Tag: FITNESS
Female Muscle Growth: Unleash Your True Potential
Traditionally, muscle and women haven’t gone together. The overriding view has been that muscle will make a woman look manly, less athletic, and less feminine. Thankfully, we are entering into a more enlightened age. Millions of ladies around the world have discovered the truth about what eating and exercising to add muscle to their physique can do for them. Building muscle can help women:
Improve their figure
Eliminate body fat
Improve aesthetics
Boost strength, self-confidence, and inner conviction
As a personal trainer, I’ve spent 35+ years introducing women to the benefits of muscle training and working with them to get serious about weight training and nutrition to create a toned, athletic, muscular body.
In this article, I lay out a complete beginner’s guide to female muscle growth.
Taking Stock
When you start on a journey, you need a roadmap. It’s the same thing with building muscle. That roadmap begins with an assessment of where you are starting from. To find that out, you need to take some vital statistics.
Take the following body measurements:
To do this, you’ll need a smart scale. You can pick up a good one for around $80. These scales pair to a phone app to provide you with important data, including your lean body mass and body fat percentage.
To take your body measurements, you will need a tape measure.
Measure the following body parts:
Upper arm (flexed)
Chest
Stomach (around the belly button)
Hips
Mid Thigh
Take these body measurements once every week to assess your progress. Be aware, though, that you will be reshaping your body by both losing fat and adding muscle. Because muscle is heavier than fat, you may not lose as much weight on the scale as expected. The key parameters to focus on are your body fat percentage and lean body mass.
How Should Women Train?
The idea that women are delicate beings persists. As the saying goes, they are the weaker sex – the rose to the man’s thorn. Men are meant to be the strong ones. It may be sexist and stereotypical, but it’s still stuck in our collective mindset.
That’s why you can still walk into any gym and see the racks of heavy iron on one side, all dark and imposing – and then the tiny, cute pink dumbbells on the other. That’s the women’s side. Well, it’s time to blast the notion that men and women, with the same goal, need to train differently out of the water once and for all.
Muscle is Muscle
Women do not need to train differently than men to build muscle. Until one of us – men or women – starts restructuring our cell’s molecular composition or growing new types of muscle fiber, we all need to train in the same manner. You see, whether a muscle belongs to a man or a woman, it will react to stress in the same way. It will need the same type of stimulus to grow, the same form of fuel to repair itself, and an identical amount of rest to recuperate. So, fundamentally men and women should train the same.
Differing Goals
Weights are a tool. What we want to achieve from the tool will dictate how we use it. Some female weight trainers desire muscular size and strength gains, while others are after a toned, shapely look. Those goals require different workout plans.
For size and strength, you’ll train super heavy with lots of sets to failure and relatively low reps. Those more intent on defining and shaping the muscle should perform sets in the 8-30 rep range and include isolation exercises. Notice, though, that it is the goal and not the gender that determines the nature of the weight training. After all, there are many women out there who do desire larger, stronger muscles. These women will train just like men to achieve their goals.
Meet Your Muscles
The first step toward adding lean muscle mass to your body is to become aware of the different muscles that make up your amazing body.
Here’s an overview:
Shoulders
The shoulders consist of three muscles — the front, side, and rear deltoids. The shoulders pull the humerus (upper arm bone) out to the side (middle delt), out to the front (front delt), and behind the body (rear delt). Here are shoulder workouts for designed for women.
Chest
There are two parts to your chest muscles — the pectoralis major and minor. The pec major sits on top of the pec minor. The main job of the chest is to push your arms away from your body and towards its center line.
Trapezius
The trapezius, or traps, is a kite-shaped muscle that covers the area from your neck to the mid-spine. It allows the scapular bones to move up and down and in and out.
Latissimus Dorsi
The latissimus dorsi (or lats) is a large muscle that originates at the ribs and inserts at the top of the humerus. Well-developed lats give a pleasing ‘V’ shape to the torso.
Erector Spinae
The erector spinae are the muscles at the base of the spine. They run all the way from the pelvis up to the neck. Its main job is to extend or pull back the spine.
Biceps
The biceps are a two-headed muscle. Their main function is to flex the elbow, bringing the wrist up towards the shoulder. They also assist in wrist supination. Here are three arm workouts specifically designed for women.
Triceps
The triceps, at the back of your upper arm, is a three-headed muscle group. All three heads originate at the shoulder joint and insert on the elbow. The job of the triceps is to straighten the arm through elbow flexion. It is the antagonist (opposite) muscle to the biceps.
Abdominals
The abdominals are a flat muscle band covering the lower front torso. These muscles allow for flexion of the torso, bringing the chest toward the knees.
Quadriceps
The quadriceps comprises four heads, which run from the hip/pelvis to the knee. These muscles combine to perform flexion and extension of the knee, as well as lateral and medial rotation.
Calves
Two muscles make up the calves — the gastrocnemius, which flexes the ankle, and the soleus, which assists in that ankle flexion.
Glutes
There are three parts to your glute (butt) muscles — the gluteus maximus, gluteus medius and gluteus minimus. These muscles combine to allow for hip extension, abduction, and rotation. Additionally, here are three glute workouts specifically tailored for women.
Hamstrings
The hamstrings are sometimes known as the leg biceps. That’s because they do the same job as the biceps, which is to flex and extend the limb’s joint — in this case, the knee. It is the antagonistic muscle group to the quadriceps.
How to Get More Out of Your Muscle Growth Workouts
Building muscle is hard work, and it’s even harder for women than it is for men. That’s because they have less testosterone coursing through their veins. If you want to be successful, you need to be totally locked in when you are on the gym floor. Here are five training tips to help you optimize your workouts:
1. Get Rid of Distractions
When you are in the gym, you need to be in the moment with what you are doing. Every distraction needs to be eliminated so that you can focus like a laser beam on the movement that your body is undergoing.
That means the gym is not a place for your smartphone, social chit-chat, or daydreaming about what you’ll do on the weekend. Leave that to the wannabes who will be spinning their wheels for the next five years.
You also have to turn off the negative voice inside your head that is constantly telling you that you can’t do what you intend to do. We all have that voice. It’s the ones of us who can quash it who are the ones who make real gains. When you can override the voice that tells you to bail out of a set because you could be late for the next appointment or overtrain, you can push your set to the required limit.
2. Two Key Body Position Changes
The positioning of your elbows and your sternum is something that most weight trainers don’t really think about. However, they are vital to optimal performance. Rather than starting a lift with rounded shoulders, think about pulling your shoulders back and extending the chest. You can do this by pulling the shoulder blades back and together while also lifting the sternum.
When you are performing any pulling type of resistance exercise, don’t think about pulling with your hands. Rather focus on pulling from the elbows so as to bring them back and behind your torso. Consider your hands and forearms simply to be the hooks that connect your elbows to the resistance.
4. Put Yourself on the Clock
You’ll recall that earlier I stated that the gym floor is no place for your smartphone. The exemption to that rule is that you can utilize the stopwatch function on your phone to increase the intensity of your training. Of course, you can only do this if you have the discipline not to use any of the social media features of your phone while you’re training. If you can’t, go out and buy a simple stopwatch!
The first thing you can do with your stopwatch is to limit your rest between sets. This could be 30, 60, or 90 seconds, according to your training goals, but the key is to keep it consistent.
You can also use your stopwatch on finishing exercises in order to get the most out of your body-part training. For example, let’s say that you’ve come to the end of your shoulder workout.
Set your stopwatch for 60 seconds and then grab a relatively light pair of dumbbells and hold them out at a 45-degree angle from your body as the stopwatch counts down for 60 seconds. As soon as your time is up, start pressing the weights overhead. Your goal is to get to 50 reps, but you won’t get there. Let’s say you get to 29 reps and then can’t do another one. Now you have to immediately go back to that static hold but this time for 30 seconds. Once that is done, continue your pressing reps. If you get right through to 50 reps, then you are done. But if you fail before 50, you have to do another 30 seconds hold before continuing.
This is a great finisher that can be adapted to any body part.
4. Minimize Energy Links
Many lifters are losing out on a lot of their strength potential by inadvertently causing energy leaks. Often these occur through the core area. In effect, they steal away from the upward-lifting power you exert by using it for horizontal bracing.
You can easily overcome this problem by bracing or tightening your core on every repetition that you perform. You can do this by pulling your lats down while tightening your abs and squeezing your pectoral muscles.
Another important cue that will allow you to stop energy leaks is to forcefully squeeze your glutes at the top of a rep. This will ensure maximum stability.
5. Descending Sets
Descending sets are a great way to extend a set to eke out the last bit of possible movement from the target muscle. It involves performing a set number of reps with a given weight, then dropping the weight slightly, and going for the same number again. Repeat this process for four or five drops until you are working with half of your original weight (though it will feel like twice as much).
As an example, consider the standing overhead shoulder press. Stand in front of a dumbbell rack and grab a pair that will allow you to get a good six reps. Perform your set and then
re-rack the weight. Immediately pick up the next pair and rep out another six reps. Keep going down the rack for another three drops without any rest. Your delts will be on fire, and your gains will be guaranteed.
What Really Happens When You Work Out?
You’re at war with the weight when you’re in the gym. You imagine that the weight is mocking you, laughing at your inability to lift it. So, you throw yourself against it with maximum intensity. You leave nothing on the gym floor. When you walk out of there, your muscles are quivering and pumped to the max.
And, yet, you haven’t built one ounce of muscle.
In fact, you’ve done just the opposite. Your intense training has broken your muscles. The immense challenge of lifting all that weight has caused minute tears in their
fiber. When you walk out of the gym, you are in a catabolic (muscle-depleting) state.
It’s what happens after the workout that determines whether or not you build any mass. That’s because growth happens during the recovery phase, not during the training phase.
The Importance of Recovery
Your workout has paved the way for muscle growth. What is needed now is muscle recovery, which involves re-feeding, resting, and recuperating. By doing these things, you can
repair the microfiber damage that has been done to the muscle fiber. If you provide it with the correct nutrients and sufficient recovery time, your muscle will grow bigger and stronger.
If you don’t recover sufficiently, however, the opposite will happen. Rather than getting bigger and stronger, your muscles will get smaller and weaker. That’s because you won’t be giving it
the opportunity to repair the damage you’ve inflicted upon it during your workout.
Here are four tips to help you to optimize your workout recovery:
Know When to Stop
We’ve all heard the phrase, “No pain, no gain,” right?
Well, many trainers lack the experience to understand the difference between beneficial muscle extension and contraction pain that engorges the muscle cell with blood and lactic acid and the pain that is actually harming their body.
As a result, they slip into an overtrained state, which dramatically impairs their recovery ability.
You don’t want to push your body to the limit in every single workout. Sure, there’s a place for taking your training to the limit, but there’s also a place for pushing just a little beyond your comfort zone.
Make it your goal to do a little bit more than you did last workout, not to destroy the muscle.
Take Stretching Seriously
Most people who work out don’t take stretching seriously. If they do it at all, it’s usually just a few seconds that mimics the exercises they’re about to do. Stretching, though, is an important part of the muscle-building and recovery equation.
A stretched muscle is a more flexible muscle. Stretching the muscle allows you to perform your exercises through a complete range of motion. However, stretching after your workout is even more important.
During your training, you have built up a great deal of muscular tension. Incorporating stretching as part of your cool-down routine will reduce this tension while lessening post-workout muscle soreness.
Improve the Quality and Quantity of Your Sleep
Sleep is an underrated part of recovery. Yet, it is the period when the vast majority of the muscle recovery process occurs.
When you get 7-8 hours of quality sleep each night, your body can go to work to repair and rebuild muscle tissue that has been broken down during your workout. It can do this more effectively because it doesn’t have to carry out the myriad of other daytime functions it is called upon to perform.
During deep sleep, two vital muscle-building hormones are released at maximum levels. These two hormones – testosterone and growth hormone – will greatly boost the muscle repair process.
For the effects of sleep to provide maximum recovery benefits, you need to stick to a regular night-time schedule that gives you 7-8 hours of sleep each night. Take a slow-release casein protein supplement 30 minutes before bed to provide your muscles with the required nutrients for cell repair.
Stay Hydrated
Your entire body performs better when you drink water. You will be able to absorb nutrients more quickly and effectively, which will help you get crucial amino acids into the muscle cell more quickly.
Aim to drink half a gallon (around 2 liters) of water daily.
Nutrition for Female Muscle Growth
What you eat is the most important factor for adding muscle to your body. Food provides the nutrients that fuel your muscle cells and the building blocks to create new muscles. All the training in the world will not bring results unless it is supported by sensible, quality nutrition.
Macros
Food has three main, or macro, nutrients — protein, carbohydrates, and fat.
We measure the energy in foods in calories. There are four calories in one gram of protein and carbs and nine calories in one gram of fat.
All three of the macros are needed by the body. When it comes to building muscle, however, the most important macro is protein. Proteins are made up of amino acids, which are the building blocks of muscle tissue. Carbohydrates are also important as they provide the energy to fuel you through your workouts.
We suggest the following macronutrient ratio:
50% carbs
30% protein
20% fat
Focus on lean protein sources:
In terms of carbohydrates, concentrate on green leafy vegetables, starches such as sweet potatoes and yams, rolled oats as well as fruits like bananas and apples.
Supplements for Female Muscle Growth
Working out places a lot of stress on the body. To meet those demands and undertake the needed bodily repair and recovery, you need more nutrients than sedentary people. Even when you are following a healthy, balanced diet, there are several nutrients you probably won’t get in sufficient quantity to meet your body’s needs. That’s where supplements come in.
Here are seven proven muscle-building supplements that you should consider:
1. Beta-Alanine
During your workout, when insulin levels are high, beta-alanine rushes into the muscle fiber, where it combines with the amino acid histidine to form carnosine. Carnosine helps buffer the acidity level inside muscle fibers so they can contract with more strength for longer periods.
