Bodybuilding
How To Win The War Against Body Fat
If you are looking for ways to get rid of those extra pounds that cause you headaches then you came to the right place. Burn them out using the info shared below and enjoy the body you worked so hard to obtain. Fighting against body fat means, first of all, finding a diet you can stick with and enjoy it. As long as you are not happy with what you eat and are always thinking about how to get some sugar-spiked treats or fatty snacks then you will not be able to follow it for too long.
The second rules of losing fat are to eat fewer calories than you burn. So, your diet has to consist of enough nutrients, protein, carbs, and fats to feed your body and give energy, but still, burn calories from fat deposits. To set up a proper calorie-restricted diet you have to count the number of calories you are ingesting daily.
Once you know it you will be able to adjust the calories number to your actual needs without damaging your muscles. Because when the body has no sources to take energy from, it begins to turn muscle into energy and then you lose not only fat but also muscle mass too.
What Macronutrients should a Fat Loss Diet include?
Protein, Fats, and Carbs - these are the basics of any diet either you are cutting or bulking. In our case watch the proportions and make sure they don’t exceed 1-2 gr of protein per pound of muscle mass every day, up to 1 gr of healthy fats and the others are carbs.
Our goal is not only to burn fat but also to maintain muscle mass you already have. Adding some more is impossible when being on a calorie deficit diet. Therefore, if you manage to burn fat and keep on the muscle mass be happy with your results.
To make such a diet more appealing you can apply the rule of 80:10:10. Where 80 percentage of nutrients and vitamins come from good foods, 10% from foods you usually don’t like but know they are good for you, and 10 % from cheat foods. This will keep you motivated and cause you no frustrations for your food escapes.
Cycling carbs might be a good idea - cutting back on some days and returning to normal dosage in others - as it keeps away from reaching a fat burning plateau and keeps quite active your metabolism. Give it a try to see how things work out.
Related: Micronutrients for Bodybuilding – Water and Vitamins
Are Supplements Needed during a Fat Loss Diet?
We talked about supplements not once on our blog but never mention about them when following a cutting diet. Since the number of calorie intake is limited to taking some supplements like multivitamins and essential fatty acids is a good idea.
The last ones not only improve recovery but also helps with digestion. Adding some protein shakes to your diet is gonna prevent muscle damage.
Read Our Article on:: Best Supplements For Fast Muscle Gain
Move the Fat Battle in the Gym too!
Along with diet, resistance training is what you need to melt away fat. Why is not cardio as important? It’s it and including some cardio to your resistance training will only benefit your body. But, be cautious, as during cardio body enter into catabolic stage “eating” your muscle.
On the other hand, resistance training including basic exercises -deadlift, squat, bench - helps to burn calories and cause enough muscle stimulation.
Don’t run into difficult training routines. Whatever you choose- 5x5, supersets, drop sets- make sure you make progress through every training session you pass. Pushing a little more weights with every workout is the goal to follow a steady progression leads to fat loss and help you keep on muscle mass.
Bottom line:
Fighting fat needs strong motivation, a feeling that nothing would stop you. To be so set an end goal like an important event you have to be ready for. This can be a contest, a photo shooting session, summer vacation or anything else. Keep a close eyes on what you eat, but be permissive with yourself from time to time.
Remember the rule of 80/10/10 and eat less than you burn. Workout hard in the gym. More resistance training, less cardio and increase weight with every workout. Remember to allow enough time for recovery. Supplementing with protein shakes, essential fatty acids and vitamins will only bring more benefits. A proper mix of all these ingredients will definitely take you to the end goal faster than you may even plan.
Bodybuilding
2nd Edition of Natural Bodybuilding Competition Facts
Natural bodybuilding competitions are designed to promote and celebrate athletes who build their physiques without the use of performance-enhancing drugs. These events emphasize fair play, health, and the natural development of muscle mass and definition.
