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The human body operates efficiently when it consistently receives energy from carbohydrates, fats, and proteins through the diet. That’s why regular meals and evenly spaced snacks throughout the day are essential to provide the body with the necessary nutrients for optimal functioning. This sustained energy intake enables you to engage in various daily tasks actively. However, the demands of daily life present challenges in following fixed mealtimes, and there are days when you might even skip a meal.

While a strict meal and snack schedule is not necessary, maintaining a consistent eating pattern throughout the day can offer benefits. Ideally, people rely on hunger cues and the body’s signals to determine when to eat. However, if eating patterns have been irregular or if one has become accustomed to skipping meals, hunger cues may not be reliable initially.

Beyond merely consuming food, the timing of your meals profoundly influences various aspects of your well-being. This article will explore the timing of the three main meals of the day, breakfast, lunch, and dinner, emphasising the potential advantages of following consistent meal timings.

The Benefits of Regular Meal Timings

People are leading increasingly hectic lives, resulting in disorganised daily schedules and giving rise to various lifestyle-related ailments. Irregular meal timings and an increase in the consumption of unhealthy, processed foods adversely impact digestion and disrupt the body’s metabolism cycle. It, in turn, contributes to issues like obesity and heart problems. Therefore, adopting consistent and balanced meal patterns is not only necessary but also beneficial for several reasons, including:

Manage Blood Sugar Levels

For people with diabetes, maintaining stable blood sugar levels is a primary goal. Establishing a daily routine for meals and insulin intake significantly reduces the likelihood of blood sugar fluctuations. However, prolonged gaps between meals can lead to noticeable dips in blood sugar levels.

Skipping meals and lacking meal structure can disrupt the balance between food intake and medication, leading to poorly controlled blood glucose levels. Eating at regular intervals ensures that carbohydrates are distributed evenly throughout the day, contributing to better blood glucose control. 

The timing of meals for people with diabetes should be personalised, taking into account factors such as age, gender, living situation, work hours, medication, and more. HealthifyMe acknowledges this need and provides access to certified nutritionists who offer tailored recommendations based on a thorough assessment of individual health goals and nutritional requirements.

Maintain Circadian Rhythms

Consistent meal schedules go beyond managing blood sugar fluctuations. The right nutrients, a proper sleep cycle, and disciplined meal timings all contribute to the body’s cyclic rhythm. Aligning your eating patterns with your circadian rhythms, the body’s internal clock regulating wakefulness and sleep, has automatic health benefits. For example, a study shows that scheduled meals synchronise peripheral circadian rhythms, which could benefit people with circadian rhythm disorders.

Allows Ideal Gap Between Meals

Typically, the body takes 3-4 hours to digest a meal properly. Therefore, you need to consume meals every 3 to 4 hours to optimise digestion. It can also prevent overeating, reducing the risk of bloating or indigestion. Additionally, combining scheduled eating with meal planning supports a balanced diet and ensures optimal metabolism throughout the day. Scheduling your meals and snacks, coupled with adopting a healthy diet, can optimise your digestive health and prevent the onset of cardiovascular disease, type 2 diabetes, and obesity.

The Best Time to Eat Your Meals

Planning meals with the right balance of nutrients can contribute to good health, provided you consume those meals at the appropriate times. Some people have breakfast at 8 am, while others regularly have their first meal well into the noon. The question arises: which time is right? As it turns out, the right mealtime schedule is not a one-size-fits-all approach. 

Different people have varying approaches to eating, and the meal plan that suits you may not be suitable for another (and vice versa). Moreover, genetics also play a role in how the body regulates circadian rhythms, which interact with mealtimes. Therefore, discovering the best mealtimes for you may require some trial and error. 

Since there is no universally optimal mealtime schedule, consider the following approach to see if it works for you.

Breakfast

It’s advisable to consume breakfast within 1-2 hours of waking up in the morning. This action breaks your overnight fast and supplies your body with the necessary fuel to kickstart the day. When you start a day filled with activities like work meetings or morning workouts without providing fuel, your body operates in a fasting state. It can lead to increased feelings of tiredness or reduced energy. Furthermore, the body may compensate by triggering heightened cravings later in the day. Therefore, it’s crucial to aim for some form of nourishment, even if it’s a small portion, in the morning.

Lunch

After the initial morning meal, people often feel the need to eat again every 4-5 hours. For example, if you ate breakfast at 8 am, eat lunch between 12 pm and 1 pm. The hunger cues at lunchtime depend on what you had for breakfast and how balanced it was. 

