Tag: Nutrition
Matt Jansen: The Real Way To Burn Stubborn Fat Areas Without Ruining Strong Points
Matt Jansen shares the brutally honest truth behind the myth of spot reducing stubborn fat areas.
Losing weight can be hard. It can become especially hard when you’re trying to build up muscle and maintain a sculpted physique at the same time. Each body is different. We are all familiar with having trouble areas. Spots on the body that carry more weight than the rest. How do you spot reduce those fatty areas without burning too deep into your muscle tissue? In our latest GI Exclusive interview, trainer Matt Jansen debunks the myth of spot reducing stubborn fat and how to really bring in trouble areas.
You’ve likely seen headlines and ads online all the time that claim to provide the secret to spot reducing stubborn fatty areas on your body. Whether it is a supplement promising a cure or simply a certain workout – the myth of spot reducing fat has persisted for decades.
Unfortunately, here’s the real truth. There is no way to spot reduct stubborn fat areas. It is physically impossible to target certain points of the body to burn stubborn fat. Crunches do not burn more fat in your stomach. Specific diets cannot hold the secret to burning fat in problem areas.
The general truth is this – when you burn more calories than you consume, you will lose fat. Since every body is different genetically – some areas might take longer to lose fat than others. But if you stay persistent, it will all drop off eventually.
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Check out our GI Exclusive with bodybuilding coach Matt Jansen above!
When it comes to bodybuilding, however, this poses an interesting challenge. What happens if a bodybuilder has strong areas of their physique but carry extra fat in other specific problem areas? How do you burn stubborn fat without diminishing the hard earned muscle and taper?
We asked Matt Jansen this very question during our video interview. As we mentioned, he makes it very clear that you cannot target fat loss in certain areas. So if an athlete has a problem area, Jansen’s tactic is to plan a longer period of dieting leading up to a competition.
As Matt Jansen explains it, if a bodybuilder doesn’t carry fat evenly, then it’s a delicate balancing act to burn off fat in the problem areas and keep strong areas on point. This balancing act will be trial and error. That’s why a bodybuilder should plan a more extended time than usual during contest prep dieting.
This additional time allots for the athlete to cut fat from the problem areas and also then work on fixing any strong areas that might have been diminished through the fat loss diet plan. It’s almost like balancing a scale. You fall too much to one side, so now you put more weight on the other. Then it teeters too far to the other side, so you keep balancing until it evens out perfect.
Unfortunately, this simply requires more time and effort to accomplish. That’s the rub when it comes to having “less ideal” genetics. More work, consistency, and time need to be put in to perfect the athlete’s physique.
You can watch Matt Jansen talk in more detail about burning stubborn body fat in our latest GI Exclusive interview above!
Brad Castleberry Explains: Is 24 Hour Intermittent Fasting The Key To A Shredded Physique?
Brad Castleberry explains how 24 hour intermittent fasting can be an extra tool to create a lean and conditioned physique.
Brad Castleberry has his fair share of controversies but one thing that can’t be denied is his fantastic and consistently lean physique. He’s the kind of bodybuilder that maintains great conditioning all year. This can be a true challenge given the twists and turns life throws our way every single day. So how does he do it? We asked Castleberry that very question. In our latest GI Exclusive interview, Brad Castleberry details his tactics, including intermittent fasting, for maintaining a shredded physique year round.
Brad Castleberry is the kind of bodybuilder who can throw off his shirt any day of the week at any point of the year and look shredded. While genetics play a big part of that ability – Castleberry doesn’t want to be written off just for good genetics alone. The truth is that maintaining a consistent conditioned physique takes a lot of work. The kind of work you can never take a break from.
In our new video conversation with Brad Castleberry, we asked him how he stays shredded all year round. He explained that it’s all in the diet. Most importantly, it’s about being extremely strict in your diet every single day, 365 days a year. That’s the part that’s a challenge for almost everyone. There’s no days off. There’s no breaks. There’s no turning on and off the diet. If you want to look like Castleberry throughout the year – you need to work throughout the year.
