Tag: FITNESS
Getting Yoked on the Keto Diet
Getting Yoked on the Keto Diet.
It seems that every couple of years a new fad diet pops up and takes the country by storm. Atkins, Paleo, the Mediterranean diet, and now we have the Keto diet, all of which promise incredible results in a short amount of time. The key difference here is that beyond the anecdotal evidence that comes with any new diet craze, the Keto diet has sound science backing it, and truly does seem to be effective in weight loss.
But why is the Keto diet catching on so quickly in bodybuilding culture? Of course people want to shed as much extra fat as they possibly can to show off their hard-won gains, but is the Keto diet effective when trying to build muscle? Here is a quick rundown of how and why ketosis might be one of the best diets out there for getting absolutely shredded.
Understanding How Ketosis Impacts Your Body
The Keto diet is different than a majority of the other diets you run into. The reason for this is that the Keto diet actually changes how your body uses energy as opposed to other diets that simply limit or cut out certain foods. While a diet high in fats might seem counterproductive when you’re trying to lose weight and shed fat, it is actually one of the keys to how ketosis actually works.
Your body loves carbohydrates. The energy contained in carbohydrates is easily accessible to our bodies, and is broken down into glucose or glycogen for immediate use or later storage. When you cut carbs out of your diet, it in a sense “scares” your body into burning fat as an energy source. This process is called ketosis and results in your body breaking fats down into ketones, which replaces glucose as an energy source.
Now, this switch in how your body acquires energy doesn’t occur right away. First, your body will use all of the remaining glucose available that is stored in the liver before it begins processing stored fats. While there are plenty of testimonials about how effective the Keto diet is, many fail to really hammer home the point that you have to stick with it for an extended period to see real results.
As soon as you introduce more readily accessible energy into your body, ketosis will cease and your body will go back to breaking down carbohydrates. So, how does this whole process affect how we build muscle?
Boosting HGH Naturally
First, it is incredibly important that you consume enough fat while you are on the Keto diet, because if your body doesn’t have fat to process, it effectively goes into starvation mode and begins to break down muscle. Now, if you’re trying to get ripped, this is extremely counterproductive. Luckily, if you follow a strict ketogenic diet, there is an interesting side effect that relates directly to getting absolutely yoked.
Everyone’s body produces Human Growth Hormone, or HGH. The production of it tends to slope off as we get older, but one look at Sylvester Stallone will show you just how effective HGH is to building muscle at any age.
While it is possible to do injections of HGH, the safest course of action is to take steps to increase your HGH production naturally. In order to kickstart your body’s production of HGH, you need to tweak your sleep schedule, diet, and workout routine. The Keto diet by nature will cover the dietary needs for HGH production.
Cutting out sugar and engaging in intermittent fasting are both key to boosting HGH production in your body, both of which are huge components of the Keto diet. Increasing the amount of sleep that you get each night is also critical.
Finally, for an even greater boost to muscle building HGH production, certain foods like steak, yogurt, raw fish, and oats all contain compounds that encourage the production of HGH in your pituitary gland.
Staying Healthy
So, now that you know how the Keto diet helps you lose weight while also increasing your body’s production of HGH, there are some precautions you need to take. The Keto diet can actually be fairly dangerous if you are not careful, and has a slew of side-effects you should be aware of. The reason for this is due to the nature of ketosis; you are essentially rewiring how your body functions at a basic level.
“The Keto Flu” is real. You’ll notice that for the first couple of weeks on starting the Keto diet that you will feel sluggish, irritable, and generally fatigued. This is due to your body struggling to adapt to operating off of ketosis.
This is also followed by another, less pleasant side-effect dubbed “Keto-diarrhea.” This occurs because the gallbladder, which helps to process fat, becomes overloaded, or because when cutting out carbs, an insufficient level of fiber was added to counter the effect.
You may notice that you have a dry mouth and skin, persistent headaches, feeling lightheaded, all of which are warning signs that you are not drinking enough water and becoming dehydrated.
Dehydration is exasperated by a bad case of diarrhea, and many folks are sent to the emergency room due to a misguided thought that if you drink less, you will experience less diarrhea, when the exact opposite is true. Chronic dehydration can damage your circulatory system, not only causing long-term health issues, but harming the insane vascularity you’ve worked so hard for. Drink more water, especially during ketosis!
Finally, on any limited-food diet like the Keto diet, you may have issues getting all of the vitamins and minerals you would normally get through a more varied diet. While the Keto diet does have you eat a decent amount of leafy greens, restrictions on certain vegetables can leave you with a deficiency of vital nutrients.
Yes, you can go through and figure out how much of what to eat in order to obtain those missing vitamins and minerals, but the easier route is to simply supplement your diet with multivitamins. This will keep you healthy while you shed fat and pack on muscle!
