Tag: Diet
Dangerous Chemicals Discovered In Wrappers At Major Fast-Food Chains And Grocery Stores
Many big-name restaurants might have certain chemicals in their food wrappers.
The dangers of fast food have been discussed and studied for years now but a recent report decided to take a look at the packing instead.
A dangerous level of PFAS chemicals were found in food wrappers at many popular fast-food chains and grocery stores. Consumer Reports found these chemicals in products used by Burger King, Chick-fil-A, Nathan’s Famous, Cava, Arby’s, Stop & Shop, and Sweetgreen.
PFAS are often referred to as “forever chemicals.” This is because they do not break down in the environment. In food packaging, such products are used to keep grease and water from soaking through the wrappers and cups at these restaurants. Outside of the food industry, PFAS are found in stain-resistant furniture and carpet treatments. At these restaurants, PFAS are found in the ink used to print logos onto wrappers and cups.
“There is evidence from human and animal studies that PFAS exposure may reduce antibody responses to vaccines,” stated the CDC and the Agency for Toxic Substances and Disease Registry. “More research is needed to understand how PFAS exposure may affect illness from COVID-19.”
Full Investigation Into Packaging
Consumer Reports tested 118 food packages by 24 different companies in New York, New Jersey, and Connecticut. During these tests, the investigation targeted organic fluorine, which is a marker for PFAS. These samples were sent to an independent laboratory where specific tests could be performed.
In the US, there are no federal limits on how much PFAS can be found in food packaging. This means that it is up to the individual states to create their own mandates when it comes to limiting PFAS in restaurants. There are certain states that have banned intentional use of these chemicals. This includes Connecticut, Maine, Minnesota, New York, Vermont, and Washington.
During the testing period, this report found that two bags from Nathan’s Famous contained the highest amount of PFAS — 876 ppm (parts per million) and 618 ppm. Chick-fil-A also had a high amount found in sandwich wrappers while fiber bowls from Cava were also contaminated.
There are certain studies from the Agency for Toxic Substances and Disease Registry that have found links between PFAS chemicals and an increase in cholesterol levels, a higher risk of kidney or testicular cancer, small reductions in infant birth weights, and an additional risk of high blood pressure in pregnant women.
These PFAS chemicals can make their way from the wrappers to the found although it would not be 100%. One way to limit exposure to such chemicals is to simply limit the number of times you take out food per week. Also, when you do take out, it should be from companies that have decided to take PFAS out of their products and avoid the chemicals all together.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Top 20 Simple Weight Loss Tips
toIf you want to lose weight, you need to eat less and exercise more. This creates a calorie deficit that forces your body to burn fat for fuel. There are no ways around this – you must reduce your calorie intake and increase your calorie expenditure. Period! But, as simple as this process looks on…
Hafthor Bjornsson Shares Full Day Of Eating During Boxing Diet
Hafthor Bjornsson recently shared what he eats per day while preparing fo fight against Eddie Hall.
Hafthor Bjornsson quickly built a reputation as one of the best strongmen in the world. He has been making the transition to boxing and is preparing to fight Eddie Hall on Saturday night. Since making the move to the ring, Bjornsson has changed his diet plan significantly and recently shared a full day of eating.
Bjornsson is a former World’s Strongest Man who has the world record deadlift with a 501kg lift. He used to eat many meals consisting of different fats in order to keep weight on and be able to compete at a high level during competition. Since switching over to boxing, Bjornsson has lost nearly 100 pounds and has built a shredded physique.
Bjornsson joined Men’s Health for an interview taking viewers through a full day of eating.
Meal 1
8 ounces beef tenderloin
2 whole eggs
110 grams oatmeal
150 grams berries
1 glass orange juice
Meal 2
8 ounces beef tenderloin
100 grams green veggies
140 grams white rice
Meal 3
8 ounces codfish
300 grams potatoes
100 grams green veggies
Meal 4
8 ounces salmon
140 grams white rice
100 grams green veggies
Meal 5
Bjornsson wanted to make sure that his final meal of the day felt like a dessert but still had the necessary benefits to his diet. He has found a way to do so and this is a recipe many others could get on board with.
Thor’s Skyr, a prebiotic similar to Green yogurt.
100 grams berries
30 grams peanut/almond butter
Despite his strict diet, Hafthor Bjornsson admits to indulging in a cheat meal every now and then. His favorite dessert is an Icelandic dish called bragoarefur. This is a type of ice cream that is mixed with different candies. There are other ways that Bjornsson likes to include cheat meals into the week.
“On a cheat day, I would eat anything that my stomach desires. Sometimes it’s ice cream, sometimes it’s Pizza. Sometimes burger, sometimes Sushi. Whatever I desire, I eat.”
It is no surprise that Hafthor Bjornsson was able to make this incredible transition once he began boxing. Aside from the different training methods, he has completely changed his diet plan and found one that works for him. As he prepares to take on Hall on Saturday night, Bjornsson has made sure to build the right physique and it has been an incredible transformation.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
The Cutting Diet To Get You Completely Shredded
The ultimate cut from a different source.
Bodybuilding is truly a scientific process. You have to incorporate a number of different methods in order to see the best results. Lifting routines must vary and attack all the muscle groups in order to have a well built and symmetrical form.
Workout routines aside, a bodybuilder will also have times when they go on a bulking phase, consuming a great deal of calories and building muscle through training. But for every bodybuilder there comes a point in which the bulking phase must come to an end, the calories dialed back, and the results of their muscle building bearing fruit. This is the cutting phase.
When it comes to going on a cut it requires a certain level of discipline. Depending on whether you’re intending to get into contest shape or if you just want to look shredded, there are always going to be different tactics to approaching your cutting phase. A cut for some people could have a higher calorie deficit than others, but for the most part, you’re going to want to keep your calorie intake reasonable. There’s no reason to deplete your body to the point that you feel like you’re dying.
Take for instance mixed martial arts fighters. Many of them go through hard training in a fight camp including strength and conditioning training. They make their bodies strong in training in preparation for a fight. But when it’s time to weigh-in for their weight class, they aren’t going to step onto the scale at their walk around weight. Rather, they’ll be cutting the water weight in their body in order to drop down to a weight class that suits their body type. Just like bodybuilders, during this phase, fighters will often look even more shredded.
So how exactly do you get their weight down to not only reach your preferred weight limit, but also look shredded at the same time? Knowing how to cut effectively will keep those gains intact so you only get the best results possible.
Best Tips For A Cutting Diet
By knowing what to do and how best to execute a cutting diet, you will better set yourself up for all of those lifting and wants and needs. While everybody’s body reacts a bit differently, what you will find is that many of these tips are constant regardless of who you are and what lifestyle you may lead.
Balance Of Macronutrients
Like any diet, it is important that you put an emphasis on your macronutrients and the proper balance of all three, and a cutting diet is no different. By working with the right amount of protein, carbs, and fat, you can better tackle all of those goals so you see the best gains possible. By consuming enough protein, you of course aid in muscle growth and enhanced recovery, while keeping you more full for those weight loss benefits. With a focus on carbs and fat as well, you work to give yourself fuel so you can better tackle any and all of those needs when it comes to powering through your workout (1,2).
Timing Becomes Important
Ensuring you eat the right food at the right times will enhance your cut so you see the best gains possible. Your body is in constant need of fuel so by eating 5-6 smaller meals throughout the day, you better set yourself for weight and fat loss success instead of eating 3-4 larger meals. You want your body to constantly burn and not have time to store anything. By focusing on timing and making sure you get the right food in your body at the right time, you will see the best gains and never feel short on energy (3,4).
Train The Right Way
What happens when we try to cut is that we start to exercise more and more. But what we often times don’t realize is that by training more, we feel the need to eat more. With more calories out than in, and especially in a way that is just too many calories out, our bodies will start to eat away at muscle, something we just cannot have happen. What you want to try and focus on is higher weight in your rep range. Usually people perform 8 reps, 8-10 reps, or 8-12 reps in a given workout. If you lift heavier in these ranges, you will see muscle continue to grow, while not feeling like all those gains are sacrificed.
