Friday, June 29, 2018
How To Maximize The Benefits Of Your Refeed Day
5 Delicious Protein Smoothies For Every Part Of The Day
3 Simple Secrets To Overcoming Knee Pain
7 Reasons Sydelle Noel Rocks the Screen in Netflix's 'GLOW'
The TRX Leg Finisher Circuit for Better Stability
When To Use It:
At the end of leg day. If you’re pressed for time, do it on its own as a quick lower-body workout.
Why Do It:
“Adding these suspension trainer exercises to the end of your workout will give you a final burn,” says Zack Van Wagoner, a trainer and a TRX coach in San Francisco. “These moves also target the smaller stabilizer muscles you might have missed when doing exercises like leg extensions and hamstring curls.”
[RELATED1]
Directions:
Adjust the suspension trainer strap to midcalf. Perform two to four rounds, depending on your level of conditioning, with as little rest as possible. (Try to limit yourself to 15 to 30 seconds between rounds.)
Trainer Tip:
“When performing the three exercises, create as much tension into the foot cradle as possible and brace your core,” Van Wagoner says. “This will improve your balance and control, so you can focus on contracting the targeted muscles fully.”
Thursday, June 28, 2018
7 Stunning Behind-the-Scenes Photos From ESPN's Body Issue
IFBB Physque Pro Jeremy Potvin's Total Upper-Body Routine
“In Iraq, I started working out as a way to relieve my stress,” says Jeremy Potvin, IFBB Pro League men's physique competitor and army vet. Then, his body responded in a way that surprised him.
“I kind of fell in love with the results that I was getting from it and just kept at it.” He began eating seriously and upping his protein and overall calorie intake until his body started to take shape. Remarkable shape.
“The more I trained, the more I found out I had the genetics, in terms of shape, for men’s physique,” he says. “I was hooked.” Since then, Potvin has sculpted a physique akin to those of the Golden Age of bodybuilding. His slim waist and gargantuan upper body look downright photoshopped, but those who follow the men's physique division of the IFBB Pro League know that he's for real.
To enhance the look of a chiseled, tight midsection underflaring lats and cannonball delts, check out his upper-body-blasting workouts below.
10 Minutes Spinning Workout to Do Every Day to Get In Shape Fast
Spinning is one of the most popular gym workouts in the world. Ever since its invention three decades ago, its fame grew tremendously. More and more people nowadays are joining classes dedicated to it, as the activity is both fun and beneficial for weight loss. And it doesn’t have to be time-consuming either if you […]
See Full Article Here: 10 Minutes Spinning Workout to Do Every Day to Get In Shape Fast
Via Mass Gain Source - Best Bodybuilding Supplements - Feed http://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/Bartender James Nash Traded Drinking For Dumbbells
Wednesday, June 27, 2018
Tuesday, June 26, 2018
The 8 Insanely Fit Male Athletes in ESPN's 2018 Body Issue
Low-Carb Chicken Crust Pizza
Monday, June 25, 2018
Friday, June 22, 2018
Thursday, June 21, 2018
Wednesday, June 20, 2018
Ask the R.D.: Carbs Count
I’m getting into powerlifting but still want to stay lean. Is high carb intake essential for strength athletes?
Strength athletes typically require fewer carbohydrates than endurance athletes because the carb requirements are mainly determined by the time, or duration, spent training and the intensity of training. For a strength athlete working out for about an hour a day, I’d recommend an intake of roughly 2.25 to 3 grams per pound. For a 180-pound athlete, that’s 405 to 540 grams a day; that comes out to 1,620 to 2,160 calories a day, or 30 to 50% of your daily intake. If that seems too high and you’re focusing on body composition and leaning out, you can alter those ranges— go with a range of 1.5 to 2.25 grams per pound.
Load up on these types of carbs when fueling up: fruits, vegetables, grains, pastas, and oats.
For example, good breakfast carbohydrate options might be whole-grain pancakes or bagels. Add berries or bananas, and avoid processed syrup, which
is loaded with high-fructose corn syrup. Fruit smoothies are also a good option—stick to 2- or 31⁄2-cup servings of fruit, and blend with protein powders, dairy, or nondairy sources of protein. For dinner or lunch, go for nontraditional pasta choices like quinoa-based pastas, vegetable-blended pastas, whole-wheat pastas, and pastas with added protein.
