Dorian Yates shared a photo under a waterfall showing off his impressive physique.
Dorian Yatesbuilt a career that has him up there with the best of all-time in the sport of bodybuilding. Since retiring from competition, he remains passionate about fitness and has maintained a shredded physique. Recently, he showed off his build on Instagram during a recent trip.
Yates quickly became known for his insane size and conditioning on stage. He boasted one of the widest backs of all-time and built his physique with intense training regimens. Yates won six Olympia titles, ranging from 1992-97, defeating the likes of Shawn Ray, Flex Wheeler, and Lee Labrada.
In retirement, Yates has opened up about different topics in bodybuilding, such as steroids. He remains an influential voice in the sport and continues to train himself and others in the process. Yates has led plenty of workouts with fitness stars such as Mike Thurston.
Dorian Yates Shares Physique Update
While it might not have been an intention physique update, Dorian Yates showed off his build under a waterfall while on a trip to Rio de Janeiro. He took to social media to share the post.
“Wash away all fear and negativity ..Feeling gratitude is the ultimate state of receivership 🙏…Amazing Tijuca Forest in Rio de Janeiro ..Worlds largest urban forest”
Dorian Yates has gone on record discussing topics from his favorite steroid to judging in the Olympia. He achieved great success during his career and is now able to enjoy retirement and continue to do what he loves in the gym. From the looks of this recent photo, it is clear that Yates still works extremely hard.
While there are many components to bodybuilding, 3 of the main essentials are “show”, “performance”, and “”strength”. The “show” is how you look on stage, how your physique shows up on a particular day. The “performance” is would have to do with posing and athleticism. And finally “strength” which allows you to lift heavier, breaking down more muscle fibers and building more mass.
These three elements should allow you to show up prepared for any contest or just look immaculate for the summer. Here are 3 exercises for the 3 essentials of bodybuilding.
The “Show”: Snatch-Grip High Pull
Every builder wants to look yolked. If not, you’d be doing crossfit. Not only do you want the strength and athletic gainz, but you want the sculpted mass look to boot.
The snatch-grip high pull is the perfect exercise for that intimidating larger than life look of a bodybuilder. This exercise targets the shoulder pad area of the delts, traps, and mid-back that give you that “don’t f@ck with me” look.
For the high pull, focus on exploding upwards with the lower body and hips to create upward momentum. Then pull the barbell violently toward your neck – anywhere between the nipple line and neck constitutes a high pull. Keep the bar close and the elbows high.
Athleticism: Power Snatch From Hang
This is good for explosive movements, coordination, and full shoulder mobility. The power produced is also very high for this exercise. You get higher acceleration and rate of force development and peak velocity in the power snatch – all elements that are key to ultimate performance in explosive sports.
Step by step instructions provided in the video below.
Power: Deadlift
We know this isn’t exactly the newest exercise, but if someone said it best…This exercise is still the best hands down for pure, raw strength.
No movement transfers better to strength than picking things up from the floor and carrying stuff with your hands, the two most important tasks in strongman competitions. It’s primitive, yet so true, “I lift things up, I put them down.”
But at this stage, you know everything about the deadlift, as there’s countless articles written about the benefits of this compound movement. What we will suggest is the Jean-Francois Caron method (Max out on rack deadlifts then 6 sets of 3 reps of floor deadlifts). He’s known for deadlifting over 900 lbs for reps, so I’d take note.
There you have it, these 3 exercises will help you develop three very important components to bodybuilding. Try out these 3 exercises at let us know what you think. Be sure to follow Generation Iron on Facebook and Twitter.
Though it rarely gets any glory, any serious builder (or laborer for that matter) knows that the lower back is the alpha and omega when it comes to lifting heavy weights. As a former construction worker and bag thrower in the airline industry, I can tell you firsthand how important the lower back is in moving weights in a dynamic motion.
