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Enter the Generation Iron Scavenger Hunt!

By
GI Team
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Enter to Win a Free Autographed Poster from all of the Athletes in Generation Iron!

Enter the Generation Iron Scavenger Hunt for a chance to win a poster autographed by all of the athletes in the movie!

To enter, you must first download the Generation Iron IPAD App:

Download link: http://itunes.apple.com/us/app/flex/id480747947?mt=8

Generation Iron IPAD Scavenger Hunt:

1.) What exercise does Kai Greene always finish off with when training back?

2.) How much did Phil Heath weigh when he won his first bodybuilding contest?

3.) How often does Victor Martinez train arms and in which order?

4.) In which city was Dennis Wolf Born?

5.) How old was Ben Pakulski when he first started to lift weights?

6.) How many reps can Branch Warren squat 500?

7.) Hidetada Yamagishi played sports and also earned what belt in martial arts?

8.) What exercise does Roelly Winklaar always start his biceps with?

Second, watch the Extended Director’s Cut Generation Iron DVD

To purchase: http://www.generationironofficial.com/collections/dvd-blu-ray/dvd

DVD Scavenger Hunt:

1.) What is Phil Heath’s last line in the “Extended Interview with Phil Heath” special feature?

2.) In the new scene with Ben Pakulski in the restaurant, who is he eating dinner with?

Send in all of your answers to: [email protected]

EASY GARLIC CHICKEN RECIPE

By
GI Team
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This is one of our favorite high protein recipes. It’s the perfect dinner after an evening workout session.
INGREDIENTS
4 boneless skinless chicken breasts
4 garlic cloves, minced
4 tablespoons brown sugar
1 tablespoon olive oil
additional herbs and spices, as desired
DIRECTIONS
1 Preheat oven to 450°F Line a baking dish or cookie sheet with aluminum foil and lightly coat with cooking spray or lightly brush with oil.
2
In small sauté pan, sauté garlic with the oil until tender.
3
Remove from heat and stir in brown sugar. Add additional herbs and spices as desired.
4
Place chicken breasts in a prepared baking dish and cover with the garlic and brown sugar mixture.
5
Add salt and pepper to taste.
6
Bake uncovered for 15-30 minutes, or until juices run clear. Cooking time will depend on the size and thickness of your chicken.
———————————————————–
Nutritional Facts for Easy Garlic Chicken
Serving Size: 1 (138 g)
Servings Per Recipe: 4
Amount Per Serving % Daily Value
Calories 221.2
Calories from Fat 58 26%
Total Fat 6.4 g 9%
Saturated Fat 1.1 g 5%
Cholesterol 75.5 mg 25%
Sodium 141.3 mg 5%
Total Carbohydrate 14.5 g 4%
Dietary Fiber 0.0 g 0%
Sugars 13.4 g 53%
Protein 25.2 g 50%

Source: food.com

THE GENERATION IRON DVD HAS ARRIVED!

By
GI Team
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As an avid member of the Generation Iron movement, you already know this, but we feel it’s important to stress the importance of this day not only in the health and fitness community, but also in the history of the world…

The Generation Iron Limited Edition Director’s Cut DVD release marks the first time since the 1970’s that a documentary exploring the lives of the best bodybuilders in the world has become available to the public for home viewing… and a lot has changed since then.

Over the last 30 years, the sport of bodybuilding has seen an evolution to new levels of human growth. Optimized workout routines and scientific advances in muscle building supplementation have propelled us to never before seen muscle sizes. And these bigger physics don’t come without larger than life personalities.

Generation Iron is a riveting cinematic experience that delves far beyond bodybuilding and fitness culture. As film critic Ernest Hardy puts it, the film is a “Gorgeous Mediation on Age-Old Existential concerns” (Miami New Times). The limited edition director’s cut is a must-have for everyone. Buy it now!

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Generation Iron at the 2014 Arnold Classic

By
GI Team
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If you missed this year’s Arnold Sports Festival and Arnold Classic competition in Columbus, Ohio, here’s a behind-the-scenes look at the event. Generation Iron was on the floor at all events during the 3-day Expo. Check out the video recap below:

Top 8 Reasons You Need Cardio

By
GI Team
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Too many athletes, especially those looking to gain big-time muscle mass, overlook the importance of cardio. But there are tons of benefits to setting aside time for a good cardio routine. Here are 8 reasons that cardio is an indispensible part of any workout:

1) Cardio Boosts Endurance

Ask any runner and they’ll tell you. They very quickly begin to see improvements in their endurance levels. Each day they’re able to run a little further, or a little faster. And you’ll be able to take that improved endurance with you into the gym to help push you during your strength training.

2) Cardio Burns Fat

In particular, sprinting, or a similarly brief and high-intensity form of cardio, will burn fat like no other exercise.

