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Andrew Jacked Trains Back With Advi … There are few bodybuilders better to take cues from than Lewis. Written by Robert Zeglinski Last updated on November 30, 2022 After sterling first-place performances at the 2022 Texas Pro and the 2022 Arnold Classic UK, Chinedu Andrew Obiekea, a.k.a. “Andrew Jacked,” is undoubtedly hoping for a shining debut at the 2022 Mr. Olympia. As the potential bodybuilding phenom of the 2022 calendar year, some established icons already think he’s destined for greatness. In light of that, the athlete seems to understand the value of taking cues from those who have been there and done that. On Nov. 23, 2022, Jacked posted a video on his YouTube channel where he works through a back workout while guided by seven-time 212 Olympia champion James “Flex” Lewis. The video is appropriately entitled “Paying Attention to Detail,” given that it takes place during the final stages of Jacked’s preparation for the Olympia, being held on Dec. 16-18, 2022, in Las Vegas, NV. Here’s an overview of the back routine Lewis takes Jacked through as he prepares for the biggest competitive moment of his young career so far. Pull-Up As directed by Lewis, Jacked starts his workout by warming up with a few sets of standard bodyweight pull-ups. Jacked uses a “suicide grip” — where one doesn’t wrap their thumb around a bar or barbell — to perform the pull-ups. The purpose of this change-up was to focus more on refining his back rather than strengthening his arms, while also disengaging Jacked’s forearms after he mentioned having a slight muscle strain. Chest-Supported Low Row Jacked and Lewis next shift to chest-supported low rows at a high volume. The aim of this specific movement was to build thickness in the back while forcing the athletes to isolate their back muscles. It is here where Lewis stressed an “attention to detail” beyond simply lifting heavy weight. “To me, right now, it’s all about trying to get these little details out,” Lewis explains. “Because we all know you can train and put [expletive] six plates on the machine but to get a good detail out, that’s why you pose, pose, and pose. There’s no weight involved in posing, right? You’re just holding the pose, and when you’ve done that over weeks, you see all those [details].” Chest-Supported Row and Bent-Over Straight Arm Pulldown (Superset) Lewis wanted to challenge Jacked’s lattisimus dorsi muscles a bit more, in particular, making a superset of chest-supported rows and straight-arm pulldowns with cables a natural step in this workout. Lying face-down on an incline, Jacked’s lower lats were stressed with the rows, while the pulldown variation further worked the muscle without assistance from surrounding body parts. Lewis emphasized using a slow motion for both movements and little rest between sets. Kneeling Lat Pulldown Lewis and Jacked elect to do a variation of the traditional lat pulldown by performing it from a kneeling position while using a closer grip. The lats are still engaged and significantly stretched, while the kneeling position and differing grip also allow the core and pectorals muscles to also enjoy a measure of work. Seated Machine Row To conclude their workout, Lewis and Jacked throw in one more lat-muscle oriented movement with some seated rows. This closer, in addition to improving back strength and size, may also accentuate better posture for the athlete. Knowing what Lewis has accomplished in his career, Jacked sees the icon as having a lot to offer someone still looking to make their mark. While he definitely knows how to take care of his body, Jacked seemed to appreciate Lewis taking the time to walk him through this workout. As the most important performance of Jacked’s career looms on the horizon, learning from the best could be the best way to properly prepare. “The push [Lewis gave me] was crazy,” Jacked said. “That’s why I need someone that can take over. I just work based on my preference, and that’s why I am still in the maintenance phase. I need someone that can get me past my limits which is what I will definitely work on in my off-season after the 2022 Olympia. Because to be the best, I have to work with the best.” The post Andrew Jacked Trains Back With Advi … appeared first on Rewop. There are few bodybuilders better to take cues from than Lewis. Written by Robert Zeglinski Last updated on November 30, […] The post Andrew Jacked Trains Back With Advi … appeared first on Rewop. fitnessrewop{authorlink}https://fitnessrewop.com/2022/12/01/andrew-jacked-trains-back-with-advice-from-flex-lewis-as-olympia-debut-nears/Rewop Fitness Advices, Workouts, Healthy and Gym