Research shows that supplementing with beta-alanine increases muscle strength, power, and endurance. [1]
Ideal dosage for females: 2-4 g
2. Creatine
Several studies have shown that creatine can improve power and strength when combined with resistance training. It delivers the extra phosphocreatine your body needs to restore its ATP (adenosine triphosphate) stores. ATP is the body’s main energy source. Yet, after around 10 seconds of intense exercise, your body will exhaust its ATP supplies. Creatine will provide the boost you need to complete those last couple of muscle-stimulating reps. [2]
Many people choose to take their creatine separately from their pre-workout.
3. Tyrosine
The amino acid tyrosine has been clinically proven to increase training endurance without any jittery side effects. It also improves stamina and focus. The body uses it as a precursor to the key neurotransmitters epinephrine and dopamine. [3]
Ideal dosage for females: 1-3 g
4. B Vitamins
The B-complex vitamins, especially B6 (pyridoxine) and B12 (cobalamin), are vital for the body’s energy-producing process. Their main job is to convert food into energy. Other B-complex vitamins to look out for are thiamine (B1), riboflavin (B2), niacin (B3), and folate (B9). [4]
Ideal dosage for females: B6 (50-100 mg); B12 (50-400) mcg [micrograms]
5. Caffeine
We all know that caffeine is a powerful central nervous system booster. However, the voluminous research on the world’s most popular stimulant has also been shown to be a powerful strength and muscle builder and a blunter of muscle pain. Look for the anhydrous form of caffeine, which has been shown to be the most effective. Be sure to stay under the maximum recommended dosage to avoid a dramatic energy crash and jittery reaction. [5]
6. Citrulline
The body takes citrulline and converts it into arginine. It then becomes nitric oxide (NO). To achieve a pump in the gym, you need to boost your NO levels. NO is a vasodilator that expands the blood vessels to allow more blood to surge into the muscle.
Taking citrulline before arginine will boost the body’s blood levels of arginine. Arginine taken directly will see a lot of it taken up by the intestines. [6]
Ideal dosage for females: 3-6 g
7. Arginine
Arginine converts directly to nitric oxide in the bloodstream. To get as much arginine as possible, look for alternatives to L–arginine as arginine-AKG or arginine-HCL. [7]
Ideal dosage for females: 3-5 g
6 Myths About Women & Weights — Busted!
Weight training has come a long way in the last few decades. Years ago, even men were told that lifting weights would make them slow and muscle-bound; that athletes would lose their edge; and that, really, there was very little benefit to the whole thing.
Today, we know that none of those things are true! But when it comes to women and weights, many myths still prevent women from getting the figures they want in the gym.
It’s time to set the record straight once and for all with six of the most common misconceptions about women, weight training, and muscle.
1. Weight Training Will Make Women Look Masculine
Dana Linn Bailey via @danalinnbailey
Let’s get this right from the outset: women will never develop the muscles of a man unless they take a whole lot of artificial testosterone (i.e., steroids). Women simply do not have enough of it naturally. Testosterone, the main driver of muscle growth, is a male hormone, meaning women have between 90 and 95 percent less of it than a guy.
The result of lower testosterone levels is that women will have to work very hard and with a lot of determined focus to add every pound of muscle to their bodies. They won’t get bulky by accident!
The great thing about weight training is that it is a tool that allows you to shape your body the way you want. If you want to achieve a slightly bulkier body like Dana Linn Bailey, you can do that. However, if your goal is to end up with a lean, athletic body like three-time Bikini Olympia champion Ashley Kaltwasser, then you can do that, too!
2. Women Should Train Differently From Men
Of course, there are some major anatomical differences between men and women. When it comes to our skeletal muscles, however, we are pretty much identical. There are obviously differences in muscle size, and women have more slow-twitch muscle fibers than men. However, men and women have the same muscle insertion and attachment points, and the fibers travel in the same direction. That’s all that counts when it comes to working out with weights.
Take the quadriceps muscles. You have four of them (hence the name). So does every guy. All four of those quad muscles attach and insert in the same places. That means the exercises that will best strengthen and build the quadriceps for you are the same ones that will strengthen and build the quadriceps for a guy.
The same thing goes for every muscle in your body.
Bottom line: The same exercises are needed for women and men to get bigger and stronger muscles.
3. Olympic Lifting is Too Dangerous for Women
Olympic lifting mainly refers to two specific lifts;
There are several variations of these two moves, which are done in the gym. They are all functional compound movements that will make you get strong fast. They will also help you burn off body fat and improve your muscular and cardiovascular endurance.
Olympic lifting can be dangerous, but so can running on the treadmill. So long as you learn the proper technique, warm up properly every time, and progressively increase your resistance, you will benefit immensely by adding Olympic lifts to your routine. Start with just an unloaded bar and go from there.
4. Women Should Use Light Weights & High Reps to Get Toned
There’s no such thing as ‘toning’ a muscle. There is only making it stronger, bigger, and more defined. As we have already discovered, working on your nutrition is key to getting defined muscles. Calorie-burning exercises like full-body compound strength training workouts will also help remove body fat and enhance your muscular definition.
Light weights are beneficial as part of a complete weight training program. Your body has two types of muscle fiber: fast twitch and slow twitch. Doing high reps (as high as 50 reps) and low reps (as low as 6 reps) will help you develop all of your muscle fibers. But concentrating on high reps in the belief that it will get your muscles more defined is a myth that needs to be buried once and for all!
5. Stick to the Treadmill to Get Lean
Getting lean includes:
Stripping off body fat
Developing muscle
When it comes to removing fat from your body, 75 percent of your results depend on what you put in your mouth. To lose fat, you must create a caloric deficit, which requires eating fewer calories daily than your body burns.
You also need to expend more energy throughout the day. The best form of exercise to do that is debatable, but one thing is certain: weight training helps remove fat while strengthening and building muscle. Walking, or even running, on the treadmill will not build muscle.
A smart training plan will combine strength training with a high-intensity form of cardio training called HIIT — exactly like you’ll find in my FitQueen Challenges.
6. Older Women Should Avoid the Weight Room
Nothing could be further from the truth!
A plethora of research over the last few years is establishing strength training as the most important thing people over 50 can do to turn back the signs of aging. In the past, the few seniors who discovered the benefits of strength training in these studies did so as part of their rehab program after an injury or accident. We now know that proactively beginning a strength training program in your 40s or 50s can help prevent accidents or injuries from occurring in the first place.
Studies conducted over the past decade have shown that regular strength training can significantly reduce the symptoms of the following age-related conditions:
Arthritis
Poor balance
Diabetes
Osteoporosis
Obesity
Back pain
Breathing problems
Depression
Dementia
In addition to making you far less likely to suffer from these and other health conditions, strength training will make you more functional in your everyday tasks.
And don’t think that just because you’re in your 60s or 70s, you need to stick to the baby weights. Your muscles, joints, and bones will respond just as well to heavy weights as those of a 20-year-old!
Wrap Up
The days of women working out with pretty pink weights to ‘tone’ their bodies are over. Today’s woman wants an athletic, muscular, lean physique, and she knows that she’s got to get serious in the gym to get it.
In this article, we’ve discovered that you have to train just as hard and heavy as the guys to build muscle. We’ve also seen that what you eat matters. Focus on lean proteins, complex carbs, and the key supplements we identified. Train consistently, eat smartly, and focus on recovery and you will steadily add the lean muscle that you desire.
References
Derave W, Ozdemir MS, Harris RC, Pottier A, Reyngoudt H, Koppo K, Wise JA, Achten E. beta-Alanine supplementation augments muscle carnosine content and attenuates fatigue during repeated isokinetic contraction bouts in trained sprinters. J Appl Physiol (1985). 2007 Nov;103(5):1736-43. doi: 10.1152/japplphysiol.00397.2007. Epub 2007 Aug 9. PMID: 17690198.
Cooper R, Naclerio F, Allgrove J, Jimenez A. Creatine supplementation with specific view to exercise/sports performance: an update. J Int Soc Sports Nutr. 2012 Jul 20;9(1):33. doi: 10.1186/1550-2783-9-33. PMID: 22817979; PMCID: PMC3407788.
Ipson BR, Green RA, Wilson JT, Watson JN, Faull KF, Fisher AL. Tyrosine aminotransferase is involved in the oxidative stress response by metabolizing meta-tyrosine in Caenorhabditis elegans. J Biol Chem. 2019 Jun 14;294(24):9536-9554. doi: 10.1074/jbc.RA118.004426. Epub 2019 May 1. PMID: 31043480; PMCID: PMC6579467.
Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy–A Review. Nutrients. 2016 Jan 27;8(2):68. doi: 10.3390/nu8020068. PMID: 26828517; PMCID: PMC4772032.
Fisone G, Borgkvist A, Usiello A. Caffeine as a psychomotor stimulant: mechanism of action. Cell Mol Life Sci. 2004 Apr;61(7-8):857-72. doi: 10.1007/s00018-003-3269-3. PMID: 15095008.
National Center for Biotechnology Information (2023). PubChem Compound Summary for CID 9750, Citrulline. Retrieved May 14, 2023.
McConell GK. Effects of L-arginine supplementation on exercise metabolism. Curr Opin Clin Nutr Metab Care. 2007 Jan;10(1):46-51. doi: 10.1097/MCO.0b013e32801162fa. PMID: 17143054.
Losing 50 Pounds in 6 Months: Tips and Tricks To Achieve Your Weight Loss Goals
Most people join a gym or start dieting to lose weight. However, most of these folks quit the fitness lifestyle before meeting their weight loss objective. There are several reasons for these weight loss lapses.
Failing to set a weight loss goal is one of the biggest reasons most people never make progress. You must have a definite objective and a plan to achieve it before you embark on your fitness journey.
Ask a newbie in your gym about their fitness goal, and they probably reply with ‘lose weight’ or ‘build muscle.’ However, these goals are too vague to set you on the right path. Your fitness goals must be more actionable and specific to push you in the right direction. For example, you must switch from ‘lose weight’ to ‘lose 50 pounds in six months.’ The new goal is specific, measurable, attainable, relevant, and time-bound.
The new goal gives you the exact amount of weight you must lose in a particular period. Before we go any further, let’s take a step back. Most dieters have no idea what to expect from a weight loss program. They know they need to lose weight but are unsure of what is attainable.
Tell a newbie exerciser that he must lose 50 pounds in six months, and they will look like they’ve seen a ghost. In this article, we will give you 23 tips for losing 50 pounds in six months. Additionally, you’ll learn about how much weight you should aim to lose safely in a given period. There is a lot to cover, so sit tight and read on.
23 Tips For Losing 50 Pounds in Six Months
Losing 50 pounds in 26 weeks might sound impossible to people struggling with weight loss. However, it is entirely possible with the right approach. Here are the 23 tips for weight loss that will help you see the needle budge in the right direction:
Set Realistic Goals
Most people falter on the first step of their weight loss journey as they have no clue about setting an achievable goal. Some people start exercising without a specific goal, whereas others begin with a vague objective.
Your weight loss goal should be realistic, objective, and actionable. Trying to lose too much weight too soon will lead to disappointment, and most people in this category drop off their weight loss journey as they are overwhelmed with the big numbers staring them in their faces.
You must break your main objective into smaller goals to make your weight loss journey less intimidating. Furthermore, checking smaller goals off your list each week will work as positive reinforcement and keep you motivated.
Related: Weight Loss Target Date Calculator
Run a Calorie Deficit
You must enter a calorie deficit to shed excess weight, meaning you have to burn more calories daily than you consume. However, most people have no idea how many calories they should cut out from their diet to lose the spare tire.
It is believed that you can lose a pound weekly if you cut 500 calories from your daily diet. Similarly, reducing 1,000 calories from your diet will help you lose two pounds each week. The Centers for Disease Control and Prevention recommends limiting your daily calorie cut to 1,000 kcal to keep your weight loss journey gradual, steady, and sustainable. [1]
Cutting 1,000 calories from your daily diet will help you lose 50 pounds in 25 weeks (2 kcal X 25). Notably, six months roughly consist of 26 weeks, meaning you can safely lose 52 pounds in half a year. This proves that our goal of losing 50 pounds in six months is attainable and safe.
Notably, you don’t have to cut 1,000 calories exclusively from your diet to enter a deficit. If this was the case, losing two pounds every week would be near impossible for folks consuming 2,000-2,500 kcal daily.
To achieve the 1,000-calorie deficit, you should cut 500 calories from your diet and burn the remaining 500 calories through an exercise program. This is why following an effective diet and exercise program is a must for achieving your weight loss goals.
Nutrient-Dense Foods
You must follow a personalized diet program to meet your weight loss goals. Plus, your diet should consist of nutrient-dense whole foods as they are rich in vitamins, minerals, and fiber, which keep you feeling full throughout the day.
Depending on your dietary preferences, your meals should comprise veggies, fruits, grains, non-starchy carbs, and a source of lean protein. Furthermore, you must reduce your sugar intake to limit visceral fat buildup.
Controlling your portion sizes can help ensure you don’t overshoot your calorie intake goals. Invest in a food scale or measuring cups to ensure you eat the correct portions of each food. Additionally, switching to smaller plates and bowls can help curb the risk of overeating.
You must also develop the habit of reading nutrition labels before buying packed foods. It will ensure that you only buy foods that fit your macro goals and stay away from ‘dirty calories.’ Whole foods are generally lower in calories than processed and junk foods, making them a perfect fit for your weight loss journey.
Calculate Your BMR
The role of basal metabolic rate (BMR) is often overlooked in a weight loss program. BMR determines the calories your body needs to accomplish its most basic (basal) life-sustaining functions. BMR is often used interchangeably with resting metabolic rate (RMR).
Your BMR depends on multiple factors, including age, body size, amount of lean muscle tissue, gender, genetics, etc. According to the BMR calculations, a 25-year-old, 180-pound, 5-foot-10-inch male burns 1,910 daily calories when not working out or moving around.
