7 P.M, then you would fast again until at least 11 A.M the following day, and then repeat.
What makes this work so well for people is that a big chunk of their fasting window goes towards the time they are asleep. Let’s say an individual gets an average of 8 hours of sleep per night, that’s half of the fasting window done right there!
An important thing to note here is that your fasting and feeding windows do not need to be perfect! If you’re a couple minutes off on one of your windows, it’s really no big deal whatsoever. It will not make that much of a difference in the grand scheme of things. Some people become so stressed about these little things that it takes away from the enjoyment of this lifestyle.
But How Do I Deal with the Hunger?
What many people have trouble adjusting to when first beginning an IF plan is dealing with constant hunger during their fasting windows. For somebody who has not gone without eating for that long before, it can often feel like an eternity.
But there are a few methods that will help you to work around this issue:
Caffeine
This popular stimulant, which is often touted as one of the best supplements for building muscle, can be one of your best friends when it comes to blunting feelings of hunger throughout the day.
Caffeine, but more specifically coffee, has been shown in the literature to blunt hunger responses throughout the day. Surprisingly, even decaffeinated coffee has shown this response as well, albeit to a slightly lesser degree. What this means is that there are potentially several ingredients in coffee besides caffeine that have the ability to inhibit feelings of hunger.
So, go ahead, have that cup of Joe first thing in the morning. Just remember to be careful not to add any cream, milk, or sweeteners to your coffee, as those additions contain calories, and will therefore “kick you out” of your fast, so to speak.
Fat Burner
In addition to a well-adjusted fasting period, fat-burners accelerate fat loss by enhancing metabolism, reducing cravings, and increasing intra-workout energy.The best ones even go the extra mile to protect against muscle breakdown.The right fat burner can accelerate metabolism, increase mobilization of stored body fat (to be used as energy), fight against hunger and cravings, reduce muscle breakdown, improve lean body mass and keep you healthy overall.
Although there is no magic pill, most value products that combine high-quality ingredients with a proven track record. Our list of highly recommended Fat Burners rate, research and test brands to ensure you only get what’s on the label, and nothing more. Testing for purity, quality, and safety go hand in hand with assuring you have the best possible Fat Burner on hand. Even more important is having a third-party test supplements with in a lab for individual ingredients that are all-natural, free of synthetics and or additives.
Zero-Calorie Carbonated Beverages
It’s pretty obvious as to why this can help keep feelings of hunger at bay. Drinks such as seltzer water can help you stick to the allotted time of your fasting window due to the fact that they taste great and the carbonation fills your stomach with more air, stretching the stomach. This gives you the feeling that you’re becoming full.
Again, just like with the coffee, please make sure that the beverages that you’re consuming are actually zero calories, and don’t contain any added sugars, which again, can “kick you out” of your fast.
And as a note, there’s a common notion out there that artificial sweeteners raise insulin and blood sugar. While this may have been shown to be true in some animal models, results are largely negative, or at the very worst, inconclusive, in human trials. Therefore, you most likely don’t have to worry about artificial sweeteners breaking you out of your fast. However, if you want to be extra safe, then I suggest not consuming anything with artificial sweeteners in it during your fast, such as diet soda.
Time
This is probably something you don’t want to hear, and I completely understand that. But this needs to be said. Some things simply take time, and IF is no different. Many people find that it only takes them a week to adjust to the diet, while for others, they may never be able to without being in complete misery.
Remember, IF is not for everybody, nor does it need to be, as metabolic rate does not appear to be affected by meal frequency.
What matters is the most here is adherence. Adherence, or basically how well somebody can stick to their diet, is perhaps the most important aspect of fat loss. Researchers speculate that this is more important than the diet itself, as a lack of adherence is the primary reason why many people fail to lose body fat.
The Anabolic Cap
There has been a proposed theory out there by nutrition scientist Layne Norton that states that there is a limit to how much protein the body can use at any one time for anabolism, or growth. To put it simply, there is a minimum amount of protein that the body needs in order to initiate protein synthesis, as well as a maximum amount of protein that the body can use in order to keep this process going. After that, there is a large point of diminishing returns, where any extra protein won’t serve any more of a benefit for muscle growth.
Norton states that it may not be feasible to “make up” for a low protein intake during one part of the day by eating copious amounts of protein at a later point in the day. This casts some doubt on those following IF, and whether or not they are maximizing their growth potential.
Because of this, Norton offers a compromise. This “modified fast” that he proposes has the individual consuming protein at evenly distributed points throughout the day, while simultaneously restricting carbohydrates and fats. This makes it simpler to reach your protein targets, while still being able to enjoy larger amounts of food throughout the day. However, this type of fast has not been studied in the scientific literature. It is not clear whether or not the person following this version of IF would receive the same reduction of risk of metabolic disease compared to a person following a traditional time-restricted feeding window. So, more research is certainly needed here.
Final Words
Well, there you have it! Everything you need to start your intermittent fasting journey!
If you take away anything from this article here today, it is this; intermittent fasting is not magic. Yes, I know it sounds silly, but it is simply a pattern of eating. There are no magic foods to help you lose fat faster.
The two things that matter the most are the number of calories you’re consuming as well as if you can adhere to the diet or not. As long as you have those two variables under control and you are genuinely enjoying the intermittent fasting lifestyle, then I promise you that you will succeed at reaching your body composition goals.
Build Huge Wheels With This Hack Squat Guide!
Don’t neglect this gem if you want even better leg development!
If Tom Platz, aka the “Quad Father,” did the hack squat then we will too… only with good form though! His leg development was untouched and people still remember his mind-blowing quads until this day.
Now, the hack squat is a very effective compound exercise and a good alternative to a leg press or squat on some training days. But, there are a few ways to do it, which makes it a viable option for building mass and strength.
Now, some gyms may not have a hack squat machine and that’s ok… we’ll show you some good alternatives. But, we’ll focus on the movement as a whole and explain how to utilize it for your aesthetic benefit…
We’re going to explain what the hack squat is, which muscles are involved, a comparison to the back squat, a how-to guide, and some killer variations…
What is The Hack Squat?