Of course, this isn’t the answer people want to hear. They want to know tips and tricks to make that hard work easier. Or how to optimize their diet habits to make the goal more obtainable. For Brad, his key additional tactic is 24 hour intermittent fasting.
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Check out our latest GI Exclusive with Brad Castleberry above!
Brad Castleberry details how he fasts for a full 24 hours one day per week. Absolutely no food or carb filled drinks for a full day. He swears by it and he claims it’s a helpful tool to bringing in your physique to truly shredded levels. Though he does warn that this is just a cherry on top. It’s not the end-all be-all way to become shredded. If you’re eating like a slob but intermittent fasting – it won’t work.
Beyond helping his physique – Castleberry also shares the benefits of doing a full 24 hour fast once per week. He claims that it actually helps your energy levels rather than depletes them. Many people think that fasting will make you drained and tired. But the opposite is true if you do it intermittently. It detoxes your system and the hunger can help keep you focused. That focused energy can help you stay on track with your goals. This includes eating healthy and keeping your strict diet the rest of the week.
While this advice is purely anecdotal, it’s no secret that intermittent fasting has been proven to help with weight loss (if paired with a healthy diet). Fasting for a full 24 hours is not the only way to intermittently fast. You can also fast for 16 hours and eat within an eight hour window every single day. There are a variety of intermittent fasting tactics available. They all work. For Castleberry, going all in on a 24 hour fast works best for his lifestyle.
If you’re the kind of person who already eats well but has trouble getting your physique to that next level of shred. Consider intermittent fasting as a helping hand to your routine. It might just be the edge you need to become a lean mean bodybuilding machine. Just don’t use it as an excuse to scarf down an extra cheat meal after you fast.
You can watch Brad Castleberry breakdown his full tactic for staying as lean as possible all year in our latest GI Exclusive interview segment above!
CBD Supplements for Weight Loss
More than half of all adults in the United States are overweight. So it’s not surprising that people are looking for help to lose extra fat.
One aid that is becoming increasingly popular is CBD supplements. Cannabidiol (CBD), is a nonpsychoactive compound found in the cannabis plant. Studies and personal experiences have shown how CBD can help curb your appetite, shift stubborn fat and improve your metabolism. It may be one of the safest and most effective weight-loss supplements we know of.
However, not all supplements are created equal. And a quick google search will bring up oils, gummies, pills, and more, at various dosages and in various forms. How do you know which will be the most effective to help you lose weight? Here we will give a brief overview of the different CBD supplements.
How CBD Aids Weight Loss
Your body houses an endocannabinoid system that interacts with the compounds found in Cannabis. CBD binds to CB1 and CB2 receptors found in the brain and nervous system and other major organs such as the lungs and skin. This allows CBD to have some amazing effects on the body.
Here we will give a brief overview:
Fat Browning – CBD has the amazing ability to transform fat cells so that they can be more easily burned away. It turns “bad fat” – white fat cells, into brown fat cells, also known as “good fat.” (1)
Brown fat cells contain raised numbers of mitochondria and use more energy, which means they are more easily used as fuel and burned.
Appetite-suppressant – CBD interacts with your body’s natural endocannabinoid system and blocks certain CB1 receptors. One of the effects of this is a reduction in hunger. (2) On the other hand, another compound found in Cannabis – tetrahydrocannabinol (THC), has the opposite effect and actually increases appetite.
Reduces Stress and Improves Sleep – CBD may benefit your sleep and reduce cortisol levels which cause stress and inflammation. (3) (4) This can help you on your weight loss journey partially because it is easier to stick to healthier habits when you feel good. In addition, your body is more likely to hold onto fat when you are getting insufficient sleep, or your cortisol levels are high.
