Despite not competing at the highest levels of strongman since winning the 2017 World’s Strongest Man (WSM) contest, Eddie Hall still continues to captivate a global audience with gluttonous feats like a 22,000-calorie burger-eating challenge that only massive strongmen seem capable of.

On June 30, 2024, Hall shared his latest eating adventure: gorging the entire McDonald’s menu with Turkish YouTuber Tuna Tavus. Check it out below: 

[Related: Here’s What 100 Calories of Fast Food Actually Looks Like According to Fitness Influencer Will Tennyson]

Eddie Hall’s McDonald’s Menu Breakdown

There are 18,794 calories in the entire McDonald’s menu, according to Hall’s calorie calculations. Below is a detailed breakdown of the calorie counts: 

Burgers — 7,526 calories

Seventeen Portions of Fries — 7,548 calories

Drinks — 3,720 calories

Total — 18,794 calories

Hall and Tuna Tavus ordered the complete McDonald’s menu, including a selection of burgers and chicken sandwiches and 17 large fries. Here’s the breakdown of the food menu: 

A Large Big Mac Meal

Quarter Pounder with Cheese

Double Quarter Pounder with Cheese

A McCrispy

A McSpicy

A McChicken Sandwich

Filet-O-Fish

McPlant

Triple Cheeseburger

Double Cheeseburger

Bacon Double Cheeseburger

Vegetable Deluxe

The Hat Trick

Eight Barbecue Sauces

Eight Ketchups

And the drink orders:

Coca-Cola Zero

Fanta Zero

Oasis Zero

Bright Zero

Diet Coke

Coca-Cola Classic

Banana Milkshake

Chocolate Milkshake

Strawberry Milkshake

Vanilla Milkshake

Tropicana Orange Juice

Bottle of Water

Robinsons Fruit Juice

Fruit Shoot

Organic Milk

Semi Skimmed Milk

Three more Chocolate Milkshakes

Frappes

The total cost of the order was £116.96 (or $149.54 USD). Before timing themselves during the eating challenge, Tuna Tavus glanced at the items and inquired, “How many hours to burn this on cardio?” Hall jokingly replied, “Half an hour.”

Starting with the Burgers

Hall started with a double quarter-pounder with cheese. Tavus opened with a quarter-pounder with cheese. Hall dips his burger in bacon sauce and ketchup. After consuming many burgers, Hall felt the effects.

My jaw’s hurting from chewing so much.

Tavus sampled the veggie burger, which he found tasted surprisingly like chicken. Hall deemed the Filet-O-Fish reminiscent of his mother’s delicious fish finger sandwich. Upon tasting the McPlant, Hall appreciated the flavor despite it not being beef. 

Milkshakes & Fries

Thirty minutes into their meal, Hall and Tavus finished the burgers and moved on to the milkshakes and fries. Tavus remarked that consuming so many fries made them feel akin to eating paper.

[Related: Best Greens Powders]

They found it challenging to finish their last items. Eventually, getting through the fries and drinks, Hall stopped the clock at one hour, four minutes, and roughly 30 seconds.

“We had 17 meals from McDonald’s. Every single burger on the menu as a meal. Done ticked off in an hour,” Hall expressed.

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Featured image: @eddiehallwsm on Instagram

The post Did Strongman Eddie Hall Just Eat the Entire McDonald’s Menu in an Hour? appeared first on BarBend.

Let’s get back to basics. If you’re into lifting weights, your social media algorithms probably serve you a diet of “optimized” strength training recommendations — bodybuilding advice punctuated with “studies show…” or a parenthetical attached. 

But Dorian Yates, who won six Mr. Olympia titles and heralded the “mass monster” era of pro bodybuilding that influences the sport to this day, did things the old fashioned way; through trial and error. That’s how he came to adore the barbell row and sing its praises as perhaps the best back exercise out there. 

[Related: Best Supplements for Bodybuilding]

On Jul. 3, 2024, Yates gave a stump speech on social media all about the bent-over row and how it was one of his most cherished keepsakes throughout his bodybuilding career.

It was always a staple in my routine.

Dorian Yates

We’re going to dive deeper into The Shadow’s reasoning for endorsing the barbell row and why he thinks it is fit to hold the office of world’s best back-builder. 

Dorian Yates on the Barbell Row

The way Yates tells it, no aspiring bodybuilder should skimp out on the barbell row: 

 “A lot of bodybuilders confuse the issue by saying that they do a certain exercise for a specific part of the back. You can’t fire off muscle fibers situated in a specific part of the back without firing off fibers in surrounding areas. When training, think of the back as a whole entity,” Yates wrote in 1998.

Simply put, Yates believes your back is designed to pull as a synchronous unit. Yates was so enamored with the barbell row that he also utilized it as his preferred back workout warm-up, performing a “very light” pair of sets with 135 pounds for 15 repetitions before diving into his “actual” workout. 

Yates also credited the bent-over row as both a comprehensive back-builder and an implement for developing muscular power, though he cautioned that you should go “balls to the wall” but limit momentum or swinging as much as possible. 

Barbell Row Tips From Dorian Yates

Pop open a copy of his seminal bodybuilding ledger, A Warrior’s Story, (2) and you’ll find page upon page of prescriptions and pro tips from the UK-born bodybuilding legend.