A hack squat is generally performed on a sled angled at 45 degrees. It allows you to train without relying on a lot of trunk stabilization or balance like many machines.
And, you can better squat through your heels similar to a leg press machine since you can position your feet farther up on the platform. But the hack squat is actually closer to the Smith machine in exercise execution and body placement.
Now, this variation is no more dangerous than doing a free weight back squat if you have proper form. And there are other effective variations of this exercise which we’ll discuss shortly.
Muscles Worked
The hack squat works the quadriceps, hamstrings, calves, and core. But, the main focus is the quads as is with the conventional barbell squat.
Now, squats, in general, are a great compound movement since they can really pack on the mass and strength. And they’ve been used for decades to build big, strong legs.
But, thankfully we have machines to mix things up and create variety while allowing us to focus more on the movement rather than trying to balance a large amount of weight.
So, the hack squat places a big emphasis on the legs period!
Hack Squat Benefits vs. Barbell Back Squat
The hack squat is very effective for leg development but is it better than the back squat? Yes and no!
But both training modalities are useful and have their pros and cons…
Hack Squat Benefits
A study showed the hack squat produces a significantly higher 1-RM than the back squat. This is because you’re in a fixed position which stabilizes the trunk, so you can focus only on the movement. (1)
Your trunk involvement is much more limited with this variation. And this is good if you want to place a large load on your quads.
Back Squat Benefits
However, overall activation of muscle in the trunk is higher in the back squat (Except in the rectus abdominis), which proves there are pros and cons to different exercise variations. (1)
Now, as long as you’re doing other free weight movements to activate the core, you should be good. What’s the point of getting big and strong with a powerful core… it doesn’t work that way.
The trunk muscles must be just as developed to ensure muscular balance.
How To Do the Hack Squat?
Here are instructions for both the machine hack squat and barbell hack suat.
Choose a reasonable weight where you can get at least 12 repetitions without going to failure.
This will ensure you maintain good form and prevent injury or discomfort.
Hack Machine Squat
Stand on the platform so your back is against the machine and your shoulders are beneath the padding.
Your feet should be wider than hip-width distance apart and closer to the top of the platform so that your knees are not above your heels.
Now, squat down slightly past parallel.
Then, push up through your heels back to a standing position.
Perform the desired number of reps.
Barbell Hack Squat
The barbell hack squat is more difficult than the machine version because free weights require stabilization and balance. And, you’re arms are positioned behind you back.
But, the barbell hack squat is actually closer to a reverse deadlift than a squat. So, the back is also engaged during the movement.
Stand in front of the barbell so you’re facing away from it.
Grip the barbell behind you wider than shoulder width apart and keep your back straight.
Now, drive upward through your heels and move your hips forward to allow the barbell to move all the way up. Squeeze your glutes during the positive portion of the exercise.
Slowly lower the barbell back down to the floor.
Perform the desired number of reps.
Important Tips:
Always keep your feet higher up on the platform so that your knees do not move forward. Not doing so could cause knee pain/injury. This foot position is also very important for people with ankle mobility issues.
Stop immediately if you feel a lot of back pressure and lighten the load. If you feel prolonged back discomfort, then do not continue.
For the barbell hack squat, thrust your hips forward to allow for proper movement execution into an upright position.
Don’t be afraid to train heavy but it’s smart to remain within your strength limits while maintaining proper form, as your spine and knees will bare a lot of the resistance load.
The barbell variation may be better for athletes concerning performance carryover into sports. But, the hack squat machine will improve strength.
Alternative Variations
Single-Leg Hack Squat
If using a machine, you can train one leg at a time which provides unilateral (Affecting one side) benefits.
This is great for bringing up a lagging leg by preventing the dominant leg from doing all of the work. And a neural event occurs which is called “cross education of muscles,” which actually activates the same muscle on the opposite limb. (2, 3)
But unilateral training is also beneficial for the injured and rehabbing individuals since less weight is used and this is better for the lower back. (4)
But, you won’t be able to use as much overall weight and that’s ok becaue you’re really isolating one side. Simply lift one leg and perform the movement nice and slow.
You’ll probably be very sore in the morning by isolating each leg.
Smith Machine Hack Squat
The setup here is the same as the machine hack squat by positioning yourself at a 45-degree angle. And don’t worry; you’re not going to fall back if you’re doing the exercise properly.
But, it’s good to place stoppers where they would catch the bar in the worst case scenario.
Here’s how you do it…
Step under the bar so your traps are beneath it as you would a normal squat.
Place your hands a little closer to your traps than you normally would.
Now, walk out so that you’re leaning back at a 45-degree angle but keep your knees slightly bent.
Squat down slightly lower than parallel as you would a machine hack squat. And make sure to keep your back straight.
Perform the exercise for the desired number of reps.
Hack Squat (Tom Platz Style)
Tom Platz’ quads were some of the best EVER! And they didn’t call him the “Quad Father” for no reason. Now yes, he did have phenomenal genetics. But wouldn’t you still take some training advice and techniques from him?
Here’s a variation he used to do but… DO NOT do this often. This is good to shock the quads but it requires your knees to pass over your heels. Use a lighter weight for these to decrease pressure on the knees.
Here’s the variation:
Position yourself on the hack squat machine but place your heels together and point your feet outward.
Elevate your heels and keep them up during the movement.
Squat down and then press up through the balls (Tiptoes) of your feet. Your knees should follow the path of your toes.
Repeat
Sample Leg Routine
It’s always good to do a few warm-up sets to build yourself up to doing heavier working sets. So, in a pyramid fashion, perform one set at about 30% of your one-rep max (1-RM), and then do one set at 50-60% of your 1RM.
Then, you can get into your heavier sets at 75-80% of your 1-RM unless you’re advanced and really want to train heavy. Also, you have to use whatever training method (Machine, barbell, Smith machine) works best for you.
Certain individuals cannot do certain movements due to mobility issues or structural limitations.
But, if you have a hack squat machine in your gym and can use it… then please do!
This workout is for those who train legs once per week. But, if you do it twice a week, then do 2 sets per exercise…
Increase the weight in small increments weekly to build mass and strength.