Carbs to avoid are sodas, candy, pastries, cookies, and pretty much anything that’s going to provide a quick spike in blood sugar and insulin release and has no performance value to it. But in rare cases, carb choices like these are needed if blood sugars are dangerously low and you need a quick response.
Gabe Staub, R.D., C.S.S.D., C.S.C.S., is a performance nutritionist and specialist; nevergoempty.com.
FLEX
Via Bodybuilding Feed http://www.rssmix.com/Virtual Posedown: Mohammad vs. Warren
Similarly sized with the same strengths, when they shared an IFBB Pro League stage seven times in 2005-06, they were sometimes ring shots side by side. In his initial pro years, Branch Warren came out ahead in six of those battles, while Mustafa Mohammad, in his final pro years, took only one. It was the dawn of Warren’s stellar career, which included two Arnold Classic titles and second in the 2009 Mr. Olympia. In contrast, the Jordanian’s posing occupation was filled with frustration, as he failed to place above third in a pro show. The reason was never a lack of muscle but usually his scarcity of details. The final victory tally could’ve been dramatically different if Mohammad had gone high-def or Warren never did. Cuts aside, these compact mass monsters were evenly matched as two of the densest musclemen and best wheelmen of all time.
MOHAMMAD vs. WARREN
as of April 2018
- PRO WINS: Mohammad: 0 VS. Warren: 9
- YEARS AS PRO: Mohammad: 6 VS. Warren: 13
- PRO CONTESTS: Mohammad: 24 VS. Warren: 35
- WEIGHT: Mohammad: 255 lbs VS. Warren: 250 lbs
- HEIGHT: Mohammad: 5'8" VS. Warren: 5'7"
- BEST POSE: Mohammad: Side Chest VS. Warren: Side Chest
- WORST POSE: Mohammad: Rear Lat Spread VS. Warren: Rear Lat Spread
- STRENGTHS: Mohammad: Legs, Chest VS. Warren: Legs, Chest
- WEAKNESSES: Mohammad: Conditioning, Wide Hips VS. Warren: Forearms, Wide Hips
FLEX
Via Bodybuilding Feed http://www.rssmix.com/Titan's Wisdom: Recovery
Joe Weider Movie "Bigger" Closing In On Release Announcement
When we first learned the story of Joe Weider was headed to the big screen, we knew it had all the makings of a blockbuster. With a star studded cast and a highly respected director in place, BIGGER wrapped up shooting last November and quickly entered its post-production stage. The movie has received a healthy amount of coverage from Hollywood trade publications and various mainstream outlets like US Weekly and Entertainment Tonight, indicating that the movie is generating interest extending well beyond the world of muscle and fitness.
Co-Executive Producer Dan Solomon tells us the film is now complete. “Director George Gallo created something beautiful, an emotionally charged, multi-layered, period piece spanning all the decades of Joe’s life. I can’t give away details, but we are all incredibly proud of how it came together. This is the largest budgeted bodybuilding themed production ever made. Executive Producer Eric Weider and Producers Steve Lee Jones and Scott LaStaiti have given us something quite remarkable.”
According to The Hollywood Reporter, a private screening was held earlier this month during the Cannes Film Festival and additional invitation-only screenings are slated for later this week in Los Angeles and New York. General release dates are expected to become clearer in the weeks to come.
Performances are already being praised for a cast that includes Julianne Hough, Tyler Hoechlin, Robert Forster, Kevin Durand, Aneurin Barnard, Victoria Justice, Tom Arnold, Calum Von Mogur, and even a few well placed appearances by some celebs of the bodybuilding world.
All of us here at Muscle & Fitness and Flex are looking forward to seeing the movie about the man who made all of this possible. We always knew Joe’s life story had all the makings of a great movie. It looks like the wait is almost over. BIGGER has been made.
Visit IMDB for Full Cast & Crew Credits
For movie inquiries contact media@digitalmuscle.com
Via Bodybuilding Feed http://www.rssmix.com/Awesome Rewards of High-Rep Training
Jay Cutler's 7 Tips for Building Huge Triceps
Tri Tip #1
I wasn’t blessed with the greatest genetics for triceps, but I learned to work with my body structure. You have to be open-minded with the exercises you choose. I learned very early that skull-crushers (lying triceps extensions) weren’t the only exercise for tris, contrary to what a lot of people seem to think. Cable movements can be very beneficial for size and shape. It’s just a matter of finding the right position for your body structure and really putting your mind into working the muscle.