We’re particularly interested in the exercise order of Yates’ back training and the rationale behind the movements he selected. Here’s how The Shadow mastered the bent-over row: 

Grip: Yates used both an underhand and overhand grip, only opting for the latter after suffering a biceps injury doing bent-over rows in ‘94.

Torso Angle: Between parallel and 45 degrees for standard barbell rows, and a more upright 70-degree angle if intentionally performing Yates rows. 

Sets & Reps: 1-3 sets of 8-10 “full-range” reps, followed by a few partial reps to cap things off. 

Intensity: “I used as much weight as possible within the parameters of good form,” Yates remarks. Yates was known to work with 450 pounds on the barbell row for reps. 

[Related: Best Mass Gainer Supplements for Bulking Up]

How Yates Built His Back…Workouts

Yates in his heyday sported one of the best backs ever seen on a bodybuilding stage. How? Barbell rows…and a bunch of other simple, straightforward, blood-and-guts movements. 

Hammer Strength Lat Pulldown: “You can do regular lat pulldowns as well,” Yates notes of the first movement in his array of back exercises. He also preferred an underhanded “curl grip” a la Mike Mentzer to get his biceps in the game. 

Barbell Row: Yates also coined the “Yates Row” variation, which entails holding a mostly upright torso, high-intensity movement, and intentionally training for explosive power by “slamming” the bar into the abdomen.

Hammer Strength Machine Row: “I stopped doing dumbbell rows once I could do 215 pounds for 12 reps,” Yates remarks, citing that the single-arm machine row enabled him to work with heavier weight in safer circumstances. 

Seated Cable Row: Yates used a wide overhand grip and endorsed partial reps and a few forced reps as well to thicken his upper back. 

Rear Delt Flye: Yates relied on a Hammer Strength machine for this move, but you can replicate the motion on the pec deck station or with a pair of dumbbells just fine. 

Back Extension: “The ‘Christmas tree’ look is greatly due to genetics,” Yates tells of his iconic lower back development. Still, he credits the back hyperextension station for beefing up his erector spinae muscles along the way.

Deadlift: Yates famously performed deadlifts at the end of his back workouts. His rationale was such that by saving them for last when he was fatigued, he could accumulate lots of tension and a solid stimulus without having to lift heavy. 

[Op-Ed: Stop Doing Deadlifts If You Want To Build Muscle]

Do you need to perform seven different back exercises to get a good workout? Of course not. But if you want to win the Mr. Olympia, it’s a different story. If you’re going to take a page out of the Yates playbook, you might want to heed the call of the barbell row and get back to the meat and potatoes of back training. 

Yates may not have a PubMed citation to support all his claims, but he also boasted one of the best backs ever seen in physique sports. Talk is cheap — Yates walked the walk. 

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References

Fenwick, C. M., Brown, S. H., & McGill, S. M. (2009). Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. Journal of strength and conditioning research, 23(2), 350–358.

Dorian Yates 1998, 2006 – A Warrior’s Story. A Portrait of Dorian Yates: The Life and Training Philosophy of the World’s Best Bodybuilder.

Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.

Featured Image: @thedorianyates / Instagram

The post Why Mr. Olympia Dorian Yates Thinks the Barbell Row Is the Best Back Exercise appeared first on BarBend.

While hard work and genetics lay the foundation of competitive bodybuilding success, the role of performance-enhancing drugs (PEDs) in accelerating muscle growth and enhancing recovery is undeniable. 

On June 29, 2024, pro Men’s Physique bodybuilder Sadik Hadzovic published a video on his YouTube channel pulling back the curtain on his PED stack and arm training techniques. Check out the video below:

[Related: The 20 Best (and Worst) Quad Exercises, Ranked by Bodybuilder Jeff Nippard]

Sadik Hadzovic’s Arm Workout

Here is an overview of Hadzovic’s high-volume hypertrophy-inducing arm workout:

Cable Triceps Pushdown

Close-Grip Bench Press

Standing Overhead Triceps Extension

Dumbbell Biceps Curl

Barbell Curl

Iso-Lateral Machine Preacher Curl

Barbell Spider Curl

Overhead Triceps Extension

[Related: A Guide to the Best Pre-Workouts]

Cable Triceps Pushdown

Hadzovic opens with cable pushdowns and recommends experimenting with different torso angles (upright, 45, and 90 degrees) to determine the optimal position for maximal triceps fiber stimulation. He advises minimal time between sets to maintain intensity and max out muscle pumps. (1)

Close-Grip Bench Press

Per Hadzovic, the close-grip bench press is among the best arms-building exercises. He recommends focusing on contracting the triceps during concentrics to minimize chest activation. 

Hadzovic uses a narrower-than-shoulder-width grip (hands six to eight inches apart) and employs a double drop set on the final set.

Standing Overhead Triceps Extension

Hadzovic favors an EZ bar to a straight bar, as it puts the wrists in a more comfortable position. This variation also activates the core, the benefits of which can carry over to other compound lifts. 

The 37-year-old Hadzovic flares his elbows while performing this exercise for greater long triceps head stimulation. 

