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Hafthor Bjornsson Reveals The Training and Diet That Helped Him Drop 110Lbs
Hafthor Bjornsson reveals training and diet a week out from his next match.
Hafthor “Thor” Bjornsson has always been a beast of a man. Once weighing a massive 205kg (451lbs), Thor now tips the scales at 155kg (341lbs). See, still pretty massive. But despite that, dropping that amount of weight within the last year and a half is truly impressive.
155kg (341lbs) still sounds like a whole lot. But when you see the recent before and after Thor posted on his Instagram you can see how much his physique has changed. Thor has gone from massive and bulky to massive and shredded.
The Transformation of Hafthor Bjornsson
How did he do it? But remaining dedicated to his training for his upcoming battle with Eddie Hall. But that’s not all Thor has done to drop the weight. It required him to make a massive lifestyle change. Namely, Thor had to massively alter his diet in order to shed the fat and maintain his muscle mass.
From 205kg to 155kg. Swipe to see the difference. Filmed a whole day in my life the other day on my YouTube channel. Click the link my my bio to check it out and see my new daily diet!
Hafthor Bjornsson has definitely shown an incredible transformation. The 2018 World’s Strongest Man had to remain dedicated to his new boxing lifestyle in order to get it done. That and his new diet plan.
Thor recently posted a video all about his full day of eating and training. In the video he broke down his meals and an example of the type of training he does during his prep. In the video, Thor detailed his meals.
Hafthor Bjornsson Diet and Training Schedule
Meal One
3 eggs
200g chicken
Smoothie (150g green yogurt, 100g strawberries/blueberries, 40g oats)
Boxing Technique Workout
Meal Two
220g tenderloin beef
180g white rice
100g green vegetables
Weight Training
Meal Three
220g chicken
250g potatoes
100g green vegetables
Rest
Meal Four
220g salmon
100g green vegetables
100g white rice
Physical Therapy
Meal Five
250g greek yogurt
50g almond butter
100g bananas
1 scoop whey protein shake
“This is what I eat throughout the day,” said Bjornsson. “Can you believe it? I’m eating nothing, getting skinny. It’s crazy.”
“I feel so much better than I felt when I was 205kg,” Bjornsson continued.
“I was force feeding myself every single day, about to puke every single day. I kept eating because my goal was to be the strongest human on this Earth. Now I have different goals so I don’t have to be force feeding myself. Feels good.”
Just one week out from his next exhibition bout, Hafthor Bjornsson is looking sharp and ready for combat. With just a few more months until his bout with Eddie Hall, it appears that Thor has been doing everything possible to prepare himself. One thing is certain, Hall better be ready and fast.
What do you think about the diet and training of Hafthor Bjornsson?
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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.
How Stress Affects Your Fitness Goals And How To Manage It
Exercise can positively help reduce stress, but too much stress can have a negative effect on your workouts.
Our lives are filled with busy schedules. Between work, relationships, personal self care, and trying to stay active and healthy, stress can creep in and disrupt a healthy lifestyle. It can be overwhelming and hard to control much of the time and without knowing the proper ways to manage stress, easing our minds can be a difficult challenge.
Your mind and body feed off of one another, working together to keep you both physically and mentally healthy. Exercise is a common and very beneficial stress relieving aid for being active works to boost endorphins to make you feel good (1).
Along with that, knowing you are actively building muscle or improving cardio can really enhance confidence and self-image, thus improving your mood and allowing you to relax and start to settle those stressful thoughts.
Unfortunately, stress can work against us at times and although we may embark on our fitness journey as best we can, the effects of stress can negatively impact our workouts. As a serious de-motivator, it can be hard to lace up our shoes and go for even a short run, let alone a high intensity workout, so learning to manage stress as best we can goes a long way in improving all aspects of our fitness goals.
Negative Effects Of Stress
Hinder Recovery
Recovery is an essential part of seeing big gains and overall growth and being overly stressed can make for a longer time to recover. Leaving you feeling tired and sore, your muscles will not have a chance to repair themselves (2). A lack of recovery not only leaves you feeling fatigued, but it increases your risk of injury potentially putting you out of the gym. Hydrating is key and adding in a good supplement like a whey protein can aid recovery but also ensure you get enough sleep so your muscles have time to fully recover.