As bodybuilders we’re constantly doing compound movements and putting pressure on our lower back, when that starts to go we lose the stability we need to progress or even maintain. Nobody wants to be a victim, protect your bodybuilding investment with these 4 ways to strengthen your lower back.
Defense
There are two golden rules when it comes to protecting your lower back
-Allow flexion in the bottom position of a lift, just know your limits.
-Keep good posture, even when you walk.
Offense
Now that we’ve got all of the precautions out of the way, let’s get at it. Some of the exercises below have been intentionally modified to concentrate on the lower back; they can also be modified to concentrate on the glutes.
Back raise with band
What’s great about this exercise is that the band provides resistance on the way up as well as the way down. Increasing as the band stretches and decreasing as you go back to starting position. Do this movement at a controlled but swift speed as your lower back must be able to handle speed and weight in an isolation exercise if it’s going to be able to handle it at high bar speed. Feel free to add weights via kettlebell or dumbbell for extra resistance.
Deficit deadlift
Besides making every part of your deadlift stronger, this exercise forces you to maintain body awareness and keep your back flat with an anteriorly tilted pelvis in the deficit position, you’ll become better at maintaining good lumbopelvic posture when deadlifting from the floor. This increased lumbopelvic control will make you less likely to get injured when pulling heavy. Start with low weights with a 1-2 inch deficit then slowly work your way up. FORM FORM FORM is everything in this exercise.
Single leg back extension
Everyone has one side of their body that’s stronger than the other. The singe leg back extension is a good way for figuring it out. Concentrate on strengthening the deficit on either side for a solid healthy back.
GoodMornings
It is known as a good morning because of the movement in the erector spinae which resembles the rise out of bed to stretch. The erector spinae muscles of the lower back work isometrically to keep the spine in an extended position while the hamstrings and gluteus maximus work isotonically to perform hip extension. Other muscles are involved in stabilizing weight on the back and maintaining balance.
Try to keep your knees straight as the straighter the knees, the more the hamstrings are stretched and stressed by the movement and this stretch involves them more as the hip extensors.
There you have it, the 4 exercise that will keep your lower back, healthy, fit, and strong and lead to massive gains in the process.
Medicine ball training is a fun and versatile form of training to really enhance growth and provide fun and engaging ways to workout.
When looking to change up our training, it can be really easy to get caught up in the same old workouts because we are comfortable. But changing our exercises is important for growth and can add muscle confusion so our muscles are forced to adapt to a new movement. While there are many machines in the gym that can aid in a big lift, using simple and convenient exercise tools, like a dumbbell or kettlebell, can really enhance gains and can be done from anywhere. But medicine balls are often times overlooked tools to promote strength and cardio and are a perfect addition to add to your home gym.
Medicine ball training is a great form of training consisting of many variations from higher intensity to more strength-based, and everything in between. With many weights to choose from and many designs to try, you will never grow bored of medicine ball training and the great benefits it provides.
As great supporting aids to bodyweight workouts, medicine balls allow you to add weight to those otherwise lighter workouts to develop more functional strength and kill the monotony of a boring workout. One of the biggest pros of medicine ball training is that it contains the three elements to successful full body fitness being strength, balance, and endurance. All of these can be used for a number of sports to enhance your chance at greatly succeeding.
Let’s take a look into medicine balls, what the benefits are, and some top exercises to promote this functional growth so your training and performance takes off. You won’t be disappointed with the results and you will quickly see what these gains can do for you.
What Is A Medicine Ball?
Medicine balls are weighted balls that vary in size and weight, as well as many different variations. Typically firm, these can be inflatable, rubber, or made from a special grip material which make these highly versatile and perfect for a variety of workouts. Now used as weights to enhance progressive overload, medicine balls have been incorporated into different programs and the benefits are amazing.
Benefits Of Medicine Ball Training
Build Strength & Full Body Functionality
Medicine balls can be used for a wide range of movements which can include many muscle groups to see increased growth. Shorter, higher impact exercises can really work your muscles and add weight to normally just bodyweight workouts, giving more resistance for your muscle to deal with. As a great full body workout, medicine balls can aid in total body functionality by strengthening movements seen in everyday life (1).
