Blessing Awodibu appears to have injured his quad during leg day training.
Popular bodybuilder Blessing Awodibu appears to have suffered an injury during a recent leg day. Blessing apparently may have injured his quad while performing hack squats.
The injury bug is something every athlete wishes to avoid like the plague. It’s the one thing that every professional athlete fears the most. It can be detrimental to an athlete’s progress if they are injured in or out of competition. The former is much preferred to the latter seeing as how you can still earn money from competing. If you’re injured in training it can feel like a significant blow. Now Blessing Awodibu is facing an injury of his own when he hoped to make progress in the off season.
After placing outside the top fifteen at the 2022 Olympia, Blessing Awodibu had to go back to the drawing board. With a less than satisfying performance, Blessing even chose to skip the 2023 Arnold Classic. His hope was to build in the off season, make improvements to both his strengths and weaknesses, then make a triumphant return in another show later in the year. That still appears to be the plan, but unfortunately a recent hiccup in leg day training could prove to slow Blessing’s progress a bit.
In a recent training session Blessing Awodibu injured his quad during a rep on the hack squat.
Blessing Gives Update
While the injury appeared to be excruciatingly painful, it appears that the bodybuilder is in good spirits. Blessing Awodibu made a follow up post stating that the injury wasn’t as severe as we may have thought.
Lil accident using the hack squat yesterday but thank God nothing serious 🙏🏾
Lil update: 4 weeks in 290 , another 3 months of growing before prep.
Pushing insane amount of food rn & the progress is lit.
Taking this physique to a whole other level this year. Stay tuned.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
GI director Vlad Yudin joined the news program to discuss bodybuilding and steroids.
The issue of steroids in bodybuilding has become a hot topic over the previous year or so. Competitors in the IFBB Pro League, specifically in Men’s Open, have been doing what it takes to build insane mass in hopes of ultimately taking home the Olympia title. Is this bodybuilders attempting to keep up with the sport or have judges been asking more of competitors?
Recently, Generation Iron director Vlad Yudin joined The Why on Scripps News to discuss the state of bodybuilding and defended the judges’ approach to competition.
“When it comes to judges and coaches, ultimately the judges have to judge what’s in front of them every year. So, I don’t think it’s necessarily the judges who are responsible for the bodybuilding to be an extreme sport. I think basically it’s evolution. what happened since the 70s through the 80s and 90s until where it is right now.”
Bodybuilding Has Evolved: Should Leagues Be Testing?
The sport of bodybuilding has evolved over the years and competitors have focused on mass more than ever.
“I think it has been evolving over they years. The physiques have grown a lot since the beginning of bodybuilding but that’s because bodybuilding is an extreme sport. Ultimately, it’s health and fitness. When it comes to competitive bodybuilding, they want to take the physiques to the next level.”
Beginning last year, there was an unfortunate string of deaths in the sport of bodybuilding that have put many on notice of steroids and PEDs. George Peterson and Shawn Rhoden tragically passed away at the end of 2021. In April, Cedric McMillan passed away due to a heart issue.
This raised flags and began conversations about steroids in bodybuilding. While there are many natural organizations that do test, the IFBB Pro League does not.
“There are quite a few organizations in bodybuilding that actually test. They call themselves drug-free organizations and they impose testing on their competitions. One of the biggest organizations, which is the IFBB Pro, they have a gray area basically where the promoters will decide whether or not the show will be tested or not tested.”
Vlad Yudin continued to discuss the process of testing for steroids and other PEDs in bodybuilding.
“Ultimately the promoters, they don’t want to take that away from the audience so they choose not to do the testing.”
“There’s two things. First of all, testing is an expensive procedure so many promoters choose not to do it. Secondly, in many ways the audience of bodybuilding, they decide what they want to see on the stage. If they see “freakshow,” which is physiques that are taken to the next level and are unattainable by most people. That is attractive to that audience.”
Despite any scrutiny that IFBB Pro League judges have been under, they are required to judge what they see on stage regardless of prep coming into the show.
Most of us enjoy eating plenty of meat and the carnivore diet can give us just that. When it comes to seeing great gains, we love to eat those protein sources that fill us up and encourage muscle growth, for not only does that benefit our gains and aesthetic, but also our overall quality of life. The carnivore diet is an interesting idea and one that may just help you out.