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Ross Cowan lives in Boise, Idaho with his wife and his dog Mosey. He spends his free time camping at Bear Lake, hiking sections of the Idaho Centennial Trail, white water rafting down the Middle Fork of the Salmon River and Hell’s Canyon. You can follow Ross on his Twitter @RossCowanWrites.
Gym Crush: Courtney King is a True Beauty
Images via Instagram @courtneykiing
Courtney King is strong and gorgeous.
Courtney King is the Ms. Bikini Olympia 2016, so it’s safe to say she has one of the best bodies on the planet. Not only does she has an amazing body but she also has a beautiful heart and spirit.
Courtney has an active Instagram (467K followers) where she regularly posts her training routines, diet tips, and lifestyle posts. King is genuinely one of the most humble, genuine, and caring fitness athletes you’ll come across on Instagram.
Courtney King – The Bikini Queen
Courtney King is in her mid 20’s and started on her fitness journey early in her life. She was 17 years old when she first stepped onto a stage. King currently offers her services online for Competition Prep and personal training through her website.
King is a Gym Shark sponsored athlete and has her own line of clothing in collaboration with the company. Sometimes you might end up wondering if the clothes make her look so good, or is it the other way around.
A Foodie at Heart
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If you’re into healthy diets and recipes, following Courtney’s YouTube channel is a must. Courtney has everything from protein ice-creams, muffins, cakes on her channel. You’ll just love the recipes King shares.
Courtney’s pear-shaped butt is probably her best body part. She helps her followers achieve a rear like her’s by sharing exercises and training tips on her Instagram. Achieving a Ms. Bikini Olympia level butt isn’t easy, and King’s workouts are the proof.
Always Remeber to Have Fun While You’re at it
Courtney isn’t all about business, she’ll keep you entertained with posts like these. We’re sorry Drake but we’ll have to give this one to Courtney. We’re sure Drake wouldn’t mind either.
King became a new mom recently after getting a new French Bulldog, Poppie. Courtney’s selfies with her baby girl will make you fall head over heels in love with both of them. Don’t be surprised if you find yourself wanting a pet dog for yourself after following King.
What we love about Courtney is the fact she is a complete foodie and shares pictures of delicious looking mouth-watering food. You won’t be seeing the good old chicken breast and rice on her timeline.
Be My Muse
Courtney is an outdoor person and you’ll find her posing with beautiful landscapes in the background. You’ll have to make a choice between looking at her or the scenery behind her. It won’t be a hard decision to make though.
Coming as a surprise to everyone, Courtney didn’t step onto the Ms. Bikini Olympia stage to defend her title in 2018 owing to health reasons. King has had her fair share of ups and downs in her fitness career.
An even bigger surprise came when Courtney announced her sudden retirement from competing this year in March. King had a small career on the Ms. Bikini Olympia stage, but she made a dent, let her presence know and will be remembered for a long time for her incredible physique.
The GI team wishes Courtney King the best of luck and hope for health and happiness. We hope she achieves bigger things in the fitness industry.
Do you follow Courtney King on social media? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*All images courtesy of Instagram
Why The Cable Front Raise Is An Efficient Delt Exercise
A complete guide to a great exercise in the cable front raise.
We often look to those free weights exercises to boost growth in all our muscles, but the cable front raise is not one to ignore. Using cable machines, and other machines for that matter, will enhance our gains in a different way by providing for more support and the ability lift more weight as a result. Machines and cables allow for increased time under tension, thus building your muscles and giving you the most effective workout possible. With plenty of exercises to perform, you get the best of both worlds with an exercise like the cable front raise.
Working our shoulders are important for these are pivotal points of attachment and support for our arms to our trunks. By working our shoulders as effectively as we can, we start to build strength for sport specific movements while also working on posture, balance, and improving everyday activities. The right approach with something like cable machines can better help us tackle our gains for the better.
Let’s take a look at the cable front raise and see what makes this exercise so great. As an efficient delt exercise, we’ll get into what it is, what muscles get worked, the benefits around it, and how best to perform it so you can see those great gains you want most.
What Is The Cable Front Raise?
The cable front raise is an isolation exercise designed to target your delts so you see great growth. One nice component to this exercise is that given the nature of the movement, you can work weak or unstable muscles around your delts without fear of further injury, thus progressing your gains forward. You can perform this exercise with a handle or attachment for both hands to be used at the same time, or something more unilateral to work each delt individually.
Muscles Worked
The primary muscle targeted with the cable front raise are your delts, however, other muscles do get a little work given the nature of the movement. Your upper and lower back, forearms, and a portion of your upper chest will be required to help with the movements, although you may not see substantial growth like in your delts.