An Explanatory Guide on LDL, or &#8 … The human body needs cholesterol to perform specific functions, but high blood cholesterol levels increase the risk of coronary heart disease. According to the Centers for Disease Control and Prevention (CDC), high cholesterol (total blood cholesterol of 200 mg/dL) affects nearly two out of every five adults in the United States. Having too much cholesterol increases the risk of heart disease and stroke, the two leading causes of death in the United States. Over half of those with high cholesterol also take medication to lower their cholesterol. Cholesterol is a waxy, fat-like substance that is necessary for overall health. It is made in the liver and is essential for hormone production and the breakdown of fats in food. Although the human body produces the most cholesterol, many animal foods contain dietary cholesterol, including eggs, fish, meat, poultry, and dairy products. There are two types of cholesterol: high-density lipoprotein (HDL), also known as “good cholesterol,” and low-density lipoprotein (LDL), also known as “bad cholesterol.” HDL cholesterol helps to protect against heart disease, while LDL cholesterol can build up in the arteries and lead to heart disease. The Significance and the Ease of Maintaining Cholesterol Levels Cholesterol is an essential metabolic health indicator because it helps identify insulin resistance. Research shows that hyperinsulinemia and central obesity frequently accompany insulin resistance. These are the root causes of the overproduction of very low-density lipoprotein (VLDL) cholesterol. As a result, your body has fewer HDL, more triglyceride-rich particles, and more small, dense LDL particles. HealthifyPro’s five-step approach to a healthy metabolism includes features like Continuous Glucose Monitoring, and real-time feedback from professional coaches may be helpful. With the help of these features, you can help achieve improved metabolic health and maintain healthy cholesterol levels. A lipid profile is a test that measures the levels of lipids in your blood. Lipids are a type of fat that includes cholesterol and triglycerides. The test results can help show whether you have a higher risk for heart disease. However, knowing your cholesterol level will help create the best health plan for you. But the biggest concern is deciding what suits you the best. Is Any Cholesterol Bad? As previously stated, LDL cholesterol is commonly referred to as “bad cholesterol.” However, is every form of cholesterol really “bad”? Not at all; cholesterol isn’t bad for you. Because your body needs cholesterol to perform vital bodily functions. However, LDL cholesterol is bad. Lipoproteins include two types of proteins that carry cholesterol throughout the blood. These lipoproteins include HDL (high-density lipoprotein), or “good” cholesterol, and LDL (low-density lipoprotein), or “bad” cholesterol. It is common practice to use the terms “LDL cholesterol” and “LDL” interchangeably. Cholesterol is necessary for the body to make healthy cells, produce hormones, and protect nerves. However, excessive levels of LDL cholesterol can lead to several health issues. The majority of people have a normal level that is below 100 mg/dL. Diet, exercise, and quitting smoking can all help lower your LDL. Why is LDL the “BAD” cholesterol? A pervasive question may arise: If the body needs cholesterol to function, why is one type considered harmful? As “good” and “bad” cholesterol research has undergone significant changes over the past few years. Keep reading this article to learn everything there is to know about LDL, supported by the most recent research. Understanding LDL Cholesterol Low-density lipoprotein (LDL) is a small, dense lipoprotein particle composed of a cholesterol core surrounded by a rim of amphipathic lipids. LDL comes from VLDL (very low-density lipoprotein) through catabolic modification in the liver. LDL transports cholesterol and triglycerides from the liver to peripheral tissues for use in membrane synthesis and other vital processes. In addition, LDL serves as a precursor for bile acid synthesis. LDL is often called “bad cholesterol” because it can contribute to plaque build-up in your arteries, increasing your risk of heart attack or stroke. The LDL may arise when people consume foods high in saturated fat, such as red meat and full-fat dairy. How do LDL Cholesterol and HDL Cholesterol differ? How can people determine which cholesterol is “good” or “bad” for their health? There are two kinds of lipoproteins: LDL and HDL. They contain protein and fat (lipids). The lipids must be attached to the proteins to move through the blood. Therefore, the majority of your body’s cholesterol is LDL. The remaining cholesterol is HDL, also known as “good” cholesterol. Role of HDL Cholesterol vs LDL Cholesterol LDL Cholesterol: Lipoproteins with a low density are called LDL. Because too much LDL cholesterol travels through blood vessels and causes cholesterol to build up on the sides of arteries, it is sometimes referred to as “bad” cholesterol. Eventually, those vessels may narrow due to this build-up, called “plaque.” If your blood vessels are narrower, blood cannot easily reach your heart and other organs. A severe restriction in blood flow can cause chest pain, angina, and even a heart attack. HDL Cholesterol: The word “HDL” refers to high-density lipoproteins. Because it brings cholesterol back to your liver from other body parts, it is sometimes referred to as “good cholesterol.” The liver then eliminates the cholesterol from your body. High HDL levels can help prevent atherosclerosis, heart attacks, and strokes. What is the Normal Range for LDL Cholesterol? LDL should be below 100 milligrams per deciliter (mg/dL) for most adults, but 129 mg/dL is also optimum for healthy people. The NIH classifies LDL cholesterol levels into the following categories: LDL Cholesterol Category LDL Cholesterol Category Normal less than 100 mg/dL Optimum from 100 to 129 mg/dL Borderline from 130 to 159 mg/dL High from 160 to 189 mg/dL Extremely high at least 190 mg/dL Note: Your risk of cardiovascular disease increases when your LDL level is higher than 100 mg/dL. Your LDL should be below 70 mg/dL if you have a history of atherosclerosis. The fitnessrewop Note Cholesterol is a waxy substance that is found in every cell of the body. It is necessary