Like all diets, the carnivore diet may work for some and not for others. Knowing what to look for in both the advantages and disadvantages can greatly improve all your goals and give you just what you need to succeed.
Let’s jump into the carnivore diet and see what it’s all about. As something brought to even more attention by Joe Rogan, by the end, you may just want to give it a try or you may politely pass on it for something else.
What Is The Carnivore Diet?
The carnivore diet consists of eating animal products only. This zero-carb diet leaves no room for fruit, grains, or plant-based foods (1). The idea comes from our ancestors only eating meat as a source of nutrition and takes fruits, vegetables, nuts, and grains out of the equation. While this diet sounds great for meat lovers, like anything, it has its pros and cons to consider before diving right in.
What You Can Eat & What You Can’t
For the carnivore diet, there are those foods that you can and cannot eat. Knowing your food list and how best to structure this diet will better prepare you for what is coming if you choose to follow this meat loving diet.
Foods You Can Eat
Foods you can eat on this diet include red meat (beef, lamb, etc.), white meat (turkey, chicken, fish, etc.), eggs, dairy products (butter, cheese, etc.), and organ meat. These do have nutrients you need and can provide those essentials that some people think you do miss from other food groups.
Food You Cannot Eat
For the carnivore diet, there are of course those foods you cannot eat that you should definitely know about. These include fruits, vegetables, nuts, seeds, grains, sugar, processed foods, and certain beverages (sodas, energy drinks, among others).
Benefits Of The Carnivore Diet
Benefits of the carnivore diet include certain areas where you wish to improve your health, training, performance, and lifestyle. For those interested in this diet, it is important to know the benefits before you dive right in.
Benefits of this diet include:
Weight loss: Through increased satiety and increased body fat metabolism, you work to lose weight and see those desired body composition changes (2).
Gut health: With the right approach to the carnivore diet you may improve gut health with glutamine, omega-3 fatty acids, and collagen to help strengthen your gut.
Inflammation: By lowering insulin levels and supporting gut health, you may decrease inflammation.
Cognitive function: With key nutrients, you can improve cognitive functioning and mental clarity while enhancing neuroprotective benefits (3).
Downsides Of This Diet
While these are great benefits, like anything, there are downsides that are also worth noting. Some of the disadvantages of the carnivore diet include:
Nutrient deficiency: Without plant-based foods in your diet, you leave room for certain deficiencies in your diet that can unfortunately play a role
Lack of fiber: When it comes to fiber, you severely lack it from food on the carnivore diet and fiber supplementation is something to heavily consider.
High in cholesterol and fat: This diet tends to be high in cholesterol and fat so keeping your levels in check may be something of a challenge.
No phytonutrients: Phytonutrients are found in certain plants and can be beneficial for preventing diseases and boosting overall health, but with this diet and the lack of plants, you miss out on them (4).
Is This An Effective Diet For Gains?
The carnivore diet can be an effective diet for gains, however, there are those unfortunate drawbacks. For athletes looking to build muscle, you certainly get plenty of protein to do so. With the increased protein, satiety increases and the idea around weight loss is something to heavily consider as well. For its ability to provide fuel and mental focus and clarity, it is also something athletes can benefit from when it comes to boosting training and performance.
However, to think of not eating plants can limit the amount of nutrients one takes in, thus leading to a potential deficiency that you just don’t want or need. High in fat and cholesterol may cause problems down the line as well.
The carnivore diet can be effective for some but definitely not all. If you are someone encouraged to try the carnivore diet, supplementing with a multivitamin is something to heavily consider so you don’t suffer any nutrient deficiencies. Ultimately, deciding on the carnivore diet is up to you but consulting a nutritionist or expert is a good idea as well.
Other Potential Diets To Consider For Results
Aside from the carnivore diet, there are many other diets and approaches to weight loss that can help you see gains. While some may not work for you, others will, and it just takes finding the best option to see those gains you want most.
Other diets to try include:
High Protein Diet– Higher protein with less carbs and sugar.
Keto– Low carb with calories coming from protein and fat
Intermittent Fasting– Timing your eating cycle through eating and fasting throughout the day.
Paleo– Eat mainly protein, fruits and veggies, and nuts and seeds
Mediterranean– Foods from the countries of the Mediterranean Sea including vegetables, fruits, whole grains, olive oil, among others.