3) Cardio Strengthens Your Heart

Cardio is short for cardiovascular, which means heart-related. And if you’re looking to get big, you’re going to need a strong heart to support your body.

4) Cardio Increases Blood Flow Efficiency

The more efficient your blood flow is, the more nutrients will travel throughout your body and get where they need to go. Cardio will also raise your red blood cell levels, which increases the amount of oxygen delivered to different parts of your body.

5) Cardio Improves Recovery Time

After an intense workout, your body needs time to rest and recover before you push it again. Cardio exercises boost metabolism rates and help your muscles rebuild faster following a hard exercise like lifting.

6) Cardio Reduces Stress Levels

This one’s a bonus. Cardio does all kinds of great things for your body but it has also been shown to help your mind as well. Athletes who incorporate cardio into their workouts are less stressed and are happier than those who ignore cardio.

7) Cardio Boosts Vitamin D Levels

Vitamin D has countless health benefits. It helps strengthen your bones. It helps relieve muscle pain. In short, the Vitamin D you get from cardio will help you build a stronger body at every level.

8) Cardio Releases Hormones

This includes growth hormones that build muscles. Try a brief cardio session during your recovery time in between weight training and you’ll start to feel the effects. Cardio, contrary to popular belief, can actually help you build bigger muscles.

Don’t dismiss the importance of cardio. Start jogging, cycling or following a cardio exercise video today.

Generation Iron at the Buffalo Niagara Film Festival!

By
GI Team
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Check out Generation Iron at the 2014 Buffalo Niagara Film Festival! The film will be screening on May 3, 2014 at The Market Arcade Film & Arts Center.

Also be sure to check out before the screening a special live bodybuilding performance! The performance will feature the Top 4 Competitors in the Ontario Physique Association (OPA) among others:

Kelly King – Kelly is competing in the Canadian Nationals this year for Figure athletes.

Mai Ines – A top Bikini model.

Anya Ells – Anya placed 2nd for Bikini athletes in this year’s Arnold Classic in Columbus, Ohio.

Setanta Carroll – The Male Physique champion at this year’s Arnold Classic in Columbus, Ohio.

Ania Anvaryfar – An Iranian immigrant to Canada, Ania is a Figure and Physique competitor who placed 2nd at this year’s Arnold Classic in Columbus, Ohio.

Brandon Lee – A top, up-and-coming bodybuilder.

Nkechi Nwafor Robinson – One of the most successful newcomers to the presitigious IFBB Figure Competition.

Tracy Blakely – A figure and Physique model coming off several major professional wins

Monika Kovacs – Recovering from a severe car accident three years ago, Monika has used her unique yoga-influenced approach to Figure modeling to bring her body back into shape and recover.

Alvin & Terrence Bayley – The unstoppable bodybuilding twins and top bodybuilding competitors.

Jill Bunny – Arnold Classic placing Bikini competitor.

Mindi O’Brian – Mindy is an IFBB Professional Athlete in the Female Physique division and an IFBB Fitness Routine competitor. She is an 8-time Olympia competitor in the categories of Fitness and Physique. Mindi also runs one of the top Canadian bodybuilding contests of the year and is an avid competitor.

Mike Kwao – An African immigrant to Canada, Mike is an expert poser, actor, musician, and a National level bodybuilding competitor.

Stephanie Merli – A Bikini competitor and mother of 3 who owns her own sport conditioning facility/boot camp.

Steve Weigel – A cast member on MTV’s “MTV Creeps” representing the sport of bodybuilding in 3 episodes.

And last but not least, your host and MC for the event: James Hergott. James is a TV and film writer, director, producer and bodybuilder. He wrote and was executive producer of the UFC Champion Georges St-Pierre documentary, which received international distribution. James also competed at the 2013 Cobourg Naturals.

We’ll see you there!

The GI Bus at the Arnold Classic 2014!

By
GI Team
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If you missed the GI Bus at this year’s Arnold Sports Festival, check out this video of the bus on its way from New York City to the big Expo and Arnold Classic competition in Columbus, Ohio!

And be sure to sound off in the comments and share on Facebook if you’re one of the fans see here posing next to the bus!

And don’t forget to pre-order your copy of Generation Iron on Blu-Ray & DVD!

International Screenings Update

By
GI Team
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Here at the GI Nation we are proud to announce that Generation Iron is currently #2 at the Australian Specialty Box Office!

And don’t miss your last opportunity to catch Generation Iron on the big screen tonight at the Prince Charles Cinema!

How to Find the Right Personal Trainer For You

By
GI Team
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Generation Iron Grandma Trainer

Generation Iron Grandma Trainer

Finding that perfect fit.