To lose a pound of body weight weekly, this individual will have to cut 500 calories from his diet, meaning he’ll be consuming 1,410 daily calories. Furthermore, if this individual wants to shed an additional pound, he should burn an extra 500 calories during an exercise regimen.
Alternatively, you could determine your average daily calorie intake using a calorie-tracking app, such as MyFitnessPal, by analyzing your calorie intake for the last five days. Once you have your average calorie intake number, deduct 500 calories from your diet by reducing your serving size across all meals or skipping a meal. This will help you lose a pound of body weight weekly.
Remember, everyone is built differently and responds to different stimuli uniquely. Finding the right amount of calories to cut from your daily routine might require some trial and error.
Related: Weight Loss Calculator
Reevaluate Your Macros
Understanding the three macronutrients (carbohydrates, proteins, and fats) is a must for fitness enthusiasts. You must limit your carb and fat intake during a weight loss program and follow a protein-rich diet.
Notably, many people consider carbs their arch-enemies in a weight loss program. However, cutting out carbs entirely from your diet will be a blunder as your body relies on glycogen (which comes from carbohydrates) as its primary energy source.
Minimize the intake of refined carbohydrate foods such as white bread, white rice, pasta, baked goods, sugary drinks, sweets, and junk food. You must consume at least 130 calories daily to maintain your overall health and performance. [2]
According to a study, your macronutrient split should be between fat (40%-20%), carbs (35%-65%), and protein (25%-15%) to promote weight loss. [3]
Exercise
Although exercising is not mandatory on a weight loss program, working out three to six days a week can help speed up your results. A 150-pound individual can burn around 500 calories in about 40 minutes if they maintain a 12-minute mile pace (5 mph).
You must include cardiovascular and strength training into your training regime for optimal weight loss results.
Cardio
Your training sessions should consist of aerobic and anaerobic workouts to optimize weight loss. Furthermore, HIIT workouts (high-intensity interval training) are incredibly effective at burning calories. They are also usually shorter than conventional cardio workouts, making them an excellent fit for people with busy schedules. [4]
Strength Training
Many people leave gains on the table by staying away from the free weight section during their weight loss program. Strength training helps burn calories during a workout and increases your metabolic rate, which enables you to burn more calories throughout the day, even when you’re physically inactive. [5]
Check Out: Calories Burned Running Calculator
Hire a Nutritionist and Personal Trainer
Contrary to what most people think, designing a diet program falls out of the scope of practice for a certified personal trainer. While a personal trainer can help you with a personalized training plan according to your physical fitness levels, limitations, and goals, you must seek a registered nutritionist’s help for a customized diet plan.
You could ask your trainer for a dietitian’s reference. The nutritionist and trainer can work together to streamline your training and recovery program and maximize your output.
You could design a training and diet program on your own; however, it will require significant trial and error. Hiring a nutritionist and trainer can help save you a tremendous amount of time, effort, and money in the long run.
Furthermore, a personal trainer can help you build a solid training foundation by teaching you the correct exercise form, which can lower your risk of injury.
Lifestyle Changes
Your weight loss program should not be limited to your diet and training program. Losing 50 pounds in six months demands a lifestyle change. You must make healthier choices in every aspect. For example, always take the stairs instead of the elevator, eat more vegetables and fruits in each meal, and go to bed on time each night.
You should also clear out all the junk food from your kitchen cupboard. Remember, what is in the cupboard, will eventually end up in your stomach. Minimize the chances of going off track by snacking on junk food.
Furthermore, you must keep moving throughout the day. Schedule a 5-10 minute walk break every couple of hours. Setting a 10,000 daily step goal can push you to walk more throughout the day. Notably, 10,000 daily steps can be a little overwhelming for most people; you could start with a 5,000-step goal and slowly build on it.
Hydrate
Water is your best friend on a fat loss program. During your cardio exercises, you’ll lose a lot of water through sweat, increasing your risk of dehydration. You must drink at least a gallon of water throughout the day to keep yourself hydrated.
It also has several other benefits, such as regulating your body temperature, protecting your tissues, spinal cord, and joints, helping excrete waste through perspiration, urination, and defecation, improving digestion and blood oxygen circulation, boosting cognitive function, and enhancing skin quality.
Furthermore, drinking water throughout the day will keep you feeling satiated, which will reduce your probability of feasting on junk food. You should drink a glass of water before meals when you feel extra hungry, as it will help curb your appetite. [6]
Stay Away From Fad Diets
The fitness community regularly witnesses new fad diets that promise mind-boggling results. Some of these diets include the boiled egg diet and the cabbage soup diet.
Fad diets rapidly gain popularity, but they are equally quick to disappear. Since these diets encourage extreme dietary choices, some people believe that fad diets can help them achieve their weight loss goals faster.
Most fad diets claim extraordinary results; however, they have little to no scientific evidence backing them. Sticking to a fad diet can not only lead you to a weight loss plateau, but it can also cause chronic health issues as these diets comprise restrictive and imbalanced eating patterns, such as eliminating entire food groups or severely limiting calorie intake. Plus, the weight loss achieved through fad diets is often not sustainable.
You must only follow a diet protocol with scientific research supporting it and a proven track record.
Fasting
Fasting is one of the best ways to enter a calorie deficit and lose weight. The rise of intermittent fasting has breathed new life into fasting. Intermittent fasting involves cycling between periods of fasting and eating. [7]
You could choose between several intermittent fasting (IF) protocols depending on your preferences and schedule. The 16/8 method is the most popular IF schedule; it involves fasting for 16 hours daily and eating during the remaining eight hours.
Besides its weight loss benefits, intermittent fasting can improve insulin sensitivity, help fight against chronic inflammation, improve heart health, boost cognitive function and immunity, and reduce the risk of cancer.
In contrast to the typical diet programs that dictate what you should and shouldn’t eat, an intermittent fasting program focuses on your eating schedule. Although your dietary choices aren’t restricted on an IF plan, you should stick to healthy dietary choices to speed up your weight loss progress.
Do Not Starve
In defiance of popular opinion, you aren’t supposed to starve yourself on a weight loss program. Going too harsh on yourself during a diet can lead to developing a negative relationship with food, where you might experience feelings of guilt, shame, anxiety, or fear related to food and eating.
A negative relationship with food can have the opposite effects on your weight loss progress as it can result in a pattern of disordered eating habits such as binge eating, purging, or using food as a coping mechanism for emotional stress. Further, it can have negative consequences on your physical and mental well-being.
Starving can also hamper your performance in physiological and psychological tasks as it can leave you feeling weak, drained, and exhausted throughout the day. Even on a weight loss program, you should eat small but regular meals throughout the day if you are not following a fasting protocol.
Plan Your Meals Ahead of Time
Leaving your meals to chance is a sure-shot way of falling off track on your weight loss journey. If you want to lose 50 pounds in six months, planning at least a week’s worth of meals in advance will help minimize your risk of giving in to cravings and sticking to your diet. It also saves you the stress of coming up with meal ideas on the fly.
Planning your meals helps you meticulously break down your calorie goal into an ideal macro split. On the other hand, if you enter a restaurant feeling insanely hungry, you’ll probably end up ordering the most unhealthy dish on the menu. Remember, you must control your environment and not be controlled by it.
Plus, planning your meals can save time and money by reducing the need for last-minute meal decisions. It allows you to buy your food in bulk, significantly reducing your grocery bill. Not to mention, it also minimizes food wastage.
Reduce Stress
Chronic stress is one of the biggest factors behind weight gain. Stress increases cortisol production in your body, leading to increased body fat stores.
Many people resort to eating unhealthy and binge eating junk food when stressed, leading to a bulging waistline.
If all this isn’t enough, chronic stress increases your appetite and can interfere with your sleep. It can also lead to decreased physical activity, contributing to weight gain and difficulty losing weight.
Exercise, meditation, and yoga are some of the best ways to manage cortisol levels, combat stress, and improve overall health and well-being. Seek a medical professional’s help if you cannot control your stress levels with these three methods.
Supplements
Adding a fat-burning supplement to your routine can help speed up your weight loss progress by increasing your metabolism, suppressing your appetite, boosting the fat-loss process, and blocking dietary fat absorption.
Notably, the effects of a fat-burning supplement can change depending on its ingredients. You must thoroughly analyze a supplement’s ingredients before making a purchase.
Whey protein supplements can boost your metabolism and curb your appetite by keeping you feeling full throughout the day. Furthermore, protein supplements will ensure you don’t lose muscle mass during your weight loss program.
Natural supplements, such as caffeine and green tea extract, can also help expedite your fat loss progress. Plus, caffeine can temporarily boost your metabolism by up to 16% over one to two hours, which can help burn more calories. [8]
You must consult your healthcare provider before starting a new supplement. Also, you should favor natural fat burners over synthetic formulas to ensure safe weight loss and that the weight doesn’t come back on shortly after stopping the supplement.
Cheat Meals
If losing weight was easy, flabs would be a thing of the past. Most people start craving junk food a few days after starting a weight loss diet. When discussing a weight loss diet with a newbie, their first questions usually revolve around permitted weekly cheat meals.
Although six months is a long time, you must stay away from cheat meals to achieve your goals and avoid derailing from your weight loss journey.
Plus, if you do eat a cheat meal, you must account for its calories. Deduct the excess calories you consumed in your cheat meal from your weekly calorie goal. Since eating a cheat meal on this program can be a hassle, we recommend avoiding junk food until you meet your objective. Cheat meals can also increase your cravings as calorie-dense, highly palatable foods can stimulate your brain’s reward centers.
Sleep
Sleeping seven to eight hours gives your body enough time to recuperate, helping you shed excess weight. Getting a good night’s sleep is especially important for exercisers and folks with a hectic schedule.
It is no secret that getting adequate sleep each night can help you wake up feeling fresh and energized. Focusing on your recovery will help you perform better in your workouts and reduce your risk of injury.
Sleep deprivation can increase cravings for unhealthy foods, resulting in overeating and weight gain. There is a high probability that you will end up at your favorite fast-food restaurant for dinner if you are fatigued because of a lack of sleep.
Furthermore, a lack of sleep can spike ghrelin levels (hunger hormone) in your body and decrease leptin levels, which can increase your appetite and make it harder to lose excess weight. Besides the hunger hormones, sleeping for seven to eight hours daily can improve your body’s hormone balance.
Alcohol
Alcohol can be detrimental to your weight loss journey. It is packed with empty calories, meaning alcohol has no nutritional value, and the calories you consume through alcohol will end up as body fat.
Alcohol can increase your appetite. Not only that, it makes it harder to resist unhealthy food choices, leading to overeating. This is one of the reasons why you’ll never see grilled chicken breast as a bestseller in a pub. Fries, pizzas, and beer are a match made in heaven — the unhealthy kind.
Alcohol can also disrupt your sleep, wreaking havoc on your recovery and weight loss progress. Waking up tired can negatively affect your motivation to follow a healthy lifestyle, which can lead you to eat junk food and skip exercising. If losing 50 pounds in six months is a priority for you, you should stay away from alcohol until you meet your weight loss objective.
Track Your Progress
Tracking your fitness progress is underrated. Putting your goals on paper will give you a sense of urgency. Furthermore, most people that track their progress also have detailed daily and weekly action steps to help them achieve their objectives.
You don’t need fancy tech to track your progress. A pen and paper or the notes app on your phone will work wonders. Before starting progress tracking, you must write down your weight loss goal, “lose 50 pounds in six months,” on the first note.
Track all your details, including body weight, body measurements, meals, workouts, weights used, sets, reps, and RPE for each exercise. You can use a calorie-tracking app like MyFitnessPal to count your calories.
Tracking your progress ensures that you are heading in the right direction. It also allows you to steer your ship in the right direction as soon as you find out that you are heading down the right path or if your weight loss progress is unsatisfactory.
Find a Support System
A support system can be a game changer in achieving your physique transformation goals. Most people think exercising is a one-person sport and overlook the importance of a support system.
A supportive system can help you stick to your goals and pick you up when you lack motivation. Your support system can consist of your family and friends. Furthermore, you could also make friends at your gym who can keep you accountable a part of your support system.
Your closest circle plays a crucial role in your transformation journey. If your best friends eat out five days a week and like partying until late, you’ll probably end up giving up on losing 50 pounds in six months.
The right company can help help you achieve your goals by sharing their own experiences and resources, such as healthy recipes and exercise tips.
Consistency
Losing 50 pounds doesn’t happen overnight. You must set realistic goals, make necessary lifestyle adjustments, follow a personalized diet and training program, and stay consistent with them until you achieve your objectives.
Most people lose a few pounds relatively quickly in the form of water weight; however, they soon hit a weight loss plateau and give up on their weight loss goals. A physique transformation will test your grit and determination. Only the people that have the courage and the perseverance to put in the work even when they do not see the needle budge in the right direction will succeed.
You have to be consistent with every aspect of your lifestyle to achieve your transformation goals, including your diet, training, sleeping, and hitting the gym at the same time every day. Slacking in any area can lead to suboptimal results.
A physique transformation program involves several rounds of tinkering. After every two to four weeks, you must analyze your progress and make necessary adjustments.
Practice Mindfulness
Weight loss is as much a psychological challenge as it is physiological. You must remain mindful and conscious of your lifestyle to achieve your objectives.
Paying close attention to your thoughts, feelings, and bodily sensations at every moment is crucial to controlling your environment and ensuring it doesn’t control you. Practicing mindfulness can help recognize the triggers that lead to unhealthy eating habits. It will also help you monitor the self-talk that may lead you to skip a training session.
Conscious eating can help avoid overeating and consuming excess calories, aiding in maintaining a caloric deficit. Incorporate mindful practices, such as meditation, yoga, exercise, and journaling, into your daily routine for a more positive mindset and reduce stress.