Benefits Of Cable Front Raise
The benefits around the cable front raise include a host of valuable advantages to make you include this in your workout. From strength, size, aesthetic, and more, this is definitely not something to take away from your routine.
Benefits of the cable front raise include:
Better shoulder development: By working your entire delt muscle, you start to build overall shoulder development to see those gains take shape and allow yourself to feel strong and stable.
Increased strength and size: Working these muscles to the point where they will grow, you will get stronger and your shoulders will get bigger for overall better strength and size (1).
Improved posture: Our shoulders are important for our posture and by working them, you start to build better overall support for our postural needs (2).
Reduced risk of injury: Working those stabilizer muscles surrounding the main delt muscles, you build them up so they better can handle an increased load as you look to reduce your risk of injury.
Use a cable machine: Using machines can benefit you in the long run and allow for the best when it comes to adding time under tension and other useful resistance with your exercises.
Plenty of variations: This exercise has plenty of variations to diversify and add variety to your workout so you only see effective gains without sacrificing anything.
Promote upper body aesthetic: You want to look good and working with those stronger, more rounded shoulders will only make your aesthetic pop even more.
How To Perform It
Here are the steps for performing the cable front raise. Form is key and you want to make sure a focus is on technique to see effective growth and limited risk of injury.
Set your desired handle and weight on the pulley machine.
Facing away from the machine, grab the handle with your palms facing down. Once in your starting position, engage your core and set your feet so you feel planted on the ground.
When ready, lift your arms as if performing a traditional front raise exercise. Your arms will be parallel to the floor at the top. You can have a slight bend in the elbow as well to help with form and control.
With a controlled motion, lower back to the starting position.
Repeat for your desired number of sets and reps.
Cable Front Raise Alternatives
Aside from this great exercise in the cable front raise, knowing what alternative exercises will work best for you can greatly improve all your gains. By opening yourself up to the possibility of alternative exercises, you start to add variety into your workout so you see those gains you want most while still challenging the targeted muscle group.
Alternative exercises to the cable front raise include:
Barbell Shoulder Press
Dumbbell Front Raise
Kettlebell Angled Press
Shoulder Press Machine
Arnold Press
Incline Dumbbell Front Raise
Best Exercises To Pair With
Along with alternatives exercises, knowing which exercises pair well with the cable front raise will allow you to build those shoulders and other upper body muscles so you see great gains to strength, size, and aesthetic. Mixing in those great boulder shoulder workouts will prove most effective. Exercises like the cable upright row and Viking press have the ability to push you through a serious workout. Lateral raises will help target your delts and build both sport specific and functional strength (3).
Wrap Up
The cable front raise is a great exercise to build those delts so you see only the best gains. Working on form and putting an emphasis on the amount of resistance will better prepare you for what comes your way. Give this exercise a try and see what it can do for all your gains as you seek the best for your shoulder and overall delt development gains.
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
Lopes, J.; et al. (2019). “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis”. (source)
Lee, D.; et al. (2017). “Changes in rounded shoulder posture and forward head posture according to exercise methods”. (source)
Stiggins, C.; et al. (1987). “Side lateral raises”. (source)
Everything You Need To Know About The Anterior Pelvic Tilt And 6 Ways To Fix It
6 Ways to Fix the Anterior Pelvic Tilt
With the rise in desk jobs, the pelvic tilt is one of the most common occurrences. Some people don’t even realize they have a pelvic tilt until shown proof. There are three forms of pelvic tilt – anterior, posterior and lateral pelvic tilts.
In this article, we’ll be focusing on the anterior pelvic tilt (APT) which is also the most common form of pelvic disorders. The pelvis helps you in walking, running and lifting weights off the ground.
Understanding Anterior Pelvic Tilt
APT is when the front of the pelvis drops in relation to the back of the pelvis. It happens when the hip extensors extend and the hip flexors shorten. Anterior pelvic tilt (also known as lordosis, lumbar lordosis, and lumbar hyperlordosis) can also cause a height loss of 0.5-2.5 inches.
An APT occurs when your pelvis is rotated forwards which forces your spine to curve. APT which goes unfixed for a long time can lead to weak glutes and abdominal muscles. It can also cause lower back pain, hip and knee pain, and an incorrect posture.
Ways to Fix the Anterior Pelvic Tilt
Strengthen Your Abs
Pelvic tilts can be the result of weak abdominal muscles. Exercises like the leg lower drill, dead bugs and reverse crunches are a good way to work on your APT. Breathing during these exercises need to be controlled and focused on fixing your pelvic tilt.
While exhaling during the ab exercise, push your ribs downs and push your hips forward. The exhaling shouldn’t be sharp but eccentric. Maintain a mind-muscle connection with your pelvis and the abs throughout all the exercises.