Dumbbell Biceps Curl

Standing alternating dumbbell curls are Hadzovic’s favorite biceps exercise. He fully extends the elbows at the bottom to promote hypertrophy. A study published in the Sports (Basel) journal found that training the biceps curl in the initial range of motion (fully lengthened position) led to greater increases in muscle size and strength compared to training in the final range of motion (ROM). (2)

Hadzovic recommends externally rotating the wrists during the concentric to achieve peak biceps contraction. He controls the eccentrics for increased time under tension, thereby promoting hypertrophy.

Barbell Curl

Hadzovic emphasizes a full ROM during barbell curls, bringing the barbell as close to the shoulders as possible on each rep and fully extending the elbows at the bottom. He employs a wider-than-shoulder width on the final set to bias the short biceps heads. 

Iso-Lateral Machine Preacher Curl

The New York native recommends unilateral preacher curls to isolate the biceps and address any muscle or strength imbalances. He suggests the cue of contracting the biceps in the fully shortened position as if squeezing a water balloon about to burst.

Barbell Spider Curl & Overhead Triceps Extension

Hadzovic transitions to barbell spider curls, pausing in the fully shortened position. He concludes with overhead triceps rope extensions, maintaining his torso at 45 degrees, fully extending the triceps on each rep, and avoids locking out the elbows so as to maintain constant tension.

Sadik Hadzovic’s PED Stack

Anabolic steroids are synthetic hormones similar to testosterone and can help increase muscle mass and strength. (3)

Hadzovic disclosed he had cut Dianabol, a androgen and anabolic steroid known otherwise as Metandienone, from his stack because it was causing acne. He has instead added:

Clenbuterol — a beta2-adrenergic agonist

Proviron — an androgen and anabolic steroid medication used to treat low testosterone

Winstrol — a synthetic anabolic steroid

Testosterone Propionate — a slower-releasing anabolic steroid used to treat low testosterone

Trenbolone Acetate — an androgen and anabolic steroid that promotes muscle growth

Masteron — an androgen and anabolic steroid

Nolvadex — a nonsteroidal antiestrogen

Turinabol — an anabolic–androgenic steroid

[Related: Bodybuilders Explain the Side Effects of Anabolic Steroids]

Way Forward

While recording, Hadzovic was nine weeks out of his first competition of the 2024 IFBB pro season, the 2024 Chicago Pro on July 18, 2024. He must win a pro show before the September 15 deadline to qualify for the 2024 Olympia, scheduled for October 10-13 in Las Vegas, NV. 

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How Mr. Olympia Jay Cutler Avoids Back & Knee Pain During Leg Workouts After Age 50

73-Year-Old Bodybuilder Vasile Serban Is Shredded & Winning Physique Shows

References

Hirono, T., Ikezoe, T., Taniguchi, M., Tanaka, H., Saeki, J., Yagi, M., Umehara, J., & Ichihashi, N. (2022). Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. Journal of strength and conditioning research, 36(2), 359–364. https://doi.org/10.1519/JSC.0000000000003478

Pedrosa, G. F., Simões, M. G., Figueiredo, M. O. C., Lacerda, L. T., Schoenfeld, B. J., Lima, F. V., Chagas, M. H., & Diniz, R. C. R. (2023). Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at Final in the Arm Curl. Sports (Basel, Switzerland), 11(2), 39. https://doi.org/10.3390/sports11020039

Ganesan, K., Rahman, S., & Zito, P. M. (2023). Anabolic Steroids. In StatPearls. StatPearls Publishing.

Featured image: @sadikhadzovic on Instagram

The post Bodybuilder Sadik Hadzovic’s Steroid Cycle & Top Arm Training Advice appeared first on BarBend.

Bodybuilder and powerlifter Jeff Nippard ranked 20 of the most common leg day variations using a color-coded tier spectrum from “S” for Super to “F” for Fail. 

For an exercise to be in the top “S” or “A” tiers, it must meet Nippard’s following three requirements: 

High tension in a stretched position

Feels good and not painful 

Easily progressed from week to week

Check out Nippard’s analysis and rating of each lower body technique below:

[Related: World’s Strongest Man Mitchell Hooper Roasted Our Favorite Deadlift Accessories. So We Argued With Him About It]

What Are The Quads?

Before discussing the exercises, Nippard briefly described the four individual muscles that form the quadriceps:

Vastus medialis — Shaped like a teardrop near the inner knee

Vastus intermediate — Runs down the middle of the thigh

Vastus lateralis — Outer quad head

Rectus femoris — Long, flat head overtop the vastus intermedius

Some people may have a fifth quad muscle, but it shouldn’t affect exercise selection.

All four quad heads function to straighten the leg (knee extension), and every exercise on Nippard’s tier list achieves this. However, only the rectus abdominis has a second role: hip flexion, or lifting the knee forward. Therefore, it’s important to train hip flexion individually.

Combo Squat Exercises

Starting with the worst quad exercises, Nippard gave combo techniques like squat shoulder presses and lunge curls a solid “F.” The arms usually fatigue before the legs, so most people do not push their legs as hard as possible. 

Likewise, performing squats while balancing on a Bosu ball was deemed a poor muscle-building exercise because it requires too much ankle stability, which reduces quad activation. 

[High Bar] Barbell Back Squat

The barbell back squat is widely considered the king of leg exercises. It also meets all three of Nippard’s criteria for a great quad movement. 