The second edition of natural bodybuilding competitions has gained momentum globally, particularly focusing on drug-free athletes. These competitions are hosted by various organizations like the INBA/PNBA (International Natural Bodybuilding Association/Professional Natural Bodybuilding Association) and OCB (Organization of Competitive Bodybuilders).
In 2024, several notable events have been planned, including the INBA Natural Universe and INBA World Cup, both of which emphasize natural bodybuilding through rigorous drug testing policies. These events aim to showcase competitors who adhere to strict drug-free protocols, and winners often earn pro cards allowing them to compete in higher-level professional competitions.
These competitions focus on categories like men's bodybuilding, classic physique, and women's figure and bikini, among others. Athletes undergo polygraph and urine tests to ensure compliance with natural bodybuilding standards. The winners often receive medals, trophies, or pro status
Bodybuilding
Primal Movements: Our Ultimate Guide for Maximum Results
Primal movements are fundamental, natural movements that our bodies are designed to perform. Incorporating these into your training can enhance strength, mobility, and overall fitness. Here’s an ultimate guide to primal development and movements for bodybuilders:
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Understanding Primal Movements
Primal movements are basic, functional movements that mimic the natural actions humans have performed for thousands of years. These movements are essential for developing a strong, balanced, and resilient body. They can be categorized into seven primary patterns:
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- Push
- Pull
- Squat
- Lunge
- Hinge
- Rotate
- Gait (Locomotion)
The Seven Primal Movement Patterns
Push
Description: Involves moving a weight or resistance away from your body.
Examples: Push-ups, bench press, overhead press.
Muscles Worked: Chest, shoulders, triceps.
Pull
Description: Involves drawing a weight or resistance towards your body.
Examples: Pull-ups, rows, bicep curls.
Muscles Worked: Back, biceps, forearms.
Squat
Description: A fundamental lower-body movement where you lower your hips from a standing position and then stand back up.
Examples: Bodyweight squats, barbell squats, goblet squats.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Lunge
Description: A single-leg movement that involves stepping forward, backward, or to the side and lowering your hips.
Examples: Forward lunges, reverse lunges, lateral lunges.
Muscles Worked: Quadriceps, hamstrings, glutes, calves.
Hinge
Description: Involves bending at the hips while keeping a neutral spine.
Examples: Deadlifts, kettlebell swings, hip thrusts.
Muscles Worked: Hamstrings, glutes, lower back.
Rotate
Description: Involves twisting or rotating the torso.
Examples: Russian twists, woodchoppers, cable rotations.
Muscles Worked: Obliques, abdominals, lower back.
Gait (Locomotion)
Description: Involves movements that propel the body forward.
Examples: Walking, running, crawling, bear crawls.
Muscles Worked: Full body, with emphasis on legs and core.
Benefits of Primal Movements
Functional Strength: Primal movements enhance your ability to perform everyday tasks efficiently and safely.
Improved Mobility: These movements promote flexibility and range of motion, reducing the risk of injury.
Balanced Development: By working multiple muscle groups, primal movements ensure balanced muscle development.
Core Stability: Many primal movements engage the core, improving overall stability and strength.
Increased Caloric Burn: Compound movements like these burn more calories, aiding in fat loss and conditioning.
Incorporating Primal Movements into Your Training
Warm-Up: Start with dynamic stretches and light cardio to prepare your body.
Compound Exercises: Focus on compound exercises that incorporate multiple primal movements.
Progressive Overload: Gradually increase the weight or resistance to continue making gains.
Variety: Mix up your routine to prevent plateaus and keep your workouts interesting.
Recovery: Ensure adequate rest and recovery to allow your muscles to repair and grow.
Sample Primal Movement Workout
Warm-Up: 5-10 minutes of light cardio and dynamic stretching.
Workout:
Push: 3 sets of 10-12 reps of push-ups or bench press.
Pull: 3 sets of 10-12 reps of pull-ups or rows.
Squat: 3 sets of 10-12 reps of bodyweight or barbell squats.
Lunge: 3 sets of 10-12 reps per leg of forward or reverse lunges.