Be Patient
The proverb ‘patience is a virtue’ is apt for a physique transformation. Most people give up on their weight loss goals after losing patience, as it can take too long. For example, losing 50 pounds in six months is not a short-term goal. Only a handful of people have the poise to stick to a strict diet and training program for 25 weeks.
Furthermore, losing too much weight too soon can be healthy. Some people use fad diets to drop a significant amount of weight in a short period; however, this weight comes back on just as quickly after you stop following the radical diet.
You must avoid the temptation of following crash diets or engaging in excessive exercise, as it can hinder your progress and increase your risk of injury. Instead, focus on making sustainable lifestyle changes that you can follow for the long term that will help you achieve your goal physique.
Also read: How To Lose 1 Pound a Day: Shedding Pounds Made Easy
Frequently Asked Questions
Do you need to exercise to lose weight?
You must be in a calorie deficit to shed excess body weight. Exercising for weight loss is not compulsory, and you could lose weight just by cutting calories from your daily diet. However, combining working out with a calorie-restrictive diet can help expedite your weight loss results.
Is losing two pounds of body weight each week by cutting 1,000 calories safe?
The CDC recommends losing 1-2 pounds weekly to ensure your weight loss progress is gradual, steady, and sustainable. Cutting 500 calories from your diet will help you lose around a pound of body weight each week. Similarly, deducting 1,000 calories from your daily calories can result in shedding two pounds weekly.
However, you should not cut 1,000 calories from your diet. You must cut 500 calories from your diet and burn the remaining 500 calories through exercise. Remember, you must consult a qualified healthcare professional before starting a new diet.
Can I continue my weight loss journey after losing 50 pounds in six months?
Depending on your starting weight, you might experience your weight loss progress tapering close to the end of the program as your body gets used to your new diet regimen. Ideally, you must give your body a little break from dieting after six months and switch to a maintenance diet. Sticking to the same diet for a prolonged period can lead you to a plateau. Take some time off from dieting, regroup, and begin your weight loss program again after a 2-4 week break.
Note: The content on Fitness Volt is for informative purposes only and should not be taken as medical advice to diagnose, prevent, or treat health problems. If you’re suffering from a health issue, are pregnant, or are under 18 years old, you should consult your physician before starting any new supplement, nutrition, or fitness routine.
Wrapping Up
From optimizing your diet to increasing your physical activity, this article provides you with 23 wholesome tips and tricks that will help you in losing 50 pounds in six months and start living a healthier, happier life.
Following these weight loss tips is easier said than done. Adhering to these demands requires a strong mindset, determination, and patience. Remember, you might experience quick weight loss in the initial part of your weight loss journey; however, your progress might seem like it is stalling after you have shed your water weight. Nonetheless, you must keep your head down and put in the work. The results will follow.
Best of luck!
References
Centers for Disease Control and Prevention. (2021). Losing Weight.
Johns Hopkins Medicine. (n.d.). Carbohydrate Goals.
Sacks FM, Bray GA, Carey VJ, Smith SR, Ryan DH, Anton SD, McManus K, Champagne CM, Bishop LM, Laranjo N, Leboff MS, Rood JC, de Jonge L, Greenway FL, Loria CM, Obarzanek E, Williamson DA. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med. 2009 Feb 26;360(9):859-73. doi: 10.1056/NEJMoa0804748. PMID: 19246357; PMCID: PMC2763382.
D’Amuri A, Sanz JM, Capatti E, Di Vece F, Vaccari F, Lazzer S, Zuliani G, Dalla Nora E, Passaro A. Effectiveness of high-intensity interval training for weight loss in adults with obesity: a randomized controlled non-inferiority trial. BMJ Open Sport Exerc Med. 2021 Jul 20;7(3):e001021. doi: 10.1136/bmjsem-2020-001021. PMID: 34367654; PMCID: PMC8292807.
Bellicha A, van Baak MA, Battista F, Beaulieu K, Blundell JE, Busetto L, Carraça EV, Dicker D, Encantado J, Ermolao A, Farpour-Lambert N, Pramono A, Woodward E, Oppert JM. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021 Jul;22 Suppl 4(Suppl 4):e13256. doi: 10.1111/obr.13256. Epub 2021 May 6. PMID: 33955140; PMCID: PMC8365736.
Stookey, J.D., Constant, F., Popkin, B.M. and Gardner, C.D. (2008), Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity. Obesity, 16: 2481-2488. https://doi.org/10.1038/oby.2008.409
Welton S, Minty R, O’Driscoll T, Willms H, Poirier D, Madden S, Kelly L. Intermittent fasting and weight loss: Systematic review. Can Fam Physician. 2020 Feb;66(2):117-125. PMID: 32060194; PMCID: PMC7021351.
Hollands MA, Arch JR, Cawthorne MA. A simple apparatus for comparative measurements of energy expenditure in human subjects: the thermic effect of caffeine. Am J Clin Nutr. 1981 Oct;34(10):2291-4. doi: 10.1093/ajcn/34.10.2291. PMID: 7293955.
Kettlebell Workouts for Functional Fitness
When it comes to working out, there are many variables. Should you use a high or low rep range? Is a fast or slow training tempo best? Should you focus on compound or isolation exercises? Your training goals will largely determine the answers to these questions.
If your goal is to develop a beach-ready muscular physique, then training individual muscle groups is the way to go. But if you want to build a leaner, fitter, more athletic body that you can use in the real world, you should incorporate functional fitness into your workouts.
When it comes to functional fitness exercises, kettlebells are an excellent choice. Kettlebells challenge your body in ways that replicate real-world movements to improve your functional strength, stability, and coordination. In this article, we lay out eight fantastic kettlebell functional fitness exercises and then program them into three super-effective workouts you can alternate between to build a functionally fit physique.
What is Functional Muscle Training?
Workouts consisting of exercises that stimulate multiple muscles rather than isolating particular muscles are called functional training workouts. These types of exercises force your muscles to work together and move through multiple joints. This improves neuromuscular control and coordination.
Functional muscle training enhances our capacity to carry out everyday tasks like getting out of a chair or carrying a sack of potatoes.
Any exercise that will help you operate better by strengthening your heart, lungs, or muscles can be categorized as a functional exercise. However, there is a range of functionality for how effective an activity will be.
Exercises that isolate muscles, like the seated leg extension, are at the lowest end of that spectrum. Movements like the squat that imitate our everyday actions are at the other end of the spectrum. We all squat down frequently throughout the day, whether it’s to use the restroom or sit in a chair. Exercises like this that mimic practical movement patterns will improve a person’s flexibility, balance, and coordination.
Enhanced Movement Patterns
Rather than being based on isolated muscle movement, functional training is based on movement patterns. That’s the way that our bodies were made to work. We operate best when we are in an upright position with our feet set on the ground.
In this position, we can execute the following movement patterns:
Squat
Hinge
Lunge
Overhead Press
Chest Press
Core Rotation
Functional movements that mimic these movement patterns should form the basis of any functional fitness workouts. Doing such exercises will improve your strength and performance through the movement pattern you are performing.
Why Use Kettlebells for Functional Fitness?
Kettlebells have come out of the corners of the gym in recent years and entered center stage. That’s because people have become educated on how these strangely shaped weights can improve their workouts. They are especially good for functional training. Here are three reasons why kettlebells deserve a key role in your functional fitness program:
Offset Center of Gravity
The offset center of gravity of the weight is one of the key characteristics distinguishing kettlebells from dumbbells. That’s because when you grab a kettlebell’s handle, its center of gravity is about 6 to 8 inches away from your hand. That makes the weight harder to handle.
This is why every exercise you perform, from standard strength exercises to more difficult kettlebell moves like swings, calls for precise technique and greater muscle stimulation than you can get with dumbbells.
Greater Core Involvement
The instability of a kettlebell means that your core muscles have to be constantly working to maintain your posture and balance. You need to keep your core tight and engaged far more than if you were using a barbell or dumbbells. This core engagement will strengthen your abs, erector spinae, obliques, and intercostals.
Improved Athleticism
Developing your grip strength is one of the key benefits of including kettlebells in your workout program. That’s because the handle thickness and weight displacement require your fingers, hands, and forearms to provide perfect control.
Kettlebell training will also improve your cardio endurance. Most kettlebell exercises are compound, multi-joint moves that require a lot of energy to complete. They’ll tax your heart and lungs as they demand more oxygen. As a result, your muscular and cardiovascular endurance will both increase.
Dynamic kettlebell exercises like swings, snatches, and cleans develop explosive strength. This is an essential requirement for athletes, whether they’re smashing into an opponent on the football field or scrapping for a rebound on a basketball court.
8 Key Kettlebell Moves
Here are the fundamental kettlebell exercises that should feature in functional fitness workouts:
1. Kettlebell Swing
The kettlebell swing burns a ton of calories as it helps develop explosive power. Power largely emanates from the ability to execute a strong hip thrust, which is the key motion involved in this exercise.
Muscles Worked:
Glutes
Hamstrings
Quadriceps
Core
Back
Shoulders
Step-by-Step Guide:
Stand with your feet shoulder-width apart, with your weight on your heels.
Rest the kettlebell on the floor between your feet.
Look down at the ground six feet in front of you.
Sit back into your hips and reach down to grab the handle with both hands in an overhand grip.
Swing the bell behind you, then aggressively snap your hips forward as you stand up. As you do this, extend your spine and squeeze your butt.
Bring your arms up to chest level.
Immediately return to the bottom hike position and move into the next rep.
2. Goblet Squat
The kettlebell goblet squat helps you to maintain an upright stance by placing the weight in front of your body. To keep the weight centered over your feet, you have to keep your core tight, your lower back pulled in, and your chest up.
Muscles Worked:
Quadriceps
Glutes
Hamstrings
Core
Step-by-Step Guide:
Stand with your feet shoulder-width apart with your toes slightly pointed outward.
Hold a kettlebell with both hands hard up against your chest.
Hinge at the hips to go down into a full squat position, maintaining a neutral spine and keeping your chest up.
Push the heels into the floor to come back to an upright position.
3. Roll Up, Roll Down
The roll up, roll down is a dynamic, explosive exercise that combines hip and torso extension with multiplanar movement and ballistic strength. Start with a lighter kettlebell until you get comfortable with the actions involved.
Muscles Worked:
Abdominals
Lower back
Hip flexors
Shoulders
Forearms
Step-by-Step Guide:
Stand with your feet shoulder-width apart in front of an exercise mat. Hold a kettlebell at arm’s length in front of you with both hands.
Hinge at the hips to descend into a deep squat.
Continue going down until your butt is sitting on the mat.
Roll back as you bring the weight up and over your head.
Now reverse the direction to roll back forward as you bring the weight back overhead and down.
Use the forward momentum to drive yourself back up to a standing position.
4. Two-Handed Overhead Squat
The overhead kettlebell squat fully engages the back extensor and scapular muscles while also working the lower body. That is going to improve your performance of propulsions movements like sprinting, kicking, jumping, or running.
The overhead squat is a challenging exercise that requires quite a lot of balance and coordination. I recommend working up to it by starting with bodyweight squats with your hands extended overhead. Then advance to doing the exercise with a single kettlebell held with both hands overhead. Only when you’re comfortable with that exercise should you advance to the two-handed overhead squat.
Muscles Worked:
Quadriceps
Glutes
Hamstrings
Core
Shoulders
Triceps
Forearms
Step-By-Step Guide:
Stand with your feet shoulder-width apart and slightly turned out and a pair of kettlebells extended overhead in a lockout position. Keep your arms close to your head and your palms facing forward.
Maintaining an upright body and neutral spine, hinge at the hips to lower to a full squat position. Keep your arms locked out throughout the entire motion.
Push through your heels to return to the start position.
5. Overhead Walking Lunge
This exercise represents the ideal functional lower-body exercise. That’s because it combines flexion, extension, and propulsion all in one dynamic movement. Then there’s the overhead part of the movement, which improves posture and increases core stability. Moving forward with an asymmetrical load also strongly engages the obliques.
Muscles Worked:
Quadriceps
Glutes
Hamstrings
Core
Shoulders
Triceps
Forearms
Step-by-Step Guide:
Stand with your feet shoulder-width apart and a kettlebell held in each arm at your sides. Maintain an upright posture with your chest up and core tight.
Bring your right arm up above your head, locking out the elbow. The left arm should remain at your side.
Take a large step forward with your left leg and lunge down to bring the rear knee toward the floor.
Now follow through with the right leg to take another forward step.
Continue this forward motion for five steps, then turn around and return to the start position.
On the next set, raise your left arm overhead.
6. Squat & Press
The squat and press is a great functional exercise that forces your lower body, core, and upper body to work together to execute the movement. If you’re a rugby player, a martial artist, a basketballer, or a track athlete, this exercise is an absolute must to boost your functional fitness.
Muscles Worked:
Quadriceps
Glutes
Hamstrings
Core
Shoulders
Triceps
Forearms
Step-by-Step Guide:
Stand with your feet shoulder-width apart and a kettlebell in your right hand at your side. Another kettlebell should be on the floor on the inside of your left foot.
Now raise your right arm overhead and lock out your elbow.
Turn both feet to the left and look up at the kettlebell above your head.
Keeping your torso facing forward, press your right hip back as you lean down to grab the other kettlebell with your left hand.
Come back to an upright position. Now your right arm will still be above your head with your left arm at your side.
Perform all your reps on one side, then repeat with the left arm extended overhead.
7. Kettlebell Deadlift
While the kettlebell deadlift won’t allow you to lift as much weight as a standard barbell version of the exercise, it does allow you to achieve a fuller range of movement. The kettlebell can travel well beyond the tibiae, towards the heels, whereas the barbell presses against and stops at the tibiae. This allows you to extend the hip extensor chain more effectively.
Muscles Worked:
Glutes
Hamstrings
Quadriceps
Core
Back
Forearms
Step-by-Step Guide:
With your legs bent, sit back into a half-squat as though you were going to jump up. The chest should be up with the shoulder blades squeezed together. Your back should be naturally arched. The kettlebell should be held with your arms extended and level with your heels.