Some Miscellaneous Tips
While the tips above are rather standard, we wanted to make sure we got a few in that are a bit on their own. These tips below are just the icing on the cake for a more successful cut and one that will ensure the most effective cut of them all.
Drink plenty of water: By drinking enough water you work to stay full and hydrated. A common mistake is when people forget to drink enough. Sometimes that hungry feeling is instead you actually being thirsty (5).
Avoid sugar and cheat meals: While we love to have sugar and indulge in those cheat meals, it is important to not let yourself fall victim to a super sugary meal. If you work on setting an end date to your cutting diet, then you will be more inclined to stay away from those sweet treats during it.
Get plenty of sleep: As with all training plans and diet, sleep is so important. By working on prioritizing sleep and giving yourself the best chance to recover and recharge, you will most certainly feel ready to continue to tackle any cut.
Wrap Up
For those looking to cut, the right cutting diet is all you need. By following the right tips and making sure you know what to do and when to do it, you will see that shredded physique take shape no problem. Be sure to stay diligent and really give yourself the best benefit when it comes to seeing those cutting needs come to life.
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
Savarino, G.; et al. (2021). “Macronutrient balance and micronutrient amounts through growth and development”. (source)
Carreiro, A.; et al. (2016). “The macronutrients, appetite and energy intake”. (source)
Paoli, A.; et al. (2019). “The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting”. (source)
Stark, M.; et al. (2012). “Protein timing and its effects o muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Thornton, S. (2016). “Increased Hydration Can Be Associated with Weight Loss”. (source)
Get Ripped in 2022 with this 12-Week Easy-to-Follow Diet & Training Program
Getting in better shape is usually one of the top three New Years’ resolutions for most people. This does not only apply to people who have never stepped foot inside a gym. Even lifters who have been working out for several years aim to put on a few extra pounds of muscle mass or trim down their body fat percentage every year.
Contrary to what anyone might tell you, having a fitness-related New Years’ resolution is not wishful thinking. It is, in fact, one of the best things you can do before starting a new year.
Why is that, you ask?
According to studies, being physically active has been shown to have many health benefits, both psychological and physiological. It can also help you live longer.
Expectation Setting Before Starting a Transformation Program
To be honest, it is unfair to label people as quitters who give up working out only a few weeks after joining a gym. Most of these individuals end up quitting because they do not know what to expect in the first place.
Their failure should actually be attributed to people who initiated them in the fitness lifestyle or the trainers who could not guide them in their journey.
If you do not know what to expect while starting a training program, do not worry. We have you covered. Here is what to expect when you first join a gym:
1. It is Going To Take Time
Although transforming your physique is not as hard as some people make it out to be, it surely will test your mettle. Body transformation is a long and slow process, and you should not even consider getting a gym membership if you are giving yourself anything less than six months.
But isn’t this a 12-week transformation guide?
Yes, it is. Give that chest a rest!
Although we are giving you a 12-week program, you better not expect to turn into Captain America in these three months. We believe in keeping it real here.
To see meaningful progress, you should repeat the regimen for another 12-weeks. Even then, you should not expect to look like Steve Rogers after he came out of the Vita-Ray machine.
After six months, you will start seeing your body getting into shape. At this point, you will need to switch to an intermediate training program to take your gains to the next level.
Next Read: This Is How Your Training Should Change as You Get Advanced
2. You Are Not a Lone Wolf
There is no shortage of fitness noobs who think they have mastered the game after watching a few YouTube videos. Body transformation is a complex subject.
What has worked for a YouTuber or an Instagram fitness model might not work for you. If you want to make the most of your time in the gym, you will need a personalized transformation program.
Guessing that you are a newbie, and a humble one at that, you should take the help of a professional with a proven track record to devise your training, nutrition, and recovery program. It might cost you a little upfront, but it will pay dividends in the long run.
3. Do Not Trust Your Training Buddy
If you have joined a gym along with a buddy, you are at higher odds of giving up on your transformation compared to individuals who start alone.
Confused? Let us explain.
Beginners who start their transformation journey with a buddy usually end up becoming codependent. This relationship usually translates into one person skipping a workout because the other was too busy to hit the gym on a particular day.
Over time, these missed workouts add up and are equivalent to taking one step forward and two steps back. If you are a beginner, it is better to draw intrinsic motivation and join a gym alone as compared to joining with a friend.
Related: 5 Tips For A Weight Room Beginner
4. Working Out is Only Half the Game
Many newbie lifters pat themselves on the back after every workout as they drive to a friendly neighborhood McDonald’s for a rewarding meal.
A transformation takes much more than running 20 minutes on a treadmill or curling dumbbells for a few reps. To carve your dream physique you need to watch what you eat and follow an effective recovery program. It is called a fitness lifestyle for a reason.
5. Use Supplements
Most beginners make the mistake of staying away from sports supplements for the first few months as they think these supps are only meant for pros. On the other hand, some suspecting noobs shun supplements altogether because they think they can harm their kidneys.
Not only are bodybuilding supplements (from reputed brands) safe, but they can help shorten your transformation curve. There are supplements on the market that can improve the quality of your workouts, keep you energized intra workouts, and then fasten up your recovery process.
Here are the supplements we recommend:
12-Week Beginner Diet Program
Until you replenish your muscles with the right fuel, you should not expect to see the desired results. Your daily macronutrient (carbs, protein, and fat) needs will depend on your current weight and transformation goal.
As a beginner, you do not need to change your diet every week. You need to give your muscles enough time to make the most of the nutrients you are feeding them. By switching your meals too often, you end up leaving gains on the table.
12-Week Beginner Diet Plan
You will be eating six small meals throughout the day. This will ensure you are maintaining a high metabolism rate which will help you burn calories all day long.
The 12-week diet plan to get you shredded:
Monday
Meal 1
Oatmeal: 1 cup
Apple: 1 large
Egg white: 7 large
Multivitamins: 1 serving
Fish oil: 1 serving
Meal 2
Cottage cheese: 1 serving
Brown rice: 1 cup
Meal 3
Tuna: 1 sandwich
Meal 4
Chicken breast: 250 gms
Brown rice: 1 serving
Olive oil: 1 tbsp
Meal 5
Potato: 1 medium baked
Steak: 150 gms
Brocolli: 1 cup
Meal 6
Egg white: 3 large
Protein shake
Also Read: 10 Gym Terms Every Beginner Needs To Know
12-Week Beginner Training Program
The 12-week beginner training plan will introduce you to a range of gym equipment and functional exercises. In this program, you will work towards improving your muscle mass, conditioning, endurance, and stamina.
In the first six weeks, you will be performing full-body circuit workouts. During the second half of the program, you will switch to upper and lower body splits with increased intensity.
Other than weight training, you will also be doing cardio throughout the 12 weeks. For the first six weeks, you will be doing a 30-minute LIIT (low-intensity interval training) cardio post-workout. From weeks 7-12, you will be performing a 10-15 minute HIIT (high-intensity interval training) cardio session post-workout.
Must Read: Dear Beginner, Please Stop Making These 10 Fatal Mistakes
Training Principles For Optimal Results
To get the most out of your training, you should be following these training principles:
1. Focus on Your Form
Most beginner lifters make the mistake of chasing heavier weights while starting out. In your initial days, you should focus on perfecting your form. Learn how to perform the exercises correctly, and the weights will come.
2. Mind-Muscle Connection
If your goal is to build muscle mass, lifting weight for the sake of it is not going to cut it. Bodybuilding and weightlifting are two different sports. For optimal muscle fiber stimulation, you should focus on contracting your muscles with every rep. Remember: Bodybuilders are primarily pump-chasers. If you do not get a muscle-ripping pump during your workout, you are doing something wrong.
Check Out: 10 Myths Most Fitness Beginners Believe
3. Visualization
This technique was popularized by Arnold Schwarzenegger. As soon as the Governator entered a gym, he started visualizing what he wanted his muscles to look like. He used the rest time between sets to pose and visualize his dream physique.