Insulin Regulation – When there is too much insulin in the bloodstream, our bodies are unable to burn fat. Irregular blood sugar can also lead to sugar cravings, making it hard to restrict food intake. CBD helps to stabilize insulin levels, kickstarting the body into burning fat. One study incorporating data from 4,567 patients found that regular marijuana users had 17% lower fasting insulin levels, 16% lower levels of insulin resistance, and a smaller waist circumference. (5)
Mitochondrial Function – Mitochondria is the source of energy within a cell. Imbalances can negatively affect how we burn energy and make weight gain more likely. Fixing those imbalances can dramatically improve your metabolism. CBD has the incredible ability to regulate mitochondrial activity. (6)
Types of CBD
All CBD products, regardless of what form they’re in, come in three basic varieties:
Full-spectrum CBD: Contains all parts of the hemp plant, including CBD and small traces of other CBD compounds such as THC and terpenes.
Broad-spectrum CBD: Includes all of the ingredients in full-spectrum CBD, except THC.
CBD isolates The purest form, containing only CBD.
Other products contain both CBD and THC. These products have their own benefits. However, THC is the psychoactive compound in Cannabis, so if you want to avoid feeling high, look for products with just trace amounts of THC.
Different Forms of CBD
Everybody processes cannabis and cannabinoids a little differently. Finding your ideal form of cannabis consumption may take trial and error. The most common forms include CBD oil, pills, creams, and vapor liquid.
Different forms affect your body in different ways. Some key differences include:
Onset: How quickly will the product begin to work?
Distribution: Which parts of the body will be most affected?
Duration: How long will the effects last?
Dose: How much CBD are you getting?
Edibles and Capsules
Onset: 1-2 hours.
Distribution: Absorbed by the gut and modified by the liver, then spreads throughout the body fairly evenly.
Duration: Effects may last up to 12 hours.
Dose: Doses of CBD products range from 5 mg to hundreds of milligrams.
Before reaching the liver, cannabinoids will interact with receptors in the gut, making capsules an effective way to take CBD for weight loss. The long-lasting effects of capsules mean that you benefit from their effects for longer.
Shred CBD comes in capsule form and has been specifically designed to aid weight loss.
Tinctures, Oils, and Sprays
Onset: 15 minutes – 1 hour.
Distribution: Absorbed into the bloodstream by the mouth, then evenly distributes.
Duration: Lasts around 6-8 hours.
Dose: 2.5-5 mg of CBD is a common starting dose.
Oral-mucosal drugs are directly absorbed into the blood via the mouth. It is best to place the dose under the tongue and wait for a minute before swallowing. If swallowed, you will experience similar effects to capsules but at a lower dose and at a quicker pace, making it less effective for weight loss.
Smoking and Vaping
Onset: Seconds to minutes.
Distribution: Impacts the lungs immediately, then the brain and heart, then is distributed throughout the body.
Duration: Most effects subside after 2-3 hours.
Dose: As little as is necessary.
When cannabis is inhaled through the lungs, it is sent to the brain before being metabolized. This makes it fast-acting and short-lived. This is effective for acute problems such as nausea and pain, but it is not the best method for weight loss.
Other Forms of Cannabis
Some other forms of CBD you might see include:
Topicals
Topicals are creams containing CBD. They can be very effective for skin conditions or joint pain, but they are not absorbed into the bloodstream. Therefore, they are not effective for weight loss.
Transdermal
Transdermal products are patches that are applied to the skin. They are designed to release cannabinoids into the bloodstream at a constant rate.
Although that sounds like a compelling option, studies have brought into question the effectiveness of Transdermal CBD. In a clinical trial, transdermals failed to treat epilepsy, where a sublingual CBD isolate was effective. If a company is selling a transdermal product, it should be able to demonstrate how well it is absorbed.
Water Soluble
Cannabinoids like to mix with oil, not water. However, some companies have found ways to dissolve them in water, allowing for CBD-infused beverages. The research is limited. However, in order to make cannabinoids water-soluble, they are changed in a way that means you absorb them quicker. This means that you may experience a bigger effect for a shorter period, which may not be the most effective way to take CBD for weight loss.