Hack Squat
3 sets x 12 reps (45-second rest in between sets)
Romanian Deadlift
3 sets x 10-12 reps (45-second rest)
To perform this movement, deadlift the bar from the ground and on the eccentric (Negative) phase, only bring the bar down to your mid lower leg. Perform the provided number of reps.
Dumbbell Lunges
3 sets x 10 reps (45-second rest)
While holding a dumbbell in each hand, lunge forward until your leg is at a 90-degree angle. Push back up through your heels and repeat with the other leg. Alternate both legs to complete a set.
Lying Leg Curls
3 sets x 12 reps (30-second rest)
Lie face down on the leg curl machine and curl the weight up using your hamstrings through a full range of motion. Repeat for the number of reps.
Is The Hack Squat Appropriate For Everyone?
So, here’s the thing… the hack squat is a good option for anyone who can safely and effectively perform the movement. However, since you’re locked in a fixed position on the machine, people who want to be athletic may benefit more from free weight movements overall. (5)
Now, that’s not to say you should never do the hack squat. But, it’s not a natural movement which could possibly carry over to sports activities except for the strength benefits.
If you’re a bodybuilder or someone who just trains to look good though, the hack squat is a fantastic option.
And like mentioned earlier, the free weight barbell squat activates the trunk (Core) muscles more than the hack squat.
Having a strong core is crucial for stabilization, balance, and high-level athletic performance.
Elderly and Injured/Rehabbing Individuals
People who lack mobility, stability, strength, or balance will benefit greatly from using machines. Since the hack squat will allow for a set position other than foot placement. You can train safely.
Machines control the movement of an exercise which reduces the risk of injury and can help a rehabbing individual to still train without having to utilize too many assisting muscles. (5)
Bottom Line
The hack squat, regardless of the variation used, can be a safe and effective exercise. But, just because you’re using a machine doesn’t mean proper technique should be thrown out the window.
You still must maintain a good body position and foot placement is important for preventing knee issues.
So, if your gym has a hack squat machine, then give it some use. See how it works for you and you may even want to give the barbell hack squat a try too. It’s different but variety is valuable when it comes to training for overall development.
And remember, the hack squat is not a replacement for standard lower body compound movements. But it is a viable addition to your leg routine!
References:
1- Clark, David R.; Lambert, Michael I.; Hunter, Angus M. (2019-7). “Trunk Muscle Activation in the Back and Hack Squat at the Same Relative Loads”. Journal of Strength and Conditioning Research. 33 Suppl 1: S60–S69. doi:10.1519/JSC.0000000000002144. ISSN 1533-4287. PMID 28704312
2- “The Benefits of Unilateral Training”. www.acefitness.org.
3- “Should you be doing more unilateral training?”. College of Health and Human Sciences. April 30, 2019.
4- Eliassen, Wiliam; Saeterbakken, Atle Hole; van den Tillaar, Roland (2018-8). “COMPARISON OF BILATERAL AND UNILATERAL SQUAT EXERCISES ON BARBELL KINEMATICS AND MUSCLE ACTIVATION”. International Journal of Sports Physical Therapy. 13 (5): 871–881. ISSN 2159-2896. PMC 6159498. PMID 30276019.
5- Free Weights vs. Machines: How Should You Choose?
Get Popeye Forearms With These Simple Forearm Exercises
Get Popeye Forearms
Muscle symmetry is what separates the men from the boys. Bodybuilding is a game of illusions and having proportional muscle groups accentuates the size of your muscles. If competing is your goal, you need to train for symmetry and muscle balances.
Forearms are one of the most overlooked muscle groups. People usually train them as accessory muscles at the end of their arm workouts. It is no surprise these people have bulging biceps and skinny forearms.
If your goal is to have gigantic biceps and triceps, you can’t afford to skip training your forearms. While skinny forearms can make your arms look smaller, ripped forearms can add to the size of your bis and tris. Do these simple exercise to get Popeye forearms.
1. Farmer’s Walk
Farmer’s Walk is one of the most effective exercises to build muscle mass and strength in your forearms. Performing this exercise will make you stronger at other exercises where you need your grip strength. Farmer’s walk is a staple exercise in strongman training.
If you don’t have farmer’s walk black bars at your gym, you can use dumbbells for this exercise. Hold on to some heavy dumbbells and walk for as long as you can without dropping them. Challenge yourself to do more every other time you perform this exercise.
2. Barbell Finger Rolls
This is one of the most underutilized exercises for forearm development. Chances are, you would have never seen someone do this exercise, but you will be certain of its effectiveness once you do it yourself.
Hold a barbell with an overhand grip. Slowly roll down the barbell to the tip of your fingers. Return to the starting position, curl your wrist and squeeze at the top of the movement. You can also do a behind the back version of this exercise to isolate your forearms.
3. Cable Reverse Curls
Using a cable as opposed to free weights helps keep the tension on your target muscle group throughout the movement. While using dumbbells you have tension on your muscle on the concentric part of the motion but there is no tension on the eccentric part.
Cable reverse curls can help with building the top of the forearms and the outer biceps. Since this exercise can recruit your biceps, you need to make sure you’re performing it with complete control. Keep the reps slow and deliberate to exhaust your forearms.
4. Wrist Curls
Wrist curls are probably the most common forearms exercise performed in gyms around the world. If you have lagging forearms you should perform these exercises at the beginning of your workouts. This will help in recruiting your forearms in every exercise you do later in the workout.
Sit and the side of a bench and place your forearms on the bench with only your wrist hanging off. Hold a barbell or dumbells with an overhand grip with your thumbs over the barbell. You can also perform the underhand variation to target the inner forearms.
5. Cable Overhand Inward Wrist Curls
Cables can be incredibly useful at annihilating your forearms. Cable overhand inward wrist curls will isolate your forearms and will fill them with lactic acid by the end of the exercise. For this exercise, sit on a flat bench with your forearms parallel to each other placed on your thighs.
Attach a straight bar handle to the pulley and sit at a distance where the weights don’t rack at the bottom of the movement. Curl your wrists inwards towards your knees and squeeze at the top of the movement.
Which is your favorite forearm building exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
The Importance of Mind-Muscle Connection To See Huge Gains
Work for bigger gains with better focus and attention.
