How Does This Bodyweight Plan Bring Sexy Back

fitness body silhouette

This is The Stephane Andre and today I’m talking about how you can gain muscle anywhere and anytime. The solution, this bodyweight plan. Maybe you think you can’t gain a lot of muscle with it, but this is the first step to build a solid foundation.

When I decided to be in shape, I didn’t have the money to buy a gym membership. I used a bodyweight workout to be stronger and it learn me the basic movements to use gym equipment. When I am in a hotel and I don’t have the time to train, this is amazing. This kind of workout is very helpful for people who are under 16 years old and want to have a better body.

Do you know people who gained muscle years ago, and when you see them now, they gained fat instead? Generally, it’s because of a change in their life and they don’t have the time to train anymore. It’s sad.

It’s now or never to bring sexy back anytime, anywhere, no matter what changes in life.

Full bodyweight workout plan

Do this plan 2 to 3 times a week with at least one day of rest between. This workout plan can be done in 2 ways:

  1. For each exercise do 4 sets of the maximum repetitions you can do
  2. For each exercise do the maximum of repetition you can do for 30 seconds. Rest for 10 seconds and go to the next exercise.

You can alternate these two training’s type in a week.

Start with a warmup of 20 jumping jacks

Jumping jacks

jumping jacks

Then

Mountain climber

mountain climber

Squat

squat

Lunge

lunge

Burpee

burpee

Crunch

crunch

Decline push up (chair or bench)

decline push up

Leg raises

leg raises

Push up

push up

Dips (chair or bench)

dips

Bicycle crunch

bicycle crunch

Share this article if you think it can help someone you know. Thank you.

-Steph

Body Under Construction 2019-08-31

body

Each month I do my body check to track my body’s evolution with photo, measurements and body fat(%) to reach my Golden Ratio.

I take my results in the morning with my stomach empty or just a glass of water.

I calculate my body fat ( %) with the 1 site skinfold measurement (fat caliper) and I use the caliper’s chart.

Current

  • Height : 175 cm (5 ft 8.8 in)
  • Weight : 80.3 kg (177.03 lbs)
  • Body fat(%) : 10.5 %
  • Waist : 87 cm (34.25 in)
  • Chest : 98 cm (38.58 in)
  • Arms : 33.5 cm (13.18 in)
  • Forearms : 28.5 cm (11.22 in)
  • Shoulders : 117 cm (46.06 in)
  • Hips : 97.5 cm (38.38 in)
  • Thighs : 60 cm (23.62 in)
  • Calves : 40.5 cm (15.94 in)
  • Neck : 38 cm (14.96 in)

Goals (Golden Ratio)

  • Height : 175 cm (5 ft 8.8 in)
  • Weight : 80 kg (176.37)
  • Body fat(%) : 8 %
  • Waist : 75.07 cm (29.55 in)
  • Chest : 107.25 cm (42.22 in)
  • Arms : 39.93 cm (15.72 in)
  • Forearms : 31.63 cm (12.45 in)
  • Shoulders : 121.47 cm (47.82 in)
  • Hips : 91.16 cm (35.88 in)
  • Thighs : 61 cm (24.01 in)
  • Calves : 39.61 cm (15.59 in)
  • Neck : 39.68 cm (15.62 in)

Websites where I found my Golden Ratio, it’s here .

Websites where I calculate my body fat(%), it’s here .

And you ? Have you set your goals ?

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

How Train Legs Made Me More Ambitious

keep calm can do it

This is The Stephane Andre and today I will talk about train legs and ambition. When you practice a sport, you set a goal and you create a program with a deadline to reach it. This goal is your ambition. Once you reached it, your create a higher goal and on and on. More you goal is high, more is difficult. This is why it’s important to have the mind and the body connected to work well. I’m sure you know the motto: “No pain, no gain”, it means the pain is a part of the process and you can’t avoid it. Feel good in your body is a good help to go through the pain.

A video of my legs day

Resilience

resilience

What is the harder pain to handle, physical or mental? It’s mental pain. Train your body help you to be healthy, stronger and learn resilience. The resilience allow you to recover quickly from difficulties. You know the life, difficulties are everywhere, so you can use resilience outside of the gym. It helps you to set higher goal in your professional career or in your relationship.

Train Legs

train legs exercise

The first week when I started to train like an athlete to gain muscles, the worst day was legs day. You need to lift heavy weight to build legs and aches the following days are intense. I was afraid of squat and deadlift, you know. When you do these exercises with a bad form, you can have injuries. I forced myself to do legs day because I didn’t want to have chicken legs.