Increase Muscle Tension
When you are stressed, your muscles tense up to protect against injury, and if not properly recovered, this can lead to unfortunate injury and pain. With tight muscles, your room to grow is seriously diminished and if you are in a constant state of stress, your muscles never truly get a chance to relax. This can also affect posture and trigger increased levels of cortisol, which triggers a fight or flight response leaving you in a continued state of tension. Working with a physical therapist or getting a massage can really help relieve a lot of this tension. Massage guns are also great at-home muscle relieving tools.
Affect Concentration
Stress forces your mind to wander and that loss of focus just makes you feel as if you are going through the motions. Working on mind-muscle connection in the gym will help you see growth and if a lack of concentration is present, you won’t perform to full potential. Poor concentration also makes it easier for mistakes to occur with form and technique, also increasing your risk of injury. Yoga and other forms of meditation are healthy ways to really gain clarity when it comes to boosting your concentration and focus.
Increase Appetite and Body Fat
We’ve all experienced an unfortunate binge when we are stressed. That is the result of a hormone called cortisol which is considered the “stress hormone” but also performs functions like aiding metabolism, increasing blood sugar, and modulating the immune system (3). Cortisol can increase your cravings for more sugary foods and mix that with a stressed out person, it leads to binge eating causing an increase in your caloric intake and unfortunate weight gain.
Cortisol also causes your body to store fat, increasing your body fat and making it hard to get that desired physique (4). This works in a vicious cycle of cortisol being released, increasing your cravings leading to a binge or just unhealthy eating, only to have cortisol then store fat to make it harder for you to lose weight. Working on stress relief and finding a good diet you can stay consistent with will help with this problem big time.
Ways To Reduce Stress
Stressors in our lives will always be present and knowing how to deal with stress will prove to be huge for our overall health and wellness. Exercise is key, so even when you feel down and out, find an excuse to get moving and get those endorphins flowing because you will feel better after (5). Too much caffeine or other stimulants can cause stress so working to reduce your caffeine intake will also help. Try meditation, yoga, or other mindfulness activities to really work to calm your mind and stay on top of your game. But most importantly, reach out to people. Whether it be family or friends, talk about what’s going on and let them help you. Your fitness goals are important but so is your overall quality of life so don’t let stress take you down.
Wrap Up
We all deal with stress in different ways. For those of us who love fitness and take our health seriously, stress can unfortunately work against us and force us into deep holes of despair keeping us from what we love and hurting our fitness progress. Hindering recovery, increasing muscle tension, promoting poor concentration, and leading us to weight gain are all ways that stress hurts our fitness goals. Working to reduce stress through mindfulness activities, talking with family and friends, and of course, pushing ourselves to exercise, are great ways to combat stress so you always win. Don’t let your hard work be taken down by stress and work to reduce it for your overall health and wellness.
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
Jackson, Erica M. (2013). “Stress Relief: The Role of Exercise in Stress Management”. (source)
Stults-Kolehmainen, Matthew A.; Bartholomew, John B. (2012). “Psychological stress impairs short-term muscular recovery from resistance exercise”. (source)
Christiansen, Jens J.; Djurhuus, Christian B.; Gravholt, Claus H.; Iversen, Per; Christiansen, Jens S.; Schmits, Ole; Weeke, Jorgen; Jorgensen, Jens Otto Lunde; Moller, Niels (2007). “Effects of Cortisol on Carbohydrate, Lipid, and Protein Metabolism: Studies of Acute Cortisol Withdrawal in Adrenocortical Failure”. (source)
Kandhalu, Preethi. “Effects of Cortisol on Physical and Psychological Aspects of the Body and Effective Ways by Which One Can Reduce Stress”. (source)
Kim, Jong-Ho; McKenzie, Larry A. (2014). “The Impacts of Physical Exercise on Stress Coping and Well-Being in University Students in the Context of Leisure”. (source)
Build a Chest of Steel With This Workout
Workout For a Bigger and Striated Chest
If you’re planning to make a statement with your physique, moobs surely aren’t going to help your case. Having a broad chest can make you stand apart from the crowd and get the attention you deserve.
Building a ripped chest takes more than doing a few pushups and presses. You need to have a combination of compound and isolation exercises in your workouts to develop the perfect size and conditioning.
Cable Crossovers – 4 Sets 15 Reps
You’ll be starting this workout with an isolation exercise to pre-exhaust your pecs before you get into the compound lifts. Exhausting your chest at the beginning of the workout eliminates the need for lifting super heavyweights to recruits and target your pectoral muscles later in the workout.