Working to establish a strong link between your mind and your body is crucial to staying focused during training to maximize your full potential. While we all train hard in the gym, we are often left unsatisfied by our lift leaving us frustrated and wondering why we can’t seem to get a good pump.
While weightlifting and strength training are obviously rigorous physical workouts, the psychological part of lifting and staying fit is often overlooked. Too often we take for granted our mind’s capacity to put in serious work to work out our muscles, and while many of us have convinced ourselves that we can push through mental walls and difficult exercises, it doesn’t mean we have mastered our mind-muscle connection.
For those who feel like they show up to the gym and just get through a workout in hopes of seeing gains, unfortunately you are not fully maximizing your time in the gym. After a long day, your mind can wander and thoughts of relationships, financial problems, and personal matters can get in the way of a good, solid lift.
While all of those things are important, so many distractions can hurt your progress and leave you feeling unfulfilled. Use your time in the gym as a release from the stresses and pressure of everyday life and focus on the one thing you can control in that moment: your gains.
What is Mind-Muscle Connection?
Mind-muscle connection is the ability to release yourself from all unnecessary distractions and focus on your time working out, in particular, about a specific muscle that you target and work through with a specific movement. While this is possible with any muscle, it is wise to start with a bigger muscle group to get used to how it feels.
Your brain controls your muscular contraction and once that signal is sent to your brain, your mind meets your muscle at something called the neuromuscular junction (1). Getting better at this communication will recruit more muscle fibers to aid in your lift and you will start to see big gains with your muscles and growth.
How well your brain concentrates on specific activities during a set amount of time is your focused attention. Internal focus is your ability to focus on specifically what your body is doing and feel each muscle work. External focus is your minds relationship to your environment, so what equipment you are using, how you are using it, and a host of other distractions that take up attention space.
For mind-muscle connection to work efficiently, you need to focus more on that internal focus and give your muscles the attention they deserve. You will see substantial growth and development (2) and you will be glad you figured out mind-muscle connection to build those muscles.
Why Is It Important?
Mind-muscle connection is important because it allows you to be committed to every rep. And that is all we want. We want to know we entered the gym, took time out of our day to be healthy and get strong, and are getting the best results as possible. Mind-muscle connection may be easy to get the hang of with larger muscles, but it is the smaller, more secondary muscles that this will really help with.
As big components of how our bodies are made up with real pull over our body composition and physique, these secondary muscles cannot, and should not, be overlooked. Mind-muscle connection will help you reach your goals faster by boosting your energy, burning calories and building more muscle (3). Like anything, it takes practice to get this right and to start feeling the benefits, but with hard work, mastering mind-muscle connection will pay off with more attention for each exercise.
How To Develop Strong Mind-Muscle Connection
Training Cues
Having a good training cue will help keep you on track and improve your process with both your brain and muscle contraction. You can use these for any exercise or workout and feel free to have the creative license to do whatever works best for you.
An example for the bench press could be something like TBD: Tight. Breathe. Drive. This will help maximize the movement and keep you engaged with that specific exercise with more attention. Whether this is by yourself, with a training partner, or a personal trainer, having helpful cues will provide great benefits for your mind-muscle connection and each exercise and each contraction to make use of every workout for greater growth.
Lighter Weights
Using lighter weights will help you feel the muscle you are working better. Lighter weight with higher reps allows you to target a specific muscle and feel it working without the added strain of heavy weight, like the bench press, which can take all your focus to just simply lift. Having full control of your mind and the respective movement will let you recruit more muscles and give them attention and see more growth.
Using resistance bands is also a great way to build and target muscle (4) while focusing on mind-muscle connection and building muscle fibers through each exercise and activation to perform movements to simply perform trying to slow your movements. This can enhance your mental ability as well.
Slower Reps and Reset
Going along with lighter weights, performing an exercise slower allows for maximum concentration with each movement (5). Take a little bit longer with each rep and give those muscles a good squeeze at the top. Focus also on resetting after each rep. Too often do we hustle through an exercise, but resetting will allow you to focus more on each respective rep and get the most of every lift to really build those muscle fibers and strength training to really want to make gains with your muscles with great workout force.
Have Confidence & Patience
Building mind-muscle connection requires confidence and patience and although it may be frustrating at first, don’t let that deter you from really working at it. With increased progress, it will become easier to focus more and that consistency will pay off after repeated attempts and practice.
Wrap Up
Many of us lift big and think we will see great muscle growth just by showing up. While that is a key ingredient in a workout cocktail, building mind-muscle connection will maximize those gains and allow for much greater growth when it comes to muscle and strength building.
By targeting secondary muscles, mind-muscle connection will let your physique pop and you will look and feel great to get you back to full force. Training cues, lighter weight, and slower reps are all great places to start when focusing on this and having confidence and patience will only add to your ability to grow and see those big gains become a reality with the right amount of press, both with an internal mindset and external workouts.
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
Deschenes, Michael R.; Maresh, Carl M.; Kraemer, William J. (1994). “The Neuromuscular Junction: Structure, Function, and its Role in the Excitation of Muscle”. (source)
Schoenfeld, Brad Jon; Vigotsky, Andrew; Contreras, Bret; Golden, Sheona; Alto, Andrew; Larson, Rachel; Winkelman, Nick; Paoli, Antonio (2018). “Differential effects of attentional focus strategies during long-term resistance training”. (source)
Calatayud, Joaquin; Vinstrup, Jonas; Jakobsen, Markus D.; Sundstrup, Emil; Brandt, Mikkel; Jay, Kenneth; Colado, Juan Carlos; Andersen, Lars Louis (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
Dayne, Andrea M.; Nuzzo, James L.; McBride, Jeffrey M.; Burr, Alan; Triplett, N. Travis (2010). “Effect Of Elastic Band Resistance Training”. (source)
Wilk, Michal; Golas, Artur; Stastny, Petr; Nawrocka, Monika; Krzysztofik, Michal; Zajac, Adam (2018). “Does Tempo of Resistance Exercise Impact Training Volume?”. (source)
How To Build Serious Mass For A Huge Physique
Building real mass requires hard work and sheer will but the right approach can give you the best benefits.