Extend the pelvis up and forward while keeping the scapulae together until you are upright.
Slowly return to the half-squat position so that the kettlebells end up at floor level. Maintain an upright posture with natural back curvature.
8. Renegade Row
The renegade row is a combination of a plank and a row. As such, it does a great job of working both the lats and the core muscles. Every time you bring an arm off the floor, you will engage the entire core area as it balances, stabilizes, and supports your body. This is an all-encompassing exercise that serves as the foundation for athletic training in all activities that place significant stress on the core, including combat sports, martial arts, wrestling, judo, rugby, American football, tennis, and baseball.
Muscle worked:
Latissimus dorsi
Rhomboids
Trapezius
Biceps
Triceps
Shoulders
Core
Step-by-Step Guide:
Get down in the high push-up position with kettlebells in your hands. Your feet should be shoulder-width apart, arms fully extended, and shoulders directly above the kettlebells.
Row the right hand kettlebell up toward your ribcage.
Lower back to the start position under control.
Repeat with the left hand kettlebell.
Continue alternating sides to complete your rep count.
Functional Fitness Kettlebell Workouts
Now that we know how to do the eight key fundamental kettlebell exercises for functional fitness, let’s put them together in the form of three workouts that you can alternate over the course of your workout week.
Workout A: Kettlebell HIIT Functional Fitness Circuit
Method: Perform each exercise for 40 seconds. Then rest for exactly 20 seconds before beginning the next exercise. Complete all eight exercises in eight minutes, then rest for exactly two minutes. Work up to doing four rounds of this HIIT circuit.
Warm-Up: Three minutes of medium intensity on a rowing machine.
Kettlebell Swing
Goblet Squat
Roll Up, Roll Down
Two-Handed Overhead Squat
Overhead Walking Lunge
Squat & Press
Kettlebell Deadlift
Renegade Row
Cool-Down: Three minutes of medium intensity on a rowing machine.
Workout B: EMOM Kettlebell Functional Fitness Workout
EMOM stands for every minute on the minute. It involves starting an exercise at the start of every new minute and then resting for any remaining time within the minute once your reps are complete. So, you begin by doing 15 reps of kettlebell swings, which takes 48 seconds. That leaves you with 12 seconds to recover before going into the next exercise when 60 seconds is up. You continue this pattern to complete all five exercises.
At the end of the round, rest for two minutes. Work up to completing eight rounds.
Warm-Up: Three minutes of medium intensity on a rowing machine.
Kettlebell Swing: 15 reps
Goblet Squat: 10 reps
Two-Handed Overhead Squat: 8 reps
Renegade Row: 6 reps (per arm)
Squat & Press: 5 reps
Cool-Down: Three minutes of medium intensity on a rowing machine.
Workout C: Straight Sets Kettlebell Functional Fitness Workout
You should rest 45-60 seconds between each set for this straight-set workout.
Warm-Up: Three minutes of medium intensity on a rowing machine.
Kettlebell Deadlift: 3 sets of 15 reps
Kettlebell Swings: 3 sets of 20 reps
Renegade Row: 3 sets of 12 reps (each arm)
Squat & Press: 3 sets of 12 reps
Roll Up, Roll Down: 3 sets of 8 reps
Overhead Walking Lunge: 3 sets of 10 forward steps
Cool-Down: Three minutes of medium intensity on a rowing machine.
Wrap Up
Kettlebells are perfect for functional fitness. You now have a list of eight of the best functional fitness kettlebell exercises, along with three challenging workouts to effectively work your entire body. Take the time to learn how to do the exercises well, and then add these functional fitness workouts to your schedule. Begin with one per week, gradually increasing to three sessions, spaced at least a day apart. You’ll soon be rewarded with a healthier, functional, and athletic body.
Jason Momoa Shares Diet & Training Routines for Staying Swole in 2023
American actor Jason Momoa continues to dominate Hollywood with an impressive physique. In a recent interview with Men’s Health, Momoa revealed some of the go-to foods he consumed on set for Fast X and laid out his 2023 training routine.
In 2018, Momoa reached the pinnacle of his acting career, having starred in the hit action motion picture Aquaman as Arthur Curry. The role required him to maintain a superhero-quality physique, which he made possible with appropriate nutrition and training sessions.
He also played the role of Aquaman in other DC Extended Universe-inspired projects, such as Batman v Superman: Dawn of Justice, Justice League, and the Aquaman sequel, Aquaman and the Lost Kingdom. Last year, Momoa was cast to play the villain in the 10th Fast and Furious film, Fast X.
While Momoa has admitted in the past he doesn’t like attending gyms, that hasn’t stopped him from training. The popular actor credits his physique with an active lifestyle. From rock climbing to mountain biking, the Hawaiian native doesn’t miss an opportunity to stay in shape.
Jason Momoa Shows Off What’s in Fridge, Talks Training On the Go in 2023
The contents of Momoa’s fridge mostly contained pre-workout and post-workout beverages.
Momoa’s Diet
Water
Guinness Beer
Aloha Ham
kava
poi
pre workout beverages
post-workout beverages
“Here’s my fridge. Everything a growing boy needs: water, Mananalu baby, we don’t do plastic. Pre-workout, post-workout, [Guiness Beer], most importantly, part-time workout. And if you’re on a diet, aloha Ham. Chill-out-and-go-to-bed workout, might have some fresh kava.”
“Do bone for the dog. And most importantly, poi baby [starchy good paste with with taro root]. That’s the secret [beer],” said Jason Momoa.
Momoa’s Training Routine
Rock climbing
mountain biking
band work
kettle bell movements
boxing
When asked about the gym, Momoa had the following to say while repping dumbbell rows and barbell curls:
“Kettle bells have been really huge in my life. I travel with kettle bells and it helps me with my core, fighting, and doing stunts. Aside from that, bands. I’ll do band work on set, it’s just so simple and easy. I like stuff I can just take with me anywhere you know what I mean. Boxing is always fun and it keeps my cardio up.”
“And then also to keep up with cardio there’s rock climbing, riding bikes, so I just got these gravel bikes, they are fun as hell, mountain bikes, and riding motorcycles isn’t really a workout but mentally it clears my head. Yeah, I like the mountain bike, I like to go downhill fast. I’m not allowed to go downhill anymore because I’m obviously shooting a movie.”
Momoa isn’t the only superhero action star drawing attention for his training and diet. Australian fitness and acting icon Chris Hemsworth routinely updates fans with progress photos and workouts. The last time fans heard from Hemsworth, he showcased his lean physique in the middle of a no-equipment core training session.
Aside from Momoa and Hemsworth, Hugh Jackman is another actor keen on producing a next-level physique. In preparation for his roles in Deadpool 3 and Wolverine, Jackman shared a number of training sessions on his way to transforming his body. Dwayne ‘The Rock’ Johnson is also celebrated for his diet and training and he recently starred in Marvel’s smash success Black Adam.
RELATED: Chris Hemsworth Shares Killer 200-Rep Workout Challenge
Fans look forward to seeing Jason Momoa commanding a major role in Fast X, which is set to hit theatres in the U.S. next month.
Watch the full video below courtesy of the Men’s Health YouTube channel:
Published: 27 April, 2023 | 12:30 PM EDT
Full-Body Cable Workout for Functional Fitness
Most workouts have a few cable exercises to add variety and achieve optimal stimulus for muscle growth. However, most folks restrict the cable exercises to isolation lifts, such as the cable crossover and straight-arm lat pulldown. Although there is nothing wrong with these exercises, you’re selling yourself short by limiting your cable exercises to single-joint movements.
Cables are versatile training tools that can be used for various exercises to boost hypertrophy, strength, stability, and mobility. Using cable machines solely for achieving a muscle pump with one or two movements at the end of your workout is an inefficient way to use this versatile training tool.
What is Functional Fitness?
Before we get into cable exercises for improving your functionality, let’s take a minute to learn about functional fitness.
Functional exercises involve movements that can help improve your performance in daily activities. These are generally compound (multi-joint) exercises that target multiple muscle groups, such as the deadlift and overhead press.
Functional exercises help improve your strength, balance, coordination, flexibility, and endurance, boosting your performance in daily activities such as lifting, carrying, bending, and reaching.
Contrary to what most people think, you don’t always need barbells, dumbbells, or kettlebells for functional training. You could complete an effective full-body functional workout just with a cable machine.
In this article, we will go over the nine best cable exercises to improve your overall strength, stability, and mobility and program them into a short and effective workout. We will also discover the benefits of adding a full-body functional cable workout into your training regimen.
Total Body Cable Exercises For Improved Functional Fitness
Cable machines offer a versatile middle ground between the freedom of movement provided by free weights, such as barbells and dumbbells, and the fixed range of motion of traditional weight machines. Adding the following cable exercises to your exercise arsenal can help enhance your stability, mobility, and strength:
Cable Squat
The cable squat is an underutilized exercise in most training regimens. Using a cable machine ensures constant tension on your quads throughout the range of motion. Furthermore, since you’ll be performing this exercise using a rope attachment in the front rack position, it will also boost your core strength and balance.
Steps:
Attach a rope attachment to a cable pulley set at the lowest position.
Grab each end of the rope with a neutral (palms facing each other) grip. Hold your hands in front of your chest, like in a goblet squat.
Take a couple of steps back and assume a hip-width stance.
Push your hips back and down as low as possible. The weights should be engaged at the bottom position.
Explode back to the starting position.
Repeat for recommended reps.
Pro Tip: Focus on keeping your back upright throughout the range of motion. Leaning forward will put unnecessary strain on your lower back.
Check out our complete cable squat guide here!
Cable Reverse Lunge
The cable reverse lunge is an underrated lower body exercise that can take your wheel to the next level. Since this is a unilateral exercise, it will also help boost your stability and balance.
Steps:
Set the cable pulley at the lowest setting and hook up a rope attachment.
Grab the ropes with a neutral grip.
Turn around and take a big step forward. Assume a hip-width stance.
Your hands should be placed against your upper pecs.
Brace your core and glutes, and step back with your left foot.
Lower your rear knee until it touches the floor.
Return to the starting position.
Repeat on the right side.
Alternate between sides for the recommended reps.
Pro Tip: Performing the cable reverse lunge on one side before moving onto the other can help achieve a better muscle pump.
Cable Shoulder Press
The cable shoulder press is an excellent exercise for building big and round deltoids. We recommend using a functional trainer instead of a conventional cable machine for this exercise, as it puts you in a better position. This exercise will help improve your overall strength, stability, and overhead mobility.
Steps:
Adjust each end of the functional trainer at the lower setting and fix up a D-handle attachment.
Grab the handles in each hand with a pronated (palms facing forward) grip and assume a hip-width stance.
Your hands should be right over your shoulders at the starting position.
Press the handles overhead by extending your elbows.
Avoid locking out your elbows at the top, as it will remove the tension from your shoulders and put it on your triceps.
Slowly return to the starting position.
Repeat for reps.
Pro Tip: Avoid using momentum in this exercise by jerking your knees and using your lower body.
Check out our complete cable shoulder press guide here!
Cable Split-Stance Chest Press
Performing the cable chest press while standing involves more muscles than the lying variation, as you need to use your core to stabilize your torso. You’ll also feel a lower body engagement when going heavy on this exercise. Plus, since this is a unilateral exercise, it will help you fix your strength and muscle imbalances.
Steps:
Set the cable pulley at chest height and attach a D-handle bar.
Grab the handle in your right hand with a pronated (palms facing the floor) grip and take a step forward.
Assume a staggered stance while maintaining a slight bend in your knees for better balance.
The handle should be at your chest level at the starting position.
Keeping your core stable, extend your arm so it is parallel to the floor.
Pause and contract your pec at the top.
Repeat for recommended reps before switching sides.
Pro Tip: Folks that are short on time can also perform the bilateral variation of this exercise. However, the unilateral version involves the core to a greater degree.
Check out our complete cable chest press guide here!
Cable Deadlift
This is an excellent deadlift variation for beginners, as it helps you drill the movement while lowering your risk of injury. We recommend performing this exercise on a functional trainer. Stand on an elevated platform like an aerobic step to increase your range of motion.
Steps:
Adjust the arms of a functional trainer at the lowest setting and hook up D-handle bar attachments.
Place an aerobic step between the pulleys and stand on it with a hip-width stance.
Lower toward the floor by driving your hips back, bending your knees, and lowering your torso.
Grab the handle with a pronated grip.
Stand straight by driving through your entire feet and extending your knees.
Slowly return to the starting position.
Pro Tip: If you don’t have access to a functional trainer, you could perform a Romanian deadlift by attaching a straight bar to a cable pulley set at the lowest setting.
Check out our complete cable deadlift guide here!
Cable Seated Row
Rowing exercises are incredibly effective at improving your back thickness and density. Perform this lift while seated on the floor for better stability.
Steps:
Adjust the cable pulley to its lowest position and attach a V-handle bar.
Grab the handle with a neutral grip and take a step up.
Sit on the floor and plant your feet flat on either side of the pulley.
Your torso should be upright throughout the range of motion.
Pull the handle to your belly button while driving through your elbows.
Pause and contract your lats.
Slowly return to the starting position.
Pro Tip: Many lifters tend to round their backs during the eccentric (returning) motion. Doing this removes tension from your upper back and puts it on your lats.
Check out our complete cable seated row guide here!
Cable Triceps Pushdown
Although the cable triceps pushdown is an isolation exercise that trains the back of your upper arms, including triceps exercises in your functional workouts can help improve your pressing strength, which can boost your performance in movements like the shoulder overhead press and cable chest press. Plus, lifting heavy on this exercise (without compromising form) also result in core engagement.
Steps:
Set the cable pulley at the highest position and attach a straight handlebar.
Assume a hip-width stance and grab the bar with an overhand grip.
Bend forward slightly.
Keeping your elbows pinned to your sides, extend your arms so they are perpendicular to the floor.