Grab a D-handle attachment in each hand and take a long stride with either of your feet to get in position for the exercise. Make sure there is tension on your pecs at the starting position. Maintain a slight bend in your elbows while performing the cable crossovers to target your pecs efficiently.
Barbell Bench Press – 4 Sets 15 Reps
The barbell bench press is what squats are for the legs. If you’re new to resistance training or are using a challenging weight, it’s wise to get the help of a spotter. The barbell bench press is a great exercise to build strength and volume in your pectoral muscles.
While performing the bench press, keep your elbows slightly angled towards your sides to eliminate any tension on your rotator cuffs. Contract your pecs with every repetition while performing the exercises in the workout.
Incline Dumbbell Flyes – 3 Sets 15-12-10 Reps
For the majority of people, the upper chest is a weak muscle group. It’s harder to establish a mind-muscle connection with the upper pecs as it’s a very small (one-third of your chest) muscle group.
The key while performing the incline bench dumbbell flyes is to contract your pecs at the top of the movement and target the inner chest. Maintain a slight bend in your elbows and push your chest out as you reach the bottom of the movement.
Decline Dumbbell Press – 3 Sets 15-12-10 Reps
The decline dumbbell press is an incredibly effective exercise in building the separation between your chest and the abdomen. You’ll be able to lift relatively heavier weights in the decline presses as compared to the flat and incline presses.
The dumbbells should be at the sides of your chest at the bottom of the movement. Pause and contracts the life out of your pecs at the top of the movement. While the pressing movements help in developing the size in your chest, the flyes target the separation and conditioning.
Barbell Rollout Flyes – 3 Sets 10 Reps
The barbell rollout flyes are the ultimate chest workout finisher. If you’re lacking the separation between your pecs, the barbell rollout flyes should be a part of your exercise arsenal.
Place a weight plate at each end of a barbell and place the barbells parallel to each other on the floor. Get into a push-up position in the center of the two barbells and grab the barbells with a neutral (palms facing each other) grip.
Your arms should be extended in a straight line and the barbell should be under your shoulders at the starting position. Slowly push the barbell away while mimicking the dumbbell fly movement.
Your chest should be a 5-6 inches away from the floor at the bottom of the movement. Return to the starting position and squeeze your pecs. Repeat for the recommended repetitions.
Which is your favorite chest exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Header image courtesy of Envato Elements
Enhanced Labs Shred XT Review For Men & Women
This supplement can improve muscle definition and reduce excess water weight.
Product Overview
For those of us preparing for competition, we know how hard it can be to control our diet and training in order to continue looking as shredded as possible without taking one day to let those gains slip. Or how about those of us heading to a destination wedding, maybe a beach somewhere, and we want to get that lean and shredded aesthetic, and quickly. There could be a host of reasons you want to drop some water weight and look to enhance muscle definition and that can be challenging. But worry no more. Enhanced Labs Shred XT is a performance diuretic designed to improve muscle definition and reduce excess water weight in just a matter of hours that you need to try.
It can be easy to say that you’ll just watch what you eat and drink and worry about how you feel later. But why do that to yourself? Taking advantage of these unique supplements like Shred XT can make your life that much easier, and if your heading towards a competition or off to that big wedding, you want your mind to be focused on enjoying the time you have, not how you look. Shred XT can help with this confidence and much more through a great formula and a quality company backing it.
Shop at Enhanced Labs
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Shred XT Highlights
Shred XT is a performance-based diuretic designed to help you promote better muscle definition and help reduce excess water weight. Great for both men and women, you can see results in as little as 24 hours to really offer a great boost to your training goals and performance results. The advanced formula works to rapidly reduce bloating and support weight management and combines trace minerals and electrolytes to prevent muscle cramping as well. These clean and effective ingredients will look to improve muscle definition by increasing fat metabolism making Shred XT your go-to supplement for all things performance related.
Ingredients
Herbal Diuretic Matrix
Dandelion Leaf: Used as a natural diuretic in ancient medicine and can increase the volume and frequency of urination (1).
Uva Ursi: An herbal supplement for centuries, this can treat water retention and urinary tract infections. It has diuretic, urinary antiseptic, and anti-inflammatory properties.