“Every crunch, every chin-up, every curl, every squat, every rep brought me closer to my vision of becoming Mr. Universe, the greatest bodybuilder of all time.” – Arnold Schwarzenegger
Must Read: Arnold Schwarzenegger Quotes to Keep You Motivated
4. Progressive Overload
To avoid hitting a plateau, you need to ensure you are progressively overloading your muscles. Since this is a beginner’s training program, you do not need to push yourself too hard. Try to lift a little heavier every week or perform a couple more reps with the same weight to keep challenging your muscles.
12-Week Beginner Workout Regimen
This beginner training program will introduce you to a variety of exercises performed with a barbell, dumbbells, cables, and machines. The 12-week workout includes:
Week 1-6: Total Body Circuit
The first six weeks will help you get accustomed to resistance training and are designed to ease you into your gym life.
Monday: Workout
Tuesday: Rest
Wednesday: Workout
Thursday: Rest
Friday: Workout
Saturday: Rest
Sunday: Rest
Week 1-3:
For the first three weeks of the program, you will be performing each exercise for one set of 15 reps. Make sure you are maintaining high intensity throughout your workout. Do not rest for more than 60-90 seconds between sets.
Lying Leg Curl: 1 set of 15 reps
Leg Press: 1 set of 15 reps
Leg Extension: 1 set of 15 reps
Flat Bench Press: 1 set of 15 reps
Dumbbell Press: 1 set of 15 reps
Dumbbell Shrug: 1 set of 15 reps
Tricep Pushdown: 1 set of 15 reps
Barbell Curl: 1 set of 15 reps
Back Extension: 1 set of 15 reps
Standing Calf Raise: 1 set of 15 reps
Barbell Wrist Curl: 1 set of 15 reps
Crunch: 1 set of 15 reps
Low-Intensity Treadmill: 30-minutes
Week 4-6:
For the second phase of the first six weeks, you will be using slightly heavier weights and be performing two sets of every exercise.
Leg Press: 2 sets of 12 reps
Leg Extension: 2 sets of 12 reps
Bent-Over Barbell Row: 2 sets of 12 reps
Incline Bench Press: 2 sets of 12 reps
Dumbbell Press: 2 sets of 12 reps
Barbell Shrug: 2 sets of 12 reps
Rope Tricep Pushdown: 2 sets of 12 reps
Dumbbell Curl: 2 sets of 12 reps
Back Extension: 2 sets of 12 reps
Standing Calf Raise: 2 sets of 12 reps
Barbell Wrist Curl: 2 sets of 12 reps
Crunch: 2 sets of 12 reps
Low-Intensity Treadmill: 30-minutes
Next Read: 5 Tips for Finding Yourself a Workout Partner
Week 7-12: Upper/Lower Body Split With Increased Intensity
In weeks 7-12, you will be splitting your training days into upper and lower body workouts. You will also be pushing harder in the final installment and lifting heavier than you did in the first six weeks.
Week A:
Monday: Workout 1
Tuesday: Rest
Wednesday: Workout 2
Thursday: Rest
Friday: Workout 1
Saturday: Rest
Sunday: Rest
Week B:
Monday: Workout 2
Tuesday: Rest
Wednesday: Workout 1
Thursday: Rest
Friday: Workout 2
Saturday: Rest
Sunday: Rest
In the first week, you will be training your upper body twice, while on alternating weeks, you will be training your lower body twice a week.
Workout 1: Upper Body
Decline Bench Dumbbell Press: 2 sets of 10-12 reps
Cable Fly: 1 set of 10-12 reps
Single-Arm Dumbbell Row: 2 sets of 10-12 reps
Seated Cable Row: 1 set of 10-12 reps
Seated Dumbbell Press: 2 sets of 10-12 reps
Dumbbell Lateral Raise: 1 set of 10-12 reps
Dumbbell Shrug: 2 sets of 10-12 reps
Tricep Pushdown: 2 sets of 10-12 reps
Barbell Curl: 2 sets of 10-12 reps
Barbell Wrist Curl: 2 sets of 10-12 reps
HIIT Treadmill: 10-15 minutes
Workout 2: Lower Body
Smith Machine Squat: 1 set of 8-12 reps
Leg Extension: 1 set of 10-12 reps
Lying Leg Curl: 1 set of 10-12 reps
Back Extension: 1 set of 20-30 reps
Standing Calf Raise: 1 set of 12-15 reps
Crunch: 2 sets of 15-40 reps
Reverse Crunch: 2 sets of 15-30 reps
HIIT Treadmill: 10-15 minutes
Next Read: 7 Reasons Why You Can’t Build Muscle
Conclusion
While getting a gym membership is easy, sticking to a transformation program requires determination and unwavering commitment. Although the first few months of a transformation program might get you no visible results, you will see exponential growth in the months that follow.
If you wish to carve the physique of your dreams, we encourage you to think long-term. As someone once said, “People overestimate what can be done in one year, and underestimate what can be done in ten.”
What is your current and goal weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
10 Essential Tips to Shed Body Fat For Good
Shed Body Fat with these 10 Tips
Whether you are a professional bodybuilder or someone who has got a gym membership to lose weight, excess body fat is a foe. If losing body fat was easy, everyone who joins a gym would be in shape.
Losing fat can be complicated and since you’re reading this article, we’re assuming you’re toiling with the same problem. The truth of the matter is that there is a lot of misinformation out there about losing fat. No, there’s no exercise that targets fat loss in specific areas.
No, there is no “cheat” to lose fat faster and easier. And yes, the sad reality is that major fat loss comes from your diet rather than exercise. Losing weight is truly a lifestyle change – not a temporary challenge you need to overcome, complete, and then move back to normal.
With that said, the right guidance and a right approach to your diet, training, and recovery can help you achieve your fat loss goals.
1. Don’t Follow a Program
Save yourself the trouble of finding a fat loss program because they don’t work. Programs have a start and an end date, but losing fat forever needs you to make lifestyle changes. Perhaps some sort of cleans or diet program can help initially kick start you into healthy habits – but the key thing to remember here is that true fat loss only comes from permanent lifestyle changes.
This is especially true as you get older. The hard trugh of it is – as you get older you won’t be able to eat like you used to and still stay healthy and thin. That’s just life. It may suck – but it’s important to really come to terms with that fact if you want to see real change. Don’t go on a 60-day low-calorie diet thinking you’ll get rid of the fat for once and all.
2. High-Intensity Workouts
Be it cardio or weightlifting if you want to lose weight, you need to be following HIIT (high-intensity interval training). Shorten your rest periods between exercises and sets, and try to get done with the workouts as soon as possible.
3. Drink a Lot of Water
For most people, excess body fat stores can be due to an increased carb and fat intake which can be the result of excessive eating. Drinking plenty of water can make you feel full and eat less. Water is also the medium in which most cellular activities take place, including the transporting and burning of fat.
4. Eat 5-6 Meals a Day
Most people make the mistake of skipping meals in order to lose weight and shed fat. Skipping meals is counter-productive when it comes to losing weight. You should be eating 5-6 meals a day at regular intervals and calculate your daily macros in line with your macronutrient goals. Eating at regular intervals will keep your metabolism rate high and you will be burning fat throughout the day.
5. Limit Sugar Consumption
Sugar is the main culprit behind putting on weight. Taking in simple carbs (sugar) right after a workout replenishes muscles, but excess sugar consumed at other times will be stored as fat. Replace sugary beverages like soft drinks and juice with water, coffee, or tea.
6. Eat a Balanced Breakfast
Breakfast is the most important meal of the day. You eat something after 6-8 hours after you go to sleep and this is why it is called a break-fast. Make sure your breakfast includes all the essential micro and macronutrients and is in line with your daily nutritional goals.
7. Drink Black Coffee Before Working Out
Caffeine can cause the body to use fat for fuel during a workout, rather than glucose. Drink 1-2 cups of black coffee (depending on your tolerance) before a workout. Avoid drinking coffee at other times of the day and skip sugar and cream while you’re at it.
