Tag: Nutrition
Straight Facts: Is Intermittent Fasting Effective For Fat Loss? Does It Lead To Muscle Loss?
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Jerry Brainum breaks down the pros and cons of intermittent fasting and whether it can fit into a bodybuilding lifestyle.
Intermittent fasting is one of the most popular diet trends of the moment. Perhaps it is even more than a simple trend. The intermittent fasting diet lifestyle has been talked about for nearly a decade at this point and has failed to lose steam. But is it really a more effective way to lose weight? And more importantly for bodybuilders, can it lead to burning away muscle? In our latest episode of Straight Facts, Jerry Brainum goes into detail about the pros and cons of intermittent fasting.
Jerry Brainum has in depth knowledge about many aspects of the diet and nutrition world. He has written countless articles on both in magazine publications and in his Applied Metabolics newsletter. Yet the one he keeps seeing most people asking for is more information about intermittent fasting. That’s how popular this dieting concept has become in modern health and fitness.
Despite Jerry Brainum having already written extensively on the subject – he decided to break down this full explainer video overviewing the pros and cons about intermittent fasting. A definitive recap of his past writings for those who are interested in understanding if this diet is right for them. Let’s jump into it.
What is intermittent fasting?
Jerry Brainum explains that intermittent fasting is short term regular fasting, typically for weight loss but also containing other health benefits. This typically takes the form of fasting for a period of time between 16-48 hours in regular intervals. Not only can this tactic put you into a caloric deficit depending on which intermittent fasting strategy you choose, it’s also designed to speed up your metabolism for the periods of time you do eat food (1).
Types of intermittent fasting
Jerry Brainum details various different intermittent fasting strategies that have gained popularity over the years. Which version an individual decides upon depends on the person’s goal and also what works best for their life schedule and psychological relationship to food and eating.
Here is a quick list of the most common intermittent fasting schedules:
16/8 – This is when you fast for 16 hours and then eat your full meals within an 8 hour period. This is done every day.
2 Day Weekend Fasting – this is when you eat normally Monday through Friday. On the weekend, you limit your calorie intake to 400-500 calories.
24 Hour Fasting – This is when you skip a full 24 hour of eating, once or twice a week.
Alternating Fasting – This is when you fast for a full 24 hours, then eat normally for a day, then fast for another 24 hours. This alternates every day of the week.
Does intermittent fasting improve weight loss?
Jerry Brainum also looks into past studies conducted on intermittent fasting and weight loss. Overall, intermittent fasting is seen by the public as a much more successful way to lose weight (2). However, studies have shown that intermittent fasting rarely improves weight loss compared to “traditional” calorie restriction diets.
Despite the fact that there is no scientific weight loss benefit to intermittent fasting, Jerry Brainum points out that it can be a more effective strategy psychologically. Sticking to counting calories every day for, basically, the rest of your life is very challenging for most individuals. Depending on a person’s mindset, intermittent fasting may be an easier way to achieve the same results. Thus leading to less failure scenarios where someone relapses into old eating habits.
Does intermittent fasting lead to muscle loss?
So the biggest question for bodybuilders is whether or not intermittent fasting will lead to burning muscle on top of the fat. Bodybuilders spend the entire year building massive muscle. To lose that in an attempt to cut down and get shredded would be devastating – especially for competitive bodybuilders looking to impress on the stage.
Jerry Brainum understands this concern but ultimately debunks this myth. Intermittent fasting is too short to lead to serious muscle loss. A fasted period would need to last at least 48 hours in order for muscle degradation to occur. The typical intermittent fast usually ranges between 16 and 40 hours at a time, preventing this issue.
However, it should be noted that trying to build muscle while intermittent fasting would be challenging. This is common sense, as usually muscle growth needs a caloric surplus to help build and repair muscle after serious training each day. At best, intermittent fasting should be utilized by bodybuilders during contest prep.
Health benefits of intermittent fasting
While intermittent fasting might only have the slightest advantage for losing weight, it has a more encouraging outlook in terms of improving overall health. Jerry Brainum explains that studies have shown intermittent fasting provides about 95% of the health benefits of traditional calorie restriction. So if intermittent fasting is easier for you than traditional dieting – this might be the perfect solution to improve your overall health.
Jerry Brainum lists through a wide range of health benefits from decreasing high blood pressure (3), preventing certain metabolic conditions, and also helping to potentially prevent certain degenerative diseases such as Alzheimers and dementia (4).
Jerry Brainum also points out that certain studies have found that intermittent fasting helps with easing the downsides of aging. In fact, this is the most key benefit studies have found in an intermittent fasting diet above all else.
Wrap Up
Jerry Brainum goes into extreme detail for just over thirty minutes about nearly every aspect of intermittent fasting. How it can be beneficial for the general public but also how it might intersect with a more hardcore bodybuilding lifestyle. You can watch him go into even more detail than we discuss in this article by watching the latest episode of Straight Facts above. Make sure to stick around every Wednesday for new episodes of Straight Facts starring Jerry Brainum!
References
Patterson, R.; et al. (2017). “Metabolic Effects of Intermittent Fasting”. (source)
Welton, S.; et al. (2020). “Intermittent fasting and weight loss”. (source)
Erdem, Y.; et al. (2018). “The effect of intermittent fasting on blood pressure variability in patients with newly diagnosed hypertension or prehypertension”. (source)
Zhang, J.; et al. (2017). “Intermittent Fasting Protects against Alzheimer’s Disease Possible through Restoring Aquaporin-4 Polarity”. (source)
The Top 20 Simple Weight Loss Tips
toIf you want to lose weight, you need to eat less and exercise more. This creates a calorie deficit that forces your body to burn fat for fuel. There are no ways around this – you must reduce your calorie intake and increase your calorie expenditure. Period! But, as simple as this process looks on…
Binge Eating – Causes and How To Overcome It
The cause of binge eating and how to get past it.
What is binge eating? Binge eating is defined as the consumption of an unusually large amount of food in a short period accompanied by a sense of loss of control. An eating disorder can lead to obesity, depression, hypertension, and many other physical and mental problems.