Hip Thrusts
Hip thrusts can be an incredibly effective exercise in bringing the front and the back of your pelvis in a single line. While performing the thrusts focus on keeping your spine in a neutral position.
Lie down with your knees bent and feet placed flat on the floor. Push your heels into the floor as you lift your pelvis up off the floor until your upper body and thighs form a straight line. Keep your glutes and abs flexed as you hold the position for a couple of seconds before returning to the starting position.
Don’t Sleep on Your Stomach
Most people while sleeping on their stomachs use a pillow which naturally extends the front pelvis. Sleeping in this position for extended hours can make the APT your default posture.
Sleeping on the belly is a strict no if you’re already suffering from APT. The transition from sleeping on your stomach to the sides or on the back can take some time but it’ll be worth it when you see the change in your posture.
Correct Your Posture
If you correct your posture, you’ve already won half the battle. Always monitoring your standing stance can take some time getting used to but can save your joints and muscles a lot of unnecessary stress and tension.
If you’re standing all day, avoid slipping into ATP by switching your standing position as standing in the same posture can be tiresome for your spine. If you’re standing on your right leg and get tired, switch to your left leg and then stand evenly on both your legs before going back to your right leg.
Half-Kneeling Hip Flexor Stretch
Half-kneeling hip flexor stretch is a great exercise to fix your APT as you can change the range of the movement according to the tilt in your back. This exercise will help relax the hip flexors and increase your hip flexibility.
Kneel down on an exercise mat and lunge with your right leg while your left knee rests on the floor. Bring your pelvis forward by tightening your glutes and abs. Lean forward from your right leg until you feel the tension in the hip flexor and inner thigh of your right leg. Hold the position for 30 seconds and complete the recommended reps. Repeat on the other leg.
Pelvic Tilts
The range of motion is the differentiating factor between the pelvic tilts and the hip thrusts. In the pelvic tilts, you will pull the anterior pelvis in before pushing up with the spine whereas in the hip thrusts the main motion is to push up the hips while maintaining the spine in a straight line.
Pull your belly button in toward your spine and then push your pelvis up toward the ceiling. Contract your hips and glutes as you lift your pelvis and hold the position for five seconds.
Are you suffering from APT? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
How To Get A Nice Butt For Solid Gains & Aesthetic
You may not care, but a nice butt can take you a long way.
We often work those muscles we see as important to training, performance, and aesthetic, but having a nice butt can take us a long way. By putting an emphasis on building stronger glutes, we better set ourselves for success either will sport specific movements or more functional ones. People love a nice butt, on both men and women, and working your behind can be something others will envy, or enjoy.
There are great exercises and tips out there to help us get a nice butt and knowing how best to approach this can prove to be highly effective in the long run. A nice butt can take your aesthetic to new heights, come competition time or with everyday life and focusing on your glutes will make all the difference for those gains you want most.
Let’s take a look at what it takes to get a nice butt for those sport specific and more functional movements. Knowing what exercises to perform to better our training will lead us to better performance and more of a drive to see those results we want most. Plus, strong glutes can enhance a nice butt so others will envy us as well.
Benefits Of Strong Glutes
We often take having strong glutes for granted. While we tend to focus on those muscles we see as performing enhancing and aesthetically pleasing, too often do we neglect our glutes and feel as though they may not be as pivotal in our sport specific and functional movements. But the benefits of strong glutes cannot be overlooked for what they can do for all facets of our fitness goals.
Benefits of strong glutes include:
Increased performance: With less risk of injury, more power, and better strength, our overall performance goals are greatly enhanced through stronger glutes.
Better posture: Posture is huge and without our glutes to support us, we will find ourselves struggling to have good posture as we look to support our hips.
Reduced injury: Able to help support us, strong glutes will allow for reduced injury, especially to our low backs which often take on a large load (1).
Better balance and stabilization: We need to be balanced and stable for all areas of our training and performance and strong glutes allows us to maximize that ability no problem (2).
Increased power: Having strong glutes allows us to generate more power for better explosivity and speed when it comes to boosting those sport specific movements.
Aid in our aesthetic: Strong glutes will add to our aesthetic and allow us to feel good about our butt when we turn around, either for competition or just in daily life.
Best Exercises For Stronger Glutes
Knowing which exercises to put into your routine can make or break those glute gains and having the right approach will only prove to be most effective in the long run. Let’s take a look some great exercises to build those glutes for a nice butt.
Squats
Squats are a great exercise to build that lower half so you see only the best gains. By maximizing your range of motion, you rely on those glutes to keep you balanced and stable as you drive that weight to build overall leg development (3).