Fat Loss and Muscle Definition Matrix
Green Tea Extract: Has great effects on metabolism and can work to help with weight loss and the reduction of body fat (2).
Apple Cider Vinegar: Can lower blood sugar levels, decrease body fat percentage, and decrease waist circumference.
Fat Metabolism Vitamin Matrix
Vitamin B6: A water soluble vitamin to help maintain blood sugar by converting stored carbs and fat into glucose.
Vitamin B12: Helps your body break down fats and protein into energy and will also break down carbs. It can provide energy through this, as well as boost your metabolism (3).
Trace Mineral Hydration Matrix
Selenium: Helps fight oxidative stress and plays an important role in thyroid hormones, which regulate your metabolism (4).
Chromium: Effects your metabolism through its impact on insulin and can help reduce hunger, cravings and binging.
Muscle Performance Electrolyte Matrix
Potassium chloride: Can regulate blood pressure but also act as an electrolyte (5).
Sodium chloride: Helps your body absorb and digest nutrients better.
Calcium citrate: Helps maintain strength, plays a role in the movement of muscles, and assists nerves carrying messages from the body to the brain (6).
Other Ingredients
Gelatin (capsule), magnesium stearate USP, Microcrystaline Celulose USP
Number Of Servings
30
Serving Size
2
Best Way To Take
Take 2 capsules once or twice daily.
Caution
Do not take more than 4 capsules in a 24-hour period.
Price & Effectiveness
Shred XT is that supplement you need to really give you that boost in muscle definition while also shedding water weight in as little as 24 hours. With 30 servings per container, 2 capsules will give you everything you need to ensure you get the most out of this product.
Pros
Results in less than 24 hours
Powerful and natural
Decent price
From a reputable company in Enhanced Labs
Cons
Could have more or less of some ingredients to enhance the product
Price: $27.99
Featured Enhanced Athlete
Big Ramy
Big Ramy is a professional bodybuilder and your most recent Mr. Olympia Champion. His massive physique and incredible desire to win are matched by a great team of people at Enhanced Labs who ensure he gets the most out of his training and supplementation needs. As a company who understands athletes, Big Ramy trusts that Enhanced has his back for everything bodybuilding. Seeking to continue a dominant legacy, Big Ramy knows exactly what he needs to succeed and Enhanced Labs can help him get there.
Wrap Up
Enhanced Labs Shred XT is that performance diuretic you’ve been waiting for. Able to improve muscle definition and shed excess water weight is what this supplement is designed to do. With results in just 24 hours, this advanced formula is one to seriously boost your gains to new heights as you will look and feel great wherever you go. Enhanced works hard to create supplements that athletes need so they don’t have to worry about anything other than performing. What you are really getting is a great supplement for muscle definition and reducing water weight with effective ingredients from a company who cares about their consumers. Check out Shred XT today and see what this can do for you performance goals.
Try Enhanced Labs Shred XT 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 Enhanced Labs, Big Ramy Instagram, and Envato
References
Clare, Bevin A.; Conroy, Richard S.; Spelman, Kevin (2009). “The Diuretic Effect in Human Subjects of an Extract of Taraxacum officinale Folium over a Single Day”. (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)
O’Leary, Fiona; Samman, Samir (2010). “Vitamin B12 in Health and Disease”. (source)
eLife (2021). “Selenium supplementation protects against obesity and may extend lifespan”. (source)
Mushtaq, M. M. H.; Pasha, T. N.; Mushtaq, T.; Parvin, R. (2013). “Electrolytes, dietary electrolyte balance and salts in broilers: an updated review on growth performance, water intake and litter quality”. (source)
Tai, Vicky; Leung, William; Grey, Andrew; Reid, Ian R.; Bolland, Mark J. (2015). “Calcium intake and bone mineral density: systematic review and meta-analysis”. (source)
Brad Castleberry: Too Many People Use Bad Genetics As An Excuse To Not Train Hard
Brad Castleberry discusses a frustrating reality in bodybuilding – some people will always have to train harder than others to succeed.
Brad Castleberry is a love him or hate him kind of bodybuilding personality. But one thing that cannot be denied is his impressive physique. It’s a large part of why he built such a massive following as an influencer. And regardless of fake weights in videos or not – it takes hard work to achieve that kind of physique. It also helps that he has incredible genetics.