Overweight people give various reasons for their weight gain like having heavy bones, bad genetics or some unique disease which is limited to them but they never admit that they are binge eaters.
The Causes of Binge Eating
Self-judgment
A negative self-image is largely based on one’s shape, weight, and self-control. When an individual starts believing that they can never lose weight and get in shape, they start to take comfort in binge eating.
Mood Fluctuations
The more volatile your mood, the more you’re prone to binge eating. The reason for this is that eating highly palatable foods makes us feel better during that brief moment of sadness, happiness, loneliness, frustration. Binge eating also serves as a temporary distraction from negative emotions.
Many people also fall upon binge eating because eating acts as an escape from their current situation. Finally, there are some people who can’t tell the difference between being hungry and being bored.
Following a Barbaric Diet
There is a high probability that you know someone who got in shape for a brief period before returning to their old selves. These people can’t keep the weight off because they follow too strict a diet to achieve their goal. Once their program ends, they tend to eat everything they can get their hands on.
Overcoming Binge Eating
Eating Small and Frequent Meals
If your goal is to lose weight, you should consider switching to a diet plan where you eat 5-8 small meals in a day as compared to the usual three big meals. These meals should come at a gap of three hours.
Eating frequent meals will not only limit your chances of binge eating by keeping you full throughout the day, but it can also help you in your weight loss journey by spiking your metabolic rate. It means that you’ll be burning fat even while you’re Netflix and chilling.
A Little of Everything
While on a diet, many people make the mistake of having a forbidden food list. These foods turn into “trigger foods” in that their consumption can cause considerable anxiety and can prompt binge eating.
Instead of going cold turkey on them, you should limit them to cheat days or a couple of days a week – if your diet plan allows. Once there are no forbidden foods, you don’t have to worry about random binge eating encounters.
Join a Physical Activity
Don’t worry, we’re not asking you to get a gym membership or train for a marathon. Research shows that working out for at least three days a week can help improve and maintain your health.
When you put in the effort to improve your physique, you’re less likely to let that hard work go to waste by picking up a donut with the coffee. Make a list of physical activities that bring you some pleasure and follow them for at least three days a week.
What is your favorite cheat meal? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
What Makes A Premium Pre-Workout? Benefits, Ingredients & More
The right pre-workout will increase energy, boost muscle pumps, and provide serious results.
Premium pre-workout supplements will give you more energy and focus while pumping more blood and oxygen to your muscles to make you feel ripped. Our pre-workout needs are important, and especially after a long day, the best thing we can do is pump ourselves with a high-quality supplement designed to give us the best energy. You will smash weights like never before, you will recover faster, and you will feel amazing pumps when you take a quality pre-workout.
Perhaps you have tried pre-workout supplements, and this has not been your experience. That is probably because there are plenty of sub-par pre-workout products out there with low dosages, ineffective ingredients, or so many stimulants that the energy is not worth the crash.
It is important to do your research and choose a premium pre-workout product that is clinically dosed with well-researched ingredients. The research is always developing, so you need a forward-thinking brand that has kept up to date and knows how to create pre-workout supplements that will take your performance to the next level.
How Do I Find The Best Pre-Workout Supplements?
When it comes to the best pre-workout supplements, there are some things you should watch out for. Firstly, if you see the words “proprietary blend,” run in the opposite direction. The ingredient list should be transparent. If it is not, then the manufacturer is probably hiding something. The number of servings should also equal the price to make it worth your time and money.
Benefits Of Pre-Workouts
The benefits of pre-workout should not be ignored for this supplement can seriously increase energy, muscle pumps, and overall results. A premium pre-workout supplement can:
Increase focus and energy: Offer intense workouts while being locked into every exercise so nothing interferes with a good workout (1).
Reduce fatigue: Allow for longer training sessions by busting fatigue and keeping that energy high for prolonged periods of time (2).
Muscle pumps: Watch your strength and muscle gains flourish and allow blood to flow through your muscles.
Enhanced recovery: Bounce back faster and promote more efficient growth while recovering more effectively for faster turn arounds.
Effective Ingredients For A Premium Pre-Workout
Caffeine (100-200 mg): Caffeine is a safe and effective natural ingredient that boosts energy levels and focus so you can train harder for longer (3). It also improves your metabolic rate. However, some pre-workout supplements rely too heavily on caffeine and contain high amounts, which leads to a harsh subsequent crash. Around 150mg is best.
Beta-Alanine (2-5g per day): Beta-Alanine increases muscle endurance by preventing lactic acid build-up, which causes fatigue. Allowing you to work out for longer and grow bigger muscles (4).
L-Citrulline (Maximum 15g per day): Arginine was once hailed as the ultimate pre-workout ingredient. Research showed that the body does a terrible job of absorbing it. Many people continue to waste money on supplements containing Arginine.
Citrulline converts to arginine in the body, and your body can better absorb it. Which leads to the relaxation of the muscles around the blood vessels, causing vasodilation (the widening of the arteries and veins) and increased blood flow (5).
Citrulline also reduces the liver’s absorption of certain amino acids and prevents them from being broken down. This allows those amino acids to be used for muscle building. Although Citrulline is not used to build protein itself, studies show that it increases protein synthesis by stimulating signaling pathways involved in muscle building.
L-Citrulline Malate: This is the combination of citrulline and DL Malate. When combined, they have the added benefit of energy production, allowing or better exercise performance. In one study, participants were given a supplement 60 minutes before exercise. They went on to perform 53% more repetitions. They also experienced less pain in the days following training.
VASO6: Extracted from green tea, this is a relative discovery. If pre-workout developers keep up with the latest research, this should be an ingredient they incorporate.
VASO6 encourages the production of nitric oxide, promoting vasorelaxation. This makes the cardiovascular system work easier and increases the blood flow to your muscles. A healthier blood flow results in more energy, endurance, and of course, bigger pumps. It also enables the efficient clearance of metabolic waste.