8. Don’t Over-Rely on Fat-Burners
Supplements can be incredibly effective in helping you reach your goals, but you shouldn’t be overly dependent on them. Fat burners aren’t magic pills and you shouldn’t expect them to work on an unhealthy diet.
9. Use Cheat Meals
There is a difference between junk food and cheat meals. Foods like french fries and potato chips are junk food which only consists of calories. Pizza, hamburgers, etc have other nutritional value and are better suited to be a cheat meal. Eating a cheat meal can bump up your metabolism and can make your body work harder to digest the food. Remember to eat the cheat meal for flavor and don’t turn the cheat meal into a cheat day.
10. Meet Your Daily Protein Requirements
If you want to put on muscle mass, you should be consuming at least 1-1.5 grams of protein per pound of body weight. For example, if you weigh 100 lbs, you should be consuming 100-150 grams of protein daily.
What is your weight loss goal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
8 Closely-Guarded Secrets of Guys with Abs, Revealed!
“I don’t want six-pack abs” – No-one ever.
Abs are one of the most sought-after muscle groups. Besides making you look super fit, a shredded midsection can make you a hit among the women, or at least this is what Instagram Reels makes us believe.
Quick question: Have you ever seen a Greek god statue without a chiseled midriff? Heck, superhero costumes come with six-pack engravings.
The grown men in costumes want the world to know they have a shredded abdomen under the suit. We cannot think of another reason why a superhero would need abs drawn on his outfit. We are pretty sure it does not help fight the bad guys, but we digress.
Carving a Greek god-like midsection requires a lot of patience, persistence, and determination. More than all of this, it requires you to watch what you put in your mouth throughout the day. It came out wrong, but we hope you get what we mean.
So, you have a big day coming up in eight weeks, and you want to sport a six-pack for the special occasion? We hate to be the ones breaking this to you, but you are never going to look like a cover model in such a short period, especially if you have never hit a gym or followed a strict diet plan before.
If you are a fitness noob, the only chance of a physique transformation you have in such limited time is to make best friends with a guy who is into selling juice. Just so you know, we are not talking about fruit juices here.
Related: Best on the Planet! Physiques with Picture Perfect 6-Pack Abs
8 Closely-Guarded Secrets of Guys with Abs
Carving a six-pack is much more than a weekend project. It requires a lot of trial and error, and individuals usually need to follow a personalized approach to see optimal results.
But if you study the techniques and habits of people with a shredded midsection, you will find a lot of similarities. They might be eating different amounts of calories in a day or performing different exercises, but they are usually following the same principles.
Decrypting the Secrets Behind Building Abs
Here are eight totally doable things guys with a ripped midsection do every day of the week:
1. Start with You!
No two individuals have the same body composition. Let’s say you want to have a midsection like Wolverine. But before you start your transformation journey, you need to complete a very important step. No, we are not talking about buying adamantium from the black market.
To ensure an effective transformation, you need to do the preliminary work. Note down your current body fat percentage, weight, and goal numbers.
Put down your current diet plan into a calorie tracking app and figure out your daily caloric intake and the macronutrient breakdown. This and not crunches should be the first exercise you do if you want to build picture-perfect abs.
On top of that, many rookies make the mistake of choosing a super-strict diet program right out of the gates. Building abs requires you to drop your body fat considerably that, if done sustainably, can take some time. You want to follow a diet that consists of your favorite food (healthy) and fits your environment.
You do not want to pick a diet from YouTube that has you eating exotic foods that are not available in your neighborhood or relies heavily on seasonal fruits that can burn a hole in your pocket.
Check Out: Zac Perna’s Guide To Picture Perfect Abs
2. Crunches (alone) are Not Going to Cut it
If you think you can crunch your way to a six-pack, you are in for a rude shock. By the way, when we say “crunch,” we are referring to all the abdominal exercises – leg raise, plank, Russian twist, and the works.
Building a solid core requires much more than performing these exercises in isolation. Your core stabilizes the entire body and helps transfer power between your lower and upper limbs, and training it that way yields the best results.
Compound exercises that challenge your full-body stability and power should be a constant in your ab training routine. The clean and jerk and snatch are a couple of compound lifts you should be doing if you want a shredded midriff.
Other multi-joint lifts like barbell front squat and kettlebell goblet squat are also great for building a strong anterior chain.
3. Do NOT Be Afraid of Carbs
Many fitness newbies make the mistake of demonizing carbs. They think the bread loaf is the reason why they are not able to build abs. Only when they cut out the villain, can they have the six-pack of their dreams, or so they think.
Contrary to what most people think, carbs from nutrient-dense whole foods can give you the energy to perform high-intensity workouts, recover properly, drop body-fat percentage, and, in the end, develop a six-pack.
As per research, high-quality carbs can help boost endurance performance, burn fat, and build muscle.
Now, the next logical question would be – If you are just starting your fitness journey, how many carbs should you be eating every day?
While every individual is different and might need a different amount of carbs to see optimal results, 1g of carbs per pound of your bodyweight per day is a good starting point for most abs-chasing guys.
We highly recommend taking a professional’s help when you are starting out. It will help shorten your learning curve drastically. While we understand it might cost a little money upfront, it will pay dividends in the long run.
4. Be Like Johnie Walker, Always “Keep Walking”
Let us let you in a little secret. Guys with a six-pack do not train their abs every day or work out every day, for that matter. But one thing all of them do consistently is move.
The WFH lifestyle has turned many people into couch potatoes. Walking from their room to their car and from their car to their office was the only workout most of these people got pre-COVID. Now that it is gone, they spend most of their day hunched over a computer screen or phone.
Homo sapiens evolved into hunters and gatherers. Our bodies were not designed to be completely sedentary. Sitting for long durations can contribute to tightness, poor blood and nutrient transport to your muscles, and a sluggish metabolism.
If you cannot go out for a daily walk on your rest days, make sure you are doing at least 15 minutes of stretching. It will help ease your muscles and get your blood pumping.
Besides, you should make the most of your rest days and focus on optimizing your recovery process. Getting your blood flowing throughout your body is key to recovery. Any movement that gets your limbs to stretch through a large range of motion at a relatively low intensity can be beneficial.
Next Read: Debunked: The Top 5 Myths About Six Pack Abs
5. Food is Your Fuel
When training to build abs, many people like to starve themselves. Eating too few calories can be counterproductive to your six-pack goal. Consuming fewer calories than your body needs to function optimally can put you in a catabolic state.
When you are in a catabolic state, you are breaking down or losing overall mass, both fat and muscle. Your body does this to sustain its energy reserves.
So, burning muscle by being in a catabolic state and building abs do not go hand-in-hand. If you had an intense training session, do not hold yourself back from a high-calorie meal. It might be exactly what your body needs at that point.
6. Sleep Your Way To a Six-Pack
Working out does not give you abs. It helps carve your abs, but it is not the be-all and end-all of building a six-pack. Everyone has abs, but most people have their abs hidden underneath a layer of body fat.
To build a shredded mid-riff, you need to fix your diet, train your core optimally, and rest. You break muscle tissue when you are training in the gym. Your muscles grow back bigger, stronger, and more defined when you are in deep sleep.
On top of that, lack of sleep puts your body under stress and has a detrimental impact on your metabolism and hormonal balance, resulting in increased appetite and accumulation of abdominal fat
If your goal is to build a six-pack, you need to sleep at least seven hours every night. However, if you are unable to log the seven hours in a single night, make up for it by napping during the day.
Next Read: Build Superhero Abs with these 5 Routines
7. Protein is Your Savior
Protein is the building block for your muscles. It is no secret that protein is the most important macronutrient when it comes to building muscle mass.
There is a reason why most shredded guys have protein in every meal. Not only does protein make you feel full for long periods, but it also helps in burning body fat, even when you are not physically active.
Your preferred protein sources should include turkey breast, soybeans, red meat, and mung beans. They are rich in the powerful muscle-building amino acid leucine.
