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World Class Bodybuilding Forum
New Exercise and Fitness Review
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Sports and fitness
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World Class Bodybuilding Forum
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The 27th Arnold Classic saw 13 men descend upon frigid Columbus, Ohio, in an attempt to lay claim to the second most prestigious title in all of bodybuilding, trailing only the Mr. Olympia. Two of the competitors—Dexter Jackson and Branch Warren—had won this event previously; the others sought their first title and a chance to write their name into the history books, at the expense of the aforementioned legends.
While arguably the top four competitors in world—Phil Heath, Kai Greene, Dennis Wolf, and Shawn Rhoden—sat out the competition, choosing to focus on the Mr. Olympia, prejudging certainly did not lack for intrigue or controversy. The first callout comprised three men: Dexter Jackson, Branch Warren, and Justin Compton. Dexter may have been slightly softer than in previous years, but the new size he brought to the show more than made up for it. In previous years, Dexter gave up too much conditioning to add size, but this may have been his best combination of size and conditioning yet.
Branch brought his signature grainy conditioning and posing energy. He was also much tighter in the lower back than previous years, correcting a persistent Achilles heel. However, while Branch is always freaky and lean, it is tough for him to hang with the best of the best in the aesthetics department.
Justin Compton was the newcomer to the group, and man, did he make a splash! He may have been the leanest guy in the show, with enormous and shredded quads, hams, and glutes. However, he had quite a bit of trouble holding in his stomach, and we know judges have placed extra emphasis on that over the years.
The second callout contained Roelly Winklaar, Evan Centopani, and Cedric McMillan. It was pretty clear to me that Cedric was the standout of this callout. The judges felt similarly, as they brought him back out to stand alongside the top three (Jackson, Warren, and Compton). Cedric still needs to get leaner, but his combination of size and symmetry is very difficult to overcome for competitors with lesser structure and aesthetics. Centopani, while very lean, was also very flat. He showed very little back and quad definition when compared to previous years.
I was surprised to see Roelly in the second callout, as he was not as lean as he should be for a show of this stature. He struggled to pose correctly and suck his stomach in, but his enormous arms and quads helped distract from those shortcomings.
The third callout saw Roelly and Evan remain onstage, joined by Brandon Curry and Vitaly Fateev. I was shocked to see Vitaly included in this callout. He was not in condition and lacks aesthetics, although he did have good size. Brandon Curry looked good, not great. As has been the story of the last few years, he has a pleasing physique and structure but never quite brings that crisp level of conditioning needed to rise to the next level.
For the fourth callout, Brandon and Vitaley remained onstage and were joined by Toney Freeman, Ben Pakulski, Lionel Beyeke, Marius Dohne, and Mike Kefalianos. For Freeman, Pakulski, Beyeke, and Dohne, this had to be a gut shot, as they had all won shows previously. Freeman still looks great and defies the gods of aging at 48, but the X-man’s legs were down in a bit of size from years past. Still, I had him higher than this callout.
Pakulski had his trademark tightness and legs but his back and arms have a hard time hanging with many other competitors. He also looked flat with little vascularity, especially in his back. Beyeke was very soft. It’s a head scratcher: If Beyeke nailed it, he could compete for the top spot at ANY show with his structure, but he was easily the softest guy in this show. Hopefully he can come back and realize his potential. If he ever does, watch out!
Dohne looked good but unspectacular. He has made a valiant comeback from health issues, but in this field, nothing less than your absolute best will win the day. Kefalianos looked pretty good but not as tight as we’ve seen him before. With his lack of size and structure, anything less than 100-percent conditioning will leave him on the outside looking in. That was certainly the case here.
The fifth callout saw the first callout repeated, albeit with McMillan added to the group, likely solidifying the top four.
At the night show, the house was rocked by energetic routines, and the placings shook out as follows:
If this guy ever gets his conditioning consistent, we will see him consistently in the top three.
Unfortunately for Evan, his inability to come in at maximum fullness and hardness washes out impressive size and symmetry.
