Fitness and MMA Blog

Ramon Queiroz is one of the most prominent bodybuilders in the Classic Physique category. He is an important challenger for the title holder, Chris Bumstead ? In November 2023, the date of the next competition, will he be able to beat his opponent and friend? In any case, here is Ramon's physique, posing, six months before the big event at Mr. Olympia . Height 5'11" Weight 213 lbs DoB 02/09/1995 Nationality Brazilian

Starting Your Fitness Journey. You're wondering how you can start your fitness routine ? Get ready to crush your goals with these 10 steps! 1. Determine your goals Figure out what you want to achieve , like losing weight, gaining muscle, improving cardio health, or increasing flexibility. Your goals will guide your workout plan. 2. Assess your fitness level Take a good look at your current fitness situation . Consider your exercise experience, flexibility, strength, and endurance. This will help you customize your plan to your needs. 3. Choose your activities Pick exercises that align with your goals and preferences. Mix it up with activities like swimming, running, weightlifting, yoga, or group fitness classes . 4. Plan your schedule Decide how often and how long you'll work out each week. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, pl

IFBB Pro Brazil 2023 Bodybuilding Competition Results The IFBB Pro Brazil 2023 bodybuilding competition was held from April 14 to 16. Here are the results in the open bodybuilding category: BEHROOZ TABANI WELLINGTON FERNANDO BAPTISTA EMIR OMERAGIC JOSEF KVETON VITOR HUGO BOFF GUSTAVO BICO ALAN RAMINO BONADIMAN YEFERSON ROMERO SULAIMAN ALTERKAIT SLAVOJ BEDNAR JEFFERSON SANTOS CLEBER REIS DA SILVA Video of the lineup and winner the iranian Bherroz Tabani who is now qualified for Mr Olympia 2023.

By winning the Arnold Classic 2023, Samson Dauda , the Nigerian bodybuilder made a very big impression. So much so that one wonders if he could not win the Mr Olympia competition next November in the flagship category, open bodybuiding. What's your bet ?

Calisthenics training is a good way to stay in shape, but also to build muscle or be more agile in your movements. Especially with this type of training, no need to go to the gym! At home or outdoors, you will be free to train wherever and whenever you want. Here are some tips from experts in the field to help you start your bodyweight routine.

Arnold Schwarzenegger's Arm Workout Program: The Classic "Pumping Iron" Session In this article, we will present Arnold Schwarzenegger's arm workout program, developed during the "Pumping Iron" era. Apply these exercises to sculpt arms worthy of one of the greatest bodybuilders of all time. 1. Warm-up Before starting, it is essential to warm up properly to prepare your muscles and joints for the effort. Take 5 to 10 minutes to perform general warm-up movements, focusing particularly on the arms and shoulders. 2. Exercises, Sets, and Repetitions Here is Arnold's classic session for training the arms, with exercises, sets, and repetitions: Super-set Biceps/Triceps: Straight Bar Curl: 4 sets of 10 repetitions. Tricep Cable Extensions: 4 sets of 10 repetitions. Super-set Biceps/Triceps: Incline Dumbbell Curl: 4 sets of 10 repetitions. Overhead Dumbbell Tricep Extension: 4 sets of 10 repetitions.

Frank Zane: A Legend in Bodybuilding Frank Zane is a former professional bodybuilder who is considered as one of the greatest bodybuilders of all time. In this article, we will take a closer look at Frank Zane's biography, his workout program, and his nutrition plan. Table of Contents Biography of Frank Zane Frank Zane's Workout Program Frank Zane's Nutrition Plan Frank Zane's Contest Achievements Biography of Frank Zane Zane was born on June 28, 1942, in Kingston, Pennsylvania. He began his bodybuilding career in the 1960s and went on to become one of the most successful bodybuilders of all time. Zane was known for his elegant and symmetrical physique, as well as his exceptional muscular definition. He won the Mr. America title in 1968, the Mr. Universe title in 1968, 1970, and 1972, and the Mr. Olympia title three years in a row, from 1977 to 1979 .  Zane's training style was unique, focusing on high repetitions and low weights

Homemade 600-Calorie Protein Shake Recipe Preparing a 600-calorie homemade protein shake is both simple and delicious. This recipe is perfect for active people looking to increase their protein and calorie intake. In this article, we'll give you the recipe for a homemade protein shake made with protein powder , milk , bananas (or other fruits), oats , honey , and other tasty ingredients. Ingredients Protein powder : 30 g (1 serving) Milk : 250 ml (preferably skim or semi-skim) Banana : 1 (or other fruit of your choice) Oats : 50 g Honey : 1 tablespoon Peanut butter : 1 tablespoon Chia seeds : 1 tablespoon Instructions Follow these simple steps to make your 600-calorie homemade protein shake: Start by peeling the banana and cutting it into pieces. If you choose another fruit, make sure to wash it well and cut it into pieces. Put all the ingredients in the blender: protein powder, milk, banana, oats, honey,

Mark your calendars and get ready for the most anticipated bodybuilding event of the year: the Mr. Olympia 2023 competition! The event will take place from Thursday, November 2nd to Sunday, November 5th, 2023 at the renowned Orange County Convention Center in Florida . This prestigious event will bring together the best bodybuilders from around the world to compete for the coveted title of Mr. Olympia. Qualified Bodybuilders in the Open Division As of now, several elite bodybuilders have qualified for the Open Division, and the competition is expected to be fierce. Here's a list of the current contenders: Brett Wilkin (USA) Hadi Choopan (Iran) Derek Lunsford (USA) Nick Walker (USA) Brandon Curry (USA) Mamdouh Elssbiay (Egypt) Samson Dauda (United Kingdom) Event Highlights The Mr. Olympia 2023 competition will feature several exciting events over the four days, including the pre-judging, finals, and various fan experiences. Attendees will

A Week Training Program for Hypertrophy - Train Like Simeon Panda In this blog post, we'll be taking a closer look at a 5-day workout program with the goal of hypertrophy, inspired by fitness model Simeon Panda. This program includes five intense weight training sessions and two rest days each week. Table of Contents Day 1: Chest and Triceps Day 2: Back and Biceps Day 3: Rest Day Day 4: Legs Day 5: Shoulders and Abs Day 6 & 7: Rest Days Day 1: Chest and Triceps Bench Press - 4 sets of 8-12 reps Incline Dumbbell Press - 4 sets of 8-12 reps Cable Flyes - 3 sets of 10-15 reps Dips - 3 sets of 10-15 reps Skull Crushers - 3 sets of 8-12 reps Triceps Pushdown - 3 sets of 10-15 reps Day 2: Back and Biceps Deadlift - 4 sets of 6-8 reps Weighted Pull-ups - 4 sets of 8-12 reps Barbell Rows - 4 sets of 8-12 reps Seated Cable Rows - 3 sets of 10-15 reps Barbell Curls - 3 sets of 8-12 r

How to be fit after 40? When I compare myself ten years ago, there is no photo! So much so that I ask myself what happened? As I approach 50, I realize more and more how important it is to stay in shape, to continue practicing fitness. So obviously, I don't train at nearly fifty like I did at twenty or thirty. Much more body weight, Pilates and yoga. I'm also aware that the secret, as in the past, lies in nutrition. The older you get, the more important it is to watch what you eat. Yes, I am what I eat, what goes into my body. Over the years, I have become a big believer in intermittent fasting. It is for me the best way to maintain my weight, and especially not to gain too much fat.