Some anatomy buffs claim the squat doesn’t maximize rectus femoris activation. This is due to the lengthening of the rectus femoris during the lift while the other heads contract.

However, a 2022 study assured exercise enthusiasts that squats cause significant muscle growth in all four quadriceps muscles. (1) Nippard rates barbell back squats as a “Super” movement despite the potential anatomy concern. 

Barbell Front Squat

From a muscle-building comparison, the barbell front squat is as good, if not better, than the back squat. The former forces the body to be more upright, biomechanically favoring optimal quad activation. Research shows it’s safer for the knees, too. (2)(3)

While front squats require more upper back control, Nippard isn’t concerned as long as the weight isn’t too heavy. 

Grip shouldn’t be a limiting factor, as you can utilize a two-finger, crossed-arm, or strap grip. Since front squats can feel awkward and most people avoid them, Nippard knocked a point and put them in the A-tier.

Keep your elbows up, squat between your legs, and stand back up with a tall chest.

[Related: Back Squats vs. Front Squats – Comparison, Application, and Benefits of Each]

Low-Bar Back Squat

With a traditional high-bar back squat, the bar sits on the upper traps, which is how most people squat. The low-bar squat situates the barbell lower on the upper back or across the rear delts.

Research shows that low-bar squats allow more weight to be lifted, potentially resulting in greater strength and muscle gains. (4) However, since the torso has to lean further forward, some load is shifted from the quads to the glutes. 

Nippard doesn’t think this makes much difference and puts the low bar squat in the “A” tier.

Hack Squat

Nippard praised the machine hack squat, likening its muscle-building potential to a barbell back squat with a faster setup time, built-in stability, and stance variety. 

Results from a 2020 study found machines and free weights to elicit similar muscle and strength gains. (5) Nippard says the hack squat is “truly a brilliant quad builder” and didn’t hesitate to place it in the S-tier. 

Pendulum Squat

The pendulum squat offers the same advantages as a hack squat, except it uses an arc motion, which can feel more natural.

Smith Machine Squat

Nippard thinks highly of the Smith machine squat. Minus the stability, he says it’s the same movement as a free-weight squat. You can train to failure worrying about balance. The Smith squat is good enough to be with other S-quality movements for these reasons. 

45-Degree Leg Press

Nippard’s one criticism of the 45-degree plate-loaded leg press is its limited range of motion. That’s due to its funky angle that shortens movement potential. 

“As far as hypertrophy is concerned, the deeper you can get, the better,” says Nippard. Still, it ticks all the other boxes for a good leg exercise. Nippard thinks A-tier is a great place for the 45-degree leg press.

Horizontal Leg Press

The worst of its kind, horizontal leg presses offer the most limited range of motion and resistance. Once you can lift the entire weight stack, options to increase intensity become scarce. 

Still, Nippard feels the horizontal leg press is a decent exercise and belongs in the middle of the tier list at “C.” 

Lunge

Nippard believes the lunge is a better glute exercise than a quad builder. However, that’s if you do them conventionally. You can always take shallower steps to bias the quads. 

Most people take larger steps, which causes sore glutes the next day. As a quad exercise, lunges go in the B-tier. 

Leg Extension

Shunned by many fitness experts, Nippard rates the machine leg extension as near perfect. He first addressed the notion that leg extensions are bad for knees, which isn’t true. However, Nippard cautions people with knee issues to avoid using too much weight. 

With the hip fixed, the rectus femoris stretches and contracts during leg extensions.

All four heads of the quads are engaged.

Leg extensions are a staple exercise in Nippard’s leg workouts, and he recommends them. 

Reverse Nordic

The reverse Nordic is a bodyweight alternative to machine leg extensions. It’s performed in a tall kneeling position, where the knees bend and extend against the body’s resistance. 

The two major advantages of a reverse Nordic are that you don’t need a machine, and they offer a better quad stretch. However, they may be more challenging for beginners since bodyweight resistance can’t be adjusted. They’re also harder to progress for the same reason. 

Their value as a minimalist leg exercise cannot be undervalued, which puts them in the “A” tier.

Goblet Squat

The goblet squat, or dumbbell front squat is a good exercise until the need to load it heavy for low reps arises. Holding a heavy dumbbell in front of the chest isn’t realistic or necessary when a loaded barbell is better. 

With that said, Nippard uses it to teach the front squat technique or during high-rep squats. For him, the goblet squat is just barely B-tier. 

Jump Squat

As a cardio or plyometrics exercise, Nippard might consider the jump squat. There are much better options and ways to use time for muscle growth. The jump squat joined the F-tier.

Bulgarian Split Squat

One of Nippard’s top picks, the Bulgarian split squat, combines single-side training with a great stretch and precise quad activation. The fitness guru praised the soreness the next day:

It is a good indication that you’re hitting the right muscle.” 

Unsurprisingly, the Bulgarian split squat joined the prestigious “S” tier. 

Deadlift

While deadlifts are considered by many as the ultimate measure of strength, they only involve a quarter squat. This isn’t enough depth to optimize quads activation. Although, they’re great for glute and back training. Nippard gave the deadlift a neutral “C” score.