Wrap Up
The carnivore diet has the ability to work for you in many ways, but it has its disadvantages as well. Knowing what you’re looking for can be of great help and working towards your goals is something to consider as well. When all is said and done, knowing what the carnivore diet can and cannot do for you will help you make a better decision for those gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
O’Hearn, A. (2020). “Can a carnivore diet provide all essential nutrients?”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Koh, F.; et al. (2015). “Role of Dietary Protein and Thiamine Intakes on Cognitive Function in Healthy Older People: A Systematic Review”. (source)
Gupta, C.; et al. (2014). “Phytonutrients as therapeutic agents”. (source)
Victor Martinez tells all on TRT, aka Testosterone Replacement Therapy, and how it differs from using steroids for performance enhancement.
Over the past few years, Testosterone Replacement Therapy, often shortened to TRT, has blown up in the public consciousness of the fitness world. It is a perfectly legal therapy that is often misunderstood. Some consider it to be a form of performance enhancement drug – providing an edge to athletes. This couldn’t be further from the truth. That’s why on this week’s episode of the Generation Iron Podcast, Victor Martinez talks in-detail with the GI crew about TRT, the pros, the cons, how to know if you need it, and which myths need to be debunked.
Let’s get this out of the way first. Yes, TRT is a form of testosterone enhancement. It is typically an injectable therapy provided by a medical professional to raise your testosterone levels. However, this therapy is used as a medical tool to help those who suffer from natural low testosterone. TRT, in essence, is only used to bring your body to normal levels of testosterone for your age. It is not used for performance enhancement, it’s perfectly legal, and is often allowed by athletes in professional sports.
Victor Martinez, having lived an entire career as a pro bodybuilder, is very familiar with TRT, the pros, the cons, and how to know when you may need it. Testosterone Replacement Therapy has been in many headlines over the past few years. This is due to a new openness about talking about the procedure. Most notably, bodybuilding and strength sport influencers Larry Wheels and Liver King have announced and been publicly chronicling their use of TRT.
Unfortunately, due to the increased exposure of this treatment, there has been quite a bit of misinformation and misunderstanding surrounding TRT. It should be noted that Victor Martinez nor any of the GI team are medical professionals. But with Martinez’s experience in the sport – he feels the need to address the TRT trend so that others can better understand the treatment. Let’s jump into it.
Testo Lab Pro is an ultramodern test booster making this a strong option. Great for improving masculine vitality and muscle mass, this is a great natural option.
As we age, our bodies change. It is not uncommon for a person in middle age to start producing less natural testosterone. This is for many reasons. It is partly an unavoidable part of the aging process – our body’s natural decay. Low testosterone is also caused by our lifestyle choices as we age. An entire childhood and young adulthood of poor dieting, poor exercise, and sedentary lifestyles can lead to low testosterone production later in life.
In bodybuilding and other high level pro sports, low natural testosterone can also be caused by long term steroid and PED use. After taking large amounts of steroids consistently for a long time – your body will lose its ability to naturally produce testosterone. This is why many pro bodybuilders and strength athletes have been open about their use of TRT. This includes the likes of Dorian Yates, Larry Wheels, Liver King, and many more.
Low testosterone can lead to many side effects, some of which can cause an individual much pain and suffering throughout late adulthood. Common symptoms of low testosterone are:
As you can see, some of these symptoms can be very life altering. It can put your entire perspective into a more challenging and negative headspace. Not only that, but the physical side effects, such as weight gain, can have a long term affect on your health.
If you are an individual who is 40 years or older and suffer from these symptoms, it might be a good idea to consult a doctor. TRT can be a treatment prescribed after a thorough examination. This includes a full panel blood test to determine if low testosterone is the cause of your symptoms.
It must also be noted that a doctor will also require other aspects of your health are in good condition in order to use TRT. Often a doctor will determine if your liver function, prostate function, and blood pressure are in proper order. If not – those conditions may need to first be addressed before beginning TRT.
The pros and cons of TRT
If it is determined that you are a good fit for TRT, then the treatment can begin in earnest. Keep in mind that this therapy is meant to be done consistently and is often required for the rest of your life. This treatment should not be used as a legal form of performance enhancement. Nor should it be seen this way by the general public. It is a medical therapy, completely legal, that helps make lives healthier and better.