Tri Tip #2
For pushdowns, I like to keep my elbow joints working like simple hinges and not put extra pressure on them. What’s great about doing rope pushdowns first is that they really warm up the elbow joints, which, after years of bodybuilding, become very fragile.
Tri Tip #3
Dips are the number-one mass builder for triceps. I don’t like to do them for chest, but that’s just a personal thing. I always feel them the most in my triceps. The muscular development of Olympic gymnasts, who work on rings and parallel bars, proves how effective a dipping movement is for triceps.
Tri Tip #4
I think one-arm pushdowns have really added to my triceps detail and accentuated my horseshoes. I use an underhand grip and start with my hand near the opposite deltoid. Then I pull the handle down across my body. The effect is a cross between a pushdown and a kickback. Single-arm movements are always good for biceps and triceps because you can really focus on the contraction.
Tri Tip #5
One-arm dumbbell extensions hit the long head. This is a fill-in movement that really pumps the area with blood. When the arm is in the up position, only triceps can be used to move the weight. It eliminates the other bodyparts that can creep into lifts like pushdowns and dips.
Tri Tip #6
I stop just short of lockout when doing dumbbell or cambered-bar extensions because, unlike pushdowns, there isn’t as much tension at the lockout. When you’re pushing something down at contraction, there’s tension in your tris, but when you’re holding something up, the contraction is more of a resting point. Bodybuilding training is all about applying maximum tension to your muscles.
Tri Tip #7
The most important thing is to not emphasize lifting heavy. Remember that the elbows are fragile joints. Work the triceps instead of trying to work the weight. I know a lot of guys who try to ego lift and hoist heavy weights, but that’s not what bodybuilding is all about. What matters is how much stress you can apply to the muscles.
CUTLER'S TRICEPS ROUTINE
- Rope Pushdowns | SETS: 3 | REPS: 8-10
- Angled-Bar Pushdowns | SETS: 3 | REPS: 8-10
- Two-Arm Dumbbell Extensions | SETS: 3 | REPS: 8-10
- Machine Dips | SETS: 3 | REPS: 8-10
- One-Arm Pushdowns | SETS: 3 | REPS: 8-10
- One-Arm Dumbbell Extensions | SETS: 3 | REPS: 8-10
FLEX
Via Bodybuilding Feed http://www.rssmix.com/Bob Cicherillo Interviews the 2018 IFBB New York Pro Champ, Nathan DeAsha
Ask the R.D.: Intermittent-Fasting
QUESTION
WHAT IS INTERMITTENT FASTING, AND CAN IT HELP ME GET RIPPED?
ANSWER
Intermittent fasting is simply cycling your eating patterns with periods of fasting. There are three types of intermittent fasting that have been studied considerably: alternate-day fasting, whole-day fasting, and time-restricted feedings.
Alternate-day fasting is when you fast for 24 hours and then feed for 24 hours. Whole-day fasting is when there are one to two days of complete fasting with zero calories. Time-restricted feedings require fasting for 16 to 20 hours and then feeding for four to eight hours. Alternate-day fasting is the most studied and promising for weight loss because you don’t increase your calorie intake on feeding days. Most successes revolve around an overall decrease in caloric intake, but research has mixed results when it comes with maintaining lean body mass during weight loss.
Studies have shown that whole-day fasting is the least reliable intermittent-fasting strategy. Research has shown that after six months of whole-day fasting, the results weren’t positive compared with a regular diet’s.
Time-restricted feedings, like those done during Ramadan (when Muslims fast completely from sunrise to sunset for one month), are the most studied type of intermittent fasting. Weight loss was certain but at the cost of lean body mass. More recent studies looked beyond the Ramadan fasting. One in particular that examined 16-hour and eight-hour fasting cycles for eight weeks showed significant fat mass loss while maintaining lean body mass.
Intermittent fasting may have a seat at the table with athletes, but it should be well-planned. It’s also highly recommended to be supervised by a registered dietitian nutritionist and possibly a team, which may include a psychologist, a primary care physician, and a personal trainer.
To maintain lean muscle mass during fat mass loss, it is recommended that you have adequate protein, engage in resistance training, and lose weight at an appropriate slow and steady rate.
FLEX
ABOUT THE R.D.
Jonathan Valdez, R.D.N., A.C.E.-C.P.T., is the owner of Genki Nutrition, a nutrition wellness and counseling business in New York City.