Enhance Explosive Power
These shorter bursts and higher intensity movements will also promote better explosive power, especially for those sports where fast motions and quicker reflex times are important. Introducing a higher level of focus, medicine balls will work wonders for that explosive power. With each exercise training certain areas for sport specific movements, you won’t leave out a muscle group, no matter how small (2).
Promote Balance & Posture
Using a medicine ball in your training can really enhance balance and posture by increasing core support to align the spine and alleviate lower back pain while also promoting solid stabilization for any movement. With the increased power comes a need for better balance, and by working specific groups, you can tackle any of these challenges that lie before you.
Increase Cardio & Aid In Weight Loss
Medicine balls do not only have use in solitary positions, like an air squat. You can use medicine balls to add weight during a run, cycling, or even variations of something like a farmer’s carry. Regardless of the exercise, using a medicine ball can enhance muscular endurance, but also keep your heart rate elevated and see you burning calories for that desired weight loss to take effect (3).
Simple & Convenient
Medicine balls can be used anywhere and at anytime and are simple and convenient fitness tools. Easy to learn, the number of exercises that can be performed while using a medicine ball may change the way you view working out. An added bonus is that you can do these with a partner or solo and either way is safe and effective.
Featured Medicine Ball
SPRI Dual Grip Xerball Medicine Ball
SPRI brings a great medicine ball to the fitness game that is two-handled, consists of a great grip, and can be used for a variety of exercises. Made from synthetic rubber PVC, it offers a firm response and sturdy handles for comfort and enhanced grip while ensuring safety and effectiveness. A great choice for a total body workout, or any isolation exercise, this medicine ball can help you see growth, endurance, and power, while also promoting balance, weight loss, and explosivity. The handles are large enough to support any bodyweight workout and the options for price and weight can be a nice addition to your workouts and home gyms.
Price: Prices may vary depending on weight but range from $49.98 (6 lbs.) to $94.98 (20 lbs.).
Check out our individual review for SPRI Dual Grip Xerball Medicine Ball here!
Wrap Up
Medicine ball training can greatly enhance all aspects of your training and performance and should not be overlooked. A high-quality medicine ball can ensure functional and effective workouts while also promoting durability and longevity in you and the product itself. Able to enhance strength and muscle growth, promote power and explosivity, increase cardio and weight loss, as well as support balance and better posture, the benefits should be enough for you to grab a medicine ball and get to work. Add these to your home gym or workouts and feel great knowing you took a step in the direction of serious physical success.
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 SPRI and Envato
References
Ignjatovic; Aleksandar M.; Markovic, Zivorad M.; Radovanovic, Dragan S. (2012). “Effects of 12-Week Medicine Ball Training on Muscle Strength and Power in Young Female Handball Players”. (source)
Earp, Jacob E.; Kraemer, William J. (2010). “Medicine Ball Training Implications for Rotational Power Sports”. (source)
Carey, Daniel G. (2009). “Quantifying differences in the “fat burning” zone and the aerobic zone: implications for training”. (source)
Most people treat their abs as accessory muscles which is why only a few people have a chiseled six-pack while the others are always figuring out a way to get them. You need to train your abdominals as you train all your other muscle groups.
Doing a couple of ab exercises at the end of a workout isn’t going to budge the needle when it comes to building a six-pack. There are only a few things more satisfying than having sore abs for a week after you train them.
Exercise 1 – Ab Wheel Rollouts – 3 Sets Failure
We start the abs workout with the ab wheel rollouts. The ab wheel rollouts work your complete upper body and help in building core strength. If you don’t have access to an ab wheel at your gym, use a barbell and put a quarter plate on each side.
Maintain a full range of motion while performing this exercise and pause for a second at the bottom of the movement. All the exercises in this workout will be done to failure. Don’t stop until there is nothing left in the tank.