That being said, there are also cons that come with the use of TRT alongside the pros. Let’s break it down:
Pros
The pros of TRT often reflect fixing the ailments that you experiencing from low testosterone. This leads to an overall healthier sense of self.
The cons of TRT are often slighter and similar to the stereotypical side effects you associate with steroid use. Ultimately, you are still taking an increased dose of testosterone – which will have some side effects on your body.
A decrease in the stream or frequency of urination.
High blood cell counts (which could increase the risk of blood clots)
Sleep apnea or worsening of sleep apnea (difficulty breathing during sleep)
Debunking TRT myths
In the sporting world, TRT is sometimes misconstrued as being a form of performance enhancement. If an athlete is using TRT and competition in a pro sport – it can be frowned upon by those who don’t understand the treatment. Some even believe that it is an unhealthy grift of a procedure. These negative associations often come from the general taboo around steroid use.
Often times, a person who needs TRT is 40 years old or over. Due to this, you don’t see too many athletes who are using TRT while active in their career. However, there are some choice cases. Often times in this kind of situation, the athlete will work with the league or agency to ensure no cheating is occurring.
Victor emphasizes that low natural testosterone is a form of illness. It can lead to some serious suffering in adult lives. If a you or a person you know are recommended TRT by a doctor after detailed tests – it should not be something to be afraid of or avoid. Ultimately, TRT is a treatment that helps make lives better and healthier. It has stopped suffering for many middle aged men and women alike.
So when the topic of “natty or not” comes up. When debating if an athlete or person is natural or enhanced – TRT should not be in the conversation.
Wrap Up
Victor Martinez and the GI team go into great detail while discussing Testosterone Replacement Therapy. While none of our podcast hosts are medical professionals – they provide some valuable insight and real world experience in the hopes that the taboo around TRT can be reduced. If you believe that you might be suffering from low testosterone – always consult a doctor first.
You can watch Victor Martinez and the GI crew’s full comments on TRT in the latest episode of the Generation Iron Podcast above. Make sure to check back every Tuesday for new episodes only on the Generation Iron Fitness Network or wherever podcasts are downloaded.
Tony Huge made a video reacting to the death of Leo Rex.
On Tuesday, it was revealed that Fitness YouTuber Leo Rex passed away in the home of Tony Hugein Pattaya, Thailand. After the new circulated, Huge took to YouTube to make a video reacting to the situation.
“I’m trying to be so open, honest, and transparent about everything,” Tony Huge said.
Tony Huge and Leo Longevity have been featured in each other’s YouTube videos in the past to discuss many aspects of the fitness and health industry. On Tuesday morning, Huge released a video explaining his perspective of the event.
Tony Huge Reacts To Recent News
Tony Huge began his video by sharing any information he could about the death of Leo Rex.
“Yes, it is true that Leo Longevity has passed away. We think that he passed away around Friday at 11:30 A.M. or thereabouts. I didn’t find the body until Monday, which is yesterday. I didn’t check on him because I thought he either took a sleeping pill and was just sleeping for 24 hours and then I just got more suspicious as time went on.
It wasn’t until I knocked on his door and checked around back of the glass slider and I saw the room looked kind of torn up. So, I opened the slider door, his bedroom door was locked but the slider door was open on the size. Opened his bathroom door, and the bathroom door wouldn’t open because his body was blocking the door.”
Leo Rex was found wearing a black T-shirt with blood coming from his nose and mouth. Upon arrival, there was thoughts that the room could have been ransacked because of the mess that was there. According to Tony Huge, he believes it is impossible for someone else to have been there.
“It would have been impossible for someone else to have caused this on him. The way that the door was, the inside of the bathroom. There’s no possible way there was someone in the bathroom with him. He also didn’t die from anything sudden or acute.”
Tony Huge continues to speak on the “emotional state” of Leo Rex, who was one of his friends. He explains how Leo Rex was “the happiest he had seen him before he passed away.”
The investigation is still ongoing as Pattaya Police sent Leo Rex’s body for an autopsy to learn the actual cause of death.
“As best as I can tell and the police can tell, this is what we’ve all come up with so far.
