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4 GREAT POST WORKOUT FOODS FOR THE LATE NIGHT LIFTER

Generation Iron Post Workout Food

Generation Iron Post Workout Food

Just what should you eat after hitting the gym?

Ask anyone out there who hits the gym hard. After a killer workout, nine times out of ten you’re going to feel like a ravenous beast, one who must feed in order to quell the monster within. Or, more realistically, sate those hunger pains you get after putting yourself through the ringer. Food is the fuel that allows you to perform in the gym and it’s no secret that after a tough training day all your fuel is sure to be depleted.

The real problem we face after a hard workout is trying not to binge on any and everything in sight, especially those of us who train later at night. You get out of the gym at around 11 pm and already you’re beginning to think about your bed and collapsing into a deep slumber. Before that though, you’re hungry as hell, but also exhausted from the day’s events. Cooking a big meal is probably out of the question, but you need some post workout nutrition to ensure your body isn’t breaking down over night. You’re in between a rock and a hard place and you’re unsure of where to turn.

Getting some fuel back into your system is integral to your health, so you better make the right food selection. Fast food is out of the question and sometimes a large, healthy meal won’t do. Then what should you eat just before bed? Here’s a list of ideas you can throw into your diet plan.

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Tuna (in olive oil)

tuna

Tuna can provide some great post workout protein. It’s pretty easy to prepare right out of the can and by adding some olive oil for healthy fat intake it can prove to be a great meal choice to ensure slower protein breakdown so that your body doesn’t go catabolic over night.

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UFC FIGHT NIGHT 83 MAIN EVENT BREAKDOWN

Generation Iron UFC Fight Night 83

Generation Iron UFC Fight Night 83

Donald Cerrone vs Alex Oliveira.

With the sensationalism of Bellator 149 dominating the MMA airwaves this week it’s pretty easy to forget that there’s a UFC event this weekend. While that fact in itself is a fairly intriguing turn of events, I’m here to discuss an even more interesting point of interest. The main event of UFC Fight Night 83 will feature the quick return of Donald “Cowboy” Cerrone against the up and coming Brazilian Alex “Cowboy” Oliveira. Where Cerrone was meant to meet Tim Means in the main event slot he gets an equally intriguing challenge in a man who shares his nickname and propensity for bull riding. Coming off of a disappointed title bid against UFC lightweight champion Rafael dos Anjos, Cerrone is looking for an impressive comeback victory this weekend. Cerrone’s Achilles heel, starting out too slow and relaxed, cost him big against the champ. Dos Anjos came out of the gate with surprising aggression and hurt Cerrone to the body before eventually securing a TKO victory. Cerrone is still a dangerous fighter with the potential to become a champion. The problem lies in his focus. Cerrone is a man who needs to stay busy in order to remain sharp in fights as evidenced by his quick return. Generation Iron Donald Cerrone Cerrone’s striking is clean and crisp once he gets going. He has powerful knees and adequate punching even from distance. His leg kicking game is also on point, chopping down his opponents with inside and outside attacks. Oliveira however poses his own threats however. He’s an aggressive and wild puncher, yet still manages to blend a decent jiujitsu game into the mix. Cerrone has a propensity to leave his head on the centerline and is Oliveira is aggressive enough he may be able to land a big shot and take Cerrone out early. The unfortunate thing for Oliveira is that it may be his only chance. Many people have been counting Cerrone out due to the results of his last fight, but look for him to rebound in emphatic fashion. Donald Cerrone defeats Alex Oliveira by submission in round one. Who do you think will be victorious at UFC Fight Night 83? Let us know on the comments and forums. Also, be sure to follow Generation Iron MMA on Facebook and Twitter. Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Follow him on Twitter to keep up with his exploits.

5 Easy Ways To Protect Your Heart Against A Bodybuilding Lifestyle

Generation Iron Bodybuilding Heart

The one muscle you’re not training.

Bodybuilding is an interesting sport. You can’t go home and shed your gear and just relax. Unlike cycling, football, and most other sports, your gear is your body. You’re constantly wearing your war suit, it’s a part of you, literally. With that being said, you have to think what that war suit is weighing on. Your heart is the one thing that never stops going. Your brain, your muscles, they all get rest and restoration when you sleep while your heart is left burning the mid-night oil. So let’s just say it’s good to be kind to your coronary – and we’ll show you how, in 10 easy steps.