Brad Castleberry has inspired many to want to follow in his footsteps. Like many other bodybuilders, he becomes an icon that aspiring bodybuilders want to achieve. While the bottom line is that it will always take hard work – Castleberry isn’t ashamed to admit it’s easier for some than others. It call comes down to genetics. In our latest GI Exclusive interview, Brad Castleberry explains some individuals simply have to train harder than others to achieve the same level of success. The problem is – too many people use bad genetics as an excuse to avoid hard work.
The unfortunate truth about bodybuilding and fitness is that one size does not fit all. Yes, the core tenets of weight loss and building muscle are universally true. But what works for one person might not work as fast or as well for others. This has been the hardest psychological aspect of fitness. It’s what bars so many people from success. They follow a diet or training plan. They don’t see results as fast as a friend or training partner. They get frustrated and give up.
It’s true that some foods or some training methods react better to some bodies than others. But there is no training program or (well formulated) diet that will even actively NOT work. It might just take more time than you want. It might simply require more trial and error than you want. Fitness and bodybuilding is about the long term. It’s a marathon not a sprint. A lot of people don’t make it that far to really see those kind of results – unfortunately.
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Check out our GI Exclusive segment with Brad Castleberry above!
That’s why Brad Castleberry went into great detail about the realities of how genetics play a role in bodybuilding. It’s foolish to go in thinking you will look like Ronnie Coleman if you just follow his routine. You might not have the genetics to sustain that kind of aesthetic and size. It’s not 100% impossible. It just might take 10 times more work than it actually did for Ronnie himself. And Ronnie certainly trained his ass off.
But the bigger problem Brad Castleberry sees is that people use bad genetics as an excuse. If a training program doesn’t show results fast enough. If a diet doesn’t work as initially intended. If someone simply has more trouble keeping off weight than others. All of these factors become excuses. A person might say “I can never look like an IFBB pro bodybuilder – so why even try?”
Brad Castleberry wants individuals to understand and temper their expectations – but also to have motivation to still succeed. Yes, you may have bad genetics. But that doesn’t mean that you can’t create a fantastic physique. The difference between the best bodybuilders in history are not just genetics. It’s willpower. It’s dedication.
Arnold Schwarzenegger himself has admitted that he has poor genetics. But he worked twice as hard to make up for it and become the best in the world and win seven Mr. Olympia titles. If he let genetics decide his fate – he wouldn’t have become the historic bodybuilder, actor, and politician we know today.
It might be hard to imagine yourself as becoming the next Arnold Schwarzenegger. That’s because the odds are very much not in your favor. But at the same time – someone eventually has to become the next big legend. What separates the icons from the normal folk isn’t fate. It’s having the mental strength.
You can watch Brad Castleberry go into further detail about genetics and excuses in bodybuilding by watching our latest GI Exclusive interview segment above!
Sierra Skye Profile & Stats
The biography, life, and routine of Sierra Skye
Sierra Skye is a swimsuit model and Internet celebrity who has taken the world by storm with her amazing figure and fun lifestyle. Her attention to training and nutrition are what drive her to continued success.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Sierra Egan (aka Sierra Skye)
Weight
Height
Date Of Birth
125-135 lbs.
5’7’’
11/06/1995
Profession
Era
Nationality
Swimsuit Model, Internet Celebrity
2010
American, Italian
BIOGRAPHY
Sierra Skye was born in California to Native American and Italian parents. From an early age, they taught her the value of hard work and that to love something is the only way to live your life. From a very early age, she knew she wanted to be a model. After falling in love with both modeling and fitness as a child, the choice seemed very clear.
As that passion grew over the years, Skye found a routine both in terms of dieting and training that would soon become the foundation for her success as a model. Eventually, her passion allowed her time to become a full-time swimsuit model, a luxury she had been waiting to have. Once she started working with high-profile companies, her social media began to boom and her celebrity on the Internet became more and more clear.
She is now a worldwide-known model and Internet celebrity adored by people everywhere for her killer body and ability to work hard to maintain it. Due to her strict attention to detail and determination for making this reality she has continue, people have latched on to that as they look to better themselves.
TRAINING
For Skye, staying fit involves lifting, as well as cardio. Her cardio routine typically is only three days out of the week while her lifting routine is about five days. Her workouts are fairly short, but in that time she makes sure to seriously focus on what she needs to accomplish to make maximize her time in the gym. Her lifts usually take around 45-90 minutes and her cardio is typically no longer than 30 minutes.