Lunchtime also requires a substantial energy boost to maintain an active metabolism for the following hours of the day. Therefore, it’s advisable to focus on lean proteins like chicken and fish or plant-based options such as lentils and chickpeas, combined with complex carbs, healthy fats from avocados or olive oil, and fibre-rich vegetables and whole grains.

Delaying lunch, especially when busy or occupied with other tasks, can be tempting. However, waiting until late afternoon may lead to overeating or choosing less healthy options. Suppose you had breakfast at 8 am; you might experience intense hunger by the time you sit down for a late afternoon lunch. In such a state, if a plate of fries or chips is placed in front of you, you may be tempted to consume the entire plate.

Dinner

A good rule of thumb is to avoid going more than three to four hours without eating. Suppose you have lunch around noon. In that case, it’s advisable to have a snack around 4 pm and dinner between 6 and 7 pm. 

Some people find an earlier dinnertime beneficial. For instance, if you are prone to acid reflux or heartburn after eating, an earlier dinnertime may be better. Additionally, people with type 2 diabetes may benefit from an earlier dinnertime, as later dinners can contribute to blood glucose complications. Moreover, experts recommend waiting three to four hours after having dinner before going to sleep.

Snacks

One of the common reasons for overeating at dinner is not eating enough earlier in the day. Maintain a consistent schedule for dinner, ensuring there is no more than a four to five-hour gap between lunch and dinner. For some individuals, incorporating a snack between lunch and dinner might be necessary. 

The optimal times for snacking are 10-11 am, 3-4 pm, and 8:30-9 pm. Consider having a snack whenever you go more than four hours between meals or after engaging in intense exercise. 

The choice of your snack is also crucial, as not all snacks are equal. Opt for snacks that are rich in fibre and protein, as this combination will keep you feeling satisfied for a longer duration. It’s also essential to practise mindful eating, even during snacking.

How to Time Meals for Pre- and Post-Workout Nutrition

The optimal times to eat before and after a workout vary based on the type of exercise you intend to engage in. High-intensity workouts or intense cardio sessions may require more precise meal timing, whereas activities like walking or yoga offer greater flexibility.

In terms of pre-workout meals, consuming food an hour or two before exercising helps provide fuel for your muscles. It’s crucial to allow enough time for your meal to begin digesting before starting any high-intensity activities. 

As for post-workout meals, eating within 2 hours of completing a session can aid in replenishing energy and electrolytes and repairing any muscle protein damage incurred during exercise. In other words, you should experiment and determine the time frame that works best for your body.

HealthifyMe Suggestion

Here are some tips to help you plan meals and stick to meal timings. Create a Meal Schedule: Set specific times for breakfast, lunch, dinner, and any snacks in between. Consistency helps regulate your body’s hunger cues. Plan Ahead: Take time to plan your meals for the week, including snacks. This reduces the likelihood of spontaneous, unhealthy choices. Balance Your Plate: Aim for a balanced meal with a mix of carbohydrates, protein, healthy fats, and vegetables. This helps keep you satisfied and provides essential nutrients. Meal Prep: Spend some time prepping ingredients or meals in advance to save time during busy weekdays. Be Flexible: While it’s good to have a plan, be flexible and forgiving if things don’t always go as planned. Adapt and adjust as needed.

The Final Word

Beyond the basic act of consuming food, the timing of meals significantly influences overall well-being. Amidst today’s fast-paced lifestyles, irregular meal patterns and unhealthy food choices contribute to various lifestyle-related issues. Thus, adopting consistent and balanced meal patterns becomes crucial for managing blood sugar levels, maintaining circadian rhythms, and allowing an ideal gap between meals.

Combining scheduled eating with meal planning ensures a stable energy source and optimal metabolism throughout the day. However, the best time to eat varies among individuals, and there’s no one-size-fits-all approach. By considering factors like personal preferences, genetics, health, and lifestyle, you can create a mealtime schedule that promotes overall health and well-being.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Research Sources

Meal Timing, Meal Frequency and Metabolic Syndrome

When to Eat: The Importance of Eating Patterns in Health and Disease

Meal Timing Regulates the Human Circadian System

Timing of Breakfast, Lunch, and Dinner. Effects on Obesity and Metabolic Risk

Frequently Asked Questions (FAQs)

NordicTrack has consistently made some of the best treadmills on the market, so of course we got our hands on the EXP 10i, one of the most compact treadmills NordicTrack offers. Updated from the EXP 7i, this treadmill provides a 2.75 CHP motor which powers up to 12 percent incline and 10 miles per hour max speed. We’ve tried and tested over 40 of the most popular treadmills and took note of how this machine stacked up against the competition for this NordicTrack EXP 10i review.