“The police have done a lot of forensics work and a lot of photos and a lot of interviews and hopefully they’ll find more information but it’s a really confusing situation. Without giving a lot of the graphic details, it’s just not possible anyone else was involved. And again, not a sudden death from any kind of drug.”
Image via Instagram @calumvonmoger and YouTube @Calum von Moger
Despite some legal battles, Calum Von Moger is motivated to train and improve his physique.
Calum Von Moger, the 32-year-old bodybuilding star best known for portraying a young Arnold Schwarzenegger in Bigger and his life story biography documentary Calum von Moger Unbroken. Despite recent legal issues, Calum Von Moger appears determined to turn things around and shared an intense leg day workout on YouTube with fans—setting goals to shrink down over the next few months.
With excellent training knowledge and shredded muscle mass preceding him, many were initially excited about what was yet to come from Von Moger—but only time will tell how far this Mr. Universe champion can go!
Calum Von Moger had to take on a challenging custody battle, but he wasn’t done with legal drama. A road rage incident resulted in him being accused of slashing an individual’s tires—and when police investigated the situation, they found quite an arsenal inside his vehicle: brass knuckles for added punch power, a tomahawk for close-quarters combat situations, and even a hunting knife!
Moreover, in May last year, Australian bodybuilder Calum Von Moger took an unexpected and unfortunate dive out a two-story window. After being hospitalized for several days in a coma, much to the medical staff’s surprise, he made a full recovery despite initial predictions.
Although his situation was far from ideal, as authorities were waiting on him at court due to past events, Von Moger bravely pulled through! While still en route down the path of healing and rehabilitation earlier this week, he returned to his YouTube channel determined more than ever with plans set on slimming down for upcoming competitions coming soon!
Below, we’ll overview the exercises Calum Von Moger included in his leg workout.
Smith Machine Squats
Performing smith machine squats is an excellent way to add strength and tone to your lower body. This exercise is great for those new to the gym, as it provides more stability than a traditional free weight squat. With this type of squat, the vertical path of the barbell is constrained by the smith machine, which eliminates many variables associated with traditional squats like balance, coordination, and stabilization.
Additionally, smith machine squats help target different areas of the body, such as the glutes, quads, and hamstrings, while allowing you to lift heavier weights with greater ease than other squats.
Leg Press
The leg press machine is instrumental in building leg strength. It’s a safe and effective way to strengthen leg muscles, especially those that make up the quadriceps, hamstrings, calves, and glutes.
Using leg presses correctly with proper form can safely increase your leg strength without the risk of injuring yourself. It also allows you to work on different muscles within your legs while decreasing the strain on other parts of your body since leg presses can be done in a seated position.
Barbell Hack Squats
Barbell hack squats are an effective exercise for building strength and muscle. This exercise is excellent for sculpting your quads. Barbell hack squats put less stress on the back than standard barbell squats, allowing you to target specific muscle groups more intensely.
Stiff Leg Deadlifts
The stiff leg deadlift is incredibly beneficial for anyone looking to increase their muscular strength and stability. This multi-joint, compound movement targets the major muscles of the lower body, including your glutes, hamstrings, adductors, and calves. Stiff leg deadlifts are also a great way to strengthen your lower back and strengthen the stabilizing muscles of your spine.
Furthermore, stiff leg deadlifts will give you better overall balance and coordination since they involve simultaneously working both sides of your body.
Leg Curls
Leg curls are a great way to isolate the leg muscles, particularly the hamstrings, and strengthen them. Doing leg curls regularly can provide many benefits that other leg exercises don’t offer. Not only are leg curls effective in building muscle while increasing strength, but they also help prevent lower body injury and improve athletic performance.
Leg Extensions
Leg extensions are a great way to strengthen the quadriceps and build muscle in the legs. Not only that, leg extensions improve your overall knee stability by strengthening leg muscles, ligaments, and joints.
Calum Von Moger said that the workout focused on higher reps, fewer sets, and more exercises. Moger stated:
“Leg day — just training quads, hamstrings, calves. It’s day two of this split I’m doing. So, and it’s like a high-intensity workout, so not a lot of volume but high reps, fewer sets, more exercises. Starting on the Smith Machine squats, I’m out of breath. Then, we’re going to do leg press for three sets. Then, I’m thinking of doing these barbell hack squats and then, maybe some stiff leg deadlifts, a leg curl… and see how much gas we have left in the tank after that.