Lunges
Lunges help build your glutes with the nature of the movement. Like the squat, these help you stay balanced and stable but given the movement of one leg, each side of your glutes get equal work done with this effective exercise. Plus, lunges offer tons of variations to try (4).
Hip Thrusts
Hip thrusts rely on your glutes to build stability for your core, pelvis, and entire lower body. A great exercise to target your glutes, this is definitely one to put into your routine.
Deadlift
Some of the movement of the deadlift puts an emphasis on your glutes making this great for shaping and toning your butt. A great exercise for your entire posterior chain, you can’t go wrong with a great deadlift (5).
Step-Ups
Step ups can improve symmetry and balance and work each leg as a whole or individually. A great exercise to develop explosiveness and power, you really put a focus on your glutes as a driving force to make this movement happen.
Kettlebell Swings
Kettlebell swings activate your glutes for greater hypertrophy and with the weight of the kettlebell, you will see great progress. A nice exercise to get your heart rate going, you also see plenty of other benefits as well.
Top Tips For A Nice Butt
Along with the right exercises to perform, knowing some helpful tips can better take your gains to places you want them. Building your glutes takes time but knowing how best to do so will only enhance those gains for the better.
Emphasis On Leg Training
When you settle into your leg day routine, double up on exercises or put in two leg days for your plan. Your glutes are imperative for leg exercises and focusing on these more will allow for better gains, and ultimately, more toned glutes.
Focus On Rep Ranges
Working with different rep ranges will challenge these muscles so they grow more effectively. Treating your glutes like other muscle groups includes them in the party and allows for those gains you want most.
Superset and Drop Sets
Like other muscle groups, don’t be afraid to focus on drop sets and supersets to fatigue these muscles and get the most out of your training (6). Pushing yourself will only enhance those gains you want most.
Wrap Up
Having a nice butt goes a long way and focusing on those movements is something to not take for granted. Strong glutes can elevate our training and performance but also allow for more toning and a better sense of confidence when we turn around. With the approach, those gains will appear in no time and allow for only the best gains come competition time or just everyday appearance.
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
Buckthorpe, M.; et al. (2019). “Assessing and Treating Gluteus Maximus Weakness- A Clinical Commentary”. (source)
Jeong, U.; et al. (2015). “The effects of gluteus muscle strengthening exercise and lumbar stabilization exercise on lumbar muscle strength and balance in chronic low back pain patients”. (source)
Kubo, K.; et al. (2019). “Effects of squat training with different depths on lower limb muscle volumes”. (source)
Jonhagen, S.; et al. (2009). “Forward lunge: a training study of eccentric exercises of the lower limbs”. (source)
Neto, W.; et al. (2020). “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review”. (source)
Schoenfeld, B.; et al. (2018). “Can Drop Set Training Enhance Muscle Growth?”. (source)
6 Common Mistakes Women Make in the Gym
These are the six most common mistakes women make in the gym.
Some time ago, fitness was a men’s thing but it’s changing as more women are joining the fitness scene. The female presence is now notable in gyms around the world. Although many women get a gym membership, only a few of them advance with their goals.
Most women who quit training shortly after joining a gym do so for more or less the same reasons. Avoiding these common mistakes will not only keep you on the fit lifestyle but will also speed up your progress.
Avoiding Resistance Training
Most women don’t like going near the weights in the gym. The most they do is lift the cute pink rubber dumbbells. The assumption that lifting weights can make them look masculine is what keeps them on the cardio equipment.
Working out with weights can help your muscles get in shape and firm up. Women don’t naturally produce enough testosterone which is the male hormone responsible for building muscle mass and size. So, if your goal is to build a toned and tight physique, make sure you hit the weight room.
Too Much Cardio
Women spend most of their time on the cardio equipment. Many girls do the cardio hoping it’ll help them tone up their bodies. Cardiovascular activities can result in weight and fat loss.
Although it might break your heart to hear this, there is nothing like spot-reduction when it comes to working out. If you perform high-intensity cardiovascular activities, it’ll result in fat and muscle tissue loss.
So ultimately it depends on what the goal is when going into the gym. If you’d like to retain some level of lean muscle – it’s important to balance out the cardio activities with weight training as well. If you overwhelmingly focus on cardio only – you’ll become thin like a twig and lose any muscle tone you were hoping to achieve as well.
Low-Intensity Training
Most girls opt for low-intensity workouts. Some girls focus on the number of sets and reps and completely ignore the intensity. Doing 15 sets in a workout isn’t going to make a difference if you don’t break a sweat.
Focus on making the most of your time in the gym. You can do shorter workouts but make sure they are high intensity. You should step out of the gym feeling you accomplished something.
Expecting Results Too Soon
As a newbie, you can’t expect to see results too soon. Before you see any muscular gains, your body undergoes structural changes which can take some time. You should focus on working out, and the gains will take care of themselves.