Legs, Glutes & Abs Workout
This can be done with heavy weight for around 10-12 reps. For rest in between sets, 30-45 seconds is ideal, but two minutes tends to be her max.
Warm-up on a leg extension machine, 3 sets x 20 reps
Squats, 1 set warm-up with just the bar, then 3 sets x 10 reps
Leg Press, 3 sets x 10-12 reps
Lunges, 3 sets x 8-10 reps
Leg Extension Superset With Leg Curls, 3 sets x 10-12 reps
Glute Kickbacks, 3 sets x 10-12 reps
NUTRITION
For Skye, she really only eats clean, nutrient-rich foods and doesn’t leave much space for cheat meals. Through her extreme discipline, she has been able to thrive professionally and continue to see modeling success.
Breakfast
Typically, a smoothie to start off the day. This could include anything from almond milk, banana, cacao nibs, hemp seeds, maca powder, or a host of other nutritional foods. A protein powder to add in is perfect as well.
Lunch
Lunch tends to be heavy on the vegetables, and veggie wraps are a great lunch option for Skye. With a whole grain wrap, she will warm that up and spread some vegan mayo on it. Adding things like avocado, cucumber, and tomato, along with black and cayenne pepper, this wrap is the perfect lunch time meal.
Dinner
Dinner can consist of anything like fresh vegetables to protein of some kind, most likely chicken. If she really feels up for a change, Skye will indulge with Mexican tacos made with corn tortilla, coconut oil, ground turkey, iceberg lettuce, salsa, and cheese.
Dessert
If Skye is feeling something sweet with a just a bit of sugar, ice cream is her go to treat.
5 Gym Habits You Should Follow Post COVID
Gym Hygiene Habits To Live By
As much as it might sting, the fact is COVID-19 is here to stay. We should make peace with it and develop healthy habits to combat it. If you think you’re safe from the deadly disease because you’ve got the shots, think again. The effectiveness of the vaccines lasts for a year at max.
The novel coronavirus has permanently changed personal hygiene and how we interact with each other. We’ll soon see the vaccine shots taking the form of antibiotics and face masks becoming a norm.
On top of that, gyms aren’t the most hygienic places. It’s not uncommon to see a sweaty bro covering the benches and equipment with his bodily juices. It has also been found that viruses like corona can spread through the air. The proximity of people in the gyms and ample respiratory droplets in the air make it a fertile breeding ground for the virus.
5 Gym Habits You Should Follow Post COVID
Carry a Towel
If you weren’t carrying a towel already, you are a part of the problem. After the pandemic, you should ideally carry two towels to the gym. One for your face and the other for wiping down the gym equipment.
A very common mistake that most people make is that they keep their towels at random places while they’re doing their set. You don’t want other people touching and handling your wipes. If a single person has touched your towel, it beats the purpose of carrying it in the first place.
Also, for the love of God, stop using your t-shirt to wipe your face. Your t-shirt is full of germs by the end of the day, and then you wear it to the gym and use your sleeve to wipe off the sweat. If you’re so keen on getting an infection, you should rather ask someone to sneeze in your face.
Don’t Use The Gym’s Waterbottles
Many gyms provide you with water bottles and hand towels when you walk in for your workout. Although these gyms might be following the safety precautions, you shouldn’t push your luck too hard.
You should also avoid using your gym’s water cooler, toilets, saunas, and spas. Hit the gym for weight training and leave at the earliest. While you’re on your way out, make sure you don’t stop at the gym’s cafe.
A study conducted by Nature found that gyms are among the four riskiest places for transmission. They acted as “super-spreading” sites for COVID-19 transmission last spring, accounting for the majority of new infections in large U.S. cities. Good luck getting this out of your head the next time you step inside a gym.
Sanitize
Sanitization is the name of the game when it comes to keeping your hands clean of any viruses and bacteria. You should train at a gym that has dedicated staff for sanitizing the equipment every time someone uses it.
Carrying a hand sanitizer to the gym is also a good idea. If your gym doesn’t have staff for sanitizing the equipment, limit your workouts to a minimum of equipment and do the dirty work of cleaning the machines yourself.
Many people have a habit of touching their faces and wiping off sweat with the back of their hands. You should make sure you don’t touch your face without sanitizing your hands. After you’re done with your workouts, wash your hands thoroughly for at least one minute without fail.