[Related: The Anatomy of Your Leg Muscles, Explained (and How To Train Them)]

Step Ups

Another mediocre exercise, in Nippard’s opinion, is step-ups, which are good for overloading the quads in a pinch. But they’re missing a stretch and are a bit unstable. Nippard gave them a passing “C.”

Pistol Squat

Single-leg pistol squats can be great for overloading the quads without weights for home exercisers, but they’re harder to progress. Nippard handed out another “C.”

Sissy Squat

The standing version of reverse Nordics, sissy squats are Nippard’s best quads stretching movement. Since they can be challenging due to feeling awkward for many, sissy squats go in the third tier.

Nippard’s Single Best and Worst Quad Exercises 

Ultimately, Nippard chose his one best and one worst quads exercises. Coming out on top is the Hack squat. However, while the sissy squat would have been his top pick, many gyms don’t have one. 

The worst of the worst awards went to Bosu ball squats. It was the only exercise damned to the fiery pits of the F-minus tier. “Get rid of the bosu ball, and it immediately becomes more stable, safer, and more effective,” said the wise trainer.

References

Kojic, F., Ranisavljev, I., Obradovic, M., Mandic, D., Pelemis, V., Paloc, M., & Duric, S. (2022). Does Back Squat Exercise Lead to Regional Hypertrophy among Quadriceps Femoris Muscles?. International journal of environmental research and public health, 19(23), 16226. https://doi.org/10.3390/ijerph192316226

Yavuz, H. U., Erdağ, D., Amca, A. M., & Aritan, S. (2015). Kinematic and EMG activities during front and back squat variations in maximum loads. Journal of sports sciences, 33(10), 1058–1066. https://doi.org/10.1080/02640414.2014.984240

Gullett, Jonathan C; Tillman, Mark D; Gutierrez, Gregory M; Chow, John W. A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals. Journal of Strength and Conditioning Research 23(1):p 284-292, January 2009. | DOI: 10.1519/JSC.0b013e31818546bb

Glassbrook, D. J., Brown, S. R., Helms, E. R., Duncan, S., & Storey, A. G. (2019). The High-Bar and Low-Bar Back-Squats: A Biomechanical Analysis. Journal of strength and conditioning research, 33 Suppl 1, S1–S18. https://doi.org/10.1519/JSC.0000000000001836

Schwanbeck, S. R., Cornish, S. M., Barss, T., & Chilibeck, P. D. (2020). Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of strength and conditioning research, 34(7), 1851–1859. https://doi.org/10.1519/JSC.0000000000003349

Featured image: @jeffnippard on Instagram

The post The 20 Best (and Worst) Quad Exercises, Ranked by Bodybuilder Jeff Nippard appeared first on BarBend.

Tired of that stubborn belly fat? Forget endless crunches! Research reveals the surprising truth about exercise and belly fat loss. 

Discover the specific cardio workouts proven to melt away visceral fat faster than anything else. But that’s not all. We’ll uncover the hidden role of stress, sleep, and even your hydration habits in banishing belly fat for good. 

Learn how to craft a personalized plan that combines the right exercises, diet tweaks, and lifestyle changes for maximum impact. Get ready to transform your body and your health, starting today!

Key Findings on Belly Fat Reduction

Full-body resistance training, while popular and beneficial for overall health, is not the most effective method for reducing visceral fat. Research published in Obesity Reviews analyzed 35 peer-reviewed studies and found that resistance training had minimal impact on visceral fat levels.

Importance of Visceral Fat Reduction

What is Visceral Fat? Visceral fat is stored within the abdominal cavity around the organs. It can protrude the abdomen, giving a distended appearance and distorting body fat distribution.

Health Implications Visceral fat is associated with several inflammatory markers, such as white blood cells and C-reactive protein. These markers can significantly affect metabolic functions, including glucose metabolism and insulin levels.

The Role of Resistance Training

Benefits Resistance training is crucial for managing glucose levels, increasing muscle mass, and boosting overall metabolic rate. It provides long-term metabolic benefits by enhancing muscle’s ability to use fuel efficiently.

Limitations However, resistance training alone is not effective for directly reducing visceral fat. It doesn’t burn as many calories as aerobic exercise, which limits its immediate impact on visceral fat reduction.

The Efficacy of Aerobic Exercise

Study Findings Aerobic exercise has been shown to moderately reduce visceral fat. The studies reviewed found that combining resistance training with aerobic exercises does not offer additional benefits over aerobic exercise alone.

Types of Effective Cardio Traditional aerobic exercises, such as walking or jogging, are effective in targeting visceral fat.

High-Intensity Interval Training (HIIT) for Visceral Fat

HIIT Effectiveness Short, intense bouts of exercise, known as high-intensity interval training (HIIT), are particularly effective in reducing visceral fat. HIIT increases calorie burn and elevates levels of human growth hormone, which promotes fat loss.

Mechanism HIIT stimulates hormone-sensitive lipase, an enzyme that enhances lipolysis (fat breakdown). It also influences glucocorticoid receptors in visceral fat, helping in the fat-burning process.

HIIT Protocol for Optimal Results

Recommended Routine A typical HIIT routine involves 30-second high-intensity intervals followed by full recovery periods. For example, sprint 100 yards and then walk until fully recovered. This cycle ensures maximum intensity and effectiveness.

Practical Tips Make sure to recover fully between intervals to maintain high intensity during each sprint. Adjust recovery times based on your fitness level to ensure optimal performance.