CBD Dosing
In a 2017 review, it was found that there is no universal dosage of CBD. Most human studies range between 20 and 1,500 mg per day. (7) There is no single dose that will be right for everyone. You should experiment with different products and find what works best for you.
What happens if you take CBD every day?
A 2011 review on the safety and side effects of CBD found no adverse effects of continuous use of CBD, even at high doses such as 1,500mg. (8)
Is CBD Legal?
Cannabidiol (CBD) products are legal on the federal level so long as they contain under 0.3% THC. Most CBD products will be well under this limit. For example, ShredCBD contains under 0.1%.
The food and drug administration has even approved the use of one CBD product, Epidiolex, which can now be given on prescription to treat epilepsy.
CBD Pills Vs. CBD Oil For Weight Loss
Two of the most effective and most common ways to take CBD to aid in weight loss are CBD oil or CBD pills. How do you decide which is right for you?
The differences are actually quite small. Both have the same potential benefits. However, capsules can be easier to manage and are dosed more precisely than CBD oil for weight loss.
Furthermore, capsules lead to slower absorption, and you will experience the effects for longer, which may give them the edge when it comes to CBD products for weight loss.
In one study on CBD and epilepsy, researchers explained,
“Administering CBD as a capsule rather than a liquid allows for more precise determination of pharmacokinetic parameters and is more representative of CBD swallowed products.” (9)
Furthermore, full-spectrum CBD oil or any other oil form has an earthy taste, which isn’t to everyone’s taste. A capsule or a pill, on the other hand, is easy to swallow and won’t leave you with any taste.
Our recommendation for a CBD pill for weight loss is ShredCBD.
Limitations of CBD and Weight Loss
When it comes to health and wellness, nothing replaces a healthy diet. Although using CBD can certainly help you to lose weight, you will only experience these health benefits when taken alongside a healthy diet.
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
Parray, H.A., Yun, J.W. Cannabidiol promotes browning in 3T3-L1 adipocytes. Mol Cell Biochem 416, 131–139 (2016). https://doi.org/10.1007/s11010-016-2702-5
Rossi, Francesca et al. “Role of Cannabinoids in Obesity.” International journal of molecular sciences vol. 19,9 2690. 10 Sep. 2018, doi:10.3390/ijms19092690
Shannon, Scott et al. “Cannabidiol in Anxiety and Sleep: A Large Case Series.” The Permanente journal vol. 23 (2019): 18-041. doi:10.7812/TPP/18-041
Murillo-Rodríguez, Eric et al. “Cannabidiol, a constituent of Cannabis sativa, modulates sleep in rats.” FEBS letters vol. 580,18 (2006): 4337-45. doi:10.1016/j.febslet.2006.04.102
Penner, Elizabeth A et al. “The impact of marijuana use on glucose, insulin, and insulin resistance among US adults.” The American journal of medicine vol. 126,7 (2013): 583-9. doi:10.1016/j.amjmed.2013.03.002
Ryan, Duncan et al. “Cannabidiol targets mitochondria to regulate intracellular Ca2+ levels.” The Journal of neuroscience : the official journal of the Society for Neuroscience vol. 29,7 (2009): 2053-63. doi:10.1523/JNEUROSCI.4212-08.2009
Iffland, K., & Grotenhermen, F. (2017). An Update on Safety and Side Effects of Cannabidiol: A Review of Clinical Data and Relevant Animal Studies. Cannabis And Cannabinoid Research, 2(1), 139-154. doi: 10.1089/can.2016.0034
Bergamaschi, Mateus Machado et al. “Safety and side effects of cannabidiol, a Cannabis sativa constituent.” Current drug safety vol. 6,4 (2011): 237-49. doi:10.2174/157488611798280924
Birnbaum, AK, Karanam, A, Marino, SE, et al. Food effect on pharmacokinetics of cannabidiol oral capsules in adult patients with refractory epilepsy. Epilepsia. 2019; 60: 1586– 1592. https://doi.org/10.1111/epi.16093
Things To Consider For A Powerlifting Diet For Serious Bulk
When looking to bulk as a powerlifter, here are some important things to consider for boosting training and performance.