16-Year-Old Morgan Nicholls Scores … If Nichols is bench pressing over 500 pounds now, he could become an unstoppable force soon enough. In their free time, most 16-year-olds probably aren’t working on building their strength in the gym. Rather than polish up their staple lifts, they’re likely playing video games, hanging out with friends, or just chilling out on the couch. Knowing this, it’s clear that powerlifter Morgan Nicholls is no average teenager. On Nov. 28, 2022, Nicholls shared an Instagram clip of himself successfully locking out a 233.6-kilogram (515-pound) bench press with wraps. According to the caption of his post, the pressing feat is a personal record (PR) for the young athlete. Considering Nicholls’ age, it might be even more impressive how easily the lift appears to come to him the moment he lowers his stacked barbell onto his chest. Nicholls’ bench press PR might be a seamless follow to what has been a productive 2022 for the competitor. In April 2022, Nicholls captured a 274.3-kilogram (605-pound) deadlift during a training session. If the pull were to occur in an official meet, it would’ve surpassed Arslan Bochkaryov’s World Record 250-kilogram deadlift (551.1-pound) in the 90-kilogram weight class by over 20 kilograms (44 pounds). While he’s already showing off incredible power for his age (or any age), Nicholls doesn’t have an extensive powerlifting history. According to Open Powerlifting, the athlete has participated in just one sanctioned meet thus far — the 2020 Southern Powerlifting Federation (SPF) GP Summer Bash. He came in first place in the Teenage 13-15 division while competing in the 90-kilogram weight class with wraps. (Note: He actually finished his back squat with wraps but managed his bench press and deadlift raw.) Here’s an overview of Nicholls’ only official powerlifting contest appearance to date: Morgan Nicholls | 2020 SPF GP Summer Bash Top Stats Squat (w/Wraps) — 204.1 kilograms (450 pounds) Bench Press (Raw) — 147.4 kilograms (325 pounds) Deadlift (Raw) — 206.4 kilograms (455 pounds) Total — 557.9 kilograms (1,230 pounds) At the time of this writing, Nicholls hasn’t outlined when he plans to feature as a powerlifter again. That doesn’t mean he isn’t staying busy. Even quickly glancing at his Instagram bio should disclose he has quite a jam-packed schedule. When not crushing it as a lifter, Nicholls is a running back and linebacker for his high school football team, and even participates in track and field as a discus thrower. While it’s not certain where he’ll take his talents next, it’s obvious Nicholls is an ambitious athlete. To live up to his mother’s strength sports legacy — a four-time Ms. Olympia and International Federation of Bodybuilding and Fitness (IFBB) Hall of Famer in Kim Chizevsky-Nicholls — he has to aim high. He’s certainly not falling short thus far. The post 16-Year-Old Morgan Nicholls Scores … appeared first on Rewop. If Nichols is bench pressing over 500 pounds now, he could become an unstoppable force soon enough. In their free […] The post 16-Year-Old Morgan Nicholls Scores … appeared first on Rewop. fitnessrewop{authorlink}https://fitnessrewop.com/2022/11/30/16-year-old-morgan-nicholls-scores-a-massive-233-6-kilogram-515-pound-bench-press/Rewop Fitness Advices, Workouts, Healthy and Gym

Build a Better Breakfast With These … Not trying to throw shade at cereal, we’ve all enjoyed a big ole’ bowl with nice, cold milk but there are quicker and better breakfast options. Remember those bowls with built-in straws so you could sip the sugar-filled milk that the cereal created? I do. It might have done your tastebuds good, but your health, not so much. Breakfast, (Break-the-fast) is an important meal; it’s the first thing you’re feeding your body after a night of fasting while it repairs torn muscle fibers and rejuvenates cells. It’s the energy that will fuel your morning and provide your body with much-needed nutrients. For avid exercisers, this bumps your morning meal to top priority when it comes to consuming clean fuel. End the better breakfast struggles with fit chef Joshua Bailey If you’ve struggled with putting health first at breakfast time, or aren’t really sure how to, Joshua Bailey chef and personal trainer is a breakfast-building pro who lays the groundwork for you for creating flavor-packed, nutritious morning meals. Bailey takes pride in prioritizing making a healthy breakfast to start his day.” I always try to include a source of protein, carbohydrate, and greens, while