Maybe some calves and leg extensions after. I want to keep it under an hour. If there’s some room for some calf stretching at the end, then we’ll get that in too. It’s a good one. It’s a nice solid leg workout. Leg press now, let’s stretch it a little bit; we’ll do this one now, the barbell hack squat.”
He said he’s cutting his volume down because he doesn’t want to get too big. Moger expressed:
“I heard that if you do too many reps, you won’t get as big, and I don’t want to get as big. I’m actually trying to downsize,” says Von Moger. “The hour of power is finished. We just finished a good, little juicy leg workout. It’s been a while since I did a shitty vlog. We got a little pump on.”
After an apology to make amends for his actions last year, Calum Von Moger is determined to stay healthy and active and encourage anyone struggling with drug or alcohol problems. Although it’s still unclear if we’ll see him step on stage again as a professional bodybuilder, the future certainly looks brighter!
You can watch Calum Von Moger’s leg day training video below:
Follow us on Instagram,Facebook, and Twitter for the latest news on bodybuilders and strength sports athletes!
Hulk Hogan can’t feel his legs according to Kurt Angle.
It appears that wrestling legend Terry “Hulk” Hogan can no longer feel his legs after undergoing back surgery. One of the most influential wrestlers to ever grace the WWE, Hogan is said to have lost the feeling in his legs due to nerves being cut during his recent surgery. This is according to fellow professional wrestling legend Kurt Angle.
Performing in professional wrestling is a truly daunting task. While the events may be scripted, and the combat is simulated, professional wrestlers are still physical performers. They throw themselves around on in the squared circle and that kind of damage builds up over time. And many wrestlers suffer long lasting injuries that can be difficult to recover from. As such many wrestlers undergo extensive surgery after their careers are over. It’s the exact position that WWE Hall of Famer and legendary wrestler, Hulk Hogan finds himself in currently.
Like many other professional wrestlers, Hulk Hogan suffered a tremendous amount of injuries during his tenure. As such Hogan recently required back surgery it appears, though that the surgery may have been less than successful.
Angle Reveals Hogan’s Status
Fellow wrestling legend and Olympic gold medalist Kurt Angle recently revealed that Hulk Hogan can’t feel his legs due to nerves being suffered during his back surgery. In the recent “Kurt Angle Show” the wrestler reveals that he spoke to Hulk Hogan during the 30th anniversary of WWE Raw. Hogan reportedly is walking with a cane because he can’t feel his legs.
“I did speak to Hulk Hogan for a bit of time for about a half hour and I also spoke to Undertaker for about a half hour,” said Kurt Angle. “Those two guys are the two guys that I wanted to catch up with when I went there, so I was very happy to be able to do that.
“Hogan had his back surgery again. He had the nerves cut from his lower body. He can’t feel his lower body, so he has to use his cane to walk around. I thought he was using the cane because he has pain in his back. He doesn’t have any pain. He has nothing at all. He can’t feel anything. So now he can’t feel his legs, so he has to walk with a cane. That’s pretty serious, man. I mean, I really feel for Hogan. He put his heart and soul into the business and it ate him up.”
This sounds like a truly unfortunate turn events for Hulk Hogan. He sacrificed his body for professional wrestling, and in his retirement, still suffers due to those choices made in his youth.
News and Editorial Writer at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.
Leo Rex was found dead upon arrival in a home in Pattaya, Thailand.
Fitness influencer Leo Rex, known as “Leo and Longevity” on YouTube, was found dead in a home in Pattaya, Thailand on Monday night. The Pattaya News reported that police responded to a call at a home located in Pattaya Lagoon Village, where Rex was found in a bedroom of the house.
Rex, who’s real name is Laith Abdullah Algaz, was staying at the home of Tony Huge when police were called. There was no contact from Rex and police were called to do a wellness-check. Upon arrival, the 34-year-old YouTuber was found on the floor wearing just a black T-shirt and no pants. There was also blood found on the floor of the bedroom.
The Pattaya News
Pattaya Police will move the body of Leo Rex to the Institute of Forensic Medicine for an autopsy to find the cause of death. There has not been one revealed at this time. Rex had blood coming from his nose and mouth. According to Investigators, Rex had been dead for around five hours when found.