For those of us powerlifters, we know how hard it can be to prepare ourselves for a grueling competition. While being healthy is vital for preparing for battle, we need to make sure we cover our bases fully so as to not lose too much weight and any muscle as we look to bulk and master our powerlifting diet. While everyone’s process is different, there are some important factors to consider when it comes to ensuring a quality diet for our powerlifting goals. As masters of the big three powerlifts, we need to give ourselves the best chance at seeing PRs and taking down fellow giants lifting next to us.
Looking to professional powerlifters and checking out their routines is one great way to capitalize on their gains but knowing the basics before even doing so can help you decide which one is best for you. Powerlifting, and other strength sports for that matter, revolve around the idea of learning from those who have gone before us, while also finding what works best for us as individuals. With such a grueling and grinding sport, we need to be comfortable in our process as we seek the best for ourselves and our goals.
Let’s take a look at some important things to consider for our powerlifting diet when looking to bulk. From what to eat, to having a solid workout plan, and nailing down a good supplementation routine, it is important to master the art of balance so we thrive in every aspect of our lifts.
Caloric Intake For Proper Amount Of Energy
For those of us looking to bulk, ensuring we get the right amount of calories into our bodies is vital for putting on strength and size. But here is where things get tricky. Some people float out the idea of something like dirty bulking, where you eat mass amounts of whatever you want in order to gain weight.
While this may work for some, you aren’t maximizing your potential and are simply just putting on fat. To get the most out of your body and energy levels, you need to be sure you get the proper foods in your body to capitalize on energy. During these big lifts, your body burns so much for fuel that without the right foods and proper caloric intake, your lifts will suffer.
Correct Balance Of Macronutrients
This we hear all the time. But its so important. Making sure we have the proper balance of macros is huge for protein is the driving force for building muscle, but carbs and fats are important for driving other bodily functions and maintaining everything we want most of our performance (1). Let’s quickly breakdown why protein, carbs, and fats are important for powerlifters:
Protein: Protein works to maintain, restore, and grow those hard worked muscles, as well as other organs in the body.
Carbs: Can work to provide extra energy that your body can then use for vital fuel stores.
Fats: The right amount of fats will optimize hormonal balance, joint health, cognitive function, and a host of other bodily functions.
Meal Frequency & Timing
Eating at the right times at the right amounts is a great bonus for building strength and size while also keeping you full and engaged throughout the day. Eating around every three hours and working towards something like four to five meals a day will ensure a strategic diet is matched by great benefits. While our busy schedules sometimes don’t allow for us to always be cooking a whole foods meal, something like a protein bar is great for fueling us and providing our bodies with the right essentials it needs to continue seeing growth (2).
Check out our list of the Best Protein Bars, as well as our list of the Best Meal Replacements for some great alternatives!
Supplementation
Supplementation is important for any athlete and having a solid supplementation plan can really boots our gains. We all know some of the staples being a pre-workout or protein supplement, but other supplements like intra-workouts or creatine are great for boosting muscle growth and giving us a boost when it comes to repair. For those looking to bulk, check out supplements that really work to aid in growth, for they will give you the best chance at seeing massive gains you want most (3).
Check out our list of the Best Ultimate Stack Supplements to see gains to your strength and size, especially in the offseason!
Getting Proper Help
For many of us, we know what to do. But we can always be learning and finding ways to learn from the pros and those who have gone before us is very important. Looking into proper coaches for workouts, diets, and supplements can work to give us the best chance at growth and finding the proper ways to excel with our bulking and our training. Larry Wheels was a guest on the Strength Wars podcast and offered some great advice for those serious about lifting. He said that if you really want to see change and excel with your goals, look to the coaches and other experts who can help you get there. Learning and continuing to gains knowledge is important and real experts with tons of experience can help us get there.