So you want to build mass. You’ve been working hard, eating right, and taking the best approach when it comes to supplements. But you just can’t seem to break through a plateau or see those desired gains you really want most. You know what you need to do but with so much information out there, it’s hard to decipher what is helpful and what is just simply not true. Putting on that mass for a huge physique requires the right approach and steps to take and once that happens, you’ll be well on your way to see those desired gains come to life.
Building mass revolves around the right training plan, proper nutrition, and of course, solid supplementation. A training plan that works your muscles to see growth will pay off as certain exercises really target growth for each respective muscle group. Nutrition is key for you want to keep your body fueled and replenished with the right nutrients for inside and out of the gym while supplements are a nice addition for those added benefits. But other lifestyle changes to focus on can help get you there and give you the best chance at seeing real mass take place.
Let’s take a look at some of the best ways to build serious mass for a huge physique. As said before, the right approach is all you need to really start to succeed.
Top Ways To Build Serious Mass
Solid Training Plan
The right training plan can put you well on your way to seeing huge gains take place. With the best exercises strategically placed in your routine, you can work on targeting certain muscle groups so you see those gains take place and never suffer any training plateaus. Both compound and isolation exercises are awesome because you will target many muscle groups at once for an all-around workout, or really give one muscle group the attention it needs to grow (1).
Some of the best mass gaining exercises include:
Barbell Deadlifts
Back Squats
Bench Press
Standing Military Press
Bent Over Barbell Rows
Preacher Curls
Straight Bar Triceps Pushdowns
Proper Nutrition
Nutrition is key in all areas of health and fitness, whether that be cutting or bulking. Giving your body the proper fuel it needs while also getting the right nutrients to thrive is vital for your growth both inside and out of the gym. Focusing on high amounts of protein and carbs will ensure growth and recovery, as well as fuel for your workouts, and healthy fats will keep you moving and optimizing your health and performance as best you can. Making sure you find the right balance of macronutrients while also receiving the most out of your caloric intake will give you’re the body exactly what it needs to increase mass (2).
Lifestyle Changes
While focusing on training and overall nutrition is very important, there are other lifestyle changes you need to focus on to give yourself the best chance at building serious mass. Staying hydrated is key for this will allow your body to function properly and assist with the absorption of those vital nutrients (3).
Sleep is also something to seriously focus on for real growth happens overnight. Without proper sleep, your body doesn’t have time to fully recover which can be devastating to your gains. As someone who wants to put on as much mass as possible, don’t sacrifice growth for poor sleep (4).
Keep in mind the time you eat because you want your body to consistently have fuel to not only allow your metabolism to burn food for energy, but also to keep you full and to give your body a constant source of nutrients to always power your muscle growth. Five to six meals a day with the right balance of macros will keep you in an anabolic state and help with a host of bodily functions.
Invest In A Quality Multivitamin
While this ties into supplementation, on its own, a multivitamin is great for pumping you with effective nutrients that could be missed from your diet. Any deficiencies can hurt not only your gains, but also your everyday life and a high-quality multi will pump you with those vital nutrients so you always run at maximum capacity (5).
Killer Supplementation Plan
Supplementing with the right products can greatly influence your gains so you see that desired growth you want most. A protein powder is always a solid option and should be on the shelf while a creatine supplement or pre-workout can give your workouts the boost you need to really thrive. But mass gainers are one surefire way to see gains and when placed into your supplementation routine, you will see that strength and size increase in no time.
Transparent Labs ProteinSeries Mass Gainer
Code GENIRON10 For 10% Off
Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Transparent Labs Mass Gainer is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth and athletic performance, this is a safe and effective way to pack on muscle and healthy weight. With 750 calories for a two scoop serving size, this mass gainer is loaded with 53 grams of protein so you see huge growth take place.
Price: $65.00
Use the promo code GENIRON10 for 10% off! Check out our individual review for Transparent Labs ProteinSeries Mass Gainer here!
Check out our list of the Best Mass Gainers for more mass gaining supplements!
Wrap Up
Putting on muscle mass and seeing that huge physique unfold does take a lot of diligence, but the right approach is all you need. By focusing on training, nutrition, and supplementation, as well as other lifestyle changes, you are well on your way to seeing those desired gains come to life. A huge physique is one others will envy and it will most certainly help boost your overall health and performance goals as well.
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
Morton, Robert W.; Colenso-Semple, Lauren; Phillips, Stuart M. (2019). “Training for strength and hypertrophy: an evidence-based approach”. (source)
Lambert, Charles P.; Frank, Laura L.; Evans, Williams J. (2004). “Macronutrients considerations for the sport of bodybuilding”. (source)
Popkin, Barry M.; D’Anci, Kristen E.; Rosenberg, Irwin H. (2010). “Water, Hydration and Health”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Neto, M.; et al. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Kamangar, Farin; Emadi, Ashkan (2012). “Vitamin and Mineral Supplements: Do We Really Need Them?”. (source)
10 Ways To Start Your Transformation & How To Stick With It
Best Tips For Starting & Sticking With A Physique Transformation
Starting a transformation program is easy. All you need to do is get a gym membership, look up a transformation program online and head to the weight room. Sticking with the transformation program is the hard part.
Most people join a gym as a New Year’s resolution but drop out when they don’t see results. In this process, they lose money, time, energy, and the motivation to re-join a gym in the future. These people will later tell you that they are not cut out for the fitness lifestyle. They couldn’t be farther from the truth. If you follow the ten tips mentioned in this article, you will step up from being an enthusiast to an athlete.
10 Pre-Requisites Of A Successful Transformation Program
1. Don’t Wait For Motivation
So, you have started working out because you saw your favorite actor sporting a six-pack in his latest movie, and you want to look just like him. We hate to be the ones breaking this to you, but you are probably going to give up on your dream physique soon – especially if your favorite actor is Christian Bale.
Joining a gym should never be an impulsive decision. On the other hand, you should not wait for motivation to strike either. A person’s motivation level goes up and down multiple times in a single day, and depending on it is a sure-shot way of failing.