8. Cut Out the Junk
Nothing kills an ab-building dream faster than junk food. If you are setting out on your transformation journey, you should avoid processed foods at all costs.
Processed foods are high in refined and added sugars, sodium, fat, and other inflammatory chemicals that can interfere with your ability to sculpt a six-pack.
Also, calories from processed food can be more fattening than those from whole foods. Refined foods are processed to the point where they are digested quickly, and the body can absorb more of these calories. This helps add to McDonald’s bottom line and your waistline.
But what about cheat meals, you ask?
Well, forget about eating junk food until you have visible and defined abs.
Related: How To Get A Six-Pack (Post Pandemic Edition)
Bonus
Six-Pack Ab Workout
There are plenty of reasons to want a strong set of abs. Since they are incredibly difficult to carve, one of these reasons could be that they provide a fitness challenge.
To sculpt your midsection, you need to incorporate exercises that target all four major muscle groups in your midsection – the transverse abdominis, rectus abdominis, internal obliques, and external obliques.
Here is an ab workout you can do at your home that will help you build a shredded midriff:
Circuit: 3-rounds
Bicycle Crunch: 10 reps, no rest
Side Hip Bridge: 10 reps (on each side), no rest
Reverse Crunch: 10 reps, no rest
Air Chop: 10 reps, no rest
Shoulder Tap: 10 reps (each side), no rest
Extended Arm Plank Bird Dog: 10 reps (each side), no rest
Extended Arm Plank To T-Raise: 10 reps (each side), no rest
Plank to Toe Touch: 10 reps (each side), no rest
Russian Twist: 10 reps (each side), no rest
Hollow Hold: 30-seconds, 1-minute rest
Six-Pack Ab Diet
Here is a sample 8-week six-pack diet plan to help you build the abs of your dreams.
Note: This diet is designed for people weighing around 170 lbs. You can follow the same diet if you are in the 160-180 lbs range.
Phase 1: Weeks 1-4
Meal 1: Breakfast
4 egg whites
1 whole egg
3 oz chicken breast
½ cup green pepper
1 medium apple
Meal 2: Snack
Coconut-Lime Chicken Bites with Baked Zucchini Fries
Meal 3: Lunch
4 oz turkey breast, boneless, skinless
½ cup brown cooked rice
1 cup broccoli, steamed
½ large grapefruit
Meal 4: Snack
⅔ cup cottage cheese
¼ cup blueberries
10 almonds, chopped
Meal 5: Dinner
Spicy Citrus Shrimp with Quinoa
Meal 6: Bedtime
20g whey protein isolate
½ tbsp peanut butter, natural
Daily Totals:
Calories: 1,480
Protein: 169g
Carbs: 119g
Fat: 40g
Phase 2: Weeks 5-8
Meal 1: Breakfast
3 oz chicken breast, boneless, skinless
3 egg whites
1 whole egg
½ cup green pepper
6 almonds (as a side)
Meal 2: Snack
Purple Sweet Potato Parfait
Meal 3: Lunch
4 oz turkey breast, boneless, skinless
½ cup brown cooked rice
1 cup broccoli, steamed
½ large grapefruit
Meal 4: Snack
⅔ cup cottage cheese
¼ cup blueberries
10 almonds, chopped
Meal 5: Meal Dinner
Chicken Kababs with Mediterranean Brown Rice
Meal 6: Bedtime
20g whey protein isolate
½ tbsp peanut butter, natural
Daily Totals:
Calories: 1,437
Protein: 164g
Carbs: 124g,
Fat: 34g
Phase 3: Weeks 9-12
Meal 1: Breakfast
½ cup oatmeal, uncooked
20g chocolate whey protein
½ tbsp coconut oil
Meal 2: Snack
½ cup egg whites
3 oz chicken breast, boneless, skinless
½ cup green peppers, chopped
½ large grapefruit
Meal 3: Lunch
1 cup broccoli
½ cup cooked brown rice
4 oz turkey breast, boneless, skinless
Meal 4: Snack
Baked Sole with Grapefruit Avocado Salsa and ½ cup brown rice
Meal 5: Dinner
Sweet Chili-Lime Barbecue Chicken with Cucumber Salad
Meal 6: Bedtime
6 egg whites
1 cup baby spinach
Daily Totals:
Calories: 1,311
Protein: 152g
Carbs: 122g,
Fat: 24g
Which is your favorite ab exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Is It Harder To Get Lean & Stay Muscular As You Age?
How to tackle those muscle building and leaning out problems as we age.
Do you ever sit and wonder how hard it will be to stay lean and muscular as we age? We’ve all been in the gym, lifting, doing our own thing, when that older gentleman walks over to the dumbbell rack and picks up those 45 or 50 lbs. dumbbells. What’s he do next? Starts freakin’ curling them. It’s quite the sight as we look down at our 30-35 lbs. dumbbells, quietly put them away, and go do something else. All we can hope is that we look and lift like that guy down the line.
But staying lean and muscular as we age can be challenging. Our bodies start to change, and as we age, we may notice certain things we could do when we were younger start becoming more and more difficult. Is it harder to get lean as you age? It can be but knowing the right steps and how best to do it can make all the difference when it comes to seeing those gains take off.
It can be a bit demoralizing, watching our strength and physique start to wither away. Looking into the future, though not something to do often, can also be a scary thought. We start having more and more responsibilities, maybe a family, increased obligations, more stress at work. And what starts to fade away. That awesome workout routine we had when we were younger.
But fear not, because we’re here to help you figure out just how to stay lean and keep on that muscle as you age. With the right approach to all things health and fitness, you can challenge your body, stay healthier overall, and really work to give yourself the best benefits so as you age, that lean physique stays something to envy.
Best Ways To Stay Lean & Build Muscle As You Age
Let’s get into the best ways to stay lean and muscular as you age. For those older readers, these tips can help get you stay lean or get back on track. For our younger readers, tuck this away for later and keep it as a refresher.
Health & Fitness As Part Of Your Lifestyle
This goes for everyone. Staying lean and muscular requires you to make health and fitness part of your overall lifestyle. Structuring out a good training plan requires you to put an emphasis on prioritizing working out and having a stable and healthy diet. As life takes you in all sorts of different directions, staying on track and sticking to a good routine is imperative and will serve you well in the long run (1).
Ditch Some Weights For Other Lifting Accessories
Lifting super heavy weight may cause unwanted soreness and will prove to do more harm than good. Although you may have lifted some serious weight back in the day, stop trying to force your body to keep doing so. Switching to resistance bands is not something to be ashamed off.
We’ve put together a great list of the best resistance bands which can increase muscle growth, keep time under tension as a priority, improve range of motion and mobility, and give you a great workout without the need to lift that massive weight. Plus, they can help with rehab and alleviating pain (2).
Real Focus On Diet
Dieting is half the battle of staying lean and sticking to whole foods is absolutely necessary. Regardless of where you are in life, making sure you get a great balance of macronutrients and micronutrients is imperative and will prove to be highly effective in the long run (3). With a real focus on your diet, you will see change in your body composition, and when paired with a good training routine, those gains will soar, even as you age.
Of course, enjoying meals and having a sweet treat here or there isn’t going to kill your gains, in moderation. But with an emphasis on what matters, and what matters is good food, you can better tackle those goals to only see the best gains.
Changes In Cardio
Those days of hitting the road or treadmill and pumping out a six-mile run may be over, but you can still get an amazing cardio-based workout in those older years. Focus on the bike or elliptical, for these put less stress on those joints that may start to hurt from running. Also, incline walking is the perfect way to start or end your workout and is a great tip for those younger bodybuilders and athletes as well (4).
Putting cardio into your routine will keep your heart and lungs healthy by working them regularly so you continue to see amazing gains to not just your fitness and endurance, but also health in general.
Consider Great Supplements
Supplements are designed to help you and a good supplement shelf to pull from can make or break those gains for the better. Maybe you don’t need a pre-workout anymore but looking to others are still viable options.