Another guy who, if he figures it out, will consistently land in the top three.
A bright future. The only thing he could have done better here is to control his stomach from protruding. He has all the tools to have a very successful career at a top level.
Branch came in at his best in recent years, but it wasn’t enough to overcome the best version of Dexter we have seen in a while.
Dexter has completely resurrected his career and capped his amazing age-defying run with his record fifth Arnold Classic victory. He may never challenge for another Olympia, but if he can bring this combination of size and symmetry to the Olympia stage, he will give guys in the top five fits.
Congratulations to all the athletes who worked so hard and put on a phenomenal show!
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With the last two Figure International titles under her belt, Candice Keene had hoped to tie Jenny Lynn’s record with a third. Alas, she was dethroned by Camala Rodriguez-McClure, who brought a polished and put-together physique to the stage.
Camala Rodriguez-McClure has been consistent with the package she brings, making small but noticeable improvements. Her beautiful physique, with amazing lines, poise, hair, and makeup, made her stand out from the other 14 competitors. She walked away with what the judges deemed the best and most deserving physique to hold the prestigious Figure International title.
In second place was a stunning Candice Lewis. Some could argue that Lewis deserved a first-place finish, as her shape is something no one has ever seen. Lewis has an extremely small waistline, wide back, round shoulders, and lean midsection with abs that pop. She has a lower body to match it all and make her look complete. She definitely has what it takes to walk away the winner at a future Figure International—and perhaps even an Olympia.
Candice Keene finished a surprising third. Her gorgeous, statuesque physique was not enough for her to hold her own against Rodriguez-McClure and Lewis. Keene appeared a tad bit softer than usual, but she has mastered the art of posing, ensuring that all her lines, particularly her shoulders and hamstrings, pop. You can bet Keene will return with a vengeance and better than ever to challenge again for this title.
Latorya Watts brought a jaw-dropping physiques, with an incredibly small waist, capped shoulders, and really polished posing, hair, and makeup. It will be interesting to hear what feedback the judges give her, considering her physique is very similar to that of Candice Lewis. In any case, Watts is on the path to becoming a threat in the top three spots at a future Figure International. She must continue to improve, and perhaps add a couple of pounds of muscle to fill out her frame a tad more.
Ann Titone brought one of her best packages ever to this year’s Arnold. A veteran in the figure game, Titone has always had a very small waist and wide back, giving her a great V-taper. She came in a little smaller than usual, but this look works for her. What would it take for Titone to break into the top three spots at the top-tier shows like the Arnold and the Olympia? All we know is that when it comes to perseverance and reaching a goal, Ann Titone is all over it.
Gennifer Strobo finished sixth by also coming in with one of her best shapes to date. Strobo has filled in her physique over the years, and this look seems to work well for her. It will be interesting to see what the rest of the year looks like for Gennifer’s placings while maintaining this look.
New Exercise and Fitness Review
Fitness competitors have their work cut out for them. Not only are they judged on their physique during the two-piece-suit round, they’re also evaluated on their fitness-routine performance, which requires strength, flexibility, and creativity. Nowhere else in the physique world do “show” and “go” coexist in such remarkable fashion.
The amazing Oksana Grishina continued to make waves by grabbing yet another first-place finish, on the heels of becoming Ms. Fitness Olympia last year. Her muscular physique is always incredibly lean and hard, but she presents herself in such a way that makes everything flow well and look absolutely stunning.
She was greeted on stage by “ohhhs and ahhhs” from the Columbus crowd. Her hair, makeup, and tan always compliment her well. It was hard to take your eyes off her. While her fitness routine might have not been the most entertaining we’ve seen from her, her strength moves are insane and she has a high motor even for a fitness competitor. Put it all together and she was undeniably the champion of her division here at the Arnold.
Tanji Johnson’s physique is usually a little on the softer side, but this year we saw a smaller and tighter version—enough to land her in the first callouts in the physique rounds. Tanji’s routines show her great dance skills, with dynamic strength moves and lots of energy. She earned second place from the judges.