If you’re a beginner, you should expect to see changes in your physique in 5-6 months if you’re following a well-designed training program. Don’t get disheartened if the results take longer than you had anticipated. The wait will be well worth it.
Sticking To a Single Training Program
Monogamy is for relationships and not for training programs. Most women stick to the same training program. The typical girl’s training routine will have 10-20 minute on the treadmill, a couple of sets of squats and whatever other machines there is in the gym.
At the same time, changing training programs too often isn’t the best practice either. Follow a training program for 3-4 weeks before switching things up. Doing so gives your muscles ample time to get the best of the exercises and doesn’t let them get used to the workouts.
There’s two reasons for bringing variety into your workout. One is psychological – if you’re workouts become a grind they will be less enticing to continue doing. If you’re having a particularly bad day, a boring monotonous workout might be enough to make you want to skip. Changing up your routine makes working out more fun and more inviting to keep pushing through.
Variety also helps on a physical level. Your body adapts to what you are doing and eventually becomes more resistant to it. So mixing up the variety of your workouts and, of course, increasing the intensity or weight of your exercises as you improve is essential to keep evolving your physique.
Not Sticking to the Nutrition
Most girls think their fitness routine is over as soon as they leave the gym. Fitness is a lifestyle and it goes with you everywhere. You need to place the same importance on your nutrition and recovery as you put on your training.
Many women make the mistake of avoiding protein supplements thinking they are only for men. Following a balanced diet and taking proper rest can speed up your progress in the gym.
Do you make any of these mistakes? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Gym Crush – Krissy Cela
Krissy Cela – The Fitness Star
Krissy Cela is arguably one of the prettiest fitness celebrities. Look at her Instagram profile and you’ll be adoring her cuteness, be awe-struck by her charm and blown-away by her perfectly chiseled and carved physique.
We believe every athlete has a unique story that can motivate people to go after their dreams. It’s with the same reason that we bring you these articles showing the struggles, hardships and unwavering grit of these individuals.
The 24-year old Brit wasn’t always into fitness. Krissy was completing her legal training while working 30-hours a week as a waitress to stay afloat when she turned to fitness and working out.
‘It was a challenging time for me. Fitness found me when I needed something the most,’ she said, thinking back about when she starting training. It has been a steep upward curve in terms of fame and success since then for Cela.
Talking about why she started she said: “I was going through a really hard time in my life. I felt like I was so alone and afraid that I wouldn’t be able to shift my focus onto anything positive.”
The Dream Girl Next Door
Krissy thinks fitness helped her believe that she could do this for herself and that there is light at the end of the tunnel regardless of how unhappy she was at the time when she initially started training.
As she got better with time, Krissy started posting videos of her workouts on Instagram. Her initial reason for posting videos on social media was to keep herself accountable. It turned into something bigger when she started seeing traction.
Cela’s stunning physique got her a huge Instagram following – 1.8 million loyal fans. Though Krissy is humble about her mega success on the internet, we believe her drop-dead gorgeous looks, incredible physique, and humble personality are the biggest contributing factors.
A True People’s Star
With the response she got, Krissy realized that many women around the world felt the same way she did. Cela connected with her audience on a personal level and produced content that resonated with her fans.
Krissy isn’t just about crafting a peach-shaped butt. She focuses on developing her mind along with her body. She has several videos on mental health on her Instagram page and her captions are often enriched with mental jewels.
Krissy Cela is a successful entrepreneur and has launched an app called Tone and Sculpt. The app helps an individual tone their body and sculpt their mind. The app has over 500,000 downloads and has made Krissy over £1M since it’s launch.
On being asked about her goals, Krissy says, “My goal is to encourage even more women to feel confident, strong and part of a supportive online community.” We wish Krissy Cela the best for her future endeavors and hope that she achieves her noble goal.
Who is your gym crush? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
7 Foolproof Tips For Losing Fat
Most People Have Losing Fat Wrong
Most people are going about losing fat all the wrong way. I admit I once did too. But who’s to blame us? There are a multitude of resources out there telling you a bunch of different things.
It sucks to work your fingers to the bone and not see the results you want. Putting in countless hours in the gym and doing everything you can to have subpar results is not fun.
Imagine finally being able to lose the fat you want and getting the body you desire. Follow the 7 tips in this article, and you’ll be ahead of the curve and have a surefire way to build a lean, chiseled physique.
1. Caloric Deficit
Being in a caloric deficit is the MOST important thing to losing fat. It doesn’t matter how hard you work out, if you’re in a caloric surplus, you’re going to gain weight.