Watch the full video:

Integrating Cardio and Resistance Training

Balanced Approach A comprehensive exercise regimen should include:

2-5 days per week of full-body resistance training.

2-3 days per week of moderate cardio (zone 2 or 3) for 15-30 minutes.

2-3 days per week of HIIT on resistance training days.

This balanced approach maximizes benefits from both cardio and resistance training.

Role of Diet in Visceral Fat Reduction

A balanced diet is essential for reducing visceral fat. Consuming nutrient-dense foods helps manage weight and reduce fat accumulation around the organs. 

Making informed food choices can significantly impact your overall health and effectiveness of your exercise routine.

Key Nutritional Strategies

High Fiber Intake: Foods high in fiber, such as fruits, vegetables, and whole grains, promote satiety and reduce overall calorie intake. Fiber aids digestion and can help regulate blood sugar levels, further supporting fat loss efforts.

Healthy Fats: Incorporate sources of healthy fats, like avocados, nuts, and olive oil. These fats improve heart health, reduce inflammation, and provide a sustained energy source, making it easier to maintain a balanced diet.

Protein-Rich Foods: Lean proteins, such as chicken, fish, and legumes, support muscle maintenance and repair. Adequate protein intake enhances the benefits of resistance training by aiding muscle growth and recovery, which in turn can help boost your metabolism.

Lifestyle Modifications

Stress Management

High stress levels can increase cortisol production, which is linked to visceral fat accumulation. Implementing stress management techniques like meditation, yoga, and deep breathing exercises can help lower cortisol levels. 

Finding healthy ways to cope with stress not only aids in fat reduction but also improves overall well-being.

Adequate Sleep

Poor sleep quality is associated with higher visceral fat levels. Aim for 7-9 hours of quality sleep per night to support overall health and fat loss efforts. 

Good sleep hygiene practices, such as maintaining a consistent sleep schedule and creating a restful sleep environment, can significantly impact your ability to lose visceral fat.

Hydration

Staying hydrated aids in digestion and can prevent overeating. Drinking plenty of water throughout the day is crucial for maintaining a healthy metabolism. 

Proper hydration supports all bodily functions, including those involved in fat loss.

Combining Diet, Exercise, and Lifestyle

Creating a Sustainable Routine

Integrating these nutritional and lifestyle strategies with a well-rounded exercise program can lead to sustainable fat loss and improved overall health. 

Consistency is key; combining good dietary habits, regular physical activity, and stress management techniques creates a comprehensive approach to reducing visceral fat.

Tracking Progress

Use tools like food diaries, fitness apps, and regular health check-ups to monitor progress and make necessary adjustments to diet and exercise plans. 

Tracking progress helps identify what works best for you and keeps you motivated on your journey to a healthier body composition.

Conclusion

Summary HIIT and moderate aerobic exercises are key for reducing visceral fat. 

While resistance training is crucial for overall metabolic health and glucose management, it should be complemented with aerobic and high-intensity interval training for optimal results.

Final Note Combining these exercise types provides a holistic approach to reducing visceral fat and improving overall health, offering both immediate and long-term benefits.

Tired of feeling sluggish and out of shape? Want to reclaim your youthful physique, even in your 40s?

Look no further than Kevin Hart’s workout routine, your roadmap to a ripped body and unshakeable confidence.

Learn how to burn fat, build muscle, and sculpt a body that turns heads. Discover the nutrition secrets that fuel Hart’s intense workouts and the strategic training regimen that delivers results.

If you’re ready to ditch the excuses and embrace a fitter, healthier you, this is your chance.

Kevin Hart’s Fitness Journey

Kevin Hart’s commitment to fitness stands out, especially in his 40s. Like Harrison Ford and our founder Luc Weisman, Hart has elevated his physical fitness to new heights.

His recent viral video not only highlights his chiseled physique but also his dedication to staying in peak shape.

Nutrition: The Foundation of Hart’s Physique

The Cut

One of the first things you’ll notice about Hart is how lean he is despite having a muscular build. Achieving this physique requires precise nutrition. Here are the steps to follow for a successful cut:

Calculate Your Calories: Create a calorie deficit by consuming fewer calories than your body burns. Aim for a deficit of 250-500 calories per day for gradual fat loss.

Eat Plenty of Fiber: Incorporate fiber-rich foods like fruits, vegetables, and whole grains to stay full and satisfied.

Stay Hydrated: Proper hydration is essential for health and can help manage hunger.

A successful cut demands patience and consistency. Avoid trying to lose too much fat too quickly, as this can lead to muscle loss and other health issues. Aim for a gradual, sustainable fat loss and adjust your nutrition plan as needed.

The Bulk

After achieving your desired fat loss, you might consider starting a controlled bulk to build muscle. Focus on weight loss first, and then shift to a bulking phase using methods like the Iron Claw technique.

Hart’s Workout Regimen

Warming Up

In the video, Hart is seen performing a bodyweight split squat with a resistance band. This highlights the importance of stretching, warming up, and mobility work to prevent injuries, especially as you age.

Resistance Training

Hart’s resistance training includes three main components: compound movements, isolation exercises, and HIIT-style weighted movements.