Our team here at BarBend is filled with certified personal trainers, former D1 athletes, and marathon racers who rated the treadmills they tested on a scale of 1 (not great) to 5 (we love it) across categories such as adjustability, workout experience, portability, and more. With iFIT streaming capabilities and a compact footprint, runners and walkers looking for interactive programming won’t have to compromise on floor space. Coming in at a mid-level price of $1,599, we think the EXP 10i would be a great treadmill for beginners or joggers just getting back into a routine after some time away. 

Main Takeaways

• With a 12-percent incline and a max speed of 10 miles per hour, you are covered for walking, hiking, jogging, or running.
• Integration with the iFIT fitness app gives you access to thousands of live and on-demand classes on its 10-inch HD touchscreen. 
• The 55-inch running deck may be too short for taller runners or those with longer gaits.

NordicTrack EXP 10i Treadmill Highlights

• Price: $1,599
• Max Speed: 10mph
• Max Incline: 0%-12%
• Dimensions: 59.7″ H x 70.8″ L x 34.9″ W
• Weight: 230lbs
• Roller Size: 1.9”
• Weight Capacity: 300lbs
• Warranty: 10-year frame, 2-years parts, 1-year labor

High-end treadmills with tech gadgets and gizmos often come with footprints not suitable for apartment dwellers or those lacking a spare room. NordicTrack took this to heart, developing their EXP series with compact profiles and folding capabilities. Our team appreciated the workout experience, footprint, and incline capabilities of this $1,599 treadmill, which is a more compact version of NordicTrack treadmills like the NordicTrack Commercial 1750 ($2,299) and NordicTrack Commercial 1250 ($1,599). 

Our BarBend tester Jake Herod testing out the EXP 7i, which has a nearly identical build.

The 2.75 CHP motor can power your training intensity up to a 12-percent incline and a top speed of 10 miles per hour. When assessing the best treadmills for running for BarBend, certified personal trainer Amanda Capritto noted that this motor size can support high-intensity workouts. “[Look for] a 2.75 to 4.0 CHP for running and sprinting, and a 2.5 CHP or higher for jogging,” she said. 

If you’re looking for dynamic programming that immerses you in scenic locales with hands-free adjustments to speed and incline, the NordicTrack EXP 10i’s iFIT integration provides. We’re huge iFIT fans here at Barbend, and the 10-inch HD touchscreen gives you access to travel the world with your trainer as they lead you through a workout. 

iFIT programming is often seen with higher-end treadmills which come with larger footprints and higher costs. However, the EXP 10i is NordicTrack’s most compact treadmill at just over 17 square feet. 

With a 70-inch length, the EXP 10i is about 10 inches shorter than the NordicTrack 1750 and 8.5 inches shorter than the NordicTrack 1250. However, this compact profile comes at a cost. “For running, and especially sprinting, you’ll want a deck of 20 inches wide by 60 inches long,’ says Capritto. The 55-inch running deck falls short, making this treadmill a tough recommendation for taller runners or those with longer strides. For those of average height, however, 55 inches should be able to support your gait.

Pros

• iFIT integrated programming gives users access to thousands of scenic on-demand classes for walking, running, hiking, and more.
• The 12-percent incline and max speed of 10 miles per hour provide plenty of variety and challenge for walkers and runners alike. 
• EasyLift offers hydraulic-assisted lifting and lowering when you want to open or fold up your treadmill.

Cons

• iFIT has a $39 monthly membership fee after a one-month free trial.
• The 55-inch running deck may be too short for taller runners or those with longer strides. 
• The powerful 2.75 CHP motor isn’t terribly quiet, according to our tester, and adjusting the incline made even more noise.

Training With the NordicTrack EXP 10i Treadmill

The 12-percent incline and max speed of 10 miles per hour allow users to jog, run, walk, and hike at a variety of intensities. A workout fan, Bluetooth connectivity, and water bottle holders also provide users with the amenities they need to focus on their pace. Plus, with iFIT-integrated training, you can access cardio, strength, and mobility classes on the 10-inch HD screen.

Heavy duty wheels on the NordicTrack EXP series treadmills.

However, more advanced runners may take issue with the 55-inch running deck, the 2.75 CHP motor, and the 1.9-inch rollers, which are 0.35 inches smaller than the 2.25 to 2.5-inch rollers we recommend for running treadmills. 

