You need a professional approach to achieve great success in life, especially in bodybuilding. Athletes use their mindset to stay on the straight and narrow so they can arrive at their goal as efficiently as possible. None of this is by chance. It's all by design. John Jewett explains the importance of an Olympian mindset and how it can get you to the top of the game.
As athletes, we evolve as the years go on. Whether it's diet, training, our look, or all of the above, we progress forward and change as needed. Things that worked back in the day may now not apply to our present circumstances. Chris Tuttle has adjusted his training since he started. Here's how.
Stop doing cardio and you will never lose your gains—this answer seems like the obvious one, right? It’s commonly thought that in concurrent training—the combined training of aerobic and resistance training—endurance training creates some interference that can limit hypertrophy signaling. As a result, bodybuilders all around have been trying to limit cardio to prevent muscle gains from slipping away, but if implemented correctly, cardio won't steal your gains. From a bodybuilding standpoint, cardio must happen sometimes to create the energy deficit possible to get stage lean. From an off-season perspective, there is some merit to continuing cardio for general health reasons, such as aiding sleep and stress management, and allowing those squats to wear out your quads before wearing out your lungs. I am going to cover how to implement cardio with the least impact to strength and hypertrophy gains.
Bodybuilding is as much internal as it is external. Yes, it is the goal to look as big and ripped as possible but the idea of health is also a factor. The types of food you choose to put in your body can have a positive or negative effect on how the inner workings operate. It comes down to what you choose to fork into your mouth. Chris Tuttle, Registered Dietitian, dives deeper on the subject.
In the fitness world, people rely heavily on calorie free foods and products. They want to enjoy all the yummy sweet and savory foods but limit all the calories. Zero calorie foods are also a go-to for many in order to satisfy cravings. I hate to break the myth here, but zero calories on a food label does not mean it truly is zero calories. Although the amounts consumed for some foods might not add up to be significant, that is not always the case. The biggest issue is that it is easy to abuse zero calorie food items when food focus is so high on test prep. If you are dieting on 1500 calories, you can easily rack up an extra 150 calories for the food items you thought were zero calorie. Now you just bumped your calorie intake up 10%; that can be the difference between getting that last bit of body fat off or not. Let’s look over some common zero calorie foods.
While maintaining good mental health has always been important for our overall wellbeing, it's more relevant now than ever due to current events derailing many of our normal routines. There are many strategies that we can employ to help ourselves keep our heads "screwed on straight." Evan Centopani, one of Animal's most grounded and logical athletes, highlights some ways we can make sure our brains and thought processes are operating optimally.
Not too many people can say they’ve placed second twice at Mr. Olympia. Derek Lunsford can. But in true champion form, these runner up spots are not enough for him. He’s after the gold. To come up short two years in a row is a hard pill to swallow, but those that are destined for greatness are the best at looking introspectively and making adjustments, both physically and mentally. Derek catches us up on the changes he’s made going into the 2020 Olympia with plans to nail this one down.
As the gyms begin to open and we head back in, there are some precautions people should take if they have only been doing bodyweight exercises or haven't been doing anything at all. John Jewett explains how to properly reintegrate into the gym scene.
Preparation is fundamental to anyone hoping to attain their physique related goals. The word “prep” has become so overused that it’s actually easy to forget that it is short for preparation. Take food prep and contest prep, for example. We set aside time to prepare food in advance. Why? Efficiency is part of it, but it’s mainly so that we can repeat day after day of proper eating with no missed or imperfect meals. The entire concept of contest preparation is based on having what you need come the day of the show: a dialed in, competitive physique. Ultimately, preparation is about having what you need when you need it.
John, I am writing this to guide you in a very uncertain time in your life. As the decade older version of you, I have gained knowledge that will really help you move forward in exactly what you want to do. You just graduated with your bachelor’s. Well done! At the end of this degree you finally gained some confidence in your academic ability. Your collegiate powerlifting journey was a great feat as well and, now that it’s coming to an end, bodybuilding has piqued your interest. I know you have lots of questions about what to do for a career—should you continue your education and how can you become a bodybuilder? I am going to guide you through this.