Return to the starting position.
Repeat for recommended reps.
Pro Tip: You could also perform a unilateral variation of this exercise by using D-handle bars for a better mind-muscle connection and core stimulation.
Check out our complete cable triceps pushdown guide here!
Cable Biceps Curl
This is another single-joint exercise that functions as an accessory movement that can improve your performance in pulling exercises like the cable row. Additionally, training your guns can significantly improve your overall physique aesthetics.
Steps:
Adjust a cable pulley machine to the lowest setting and attach a straight bar.
Stand upright with a shoulder-wide stance and grab the bar with a shoulder-wide supinated (palms facing the ceiling) grip.
Keeping your elbows pinned to your sides, curl the bar to your shoulder level.
Pause and contract your guns at the top.
Slowly return to the starting position.
Rinse and repeat.
Pro Tip: Use a functional trainer to perform the unilateral variation of this exercise. It is the closest you can get to dumbbell curls using cables.
Check out our complete cable biceps curl guide here!
Cable Wood Chopper
Most lifters overlook transverse plane exercises. Transverse plane movements help build rotational and anti-rotational strength, improving overall stability and lowering your risk of injury.
Steps:
Set the cable pulley at waist height and attach a D-handle attachment.
Take a step away from the pulley and assume a shoulder-wide stance.
Your right side should be facing the pulley.
Turn to your side and grab the handle with your right hand using a neutral grip; wrap your left hand around your right hand.
Keeping your pelvis stable and arms extended, rotate your torso to the left side.
Slowly return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: The cable wood chopper is one of the best exercises to build core stability and balance. Set the pulley at the highest and lowest setting to train your midsection from different angles.
Check out our complete cable wood chopper guide here!
Cable Ab Crunch
This is the most popular cable ab exercise. Building a solid core improves your stability, which carries over to functional movements, such as the deadlift and overhead press.
Steps:
Set the cable pulley at the highest position and attach a rope handle.
Grab the ropes with a neutral grip and kneel on the floor under the pulley.
Your upper arms should be perpendicular to the floor at the starting position.
Pull your chest to your thighs while driving through your elbows and bringing them close to your knees.
Pause and contract your abs at the bottom.
Return to the starting position.
Repeat for reps.
Pro Tip: To engage your core optimally, exhale sharply as you lower the weight (concentric phase) and inhale during the lifting phase (eccentric motion).
Check out our complete cable crunch guide here!
Best Cable Workout For Functional Fitness
Above, we have covered a couple of exercises for each muscle group. You can pick one exercise for each muscle for your full-body cable workout. Further, feel free to change the reps and sets to alter your training volume and intensity as per your experience level and schedule. Here is the total body cable workout you must try in your next training session:
Exercise
Sets
Reps
Cable Deadlift
3-5
8-12
Cable Squat
3-5
8-12
Cable Shoulder Press
3-5
8-12
Cable Split-Stance Chest Press
3-5
8-12
Cable Biceps Curl
3-5
8-12
Cable Wood Chopper
3-5
8-12
Benefits of Full-Body Functional Fitness Cable Workout
Given below are the advantages of adding a full-body functional cable workout to your training regimen:
Improves Functionality
Folks that train to improve their overall health and physical performance should prioritize functional exercises. Adhering to the functional cable workout listed in this article will improve your overall strength, stability, and mobility, boosting your performance in daily activities.
Furthermore, the cable machine is a versatile training equipment. You can perform several variations of the same lifts by switching your grips, using different handles, or changing the height of the pulley.
Short Workouts
Cable workouts are generally shorter than free-weight workouts, making them a better fit for people running a tight schedule. Changing weights on a barbell back squat takes longer as you have to load and de-load weight plates. On the other hand, cable machines have a selectorized weight mechanism, meaning you can change the weight on the bar using a pin which only takes a few seconds.
Plus, since cable workouts are shorter, they help maintain a higher training intensity, which can result in greater calorie burning. You can also use advanced training principles like supersets and drop sets to turn up the heat.
Flexible Movement Trajectory
Unlike rigid machines, cable machines have a flexible movement path. You can adjust the pulley height to train your muscles from different angles, which is also not possible with free weights. For example, you cannot perform a split-stance chest press using dumbbells. The cable’s flexible movement path allows you to train your pectoral muscles while standing upright and extending your arms in front of your torso.
Most cable exercises have a short learning curve, making them beginner-friendly. Newbies can use the cables to establish a mind-muscle connection to achieve optimal target muscle stimulation.
Keeps Constant Tension on Muscles
This is the main USP of cables. Performing cable exercises help maintain constant tension on your muscles throughout the range of motion, which is not the case with most free-weight exercises.
If your typical training sessions mainly involve barbells and dumbbells, switching to full-body functional cable workouts can help introduce variety to your workouts, aiding in breaking through strength and muscle plateaus.
Reduces the Risk of Injury
Most cable exercises are low-impact movements that don’t overexert your joints. These lifts involve smooth concentric and eccentric motions, lowering your risk of injury during training. You must spend 5-10 minutes before a workout performing a mix of static and dynamic warm-up exercises to further reduce the odds of injury.
Wrapping Up
Lifters that want to build strength, stability, and mobility without overexerting their joints, tendons, bones, and ligaments should try the fully-body cable workout for functional fitness. The versatility of the cable machine allows you to mimic real-world movements, such as bending and lifting, pulling, and pushing, which can improve your performance in daily chores.
Integrating the workout in this article into your training regimen will add variety to your workouts, making your training sessions more interesting and helping you break through strength and muscle plateaus. Do the cable functional workout once weekly for 12 weeks, and the results will speak for themself. Best of luck!
Have You Ever Wanted To Look like a Stunning Model?
March 31, 2023
Karla Adams is not just a fitness expert; she is a woman with a mission to help people create a lifestyle out of their health and fitness goals. The Karla Adams’ Sports Model Program has helped many clients in their 40s and 50s place in competitions and live life looking like a sport model.
Karla’s Journey As a Fitness Coach
With over 25 years of experience in exercise science, sports nutrition, and custom lifestyle transformations, Karla, of Riverside, California, has built a reputation in the industry all around the world.
Karla’s journey to becoming a fitness expert began at the age of 16, when she first discovered her passion for helping others live healthier lives. Her journey as an athlete led her to a 7:30-minute mile for 13.1 miles half marathon and represented Riverside City in Japan’s Sendai International Half Marathon.
In the mid-2000s, Karla suffered an injury from endurance training, which led her to pivot her focus to the development of a lifestyle transformation program. Within that system, she created the Sports Model Program for members who want to compete, do a photo shoot or just look like it.
In 2020, Karla was featured on the cover of Muscle & Fitness Hers Magazine with a five-page feature that detailed her athletic story and transformation program. The article also introduced her up-and-coming app that will supplement her program with organized recipes, training tips and more.
Her Goal
To improve the statistics, one lifestyle transformation at a time. “The value of having a customized formula for each unique body is priceless in terms of truly mastering one’s own body,” she said. “No matter anyone’s goal or lifestyle, that is really what makes the magic happen.”
Client Experience
“I had many people in their 40s and 50s who were coming in to lose weight and just fit better intheir jeans,” she said. “And the next thing you know, they are participating in and placing in theirfirst competition, doing photo shoots, and having a body they never thought they would have.”-Karla Adams
Sports Model Program
With her expert guidance, the clients in her program were tapping into potential that went well beyond their initial weight loss expectations.
For more than 15 years, she has been helping clients in her transformation to competition program, which is an aspect of the Sports Model Program, as well as compete in their first show, get in the best shape of their lives and create a lifestyle out of it.
Karla’s Sports Model Program is customized to each participant, based on a number of factors including body and fitness needs. The personalization allows the program to be more effective and helps prevent injury during training. “The profiling system really makes the whole program inclusive.
“I feel better, look better, and that spills over into everything else I do“- Glenn Tetley
Karla’s Take
Experiencing the eye-opening personal transformations have become one of Karla’s favorite parts about what she does. She helps people create a lifestyle out of achieving weight loss and building muscle while building confidence in reaching their own goals. For far too long, she said, people have been wasting money on programs and products that don’t work.
No matter what someone’s goal is, or where he or she is starting in his or her journey, there are a wide variety of methods that are geared toward every lifestyle demographic,” Karla said.
“It works for everyone from the busy business professional to endurance athletes, or those looking for a transformation lifestyle and healthy living regimen.”
Summary
“People sometimes struggle to realize their own potential. When they come in and see me and my profile program, and start realizing what their potential is, they get excited. They start achieving goals they never thought possible,” she said. “But when others start hearing about what’s happening with my clients, and they start seeing the transformation they can make in their own lifestyle, they start to believe that the results are possible for them, too.”
Filed Under: Blog, Fitness, Health, New Tagged With: article, blog, coach, sponsor, sponsorships, transformationReader Interactions
Why Running and Bodybuilding Can Actually Be A Great Combination For Gains
Although not our favorite, running is far more effective than other types of cardio when it comes to bodybuilding and those big gains.
Running has long been thought to lose all those gains you worked so hard for in the gym. Many bodybuilders have been conflicted by this, for that hard-earned muscle deserves to stay. There seem to be two camps; those who believe running helps gain muscle faster and those who feel it is harmful for muscle growth. Although a tedious and monotonous exercise to do on the road, and even worse at the gym, the connection between running and bodybuilding is hard to ignore.
The question remains of just how to incorporate both in your training so as to not lose those big gains while also improving cardio and allowing running to be part of your workout routine. High-volume endurance running can lead to a low-protein diet and muscle loss, but when done right, running can benefit you in more ways than one. As a bodybuilder, it is crucial to keep a solid physical and mental state and while lifting big is the fun part, sometimes you must do the necessary evil to maximize your gains.
When done right, you will see all the work you’ve put in on full display and you will feel great in the process. Lace up those shoes and get ready to run because these reasons should be enough to slip running into your workout regiment at least a few times a week.
Muscle Growth For Enhanced Size
With frequent, long distance runs, it is easy to lose muscle and unless you are training for a marathon or long-distance competition, it is not necessary to do this. By adding running to your workout routine, it is important to have a diet that is high in protein and high in carbs to increase your chances of keeping that muscle on while also getting the most out of running.
With higher intensity workouts, the more growth hormones will flow in your system and lead to increased muscle mass (1), both un the upper body and lower body. By incorporating cardio, in particular high interval cardio, into your workouts, you will lose excess fat and that physique will begin to show (2). Shorter runs or interval training will provide a great alternative to lifting, and with the right supplements, you won’t burn your hard-earned muscle for energy, either upper body or lower body, when you run for longer distances with endurance training.
Increased Performance For Results
Running, like other forms of cardio, are the best way to build that endurance base to keep you going in the gym for much longer, as if you were to run long distances. With increased lung capacity and an efficient heart, your gains in the weight room will improve simply because you have that increased stamina to do so.
Recovery is also key to building muscle and that boost from running will increase the amount of blood your heart can pump to those worn-down muscles (3) and help reduce the amount of lactic acid in you. It can send those vital nutrients to damaged muscles in desperate need of recovery, especially after running long distances and strength training and weight training for lean muscle.
Running increases the demand on the circulatory system and makes your heart work hard to get blood to those areas that need it most (4). With poor circulation, muscle cramps and numbness are an unfortunate side effect that can hinder a bodybuilders training. Good circulation will lead to increased performance and enable you to build muscle and strength much faster while aiding in endurance running in people as they train every day.
Promote Solid Sleep For Recovery
Sleep is often overlooked for our busy schedules tend to keep us fighting to get that much needed rest. Although large amounts of caffeine and supplements can keep us awake and getting tasks done, it is a disservice to our muscle growth to deprive our body of well-deserved shut eye. During sleep, the body repairs muscle tissue that was torn during the workout (5).
Through protein synthesis, it can also enhance muscle recovery. Testosterone, which is produced during sleep, plays an important role in muscle growth as well so getting the proper rest is crucial to seeing that growth work. With running, or some other high intensity activity, studies have shown it improves our quality of sleep (6).
More sleep means more energy for that next day’s training session as the first thing you do to form your day. As athletes, we need to make sure water is in our plan too, whether you run a mile or make sure you get a good lift.
Skip Leg Day? No Problem.
While leg day is important to hit as a bodybuilder, running can reach those muscle groups that may get overlooked, or at least not looked at enough. Running at a steady pace in between weightlifting days can also increase muscle mass and prevent muscle deterioration.
Instead of sprinting, a well-placed run in your regiment can be incredibly beneficial for your muscle gains while being easy on your joints. The increase strain on your legs mixed with a solid recovery session will help your legs pop and make you feel good that you didn’t leave out any muscle groups for runners to look for when burning calories from low impact work and proper nutrition for what you think you need. It’s a marathon, not a sprint.
Improve Mental Health For Better Mood
Often times when you are stressed, people will tell you to go for a run. This is because a good run can release your “feel good” endorphins, which when released, can help you deal with stress (7). The increased blood circulation has a powerful effect on your mood and can reduce anxiety and depression (8).
Any good athlete knows that mental power is important to possess when faced with adversity. Running will give you confidence and allow you to push through mental walls to get you to the next level. An increased mood and stress-free attitude will allow for better athletic performance, increased sleep, and better opportunities for muscle growth while burning calories from low impact work on your legs and joints.
Wrap Up
Running can be a difficult exercise to will yourself to start. As a bodybuilder, you may see running as the evil exercise that will diminish and ruin your hard work while burning calories you need from running or lifting. But the benefits of running and bodybuilding go hand in hand and when done right, the growth can be great.
Higher intensity workouts, like sprinting, are solid exercises to do to boost cardio and give you that much needed energy in the gym. The ability to promote sleep, increase blood circulation, and support mental health are just added bonuses with running. It is important to know your body and to know what works best, but with a solid diet and supplemental regiment, mixed with a great lift and an equally beneficial amount of cardio, your gains and athletic performance as a bodybuilder will shine through and you will look and feel great.