Hinge: 3 sets of 10-12 reps of deadlifts or kettlebell swings.
Rotate: 3 sets of 15-20 reps of Russian twists or cable rotations.
Gait: 3 sets of 30-60 seconds of bear crawls or sprints.
Cool-Down: 5-10 minutes of static stretching and deep breathing exercises.
1. Warm-Up and Mobility Drills
Start your workout with primal movement-based warm-ups to prepare your body. For example:
- Dynamic stretches: Incorporate lunges with a twist, leg swings, and arm circles.
- Mobility drills: Include exercises like hip circles, cat-cow stretches, and thoracic rotations.
2. Compound Exercises
Add primal movements as the core of your workout. Here’s how you can structure it:
- Push Day: Combine bench presses with push-ups.
- Pull Day: Mix pull-ups with rows.
- Leg Day: Integrate squats and lunges with deadlifts.
3. Supersets and Circuits
Create supersets or circuits that include primal movements:
- Superset Example: Pair squats with pull-ups or push-ups with lunges.
- Circuit Example: Rotate through exercises like kettlebell swings, bear crawls, and Russian twists with minimal rest.
4. Functional Training Days
Dedicate one or two days a week to functional training focused on primal movements:
Sample Functional Workout
-
- Warm-Up: 5 minutes of dynamic stretching.
- Circuit: 3 rounds of:
- 10 push-ups
- 10 pull-ups
- 15 squats
- 10 lunges per leg
- 15 kettlebell swings
- 20 Russian twists
- 30 seconds of bear crawls
- Cool-Down: 5 minutes of static stretching.
5. Active Recovery
Use primal movements on active recovery days to promote mobility and flexibility:
- Activities: Light yoga, walking, or gentle bodyweight exercises like lunges and squats.
6. Progressive Overload
Gradually increase the intensity of primal movements by adding weights or resistance bands:
- Example: Start with bodyweight squats, then progress to goblet squats, and eventually barbell squats.
7. Listen to Your Body
Pay attention to how your body responds to these movements and adjust accordingly:
- Modify: If a movement feels too challenging, modify it to suit your fitness level.
- Rest: Ensure you’re getting adequate rest and recovery to prevent overtraining.
Read More: Cellular Alchemy to Restore Testosterone Levels
Sample Weekly Routine for Primal Movements
Monday: Push Day
- Bench Press
- Push-Ups
- Overhead Press
Tuesday: Pull Day
- Pull-Ups
- Rows
- Bicep Curls
Wednesday: Leg Day
- Squats
- Lunges
- Deadlifts
Thursday: Functional Training
- Circuit of primal movements (as outlined above)
Friday: Active Recovery
- Light yoga or walking
Saturday: Full-Body Workout
- Combination of push, pull, squat, and hinge movements
Sunday: Rest Day
By incorporating these primal movements, you’ll enhance your functional strength, mobility, and overall fitness. If you have any specific goals or need further customization, feel free to ask! Happy training.
For optimal performance in primal movements before a bodybuilding competition, consider these supplements:
Pre-Workout Supplements: These can provide energy and enhance performance. Look for products containing creatine, nitric oxide stimulators, and caffeine.
Post-Workout Supplements: Essential for recovery, including protein powders, BCAAs (Branched-Chain Amino Acids), and multivitamins.
Fat Burners and Metabolizers: These can help in reducing body fat while maintaining muscle mass. Ingredients like green tea extract and L-carnitine are popular.
Adaptogens: Supplements like ashwagandha and rhodiola rosea can help manage stress and improve endurance.
Conlusion
Primal movements, which include squatting, lunging, hinging, twisting, walking, pushing, and pulling, benefit from a strong foundation of functional strength and mobility. Ensuring your body is well-nourished and recovered will help you perform these movements effectively.
Incorporating primal movements into your bodybuilding routine can lead to significant improvements in strength, mobility, and overall fitness. By focusing on these fundamental patterns, you can build a well-rounded, resilient body that performs well both in and out of the gym.