Vitamin B12: A premium pre-workout should contain ingredients to help you feel your best. Ingredients that are good for mental focus, such as B12, will give you focus during your workout and beyond. B12 is one of the most common deficiencies, partially because of the depleting nutrients in the soil where our food grows. A deficiency can leave you with brain fog, poor performance, slow recovery, and an inability to lose excess fat (6). For bodybuilders, it is even more important that they are getting the nutrients they need.
Common Ineffective Ingredients in Pre-Workout Supplements
Although the following ingredients may not necessarily harm you, the latest research shows them ineffective workout supplements.
Glutamine: Glutamine is an important amino acid that plays a role in building muscles, intentional health, and the immune system. However, most people get enough from their food; virtually any protein source contains glutamine. So if you are eating a high-protein diet, then you probably don’t need to supplement it (7).
Arginine: Arginine is another important amino acid for building muscles. However, studies show that it is destroyed by stomach acid when you supplement it and does not get helpfully absorbed by your body. Citrulline is a great alternative that converts to a more bioavailable form of arginine in the body.
D-Aspartic Acid: D-Aspartic Acid works to increase testosterone and improve resistance training (8).
Dangerous Or Banned Ingredients
A common banned ingredient in pre-workouts is DMAA. Although it may give you an energy boost, it also elevates blood pressure and leads to cardiovascular problems, especially caffeine consumption.
But the most common danger to watch out for is an overload of caffeine. Some pre-workout manufacturers include a large number of stimulants to make you feel like the product is doing something. However, this can cause a severe crash and leave you with no energy for the rest of the day, or it can also make you feel anxious or raise your heart rate to dangerous levels.
Product Comparison
Here we will look at three of the most popular pre-workouts available and compare them. We are not looking for a product that tastes great and gives you a strong caffeine boost and nothing else. We are looking for a high-quality, all-natural formula that includes the ingredients we mentioned above, one which will take your workouts to the next level.
We’ve pulled the top three pre-workouts from our Best Pre-Workouts list to compare and give you great options to boost your workouts.
Transparent Labs PreSeries BULK
Transparent Labs PreSeries BULK is a great pre-workout for those looking to bulk up and see the best workout gains. You will also find that BULK will reduce fatigue and increase your energy for longer workouts. A fully transparent label shows these great ingredients and what this can do for increasing size and muscle mass.
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Transparent Labs PreSeries BULK is backed by science with clinically effective dosages to increase muscle size and mass. This pre-workout is perfect for reducing fatigue, aiding in muscle growth, and boosting energy levels for better overall performance.
Pre Lab Pro
Pre Lab Pro is the next-gen pre-workout formula designed for all-around strength, speed, stamina, endurance, and recovery. Using nootropic-enhanced caffeine, this provides for smart stimulation for energy, focus, and calm intensity. This revolutionary design targets three key pathways that work in synergy to supercharge workout performance, promote health balance, and accelerate your overall progress.
Pre Lab Pro is the all-around pre-workout for strength, speed, stamina, endurance, and recovery. Nootropic-enhanced caffeine for energy, focus, and calm intensity ensures fast and healthy progress.
Enhanced Ramy’s Rage Stim Reloaded
Ramy’s Rage Stim is different. It has a fully disclosed supplement facts panel, so you know exactly what you’re getting in each serving. Ramy’s Rage Stim contains full dosages of ingredients scientifically proven to boost energy levels, improve physical performance, and enhance focus. With a smart 8-stim matrix, all of your energy and focus enhancing needs are met with a great pre-workout. With 17 clinically dosed ingredients grouped into 4 synergistic matrixes, this pre-workout is perfect for boosting intensity.
Code GENIRON For 15% Off
Enhanced Ramy’s Rage Stim Reloaded is a smart 8-stim matrix to enhance energy and focus. A fully disclosed label provides transparency for their scientifically proven ingredients.
Wrap Up
A premium pre-workout supplement has the ability to take your gains to new heights and with the right ingredients and a powerful formula, you never have to worry about poor performance again. While it can be tough to find the right supplement, it is important to remember that it is possible and that those premium products are out there. Knowing what ingredients to look for, the benefits of a pre-workout, and what results can come will give you comfort in knowing your premium pre-workout is only working for your benefit.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Gonzalez, A.; et al. (2011). “Effect of a Pre-Workout Energy Supplement on Acute Multi-Joint Resistance Exercise”. (source)
Kaczka, P.; et al. (2020). “Effect of Pre-Workout Multi-Ingredient Supplement on Anaerobic Performance: Randomized Double-Blind Crossover Study”. (source)
Cappelletti, S.; et al. (2015). “Caffeine: Cognitive and Physical Performance Enhancer or Psychoactive Drug?”. (source)
Artiolo, G.; et al. (2010). “Role of beta-alanine supplementation on muscle carnosine and exercise performance”. (source)
Gonzalez, A.; et al. (2020). “Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature”. (source)
Ryan-Harshman, M. (2008). “Vitamin B12 and health”. (source)
Gleeson, M. (2008). “Dosing and efficacy of glutamine supplementation in human exercise and sport training”. (source)
Melville, G.; et al. (2017). “The effects of d-aspartic acid supplementation in resistance-trained men over a three month training period: A randomized controlled trial”. (source)
The Ins and Outs Of Protein Powder For Beginners
Protein powder is an incredible supplement that beginners need to know about.
We as experienced lifters may have an entire supplement shelf stacked with our favorites, but for those of us beginners who may not entirely know what to look for, start with protein powder. What these supplements can do are work wonders for your gains and allow you to thrive both inside and out of the gym.
As a beginner, you are still learning the ropes, and that is totally cool, but now it’s time to dive in and see what is out there to take your training to the next level. By putting an emphasis on protein and knowing just what protein can do for you, you will better set yourself up to see the best gains possible.
Let’s take a look at protein powder so you as a beginner know exactly what to do when it comes to building muscle and enhancing recovery. With the right approach as a beginner to all things protein powder, you will better set yourself up for the best gains possible.
What Is Protein Powder?
Protein powder is a supplement derived from either whey (dairy) or a plant-based form (brown rice, pea, etc.) used to increase muscle growth, enhance recovery, and aid in those weight loss efforts.