Those in contact with Rex did not hear from him for hours prior to police arriving to the house. A witness told police that he was not seen for hours and would not respond to knocks on the door or verbal calls.
Leo Rex built a large following on YouTube of 123,000 subscribers, not including many more on other social media sites.
This is an ongoing investigation with other details to follow as the police continue to search the home and the autopsy is performed. This story will be updated when other details are released.
Best No-Equipment Workouts You Can Do At Your Home
“I don’t have enough time” and “gym memberships are so expensive” are probably the two most common excuses for not working out. Since you’re reading this article, chances are you too take comfort in these statements.
Some people fail to realize that they don’t necessarily need to go to a gym to workout and resistance workouts aren’t the only type of training. A solid grit is all you need to get and stay in shape.
Apart from the annihilating workouts, this article will show you that you don’t need fancy equipment to build the physique of your dreams, and that complicated isn’t always better when it comes to working out.
In this article, we’ll give you three different workouts that you can do at your home or on the move. The muscle pumps at the end of each of these workouts will make you wonder if you ever need to step inside a gym again.
Out of the three workouts, one will be an outdoor session, and the other two can be done inside a room. This program is designed to keep your muscular and cardiovascular conditioning in top shape.
Benefits Of Bodyweight Workouts
Bodyweight workouts allow you the opportunity to reap the benefits of a great workout without the need for any equipment. While free weights, machine, and resistance bands are nice, and can be added into bodyweight workouts, the benefits of doing strictly an exercise with just your body can prove to be effective in the long run.
Benefits of bodyweight workouts include:
Work your whole body: You can work your whole body and allow for all those muscles to get work done to ensure an efficient workout.
Great for all levels: Anyone of all fitness levels can get a good workout and will add variety into your training sessions.
Build muscle: You can still build muscle effectively with a bodyweight workout to increase mass and sculpt a shredded physique (1).
Enhance cardio: Working with some bodyweight exercises that require cardio-like movement, you can enhance your aerobic capacity to see great endurance gains (2).
Promote balance and flexibility: By working with bodyweight exercises you can strengthen and stretch those muscles and ligaments for better flexibility and mobility while also forcing yourself to stay balanced.
Best No Equipment Workouts
Workout 1 – Run For Your Life
Run – 0.5 Miles
Lunges – 10 Each Leg
Jumping Jacks – 25 Reps
Circuits – 3 | Time – 15-20 Minutes
Remember, this isn’t one of your leisure runs. Each exercise on this list is meant to be done with the highest intensity possible. After you run half a mile, keep your hands on your sides and start performing the lunges.
Get into the jumping jacks as soon as you’re done with the lunges. Rest for a minute and start the circuit again until you’re done with the three rounds. Not only do you need to complete the number of reps, but you also need to do them within the time mentioned.
Keep a stopwatch running and if – God forbid – you’re not able to complete the workouts within the time target, your punishment is to do one additional round. Make sure you don’t compromise on your form while performing the exercises.
The second training session is a rep pyramid workout. You’ll start the workout by performing ten reps of each exercise in the first circuit. The second round will have nine reps, eight reps in the third and so on until you perform one rep of each exercise in the last circuit.
You will not stop for rest between exercises. However, you’ll be taking a 30-second breather after completing each circuit. This is a great workout to do anywhere. You pack in a ton of quality work – 55 reps of 5 different exercises – and perform the entire workout in one spot.
Time will be the focus of the third workout. You’ll be performing each exercise for the time mentioned in front of it. As with the other two workouts, you can take a 30-second break after completing a circuit and nothing in between.
The workout should get harder as you get into the second and third circuits. Make sure you’re not compromising on your form. If you’re a beginner, you can perform the high plank leg lifts in place of the skier abs and Russian twists instead of the mountain climber twists.
Why Circuits Are Great Workouts
Working with circuit training will give you gains by bouncing from exercise to exercise to keep your muscles workout and your heart rate high. As time efficient and convenient ways to build muscle, you can design a circuit to your specific needs. If you want strength, tailor it around workouts for building muscle. For more cardio-based work, look to put in higher intensity exercises so you can keep your heart rate high and work on endurance (3). Ultimately, this allows you to tailor your workouts in an effective way to see gains.