Here at GI we believe that nothing is more important than that inner voice pushing you every step of the way to work harder. More than anything else, your own personal drive and dedication is what will make the ultimate difference when sculpting the body you want.

But sometimes you need a second voice too. Someone coaching you, encouraging you and pushing you. Someone with a wealth of expertise and knowledge who knows the best ways to work your body in a productive, safe and healthy way. Sometimes you need a personal trainer.

But since personal training sessions can be costly, you want to make sure your money is being used well. So how do you know if you’re hiring the right trainer? Follow our guide of what to look for and what to keep in mind as you consider hiring a personal trainer to ensure that you find the best possible match.

Ask a Friend

Talk to your friends and family. Do any of them have a personal trainer they recommend? Do they go to a gym with a strong reputation for trainers? Nothing beats a recommendation from someone you know and trust, so ask around first.

Get a Sense of the Trainer’s Style

Do you work best in a fast-paced, intense environment? Do you want your trainer always challenging you and pushing you to the limit? Or would you prefer a trainer with a softer approach, someone who offers constructive criticism and positive reinforcement? Take a look around your gym and scope out the trainers who work there. Listen in on their sessions with other clients and get a feel for their style.

Try a Test Session First

Always hire a new trainer for one or two sessions first before committing to a regular long-term schedule. This trial period will give you a good sense of the trainer’s style and approach, and you’ll be better equipped to judge whether or not this will be a good fit.

Ask For Credentials

Make sure that your trainer has been certified to be a personal trainer by an accredited organization. They should also be certified in CPR and First Aid. If you have any medical conditions that may affect your training, make sure your trainer has experience in this specific area.

Ask Questions

Get a feel for the trainer’s depth of knowledge by asking questions. By asking specific questions, you will get a better sense of whether this trainer is giving you personalized advice or is simply reciting the same generic advice to every client.

A good personal trainer should be able to offer advice on nutrition and diet as well. (Some personal trainers may even be licensed nutritionists and will be able to design a personal diet for you to complement your training.)

Make Sure Your Trainer Listens and Cares

Take note during your early sessions of how closely your new trainer is paying attention to you. The best trainers will be watching you very closely, correcting poor technique and offering advice as you work out. When you return for your next session, make sure they remember the advice they gave you last time. You should feel as though you are building a relationship with your personal trainer, not starting fresh every session. If you start to get the feeling that your trainer is not completely and entirely focused on you and cares about your progress, it’s time to find a new trainer.

Keep an Open Mind

Having said all that, always keep an open mind. The reason you’re hiring a personal trainer in the first place is because you want progress you couldn’t get on your own. And achieving that progress may entail techniques, schedules and exercises you are unfamiliar with. You should of course speak up if you ever feel uncomfortable (or are in pain) but maintain a positive attitude, especially if you’ve never had a personal trainer before. You may be surprised by the style or approach that works for you.

In Memoriam: Larry Scott (1938 – 2014)

By
GI Team
-

Larry Scott – known to his many fans as “The Legend” and “The Golden Boy” – first seized the world’s attention with his astonishing physique, but it was his charismatic personality and remarkable sportsmanship that made him a true star. The first bodybuilder to be crowned Mr. Olympia in 1965, Scott was an idol and a hero to athletes across all sports. He passed away this past Saturday, March 8, of complications from Alzheimer’s disease in his Utah home. He was 75 years old.

Born in Idaho in 1938, Larry Scott became captivated by bodybuilding at a young age. While walking through the Pocatello city dump, Scott picked up a bodybuilding magazine and was struck by what he saw on the pages inside. He began training, eventually entering professional competitions. In 1959, at the age of 20, he won the Mr. Idaho competition. After moving to California, he then won the Mr. California and Mr. Pacific Coast competitions.

From there, Scott began training at the national level, quickly claiming the title of Mr. Universe in 1963, and successfully defending his title in 1964. In 1965, after Joe Weider created the prestigious Mr. Olympia competition, Scott became the first bodybuilder to ever win the sport’s top prize. He returned the following year and won again, only to retire from the sport after his second Olympia title.

Larry Scott sculpted his body to perfection, setting the standard for the Olympia winners that followed his lead in the years after his retirement. Though his entire body was world-renowned, he was perhaps best known for his arms. His biceps measured an impressive 20 inches, and the Scott Curl exercise (also known as the Preacher Curl) was named for him after Scott claimed it played a crucial role in developing his biceps in his personal routine.

A brief return to the sport in the late 1970s did not yield any major titles for Scott, but he became a successful businessman, opening a lucrative supplement store and several gyms.

Though the man is no longer with us, “The Legend” of Larry Scott endures and continues to inspire a new generation of bodybuilders and athletes. We remember him today as model of athleticism and an inspiration to all who seek to achieve their dreams.

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