Bodybuilding
Are Nootropics a Better Option to AAS?
Nootropics in bodybuilding refer to supplements or substances that enhance cognitive functions such as focus, memory, motivation, and mental clarity. While traditional bodybuilding supplements focus on muscle growth, strength, and endurance, nootropics target the mental aspect of training. Improved focus and motivation can lead to better workouts, more consistent training, and ultimately better results.
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Here are some common nootropics used in bodybuilding:
Caffeine: Widely used for its stimulant effects, caffeine can boost energy, focus, and endurance during workouts.
L-Theanine: Often combined with caffeine, L-Theanine promotes relaxation without drowsiness, helping to balance out the jittery effects of caffeine.
Alpha-GPC: A source of choline that supports the production of acetylcholine, a neurotransmitter essential for cognitive function and muscle contraction.
Rhodiola Rosea: An adaptogen that helps reduce fatigue and improve mental resilience, making it useful for both physical and mental performance.
Bacopa Monnieri: Known for enhancing memory and reducing anxiety, Bacopa is popular for those who want to stay mentally sharp during intense training phases.
Lion’s Mane Mushroom: A natural nootropic that supports brain health, cognitive function, and reduces mental fatigue.
Phenylpiracetam: A racetam-class nootropic that is known for its stimulating effects and ability to enhance focus and mental energy, which can be beneficial during challenging workout sessions.
Stacking Nootropics With AAS
Stacking nootropics with anabolic-androgenic steroids (AAS) in bodybuilding can be an advanced approach to optimizing both physical and mental performance. Here’s a guide on how to combine these substances effectively:
Understanding the Purpose of the Stack
Combining nootropics with AAS aims to enhance not only muscle growth, strength, and recovery (which AAS focus on) but also mental aspects like focus, motivation, and mood (which nootropics address). This stack can help bodybuilders push through plateaus, manage training stress, and maintain peak performance.
Common Nootropics to Stack with AAS
Caffeine + L-Theanine: Enhances alertness and focus while reducing anxiety. Helps with energy and focus during intense workouts.
Alpha-GPC: Boosts acetylcholine levels, improving mental clarity and enhancing the mind-muscle connection.
Rhodiola Rosea: Mitigates stress and fatigue, which is crucial during heavy steroid cycles where physical and mental stress is higher.
Lion’s Mane Mushroom: Promotes cognitive health and neuroprotection, helping you stay sharp during longer cycles.
Bacopa Monnieri: Reduces anxiety and improves memory, supporting better recovery and relaxation outside the gym.
Tips for Stacking
Start with Lower Doses: If you’re new to either nootropics or AAS, start with minimal doses and gradually adjust based on how your body responds. Stacking too much too soon increases the risk of side effects.
Cycle Both Nootropics and AAS: Just like AAS, it’s wise to cycle nootropics to avoid tolerance buildup. For instance, you might use nootropics for 6-8 weeks and then take a break, aligning this cycle with your AAS cycle.
Prioritize Liver and Organ Health: Both nootropics and AAS can stress the liver and other organs. Incorporate liver support supplements like milk thistle, NAC (N-Acetyl Cysteine), and TUDCA (Tauroursodeoxycholic Acid).
Stay Hydrated and Maintain Proper Nutrition: Both nootropics and AAS can increase metabolic demands. Staying hydrated and following a nutrient-rich diet ensures better overall performance and health.
Related Article: Protein Powder Supplement Comparison – Which Type To Choose?
Sample Stack for a Cutting Phase
Nootropics: Caffeine + L-Theanine, Alpha-GPC, Rhodiola Rosea
AAS: Testosterone Propionate, Trenbolone Acetate, Anavar (Oxandrolone)
Support Supplements: Liver support (NAC, TUDCA), multivitamins, omega-3s
This stack can help maintain muscle mass, enhance focus and energy during workouts, and support mental well-being during calorie deficits.