[Related: The 8 Best High-End Treadmills]

iFIT Programming

One of our favorite aspects of this treadmill is its compatibility with iFIT programming. The $39 per month iFIT subscription gives you access to more than 17,000 fitness classes that pair trainer-led instruction with scenic and immersive backdrops. You’ll also be able to create your own routes with the treadmill’s Google Maps integration. 

Kate Meier, Barbend editorial member and certified personal trainer, loved the SmartAdjust feature offered by iFIT. Instead of noodling around on the center console, the EXP 10i can automatically adjust your speed and incline based on the demands of your class or scenic ride. 

Meier noted, “I was taking a class where the trainer went uphill, and my treadmill’s auto-adjust feature upped the incline and slowed my speed so I felt like I was there, climbing the hill with them.” Dynamic programming scored a 5 out of 5.

Jake Harod jogging on a NordicTrack EXP series treadmill.

It’s worth noting this treadmill has no pre-loaded programming, so without iFIT, you’ll only be able to use the treadmill in manual mode. However, there is a media holder where you can prop up a phone and tablet to catch up on your true crime docs while you work out.

Incline Capabilities 

The 12-percent incline on the NordicTrack EXP 10i holds its own against some of the best incline treadmills, which tend to reach pitches between 12 to 15 percent. 

“People training for outdoor events with hills and natural inclines can benefit from incline treadmills, as can anyone who wants to build stamina and muscular endurance in the legs,” notes certified personal trainer Amanda Capritto. 

We did, however, find the motor to be touch noisy during runs. “I was surprised at how loud it was when I would change incline or speed,” said our tester, a certified personal trainer. “Also, the motor took longer to make those adjustments than what I’ve experienced with other, higher-end treadmills from NordicTrack.” Regardless, workout experience scored a 4 out of 5 with our tester.

Console

Moving on a treadmill isn’t always conducive to navigating complicated display consoles, but the EXP 10i provides an intuitive design. Speed and incline settings can be toggled with just one touch, or you can opt to make micro-adjustments in the form of half increments to create the exact training intensity you want. We also appreciated the flat surface of the console, which made wiping down our sweaty paw prints that much easier.

The 10-inch HD touchscreen — 3 inches larger than the touchscreen display on the EXP 7i — provides typical training metrics like calories burned, elapsed time, speed, and distance. You’ll also be able to tilt the screen should you need to adjust for a more ergonomic eye-line to watch iFIT’s programming both when on the machine or when taking strength or yoga classes like off to the side. Tech capabilities scored a 4.5 out of 5.

The touchscreen on a NordicTrack EXP series treadmill.

Although this treadmill doesn’t come with heart rate sensors, it is compatible with external heart rate monitors like the SmartBeat, which utilizes ActivePulse technology that can control your speed and incline to maintain an optimal heart-rate zone. SmartBeat is worn around your upper arm and syncs your data with iFIT. NordicTrack sells this device for $99.

Belt Deck

The EXP 10i brings an impressively compact package to consumers, but with that smaller footprint comes a smaller running surface. The 20-inch by 55-inch running deck will likely be fine for the average runner, but taller athletes and those with longer strides will want to try out a 55-inch deck at their local gym before setting one up in their home. 

Our tester didn’t have an issue with the deck length. In fact, they had a very cozy experience. “The Runners Flex cushioning provided noticeable shock absorption, which provides a bit of comfort and can help reduce the impact on your joints,” they noted. Other NordicTrack treadmills with Runners Flex technology have even made it on our list of the best cushioned treadmills.

What to Consider Before Buying the NordicTrack EXP 10i Treadmill

There are dozens of factors to consider when shopping for a treadmill. As you peruse the internet, keep in mind your budget, what sort of training modality you’ll use your treadmill for, and the amount of floor space you have available.

Price

The NordicTrack EXP 10i comes out to $1,599. This is a relatively affordable price point for a treadmill with a 12-percent incline, a max speed of 10 miles per hour, and a 10-inch HD touchscreen capable of streaming iFIT classes. Plus, it’s one of the cheapest NordicTrack treadmills on the market by about $700 to $2,900. However, you’ll also want to factor in the monthly $39 subscription fee for iFIT membership. 

You’ll get to try out iFIT free of charge for one month, and after that, you’ll have the option to cancel or subscribe for $39 a month, $396 a year, $699 for two years, or $899 for three years. Paying for longer memberships saves you some cash compared to paying a monthly fee — saving you $72 for a year subscription, $237 for a two-year subscription, and $505 for a three-year subscription.