my go-to breakfast usually consists of eggs, oatmeal, and a protein shake,” says Bailey. “Quick breakfast options such as cereal tend to be very high in added sugar and contain absolutely no nutritional value,” he adds. That doesn’t mean you have to give it up forever, it just simply shouldn’t be your everyday meal. “I would be lying if I said I didn’t occasionally enjoy a bowl of cereal myself,” says Bailey, but try and be aware of how often you include it in your diet. So skip the cereal, as Bailey offers several simple yet effective tips that will take all the guesswork out of building your morning fuel. Simple Swaps, Simple Breakfasts, Simply Healthy Building a better breakfast all comes down to incorporating simple swaps and choosing high-quality ingredients. “Making simple swaps and being conscious of what ingredients you are adding to your food when cooking can make all the difference,” says Bailey. An example of this looks like swapping pre-made sugar-filled oats with plain steel-cut oats and dressing them with healthy toppings like sliced almonds and berries. When choosing breakfast foods, “It is important to make choices based on your body and your personal goals,” Bailey says. Now, let’s get to the building. Better Breakfast Eggs Protein and nutrient-packed enjoyed by millions. While the yolk hosts strong nutritional value, to lower unnecessary fat content, Bailey suggests limiting yolks, depending on how many eggs you normally consume). “I make the conscious choice to only use one egg yolk in order to eliminate unnecessary fat intake from eating eight egg yolks,” he says. Opting for organic, free-range eggs is also a way to up your egg health. Supporting local farmers is a great way to boost your morning nutrients while supporting your community. When cooking the eggs, try using cooking spray instead of butter, to once again avoid excess fats. Better Breakfast Meats Because breakfast meats tend to be very high in sodium, Bailey steers clear of them and suggests you try make alternative adjustments as much as possible. If you want to include a slice of morning meat, opt for low-sodium turkey bacon instead. This way, your experience pops of flavor minus more fat, excess sodium, and calories. If you have lean protein leftovers from dinner like chicken or steak, cubing the meat and tossing them in the pan with the eggs makes for a tasty protein addition without sacrificing health. Better Breakfast Oatmeal Sure, those ready-made oats packed with sugar may taste delicious, but are probably not the best choice if you’ve got fitness goals to achieve (and you probably already know this. Bailey recommends eating traditional, unflavored oats topped with a small amount of brown sugar and a very light drizzle of maple syrup. This way you’re giving your tastebuds a treat without overdoing the sugar content. A bowl of plain oats is a blank slate and there are many clean toppings at your service. Berries, nuts, nut butter, and spices like cinnamon and nutmeg make for a flavorful bowl. “Oats are a complex carb that will keep you full longer and your body absorbs more nutrients from complex carbohydrates,” Bailey says. So, build your bowl with your favorite toppings and you’re good to go! Better Breakfast Protein Shakes & Smoothies Westend61 / Getty The fantastic thing about protein shakes and smoothies is the amount of nutrients like antioxidants, vitamins, and minerals you can add to one glass. Bailey’s morning protein shake normally includes fruits and veggies which can lack in many diets. “My go-to shake includes Strawberries, blueberries, and bananas. Spinach, peanut butter, almond milk, protein powder, and the occasional scoop of reds and greens,” Bailey says. Depending on what you include in your shake, the drink alone could serve as a breakfast by itself. Opting for protein, fats, and carbs is the goal. Better Breakfast Bars Elena Shashkina / Shutterstock For mornings that don’t go as planned, there are bars that are a clean, grab-and-go option. Kickstart your morning (especially when running late), with this plant-based, soft and chewy breakfast bar. With 8g of plant-based protein, BC30 probiotics to support immune health, 14g of whole grains, and 4g of prebiotic fiber, The Complete KickStart is filled with goodness to start your day off right! Building a better breakfast will build better health. All you need to do is be diligent about consuming clean, whole ingredients while swapping out the not-so-healthy ones. One breakfast at a time. The post Build a Better Breakfast With These … appeared first on Rewop. Not trying to throw shade at cereal, we’ve all enjoyed a big ole’ bowl with nice, cold milk but there […] The post Build a Better Breakfast With These … appeared first on Rewop. fitnessrewop{authorlink}https://fitnessrewop.com/2022/11/30/build-a-better-breakfast-with-these-eggcellent-tips/Rewop Fitness Advices, Workouts, Healthy and Gym