Check out the full Strength Wars Podcast with Larry Wheels here!
Wrap Up
As powerlifters, we know how hard it is to find the right balance of everything so we continue to see worthwhile gains. Our diet is important, especially as we bulk, because it can be easy to just eat whatever we see in sight. Knowing what to eat, how much to eat, and how frequently to do so is important for capitalizing on training and performance. You put in the time to get it right so see the results you want most out of your powerlifting diet.
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
Oliver, Jonathan M.; Mardock, Michelle A.; Biehl, Adam J.; Riechman, Steven E. (2010). “Macronutrient intake in Collegiate powerlifters participating in off season training”. (source)
Schoenfeld, Brad J.; Aragon, Alan A.; Krieger, James W. (2013). “The effect of protein timing on muscle strength and hypertrophy: a meta-analysis”. (source)
Knapik, Andrzej; Gallert-Kopyto, Weronika; Jendrysik, Krzysztof; Ziemianek, Piotr; et al. (2019). “The Use of Supplementation Among People Practicing Powerlifting and its Connections with their Self-esteem and Body Value”. (source)
Arash Rahbar: The Best Pump You’ll Ever Get Is From Sodium
Arash Rahbar reveals the misconceptions behind sodium for bodybuilders.
For the average person interested in fitness, one of the biggest things you’ll hear is to avoid sodium in your diet. Sodium can lead to high blood pressure and weight gains. If unchecked, it can lead to some serious heart problems long term. While this is true, removing sodium completely from your diet is also not the answer. Like many things, it’s all about moderation. This becomes even more complicated, though, for bodybuilders. In our latest GI Exclusive interview, Arash Rahbar details the misconceptions people have about sodium in a bodybuilding diet.
In the modern world, everything has added sodium. According to Arash Rahbar, this is for two reasons. The first is as a preservative. It helps keep food longer which is essential for our current era of canned goods and instant meals. The second reason for sodium is more simple – it makes things taste better. You’d be surprised how many processed foods actually contain sodium – even sweet food. It’s a key ingredient to making things taste better.
Of course, we know that relying too much on processed foods is bad for you. It all contains too much sodium and when eaten consistently can lead to high blood pressure, weight gain, and long term heart problems. But when it comes to bodybuilding, things get a little more complicated.
A competitive bodybuilder’s main goal is to appear as dry and conditioned on stage. This is to show off the massive muscle they have built. But sodium plays a key role in that process. If a bodybuilder were to remove sodium completely, not only would they feel worse, they would also appear “flat” on stage.
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Check out our latest GI Exclusive with Arash Rahbar above!
Without getting into the science or technical details, Arash Rahbar explains how sodium essentially regulates your blood pressure. This is why too much gives you high blood pressure (also known as hypertension). In fact, having high sodium is the best way for a bodybuilder to achieve the pump during a workout.
It might sound backwards, but it’s true. Arash Rahbar keeps himself on a high sodium diet. But he makes sure to stay as healthy as possible in his overall diet. His sodium isn’t coming from chips and snacks. Much like anyone, balanced sodium in your diet is important. For bodybuilders – what is considered “balanced” might be a bit different than the average person.
Arash Rahbar admits that he is no doctor or scientist. But he does know from years of experience and experimentation that no sodium in your diet is also bad for you. For bodybuilders it’s even worse. It can lead to bloating and when combined with fasting – can make your muscle look flat.
Of course, too much sodium can also lead to more water retention, which will make a bodybuilder’s muscle puffy and soft. It’s all about balance. What that balance is might be different for each bodybuilder.
You can watch Arash Rahbar go into even more detail about sodium in bodybuilding by watching our latest GI Exclusive interview segment above!