Footprint and Foldability

The EXP 10i measures 70.8 inches long by 34.9 inches wide by 59.7 inches tall. That’s about 17 square feet, which is roughly 5 square feet smaller than the average high-end treadmill. This is a folding treadmill — a neat feature you don’t often see on treadmills with screens — and it shrinks from 70.8 inches to 39 inches when folded. 

[Related: The 8 Best Folding Treadmills of 2024 (Expert Tested)]

Jake is shown using the assisted lowering ability in these NordicTrack EXP series treadmills.

With those dimensions in hand, certified personal trainer Amanda Capritto recommends you measure — nay, “triple-measure” — your home gym to ensure you’ll have plenty of space for it among your dumbbells and resistance bands.

Fitness Goals

Are you looking for a machine to support runs and HIIT workouts? Or do you want a treadmill that can help you stay active with some brisk walks and jogs? The EXP 10i can support both, but advanced runners may be disappointed by the treadmill’s max speed of 10 miles per hour, which comes out to about a 6-minute mile pace. Serious sprinters may want a treadmill that can reach speeds of 12 miles per hour. 

NordicTrack EXP 10i Treadmill Vs. The Competition

There are countless options on the market, so we drew up a comparison chart to help you get a sense of how the EXP 10i stacks up to the competition. 

When comparing the NordicTrack EXP 10i’s specs to similar products, we find that the main draw is the footprint. The machine is both shorter (or comparable) in height, length, and width than the Horizon 7.4 AT, ProForm Pro 2000, Sole F63, and NordicTrack Commercial 1250. On average, users will save 7 inches in length, one inch in width, and 6 inches in height when opting for the EXP 10i over the competition.

The EXP 10i’s 10-inch touch screen is average for iFIT-compatible machines at this price point, but larger and more advanced than the LCD screens that come with the Horizon 7.0 AT and the Sole F63. 

Where the EXP 10i gets left in the dust is with its 10-miles-per-hour max speed — every other treadmill can reach speeds of 12 miles per hour. However, 10 miles per hour provides access to a 6-minute-mile pace, so we think the average consumer will find that suitable for their training.

Places to Buy the NordicTrack EXP 10i

You can buy the NordicTrack EXP 10i directly from the NordicTrack website, as well as online retailers like Dick’s Sporting Goods, Lowe’s, Target, Bed Bath & Beyond, and Walmart.

Warranty

NordicTrack provides a 10-year warranty on the frame and motor, a 2-year warranty on parts, and a 1-year labor warranty. You can also purchase a 3-year extended warranty for about $180, extending the parts warranty to 5 years and the labor warranty to 4 years. For $260, there’s a Maintenance Plan that includes a 10-year frame warranty, 3 years parts, and 3 years labor. 

Company Information

NordicTrack was founded in 1975 in Chaska Minnesota by Edward and Florence Pauls after Edward invented the NordicTrack ski machine in their garage.  Over the last 49 years, NordicTrack has become a leader in the fitness equipment space, producing some of the best ellipticals, exercise bikes, rowing machines, and more. Should you need to reach customer support, you can call 1-888-308-9616.

Final Words

The NordicTrack EXP 10i provides a connected entry-level machine for the cardio enthusiast’s home gym, with a noteworthy 12-percent incline, 2.75 CHP motor, compact footprint, and iFIT streaming capabilities. The 55-inch deck and max speed of 10 miles per hour, while below the standard we like to see on running treadmills, were still sufficient enough to help our testers work up a sweat. 

Jake is shown lifting a NordicTrack EXP series treadmill.

If you’re new to running or trying to get back into treadmill workouts after some time away, we think the NordicTrack EXP 10i is right for you. Its sturdy build and cushioned belt should offer a bit of comfort, while its access to iFIT workouts can help provide motivation and structure. As one of NordicTrack’s most compact treadmills, it’ll also be a better fit for apartment dwellers or those in small spaces. However, if you’re a serious runner who’s looking for larger incline and speed capabilities, you may want to look elsewhere.

FAQs

The 2024 CrossFit Open is fast approaching. While the details for each of the three workouts that comprise the Open won’t be announced until their respective live announcements on the CrossFit Games YouTube channel, the elite athletes that will tackle the Open workouts first are raising the anticipation.