Since protein is the building block of all muscle, by putting this into your routine, what you will find is a great supplement able to tackle all of those lifting and recovery wants and needs (1).
Related: How To Eat More Protein
A highly effective and safe supplement, a protein powder is exactly what you need to see the best gains possible, and as a beginner, the right powder on your shelf can make all the difference. It just takes knowing the ins and out of what a good powder can do for your gains.
Benefits Of Protein Powder
The benefits of a protein powder are hard to ignore and it would be a disservice to do so. With the right supplement on your shelf, you will see the best gains in no time with no hassle or stress to you, your wallet, or your gains.
Benefits of protein powder include:
Great source of protein: Protein powders are packed with protein to give you that extra boost and serve as simple and convenient ways to get protein. This is with either a whey protein or a plant-based protein.
Serious muscle growth: Since protein is essential for muscle growth, having a powder that works to build muscle and enhance your gains is important as you look to build that shredded physique (2).
Enhanced recovery: Protein not only enhances growth but can help repair those damaged muscles. With a top tier protein powder, your recovery goals are right around the corner (3).
Help keep you full: These can help keep you full since protein does a great job with that. It will eliminate your desire to snack and help curb hunger by pumping you with other nutrients.
Aid in weight loss: By keeping you more full and curbing hunger, it will help with weight loss and enhance all those goals so you see that desired physique unfold. This can also help with your body composition as well (4).
The Ins and Outs of Protein Powder For Beginners
Let’s get into some of the finer details and potential questions a beginner would have on protein powders as they look to progress further into their training and recovery process.
Why Protein Powder Matters
Protein powder matters because it is a convenient way to get protein immediately after a workout. Those grueling workouts exhaust us but with the right approach to training, all of our gains will be covered in no time and protein powder can fix that. For those on-the-go needs, like heading home from the gym, a protein powder is something that you will absolutely love to have for what it can do for gains.
What To Look For
There are a few key factors to look for. The first is whether you want whey or plant-based powder. For those following certain diets, or who are sensitive to dairy, a plant-based powder is a perfectly fine option for your protein powder.
Also look for reputability and honesty in the company. With a saturated market, some companies may be out there looking to make a quick buck but there are plenty who pride themselves on the honesty and transparency of their product which can seriously increase growth.
Of course, look for price. These supplements can start to get expensive but looking to price and how many servings you get is important as you look to build that muscle and enhance recovery all while having it be affordable.
Related: How Whey Protein & Oats Work To Build Serious Muscle
Is It Safe?
Protein powder is a safe supplement to take but it is always best to read the label and consult a doctor is you have questions. A widely studied supplement, there is plenty of scientific backing to give you the option to read up on the safety, effectiveness, and overall ability of what protein powder can do.
When Should I Take It?
The best time to take a protein powder is right after a workout. You’ve depleted your body and now its time to pump those nutrients back in to see the best growth, recovery, and weight loss efforts. Somewhere in the ball park of 15-60 minutes after your workout is good.
Is It Worth It?
Overall, yes, protein powder is worth it. It is healthy, safe, effective, and can work wonders for your overall training and performance goals, as well as health and wellness. The right powder is exactly what you need to see the best gains possible.
Check out our list of the Best Protein Powders for more great muscle building and recovery supplements!
Wrap Up
Protein powder has the ability to help us greatly and with the right approach, all you need to do is find the right one and enjoy. Able to pump us with protein and enhance muscle growth, recovery, and weight loss, beginners will find this to more than helpful as they embark on their fitness journey today.
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
Cintineo, H.; et al. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Pasiakos, S.; et al. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, S.; et al. (2014). “Effects of protein supplement on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Jim Stoppani: Keto Diet Vs Carb Cycling, Which Is Best?
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Jim Stoppani breaks down the keto diet and carb cycling in his latest explainer.
The keto diet is one of the more popular diet trends circulating through the fitness world over the past decade. The basic concept is to cut all carbs out of your diet and increase dietary fat. But is this popular trend all it’s cracked up to be? And how does it compare to the tried and true method of carb cycling often used by athletes? We partnered with Barbend and turned to exercise physiologist Jim Stoppani for a full explainer guide on keto diet vs carb cycling – and the overall role of carbs in nutrition for those looking to be fit and healthy.
In the current internet age, it’s become so much easier to get information to stay healthy and find ways to lose weight. But it’s also very easy for misinformation to spread and popular trends to take hold that might not be the best for you. That’s why it’s important to treat every super popular diet trend with caution. People have been singing the keto diet praises for years. And in fact, it holds a lot of similarities to older diet systems like the Atkins diet. But for those who want to handle fitness and health the right way – is this diet truly a good option?
Jim Stoppani breaks the diet down in our latest video conversation and also compares it to carb cycling – the act of cycling in and out of low and regular carb intake. What is the truly best way to handle carbohydrates in a fit diet? Let’s break it down.
What is the keto diet?
Jim Stoppani explains that the keto diet’s main factor is to cut carbs out of your diet completely. You then focus on an increase in dietary fats (the healthy ones). The goal of this is to rewire the way your body works. Instead of getting energy from glucose (carbs), your body will start pulling that energy from ketones.
Ketones are found in fat – and so when your body starts using ketones for energy, you start burning fat much more effectively. This is why the diet has become so popular. It’s a powerful method of losing weight fast (if you stick to it firmly).
Fun note – when your body is in ketosis and burning ketones/fat rather than glucose/carbs, you’ll find that your breath smells bad and in some extreme cases your sweat will also start to take on a different smell.
Should you use the keto diet?
While the results are proven to lead to relatively quick fat loss, Jim Stoppani warns against this diet being a go-to for those looking for long term fitness and health. Stoppani explains that the keto diet is great for a quick weight loss over the course of four to six weeks. So for those looking to fit into a wedding dress or look good on the beach during vacation, this diet can work wonders.