If you want to have a successful transformation, you need to find an internal drive. Figure out why you want to transform your body, plan how you will do it, and act on it. That is it. That’s all it takes.
2. This Is Not A Race
Most people make the mistake of comparing their progress with other people. While Instagram can be a great place to seek inspiration, it can also be the biggest source of discouragement.
Fitness and lifting weights are not team sports. You are in it alone. No two people will have the same results even if they train, eat, and weigh the same. No matter how bad a shape you are in, all of us have to start somewhere and someday. Let today be that day for you.
3. Injuries Are No Excuse
Injuries are one of the most common excuses for not working out. Don’t get us wrong, if you are suffering from a serious condition and/or your doctor has explicitly asked you to stay away from resistance training, you should listen to him. But if muscle sprains and popping joints are your defense for not hitting the gym, you are not fooling anybody.
There are so many options out there for fitness activities that you can surely find a way to train around your injuries. If you are a beginner or an intermediate lifter, make sure you check in with a fitness professional, certified personal trainer, or physical therapist to find the right training routine for you.
4. Say Yes To Yourself
While you are on your transformation journey, there will be numerous times when your friends and family will ask you to skip the gym and come out for dinner with them. Your response will decide if you will be successful in crafting your dream physique.
Saying yes to yourself requires you to say no to opportunities that are not in your best interest. Get comfortable disappointing your friends and being called a buzz kill.
5. Train S.M.A.R.T.
No, we are not trying to dig into the train hard or smart debate. We want to make you believe in the power of S.M.A.R.T. goals.
Specific – Your goals should look something like – “gain 10 pounds of muscle in the next six months”, “Lose 10 lbs in 12 weeks”.
Measurable – Your goals should be quantifiable. Being the “best version of myself” is not a goal. It is a wish that only a genie can grant.
Attainable – You have a choice – be realistic with your goal setting or come to terms with failing every time.
Relevant – You have to set a goal that is in line with your body. Don’t try to be a marathon runner if you are a born sprinter.
Time-Bound – If you don’t have deadlines in place, you will never be serious about your progress.
6. Age Is Just A Name On Your Driver’s License
Look around your gym, and you will probably find that majority of the people in your gym are between 18-40 years old. Most people consider an out-of-shape body to be a side-effect of age. This excuse is nothing more than people trying to cover up their lethargy.
Arnold Schwarzenegger, Dorian Yates, Kevin Levrone, Lee Labrada prove that age is not detrimental to your transformation goals.
7. Find The Right Gym Buddy
Most of your gym worries will cease to exist the day you find the correct gym partner. You should surround yourself with positive people who can support and encourage you in reaching your goals.
Accountability is one of the most crucial aspects of a physique transformation. A feedback loop will help you take your gains to the next level.
8. Keep Stress At Bay
Stress can sap away your motivation to train and turn you into a couch potato.
Stress releases a hormone called cortisol in the body which is one of the most potent muscle killers. Cortisol reduces testosterone (the male hormone) production and spikes estrogen levels in men.
9. Make Everything A Chore
You can never achieve success in a transformation program without discipline. You also would never have heard of anyone who transformed their physique while partying out every night, skipping workouts, and eating anything they could get their hands on.
If you want to carve the physique of your dreams, you need to design a training, diet, and recovery program and follow it with military discipline.
10. Never Stop Learning
Fitness is an ever-growing field. New studies and experiments are being conducted every day. Limiting yourself to a few training techniques can have two effects:
Hitting a plateau.
Getting bored and quitting working out altogether.
You should always be on the lookout for new training techniques and principles. Doing so will spice things up and keep you curious about achieving alpha in the gym.
Are you currently following a transformation program?
Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Iain Valliere Gives Physique Update Ahead Of Tampa Pro 2021
Iain Valliere has been active on social media showing progress ahead of the Tampa Pro 2021.
Iain Valliere has been on a roll over the last few years. He has been a force in the bodybuilding game and it seems like that is going to continue moving forward. Valliere has been active on Instagram posting updates on his physique ahead of his next major competition.
The Tampa Pro 2021 is less than two weeks away. It will begin on Aug. 5 at the Grand Hyatt Tampa Bay. Valliere has been giving his 245k followers on Instagram an update on his progress ahead of the competition for nearly two months now. It has intensified recently and Valliere looks ready to go.
“Save a spot for me ? @mrolympiallc #2weeksout @ptuor”
The Tampa Pro is a show that Iain Valliere has had success in. He placed third in 2019 and earned a second-place finish at the show in 2020. Valliere looks primed to get his first victory at the Tampa Pro 2021.
Iain Valliere burst onto the scene with his pro card in 2014 and began competing in 2015. He has earned 10 top-five finishes since becoming a pro. This was highlighted with a victory at the New York Pro 2020. This earned Valliere an automatic qualification for the Olympia. He has appeared just one time at the biggest competition of the season. This came in 2018 when Valliere finished 14th.
The Tampa Pro 2021 will be the 14th anniversary of the competition. Hunter Labrada, who just took home first place at the Chicago Pro 2021, was the only competitor to beat out Valliere at last year’s competition. Labrada has earned his qualification to the 2021 Olympia with his victory in Chicago.
Iain Valliere will enter Tampa Bay as one of the favorites in the competition. If Instagram is any indication, he certainly looks ready to make a splash on Aug. 5 and in future competitions.
Make sure to check out the full results of the Tampa Pro 2021 next weekend at Generation Iron. For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Greg has covered the four major sports for six years and has been featured on sites such as Sports Illustrated, Fox Sports, SB Nation, NJ.com, and FanSided. Now, he is transitioning into the world of bodybuilding and strength sports.
Antoine Vaillant Appears Downsized After Bicep Injury
Antoine Vaillant appears to have lost a significant amount of size after his bicep injury.
Antoine Vaillant recently posted some images showcasing his downsized physique. Vaillant’s recent bicep injury has hindered his progress and has in fact taken a toll on his physique. He lost a significant amount of size after being unable to train. Now the bodybuilder is hoping to battle his way back.