Third place went to Regiane Da Silva, who had an extremely successful 2014 season that included second-place finishes at both the Arnold and the Olympia. Regiane’s routines are among the strongest in competitive fitness. Her physique could be holding her back a little, as it is one of the most muscular ones in the division.
Bethany Cisternino is a familiar face at these elite fitness competitions. Undoubtedly she has one of the best physiques in the division. This year, though, we did not see the best of Bethany. It is anyone’s guess as to what could have happened, but her physique wasn’t where it needed to be. However, her routine was the best we have ever seen from her, complete with tremendous improvement in her strength moves. That was good enough for a fourth-place finish.
Michelle Blank was the surprise of the evening, finishing in fifth place after missing pretty much all of 2014 due to injury. Michelle’s tiny waist, broad shoulders, and shapely lower body—complimented by her beauty and grace—made her stand out in this lineup. Her routine was also very strong, especially since she had just returned from an injury. She was definitely deserving of her finish at this Fitness International, and we look forward to seeing her continued growth and success.
Sixth place went to Myriam Capes, who had bounced between fourth and sixth place at both the Olympia and Arnold for the past two years. Myriam’s physique and routine could go either way at any given show. She was another competitor who brought the very best physique we have seen from her, which helped her move up and finish with honors.
The ladies in this year’s fitness division brought their very best! We congratulate them for all their hard work and athleticism at the 2015 Arnold Sports Festival.
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Ashley Kaltwasser is undeniably the standard bearer of the Bikini division, and she continues to break records and make history. This weekend was no exception, as she walked away the first woman to ever win the Bikini International back-to-back.
We could argue that Ashley was not at her best during the prejudging rounds, but even at that, she managed to pull together a win, edging past the competition. Ashley’s look seemed to improve for the night show, making her closer to the athletic, lean, yet healthy winner we are used to seeing. Her stage presence, hair and makeup are always on point, and the full package landed her a well-deserved first-place finish.
A very close second-place finisher was Justine Monro, who is said to have the best glutes in the division. We will not argue that statement. This was also the overall best we have seen from Justine, making it easy for her to stand out from the rest. Her physique looked healthy, full and lean. As an athlete who has been often overlooked, it was refreshing to see her grab the judges’ attention. This puts her on the map as a threat for a future Bikini International title.
Janet Layug was predicted by some to walk away the winner this year, but she fell short and finished in third place—still nothing to snooze at for this newer face. Layug has a striking physique with long legs that seem to go on for days. This was also the leanest and best shape we have seen her bring to the stage. She has the looks and physique to continue to make waves as a top contender if she is able to bring this look to future contests.
In fourth place was India Paulino, who won the Bikini International title back in 2013, and has since struggled to regain the crown. In the past couple of years, we have seen her placings jump from first to sixth, depending on who shows up to compete against her that day. India has one of the most dynamic stage presentations, filled with sass and sex appeal. She brought a slightly fuller, leaner look that works well for her.
Fifth place went to Stephanie Mahoe, another competitor predicted to snag one of the top spots. Her looks was slightly more muscular and leaner than the other competitors, which could have counted against her. Whatever the case may have been, Stephanie looked stunning and worked the stage well.
The sixth-place finisher was Narmin Assria. She is one of the shortest competitors on stage, yet made a huge impact standing next to the taller ladies of the division. While she looked a little uncomfortable with her posing, she brought a very polished and beautiful look to the stage. She is one of the competitors who carry a little more muscle, but this look works well for her. This was also the best and tightest we have seen her.
New Exercise and Fitness Review
The Arnold Sports Festival in Columbus, Ohio, will be the largest fitness event of 2015! More than 50 sports will be showcased over the weekend, and bodybuilding events will dominate the stage.
But, the biggest draw of the festival pulls in more than 100,000 fans from all over the planet. You gotta go to the Expo, bro! The Arnold Expo brings websites, magazines, and supplement companies to life. Movie stars, athletes, celebrities, bodybuilding legends, and fitness personalities gather under the same roof for this signature exposition.