A protein powder is always a great choice for continuing to pump you with protein so you see the best gains to muscle growth and recovery. A testosterone booster can elevate those potentially low T levels so you don’t suffer from a deficiency. Maybe a fat burner as well to keep you shedding calories and staying lean with great ingredients and a powerful formula.
But one supplement may be important as we age and that is a joint support supplement. Focusing on keep your joints supported and stable will only enhance your workouts, but also keep you moving efficiently when it comes to everyday life (5).
Wrap Up
Staying lean and muscular as we age can seem like a daunting task, but it is not impossible. With the right approach, you will see the best gains and those gains will only help you in the long run. Sticking to a good routine and focusing on what matters is imperative. Whether that is through dieting, training, or supplementation, it is possible to stay lean and muscular in your older years.
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
Clark, J. (2015). “Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and change in fitness for adults (18-65 years old) who are overfat, or obese; systematic review and meta-analysis”. (source)
Iversen, V.; et al. (2018). “Resistance band training or general exercise in multidisciplinary rehabilitation of low back pain? A randomized trial”. (source)
Savarino, G.; et al. (2021). “Macronutrient balance and micronutrient amounts through growth and development”. (source)
Haggerty, M.; et al. (2014). “The influence of incline walking on joint mechanics”. (source)
Nieman, D.; et al. (2013). “A commercialized dietary supplement alleviates joint pain in community adults: a double-blind, placebo-controlled community trial”. (source)
The Total-Body Transformation Program To Carve Your Dream Physique
Here is a way to carve out the perfect physique!
Since most new years’ transformation programs are geared towards beginners, they can make the intermediate and advanced lifters feel left out.
But this article is different.
We have designed a total-body transformation program for seasoned lifters. Individuals who are well-versed with the basics of bodybuilding (exercises and equipment).
12-Week Total-Body Transformation Program Principles
To make the most of your transformation program, you should abide by the following principles:
1. Follow Military Discipline
Physique transformation requires determination and discipline. You should not expect to see any meaningful progress if you cannot follow a program for three months.
You need to ensure that you never skip a workout or meal throughout the 12-weeks. On top of that, you should be eating and training at the same time for 12-weeks.
So, shut down your over-analytical brain and focus on developing muscle memory. After the first few weeks, training and eating right will become second nature.
2. Progressive Overload
Progressive overload advocates gradually increasing the stress placed upon the musculoskeletal and nervous systems. In this method, you will gradually increase the weight, frequency, or number of repetitions in your strength training routine.
By putting additional tension on your muscles, you can avoid hitting a plateau. Most pro bodybuilders use the progressive overload technique in their training.
Studies have shown that the progressive overload method can help build muscle mass and improve strength.
3. Pyramind Training
Building strength or muscle mass requires you to routinely switch up your workout regimen. Pyramid training is one of the most effective ways of achieving this objective.
There are three types of pyramid training:
Standard pyramid: Increase the weight and decrease reps with each set.
Reverse pyramid: Decrease the weight and increase reps with each set.
Diamond pyramid: Increase then decrease weight in an extended 5-set muscle blast. Eg:
20 lbs x 12 reps: Set 1
25 lbs x 10 reps: Set 2
30 lbs x 8 reps: Set 3
25 lbs x 10 reps: Set 4
20 lbs x 12 reps: Set 5
Pro tip: You could take pyramid training to the next level by alternating between the three types of pyramids in the same workout.
Related: 3 Recovery Basics For Hard Lifters
4. Use Advanced Training Principles
Advanced training principles can help you avoid and break muscle plateaus. They are some of the best ways of igniting muscle growth and building strength.
Include the following advanced training principles in your workouts:
Superset
Dropset
Intraset stretching
Giant-set
Triset
Blood Flow Restriction (BFR) Training
Forced reps
Negatives
5. Muscle Hypertrophy
Hypertrophy is an increase and growth of muscle cells. It refers to an increase in muscle size achieved through exercise. To achieve muscular hypertrophy, you want to work to the point of fatigue (muscle failure).
Focus on keeping the intensity of your workouts high by keeping your rest duration between sets short.
You should also focus on mind-muscle connection and muscle contractions with every rep.
Remember: You should target muscle annihilation with every workout.
6. Instinctive Training
This is one of the Weider training principles. Pro lifters develop an instinct as to what works best for them. Similarly, you need to figure out what works the best for you and double down on it.
Use your training results along with past experiences to constantly fine-tune your program. Do not be afraid to go around your training program and try new things.
For example, if you want to do an extra set on the bicep curls, you do not need anyone’s permission. Want to push your leg day from Monday to Tuesday? Go for it.
Next Read: Advanced Training Techniques To Take Your Gains To The Next Level
12-Week Total-Body Transformation Program Diet Regimen
The diet plan laid out in the 12-week total-body transformation program will help you bulk up and put on lean muscle mass.
The diet program will have you eating nutrient-dense whole foods. Not only will it help you achieve your body transformation goal, but it will also ensure optimal health and functionality.
12-Week Bulking Diet
The total-body transformation diet program is designed for a 180-pound individual. You can follow this program without making any adjustments if you are between 160-200 pounds.
In this diet plan, we will be changing your diet every four weeks so that you can maximize your gains and avoid hitting a plateau.
Week 1-4 Bulking Diet Program
In the first month, you will consume more carbs and protein as compared to the following weeks. This will help kick start your bulking journey and give you ample time for course correction down the road, if necessary.
You will be eating 20-21 calories per pound of bodyweight and targeting 3,700 calories per day. In the first four weeks, you will be eating 2 grams of protein and carbs per pound of bodyweight (360 gms each). On the other hand, your fat intake will be 0.5 grams per pound of bodyweight (90 gms).
Related: Dear Beginner, Please Stop Making These 10 Fatal Mistakes
Month 1 Total-Body Transformation Diet Program
Meal 1:
1 scoop whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
6 whole-wheat crackers + 1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
4 slices whole-wheat bread (make sandwiches; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein +
1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups green salad +2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
1 oz. English walnuts
2 scoops of casein protein (mix in water)
Totals: 3,731 calories, 359 g protein, 380 g carbs, 86 g fat
Must Read: 10 Myths Most Fitness Beginners Believe
Week 5-8 Bulking Diet Program
In the second month of the total-body transformation program, you will be increasing your caloric intake to 4,000 kcal per day. You will also be bumping up your protein intake to 2 gms per pound of bodyweight and 2.25 gms and 0.5 gms of carbs and fats per pound, respectively.
Meal 1:
2 scoops of whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
9 whole-wheat crackers + 1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
4 slices whole-wheat bread(make sandwiches; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 large sweet potato
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
1 oz. English walnuts
1 cup cooked oatmeal
2 scoops of casein protein (mix in water)
Totals: 4,017 calories, 386 g protein, 415 g carbs, 90 g fat
Check Out: Best Pre-Workout For Beginners To Enhance Your Pump
Week 9-12 Bulking Diet Program
The final month of the total-body transformation program is meant to help you fine-tune your physique. If you are experiencing a slightly higher body fat percentage, you could follow this diet program to shed a few kilos or otherwise stick with the previous month’s diet program if you want to add a little more muscle mass.
Meal 1:
1 scoop whey protein (mix in water)
1 medium banana
Meal 2:
3 whole eggs + 3 egg whites
2 cups cooked oatmeal
Meal 3:
8 oz. low-fat cottage cheese + 1 cup sliced pineapple
6 whole-wheat crackers +1 Tbsp. peanut butter
Meal 4:
8 oz. turkey deli meat
2 slices whole-wheat bread (make a sandwich; feel free to add low-fat mayo and/or mustard)
2 cups green salad + 2 Tbsp. low-fat balsamic vinaigrette
Meal 5:
1 scoop whey protein (mix in water)
1 large apple
Meal 6:
2 scoops whey protein + 1 scoop casein protein (mix in water)
1 medium plain bagel + 2 Tbsp. jelly
Meal 7:
8 oz. top sirloin
1 cup chopped broccoli
2 cups green salad + 2 Tbsp. salad dressing (olive oil and vinegar)
Meal 8:
2 scoops of casein protein (mix in water)
Totals: 3,246 calories, 345 g protein, 313 g carbs, 66 g fat
Check Out: Top Effective and Safe Supplements For Beginners
12-Week Total-Body Transformation Program Workout Regimen
To build optimal muscle mass, you will have to be constantly shocking your muscles by performing different exercises. It will also help you avoid hitting a plateau.