Workout 24.1 will feature Jeffrey Adler, Brent Fikowski, Alex Gazan, and Alexis Raptis on Feb. 29, 2024. One week later, on March 7, 2024, workout 24.2 will feature the head-to-head clash of two-time Fittest Man on Earth® Justin Medeiros and four-time CrossFit Games athlete Colten Mertens.

View this post on Instagram

A post shared by CrossFit Games (@crossfitgames)

[Related: TYR Sport and CrossFit Games Athlete Dani Speegle Release Limited Edition CXT-1 Trainer]

Justin Medeiros

Medeiros made his CrossFit Games debut in 2020 and has had a remarkable career thus far. His four Games appearances comprise three podium finishes, including back-to-back wins in 2021 and 2022.

Medeiros’ career-best Open finish worldwide was third place in 2022. His average Open rank since 2019 is 51.5 — a mark of consistency. After a 13th-place finish at the 2023 CrossFit Games — the lowest rank of his Games career — Medeiros is expected to return with a renewed fire in 2024.

Colten Mertens

Mertens made his CrossFit Games debut in 2018, ranking 19th overall. He has competed at the Games every year since 2021, ranking 31st in 2021, 32nd in 2022, and a career-best 18th in 2023.

Mertens has competed in the Open every year since 2017 and has steadily improved his worldwide rank each year. From 2017 to 2023, he progressed his worldwide Open rank year-over-year from 5,923rd to 434th to 403rd to 108th to 18th to fourth to third. If Mertens can continue this progression, he should be a favorite to return to the Games in 2024 and challenge for a top 10 rank.

More CrossFit Content

• Haley Adams Will Compete in the 2024 CrossFit Season
• “I’m So Excited” — Inside the 2024 Adaptive CrossFit Season With WheelWOD’s Kevin Ogar
• YouTuber Will Tennyson Learns the Clean & Jerk the Hard Way From CrossFit Games Champion Mat Fraser

Feature image: @crossfitgames on Instagram

The post CrossFit Open Workout 24.2 Will Feature Justin Medeiros Vs. Colten Mertens appeared first on BarBend.

The International Powerlifting Federation (IPF) raw total world record in the 83-kilogram class has fallen. On Feb. 10, 2024, Delaney Wallace was one of 12 male athletes who competed at the 2024 Sheffield Powerlifting Championships in Sheffield, UK.

Competing against athletes of various weight classes, Wallace’s goal was to score as high a percentage of his weight class’s world record to top the Sheffield leaderboard. Ultimately, three male athletes shattered their weight class’s IPF raw world record, one of which was Wallace, who exceeded Russel Orhii‘s previous world record by 1.5 kilograms.

Below is Wallace‘s full eight-for-nine performance that comprised his new IPF total world record of 842.5 kilograms:

2024 Sheffield Powerlifting Championships Results — Delaney Wallace, 83KG

Wallace weighed in officially at 82.7 kilograms. The weights below are in kilograms:

• Squat
  • 282.5
  • 297.5
  • 305
• Bench Press
  • 192.5
  • 202.5
  • 207.5
• Deadlift
  • 310
  • 330
  • 335
• Total — 842.5 kilograms — IPF Raw World Record

[Related: Taylor Atwood’s “World Champion Mindset” When Lifting Heavy In Training]

View this post on Instagram

A post shared by Delaney Wallace (@dlaneywallace)

[Related: Wascar Carpio (59KG) Raw Deadlifts 273 Kilograms in Prep for 2024 Powerlifting America Raw Nationals]

The men’s 83-kilogram class is among the most stacked in professional powerlifting. Wallace’s new IPF total world record is a monumental feat, as Orhii has been a dominant force in the division on the IPF stage for years. Wallace scored a £5,000 award for eclipsing the IPF world record.

Wallace also won £7,500 for his overall bronze medal finish. Despite breaking the IPF total world record in the 83-kilogram class, Wallace broke it by a smaller percentage than Gustav Hedlund and Jonathan Cayco, both 93-kilogram lifters, who broke their class’s IPF total world record.