More than 900 booths stand ready, manned by many of the top supplement company reps and spokesmodels. They are all stacked and ready to show off and share samples of their newest products. They’ll hook you up with swag bags and sample packs so you can decide which products you like best.
Enjoy it! Here are a few of the hot spots to visit before you leave town!
Bodybuilding.com always has one of the most popular booths, and 2015 will be no different. The line may be long, but you’ll be glad you toughed it out! Celebrities and fitness stars will stop by throughout the weekend. Industry icon Jamie Eason—who just launched her Post-Pregnancy Trainer— will be there for pictures.
Shake hands with eight-time Mr. Olympia Ronnie Coleman! Reigning Ms. Figure Olympia Nicole Wilkins and IFBB Physique Pro Steve Cook will be there as well. World-renowned experts like Drs. Jim Stoppani and Jacob Wilson join the who’s who of the fitness industry at this massive booth.
You’ll also have a chance to meet Team Bodybuilding.com superstars: Ashley Horner, Kathleen Tesori, Nick Scott, Kizzito Ejam, Brian Casad, Jerome “Hollywood” Ferguson, and several new faces, including this year’s BodySpace Spokesmodel finalists!
You’ll also have a chance to meet some Team Bodybuilding.com superstars.
The Animal Cage has become the most popular booth at the Arnold Expo! This booth is almost as badass as the members of Team Animal themselves. The camaraderie and motivation you get from being around this heavyweight, primordial, adrenaline-lined cage will leave you hungry for the bench press.
If you like killer powerlifting, and like to see big dudes lifting serious iron, then this is the spot you need to check out. See guys like Dan Green and Derek Poundstone go head-to-head in the Deadlift Showdown.
Get in on the action yourself with the Bench Your Bodyweight competition—it starts at the beginning of all three days. The booth also headlines studs like Brandon Lilly, Derek Kendall, Kevin Oak, Sam Byrd, and several more animals destined to pull, squat, and press massive weight.
The Animal Cage has become the most popular booth at the Arnold Expo!
BPI Sports and Cutler Nutrition will have booths side by side this year! Four-time Mr. Olympia Jay Cutler will be at the helm of the BPI flagship. He’ll meet with fans all weekend long.
Not only will BPI boast the budding bodybuilding legend, but their booth will try to contain pro wrestling legend Hulk Hogan. Hogan is a WWE Hall of Famer and BPI’s newest athlete. The Hulk will be in attendance, to meet fans and customers on Saturday. Whatcha gonna do when Hogan runs wild on the Arnold Expo, brother?
Of course, BPI’s booth will be manned by several other members of the BPI Crew handing out samples and answering questions about this growing brand.
The crew hanging out at the BSN Booth will keep you busy for a while! Bodybuilding fans can meet the three-time Olympia 212 Champion Flex Lewis and fellow IFBB Pros Dallas McCarver and Ryan Hughes.
If you’re a fan of the ladies’ side of the industry, you can meet Bikini Pro Amanda Latona and intermittent fasting expert Dr. Sara Solomon. Model Scott Herman and recent BodySpace Spokesmodel contest winner Kristina Olson round out the list of celebrities who will meet and greet BSN fans—and pass out product samples, of course.
The crew hanging out at the BSN Booth will keep you busy for a while!
As you approach this booth, don’t be surprised if you start hearing a familiar voice shouting out, “I command you to grow!”
CT Fletcher, aka the “Superman from Compton” will be hanging out, meeting iron addicts, and reminding all of you who dare pass by that it’s “still your motherfucking set!”
Fletcher will be joined by other members of the iSatori team to help distribute swag and advice in full force.
This is a booth you probably weren’t expecting, but you gotta trust me on this one. The Expo brings in more than bodybuilding and fitness. The industry is increasingly pursuing the mainstream sports, athletics, and performance fans.
Team EAS will have several sports and fitness challenges like a pull-up contest and soccer challenge. They’ll surely hand out EAS samples and swag. You can also meet NFL superstars Larry Fitzgerald, DeMarco Murray, and Eric Ebron. They’ll be doing live interviews from the booth, meeting fans, and taking part in the events and challenges!