Compound Exercises: Although not shown in full, Hart appears to prepare for a deadlift. Compound movements like deadlifts, bench presses, and squats build strength across multiple muscle groups.

Isolation Exercises: Most of Hart’s exercises focus on individual muscles. Isolation movements, like rope pushdowns for triceps, are key for muscle definition.

HIIT-Style Movements: Hart incorporates high-intensity weighted movements to build muscular endurance. Exercises like star jumps with an overhead press and hanging leg raises are excellent for this purpose.

Cardio

Cardio is essential for fat loss and maintaining aerobic fitness. Hart includes a mix of sprint work and low-intensity jogging in his routine.

While many dislike cardio, it’s crucial for shedding extra pounds and improving overall fitness.

Conclusion

Kevin Hart isn’t just a comedian; he’s a fitness enthusiast dedicated to maintaining an impressive physique in his 40s.

While you may not have access to top-level trainers or equipment, you can start your fitness journey with the principles Hart follows: consistent nutrition, comprehensive workouts, and a mix of cardio.

Remember, dedication and consistency are key to achieving your fitness goals.

So, take inspiration from Kevin Hart and embark on your path to getting ripped in middle age.

2023 Men’s Physique Olympia champion Ryan Terry is prepping for his first title defense at the 2024 Olympia in Las Vegas, NV, on the weekend of Oct. 20-13, 2024. It will be his first competition since winning the world championship in Men’s Physique in Orlando, FL, in November of 2023.

Terry has been documenting his prep on his YouTube channel and released a video with his chest workout on Jul. 3, 2024. The video, filmed 16 weeks out of the Olympia, can be seen below:

Terry shared his diet strategy at the beginning of the video, revealing that he eats different meals throughout the day instead of chicken and rice on repeat. He acknowledged that eating what he enjoys helps him stay on track during prep.

Ryan Terry: Chest Training

Terry reported to be in week three of prep at the beginning of the training portion of the video. His goal is to drop one pound per week until the 2024 Olympia. He trained the following exercises throughout this workout:

Cable Crossover

Incline Dumbbell Press

Incline Dumbbell Flye

Flat Barbell Bench Press

Unilateral Lying Chest Press Machine

Triceps Pushdowns

[Related: Bikini Olympia Champion Jennifer Dorie’s 5-Exercise Shoulder-Toning Workout You Can Do In Any Gym]

Cable Crossovers

The reigning champion began with cable crossovers, which he used to warm up and prepare for forthcoming heavier compound movements. The pulleys were set to about chest height and performed two sets on camera.

Terry performed 10 reps with his normal body positioning, followed by a drop set with lighter weight and a more forward lean until failure. He used that same approach in all exercises.

I ensure I’ve done everything I can before moving on.

[Related: Learn To Lat Spread From 7X Mr. Olympia Phil Heath]

Incline Dumbbell Press

The second exercise was the incline dumbbell press, which he performed with 40-kilogram (88-pound) dumbbells. Terry’s training partner said they performed three working sets, each with what they felt was “medium” weight for 10-12 reps.

Incline Barbell Bench Press

Next were the incline barbell presses with 60 kilograms (132 pounds) for working sets. Terry told the camera that his focus was time under tension instead of moving the heaviest weight possible. Their goal was to achieve 10 reps with three negatives at the end of each set.

Incline Dumbbell Flye and Flat Barbell Bench Press

The fourth exercise was incline flyes. Terry used 17.5 kilograms (38.5 pounds) in each hand.

Terry lowered his arms well below his shoulders and brought the weight up until they touched above his chest. With help from his training partner, he then performed flat barbell presses with 60 kilograms to failure.

Unilateral Lying Chest Press Machine

The final chest exercise was a lying chest press machine, with which he alternated arms. Terry held the weight in one arm while working the other, occasionally switching. When he neared failure with both arms, Terry performed as many reps as possible.

Triceps Pushdowns

Terry’s last two exercises on camera were pushdowns. First, Terry used a cambered handle; then, performed a set with a rope attachment. Terry concluded the session with a physique update in a posing room. 

The Men’s Physique Olympia lineup is still growing as the season progresses. The cutoff for qualifying for the Olympia is Sep. 15, 2024. Thanks to his 2023 Olympia win, Terry is qualified for life and does not have to compete before the big event in Las Vegas, NV.

More Bodybuilding Content

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The Barbell-Only Glute Workout Bodybuilder Erin Stern Calls “The Ultimate Sculptor”

Why Coach Joe Bennett “Never” Has Bodybuilders Do Lying Leg Curls to Build Muscle

Featured Image: @ryanjterry on Instagram 

The post Ryan Terry’s Chest and Triceps Training for 2024 Men’s Physique Olympia Prep appeared first on BarBend.

Discover a delightful twist on traditional chimichangas with this easy-to-make and flavorful recipe for Baked Chicken Chimichangas.

Perfect for family dinners or casual gatherings, these chimichangas are filled with a creamy, cheesy chicken mixture and baked to golden perfection.

Serve them with your favorite toppings for a satisfying meal everyone will love.