Strength Wars Movie

Sex

Who says save the best for last? A study in American Journal of Cardiology  says that men who have sex once a month or less have a 45 % higher risk of developing cardiovascular disease than men who have sex 2 to 3 times per week. So next time your partner says no – tell them to do it for your health.

couple

Strength Wars Movie

NO FLEX ZONE EPISODE 14: YOU’RE DOING IT BACKWARDS

Generation Iron No Flex Zone

https://www.youtube.com/watch?v=L479Wl3YGCk

That’s not how you use that…

NO FLEX ZONE – is a new weekly series showing the best and craziest user generated fitness footage on the web every Wednesday.

There are many kinds of workout fails. A lot of them end in paid and some of them are just so ridiculous that you’ll cry laughing at the pure lunacy of it. But then there’s the subtle ones. The kind of workout fail where no one gets hurt (at least not immediately… maybe in the long run), no one breaks anything, they just… use the equipment wrong. Upside down leg presses. Strange neck exercises on the completely wrong machine. It’s hard to even know if these are just people actually trying to look like idiots… or if they are really that uninformed.

Regardless, this weeks episode is an ode to those kind of workout fails. We also threw in some amazing workout successes too. Just so you know there are actual smart and hard working lifters out there on the internet. Check out the latest episode above.

And don’t forget we want to see from YOU! Submit your most amazing fitness videos to us at [email protected] to have your clip featured in the next episode of No Flex Zone.
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No Flex Zone airs every Wednesday right here on the Generation Iron Fitness Network. Make sure to subscribe to our official YouTube channel to get daily updates on our latest and greatest shows. Stay pumped.

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THINK YOU’RE HARCORE? CHECK OUT DORIAN YATES AND CHRIS CORMIER’S LEG DAY

Generation Iron Hardcore Workout Dorian Yates Chris Cormier

Generation Iron Hardcore Workout Dorian Yates Chris Cormier

The most hardcore thing you’ll see today.

Training for bodybuilding isn’t a pretty process. It takes a grit and determination to perform the same actions consistently, week in and week out. The difficulty it entails is storied through many gyms throughout the world. Where some athletes have trouble building muscle, others are naturally gifted and put on size with general ease. Many of these individuals choose to eventually take a major leap and try their hand at becoming a professional bodybuilder. But once the line is crossed from amateur and pro, the effort required is tremendous.

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It’s no secret that in order to build quality muscle you need to lift until you experience hypertrophy. Despite that, there are some bodybuilders who are content with doing the bare minimum and then there are those who push themselves to the absolute limit. These hardcore bodybuilders completely changed the definition of what it means to train hard. Through either volume training or lifting heavyweight, hardcore lifters have an entirely different drive and intensity when they decide to pick up the iron and go to work.

If you ask old school pros like Dorian Yates and Chris Cormier, the effort needed to change your body into a championship caliber physiques is truly immense. There’s a difference between being a casual, albeit enthusiastic bodybuilder and a true hardcore lifter. Yates and Cormier are two former IFBB pros that not only pushed themselves when they were trying to get stage ready, but they also employed hardcore training on a consistent basis even after their competition days were over. Check out a video of their intense leg day training and educate yourself on what it means to train hardcore in the gym.

Are you a hardcore lifter? Let us know in the comments and forums. Also, be sure to follow Generation Iron Facebook and Twitter.

GI PODCAST: KAI’S TOP 10 TIPS FOR FINAL COMPETITION PREP

Generation Iron Podcast Kai Greene NYC

Generation Iron Podcast Kai Greene NYC

One small mistake can ruin your entire competition.

 

The Arnold Classic 2016 couldn’t be close enough. And no one is feeling that more than The Predator himself, Kai Greene. Heading into the final phases of his contest prep – Kai will be competing for not only the first time at the Arnold Classic in six years… but also the first time since we saw him actually compete in the 2014 Mr. Olympia.

Needless to say – his competition prep this month is vital. And to be honest, the final weeks leading into a competition are vital for any bodybuilder. That’s why Kai Greene is breaking down his methods and providing you all with the top 10 essential tips you need to know as you hit the final stages of your contest prep. When you’re this close to hitting the stage, one small mistake can take away all your hard work. So listen carefully in the latest episode above.
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The Generation Iron Podcast With Kai Greene airs every Wednesday and is available to listen right here on the Generation Iron Fitness Network, the iTunes podcast app, or on CBS’s official Play.It website. Please help us make a mark in the podcast world! Listen, subscribe, and rate us!