The Expo brings in more than bodybuilding and fitness.
Check out exhibits and booths, and then catch some of the competitions at the Stage for free since you’re already in the Expo.
Some of the weekend’s highlights:
New Exercise and Fitness Review
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Sports and fitness
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World Class Bodybuilding Forum
New Exercise and Fitness Review
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Sports and fitness
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World Class Bodybuilding Forum
New Exercise and Fitness Review
Nutrition is essential for an athlete’s performance. Whether you’re a beginner or a seasoned vet, your strength, focus, motivation, and endurance can all be improved by good nutrition.
But what, you may be asking, is good nutrition? The standard American diet largely consists of highly-processed, highly-refined, fatty foods that have too many calories and not enough actual nutrients. Being an active individual means you need to forego this diet and instead consume food that provides high levels of energy and protein.
If you’re not sure where to start, here’s some help! Each sport may require its own specific nutrition plans. Yet whether you’re a gymnast, runner, weightlifter, or football player, these five tips will make you a winner on and off the field.
After a tough workout, you’re probably sweating, experiencing muscle tenderness, and you may even be shaking slightly. Because you can feel these workout side effects so intensely, you pay attention to them. But have you ever wondered what’s happening to your internal systems?
During normal metabolism, oxygen is used for energy production. In the process, the majority of oxygen consumed is attached to hydrogen to form water. However, a small percentage of oxygen is not completely reduced, leading to the production of reactive oxygen species (ROS).1
These little rascals are better known as free radicals.
“You can get your daily serving of antioxidants in dark leafy greens, as well as a variety of fruits and vegetables. Some of the best choices are blueberries, sweet potatoes, red peppers, tomatoes, and broccoli.”
During exercise, skeletal muscle is a major source of free radicals, as well as one of their main targets.2 Exercise increases rates of oxygen use, leading to their increased production/3 The oxidative damage caused by free radicals can increase inflammation within the body, leading to reductions in force production and range of motion while increasing rates of fatigue.
Combat these performance-damaging effects by consuming foods rich in vitamin A, vitamin C, and vitamin E, which contain antioxidant properties.4,5 Furthermore, lower levels of oxidative stress have been reported after beta-carotene and selenium use.6,7 You can get your daily serving of antioxidants in dark leafy greens, as well as a variety of fruits and vegetables. Some of the best choices are blueberries, sweet potatoes, red peppers, tomatoes, and broccoli. Looking for something to sip on? Green tea is chock-full of flavonoids, namely catechins, which are strong antioxidants.8
Carbohydrates are your body’s preferred energy source during high-intensity, anaerobic exercise. When you’re training or playing hard, you want your body to produce and use energy as quickly and efficiently as possible. That’s why it’s vital that you eat carbohydrates. The primary role of protein is building muscle, bone, skin, and other tissues, so if you rely solely on protein for energy, other systems and tissues will suffer.
Now that you know you need to eat carbs, it’s important to also know the distinctions between simple carbs and complex carbs. Simple carbs, like glucose and fructose, are broken down quickly by the body and used for energy. They are found in foods such as fruits, vegetables, and milk. They can also be found in processed and refined sugar products, like candy and soft drinks.
Complex carbohydrates, on the other hand, are long chains of sugar molecules that provide energy at a slower, more sustainable rate. Additionally, complex carbs provide more vitamins, minerals, and fiber. You can get complex carbs from oats, starchy vegetables, pasta, beans, and bread.
Consuming mostly complex carbs is usually your best option. Not only do they limit fluctuations in blood sugar levels, but they help control appetite due to their higher fiber content.9 Consume complex carbohydrates about 2-3 hours before you begin training to help boost your energy and delay fatigue.