Exercise 2 – Superset
– Hanging Leg Raises – 3 Sets Failure
– Kneeling Cable Crunches – 3 Sets Failure
We’ll be training the complete abdominal in this workout. The hanging leg raises target the lower abs while the kneeling cable crunches will train the middle and upper abs. Using cable in the crunches puts constant tension and resistance on the abs.
Maintain a constant repetition tempo while performing all the exercises. Don’t rush through the exercises and focus on maintaining a mind-muscle connection with your abs and contract your abs with every rep.
Exercise 3 – Giant Set
– Crunches – 3 Sets Failure
– Heel Touches – 3 Sets Failure
– Reverse Crunches – 3 Sets Failure
In the giant set, we will be training the upper, middle, lower abs along with the obliques. Obliques are the fish gill-like muscles at the sides of your abs and are one of the most overlooked muscles.
All the three exercises are done while lying on the floor so you don’t waste time switching positions. Go from one exercise to another without stopping for rest in between sets. You can take a minute’s rest after completing one giant set.
Exercise 4 – Superset
– Landmine Ab Twists – 3 Sets Failure
– Russian Twists – 3 Sets Failure
Your goal should be to complete this workout in half an hour. The abdominal is a small muscle group and doesn’t need a lot of time to recover between sets. Both the exercises in this superset are focused on developing your obliques.
For the landmine ab twists, anchor one end of a barbell in a corner. Grab the barbell from the other end with both hands at neck level. Perform the movement by rotating the trunk and hips as you swing the weight to the right side. Return to the starting position and repeat on the left side.
Exercise 5 – Planks – 3 Sets Failure
Planks have earned a name for themselves for being an ultimate core strength building exercise. We start and end the workout with core strengthening exercises. Hold the planks for as long as you can.
By the end of the workout, your abs should be filled with blood and lactic acid. Don’t be surprised if you cramp up during the workout. One workout like this in a week should be enough to get you the washboard abs.
How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
We often look for the best exercises to target all of our needs. While much of our routine consists of isolation exercises, it is important to include those total body workouts into our regimen to see growth and provide a convenient way to target multiple muscle groups at once.
It can be challenging to find the right exercises, and with so many out there, the options seem endless. The barbell high pull is a great total body exercise to target muscle growth, power output, explosivity, and stability so we get the most out of our training.
For those of us bodybuilders and powerlifters, looking towards exercises that will improve our bigger lifts is one step closer to achieving that desired strength and physique we seek most. What the barbell high pull does is it sets us up to tackle those big Olympic lifts by working similar movements and muscles so when the time comes we are ready to take on anything that comes our way. As a simple to learn yet advanced exercise, it will challenge your whole body to work to move that big weight.
Let’s take a look at the barbell high pull and see what this exercise is all about. From what it is, to muscles worked, the benefits associated with it, and how to perform it, this total body exercise is a monster that needs to be in your workout routine.
What Is The Barbell High Pull?
The barbell high pull is an advanced total body workout designed to improve strength, power, stability, and sheer size. While it is a perfect exercise for working on building muscle in general, it can aid in those big lifts like the clean and deadlift given its movements and similar muscles worked. As a full body exercise, you really work to develop total body power that can aid in those Olympic lifts (1). Great for bodybuilders, powerlifters, or other strength sports alike, this is definitely one that needs to be in your routine.
Muscles Worked
What you get with the barbell high pull is a total body workout to really maximize your training and performance, and honestly, save you time in the gym. Forget working with just isolation exercises and really focus on targeting multiple muscle groups at once.
With this exercise, for upper body muscles you target the shoulders, traps, biceps, and abdominals. For that lower body work, your quads and glutes will feel a nice burn to aid in that grounded support. A total body workout aimed at strength and power, plenty of muscles get work done with this exercise.