Via Bodybuilding Feed http://www.rssmix.com/The Top 10 Pre-Workout Supplements for 2018
Sponsored by Strong Supplement Shop
The new Top 10 Pre-Workouts for 2018 has shown that customers are eagerly searching for new contenders. With the recent loss of a popular ingredient, not only has a new king emerged, but a whole new ingredient category has sprung into the pre-workout market. Nootropics, which enhance cognitive function, appear twice in the ingredient panel of our new top dog. Newcomers to the list also include potent yet transparent ingredient lists, continuing the trend that customers prefer to know exactly what they are taking.
1. Wild Thing by Assault Labs
It was clear Wild Thing was destined for the #1 spot. Hitting the scene in 2016, it raced to the top of the pack, amassing an overwhelming amount of positive feedback and customer repurchases and when we take a closer look, it all makes sense why. Wild Thing’s formula goes beyond just stimulants and performance enhancers; it raised the bar on the whole pre-workout category adding in two new ingredients to the pre-workout world from the Nootropic category. Nootropics are cognitive enhancers that give Wild Thing the unique focus component customers are raving about. Also new are the muscle gaining and recovery nutrients rounding up the product’s tag line: “Activates Your Energy and Feeds Your Body”. Wild Thing represents a paradigm shift in pre-workout supplements that has turned the industry on its head and now has many others trying to replicate its formula and success.
2. Seismic Surge by Hard Rock Supplements
TRENDING: As quickly as a new champion has emerged, so has a new challenger to the crown. In the few short months that Seismic Surge has been on the market, it has barreled through the competition with a formula that is arguably the most intense on the market: so potent that it is advised only advanced users should use it. If you are one of the hardcore look no further, as customer feedback has suggested that its energy, endurance, and focus enhancement are second to none.
3. Edge of Insanity by Psycho Pharma
New to the Top 10 is Edge of Insanity, and this pre-workout doubles down on both intensity and endurance. In terms of stimulants this may be one of the strongest formulas we have yet to come across, and one that rivals the top pre-workouts. While providing exceptional muscle pumps, the bread and butter of this pre-workout is the insane energy it provides.
4. Total War by Redcon1
Total War exploded on the scene this year from Aaron Singerman’s new brand, Redcon1. Transparently and effectively dosed, Total War hits on all the categories that matter and even helps to elevate your mood. Customer feedback has been overall very positive and so have the repurchases, indicating that this is a pre-workout customers definitely like.
5. Dust V2 by Blackstone Labs
Dust is the heavy-hitting pre-workout from Blackstone Labs. Blackstone Labs utilizes multiple novel stimulants to help users experience the all-out intensity they need for their most grueling workouts while still providing users with rich and full muscle pumps.
6. Mr Hyde by ProSupps
Transparently dosed, Mr Hyde provides a 3-stage thermogenic caffeine blend (2-3x the amount of caffeine as most other pre-workouts) for intense amounts of energy. The only downside is that some users say that it’s a hit or miss on muscle pumps and the enhanced endurance is moderate at best. Overall, Mr Hyde is at the top of the crowd when it comes to high-stim pre-workouts.
7. Nitraflex by GAT Sport
Nitraflex is one of the more unique pre-workouts, as it seeks to help you boost both your testosterone levels and your workouts. Clinically tested, Nitraflex is a high-intensity pre-training formula with potent ingredients to help magnify energy, alertness, strength, stamina, pumps and enhance testosterone during workouts.
8. Defcon 1 by Platinum Labs
This marks the third year in a row for Defcon 1 to hit the Top 10. Defcon 1 helps to generate a jitter-free, fully enhanced workout experience. It doesn’t go overboard on stimulants, but it does go overboard on providing users with enhanced muscle endurance, focus, strength, and recovery.
9. Kraken by Sparta Nutrition
Kraken is one of the newer pre-workouts on the market, but its surge in customer repurchase rate was strong enough to make the Top 10. Kraken delivers on all fronts from intensity to muscle pumps. Given time we wouldn’t be surprised to see Kraken closer to the top of the list.
10. C4 Extreme by Cellucor
While C4 might not be one of the intense or mass-gaining pre-workouts on the market, its customer repurchase rate cannot be ignored. As one of the most popular pre-workouts on the market, C4 is great for a beginner who is looking for a pre-workout that is on the milder side yet still delivers results.