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DALLAS MCCARVER DEADLIFTING MORE WEIGHT THAN PRIME RONNIE COLEMAN!?

Generation Iron Dallas McCarver Deadlift

Generation Iron Dallas McCarver Deadlift

A memorable 845 lbs deadlift.

When it comes to bodybuilding programs many lifters looking to gain size and definition often focus on purely growing the particular muscle group of the day. For a great deal others, building strength is just as important as building muscle. It’s true that if you want definition and symmetry that strength training is certainly going to take a back seat to typical bodybuilding training. Some lifters even have the notion that you have to focus on one rather than the other if you want to see optimal gains. Other, more well educated lifters understand that you can certainly have the best of both worlds.

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Eight time Olympia winner Ronnie Coleman was a man who didn’t simply wish to build muscle, but wanted to acquire strength as well. As such, Coleman is pretty much the epitome of what a powerbuilder can achieve if they have the right training regimen in place. The powerbuilder trains not only for muscle gains, but strength gains as well and for the longest time Ronnie Coleman was considered to be one of the strongest IFBB pros that competed on the circuit.

Coleman was a powerhouse with massive size and incredible strength to back it all up, so naturally the bodybuilder’s achievement would act as an inspiration to other lifters looking to become IFBB pros. One such individual is Dallas McCarver. Not only is the young up and comer a promising bodybuilding prospect, but he’s also an extreme powerful athlete as well. Where his idol Ronnie Coleman was put to record with an astounding deadlift of 800 lbs, McCarver has proven that he may be even stronger than the former Olympia champion.

Need proof of McCarver’s strength? Then take a look at the Instagram clip below that demonstrates the young bodybuilding pulling an unbelievable 845 lbs deadlift.

Who are your favorite powerbuilders? Let us know in the comments and forums. Also, be sure to follow Generation Iron on Facebook and Twitter.

Is This The Most Motivational Bodybuilding Video Of All Time?

Generation Iron Arnold Most Motivational Bodybuilding Video
Strength Wars Movie

Legend and Terminator.

Motivational bodybuilding videos on YouTube are everywhere. They keep popping up like weeds – all filled with epic action movie-like music; inspirational quotes; and intense dramatic shots of mass monster workouts. For the most part these videos get the job done. They hype you up and get you ready to go into beast mode in the gym. But not all motivational videos are created equal. What is it that can set one “bodybuilding motivation” from the other?

Well this Arnold Schwarzenegger themed video already has over 4 million views after just a few months of being published. If that’s not a sign for some extreme motivation then we don’t know what is. So let’s kick off the week with what could possibly be the best motivational video of 2017… maybe even all time. Ultimately it’s up to you to decide for yourself – so check it out below and let us know what you think in the comments.

https://www.youtube.com/watch?v=nMzsQhJV4b0

KIMBO SLICE VS DADA 5000: DISGRACE TO MMA OR COMPELLING MATCHMAKING?

kimbo vs 5000Does this fight give MMA a black eye?

Sometimes I have a tendency to be a bit judgmental. It’s at times a blessing and a curse depending on the situation. Sure, many will likely say “who are you to judge” or “only God can judge” but the truth of the situation is that everyone is going to have an opinion on a given subject matter. It’s natural, it’s human, it’s ingrained in everyone of us. So when I say that Kimbo Slice vs DaDa 5000 is both a disgrace and a fine piece of matchmaking you’ll likely be scratching your head as to where I fall on this issue. In one sense the match is certainly an amazing one. Both combatants were once street fighters who gained notoriety for their pugilistic endeavors outside of the cage. Now that they’ve both signed to Bellator it seemed almost inevitable that the two would meet. In one sense it’s great to see that Bellator is giving the fans a fight that they’re curious about, but that is also sure to reverberate past the tight knit circle of MMA and potentially into the mainstream. Another way to look at it is as a complete affront to what the sport represents. All week leading up to the showdown between the brawlers the pre-fight talk has focused more on the street cred aspect of the match and less about the fact that both men are now professional athletes. At least that’s what they’re considered on paper anyway. It’s a spectacle and makes a mockery of the sport. That two men are looking at this from the perspective of two men from the underground fighting circuit as opposed to two athletes looking to prove that they’ve grown past the gritty street image that they’ve portrayed in the past. At this point you’re probably still confused as to where I stand. Well, the reality of this is that though I think it may blemish the prestige of the sport, from a purists mindset it’s perhaps the perfect definition of what fighting is meant to be. Both men, spectacles or not, have a lot invested in this showdown at Bellator 149. Both are fighting for respect and credibility, emotions that many of us can relate to. Those very same emotions and passions are what give this fight an extra layer of interest. So though their portrayal isn’t necessarily a shining example for the youth to watch on television and emulate, the fight highlights exactly what makes fighting such an interesting and engaging form of entertainment. Not everyone can be a Bruce Lee, a martial artist with supreme integrity seeking enlightenment through mastering a variety of skills. Some guys are rough, rugged, and looking to prove that they’re toughest bastard out there. Are you looking forward to Bellator 149? Let us know in the comments and forums. Also, be sure to follow Generation Iron MMA on Facebook and Twitter. Jonathan Salmon is a writer, martial arts instructor and geek culture enthusiast. Follow him on Twitter and keep up with his latest exploits.