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
Kazior, Zuzanna; Willis, Sarah J.; Moberg, Marcus; Apro, William; Calbet, Jose A. L.; Holmberg, Hans-Christer; Blomstrand, Eva (2016). “Endurance Exercise Enhances the Effect of Strength Training on Muscle Fiber Size and Protein Expression of Akt and mTOR”. (source)
Heydari, M.; Freund, J.; Boutcher, S. H. (2012). “The Effect of High-Intensity Intermittent Exercise on Body Composition of Overweight Young Males”. (source)
Bailey, David M.; Williams, Clyde; Betts, James A.; Thompson, Dylan; Hurst Tina L. (2010). “Oxidative stress, inflammation and recovery of muscle function after damaging exercise: effect of 6-week mixed antioxidant supplementation”. (source)
Cantwell, J. D. (1985). “Cardiovascular aspects of running”. (source)
Dattilo, M.; Antunes, H. K. M.; Medeiros, A.; Monico Neto, M.; Souza, H. S.; Tufik, S.; de Mello, M. T. (2011). “Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis”. (source)
Dermack, Rachel (2015). “Long-Distance Running: An Investigation Into its Impact on Human Health”. (source)
Harte, Jane L.; Eifert, Georg H.; Smith, Roger (1995). “The effects of running and meditation on beta-endorphin, corticotropin-releasing hormone and cortisol in plasma, and on mood”. (source)
Dermack, Rachel (2015). “Long-Distance Running: An Investigation Into its Impact on Human Health”. (source)
Myprotein THE Thermo-X Review
Everything you need to know about Myprotein THE Thermo-X
Product Overview
If you’re struggling to lose body fat and are eating healthy and exercising, you may want to look into a quality fat burner. Reaching a weight loss plateau and struggling to lose stubborn body fat is a nuisance but typical.
Combining an effective strength training program with moderate cardio and a proper nutrition plan is the best way to burn fat. But sometimes, you need an edge to burn additional body fat if you have reached a plateau, can’t get rid of stubborn belly fat, or want to speed up the process. That’s where fat burners come in. Fat burners aren’t a magic pill for weight loss, but a quality one that will help you burn fat.
The right fat burner has caffeine to boost workout performance and speed up your metabolism, along with other beneficial ingredients that support weight management and increase focus and energy for better workouts. This article will dive deep into the premium fat burner Myprotein THE Thermo-X to see if it’s worth taking.
Myprotein THE Thermo-X has everything a quality fat burner should have with additional benefits. This supplement has caffeine to speed up your metabolism and boost workout performance.
Main Takeaways
A quality fat burner will help you burn stubborn body fat and speed up the fat-burning process.
Myprotein THE Thermo-X has the potent combination of caffeine and theacrine to increase your energy for explosive workouts and to speed up your metabolism.
This supplement has additional beneficial ingredients for weight loss, such as CapsiMax, which contains the herb capsicum from red hot peppers, which research supports boosts your metabolism.
What’s a Fat Burner?
Fat burners, as the name implies, are supplements that contain ingredients to help you burn fat. These products contain natural or artificial ingredients to increase your resting metabolic rate. Since you’ll burn more calories at rest, you’ll slim down and lose weight. Of course, assuming the fat burner has quality ingredients.
Components of a Good Fat Burner
Caffeine is a must in fat burners. That’s because caffeine stimulates your nervous system and puts you in a thermogenic state–generating more heat and energy from food digestion–to help you burn calories. Caffeine also blunts your appetite, so naturally, you’ll consume fewer calories. Plus, caffeine will also give you a boost in energy and mental focus to increase your workout performance.
A quality fat burner will also contain other beneficial fat-burner ingredients, such as capsicum and Bioperine. CapsiMax is a form of capsicum from hot red peppers that supports weight loss. And Bioperine, a black pepper extract that increases nutrient absorption.
Fat burners must also have other components that increase your physical performance, cognitive ability, and energy, so you can crush your workouts to burn more calories. So other beneficial ingredients a good fat burner would contain include theacrine and Rhodiola.
THE Thermo-X Highlights
THE Thermo-X is produced by Myprotein, which only puts on the market premium supplements, such as Myprotein Impact Whey Protein. This supplement is formulated with the proper dosage of caffeine. And it contains CapsiMax to support weight management, thermogenesis, and lipolysis (breakdown of fats).
THE Thermo-X separates itself from other fat burners because it’s blended with ingredients that also increase your focus and energy, which are critical to getting an effective workout to burn body fat. Furthermore, it contains the active ingredient theacrine, which works synergistically with caffeine to boost energy levels without the side effects of too much caffeine, such as anxiety and jitteriness.
Ingredients to Burn Fat and Increase Focus
THE Thermo-X contains many ingredients that control your weight and increase your mental alertness.
Caffeine: Caffeine speeds up your metabolism and increases workout performance (1).
Theacrine: A patented form of theacrine that works synergistically with caffeine. And it may boost cognitive and physical performance since it affects adenosine signaling (2).
Alpha-GPC: This is a cholinergic compound that increases levels of acetylcholine in your brain to boost cognitive ability and explosive performance (3).
Rhodiola: Rhodiola is an adaptogenic herb that may prevent fatigue (4).
CapsiMax: A patented form of capsicum, a derivative of hot red peppers that help you lose weight (5).
5-HTP: This is from a West African shrub seed that boosts serotonin, a neurotransmitter that helps regulate your appetite and mood (6).
Theobromine: This ingredient in cocoa is similar to caffeine and increases your focus and alertness (7).
Bioperine: BioPerine is a patented form of black pepper extract which increases nutrient absorption. Of course, the more nutrients you absorb, the more effective they are. So this ingredient can help the other components work better (8).
Featured Fat Burner: Myprotein THE Thermo-X
Many fat burners are out there, but we recommend Myprotein THE Thermo-X. This supplement has the proper dosage of caffeine and other cognitive and physical performance ingredients like theacrine to ensure you get the most effective workout possible to boost fat loss. Plus, caffeine boosts your metabolism, so it makes weight loss effortless. But because caffeine and theacrine work synergistically, this fat burner gives you all the benefits of caffeine without the negative side effect that a supplement with too much caffeine may have. Also, it contains other beneficial ingredients specific to weight management, such as CapsiMax.
THE Thermo-X Nutrition (Per Serving)
Caffeine: 100mg
Theobromine: 200mg
Theacrine: 125mg
Alpha-GPC: 100mg
Rhodiola: 65mg
CapsiMax: 50mg
5-HTP: 50mg
Bioperine: 2.5mg
How to Best Use Myprotein THE Thermo-X
Myprotein recommends taking one capsule of THE Thermo-X daily with 8oz of water for the first week to see your tolerance level. And if your body is tolerable, increase the dosage to two capsules daily. They also recommend not to exceed four tablets in 24 hours.
Myprotein THE Thermo-X has everything a quality fat burner should have with additional benefits. This supplement has caffeine to speed up your metabolism and boost workout performance.
Overall Value
Myprotein THE Thermo-X has everything a quality fat burner should have with additional benefits. This supplement has caffeine to speed up your metabolism and boost workout performance. But it has theacrine, which acts similarly to caffeine to offset the potential side effects of consuming too much caffeine. And it also has the potent herb from red hot pepper, capsicum, to support weight loss. Overall, it’s a premium fat burner that will help you lose weight and boost physical performance and cognitive ability.
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References
Doherty, M., & Smith, P. M. (2005). Effects of caffeine ingestion on rating of perceived exertion during and after exercise: a meta-analysis. Scandinavian journal of medicine & science in sports, 15(2), 69–78. https://doi.org/10.1111/j.1600-0838.2005.00445.x
Kuhman, D. J., Joyner, K. J., & Bloomer, R. J. (2015). Cognitive Performance and Mood Following Ingestion of a Theacrine-Containing Dietary Supplement, Caffeine, or Placebo by Young Men and Women. Nutrients, 7(11), 9618–9632. https://doi.org/10.3390/nu7115484
Bellar, D., LeBlanc, N. R., & Campbell, B. (2015). The effect of 6 days of alpha glycerylphosphorylcholine on isometric strength. Journal of the International Society of Sports Nutrition, 12, 42. https://doi.org/10.1186/s12970-015-0103-x
Ishaque, S., Shamseer, L., Bukutu, C., & Vohra, S. (2012). Rhodiola rosea for physical and mental fatigue: a systematic review. BMC complementary and alternative medicine, 12, 70. https://doi.org/10.1186/1472-6882-12-70
Rogers, J., Urbina, S. L., Taylor, L. W., Wilborn, C. D., Purpura, M., Jäger, R., & Juturu, V. (2018). Capsaicinoids supplementation decreases percent body fat and fat mass: adjustment using covariates in a post hoc analysis. BMC obesity, 5, 22. https://doi.org/10.1186/s40608-018-0197-1
Halford, J. C., Harrold, J. A., Boyland, E. J., Lawton, C. L., & Blundell, J. E. (2007). Serotonergic drugs : effects on appetite expression and use for the treatment of obesity. Drugs, 67(1), 27–55. https://doi.org/10.2165/00003495-200767010-00004
Martínez-Pinilla, E., Oñatibia-Astibia, A., & Franco, R. (2015). The relevance of theobromine for the beneficial effects of cocoa consumption. Frontiers in pharmacology, 6, 30. https://doi.org/10.3389/fphar.2015.00030
Fernández-Lázaro, D., Mielgo-Ayuso, J., Córdova Martínez, A., & Seco-Calvo, J. (2020). Iron and Physical Activity: Bioavailability Enhancers, Properties of Black Pepper (Bioperine®) and Potential Applications. Nutrients, 12(6), 1886. https://doi.org/10.3390/nu12061886
POWER 30: The Most Powerful People In Bodybuilding, Fitness, & Strength Sports (2022)
Presented by Generation Iron, the bodybuilding, strength sports, and fitness world is filled with a whose who of talented athletes, businessmen, and personalities, all of them leaving their own impact on the health and wellness industry. Generation Iron’s Power 30 honors thirty unique and important individuals who have left their mark on the bodybuilding, fitness, and strength sports industry this year.
The Power 30 is our annual attempt to create a ranking, through in depth discussions amongst our editorial staff, of the 30 athletes, CEOs, and personalities that have made an impact on bodybuilding this year.30Edwin Mejia Jr.
One of the top film producers and managers in the fitness and bodybuilding industry, Edwin Mejia Jr. has helped generate massive interest in strength sports and bodybuilding in recent times. Co-producing the likes of the films such as the Generation Iron movie series, Ronnie Coleman: The King, CT Fletcher: My Magnificent Obsession, The Hurt Business, and the recent chart-topping Kai Greene documentary film titled – Kai, Mejia Jr. has become an influential figure in the industry. He continues to build mainstream appeal by bridging media across Netflix, Amazon, Apple TV, Hulu, Amazon and many platforms worldwide.
29Denny Kakos
The INBA and PNBA founder and president, Denny Kakos put natural bodybuilding on to the map. Kakos has helped to bring a spotlight to natural bodybuilding at a time when untested bodybuilding is at its height of popularity. While there are many natural bodybuilding leagues – only the INBA/PNBA league stands tall as a unifying force in the mainstream of bodybuilding. Kakos is the perfect person to cultivate the natural scene and bring it to the mainstream.
28Domenic Iacovone
A budding and successful entrepreneur carving out his name in the bodybuilding and fitness space, Domenic Iacovone is certainly an individual to watch in the industry. Founder of the R3VIVE Medical Franchise which is making waves in the supplement world, Iacovone is quickly asserting himself as one of the fitness industries budding new powerful figures.
27Matt Jansen
Matt Jansen is a major authority in the bodybuilding community. Having trained the likes of Dallas McCarver, Nathan De Asha, and most recently helping cultivate the up-and-coming Nick Walker, it’s safe to say Jansen is a coach of repute. Most recently, Jansen has helped Shaun Clarida realize his dream as a 212 Olympia king – showing that he has the wealth of knowledge to turn the top pros into champions.
26Mark Bell
After his wildly successful powerlifting career, Mark Bell has shifted focus to becoming one of the most respected podcast figures in the fitness space. Along with his Sling Shot sleeve brand, Bell has established himself as an intelligent entrepreneur always looking to reinvent himself. His podcast, The Power Project, is one of the top podcasts in the bodybuilding, strength, and fitness space – it’s definitely worth a look and listen.
25George Farah
One of the top bodybuilding coaches in the world today, George Farah is still cultivating top champions in the IFBB Pro League. Having worked with the likes of Kai Greene and competing with legends in the sport, Farah has a massive wealth of knowledge that has kept him at the top of the sport. Having most recently worked with top prospect Andrew Jacked to help him secure his first major IFBB Pro League victory, Farah has his hand on the pulse of bodybuilding and will remain a fixture for years to come.
24Michal Krizo
There’s no question about it. Michal Krizo is one of the top prospects in the IFBB Pro League. What started as a crossover curiosity from the IFBB Elite Pro league – news of Krizo’s move to the IFBB Pro league sent waves through the industry. With so many respected figures singing his praises, including former reigning Olympia Jay Cutler (who compared him favorably to Phil Heath), the future is bright for Krizo who has real potential to become an Olympia champion.
23Milos Sarcev
The veteran bodybuilder turned trainer has been earning his legendary status recently. Taking talented bodybuilders under his wing like Regan Grimes and giving pointers to the talented Andrew Jacked, there’s no question that Milos Sarcev remains a major player in the bodybuilding scene. With his wealth of knowledge there’s no doubt that we’ll be seeing more and more competitors win championships under the tutelage of Sarcev.