Honorable Mention: Mesomorph by APS Nutrition
After 3 years in the #1 position, Mesomorph has finally been dethroned. A brand new formulation near the cut-off date doesn’t give us enough time to get re-buy results and reviews. At the time of this publication, little is known about the New Mesomorph other than it now does not contain DMAA and sports a brand new label. Fear not Mesomorph fans, the manufacturer APS is no stranger to the pre-workout game and this new formulation may even be better. Time will tell, it's just that we take these numbers seriously and it would not be fair to include it in the Top 10 until it was battle-tested by customers and earned its position.
This content is supplied and sponsored by Strong Supplement Shop. This list was also generated and created by Strong Supplement Shop. For more information, visit http://www.strongsupplementshop.com/.
Via Bodybuilding Feed http://www.rssmix.com/Crissy Chromek is a Winner On and Off the Stage
Cresencia or "Crissy" Chromek got into fitness like most people do nowadays—it was a way to spend time with someone she cared about, specifically her now husband, fellow competitor, and Rule One Protein’s VP of marketing, Chris.
“When we started dating, we both had very busy lives, and I would come to the gym to train with him and to spend time together.” Chris was making his mark onstage, and that challenge was something that she decided she wanted to take on as well. “Many times he was prepping for a show, which involved longer cardio and limited restaurant eating. I decided I should prep for a show since I was doing the same training routine and cardio.”
While Chromek embraced the challenge of stepping on a stage for the first time, she wasn’t sure about it being a long-term pursuit. “Initially, I didn’t think I would be doing multiple shows, traveling, working, and meeting so many people through bodybuilding. I
now feel like I’m part of the bodybuilding community—a dedicated group of people with a common interest to improve.”
While the bikini competitor has dedicated herself to being a serious NPC athlete, Chromek, who also works as a registered full-time nurse, never forgets that there is more to life than standing on a contest stage. “Understand the reason for everything in your competition plan. Even if you have a coach, make sure to ask questions and take responsibility for yourself.”
Both Chromeks competed in last November’s NPC National Championships. So what’s it like prepping for the same show? “My husband brings a wealth of knowledge when it comes to supplements and body kinetics. As a registered nurse, my main concern is health. Fitness and health aren’t always intertwined, so we balance each other out.”
CRESENCIA “CRISSY” CHROMEK
- BIRTH DATE: April 14, 1990
- HEIGHT: 5'2"
- CONTEST WEIGHT: 105 lbs
- RESIDENCE: Chicago, IL
- INSTAGRAM: @cresencia_xo
CHROMEK’S BACK WORKOUT
- Wide-Grip Pulldown | SETS: 4 | REPS: 16
- Close-Grip Pulldown | SETS: 4 | REPS: 16
- Close-Grip Seated Row | SETS: 4 | REPS: 20
- Back Extension | SETS: 4 | REPS: 20
- Bentover Row | SETS: 4 | REPS: 12
- One-Arm Row | SETS: 4 | REPS: 16
- Deadlift | SETS: 3 | REPS: 12
NOTE: Rest 60 seconds between sets.
FLEX
Via Bodybuilding Feed http://www.rssmix.com/A Time-Saving Technique to Stimulate Growth
HYPOTHESIS
It is well established that lifting loads around 75% of your 1RM leads to increases in size and strength. More recently it has been shown that lifting much lighter loads (30% 1RM) also leads to significant muscle growth if each set is taken to failure. Metabolic stress is a primary stimulus when using low loads to failure. Strength gains using low loads, however, are much smaller than when using heavy loads, even when taking all sets to failure. Dropsets involve performing a set to failure with a given heavy load and then immediately reducing the load and continuing to train until you reach failure again. A dropset may involve reducing the weight once or multiple times. It’s possible that dropsets, which involve both heavy and light loads, are an efficient way of building both size and strength.
RESEARCH
Researchers tested the idea that a single dropset of biceps curls might be as effective as multiple heavy or light sets taken to failure in developing strength and size respectively. Untrained subjects were assigned to one of three training conditions: three sets of high-load (80% 1RM) curls taken to failure, three sets of low-load (30% 1RM) curls taken to failure, or a single high-load (80% 1RM) dropset of curls with four descending increments at 65%, 50%, 40%, and 30% 1RM without rest between sets.
FINDINGS
There was a significant increase in muscle size in all three groups, with no differences between groups. Strength, however, significantly increased only in the 80% 1RM and dropset groups.