Wrap Up
These no equipment workouts are perfect for seeing the gains you want most. By working with bodyweight exercises, either alone or in a circuit style format, you can better tackle any and all of those fitness needs you seek to address. While equipment is great, it is possible to have an effective workout without it. Give these no equipment exercises a try and see what they can do for all your fitness needs today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Harrison, J. (2010). “Bodyweight Training: A Return To Basics”. (source)
Archila, L.; et al. (2021). “Simple Bodyweight Training Improves Cardiorespiratory Fitness with Minimal Time Commitment: A Contemporary Application of the 5BX Approach”. (source)
Kumar, P. (2013). “The Effect of Circuit Training on Cardiovascular Endurance of High School Boys”. (source)
The road to recovery is never an easy journey, whether you are a person with an injury sustained in an accident, operation or addiction. In all three of these cases having a regular workout will assist the body to heal. No, we aren’t asking you to sign on for the next marathon just yet.
It is Important to consult with your doctor before you start your routine. A doctor should be able to tell you which exercises to stay away from permanently and which ones to start off with. For example, one of the side effects of cocaine abuse is heart arrhythmia, running could cause further harm.
In the first two cases above you will need to ensure that your new exercise routine will not affect the injured part of the body. In the case of recovery from addiction, your body is already under stress from your withdrawal symptoms which can be really painful, so you don’t want to overexert yourself. If you have ever been for drug tests with urine, you know firsthand that drugs affect your entire body.
Your mind and your moods are affected. When you take drugs you’re adding a foreign chemical to your body and while it feels great at the time it wreaks havoc to your system.
Exercise can be a great way to kick start the natural chemicals for recovery in your body. Your new routine will also help your body to release the toxins faster. Having just finished rehab, creating a new routine with different forms of exercise throughout your week will also help to create a new structured lifestyle.
Exercise can be a healthy form of distraction. When cravings start, getting up and moving around will help to take your mind off it and prevent you from filling the gap with another bad habit. Eat healthy foods. Just as people who quit smoking sometimes play with pens or keep paper clips in their pockets to keep their hands busy and chew gum or carrot sticks to keep their mouth busy until the craving for a cigarette passes.
An Exercise routine is a great form of stress relief. Simple exercises can help to release feel-good chemicals, serotonin and endorphins, making you feel calmer and happier. This will help to alleviate depression. The movement will keep your body and mind engaged in the activity. The key is to try something that you will enjoy doing even if it is a little difficult at first. It builds your physical strength and reduces your risk of chronic diseases.
Exercise helps to build your confidence. How? Exercise helps to get the blood flowing to the different parts of your body. The increased blood flow will get more oxygen to your body. Your hair will start to look better. Your skin improves. Most drug users lose weight, this will be a great way to get your body looking and feeling healthy again. You have more energy. The more you exercise the more energy you have.
If you decided to join a gym, you start to make friends. You can sign up for different classes, light weight training, kickboxing, yoga, tai chi, swimming. The variety will keep you interested. Talking to people with similar interests in keeping fit and eating healthy is a great way to have a positive support circle around you. Join a running or hiking club. There are few things in the world that will make you feel as good as a walk in nature or a run on the beach.
Like I have mentioned before, it does not have to be complicated. Start simple. Try some stretching exercises.
It helps improve the quality of your sleep. One of the most important requirements for a healthy body and mind is your sleep. This should help to keep your mind clearer. Great way to burn off negative energy.
When someone goes through addiction their families go through a lot of strain and pain as well. While healing these relationships may be a long road, exercise could be a great way to reconnect. Taking family hiking trips and a picnic there after could prove to be a great relaxed environment to start enjoying each other company again. Going for a daily jog with your partner will also count as a way to reconnect and support each other through this. Trying something new together such as a dance class could be fun and exciting.
Exercise has become popular as part of the aftercare treatment. With all the benefits mentioned above, the greatest one should be, that it decreases the chances of relapse. When we have put in so much effort to start over, we all know that a moment of weakness can prove to be disastrous, but if we are feeling happier and healthier, in those moments we may turn to a better coping strategy like going to the gym or a session instead. Keep fit and keep healthy.
Ruby J. Franke is a freelance blogger at noncouont.com and a mother. Ruby loves to read articles online and write about family, fitness, food, cooking, relationships and more.