While switching up your workout is important to ignite new muscle growth, some people overdo it by changing their workouts every week. By performing new lifts every week, these lifters are not giving their body enough time to make the most of the movements and are in the process, leaving gains on the table.
12-Week Transformation Workout Program
Like the diet program, you will be performing the same training program for a month before switching to a new routine. As you progress, you will be ramping up the volume and intensity of your workouts.
This is the 12-week transformation training regimen:
Related: This Is How Your Training Should Change as You Get Advanced
Week 1-4
The first month of the transformation program is a primer for the mayhem that is to follow. Focus on your form and contract your muscles with every rep. You will be hitting the gym four days a week in the first month.
Day 1: Chest and Back
Bench Press: 3 sets of 10 reps – 60-sec rest
Bent-Over Barbell Row: 3 sets of 10 reps – 60-sec rest
Flat Bench Dumbbell Fly: 3 sets of 10 reps – 60-sec rest
Lat Pull-down: 3 sets of 10 reps – 60-sec rest
Cable Crossover: 3 sets of 10 reps – 60-sec rest
Straight Arm Cable Pulldown: 3 sets of 10 reps – 60-sec rest
Day 2: Legs and Abs
Squat: 3 sets of 10 reps – 60-sec rest
Stiff-Legged Deadlift: 3 sets of 10 reps – 60-sec rest
Leg Extension: 3 sets of 10 reps – 60-sec rest
Hamstring Curl: 3 sets of 10 reps – 60-sec rest
Crunch: 3 sets of 10 reps – 60-sec rest
Plank: 3 sets of 30-sec – 60-sec rest
Day 3: Biceps and Triceps
Underhand Lat Pull-down: 3 sets of 10 reps – 60-sec rest
Triceps Dips: 3 sets of 10 reps – 60-sec rest
Dumbbell Bicep Curl: 3 sets of 10 reps – 60-sec rest
Cable Overhead Tricep Extension: 3 sets of 10 reps – 60-sec rest
Preacher Curl: 3 sets of 10 reps – 60-sec rest
Cable Tricep Press-down: 3 sets of 10 reps – 60-sec rest
Day 4: Shoulders and Abs
Barbell Military Press: 3 sets of 10 reps – 60-sec rest
Dumbbell Lateral Raise: 3 sets of 10 reps – 60-sec rest
EZ-bar Upright Row: 3 sets of 10 reps – 60-sec rest
Hanging Knee Raise: 3 sets of 10 reps – 60-sec rest
Weighted Crunch: 3 sets of 10 reps – 60-sec rest
Reverse Crunch: 3 sets of 10 reps – 60-sec rest
Related: How To Know If You’re Getting Stronger In The Gym
Week 5-8
In the second month, you will be employing advanced training principles, increasing the number of reps and shortening rest duration between sets. You will be hitting the gym five days a week in weeks 5-8.
Day 1: Chest
Barbell Bench Press: 4 sets of 10-12 reps – 45-sec rest
Superset:
Incline Bench Press: 4 sets of 10-12 reps – 0-sec rest
Incline Dumbbell Fly: 4 sets of 10-12 reps – 45-sec rest
Decline Bench Press: 4 sets of 10-12 reps – 45-sec rest
Pec Deck Fly: 4 sets of 10-12 reps – 45-sec rest
Superset:
Machine Chest Press: 4 sets of 10-12 reps – 0-sec rest
Push-up: 4 sets of 10-12 reps – 45-sec rest
Reverse Crunch: 4 sets of 10-12 reps – 45-sec rest
Day 2: Back
Pull-up: 4 sets of 10-12 reps – 45-sec rest
Superset:
Deadlift: 4 sets of 10-12 reps – 0-sec rest
GHD Hyperextension: 4 sets of 10-12 reps – 45-sec rest
Bent-Over Barbell Row: 4 sets of 10-12 reps – 45-sec rest
Cable Row: 4 sets of 10-12 reps – 45-sec rest
Dropset
Dumbbell Pull-over: 4 sets of 12 reps – 45-sec rest
Day 3: Shoulders & Abs
Arnold Press: 4 sets of 10-12 reps – 45-sec rest
Superset:
Side Lateral Raise: 4 sets of 10-12 reps – 0-sec rest
Front Dumbbell Raise: 4 sets of 10-12 reps – 45-sec rest
Bent-over Rear Delt Fly: 4 sets of 10-12 reps – 45-sec rest
Behind-the-neck Smith Machine Press: 4 sets of 10-12 reps – 45-sec rest
Intraset stretching:
Barbell Shrug: 4 sets of 10-12 reps – 45-sec rest
Hanging Leg Raise: 4 sets of 10-12 reps – 45-sec rest
Reverse Crunch: 4 sets of 10-12 reps – 45-sec rest
Day 4: Arms & Calves
Barbell Curl: 4 sets of 10-12 reps – 45-sec rest
Superset:
Cable Bicep Curl: 4 sets of 10-12 reps – 0-sec rest
Preacher Curl: 4 sets of 10-12 reps – 45-sec rest
Dumbbell Hammer Curl: 4 sets of 10-12 reps – 45-sec rest
Underhand Grip Pull-up: 4 sets of 10-12 reps – 45-sec rest
Cable Tricep Extension: 4 sets of 10-12 reps – 45-sec rest
Superset:
Dumbbell Kickback: 4 sets of 10-12 reps – 0-sec rest
Single-Arm Overhead Tricep Extension: 4 sets of 10-12 reps – 45-sec rest
EZ-Bar Skull Crusher: 4 sets of 10-12 reps – 45-sec rest
Diamond Push-up: 4 sets of 10-12 reps – 45-sec rest
Superset:
Standing Calf Raise: 4 sets of 10-12 reps – 0-sec rest
Seated Calf Raise: 4 sets of 10-12 reps – 45-sec rest
Day 5: Legs
Squat: 4 sets of 10-12 reps – 45-sec rest
Superset:
Leg Extension: 4 sets of 10-12 reps – 0-sec rest
Leg Curl: 4 sets of 10-12 reps – 45-sec rest
Romanian Deadlift: 4 sets of 10-12 reps – 45-sec rest
Lunge: 4 sets of 10-12 reps – 45-sec rest
Dumbbell Sumo Squat: 4 sets of 10-12 reps – 45-sec rest
Next Read: 6 Ways To Build Shoulder Strength, Size, and Conditioning
Week 9-12
In the final month, you will be going full throttle. Make sure you are giving your workouts all you have. You should have nothing left in the tank by the time you are done with your training session. You will be training six days a week in the third month.