Wear Masks
Wearing masks can be irritating, we know, but nothing is more effective at blocking contagious viruses, and it should definitely be a part of your gym habits. There are many kinds of masks in the market these days – designer, artistic, and whatnot but the most effective ones are surgical and N95s.
Surgical masks are a great fit for the gym as they are light and stretchable. On the other hand, working out in N95s can give you the experience of training in an elevation mask.
Many people have the habit of wearing the same masks for weeks. Once their mask gets visibly dirty, they wash it and start wearing it again. You should use a new mask every day. Surgical masks are great for this cause because they are budget-friendly and effective.
Select Your Gym Timings Wisely
You don’t want to be hitting the gym at the peak hours which usually are 5-9 am and 6-10 pm. If your schedule allows, ask your gym management when the iron paradise is the least crowded and book a training session at that time.
Another benefit of training at a ‘quiet’ time is that your workouts will be shorter as you won’t have to wait for your turn at the busy machines. Plus, you don’t have to worry about making sweat babies with the “corona is a scam” guy.
If you go to the gym just for cardio, you should probably explore other options like hitting the track or buying cardio equipment for home. Considering the current situation, if you can do something out in the open, you don’t want to be doing the same thing in a room full of 50 people.
Bonus: Choose Your Gym Carefully
Covid-19 has changed how you should choose a gym. Except for the usual machines, equipment, free weights, you should now also check if the gym has proper ventilation and if they have air purification systems installed at the facility.
We saw a rise in the pod-gym culture after the gyms started opening up after coronavirus. Expect this to become a new standard in one form or the other. Boutique franchises that offer classes to a fixed number of people at a time like Rise Nation, DanceBody, SoulCycle will be big beneficiaries of this culture.
You should opt for the gym which avoids cross-contamination with the right capacity, cleaning, and ventilation. A gym that makes temperature checks, wearing masks, using sanitizers mandatory, and requires you to pre-book your workout time slot should be preferred.
Do you follow any of the gym habits mentioned above? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
New Supplement Brand UNBOUND is Looking to Take Over the Game
The supplement world just got another contender.
The supplement game is a difficult one to navigate. In order to set yourself apart and really establish your worth on the market it takes a number of things. Namely you have to have quality products as well as trusted voices backing your brand. For new supplement brand UNBOUND they have both of those covered.
Looking to set itself apart as superior supplement brand, UNBOUND prides itself on producing the highest quality supplements. The brand which just launched has come out the gate hot. This press release from their website sums up the brand and it’s mission.
UNBOUND™ is for those who set standards, rather than follow them. It is a call to reject limitations in the pursuit of what’s ours. UNBOUND™ is a demand to ourselves not to be bound by the restraints of others; to be UNEQUALED in a world of mediocrity. Together we are UNBOUND™. Together, we are UNEQUALED.
UFC Athlete Approved
UNBOUND has been endorsed by professional athletes like UFC veteran Lyman Good. One of the most talented fighters on the planet, Good has established himself through a trial by fire.
Lyman Good has built an impressive physique and fighting skills by long hours of training, quality supplementation giving him an extra push. Without the proper diet and nutrition, you can never achieve ultimate greatness as an athlete.
Some people don’t believe in supplementation. Many would rather get all their nutritional needs from food rather than any supplementation. While that may not be the worst thing in the world, there are a ton of positives to utilizing supplementation in your diet.
Depending on your diet and nutritional needs, some protein supplementation or pre-workout can really change the game. Protein is a necessity in muscle building and recovery. Getting in your protein from food only is possible, but it also requires more preparation. A quick protein shake can take care of things in a fraction of the time.
Pre-workout can push your training to new levels. If can give you that extra edge in performance that can mean massive gains or just a mediocre workout. This alone is a great reason to add supplements to your game.
UNBOUND supplements looks to provide all those needs and more as they set themselves as the new kid on the block. If you’re interested in giving UNBOUND a shot head over to the official website, Instagram, and YouTube.
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Big Ramy Calls for All Arabs and Muslims to Show Solidarity with Palestinians
Big Ramy calls for solidarity with Palestine.
Big Ramy is calling for the Arab and Muslim community to show solidarity with Palestinians. The conflict in the Middle East has been a truly harrowing one to say the least. The loss of life has been tragic. While Israelis have lost lives during the recent conflict, it pales in comparison to the amount of Palestinian lives taken. Men, women, and children have all perished during this conflict, the death toll rising all the time.