IN DEFENSE OF RONDA ROUSEY

Ronda Rousey I can’t believe I’m writing this – I was one of those guys tweeting out “ding, dong, the witch is dead” and other unsavory memes when Ronda Rousey fell to the now bantamweight champion Holly Holm via kick heard round the world on November 15th, 2015. rousey knockout meme The fallout was even better. People said outlandish, hilarious, and over the line things and I loved every minute of it. I didn’t like her mouth, her attitude, and honestly I didn’t think she was even that hot. However, with the current “suicide” situation, I feel the media has gone too far. In case you haven’t heard, Ronda Rousey appeared on  Ellen earlier this week where she revealed that after her loss to Holly Holm she had thoughts of suicide. First of all she said she had thoughts. Just because someone says they’ve had thoughts doesn’t mean they’ll actually follow through on the act. She didn’t put out a method, she didn’t buy a gun, she didn’t show Ellen the track marks on her arms, she had thoughts. We’ve all been there. She was in a dark place and she didn’t know who she was. Which makes complete sense for a girl who ran away from home and use to live in her car. Her only claim to human attention was being good at something. She was good but not great at Judo (Olympic Silver Medalist), and this MMA thing was her last shot. Broke, depressed, and lost, she gave it a try and rocked the world. Now I hear what your saying, she’s got millions of dollars now and is an icon of the sport and women everywhere. Well that’s true but her needs were deeper than money, she was on a search to feel validated, to feel heard, to feel listened to, a reason to live essentially. One of the basic human needs is the need to feel significant, who is Ronda Rousey without “Ronda Rousey”? Behind the super tough persona stood a super tough personality that was hanging on  a thread, and that thread broke in the second round of UFC 193. https://www.youtube.com/watch?v=iwCdv9iR8P8 Fast forward to this week – the interview. Ronda just let out a heartfelt retelling. There was no ulterior motive, no thought of being a role model to all girls, no PR person, just her being a human being. People raced at this calling her a cry baby, a bad role model, and not valid of having these thoughts because of her wealth and affluence. I’m going to go out on a limb here and say there’s nothing wrong with being vulnerable and nothing wrong with talking about suicide. I think there’s something wrong with our society when someone is torn down and demonized for being honest and emotional. Sure she could’ve given the typical “dust yourself off” speech, but that’s not what she was feeling. Being hard all the time is not strength, being broken down and building back up, that’s show’s antifragility, that’s where people really grow. We are witnessing the growth of a human and a fighter, live, and we scoff at i. Since when did emotion equal weakness – are we not human? As far as being too rich to be depressed – that’s just a crock of sh@t. There’s always somebody who has it worst than you, does that mean that you can’t feel sad for not having shoes because someone has no feet? That’s ridiculous. Everyone is built differently and holds different things to varying level of importance. This means even you have an achilles heal –  something you would lose your sense of self over. Family? money? power? sexuality? there’s something out there that you feel defines “you” and what happens if you lose that? Who are “you” now? Sometimes there are holes all the money in the world can’t fill. There’s no benchmark as to what levels of success makes you incapable on thoughts of suicide, feelings are valid because they are felt. If Ronda’s wealth and influence makes you uncomfortable then that’s on you. She can cry, she can laugh, and she can feel sad despite her money.  Money isn’t everything and celebrities are still human. If you think that level of success takes away all your problems, then get there. If any accounts from successful people are true you’ll find that it’s not what it seems. What do you think? Is ronda Just a blubbering baby or is she a true pioneer for being vulnerable and moving forward? Follow us on Twitter, Instagram, and Facebook.

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