Day 1: Chest & Triceps
Dumbbell Bench Press: 5 sets of 8-10 reps – 30-sec rest
Decline Bench Dumbbell Fly: 5 sets of 8-10 reps – 30-sec rest
Intraset Stretching
Incline Bench Press: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Tricep Extension: 5 sets of 8-10 reps – 0-sec rest
Overhead Dumbbell Extension: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Skull Crusher: 5 sets of 8-10 reps – 30-sec rest
Tricep Dips: 5 sets of 8-10 reps – 30-sec rest
Day 2: Back, Biceps & Abs
Deadlift: 5 sets of 8-10 reps – 30-sec rest
Superset
Dumbbell Row: 5 sets of 8-10 reps – 0-sec rest
Dumbbell Pullover: 5 sets of 8-10 reps – 30-sec rest
Lat Pulldown: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Curl: 5 sets of 8-10 reps – 30-sec rest
Overhead Bicep Cable Curl: 5 sets of 8-10 reps – 30-sec rest
Concentration Curl: 5 sets of 8-10 reps – 30-sec rest
Cable Crunch: 5 sets of 8-10 reps – 30-sec rest
Planks: 5 sets of 1-minute – 30-sec rest
Day 3: Legs & Shoulders
Leg Press: 5 sets of 8-10 reps – 30-sec rest
Superset:
Leg Extension: 5 sets of 8-10 reps – 0-sec rest
Leg Curl: 5 sets of 8-10 reps – 30-sec rest
Sissy Squat: 5 sets of 8-10 reps – 30-sec rest
Stiff-Legged Deadlift: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Press: 5 sets of 8-10 reps – 30-sec rest
Cable Side Lateral Raise: 5 sets of 8-10 reps – 30-sec rest
Pec Deck Rear Delt Fly: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Shrug: 5 sets of 8-10 reps – 30-sec rest
Day 4: Arms & Calves
Superset:
Barbell Curl: 5 sets of 8-10 reps – 0-sec rest
Cable Press-down: 5 sets of 8-10 reps – 30-sec rest
Superset:
Preacher Curl: 5 sets of 8-10 reps – 0-sec rest
Overhead Dumbbell Extension: 5 sets of 8-10 reps – 30-sec rest
Superset:
Dumbbell Hammer Curl: 5 sets of 8-10 reps – 0-sec rest
Barbell Skull Crusher: 5 sets of 8-10 reps – 30-sec rest
Superset:
Standing Calf Raise: 5 sets of 8-10 reps – 0-sec rest
Seated Calf Raise: 5 sets of 8-10 reps – 30-sec rest
Day 5: Chest, Back & Abs
Superset:
Barbell Bench Press: 5 sets of 8-10 reps – 0-sec rest
Bent-Over Barbell Row: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Cross-over: 5 sets of 8-10 reps – 0-sec rest
Lat Pull-down: 5 sets of 8-10 reps – 30-sec rest
Superset:
Machine Chest Press: 5 sets of 8-10 reps – 0-sec rest
Dumbbell Pull-over: 5 sets of 8-10 reps – 30-sec rest
Superset:
Cable Crunch: 5 sets of 8-10 reps – 0-sec rest
Lying Leg Raise: 5 sets of 8-10 reps – 30-sec rest
Day 6: Legs & Shoulders
Military Press: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Side Lateral Raise: 5 sets of 8-10 reps – 30-sec rest
Barbell Front Raise: 5 sets of 8-10 reps – 30-sec rest
Barbell Shrug: 5 sets of 8-10 reps – 30-sec rest
Squat: 5 sets of 8-10 reps – 30-sec rest
Leg Curl: 5 sets of 8-10 reps – 30-sec rest
Leg Extension: 5 sets of 8-10 reps – 30-sec rest
Dumbbell Romanian Deadlift: 5 sets of 8-10 reps – 30-sec rest
Check Out: 5 Ways To Boost Your Pump in the Gym
Wrapping It Up
You do not need to wait for a new year to make a fitness resolution. Put the transformation program laid out in the article to work, and you will be on your way to achieving your dream physique.
Do not forget to click pictures and track your progress throughout your transformation journey. Photos are perfect for setting goals, tracking progress, and keeping yourself accountable. God speed!
What is your current and goal weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
What Is The DASH Diet & Why Lowering Your Blood Pressure Matters?
Is the DASH diet right for you?
We often hear of so many diets that it makes our heads spin but add one more in the DASH diet to the list. With so many out there, it is hard to imagine that they all work. However, what is important to note with diets is that not all of them work for everyone and that you need to find the right one for you. With options galore, the choice to decide on how best to tackle dieting may seem daunting, but with guides like this below, you will have a better sense of if this diet really is for you. The DASH diet is definitely an interesting one and one worth exploring.
High blood pressure, or hypertension, is debilitating and can lead to serious issues down the line. The DASH diet, which we will get into, is meant to help treat and prevent hypertension in a natural way that also has plenty of healthy benefits. We all want a diet that is flexible and allows a little wiggle room, which doesn’t necessarily entail sugar or sweets. All we mean is one where you can enjoy what you eat without feeling like you are starving yourself or missing out on anything fun.
Let’s take a look at the DASH diet and see what this is all about. With more explanation for you to absorb, you may find this is one to look into further for what it can do for all your dietary wants and needs. Or, you will get to the end and say not for me. At least you know now of just one more option that is out there to help you see whatever kinds of gains you are looking for.
What Is The Dash Diet?
The DASH diet stands for Dietary Approaches to Stop Hypertension and is a great approach to dieting for those looking to eat healthy, see changes to body composition, and treat or prevent high blood pressure (hypertension) (1). By eating foods that are rich in things like potassium and calcium, and restricting foods high in sodium, sugar, and saturated fat, you better protect yourself against hypertension and work to lower your blood pressure (2).
Very similar to the Mediterranean diet, this will focus on plant-based foods, nuts, low fat dairy products, and lean meats and fish. You do get a well-rounded diet with the DASH diet and many of these foods are consistent with what bodybuilders and other strength athletes eat on a regular basis. Perfect for preventing hypertension, while also aiding in weight loss and your physique goals, the DASH diet is certainly one to look into further.
Benefits Of It
As mentioned before, the benefits of the DASH diet are to help lower your blood pressure and improve your overall quality of life. By giving you a healthy diet to choose from and the right foods to amplify your health goals, what you will find is that changes to body composition with weight loss, as well as more energy and feeling better, are nice bonuses as a result of taking your nutrition into your own hands.
What To Eat On The DASH Diet
When it comes to foods on the DASH diet, many of them will look similar to what you as a bodybuilder or athlete eat normally. Grains, vegetables (cooked or raw), fruits, and nuts and seeds are great options and are of course staples in most diets. For protein sources, you will look towards more lean meats, poultry and fish as these are clean sources of protein and nice bases for a meal.
What you will look to avoid are foods high in sodium, sugar, and saturated fat for these will cause hypertension and limit the effects of the diet (3). While we all love those foods, sometimes we have to give up a little in order to see a lot of gains to our health and fitness.
Why Lowering Your Blood Pressure Matters
Lowering your blood pressure is very important and doctors everywhere will say the exact same thing. Hypertension is sometimes referred to as the silent killer because it can have detrimental effects on your body and will yield devastating results including things like heart attack, stroke, and kidney problems, among others (4). However, by working to reduce your blood pressure and optimize your health in the best way possible, you will limit the risks associated with high blood pressure and give yourself a chance to live longer and see a healthier lifestyle overall.
Bodybuilding & The DASH Diet
The DASH diet may be something to look into as a bodybuilder for the benefits towards better health are clearly evident. The foods of this diet are very similar to those eaten by a bodybuilder or strength athlete so you aren’t necessarily cutting out something imperative to a bodybuilders average diet. With benefits towards weight loss and the ability to provide great protein sources, what you will find is that this diet may be something to consider for those looking to especially beef up their gains and optimize their health as well. Without definitively saying that this diet is perfect your goals, it does have some pros that are definitely worth looking into further to see if this diet is right for bodybuilders.
Wrap Up
Our health matters and something like the DASH diet is perfect for seeing effective gains when it comes to optimizing our health. Lowering your blood pressure is important, athlete or not, and with a diet that focuses on this specifically, your chances to see that happen are great. While this may work for bodybuilders, it is safe to say that more research could be done to see just how effective it is towards muscle growth and overall gains. But what you will find is that this does help with weight loss, changes in body composition, and contains similar foods that bodybuilders eat on the whole. So, the Dash diet is out there and its benefits are now known.
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
Challa, H.; et al. (2021). “DASH Diet To Stop Hypertension”. (source)
National Heart, Lung, and Blood Institute (2021). “The Science Behind the DASH Eating Plan”. (source)
Harvard T.H. Chan School of Public Health. “Diet Review: DASH”. (source)
Oparil, S.; et al. (2018). “Hypertension”. (source)