2024 Sheffield Championships Results Women

1. Agata Sitko (69KG) — 600 Kilograms, 109.3%
2. Prescillia Bavoil (69KG) — 585 Kilograms, 106.6%
3. Carola Garra (69KG) — 582.5 Kilograms, 106.1%
4. Evie Corrigan (52KG) — 481 Kilograms, 103.2%
5. Brittany Schlater (+84KG) — 710 Kilograms, 102.4%
6. Sonita Kyen Muluh (+84KG) — 708 Kilograms, 102.1%
7. Karlina Tongotea (76KG) — 610.5 Kilograms, 101.8%
8. Jade Jacob (57KG) — 519.5 Kilograms, 101.4%
9. Natalie Richards (57KG) — 516.5 Kilograms, 100.8%
10. Tiffany Chapon (47KG) — 431.5 Kilograms, 100.7%
11. Amanda Lawrence (84KG) — 647 Kilograms, 100.3%
12. Noemie Allabert (52KG) — 447.5 Kilograms, 97.3%

Men

1. Gustav Hedlund (93KG) — 895 Kilograms, 100.8% 
2. Jonathan Cayco (93KG) — 890.5 Kilograms, 100.6%
3. Delaney Wallace (83KG) — 842.5 Kilograms, 100.2%
4. Gavin Adin (93KG) — 887 Kilograms, 99.9%
5. Panagiotis Tarinidis (66KG) — 702.5 Kilograms, 98.9%
6. Timothy Monigatti (74KG) — 789.5 Kilograms, 98.7%
7. Carlos Petterson-Grifith (93KG) — 875 Kilograms, 98.5%
8. Anatolii Novopismennyi (105KG) — 925.5 Kilograms, 98.5%
9. Carl Johansson (74KG) — 785.5 Kilograms, 98.2%
10. Kyota Ushiyama (66KG) — 690 Kilograms, 97.1%
11. Jesus Olivares (+120KG) —1,152.5 Kilograms, 96.6%
12. Tony Cliffe (120KG) — 925 Kilograms, 94.5% 

Looking outside the IPF, the all-time world record total in the 83-kilogram class is significantly heavier. Per Open Powerlifting, the current all-time raw total world record belongs to Jawon Garrison, who achieved 915.5 kilograms at the 2023 WRPF The American Pro 2.

More Powerlifting News

• How to Train Powerlifting Once Per Week (And Make it Count)
• 2024 Paris Paralympic Games Medals Revealed
• Zahir Khudayarov Squats 460KG for a Double in Wraps

Featured image: @dlaneywallace on Instagram

The post Delaney Wallace (83KG) Sets IPF Raw Total World Record of 842.5 Kilograms at 2024 Sheffield Championships appeared first on BarBend.

Taylor Atwood has dominated the 74-kilogram class in the International Powerlifting Federation (IPF) for years. A three-time world champion, Atwood set the squat and total world records at the 2019 IPF Classic World Championships (CWC).

At the 2021 United States Powerlifting (USAPL) Raw Nationals, Atwood posted a historic performance that included a 303-kilogram (668-pound) squat and a 340.5-kilogram deadlift for an 838.5-kilogram (1,849-pound) total to top the IPF rankings with 123.42 GL points*.

Since then, Atwood has been hard at work in the gym, focused on regaining his position atop the pack with a “World Champion mindset.” On Jan. 31, 2024, Atwood took to his YouTube channel to share what constitutes a “World Champion mindset,” and chatted with world-champion French team members about their mindsets before a heavy lift:

*The GL point formula is an attempt to compare the achievements of lifters of different body weights.

Atwood talked first to 66-kilogram world champion, Panagiotis Tarinidis amidst a group training session with members of Team France. Tarinidis expressed the feeling of being surrounded by greatness when training amongst such an accomplished team. That spurred him on to be part of that greatness and manifest his potential.

Two-time world champion Lya Bavoil was in the midst of a monster squat session of eight sets of two repetitions at 190 kilograms (419 pounds). Her motivation rises to meet the harder challenges:

The more I am challenged physically, the easier it is mentally.

Counterintuitively, Bavoil said that often, each set seems easier than the last as she fine-tunes her mental approach.

The third world champion that Atwood chatted to was Tiffany Chapon. Chapon, still a Junior, has been Open world champion three times and holds the Open world records in the 47-kilogram class in the squat, bench press, and total. Chapon shared that she visualizes the lift, knowing she is capable of it.

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A post shared by Taylor Atwood (@t_atwood)

Bavoil, Tarinidis, and Chapon will all compete at the 2024 Sheffield Powerlifting Championships in the UK. Tune into SBD Apparel’s YouTube channel on Feb. 10, 2024, to see how their varying mindsets help them in competition.

Atwood is preparing for Powerlifting America (PA) Raw Nationals in Reno, NV, on March 15, 2024. There, he will face off against Austin Perkins for the first time since 2021. Atwood was victorious in that encounter but Perkins has performed extraordinary strength feats in training since.