Ingredients:

8 oz cream cheese

8 oz Pepperjack cheese, shredded

1 1/2 tbsp taco seasoning

1 lb cooked chicken, shredded

8 flour tortillas

Cooking spray

Shredded cheddar cheese (for garnish)

Green onions (for garnish)

Sour cream

Salsa

Directions:

Step 1: Prepare the Filling

Mix the Cheeses and Seasoning: In a bowl, combine the cream cheese, shredded Pepperjack cheese, and taco seasoning until well mixed.

Add Chicken: Fold in the shredded cooked chicken, ensuring it is evenly distributed.

Step 2: Assemble the Chimichangas

Fill and Roll: Divide the chicken and cheese mixture among the 8 flour tortillas. Tuck in the sides and roll each tortilla to enclose the filling.

Step 3: Bake the Chimichangas

Preheat and Arrange: Preheat your oven to 350°F. Spray a 9×13-inch baking dish with cooking spray.

Baking: Place the rolled chimichangas seam side down in the prepared baking dish. Spray the tops of the tortillas with cooking spray. Bake in the preheated oven for 15 minutes, then carefully turn the chimichangas over and bake for an additional 15 minutes or until golden and crispy.

Step 4: Serve and Enjoy

Garnish and Serve: Remove the baked chimichangas from the oven. Serve hot, garnished with shredded cheddar cheese, sliced green onions, sour cream, and salsa.

Serving and Storage Tips

Serving Tips:

Garnishing: Enhance the flavors and textures by topping the baked chimichangas with shredded cheddar cheese, sliced green onions, sour cream, and salsa.

Presentation: Arrange the chimichangas on a platter and garnish them generously. Consider adding a side of guacamole or diced tomatoes for extra freshness.

Side Dishes: Serve with Spanish rice, refried beans, or a crisp garden salad for a complete meal.

Individual Servings: For parties or gatherings, cut the chimichangas into smaller portions for easy finger food.

Storage Tips:

Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until warmed through.

Freezing: To freeze, wrap each chimichanga tightly in plastic wrap and foil, then place in a freezer-safe container or bag. They can be frozen for up to 2 months. Thaw in the refrigerator overnight before reheating.

Reheating: When reheating from the refrigerator, place the chimichangas on a baking sheet and warm in a preheated oven at 350°F for about 10-15 minutes. For frozen chimichangas, thaw overnight before reheating.

Maintaining Crispiness: To keep the chimichangas crispy, place them on a wire rack over a baking sheet in the oven to allow air circulation, preventing sogginess.

Individual Portions: If using a microwave, cover the chimichanga with a damp paper towel to prevent the tortilla from drying out.

Variations

Beef Chimichangas: Substitute the cooked chicken with ground beef seasoned with taco seasoning.

Vegetarian Chimichangas: Replace the chicken with a mixture of black beans, corn, bell peppers, and onions.

Seafood Chimichangas: Use cooked shrimp or fish seasoned with Cajun spices.

Buffalo Chicken Chimichangas: Toss shredded cooked chicken in buffalo sauce before filling the tortillas.

Barbecue Chicken Chimichangas: Mix shredded cooked chicken with barbecue sauce and shredded cheddar cheese.

Breakfast Chimichangas: Fill the tortillas with scrambled eggs, cooked breakfast sausage or bacon, diced potatoes, and cheese.

Green Chile Chicken Chimichangas: Add chopped green chiles or hatch chiles to the chicken and cheese mixture.

Sweet Potato and Black Bean Chimichangas: Combine mashed sweet potatoes with black beans, corn, and spices.

Greek Chicken Chimichangas: Fill the tortillas with seasoned cooked chicken, diced cucumbers, tomatoes, feta cheese, and tzatziki sauce.

Spinach and Mushroom Chimichangas: Sauté spinach and mushrooms with garlic and onion, then mix with shredded cheese.

Pulled Pork Chimichangas: Use tender pulled pork mixed with barbecue sauce and shredded cheese.

Tex-Mex Chimichangas: Fill the tortillas with seasoned ground beef, black beans, corn, and Mexican cheese blend.

FAQs

Can I use corn tortillas instead of flour tortillas? Yes, warm them slightly before filling to make them easier to roll.

How can I make these chimichangas spicier? Add diced jalapeños or a dash of hot sauce to the chicken and cheese mixture.

Can I prepare these chimichangas ahead of time? Yes, assemble them and store covered in the refrigerator. Bake when ready to serve.

Can I freeze these chimichangas? Yes, freeze them before baking. Thaw overnight and bake as directed.

How do I prevent the tortillas from becoming soggy? Spray the tops with cooking spray before baking and ensure they are baked on a preheated baking dish.

What toppings are best to serve with these chimichangas? Shredded cheddar cheese, sliced green onions, sour cream, and salsa.

Can I use leftover rotisserie chicken? Yes, shredded rotisserie chicken adds extra flavor and convenience.

How do I know when the chimichangas are done baking? They should be golden brown and crispy on the outside.

What sides pair well with baked chicken chimichangas? Spanish rice, refried beans, or a fresh garden salad.

Can I make these chimichangas without cheese? Yes, you can omit the cheese or use a dairy-free substitute.

Baked Chicken Chimichangas are a versatile and flavorful dish that can be easily customized to suit various tastes and dietary preferences. Whether you prefer classic chicken and cheese, spicy variations, or creative twists with different fillings, these chimichangas are sure to satisfy. Enjoy them with your favorite toppings and sides for a delicious meal that everyone will love!