But for those who are looking to lose weight, keep the weight off, and remain health and fit – this diet is not the best option. Jim Stoppani explains:
“The last thing you want to do is go from eating 400 carbs a day to zero… and really that’s why keto is so popular because it’s used for short term fat loss. It’s great for losing a tone of weight in six weeks. But now that you’ve cut out all your carbs and now you hit a plateau, where do you go? You’ve got no more carbs to cut out. What are you going to cut out? Protein? You’re going to start cutting protein now?”
His main point is that the keto diet doesn’t work in the long term – especially for those who have more ambitious fitness goals like bodybuilders or athletes. That’s why Jim Stoppani recommends slowly cutting out carbs in phases.
Focus on cutting only 100 carbs first, you’ll lose weight if you do it right. Then after that plateaus, cut out another 100 carbs. If the keto diet focus on a slow transition out of carbs it would be more sustainable.
So what about carb cycling?
Jim Stoppani far prefers the tried and true carb cycling method for cutting weight. He’s used it in the past for years and finds it very effective. The key goal here is to cycle on and off with low carb days and then high carb days. There are various ways you can set up this schedule to work best for you.
The reason for the cycling is to prevent your metabolism from crashing. Suddenly cutting carbs will eventually lead to a plateau as your metabolism goes into a sort of “starvation mode” – suddenly you burn less calories at rest than before. This makes it harder to lose weight after a short term period of quick fat loss.
Carb cycling prevents this – while still cutting down overall carbs in your diet. It keeps your metabolism working faster while also cutting out glucos and focusing on burning fat instead.
Wrap Up
In Jim Stoppani’s eyes, the keto diet is no different than any other “lose fat fast” plans. They work great in the short term but likely lead to fluctuating weight in most people who try it. It’s hardly sustainable and not a long term solution. Carb cycling can be a great alternative for those looking to reduce carbs and burn fat. In either case – Jim Stoppani’s suggestion is to ease out of carbs instead of crashing down to zero instantly.
You can watch Jim Stoppani explain in full detail by watching our latest GI Exclusive interview segment above!
The Best Peanut Butter Alternatives For Health & Gains
What peanut butter alternatives are out there for continued gains.
When it comes to our continued gains, nutrition is an easy place to start and for those who enjoy peanut butter, checking out some peanut butter alternatives is one way to hop on board the gains train. Eating well and finding those healthy foods may seem challenging but it is not impossible by any means. Those clean foods we know and love are perfect for seeing continued success and for those of us bodybuilders looking to tone and sculpt, it is imperative we put an emphasis on those clean and whole foods.
Peanut butter is a fantastic option for our bodybuilding goals and is a great food to include with a variety of meals. Easy and convenient, our favorite PB snacks have the ability to launch our gains to new heights. However, for those allergic or just looking for something different, there are those peanut butter alternatives that can greatly affect our diet, and ultimately, our overall gains. Knowing what they are and experimenting with them can give you the best chance to find your favorites to include in any meal or snack.
Let’s jump into the best peanut butter alternatives so you can see what is out there and how these will affect your diet and gains. Even for those who feel they would never abandon peanut butter, some of these alternatives may just change your mind and give you something else to consider next time you are looking for that tasty snack.
Benefits Of Peanut Butter
Before we jump into these alternatives, a quick rundown of peanut butter and what it can do for your bodybuilding goals is warranted. This food can do a lot for your gains and is one to definitely consider putting into your diet.
Benefits of peanut butter include:
Good source of healthy fats: Taking in healthy fats is important and will balance out our macronutrients nicely. By including healthy fats and those sources in your diet, you make sure to reach a good limit in your daily intake (1).
Also has protein: PB also has protein that is needed for muscle growth, recovery, and satiety and is perfect for your goals (2).
Versatile and convenient: This can be put with many things and is a great food to have for a sit-down meal or those on-the-go meals for ease and convenience.
Related: Why Peanut Butter Works Well For Your Bodybuilding Gains
Best Peanut Butter Alternatives
So, while peanut butter is clearly beneficial and worthwhile to have in your diet, taking into account peanut butter alternatives is something that will benefit you and your bodybuilding gains. There are great nut butter alternatives but also those that are nut-free so you can fit these into your dietary needs, allergy restrictions, or just diversify your diet.
Nut Butter Alternatives
Let’s take a look at some great nut butter alternatives for those who want something nutty without dealing with peanut butter specifically. While they each have their own unique taste, they go well with a variety of things like sandwiches, yogurt, and other foods that you may have in your diet already.
Almond Butter
Almond butter is made from roasted almonds and is a great alternative to peanut butter. The taste is great and what you will find is that this may be higher in calories, but loaded with vitamins, minerals, and antioxidants (3). Working to keep you full and give you those healthy fats, this is a great choice for a snack.
Hazelnut Butter
Hazelnut butter can work to assist weight management and decrease cell damage since hazelnuts are high in antioxidants. Fighting inflammation is great and will keep you moving more efficiently for workouts and everyday movements.
Cashew Butter
A great choice for those vegan and vegetarian diets, this will also work to keep you full and help with weight control. Being low in sodium also works to balance out those sodium levels.
Walnut Butter
High in antioxidants, this gives you the benefit of fighting oxidative stress while also working to improve brain health since it is loaded with cognitive boosting vitamins and minerals (4).
Non-Nut Butter Alternatives
Taking into account those non-nut butter alternatives are also wise because they provide for similar benefits but fit well for those who feel like nut butters aren’t conducive to their specific lifestyle. For those that have an allergy to nuts and those nut butters above, these options are great.
Sunflower Seed Butter
Sunflower seed butter is loaded with vitamins and minerals and can work to promote healthy weight and limit cell damage. Less inflammation is what we all want as hard-working athletes and with the right alterative like sunflower seed butter, we can find that no problem (5).
Tahini comes from sesame seeds and can help with blood pressure and cholesterol, since this is rich in vitamins and minerals. What you will find is that this is surprising good with those foods that you traditionally eat with peanut butter.
Peanut Butter Alternatives: Should I Ditch Peanut Butter?