CONCLUSION
A single dropset starting with 80% 1RM performed with four descending weight increments was as effective as three sets to failure using 80% 1RM and three sets to failure using 30% 1RM for developing muscle size of the biceps. A single dropset was more effective at developing strength than three sets to failure using 30% 1RM but less effective than three sets to failure using 80% 1RM.
APPLICATION
Although this study used untrained subjects, it shows that a single dropset taken to failure is an effective way to train. When days come up where you’re pressed for time and debating whether to go to the gym, know that you can do single dropsets for each muscle group you train that day and get growth stimulus.
FLEX
Via Bodybuilding Feed http://www.rssmix.com/An Alternative Move for Big Legs
Huge quads used to make you stand out onstage. But today impressive leg development is commonplace. This situation might lead some to believe that building the quads is easy. Not true—in fact, legs require more work than upper-body muscle groups because of the constant use of the legs during everyday activity. Squats are a great exercise for building big legs, but to really focus on each rep, I prefer leg presses. Reducing the strain on the spine and upper body makes for a more controlled, though just as intense, leg-training experience. When performing leg presses, vary the foot position from narrow to wide. This can be done within one workout or every other workout. As with squats, watch that the knees do not extend too far over the toes at the bottom of the movement. If they do, position the feet higher on the platform.
ALTERNATIVES
Smith machine squats, one-leg split squats.
WHEN IT’S TIME TO PRESS
Leg presses can be done either before isolation work or after. Just make sure that the knees are sufficiently warmed up. If done properly, your quads should be completely spent after leg presses, so plan accordingly.
FORM AND FUNCTION
The quadriceps have two origins: the proximal portion of the femur and the anterior inferior iliac spine of the pelvis. The function of the quadriceps is to extend the knee and ex the hip.
BACK-TO-BASICS LEG WORKOUT
- Leg Extension | SETS: 3 | REPS: 12-15
- Seated Leg Curl | SETS: 3 | REPS: 12-15
- Leg Press | SETS: 5 | REPS: 10-15
FLEX
Via Bodybuilding Feed http://www.rssmix.com/An Alternative Move for Big Legs
Huge quads used to make you stand out onstage. But today impressive leg development is commonplace. This situation might lead some to believe that building the quads is easy. Not true—in fact, legs require more work than upper-body muscle groups because of the constant use of the legs during everyday activity. Squats are a great exercise for building big legs, but to really focus on each rep, I prefer leg presses. Reducing the strain on the spine and upper body makes for a more controlled, though just as intense, leg-training experience. When performing leg presses, vary the foot position from narrow to wide. This can be done within one workout or every other workout. As with squats, watch that the knees do not extend too far over the toes at the bottom of the movement. If they do, position the feet higher on the platform.
ALTERNATIVES
Smith machine squats, one-leg split squats.
WHEN IT’S TIME TO PRESS
Leg presses can be done either before isolation work or after. Just make sure that the knees are sufficiently warmed up. If done properly, your quads should be completely spent after leg presses, so plan accordingly.
FORM AND FUNCTION
The quadriceps have two origins: the proximal portion of the femur and the anterior inferior iliac spine of the pelvis. The function of the quadriceps is to extend the knee and ex the hip.
BACK-TO-BASICS LEG WORKOUT
- Leg Extension | SETS: 3 | REPS: 12-15
- Seated Leg Curl | SETS: 3 | REPS: 12-15
- Leg Press | SETS: 5 | REPS: 10-15
FLEX
Via Bodybuilding Feed http://www.rssmix.com/Kim Gutierrez is Spicing up the IFBB Pro League Bikini Division
All athletes who compete in the NPC or IFBB Pro League start some where, but often the timing is a matter of whom they can find to help them through that initial prep as they get ready for their first competition. Kim Gutierrez didn’t have that issue, because she got help from within the family.
“My dad is a physical education professor and retired amateur bodybuilder, so he helped me,” she says. The daughter of Chilean descent saw the many benefits of competing, but there was one she didn’t count on. “I think that fitness allowed me to develop the courage to explore the world, take risks, and travel alone. Working hard to reach my goals and dreams of competing is a constant challenge. You discover what you’re made of.”
Between 2014 and 2016, Gutierrez competed in more than 30 contests in locales such as Bolivia, Chile, and Argentina, and she even competed at the Arnold Classic in Ohio. She would attain IFBB Pro League status in September 2016 in Ecuador. “I am the first and only pro in my country, and I’m looking to do a lot more now.”
The bikini pro, fitness coach, and kinesiologist is always ready to help others who want to start their own fitness journey—and she offers advice that isn’t shared often enough.