Sample Stack for a Bulking Phase
Nootropics: Lion’s Mane, Bacopa Monnieri, Alpha-GPC
AAS: Testosterone Enanthate, Deca-Durabolin (Nandrolone Decanoate), Dianabol (Methandrostenolone)
Support Supplements: Joint support (collagen, glucosamine), digestive enzymes, liver support
This combination can boost cognitive function, improve recovery, and support the intense training needed for mass-building phases.
Stacking nootropics with AAS can offer significant benefits for bodybuilders aiming for peak mental and physical performance. However, it’s critical to approach this strategy with caution, considering the possible interactions and side effects. Always consult a healthcare professional before starting any stack, especially one involving AAS and nootropics.
Possible Side Effects Associated With Nootropics
While nootropics can enhance cognitive function, focus, and motivation, they can also cause side effects, especially when used in high doses or stacked with other supplements like anabolic-androgenic steroids (AAS). Some common side effects associated with nootropics in bodybuilding include:
1. Insomnia and Sleep Disturbances
Many nootropics, especially stimulants like caffeine, can lead to difficulties falling asleep or maintaining restful sleep. This is particularly problematic if taken late in the day, as sleep is critical for recovery and muscle growth.
2. Anxiety and Nervousness
Nootropics that stimulate the central nervous system (e.g., caffeine, phenylpiracetam) can increase anxiety, jitteriness, or nervousness, especially when combined with other stimulants or during periods of high stress.
3. Headaches
Certain nootropics, particularly racetams (like piracetam or aniracetam), can deplete choline levels in the brain, leading to headaches. Supplementing with choline sources like Alpha-GPC can help mitigate this side effect.
4. Gastrointestinal Issues
Some nootropics may cause nausea, stomach cramps, or diarrhea, especially if taken on an empty stomach or in high doses.
5. Mood Swings and Irritability
Nootropics that affect neurotransmitter levels (like dopamine or serotonin) can lead to mood swings, irritability, or even depressive symptoms if used improperly or if taken in combination with AAS, which can already impact mood.
6. Tolerance and Dependence
Frequent use of certain nootropics, particularly stimulants, can lead to tolerance, where increasing doses are needed to achieve the same effect. This can also result in dependence, where users feel they need the nootropic to function optimally.
7. Overstimulation
High doses or the wrong combination of nootropics can cause overstimulation, leading to symptoms like rapid heart rate, high blood pressure, and excessive sweating. This can be particularly risky during intense workouts.
8. Cognitive Fatigue or Brain Fog
In some cases, nootropics intended to boost focus or clarity can backfire, leading to cognitive fatigue or brain fog. This can happen due to overloading neurotransmitter pathways or poor dosing strategies.
9. Interactions with Other Supplements or Medications
Nootropics may interact with other bodybuilding supplements, medications, or AAS, leading to unexpected side effects. For example, combining stimulants like caffeine with pre-workouts or fat burners can amplify side effects like anxiety or heart palpitations.
10. Long-Term Safety Concerns
The long-term effects of many nootropics are not well-studied, especially when taken in high doses or combined with other substances. Chronic use could potentially lead to neurological imbalances or organ stress over time.
Mitigating Risks
Start Low and Go Slow: Begin with low doses and gradually increase to assess your tolerance.
Cycle Usage: Avoid using the same nootropics daily to prevent tolerance and dependence.
Stay Hydrated and Eat Well: Proper hydration and nutrition can reduce the risk of gastrointestinal and cognitive issues.
Monitor Your Response: Keep track of how you feel when taking nootropics and adjust accordingly if you notice negative side effects.
Consult a Professional: If you’re stacking nootropics with other substances like AAS, it’s essential to get medical advice to avoid harmful interactions.
While nootropics can offer cognitive and motivational benefits in bodybuilding, responsible use and monitoring are key to minimizing side effects.
Take Away
To conclude, nootropics can help bodybuilders maintain high levels of mental energy, motivation, and focus during training, which is essential for pushing through tough workouts and staying consistent with your fitness goals. However, as with any supplement, it’s important to research and consider potential side effects and interactions.
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