In the wake of so many Palestinian lives being lost the international community is speaking out. At this point it is clear that what is occurring simply isn’t right.
Now it appears that 2020 Olympia champion Mamdouh ‘Big Ramy’ Elssbiay has some words to offer on the situation.
A Call For Solidarity
Only the second Middle Eastern bodybuilder to earn the title of Mr. Olympia, Big Ramy is hoping to use his platform to address the situation at hand. A recent Instagram post by the Olympia champion expresses his feelings on the conflict in the Middle East.
Forgive me for my words only. The horror that our young children, our mothers and brothers are experiencing in Palestine is a terrible and humiliating thing to us as Arabs and Muslims. Our Lord is sure to help them, but the rest is on us that we are living, seeing and hearing, and our hearts are not excited for what happens only a few seconds if that happens. I am thinking about you and I am thinking about myself, the case is the case of a mother, not just Palestine. Oh God, grant us your victory that you promised ?
(translated by google translate)
It’s clear that Big Ramy feels for those suffering in Palestine during this terrible conflict. So many lives are being needlessly snuffed out and destroyed. Children are being killed or traumatized by all this death and destruction. It must be put to a swift end.
Big Ramy is imploring others to join in solidarity with the Palestinians suffering these atrocities.
Big Ramy isn’t the only bodybuilder calling for solidarity. Kai Greene also was clear on his stance when it comes to Palestine.
What do you make of the conflict currently escalating in the Middle East?
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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.
Victor Martinez: Hollywood Embraced Massive Muscle Only When They Ran Out Of Ideas
Victor Martinez reacts to Chris Hemsworth’s recent comments about being typecast because of his physique.
Chris Hemsworth recently made headlines by stating that he often gets overlooked for certain roles due to his impressive physique. Basically, he’s being typecast for action and comedy roles base more on his body than his acting ability. The intersection between massive muscle and movies have been a rollercoaster ever since Arnold Schwarzenegger burst onto the scene and became a star. In our latest GI Exclusive, pro bodybuilder Victor Martinez reacts to Chris Hemsworth’s recent statement and reflects on muscle in Hollywood.
For many bodybuilders, movies provided a first glimpse into seemingly impossible mass monster physiques. It inspired an entire generation to become professional bodybuilders. But muscle in Hollywood has risen and wained over the decades. Today we seem to be at an intersection. Superhero movies are bringing bigger physiques back after nearly a decade of slimmer more conditioned bodies.
However, a massive physique seems to still be seen as more of a gimmick. Something that gets headlines due to an impressive transformation. Or worse, something that typecasts certain actors into only action roles. Chris Hemsworth is an actor who spoke out about this recently.
During our new interview with Victor Martinez, we asked for his reaction to Chris Hemsworth’s statements. In some ways, massive muscle is back as a selling point in Hollywood. Actors like The Rock are garnering in millions of dollars. Hemsworth himself is likely doing financially very well after starring as Thor in multiple Marvel movies. Is this typecasting? Or just playing to the actor’s strengths?
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Check out our GI Exclusive segment with Victor Martinez above!
Victor Martinez thinks that Hollywood still sees massive muscle mostly as a gimmick. In fact, Martinez believes that the only reason Hollywood even hires massive muscular actors is due to the fact that big studios have run out of ideas.
“Hollywood embraced muscular physiques when they ran out of things to do and Marvel comics and DC took over,” Victor Martinez claims in our interview. He continues:
“That’s when they embraced it. But Hemsworth being Thor and getting too big, you know, like bodybuilders in the past like Arnold was. You get typecast. You become a bodyguard, you become a bad guy, you die in the first scene.”
While Victor Martinez doesn’t mention more about Arnold Schwarzenegger. In some ways, Hollywood had never embraced massive muscle the same way again after Schwarzenegger’s heyday. Predator comes to mind as a movie that combined so many massive physiques together. They weren’t villains. They were heroes. And they could all damn well act.
Even today in Hollywood, with 20 superhero movies releasing per year, there are very few physiques that match the kind of mass monster size seen in the 80s. Perhaps that is why actors like Chris Hemsworth feel typecast. Muscle is still seen as an oddity – even after so many years of it rising in popularity.
You can watch Victor Martinez go into more detail about Chris Hemsworth and muscle in Hollywood by watching our latest GI Exclusive interview segment above!