“First of all, think positively of your self-image and self-love,” says Gutierrez, who, when this interview took place, was preparing for the Sheru Classic to start her 2018 season. “They have to be in balance because the way you eat, train, live, and look is extreme. You need to enjoy the process. If you want to compete, make it so that you can enjoy it within your soul. Also, make sure your coach considers longevity and not just the short term.”
GUTIERREZ’S STATS
- BIRTH DATE: Dec. 14, 1985
- HEIGHT: 5'4"
- CONTEST WEIGHT: 110 lbs
- RESIDENCE: Santiago, Chile
- INSTAGRAM: @kimybikinifitness
GUTIERREZ’S LEG WORKOUT
- Prone Leg Curl | SETS: 6 | REPS: 18, 16, 14, 10, 10, 16
- Nordic Hamstring Curl | SETS: 4 | REPS: 12
- Abduction Machine | SETS: 4 | REPS: 20
- Kickback | SETS: 4 | REPS: 12
- Barbell Hip Thrust | SETS: 6 | REPS: 12,10, 8, 8, 6, 6
- Banded Deadlift | SETS: 4 | REPS: 10
- Reverse Hyperextension | SETS: 3 | REPS: 14
FLEX
Via Bodybuilding Feed http://www.rssmix.com/Tuesday, June 19, 2018
Monday, June 18, 2018
Unstoppable: The Ultimate Guide to Training Through Injury
How To Identify If You Have Gynecomastia Or Chest Fat: 5 Ways To Know The Difference
You’ve noticed your chest swelling up and they’re starting to resemble those of women. But how do you know if you have gynecomastia or just chest fat? If you want proper treatment administered you’ve got to know what you’re dealing with. While the symptoms are the same – swelling chest – they are not the […]
Originally Published Here: How To Identify If You Have Gynecomastia Or Chest Fat: 5 Ways To Know The Difference
Via Mass Gain Source - Best Bodybuilding Supplements - Feed http://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/Saturday, June 16, 2018
Safe, Strong Upper-Body Lifting Begins With These Two Ratios
7 WWE Superstars to Watch Out for at Money in the Bank 2018
Friday, June 15, 2018
Katie Corio's Upper-Body Blast Workout
Katie Corio inspires others with online training programs, workout videos, podcasts, and even some art. Try her free-weight-focused workout to boost your arms, chest, shoulders, and back.
Thursday, June 14, 2018
Wednesday, June 13, 2018
Tuesday, June 12, 2018
BCAA Bashing: Have The Big Three Of Aminos Been Debunked As Muscle-Builders?
Act Fast to Make This the Best Father's Day Yet
How to Build Biceps Peaks Of Perfection
The Wreck Bag Workout to Build Explosive Speed and Endurance
Looking to freshen up your routine? Try using the Wreck Bag—a “sandless” sandbag, filled with rubber pellets, that can be heaved, tossed, and carried for a full-body workout. It’s a favorite among obstacle course race (OCR) athletes and elite trainers, like Alex Nicholas, C.P.T., owner of Epic Hybrid Training, a chain of facilities that specialize in OCR training. “With the right Wreck Bag workout, you can burn fat and improve anaerobic capacity, stability, agility, coordination, explosiveness, speed, and strength,” he says.
Give the following workout, created by Nicholas, a try. Don’t have access to a Wreck Bag? Use a sandbag (with handles) or two dumbbells.
Directions
Perform each exercise nonstop for 40 seconds, then rest for 20 seconds. Do five rounds total, resting a minute between rounds.
Monday, June 11, 2018
The 3-Move Shoulder Builder
The 30-Minute Dumbbell Workout to Build Your Abs & Obliques
The 30-Minute Dumbbell Workout to Build Your Shoulders & Traps
Friday, June 8, 2018
Cheeseburger With Sweet Potato Fries
Who doesn't love a juicy burger with a side of fries?
(Sadists, that’s who.) As delicious as it is, though, this drool-inducing meal isn’t waist-friendly. Luckily for you, this alternative—which has you opting for lean beef, ditching the bun, and broiling (not frying) sliced, nutrient-rich sweet potatoes—proves to be as satisfying without hampering your progress. You’re welcome.
Hot Tip: Place fast-cooking meats like burgers, salmon, and boneless poultry, as well as produce such as potatoes, cauliflower, and bell peppers, about 4 inches under the heat when using the broiler.