At the end of the day, you don’t have to ditch peanut butter totally. These peanut butter alternatives are just options so you have the best chance at seeing great gains while also having the option to switch up your diet. With the right alternatives, you have a better chance at seeing those gains you want most and can work to alleviate any stress in diversifying and finding the right foods for your diet. So, don’t ditch peanut butter altogether but be open to some alternatives that help you greatly.
Wrap Up
These peanut butter alternatives will provide for similar gains while also allowing you the benefit of seeing great results. Whether it be a nut butter or non, what you will find is that by diversifying your diet, you better tackle any of those gains you want most while keeping your diet changing in a healthy way. These peanut butter alternatives are great and should absolutely be in your diet, for your overall health, nutrition, and gains matter.
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
Harvard Medial School (2019). “Ask the doctor: Why is peanut butter “healthy” if it has saturated fat?”. (source)
Arya, S.; et al. (2016). “Peanuts as functional food: a review”. (source)
USDA/Agricultural Research Service (2008). “Antioxidant Effects From Eating Almonds”. (source)
Poulose, S.; et al. (2014). “Role of walnuts in maintaining brain health with age”. (source)
Dreher, M.; et al. (1983). “Sunflower Butter: Nutritional Evaluation and Consumer Acceptance”. (source)
Best Ways To Kickstart Your Metabolism As A Bodybuilder
The best ways to kickstart your metabolism to see weight loss and that desired physique.
Some of us were born with a slow metabolism and while we used to hate knowing we had to work a little harder to keep off unwanted pounds, we loathed those who could eat whatever and still look shredded. Your metabolism is one of the major parts of your body giving you energy to keep it going and while a slow metabolism can be frustrating, there are ways to boost your metabolic rate and get a kickstart to see that desired physique you’ve always wanted.
If genetics dealt you a tough hand with a slow metabolism, it just means you have to pay a little more attention to what you eat and how you train in order to get that much needed metabolic boost. Judging how fast or slow you burn calories, your metabolism can work to your benefit with the right changes in your diet and the proper exercises and techniques. Don’t let a slower than normal metabolism keep you feeling fatigued and feeling those unneeded cravings and make the change today to see great results.
While fat burner supplements can increase your metabolism and work to shed that unwanted fat, it is important to make sure you get the right one for you. A good fat burner will be natural and safe with clinically backed ingredients and come from a reputable company that will ensure long-term benefits. But there are other ways to boost your metabolism as well and many may work just fine for your metabolic needs.
Kickstarting Your Metabolism
Increasing High-Intensity Workouts
High-intensity interval training is a great way to boost your metabolism and involves quick and intense bursts of activity like running or the rowing machine. This will help you burn more fat and increase your metabolic rate even post workout. Unlike normal cardio, which elevates your metabolic rate but sees a return to normal afterwards, high-intensity interval training offers the great benefit of working for you even after the workout is completed (1).
This can be with bursts of 30 seconds on and a slower recovery of a minute or two off and should see your heart rate spike to around 85% of your max heart rate. There are many time interval variations to try with HIIT so see what works best for you.
Improve Strength Training
Lifting, like high-intensity interval training, works to keep your metabolism going long after the workout is completed as a result of the strain lifting puts on your muscles. Since muscle is more metabolically active than fat, strength training is a great way to boost your metabolism with the added benefit of seeing great muscle growth. By burning more calories you will aid in weight loss but work to keep on that lean muscle for your desired physique (2).
Increasing Your Intake Of Green Tea, Coffee, and Spicy Foods
Green tea is a great source of energy given that it contains caffeine and can increase your metabolism as well (3). Since tea can convert stored fat into free fatty acids, it allows for increased fat burn and the metabolism-boosting properties can prevent a weight loss plateau that results from a decreased metabolism.
Coffee also works to boost your metabolism and is another source of caffeine for energy, whether that be to start your day, use for a pre-workout boost, or a mid-day pick me up when you start to feel sluggish (4). Many fat burners contain caffeine but using coffee or green tea is one way to receive the same energy-boosting benefits while working to kickstart your metabolism.
Spicy foods can increase your body temperature and start the thermogenesis process, a key in weight loss. As your body temperature increases, so too does your metabolism and thermogenesis helps to break down body fat. Spicy foods also contain capsaicin, which is a key ingredient to boosting metabolism (5). While the effects of spicy foods are temporary, they are one tasty way to really kickstart your metabolism.
Get More Sleep
A lack of sleep can have negative effects on your metabolism and those who suffer from lack of sleep run the risk of weight gain. The longer you stay awake, the more you feel the urge for those unhealthy cravings leading you to indulge in a late night snack. Those who are sleep deprived may feel more hungry because the hormone ghrelin, which activates hunger, is heightened, and leptin, which helps you feel full, is decreased. Avoid late night snacking and give your body the proper rest it needs while also working the benefit of keeping your metabolism running smoothly (6).
Stay Hydrated
Hydration is a great tool to help you feel full longer and can also increase athletic performance and mental capabilities (7). With increased hydration, you can accelerate calorie burn while also promoting energy expenditure through water-induced thermogenesis, leading to more calories burned and weight loss. Since staying hydrated plays more than one vital role in your overall health and wellness, keeping a bottle near you is one sure way to stay on top of your game.
Wrap Up
Our metabolisms work for our overall benefit, but it is important to take care of it so it operates at maximum capacity. For those of us putting up big numbers in the gym, eating a vast amount of calories is important for our overall bulk. But shedding fat and getting that overall physique can be challenging and while fad diets and supplements claim to have all of the answers, sometimes it just takes a little extra attention to kickstart our metabolism. Through high-intensity interval training, weight lifting, and a healthy diet, we can really give our metabolism that boost it so desperately may need. Try these tips and watch your weight loss goals become a reality.