22Hany Rambod
A twenty-time Olympia winning coach, Hany Rambod is the premiere bodybuilding trainer of our time. Helping many pros reach the promise land and beyond, Rambod has helped Jay Cutler, Phil Heath, and Jeremy Buendia obtain Olympia glory on multiple occasions. These days Rambod is helping Hadi Choopan in his own quest for the Sandow and was behind the scenes with Derek Lunsford as he earned the Olympia 212 title this past year. Clearly, Rambod has not slowed down – his knowledge as coach is truly indispensable still to this day.
21Larry Wheels
One of the most popular strength athletes in the world today, Larry Wheels is always looking to reinvent himself. When he’s not breaking personal records in one strength sport or another, Larry Wheels is training alongside some of the best athletes in the world. If he’s able to hold his own with the likes of Hafthor Bjornsson in strongman, train with the up-and-coming Andrew Jacked, and still remain dedicated to his powerlifting, there’s no doubt that Larry Wheels will be considered one of the best all around strength athletes of all time.
20Mike Rashid
Having carved out a space for himself in the fitness industry, Mike Rashid has become an authority in the space. Never afraid to reinvent himself and explore the many different avenues of fitness, Rashid is a man who has garnered respect and a loyal following through his actions and consistent hard work. Years of success through proven projects and his partnership with Trifecta Nutrition show that more than ever Rashid is still a dominant force within the industry.
19Phil Heath
The seven-time Olympia champion himself, Phil Heath is still going strong. While he has not competed in almost two years, his popularity among bodybuilding fans hasn’t waned one bit. Most notably, Heath is set to be the color commentator for the 2022 Mr. Olympia. The former Olympia champion has also hinted at a comeback in the future, and he still has the potential to challenge the competitors at the top of the division. As he said himself, “It ain’t over yet, I’m just getting started!”
18Michelle Lewin
A former bikini competitor, Michelle Lewin has seen it all in the fitness and bodybuilding industry. One the most popular and recognize figures in the fitness industry, Michelle continues to build upon her fitness empire. Having made it through a tough time her husband Jimmy Lewin, the two are now expecting their first child together. But that hasn’t slowed down Michelle one bit. She continues to provide quality training programs to her millions of loyal followers.
17Chul Soon Hwang
A popular figure who has brought awareness to bodybuilding in his native South Korea, Chul Soon Hwang has garnered world renown for his incredible physique and multitude of talents. Through his dominant victories on the Muscle Mania stage to his turns in acting and modeling gigs, Chul Soon has gained quite a bit of notoriety both in and out of the bodybuilding industry. Massively popular on social media, Chul Soon has amassed an army of loyal followers in the millions making him one of the most influential and recognized figures in the fitness and bodybuilding space.
16Tom Stoltman
Tom Stoltman is one of the strongest humans walking the Earth – literally. After winning the 2021 World’s Strongest Man competition, Stoltman followed it up by repeating the feat in 2022. Stoltman has broken many records during his tenure as a strongman and his two World’s Strongest Man victories are icing on the cake. With how incredible his last several showings have been, it would come as no surprise if Tom Stoltman maintains a stranglehold in the strongman world.
15Big Ramy
The reigning Mr. Olympia, Mamdouh “Big Ramy” Elssbiay has proven twice that he is the best bodybuilder on the planet. Ramy caused quite some controversy earlier in the year after he skipped out of the prestigious guest posing spectacle at Jim Manion’s Pittsburg Pro. But his most recent update makes it clear that the Egyptian bodybuilder is still the favorite to walk away once again with the Mr. Olympia title. If he continues to come in shredded and well-conditioned the question will shift from if Big Ramy can win to how many Sandows can he collect.
14Dan Soloman
President and Chief Olympia Officer Dan Solomon is at the heart of the 200-billion-dollar fitness industry. Responsible for putting on the Olympia year after year, you could argue that Solomon is the most important behind-the-scenes figure in bodybuilding today. Always looking to bring something fresh to the table, it will be interesting to see where Dan Solomon leads the Olympia show next.
13Steve Weinberger
Head judge of the IFBB Pro League Steve Weinberger is one of the most important men in bodybuilding today. Weinberger sets the standard for what we see in competition today and without his vision many wouldn’t have a road map to traverse in their journey for bodybuilding supremacy. His continued dedication to the evolution of bodybuilding will be paramount in the years to come.
12Hafthor Bjornsson
One of the most popular figures in the strength industry with a ton of crossover appeal, Hafthor Bjornsson has reached a new audience thanks to his most recent endeavors. In his boxing match with rival Eddie Hall, the 2018 World’s Strongest Man showed that he was serious about the craft and looked the part of a polished boxer. Bjornsson has always looked to push limits in his career and his victory over Hall has given him a taste for continuing his boxing journey. When he’s not throwing down in the ring or breaking deadlift world records, you can be sure to find Bjornsson tackling some kind of endeavor in the entertainment industry truly making him a force.
11Ronnie Coleman
The eight-time Mr. Olympia king, Ronnie Coleman has remained popular and relevant in modern times through his continued motivational training to his successful supplement line. Always in high spirits despite the injuries he’s suffered throughout his career, Ronnie Coleman is a vision of determination and embodiment of never giving in no matter the difficulties faced.
10Nick Walker
One of the most talented bodybuilders in the world today, Nick Walker has shown and proved that he’s the future of the bodybuilding division. Winning the 2021 Arnold Classic and breaking into the top five at his first Olympia show proved that there’s a ton of upside to this young man. His massive size and yearning to improve every fine detail make him a threat to the top of the Men’s Open division. His progress has been so impressive – there are many who predict he can be a threat to Big Ramy’s throne this year and become the new Mr. Olympia champion. Only time will tell.
9Jake Wood
The Olympia owner himself Jake Wood has done well to keep the brand afloat after purchasing the event and brand name from AMI. The pandemic could have destroyed, or at the very least cancelled, the Olympia event in these last couple years, but through his ingenuity and business smarts Jake Wood was able to overcome the hardship and succeed where others would have faltered. He is considered a key component of bringing back the Ms. Olympia into the schedule. And he continues to be determined to transform the biggest event in the year into a more accessible, more finely produced competition worth of its title.
8Mike O’Hearn
A long-time and avid bodybuilder, Mike O’Hearn is a staple in the industry. The self-proclaimed natural bodybuilder has taken his fair share of criticism over the years. Despite the detractors and the naysayers, Mike O’Hearn has proven time and again to be a truly impressive bodybuilder. Most recently, O’Hearn has launched The Mike O’Hearn Show co-produced by Generation Iron and Barbend to give audiences a deeper look into his life including his training and his opinions on the latest happenings in the bodybuilding world. In addition to this, he is set to appear in the upcoming feature film – Magazine Dreams.
7Bradley Martyn
A budding entrepreneur who got his start in the competitive bodybuilding scene, Bradley Martyn has turned his passion for bodybuilding into a multifaceted fitness empire. From opening his own gym, Zoo Culture, to launching apparel lines, a supplement brand, and a podcast, Bradley Martyn has certainly become the picture of success in the bodybuilding and fitness industry. Keep your eye on this man as he continues to grow in the world of fitness!
6Dwayne “The Rock” Johnson
Always looking to improve himself physically, mentally, and financially, Dwayne “The Rock” Johnson remains one of the most influential figures in the fitness world. When he’s not dominating the film and liquor industries, The Rock is showcasing that age is nothing but a number with his incredible physique and inspiring training online. Most notably, this year he will appear as Black Adam in the DCEU – brining his hulking bodybuilding frame to the superhero world. He’s also set to break into the promotional side of bodybuilding as well as professional football proving that The Rock is a force to be reckoned with in the sporting industry.
5Kai Greene
Always looking to embrace different facets of his creative personality, Kai Greene has become one of the rare crossover successes in the bodybuilding world. Having joined the RedCon1 brand and collaborated with a who’s who in the fitness and bodybuilding space, Kai Greene has proved as popular as ever. If his millions of followers weren’t proof enough, his foray into different forms of entertainment showcases just how in demand Greene is. With his upcoming documentary, Kai, the world will learn everything about the talented bodybuilder’s life.
4Jay Cutler
Still training hard and remaining relevant in the bodybuilding community, Jay Cutler has constantly reinvented himself since retiring from the stage. His Cutler Nutrition and TRIFECTA nutrition brands have exploded in recognition and popularity. His podcast has also become a great source of information for avid fans and Cutler’s ability to pick winners has made his one of the most important voices in bodybuilding today.
3Jim Manion
Undoubtedly one of the most powerful individuals in bodybuilding, Jim Manion continues to be a major influence in the industry. His sharp mind, business savvy, and leadership has taken the IFBB Pro League, still standing tall as the most well known bodybuilding league in the sport, to brand new heights. The mastermind behind all the machinations in the IFBB Pro League, Jim Manion has proven to be the glue that keeps the bodybuilding world together.
2Arnold Schwarzenegger
A fixture in the bodybuilding scene and its most popular figure to date, Arnold Schwarzenegger continues to sit atop the industry as revered royalty. Commanding a ton of respect in the realm of bodybuilding, Schwarzenegger still manages to put on one of the best and most important shows of the year, the annual Arnold Classic. No matter the industry, from bodybuilding to movies, Schwarzenegger has always dominated whatever space he’s entered making him the most influential fitness figure of all-time.
1Chris Bumstead
The three-time Classic Physique Olympia champion, Chris Bumstead has proven himself to be one of the most popular figures in bodybuilding. Sporting a powerful and aesthetic physique unmatched by his peers, Bumstead has become very influential in the industry. After once again dominating the field at the 2021 Olympia, Bumstead further cemented his legacy as the quintessential Classic Physique champion. With three victories under his belt, Bumstead is looking to further his legacy as champion and who knows, perhaps we could one day see him moving up to take on the Men’s Open division.
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This Is How Many Exercises Per Muscle Group Are Ideal For Gains
Knowing how many exercises to do and how to formulate a good training plan can greatly affect your gains.
Your workouts and how you plan them are important. Putting together a workout plan can be incredibly challenging and something you may actually dread. But once you get the right exercises into a routine, its time to bite down and get into the nitty gritty of it all. Knowing how many exercises per muscle group to do can seem nearly impossible, but think again. Taking the right approach and knowing what you need will allow you to see those gains you want most since more attention can be paid to the fine tuned details of a solid workout plan.
Let’s take a look at how we can formulate the best training plan. With the right exercises strategically placed into your routine, you are well on your way to getting the most out of each and every workout. Stop thinking that its impossible because it very much is the realm of you doing so effortlessly. You just need to know exactly how to get there and we’re here to help. From knowing what you want, to planning your week, and playing with sets, reps, volume, and frequency, taking these steps can ensure the right approach is met hassle free.
Knowing What You Want
Knowing what you want is key because your gains may differ from someone else or even what you have done in the past. You might be looking to bulk up and increase that strength and size, which requires a certain number of exercises in your routine on each day. For those seeking more of an endurance approach, this will take a different direction so you can see those gains you want most from a conditioning side. Knowing what you want is very important because it will affect the approach you take when it comes to your goals, and ultimately, your gains.
Planning Out Your Week
Looking at your week and planning around your schedule is important because your life can get busy and your workout should be a release from the stress, not an addition to it. But planning out your week also involves pairing together certain muscle groups so you can get the most out of your gains. A very common approach to this is taking those pushing muscles, being your chest, shoulders, and triceps, and pairing them together to keep the movements similar. That means your back and biceps, those vital pulling muscles, will be paired together. Your legs are fine getting work done alone since you have many muscles to attend to in your lower half.
So, if we took this approach for example, a five day week structure would look something like Days 1 and 4 would be chest, triceps, and shoulders, while Days 2 and 5 would work your biceps and back. Day 3 would be leg day which will also give your upper body muscles a nice break.
Sets Vs. Reps & Volume Vs. Frequency
Let’s talk about sets vs. reps and volume vs. frequency. Now we’re getting into the meat of why you’re here. Certain exercises may be more beneficial with a certain number of sets and reps, but the volume and frequency at which you perform them can also affect your gains (1). For those seeking more strength based goals, lower sets and lower reps with less exercises will promote those gains. This is because you can pack on the weight and work to lift much heavier reps with more rest time (2).
For those seeking a more endurance based approach, higher sets and higher reps will get your heart rate going so you can increase lean muscle while also getting a good sweat going. You will use lower weight for each exercise but since you will program in more exercises, you can achieve this goal of endurance more easily this way.
Featured Supplement For Serious Gains
To capitalize on gains, it is important to match your workouts with a great supplementation routine. Whether that be a protein powder, pre-workout, or intra-workout supplement, or something like creatine, you can work to tackle any muscle building and bulking needs.
A mass gainer can pump you with vital macronutrients to really increase strength and size. Added ingredients work to help with digestion so you absorb all those vital nutrients as effectively as possible.
Transparent Labs ProteinSeries Mass Gainer
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Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.
Transparent Labs Mass Gainer is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth and athletic performance, this is a safe and effective way to pack on muscle and healthy weight. With 750 calories for a two scoop serving size, this mass gainer is loaded with 53 grams of protein per serving. With no artificial sweeteners, food dyes, or harmful additives, this product is transparent with its label and high quality with ingredients great for pairing with whey protein or other protein drinks so you feel full while getting the right protein content with this powder for recovery and a well-balanced diet.
Price: $65.00
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Check out our list of the Best Mass Gainers for more great muscle building and bulking products!
Wrap Up
Finding the right exercises and how many to do for each muscle group can be challenging but it is absolutely possible. Knowing just what you need to do in order to maximize your gains does take some time and research but can greatly affect the outcome of all your goals when you put your mind to it. It is vital to know what you want out of each workout, whether that be strength, endurance, or something else, because that will affect how you program your workout. Higher sets and higher reps can boost conditioning, while lower sets and lower reps can boost strength with more weight. It is up to you, so knowing your goals can influence just how many exercises you do to boost your 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
Mangine, G.; Hoffman, J.; Gonzalez, A.; Townsend, J.; et al. (2015). “The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men”. (source)
Willardson, J. (2008). “A Brief Review: How Much Rest between Sets?”. (source)