Injuries absolutely suck. There’s no reason to sugarcoat things. Anyone who’s been sidelined with an injury understands the true woes of how debilitating it can be. It can slow progress, halt it even. In the worse case scenario it can result in reversing all the hard work an athlete has put into bettering themselves and taking things to the next level. There’s nothing worse than that feeling.
It’s something that Antoine Vaillant has had to suffer through.
The talented bodybuilder was on the rise, pushing himself to the next level. Antoine Vaillant had built up a pretty significant physique, regularly weighing in at over 300lbs. But that all changed when he suffered a terrible bicep injury.
Downsized
Since suffering the injury it appears that Antoine Vaillant has lost a significant amount of size. He went from weighing over 300lbs to dropping to 279lbs. You can tell that he’s lost a significant amount of weight in his recent Instagram posts.
Bicep update : 2 months post surgery!
You can tell my left bicep is smaller, but I actually did my first curls yesterday. 12.5 lbs dumbells curls baby in yo face. The attachement seems to have went well, once the bicep is full again it should look good enough! What do you guys think?
Weight : 279 lbs
Another post demonstrates perfectly just how much smaller Antoine Vaillant is. The bodybuilder looks undersized in his recent updates.
The Road Back
That said Antoine Vaillant has been training hard to get back to his former glory. He’s been acquitting himself well in doing so.
I am now 2 months post surgery. I got bicep tendon reattachment surgery at the end of May right before going into my fifth rehab centre for addiction. Before the relapse I was 310 lbs, went down below 270, went back up to 275-280 in rehab, came out, stopped snacking and started eating my meals and doing cardio fasted every morning.
I am between 277 and 282 right now with less body fat. I lost 40+ lbs and gained about a dozen back. Here I am today with a subpar physique compared to the bodybuilding elites. I used to care about how big or small I was, but brushing death a few times really puts things into perspective ha ha! Plus I think it’s interesting how the body can change and adapt to things. That’s why I don’t care posting even when looking “small”, it makes the comeback more interesting.
Training to Return to Form
Antoine Vaillant has plotted out some great training to build back better. Below he details his recent training.
I am currently priming my body for the next off season push for mass, to get ready for the 2022 season. Yesterday was my first real back workout where I could use enough weight to at least get a pump! Here is what I did :
Superset A : Wycked cable pull : 4×15
Superset A : Seated cable row : 4×12
Superset B : Panatta supported T-bar : 4×12
Superset B : M-Torture low lat row : 4×12
Panatta high row : 4×12
Supported bent over row with weird bar : 4×10
Mars bar good morning : 4×10
These are all done with light weight as you saw, but I heed to listen to what my bicep is telling me. For example, it felt weird when doing the Panatta t-bar with 1 plate a side so I had to go down to a quarter. I like deadlifts and rack pulls but these can’t be done right now so I used a comfortable version of the conventional good mornings to activate somewhat the same muscles. Mars bar felt great for that! Injuries suck but you can work around them, there is no excuses. I always say : “AS LONG AS I AM GOING TO MOVE I AM GOING TO TRAIN!”
The good part is that Vaillant is making a solid recovery and ready to push his body again. Antoine Vaillant is ready to get himself back in top condition. While it can’t be known if he’ll return to his previous condition, what is certain is that he’ll be pushing himself hard to make a return to form.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
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.
Keone Pearson Full Interview | Last Year’s Lockdown Prep, Genetic Phenom Claims, & More!
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Watch the full uncut GI Exclusive interview with Keone Pearson.
Keone Pearson’s first competition was in 2017. Only three years later and he’s been dubbed a genetic phenom with big possibilities in his future. During his early years, Keone also had the distinction of being trained briefly by Flex Wheeler. He became an “it” competitor and all eyes were on every move he made. This past weekend, he won the Chicago Pro 2021, reigniting the hype behind his name.
Just last year, we were able to connect with Keone Pearson to talk about his rising star status among other topics about his training, nutrition, and future plans during an uncertain time for the world. With his recent win – we decided to now release the full uncut interview.
Over the past year we’ve released multiple GI Exclusive segments from our interview with George Peterson. This uncut full length interview including topics such as his early status as a genetic phenom, the pressures that come with it, and how he trained during the uncertainty of the lockdown in 2020 and other topics.
Listen To Our Keone Pearson Interview On The Generation Iron Podcast
Our full length interviews are now also in podcast form! Subscribe to the Generation Iron Podcast for candid, full length interviews with the biggest names in bodybuilding, fitness, combat, and strength sports.
Listen to the full Keone Pearson interview here:
On The Pressures Of Being Dubbed A Genetic Phenom
Keone Pearson details what it was like to suddenly be a name in headlines across the web. It certainly made him nervous. It also threatened to distract his focus away from the most important thing – training his physique to perfection so he can live up to the hype.
Ultimately, he received some good advice from his coach at the time. He was told to simply avoid social media and the web. Don’t look at the comments or the posts. Just do what you need to do quick for your sponsors… then put your head down and get back to training.
This helped Keone block out the stress and anxiety and focus on competing. With each passing year and each competition under his belt, Keone becomes more experienced. Perhaps soon he will become no longer a promising young phenom and instead a proven champion.
So far his fondest moment has been winning the New York Pro. It’s his proudest accomplishment to stand tall on Steve Weinberger’s very own stage. Now poised to compete in the Men’s 212 division – perhaps he will make a new greater memory in the form of a major win. Only time will tell – but Keone hopes to prove himself worthy of the prodigy title bestowed upon him.
Keone Pearson Details His 2020 Lockdown Training
In an interesting window into the past of the pandemic, we spoke with Keone Pearson about the lockdowns that spread across the country mid-2020. At the time, we were only a few weeks into the lockdwon. It’s an interesting look into how Pearson was planning to keep his body in pro shape despite gyms closing.
Keone Pearson discusses how, initially, the lockdowns provided a good break for recovery. He makes mention of the legendary Flex Wheeler and how he would typically take 2-3 weeks off after a big show. This kind of mental and physical recovery is what Keone was looking for. By being forced upon him – it allowed him to bring himself to a reset.