Featured image: @t_atwood on Instagram

The post Taylor Atwood’s “World Champion Mindset” When Lifting Heavy In Training appeared first on BarBend.

Australian social media sensation Tom Haviland stands at a colossal 6’8″ and is working toward a body weight of 400 pounds while maintaining a visible six-pack. Unlike his contemporaries, Haviland avoids the limelight, training at his home gym and outdoors without putting his face on camera.

Haviland’s training videos received the attention of podcaster Joe Rogan, who argued that Haviland might be the strongest man in the world. Haviland has trained with the 12-time Australia’s Strongest Man champion Derek Boyer but has never competed in a pro strongman contest.

On Jan. 30, 2024, the reigning World’s Strongest Man (WSM) champion Mitchell Hooper published a video on his YouTube channel wherein he compared Haviland’s best lifts to his own to determine if Haviland could outperform him if Haviland competed at the 2024 WSM contest, scheduled for May 1-5, 2024 in Myrtle Beach, SC. Check it out below:

“Haviland is not just a great deadlifter and bench presser; I’ve seen him do everything,” Hooper said. “I can’t pick out one thing he can’t do really well.”

7 Lifts Comparing Haviland vs. Hooper

Below is how Haviland and Hooper stack up across seven lifts:

1. Yoke Walk

In one of Haviland’s Instagram posts, he carried a 1,200-pound homemade yoke on his shoulders. Hooper has lifted up to 1,350 pounds on the yoke, surpassing Haviland’s best.

Hooper highlighted that Haviland’s equipment was not as stable, implying that Haviland could likely achieve higher numbers with a better kit. However, Hooper concluded that he would likely outperform Haviland in a yoke event in a strongman contest.

2. Bicep Curls

Haviland has a 235-pound barbell biceps curl personal best. Hooper admitted he cannot curl anywhere close to Havliand’s PR, conceding this lift to tie the comparison one to one.

3. Zercher Carry

Haviland performed a 626-pound Zercher carry for two sets of 30 seconds of continuous walking.

“This is basically Conan’s wheel. For context, the WSM weight of the Conan’s Wheel is 440 pounds (200 kilograms),” said Hooper. “I’ve gone up to 500 pounds on the Zercher [carry], and this is another 100 pounds and some off pounds on top of that.”

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A post shared by Mitchell Hooper (@mitchellhooper)

Hooper called it a “big 50/50” chance on whether he could match Haviland’s personal best on the Zercher carry. Hooper assessed lift three as a draw.

4. Stone to Shoulder

Haviland has lifted a 275-pound stone-to-shoulder, walked five steps, performed a set of squats, moved it to the other shoulder, and repeated for another set.

“I find it hard just to stabilize while standing [with a stone on the shoulder], never mind squatting,” Hooper said. “But at 120 to 125 kilograms, I think it would be manageable for me.”

Hooper ended this comparison in a draw as well. Predicted record after four lifts: 1-1-2.

5. Deadlift

Haviland pulled a 926-pound deadlift without a suit or a specialized deadlift bar. Hooper hoisted a 981-pound deadlift at the 2023 Arnold Strongman Classic, which Hooper won, suggesting a close comparison but leaning towards a draw due to the conditions of Haviland’s lift. Predicted record after five lifts: 1-1-3.

6. Squats

Haviland performed a 692-pound squat for multiple reps. Hooper’s best squat is about 810-815 pounds for a double in knee sleeves, making this another close comparison that Hooper suggests yet another draw. Predicted record after five lifts: 1-1-4.

7. Clean to Zercher Catch and Squat

Haviland has successfully completed a Zercher catch and squat with weights up to 485 pounds. Hooper accepted he could not clean 485 pounds, indicating Haviland would outperform him in this lift.

Image via @tom_haviland on Instagram

“Haviland has got head-to-toe strengths,” Hooper said. “I can’t pick out a thing where I go like, ‘he’s not even close.’” Hooper’s predicted record against Haviland after seven events: 1-2-4.

Hooper concluded that if Haviland were to fully commit to training for the World’s Strongest Man competition, Haviland would not only Haviland contend for the Finals, but potentially win the coveted title. 

Hooper’s next strongman contest will be the 2024 Arnold Strongman Classic, slated for March 1-2 in Columbus, OH, where he will defend his title against former ASC and WSM champs Martins Licis and Hafthor Björnsson. Two-time WSM winner Tom Stoltman and 2020 WSM Oleksii Novikov are the other top contenders in the lineup.

Featured image: @tom_haviland on Instagram

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