Although it may seem contradictory, simple carbohydrates do have an important place in your performance-enhancing nutrition plan. After you’ve trained, your muscles will be starving for nutrients. By ingesting simple carbs (specifically glucose) like rice cakes, pineapple, potatoes and fruit juice 10-30 minutes after you train, you’ll increase your insulin levels. Insulin helps usher nutrients into your muscles and liver.10
Replacing nutrients soon after you train will help your body restore glycogen and help with recovery. The better your body is at recovering, the more prepared you’ll be for your next practice, game, or event!
Healthy fats are essential for athletic performance as well as your overall physical and mental health. Fats give you energy, help your body absorb vitamins and minerals, control inflammation, and keep your skin and hair healthy, just to name a few benefits. The bottom line is that your body needs fat to work properly, so removing it from your diet is unhealthy and can be dangerous.
Our bodies require two essential (must get from food) fatty acids: omega-3 and omega-6. These essential fats help regulate your body’s inflammatory response to exercise.11 Most people consume more omega-6 than omega-3, which is normal and healthy. But, a huge imbalance can be damaging.12 Therefore, it’s not a bad idea to supplement your diet with a little more omega-3. You can find it in flaxseed, soybean, cod, sardines, salmon, and walnuts.
“It’s not a bad idea to supplement your diet with a little more omega-3. You can find it in flaxseed, soybean, cod, sardines, salmon, and walnuts.”
Because omega-3 fatty acids also help support cardiovascular and cognitive health, a supplement may also be a good idea. Although the recommended daily amount is not exactly understood, individuals shouldn’t consume more than four or five grams per day because can it create lipid oxidation, creating more harm than good.13
When you wake up in the morning, your blood sugar is already low. That means that your body is without much available immediate energy. If you’re already running on fumes, how do you expect to perform?
Eating a balanced meal of carbs and protein, like a slice of whole-wheat bread and a couple of eggs, before you work out can help you feel more energized and focused. This may mean that you have to get up a little earlier than you like, but how you feel while you’re training will be well worth it.
“Eating a balanced meal of carbs and protein, like a slice of whole-wheat bread and a couple of eggs, before you work out can help you feel more energized and focused.”
Eating breakfast can also counteract the effects of cortisol, levels of which are highest in the morning.14 Until you provide your body with the nutrients and energy it needs, cortisol levels will remain high. Elevated levels of this hormone are related to the breakdown of muscle, which can have negative effects on athletic performance. Elevated cortisol has also been shown to increase abdominal fat storage, while stimulating appetite.15,16
Iron is part of hemoglobin, a protein found in blood. Hemoglobin is responsible for transporting oxygen to every cell in your body. Iron is also a critical part of myoglobin, a protein found in muscles that accepts, stores, transports, and releases oxygen. Iron plays an essential role in building a healthy immune system as well as aiding in the release of energy from cells. Although iron has a very important role to play in your body, many athletes are iron-deficient.17 It’s especially noticeable in women, vegetarians, and adolescent athletes.
“The best sources for iron come from animal proteins, especially red meat. However, you also can obtain it from non-animal sources such as broccoli, lima beans, kale, and even supplements.”
Iron is an essential nutrient, meaning it must come from food. The best sources for iron come from animal proteins, especially red meat. However, you also can obtain it from non-animal sources such as broccoli, lima beans, kale, and even supplements. Although these sources are considered non-heme—meaning iron is not attached to the heme protein—and are not as readily absorbed in the body, consuming with a vitamin C-rich food or drink can increase absorption. The RDA for men is 8 mg per day; for women and vegetarians, up to 18 mg per day. If you’re feeling sluggish during your workouts, you may want to increase your intake, as iron can be lost during intense exercise via sweat and damaged red blood cells.18
Sometimes, the time and space you have for a workout are very limited. When you’re in a bind, utilize one of these hardcore no-gym-required workouts! They’re quick, intense, and don’t require much room.
Ever wondered what athletes eat in the morning? Here’s what 24 of the fittest people reppin’ Bodybuilding.com eat for breakfast.
The Sultan of the Step-over’s skill is highlighted by his athletic build. Elevate your game and upgrade your physique with this Ronaldo-inspired training regimen!