Beating Cancer Helped Michael Hende … If you’ve been to a bodybuilding show or expo over the last few years, then you’ve likely seen athletes and fans alike carrying a WOLFpak on their shoulders. These unique backpacks with patches can be placed for personalization have been a big hit and are growing in popularity at a rapid rate. In the eyes of founder Michael Henderson, they are more than something to carry items in, they’re a form of expression and unity among a large group of people with like-minded goals. The people that carry his product proudly don’t even call it a “backpack.” It is in their eyes, something different – a WOLFpak. “When they call the product by the product name, that has so much value, and I love seeing that play out because it gives me a sense of reward.” Just like each person that carries a WOLFpak has his or her own story, the name has a story all its own. Henderson once thought of himself as a lone wolf. The husband of 26 years launched his company within the last few years, but the WOLFpak mentality that he lives by came when he and his wife were in a position to take on responsibility that they hadn’t planned on taking. “At the age of 21, I had to adopt my sister. She was four years old at the time, and she was going through a similar path that I was going through at a young age, and I’d seen the outcome of that. I didn’t want her to see that be her outcome.” Even though they were college-aged, adopting his sister put both Henderson and his wife on the fast track to becoming grown-ups. He credited that as a core moment of his character becoming developed. Henderson credited that time in part for his growth both personally and in business. He was quite successful in the auto industry when that mentality got tested again in January 2019 when he received a phone call from a doctor. “The doctor called me and said he was going to deliver some news. He said ‘we don’t have hardcore evidence, but it’s highly likely that you have cancer,’” said Henderson. “When that news hits you, it shakes up your world.” Michael Henderson was diagnosed with Stage III testicular cancer. That type of cancer was rare for a 45-year-old, which he was at the time. However, he looked back with regret at ignoring the signs that could’ve led him to looking into the issues sooner. He shared a couple of signs that he hopes others will consider in the future so they won’t find themselves in a similar position. “I had groin pain, and I’d have lower back pain as soon as I would step out of a vehicle. Those are your lymph nodes that are inflamed and trying to tell you something is wrong.” The cancer had reached his lymph nodes and spread to his chest. Henderson shared that his form of cancer was similar to what Lance Armstrong had to face. The unknown that came with that was what became his biggest concern initially. “There was only one stage after that, and that’s not a good outcome. My family and my kids were the first thing that came to mind about that, and it stayed with me throughout all those weeks and months. Leaving my wife of 25 years, not watching my daughters become women, and my newborn son become a better version of me was my biggest fear and my biggest challenge.” Treatments began immediately, but he was faced with a decision. Does he share his news with those around him, or does he keep it to himself? “As a private person, I chose not to tell anyone outside of my internal family,” he said. That included his wife, two daughters, and his son. He also told a best friend, who came to be by his side. Henderson would keep working in his full-time career while going through chemotherapy treatments. Those treatments took five hours a day, and he had to undergo them five days a week. He offered a glance of how intense those treatments were that bodybuilding and fitness competitors could understand. “Imagine the last couple of days of prep when you have no energy, you can’t think, you feel sick. Now, imagine feeling that way for 12 weeks. It’s like the final days of prep combined with Covid.” Michael Henderson can make that comparison because he tested positive for Covid at one time as well. As for the treatments, he would go into the hospital for that day’s treatment at 6:30 AM, leave by 1 PM, drive in Los Angeles, California traffic for two hours to go to work, then he’d have to drive two more hours to go home. Rinse and repeat, day in and day out for almost one year. When asked about the physical changes, he credited a resolution diet. He rationalized his hair loss, which was already short, to shaving his head, and when he lost his eyebrows, his daughters and wife painted eyebrows on him in their place. When he wasn’t working and driving, and going through chemo, he would sit in a tub of hot water during the evenings telling himself “it’s only a moment, it’s not forever), get what sleep he could on the couch, and get up the next morning. There was no motivation, only self-discipline on a daily basis to push through the treatments and daily responsibilities. On the weekends, he would sleep until Monday morning when it was time to start over. He followed this approach because he didn’t want to receive sympathy from those around him. He’d rather focus on preparing himself internally and rely on that inner lone wolf mentality to get through what was ahead and make progress each day. “I was in a high-profile position with an automotive group that had ten locations. I hate to say it this way,