Benefits Of This Exercise
Coming with this exercise are some great benefits that cannot be overlooked. When it comes down to it, this full body workout can save you some time in the gym and is convenient on any given day. Benefits of this monster, total body exercise include:
Increase strength: Working multiple muscles groups, this is a great exercise to see weight progression as you build that muscle. It will challenge you to see that desired growth by pushing your limits with a full body workout (2).
Improve power: The explosivity required makes you work on power output that will pay off with other big lifts. Having the ability to be powerful is just what we need with lifts like the deadlift, bench press, and squats.
Assists Olympic lifts: Similar movements and muscle groups makes this an effective workout for aiding in those big Olympic and powerlifts. Having a foundation to tackle these lifts is exactly what we need most out of our training (3).
Improve balance & stability: Work to stay grounded by building strength in your core and legs to have more grounded, more supported lifts. More stability will assist with everyday functions as well.
How To Perform It
Here are the steps for performing the barbell high pull. While it is an advanced exercise, it is simple to learn so start light if you have to nail down technique and you will soon find yourself lifting that massive weight in no time.
Set up your barbell with the desired weight and stand shoulder-width apart. Your shins should be placed close to the barbell. Pushing your hips back, go into a squat position and grip the bar overhand. As you drive through your feet, engage your core and explode up, shrugging your shoulders as high as possible. Return to the starting position and repeat for your desired number of reps.
Featured Barbell
We wanted to share a great barbell for those looking to beef up their home gym. Having the right equipment is half the battle and this barbell from American Barbell is exactly what you need to thrive to boost training and ultimately see the results you want most out of your performance.
American Barbell 20KG Training Bar is a versatile barbell that is rigorously tested for training and competition. A precision ground alloy steel shaft ensures quality, durability, and longevity.
American Barbell 20KG Training Bar is a versatile bar tested and approved for training and competition. The precision ground alloy steel bar shaft is tested through a rigorous process to ensure longevity and excellent whip for optimal performance. A finished hard chrome adds extra durability and corrosion resistance for nice added features. The bar sleeves work to rotate smoothly and this bar is 20kg, 28mm in diameter, and 2,200mm in length. American Barbell Training Bar is built to last while providing comfort and longevity for all of your goals.
Price: $315.00
Check out our list of the Best Barbells for more great barbells to beef up your home gym!
Wrap Up
The barbell high pull is a great full body exercise to target upper and lower muscles to give you the best chance at growth. What this exercise will do is work to build strength and size while also offering support for those big Olympic and powerlifts so you see huge growth in all areas of your training and performance. As a great exercise, this will save you time while maximizing your training and is a great way to improve power and explosivity as well. Look to add this to your routine and see those gains you want most.
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 American Barbell and Envato
References
Hori, Naruhiro; Chiu, Loren Z. F.; Kawamori, Naoki (2009). “Pulling movement in weightlifting exercises from a biomechanical standpoint”. (source)
Westcott, Wayne L. (2012). “Resistance training is medicine: effects of strength training on health”. (source)
Ferland, Pierre-Marc; Comtois, Alain S. (2019). “Classic Powerlifting Performance: A Systematic Review”. (source)
On Thursday, it was announced that Arnold Schwarzenegger and Arnold Sports raised the prize purse to $300,000 for the Men’s Open winner. This is a 50% raise from the 2022 show, where Brandon Curry was crowned champion. In 2020, Nick Walker was given $130,000 for his victory. The prize has gone up significantly in just two years.
Last Friday, the initial list was released for the Men’s Open division. It consisted of nine bodybuilders but Blessing Awodibu and Charles Griffen decided to back out. Since then, Walker decided to return to competition and now, Jacked and Moore have helped the roster get up to a total of nine.
Andrew Jacked and Patrick Moore Join 2023 Arnold Classic
Andrew Jacked quickly burst onto the scene after winning both the 2022 Texas Pro and Arnold Classic UK. He finished eighth at the Olympia and set the stage for what could be a huge 2023. Jacked and Nick Walker will have quite the showdown on stage in Columbus.