Thursday, June 7, 2018
Wednesday, June 6, 2018
Conventional vs. Sumo: What's the Best Way to Deadlift?
Tuesday, June 5, 2018
I Weighed the Benefits Against the Side Effects of Deca Durabolin Steroid and Here’s What I Found
Deca Durabolin is one of bodybuilding steroids that help increase the size quickly. Deca is very effective for many users, but the side effects may far outweigh the benefits of this product. Here you will learn about its benefits and dangers and also will be presented with safe versions that can deliver great results without […]
See Full Article Here: I Weighed the Benefits Against the Side Effects of Deca Durabolin Steroid and Here’s What I Found
Via Mass Gain Source - Best Bodybuilding Supplements - Feed http://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/The Best Bicep Workouts For Men: Top 5 Exercises To Increase Your Biceps
When you want to impress people, one of the best ways to do so is to have bigger, massive arms. Building biceps is not an easy thing to do though. You’re going to need to do a mix of bicep exercises and a scientific-based nutrition program to develop those muscles. It can be easy just […]
Read More Here: The Best Bicep Workouts For Men: Top 5 Exercises To Increase Your Biceps
Via Mass Gain Source - Best Bodybuilding Supplements - Feed http://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/Monday, June 4, 2018
Logan Franklin's Joint-Friendly Chest Workout
Sunday, June 3, 2018
5 Conditions That May Explain Your Unexpected Weight Gain
7 Ways WWE’s Mickie James Rocks Life as a Superstar Mom
The Upgraded 'Dirty Diane' CrossFit WOD for Bodybuilders
CrossFitters have a simple, elegant, and highly taxing WOD in “Diane”: three rounds of 21, 15, and 9 reps of deadlifts (225 pounds) and handstand pushups (HSPUs).
But for the gym guy who wants to gain lean mass, Diane is good, but she lacks some muscle. So we challenged Mike Dewar, C.S.C.S., founder of the Barbell CEO (thebarbellceo.com), to give the WOD a hypertrophy-focused makeover.
His version and the explanations for his changes are below.
[RELATED1]
The Move: WIDE-GRIP PULLUP
“These make the WOD a complete total-body workout with a high emphasis on back and lat strength,” Dewar says. “The deadlifts will pre-exhaust the back, and the wide-grip pullups will build slabs of muscle onto the frame. Most people will need to break up the reps. This turns the workout into a great rest-pause-style session.”
The Move: DEADLIFT
“Using 60% of your max ensures the weight is sufficient to cause a neurological stimulus to increase hormone output. Break up the rounds of 21 and 15 into smaller sets of six to 10 reps.”
The Move: BURPEE
“Take the burpees slow, working methodically,” Dewar says. “They’re there to help you breathe and relax—crazy, right?—rather than speed through and get back to the deadlifts completely annihilated.”
The Move: DB Z PRESS
“The Z press is a great swap to help lifters get a serious shoulder pump while also activating the core and lats.”
Saturday, June 2, 2018
The Upgraded 'Dirty Diane' CrossFit WOD for Bodybuilders
CrossFitters have a simple, elegant, and highly taxing WOD in “Diane”: three rounds of 21, 15, and 9 reps of deadlifts (225 pounds) and handstand pushups (HSPUs).
But for the gym guy who wants to gain lean mass, Diane is good, but she lacks some muscle. So we challenged Mike Dewar, C.S.C.S., founder of the Barbell CEO (thebarbellceo.com), to give the WOD a hypertrophy-focused makeover.
His version and the explanations for his changes are below.
[RELATED1]
The Move: WIDE-GRIP PULLUP
“These make the WOD a complete total-body workout with a high emphasis on back and lat strength,” Dewar says. “The deadlifts will pre-exhaust the back, and the wide-grip pullups will build slabs of muscle onto the frame. Most people will need to break up the reps. This turns the workout into a great rest-pause-style session.”
The Move: DEADLIFT
“Using 60% of your max ensures the weight is sufficient to cause a neurological stimulus to increase hormone output. Break up the rounds of 21 and 15 into smaller sets of six to 10 reps.”
The Move: BURPEE
“Take the burpees slow, working methodically,” Dewar says. “They’re there to help you breathe and relax—crazy, right?—rather than speed through and get back to the deadlifts completely annihilated.”
The Move: DB Z PRESS
“The Z press is a great swap to help lifters get a serious shoulder pump while also activating the core and lats.”