You can’t out-train a bad diet. PERIOD! You know the guys I’m talking about. They’re huffing and puffing on the treadmill and you see them in the gym pretty consistently yet they’re still fat.
If you’re wondering why it’s because they’re in a caloric surplus. They can work day in and day out on that elliptical but if they’re feasting every chance they get, they’re just going to be a hamster on the wheel.
Don’t be that guy!
2. Strength Train
If you’re the guy I was just talking about that’s going ham on the elliptical/treadmill every day, then you’re impeding your fat loss results.
Sounds crazy right?!?!
How can I be slowing down losing fat if I’m working hard and doing a lot of cardio?
Well, it’s simply because you’re not building muscle. You need to build muscle to speed up your metabolism. You see, the more muscle you have, the higher your basal (resting) metabolic rate.
This is the amount of calories you burn at rest. The higher your resting metabolic rate, the more calories you burn LITERALLY doing NOTHING.
How’s that for a magic pill.
So get off the treadmill and start lifting weights and strength training a few days a week. Just make sure you’re wearing the right shoes.
Work smarter, not harder.
3. Nutritional Targets
I’m a big believer in flexible dieting and still being able to eat like a king from time to time. But the ancient Greek had it right, “everything in moderation.” Most of your meals should be healthy and hitting certain targets based on your bio parameters.
Everyone will have different targets they should be aiming for. It depends on a number of factors – weight, body fat percentage, activity level, goal, etc.
As mentioned above, you’ll need to be in a caloric deficit to lose weight. So if your goal is to cut, then your calories and macros will be completely different then if your goal is to maintain your weight or gain mass.
Aside from hitting a goal caloric intake, you’ll need to make sure you’re consuming the proper macronutrients (protein, fat, carbohydrates) ratio.
I told you the three most important things you should do to lose fat, but the rest of these tips here are to help you get the most out of your fat loss journey.
4. HIIT Training
HIIT training stands for high-intensity interval training. You may have heard of it before. This is training at a very high-intensity for a short period of time followed by short rest periods.
Research has shown that these aides in fat loss.
On top of that, this training style is a great way to get a quick workout that builds both strength and endurance.
5. Sports
Playing sports is a fun way to burn calories without dreading every workout. Whether it’s basketball, tennis, boxing, etc. it doesn’t matter as long as it requires moving and is FUN!
Sports will also improve your athletic ability, agility, and coordination.
As an added bonus, sports builds your character and helps you connect with people.
Let’s go!
6. Walking
Walking has got to be the most underrated exercise. Not only is walking relaxing, but it burns calories and gets your heart rate up. Talk about a cheat code to exercising.
Another benefit of walking is that it’s a low-intensity exercise. That means you can do it on your rest day as a form of active recovery. (Just don’t tell your competition about your new way to burn calories while resting.)
*Protip: go on a walk with a friend, make a phone call, or listen to an audiobook. This will let you kill two birds with one stone. It also makes the walk go by way faster. Next thing you know, you’ve already been walking for an hour and have burned a few hundred extra calories. Be it connect with a friend or learn something new, walking is a perfect tool to add to your fat loss toolbelt.
7. Sleep
Everyone knows the importance of sleep, but few take it seriously. Sleep helps your body recover from all the work you’ve put it.
Sleep repairs your muscles and build them up quicker. Also, you have more energy to take on the day ahead of you and you’re less sore.
There have been studies that show that not getting enough sleep impairs your ability to lose fat.
Don’t take this lightly!
Conclusion
There you have it, 7 foolproof tips to losing fat. Apply all these tips (especially the first three), and you will 100% lose fat!
Follows us on Facebook and Instagram and leave a comment below letting us know some of the things you’re doing to lose fat!
6 Worthless Exercises You Don’t Need In Your Workout
These 6 exercises are worthless and a waste of your time.
Just like us humans, no two exercises were created equal. While there are exercises which are incredibly effective in targeting your muscles by recruiting a majority of the muscle fibers, some are a complete waste of your time.
The exercises listed in the article need a lot of practice to do correctly and some people might not have the patience to get the most out of them. While it is important to try new things that push and challenge your body – it’s also important to complete the exercises correctly. That’s why this list can be taken with a grain of salt depending on your experience level. For many, it will be better to perform a variation of these exercises or even avoid them completely.
If you’re still interested in taking on these exercises after reading this breakdown – it’s important that you promise yourself to do them 100% correctly or you’re just wasting valuable time that could be spent growing.
Tricep Dumbbell Kickbacks
Dumbbell kickbacks are a hard exercise to perform as you need to stick to a strict form to target your triceps effectively. To perform the kickbacks correctly, bend over and pull up your shoulder and elbow. Keep your elbow in a fixed place throughout the exercise.