“💥 ANDREW JACKED IS IN 💥
We are excited to announce that one year after taking home the 2022 Arnold Amateur Bodybuilding Overall title, @andrewjacked is returning to Columbus in pursuit of the title of Arnold Classic Champion!”
Patrick Moore is a two-time champion of the California Pro (2021,2019). Now, he will look to take on the Arnold Classic. It will be interesting to see if the field continues to grow now that the prize has been announced and increased significantly.
Jay Cutler shares that he is currently on 200 mgs of testosterone per week.
Jay Cutleris no stranger to goals in the gym. The bodybuilding legend has four Mr. Olympia Sandow Trophies on his resume and continues to be active in the gym. Continuing his “Fit For 50“ routine, Cutler spoke on his current cycle and diet for the upcoming year.
On a recent episode of Cutler Cast, the bodybuilder was joined by Milos Sarcev to discuss the plan for 2023. Cutler admits that his “protocol has not changed” and that he is currently on 200mgs of testosterone per week.
During his career, Cutler rose to the top of Open Bodybuilding. He remains shredded but has shut down any rumors of returning to the competitive stage. The Masters Olympia is set to return in 2023 and there were talks of Cutler returning but as of now, there is no plan. He recently joined forces with Ronnie Coleman for a back and biceps workout as both continue to have a passion for fitness.
Jay Cutler: “I Have No Reason To Lie”
Jay Cutler spoke on his use of Testosterone Cypionate each week. He continues to use it and is open about it because there is “no reason to lie.”
I’m on 200. 200 Cypionate a week. I have no reason to lie. I have no reason to lie. I’m surprised you would second-guess me. I started putting meals in. That’s the big difference, you know, because you ship the meals to me.”
In his conversation with Sarcev, Jay Cutler discussed one change he did make. He is no longer doing fasted cardio and explained the reason why.
“I quit fasted cardio. It’s making my body look different. Think about this. I’m depleted every day and I still get up on a routine and did fasted cardio. If you don’t have enough for the muscle, what’s the point of doing fasted cardio.”
Jay Cutler has remained an influential voice in bodybuilding and fitness because of his overall knowledge. Not just that, but he does it all himself to this day and leads by example.
Bradley Martyn recommends not watching porn after he has quit for more than a year.
Bradley Martynhas become known for his insane lifts and strength in the gym. He has built a following of 4.2 million on Instagram in hopes of seeing his latest feats of strength. On Thursday, he shared a different type of story for his followers to take a vote on. Martyn shared that he has not watched porn in over a year and recommended that others give it a try.
On Wednesday, Martyn took to Twitter that he quit watching porn and decided to put it on social media to see if others could do it as well.
“I stopped watching porn more than a year ago..highly recommend.”
Is this something that you think you can do? That Martyn gave his followers three options: Yea, easy; Nah, too weak; Why?
What Will Bradley Martyn Attempt In 2023?
Bradley Martyn is an extremely entertaining fitness star. Some of his lifts include placing a bench right in the middle of the road in the rain and repping 315 pounds. Other examples include putting women on different machines and bars to lift.
One of his most-known videos comes in the form of a gym fail. To begin, Martyn laid on a flat bench holding a weight plate. Next, a woman stepped onto the weight plate then Martyn completed a press. The woman began to go into a squat but the plate slipped and Martyn caught a foot to his mouth.
That will not slow down Bradley Martyn, who has made workout videos with the likes of Joseph Baena. Even bodybuilding legend Ronnie Coleman made a reaction video to some of Martyn’s craziest lifts. Now, he has issued a challenge for those to attempt out of the gym.
Our dieting and weight loss goals can be hard but great approaches, like the volumetrics diet, can work for only the most effective gains. It can be hard to find a diet that works for us. Many of those influencer types online claim to have the magic bullet, that secret weapon to drop fat fast and look absolutely shredded. It’s just not possible. Losing weight takes times, so too does building muscle. But the right plan of attack can make it go smoothly.