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
Khalafi, Mousa; Symonds, Michael E. (2020). “The impact of high-intensity interval training on inflammatory markers in metabolic disorders: A meta-analysis”. (source)
Wright, Matthew D.; Laas, Mihkel (2016). “Strength Training and Metabolic Conditioning for Female Youth and Adolescent Soccer Players”. (source)
Hodgson, Adrian B.; Randell, Rebecca K.; Jeukendrup, Asker E. (2013). “The Effect of Green Tea Extract on Fat Oxidation at Rest and during Exercise: Evidence of Efficacy and Proposed Mechanisms”. (source)
Acheson, K. J.; Zahorska-Markiewicz, B.; Pittet, P.; Anantharaman, K.; Jequier, E. (1980). “Caffeine and coffee: their influence on metabolic rate and substrate utilization in normal weight and obese individuals”. (source)
Gregersen, N T.; Belza, A.; Jensen, M. G.; Ritz, C.; Bitz, C.; Hels, O.; Frandsen, E.; Mela, D. J.; Astrup, A. (2013). “Acute effects of mustard, horseradish, black pepper and ginger on energy expenditure, appetite, ad libitum energy intake and energy balance in human subjects”. (source)
American Society for Biochemistry and Molecular Biology (2019). “Lack of sleep affects fat metabolism”. (source)
Stover, Beth; Murray, Bob (2007). “Drink Up!: The Science of Hydration”. (source)
Complete Guide To Pre-Workouts For Energy & Muscle Pumps
All of the information you need to capitalize on great pre-workouts!
Working out and getting solid exercise is a staple in our day. But sometimes our busy schedules get in the way of us properly executing a good workout. Thankfully, there are supplements that can really work to boost our overall strength and performance to elevate us to new levels when it comes to a solid workout. Pre-workout supplements are one of the greatest training aids for us to use and will tackle any of those drained feelings we may be suffering from.
With so many on the market, it can be tough to find out which pre-workouts will actually work for our overall benefit. With so many added ingredients and fillers that are unnecessary to our health and performance, knowing what should be included and what should be left out are important to know. Don’t let a highly saturated market ruin your chances of getting a good solid workout in.
In this complete guide on pre-workouts, we will break down what pre-workout supplements do, what are some key and safe ingredients they must have, and how to use them as effectively as possible to maximize total growth and performance. Really work to see a change in your energy and body composition by choosing a high quality pre-workout to add to your supplemental regimen.
What Do Pre-Workouts Do?
Pre-workouts are designed to give you an edge when it comes to energy and focus entering into a tough workout. For active individuals, pre-workout supplements can increase your heart rate, get your blood pumping, and hit you with laser focus to really maximize all gains. Providing for solid muscle pumps and longer workouts, you will really see the muscle growth you desire come to life (1).
For those looking to burn calories, by increasing your heart rate and allowing you to work out longer, pre-workouts have the ability to allow for great calorie burn so you see that unwanted fat start to go. By increasing muscle, you will start to see a change in your body composition so you get that shredded physique you work hard for and a good quality pre-workout can also enhance recovery so you are ready to bounce back faster for your next workout.
Key Ingredients In Good Pre-Workouts
Many pre-workouts will have tons of ingredients to work for your benefit, but it is important to make sure you have these key ingredients listed below in your pre-workout. As staples in a formula, these are sure to help you see all of the great benefits.
This will work to elevate energy so you can tackle any sluggish feelings that may harm your workout. It will add the benefits of increased focus, better reaction time, and raise your level of alertness so you see you great gains (2).
Beta-Alanine
Aids in carnosine production which acts as a buffer for the pH levels in your muscles to push past any fatigue to keep your workouts going longer.
Works to make adenosine triphosphate (ATP) which fuels muscle energy to see a boost in your overall athletic performance (3).
These essential branched chain amino acids (leucine, isoleucine, and valine) are the building blocks of proteins. They help stimulate protein synthesis so you really start to see huge gains in muscle growth and strength (4).
L-Citrulline
Changes into L-arginine which boost nitric oxide maintaining good blood flow into the muscles for increased muscle pumps.
Helps produce carnitine which is beneficial for muscle growth and power to really elevate strength and performance (5).
The Safety Of Pre-Workouts
Pre-workouts are not monitored by the FDA but are on the whole safe for the general public. Since many contain caffeine, it is important to monitor you caffeine intake and for those sensitive or who cannot have caffeine, there are great stimulant free pre-workouts that can really benefit you just the same without the added caffeine. For general health, look into the nutrition labels and make sure there are no harmful additives or fillers that can ruin a good diet or just add unwanted junk into your body.
Some side effects to consider are dizziness, nausea, dehydration, and high blood pressure, so it is really important to monitor caffeine intake, stay hydrated during and after your workout, and stop use if these side effects start to hurt your everyday life. While pre-workouts are really beneficial for most people, they may not work for everyone and it is important to keep all options open.
How To Use Pre-Workouts
You want to take pre-workout ideally 30 minutes before a workout so all of the ingredients have time to fully hit your body so the intended effects can kick in. Making sure you eat something is vital for the effects of pre-workout to work for your benefit and not against you. With high amounts of caffeine, pre-workouts may give you that light-headed and nauseous feeling so having something in your stomach is more than important to counter any negative effects.
Staying hydrated during and after your workout is incredibly important for your success with pre-workout for not only can pre-workout dehydrate you but also a prolonged workout can deplete you. Be sure to look at the back of the product as well for any additional information on that specific pre-workout.
Recommended Pre-Workout
Cellucor C4 Ultimate
Cellucor C4 Ultimate is a powerful pre-workout supplement designed to increase energy, provide powerful muscle pumps, and enhance focus for peak performance. Effective ingredients and a fully transparent label ensure you get the best for your pre-workout needs.
Cellucor C4 Ultimate is a great pre-workout supplement designed to help you see results and achieve peak performance so all your goals are met. This supplement will work to deliver serious energy, provide powerful pumps, enhance better muscular endurance, and offer extreme focus so you see huge gains and reach peak performance. Clinically studied ingredients are mixed into a cutting-edge formula to only give you the best when it comes success.
Price: $23.99
Check out our list of the Best Pre-Workouts for more great energy boosting and muscle pumping products!
Wrap Up
Pre-workouts are great workout aids to really help our overall performance. Designed to enhance muscle pumps, increase energy, aid in weight loss, and provide an all around great performance boost, these supplements can work wonders for you. Knowing what ingredients to look for, how safe they are and how to use them effectively is important but all within your grasp with this complete guide on pre-workout supplements.