Most people make the mistake of using momentum to swing the dumbbell back and forth and miss out on contracting their triceps. Performing the kickbacks on the cable pulley machine can prove better for most people.
Rear Delt Pec Deck Fly
Rear deltoids are a hard muscle to train as they are at your back and you can’t look at them while training. Posterior delts can also be one of the most stubborn muscles and can take a lot of hard work to develop.
Using the pec deck fly can recruit the relatively stronger muscles like the back and traps, and miss targeting the rear delts. If you’re a beginner, you’d be better off doing exercises like the incline bench rear delt flyes or the bent over rear delt flyes.
Straight Arm Lat Pulldown
Some exercises are only meant for the advanced lifters, and the straight arm lat pulldown is one of them. If done with an incorrect form, the straight arm lat pulldowns can recruit the shoulders and triceps.
Bend over at a 45-degree angle with a slight bend in your knees and hold the straight bar extension with an overhand grip. Lock your elbows and pull the bar towards your knees. Return to the starting position without bending your elbows.
Barbell Lat Pullovers
Many people confuse the lat pullovers with chest pullovers and vice-versa. To target the chest, you need to bend your elbows as you lower the barbell toward the floor and pull the bar closer to your chest while returning to the starting position.
In the back version of the exercise, you need to keep your elbows locked out throughout the movement. You need to mimic the motion of a straight arm lat pulldown to target your lats. The dumbbell version of the exercise is easier than the barbell version.
Barbell Upright Rows
The upright rows are performed to target your trapezius muscle. Most people let their egos get the better of them while doing the upright rows and use weights which they can’t lift to their shoulders.
Performing the upright rows on the cable pulley machine can be a good alternative for the barbell rows. Make sure you’re not using momentum by bending forward and backward to lift the weights.
Good Mornings
Hamstrings are another common weak muscle group for most people as they can’t be looked at in the mirror while training. Not being able to see them directly can make it hard to establish a mind-muscle connection with them.
Many people complain of lower back recruitment and not feeling anything in the hamstrings while performing the good mornings. If you’re a beginner, you should start off by performing stiff-legged deadlifts and leg curls.
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Which other exercises should have been on the list? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
Should You Train in the Morning or Evening?
Best Time For Working Out
If you’re into the fit lifestyle, chances are you’ve thought about this question at some point. Many people wonder if training at a particular time in the day can speed up their progress and get them to their goals faster.
If you’re looking for a simple answer to this question – there isn’t one. Whether you should train in the morning or evening for better results depends on various factors. Go through the factors mentioned below and see what time suits you the best.
Losing Weight
Most of the people who get a gym membership do so to lose weight. If you’re one of these people, several studies have proved that working out on an empty stomach (fasted cardio) can boost your fat-loss process.
Hormones are one of the most overlooked factors when it comes to physique transformation. Working out in the morning is great for people who want to lose body fat as testosterone (which fuels energy and muscle gains) soars in the AM.
Gaining Muscle
Meeting all your nutrition requirements is one of the most important factors in gaining muscle mass. Training in the evening can ensure that you’ve consumed enough calories and macronutrients to fuel your workouts and muscle growth.
Another great reason for the bodybuilders to train in the evening is that the cortisol levels (the muscle-eating hormone) climb by 75% in the morning, but normalizes at night. To support the argument of training in the PM, a study conducted by the Applied Physiology, Nutrition, and Metabolism showed that your anaerobic capacity is 7% higher during the evening workouts.
Sleep
Being able to get a sound sleep should be one of the most important considerations for choosing your training time as it aids in recovery and puts you on the fast track to goal achievement. Sleep is also one of the complicated factors as there are no clear winners here.
Researchers at Appalachian State University showed that people who lift at 7 am power down faster at night and produce more human growth hormone than evening trainers. On the other hand, the same study found evening gym time raises body heat like a warm bath and promotes sound sleep.
Work
Since most of the people who train are not professional athletes, their work timings have a major say in their workout schedule. If you work till late at night, you’ll have no other option than training in the AM.
Similarly, while you might not feel the best training late in the night (if you have a 9-5 job), you’ll have to make do with what you have. Whatever you do, you should not excuse yourself from working out due to a packed schedule – and your body will thank you for it later.
Lifestyle
Some people like to use the hustle mindset in their training, so they’ll wake up and workout long before the cock’s crow. And then some people like to train in the dead silence of the night.
The lifestyle aspect deals with figuring out if you are fine with giving up going out with your friends for dinner after work or whether you can stay motivated and energized for early morning workouts.
There is no one-is-better-than-the-other in this argument. You’ll have to figure out what works for you. We would encourage you to train at different times of the day for at least four weeks and settle on the time where you have the best workouts.
Are you an early gym lark or a weight room night owl? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.