Of course, the lockdowns and pandemic have lasted much longer than a few weeks. Luckily, gym openings did eventually return. And it seems like his reset break helped. He just won the Chicago Pro 2021. Keone Pearson has long been seen as a future champion in the sport. This win further builds that hype. We can’t wait to see what he has in store after a more traditional year when this pandemic is behind us.
Wrap Up
Keone Pearson is a powerhouse bodybuilder who is also open to going in-depth on some of the most vital topics in bodybuilding. That’s why you should check out the full GI Exclusive interview above! He shares his personal experience and tips for training, nutrition, and more.
Kaged Muscle Clean Burn Review For Stim-Free Fat Loss
This thermogenic and appetite suppressant will help any fat loss goals.
Product Overview
For those of us looking to lose weight and shed that unwanted and stubborn body fat, looking to a top tier fat burner can give you great results. When it comes down to it, a solid training plan and proper diet can work wonders for all your gains, but with a little help from a fat burner, you are well on your way to achieving that desired physique. While stimulants tend to be a driving ingredient in many fat burning supplements, those looking for stim-free options tend to suffer, for unwanted side effects can cause discomfort and steer you away from these products. Kaged Muscle Clean Burn is a stimulant-free fat burner designed to help tackle all of your fat loss needs so you can see your desired goals come to life.
Although stimulants tend to be a driving factor in fat burners, when you use a stim-free product, you don’t sacrifice any of the great benefits. You will still burn fat, change body composition, retain muscle, and a host of other benefits without feeling the negative effects of stimulants. With companies putting a new emphasis on stimulant-alternative ingredients, you can be comfortable knowing your respective supplement is working for you.
Code GENIRON10 For 10% Off
Kaged Muscle Clean Burn is a great stim-free fat loss solution to tackle any weight loss needs. With great fat burning ingredients and a powerful formula, this is great for weight loss or weight management.
Kaged Muscle is a supplements company who takes their production process and final products seriously, only reinforcing the deepest of integrity. They source the most pure, most potent raw materials and ensure their labs operate beyond the status quo with rigorous testing and third party assurance. Never compromising on quality and price, Kaged Muscle seeks to only make the highest quality supplements they can, for they know you the athlete deserve only the best.
Clean Burn Highlights
Kaged Muscle Clean Burn is a stimulant-free fat-loss solution to give you the best chance at weight loss and seeing your goals come true. A non-stimulant, clean, and fully disclosed formula works to accelerate metabolism, transport fat to cells to be burned for energy, and attack loss from many angles for the most effective burn. With 5 formulated, premium, patented, and scientifically tested ingredients, Clean Burn is exactly what you need to lose weight and improve muscle definition as you get leaner and see that desired definition take shape. Perfect on it’s own or in a supplement stack, getting lean and ripped is now easier and more possible.
Ingredients
Chromium: Can help raise good cholesterol and lower bad cholesterol levels while improving athletic performance and increased muscle mass. By regulating blood sugar, it may also help reduce cravings (1).
L-Carnitine Tartrate: Will help your body become more effective at burning fat and can provide for more energy during and after a workout. May also help boost your metabolism for increased energy and weight loss (2).
Green Tea Extract: Helps burn fat and curb your appetite while improving digestion and inflammation. Can also serve as a substitute to stimulants and boost the thermogenesis process (3).
Gymnema Sylvestre Extract: Can help stop sugar cravings and promote weight loss by working on controlling blood sugar and insulin levels (4).
Capsicum Fruit Extract: Will work to boost your metabolism and provide for energy boosts while also reducing appetite for increased fat burning capacity (5).
Number Of Servings
90
Serving Size
2 Capsules
Stim Or Non-Stim
Stim-Free
Best Way To Take
Take 2 capsules, 3 times daily, 30 minutes before meals.
Price & Effectiveness
Kaged Muscle Clean Burn is a great stim-free fat burner designed to help you lose weight, shed fat, tone muscle, and see that desired definition you want most. With 90 servings per container, 2 capsules will give you all the benefits these great ingredients and formula have to offer.
Pros
Clean and fully disclosed formula
Premium, patented, and scientifically tested ingredients
Stim-free option for those looking to shed fat and build lean muscle
From a reputable company in Kaged Muscle
Cons
Contains no stimulants for those looking for a stim fat burner
Price: $29.99
Use code GENIRON10 to save 10%!
Check out our list of the Best Fat Burners On The Market for more great fat burning supplements!
Wrap Up
Kaged Muscle Clean Burn is that stimulant-free fat burner you need to see all those fat burning goals come true. Able to help shed fat, drop weight, retain muscle definition, and offer a seriously effective fat burner, Clean Burn is a top tier supplement with a clean and fully disclosed formula matched with premium and scientifically tested ingredients. Kaged Muscle works hard for their consumers because they know and understand all the needs of athletes. What you are really getting is a high-quality, stim-free fat burner with amazing ingredients, a quality formula, and an honest company backing you. Try Kaged Muscle Clean Burn today and give yourself the best chance at seeing your fat burning gains become reality.
Try Kaged Muscle Clean Burn Today
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.
*Images courtesy of Kaged Muscle
References
Yazaki, Yuka; Faridi, Zubaida; Ma, Yingying; Ali, Ather; et al. (2010). “A pilot study of chromium picolinate for weight loss”. (source)
Pooyandjoo, M.; Nouhi, M.; Shab-Bidar, S.; Djafarian, K.; et al. (2016). “The effect of (L-)carnitine on weight loss in adults: a systematic review and meta-analysis of randomized controlled trials”. (source)
Hursel, R.; Viechtbauer, W.; Westerterp-Plantenga, M. S. (2009). “The effects of green tea on weight loss and weight maintenance: a meta-analysis”. (source)
Preuss, H. G.; Bagchi, D.; Bagchi, M.; Rao, C. V. S.; et al. (2004). “Effects of a natural extract (-)-hydroxycitric acid (HCA-SX) and a combination of HCA-SEX plus niacin-bound chromium and Gymnema sylvestre extract on weight loss”. (source)
Yoshioka, M.; St-Pierre, S.; Suzuki, M.; Tremblay, A. (1998). “Effects of red pepper added to high-fat and high-carbohydrate meals on energy metabolism and substrate utilization in Japanese women”. (source)