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
Outlaw, Jordan J.; Wilborn, Colin D.; Smith-Ryan, Abbie E.; Hayward, Sara E.; Urbina, Stacie L.; Taylor, Lem W.; Foster Cliffa A. (2014). “Acute effects of a commercially-available pre-workout supplement on markers of training: a double-blind study”. (source)
McLellan, Tom M.; Caldwell, John A.; Lieberman, Harris R. (2016). “A review of caffeine’s effects on cognitive, physical and occupational performance”. (source)
Kreider, Richard B. (2003). “Effects of creatine supplementation on performance and training adaptations”. (source)
Negro, M.; Giardina, S.; Marzani, B.; Marzatico, F. (2008). “Branched-chain amino acid supplementation does not enhance athletic performance but affects muscle recovery and the immune system”. (source)
Yu, Zhu-Lin; Zhang, Ling-Yu; Jiang, Xiao-Ming; Xue, Chang-Hu; Chi, Naiqui; Zhang, Tian-Tian; Wang, Yu-Ming (2020). “Effects of dietary choline, betaine, and L-carnitine on the generation of trimethylamine-N-oxide in healthy mice”. (source)
The Cutting Diet To Get You Completely Shredded
The ultimate cut from a different source.
Bodybuilding is truly a scientific process. You have to incorporate a number of different methods in order to see the best results. Lifting routines must vary and attack all the muscle groups in order to have a well built and symmetrical form.
Workout routines aside, a bodybuilder will also have times when they go on a bulking phase, consuming a great deal of calories and building muscle through training. But for every bodybuilder there comes a point in which the bulking phase must come to an end, the calories dialed back, and the results of their muscle building bearing fruit. This is the cutting phase.
When it comes to going on a cut it requires a certain level of discipline. Depending on whether you’re intending to get into contest shape or if you just want to look shredded, there are always going to be different tactics to approaching your cutting phase. A cut for some people could have a higher calorie deficit than others, but for the most part, you’re going to want to keep your calorie intake reasonable. There’s no reason to deplete your body to the point that you feel like you’re dying.
Take for instance mixed martial arts fighters. Many of them go through hard training in a fight camp including strength and conditioning training. They make their bodies strong in training in preparation for a fight. But when it’s time to weigh-in for their weight class, they aren’t going to step onto the scale at their walk around weight. Rather, they’ll be cutting the water weight in their body in order to drop down to a weight class that suits their body type. Just like bodybuilders, during this phase, fighters will often look even more shredded.
So how exactly do you get their weight down to not only reach your preferred weight limit, but also look shredded at the same time? Knowing how to cut effectively will keep those gains intact so you only get the best results possible.
Best Tips For A Cutting Diet
By knowing what to do and how best to execute a cutting diet, you will better set yourself up for all of those lifting and wants and needs. While everybody’s body reacts a bit differently, what you will find is that many of these tips are constant regardless of who you are and what lifestyle you may lead.
Balance Of Macronutrients
Like any diet, it is important that you put an emphasis on your macronutrients and the proper balance of all three, and a cutting diet is no different. By working with the right amount of protein, carbs, and fat, you can better tackle all of those goals so you see the best gains possible. By consuming enough protein, you of course aid in muscle growth and enhanced recovery, while keeping you more full for those weight loss benefits. With a focus on carbs and fat as well, you work to give yourself fuel so you can better tackle any and all of those needs when it comes to powering through your workout (1,2).
Timing Becomes Important
Ensuring you eat the right food at the right times will enhance your cut so you see the best gains possible. Your body is in constant need of fuel so by eating 5-6 smaller meals throughout the day, you better set yourself for weight and fat loss success instead of eating 3-4 larger meals. You want your body to constantly burn and not have time to store anything. By focusing on timing and making sure you get the right food in your body at the right time, you will see the best gains and never feel short on energy (3,4).
Train The Right Way
What happens when we try to cut is that we start to exercise more and more. But what we often times don’t realize is that by training more, we feel the need to eat more. With more calories out than in, and especially in a way that is just too many calories out, our bodies will start to eat away at muscle, something we just cannot have happen. What you want to try and focus on is higher weight in your rep range. Usually people perform 8 reps, 8-10 reps, or 8-12 reps in a given workout. If you lift heavier in these ranges, you will see muscle continue to grow, while not feeling like all those gains are sacrificed.
Some Miscellaneous Tips
While the tips above are rather standard, we wanted to make sure we got a few in that are a bit on their own. These tips below are just the icing on the cake for a more successful cut and one that will ensure the most effective cut of them all.
Drink plenty of water: By drinking enough water you work to stay full and hydrated. A common mistake is when people forget to drink enough. Sometimes that hungry feeling is instead you actually being thirsty (5).
Avoid sugar and cheat meals: While we love to have sugar and indulge in those cheat meals, it is important to not let yourself fall victim to a super sugary meal. If you work on setting an end date to your cutting diet, then you will be more inclined to stay away from those sweet treats during it.
Get plenty of sleep: As with all training plans and diet, sleep is so important. By working on prioritizing sleep and giving yourself the best chance to recover and recharge, you will most certainly feel ready to continue to tackle any cut.
Wrap Up
For those looking to cut, the right cutting diet is all you need. By following the right tips and making sure you know what to do and when to do it, you will see that shredded physique take shape no problem. Be sure to stay diligent and really give yourself the best benefit when it comes to seeing those cutting needs come to life.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Savarino, G.; et al. (2021). “Macronutrient balance and micronutrient amounts through growth and development”. (source)
Carreiro, A.; et al. (2016). “The macronutrients, appetite and energy intake”. (source)
Paoli, A.; et al. (2019). “The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting”. (source)
Stark, M.; et al. (2012). “Protein timing and its effects o muscular hypertrophy and strength in individuals engaged in weight-training”. (source)
Thornton, S. (2016). “Increased Hydration Can Be Associated with Weight Loss”. (source)