Things to consider when choosing your diet plan are affordability and functionality. Dieting can get expensive which is something we just don’t need. That strain on our wallets can often times get too much and lead us down a road not suitable for fat loss. Where functionality comes into play is having the ability to stick to your diet even if you aren’t tied to the kitchen. To-go meals and other ways of eating must be compatible with your work and personal life.
Let’s take a look at the volumetrics diet and see what this is all about. It has been around for a while but not many people know about it. From what it is, the advantages and disadvantages, and how effective it can be, you will have a baseline to work off of to see if its right for you. Plus, we will mention some other diets that you can try to see great weight loss success as well.
What Is The Volumetrics Diet?
The volumetrics diet has been around for a while but is not as popular as some of those we know about. Typically, a diet is based on calories consumed versus calories burned away. What the volumetrics diet does is it puts an emphasis on the volume of food being eaten, as opposed to the number of calories consumed (1). With more food in your stomach, the more full you will feel, thus leading to weight loss.
By increasing those nutrient dense foods and high water volume foods, you will feel more full, thus consume more calories leading to increased weight loss. When paired with a solid training routine, you will feel energy and see results with all of the goals you put forth.
Four Groups Of Food
For the volumetrics diet, food is grouped into four categories dependent on their calorie density. The groups are as follows below:
Group 1: Very Low Density Foods
These are non-starchy foods like broth-based soup, non-fat milk, and non-starchy fruits and vegetables. These can really be eaten at any time and some call them “free” food, although it is important to remember portion control regardless.
Group 2: Low Density Foods
These are starchy foods including starchy fruits and vegetables, cereals, low-fat meats, among others. While these are increasing in density, you still can eat a fair amount of these, but remember to watch the portion sizes.
Group 3: Medium Density Foods
Foods like meat, cheese, and bread are included in this list, among many others. These tend to higher in fat and carbs while also having sugar.
Group 4: High Density Foods
These are the occasionally eaten foods much higher in fat, carbs, and sugar than the other three groups. These include butter, nuts, oil, candy, and those sweet treats we all know and love.
Why This Diet Is Great
The volumetrics diet is great because it allows you to have larger, more filling meals without taking in so many calories. As a result, your hunger will decrease and you will see increased fat loss as the result. Separating foods into groups makes it easier to prepare and know just what to eat and when while not limiting you on most foods. Along with a high fiber intake, you will stay full and assist in gut health as you start to lost weight and shred out.
Why This Diet May Not Be For You
Your macronutrient intake may be lower than necessary and that could cause problems. A lower fat intake may actually make you feel more hungry than you really are. On top of that, a low protein intake will decrease satiety and can hurt your muscle building goals.
This diet may also be time consuming since much of it requires cooking at home and preparing meals, so for those constantly on the go, consider another approach to fat loss. Ultimately, this is one of those diets where careful counting and tracking is required. For those not interested in keeping tabs on everything, then you may also find another approach is better.
Is The Volumetrics Diet Effective?
As a safe and effective way of eating, this can be an effective tool for weight loss. By lowering your caloric intake as you increase exercise and activity, the two in tandem can work well for your goals. For those looking for a long-term solution, the nutritional balance of this approach is great and will allow you to see effective results if you stick with it.
Other Diets To Try
While the volumetrics diet is certainly one that can help you, diets don’t work for everyone. Knowing your options is important and with various diets out there, you have a great chance at fat loss. Whether it be something like keto, paleo, carnivore, intermittent fasting, or even the chicken and rice diet, once you find one you love, losing the weight becomes easy
Wrap Up
The volumetrics diet is an interesting approach to weight loss and by putting an emphasis on volume of food as opposed to calories, it gives you a good idea of what to look for out of your diet. Grouping foods into separate categories and making sure you get the most out of your diet is important for you need the right approach to stay on track. Give the volumetrics diet a try and see if its right for you. The nice part is, there are other diets to give you a chance.
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
Foreyt, J. (2012). “The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off”. (source)