After 6 months, my friend Marcus noticed that my body changed and asked me if I knew Ronnie Coleman. I knew this name because he won 8 times the famous bodybuilding competition, Mr. Olympia, but not more. Marcus advised me to watch a documentary about Ronnie, “Cost Of Redemption”(2005). This documentary completely changed my mindset. Coleman is so enthusiast when he trains, it’s contagious. When he trains his legs day,it’s epic.

This legend showed me what means to be ambitious in this sport. Since I use the Ronnie’s motto: “Lightweight baby !” to encourage myself during my trainings. Little by little, I started to like legs day and I can tell you it’s my favorite day, now. Don’t forget train legs.

Ambitious

ambitious

Sport is a good place to learn ambition because it’s a competitive environment. If you want to be in the top 3, you need to have a plan and have key actions to reach it. In my case, Taekwondo taught me to be patient, consistent and be responsible of my losses. Once I was in Miami with a cousin and we met a successful black man who told us to consider life as a sport. It sounded weird, but it looked cool to see life like that. When I worked for the first time during my summer’s holidays, I saw a lot of co-workers who didn’t like their job. They told me to have nice grades at school to have the choice to have the job of my dream.

At the time of my parents having a bachelor or a master guarantee you a nice job for life. Today, the global economy is changing a lot and fast because of new technologies. Jobs disappear and new type of jobs are creating, this is make the job market very competitive like a sport.

Mindset

When you set a goal in a sport, it’s ambitious because you’re going in a uncomfortable situation. You do it to have access to the benefit of this success. Once you reached it, what do you do ? Do you stay here or do you go to the next level? The competition in this world is harder year after year, you can’t stay here. Soon, somebody will take your place and you will lose the benefit you earned.

I don’t know if this world will be less competitive in the future. I hope, but today it’s not the case. Think about sport. Each year, the championship start again and the champion can lose the title. Some rules in the game change too. It means every year the athletes need to be better. This is why they have a special, personal program to be on the top and it’s flexible. Nobody knows what can happen during the season.

Athletes learn new things and practice everyday to have the best performance. These ambitious are a virtuous circle.

Life changes

new life

Sometimes you have a great goal and coming from nowhere, a problem comes and changes a lot of things in your life. Is it a reason to stop to reach your goal ? Do you think an athlete can stop to play in the middle of a season because he/she have a problem in his/her private life ? No. Do you think I stopped to do squat because I learned 6 months ago that my father has Alzheimer’s disease ? No, even if I know one day, my father will not recognize me.

I decided to go to the next level. In fact, I have a bigger ambitious than I had never thought before. I can’t stay in this place, I can’t keep this lifestyle, I can’t. The more my father loses his memory and the more life will become more complicated for all the family. I have new problems in my private life and in my family. People outside are jealous and want to destroy my life. The truth is athletes live the same thing and I’m sure you too, so what do you do?

-Steph

How I Worked With My Brother For A Photoshoot

stephane andre photoshoot fitness

What’s up ? This is The Stephane Andre,

The summer is here, we’re in the middle of July and I lost some weights that I gained during the winter. Every month, I track my body’s evolution with my weight, measurements and photo or video. Let’s see an example here .

Usually, I make pictures and videos on my phone. And you know, sometimes, it’s good to have them from a photograph to have better quality.

The photograph

photo jonatan andre merveille

I have a brother, Jo, who has a passion for it. Since I knew he has this hobby, I push him to create his own website to show his talent to people. For years, he learns by himself how to take pictures, videos and edit with tutorials on the internet.

I see him work with Sofar Sounds, make music videos and work with local models. Recently, he launched his website and I asked to work with him for this special occasion.

Preparation

To have a good condition, I decided to eat less to have my muscle more visible. We decided to have the photo shoot at 06:30 PM, so I eat my last meal at 03:30PM.

The spot was outside of a sports center. I like to go there because there are a track and field zone, 2 beach volleyball courts and a soccer pitch.

Photo shooting session

The idea was to make images shirtless and short pants like a Fitness model. We started to take them when I was doing body weight exercises.

The mood was good because in some photos you can see the pain on my face during an exercise. We laugh a lot when we see them, it’s funny. Imagine you are in the middle of a movement and the photograph says: “Stop, stay right there. Look at me, now. Good, good”. After a few seconds you continue and again, you need to freeze. Then I did classic standing and sitting poses.

The session lasts around 1 hour and a half and Jo took more than one hundreds of pictures. Now you can see which ones he kept and edited.

It was a session where we worked with the family. I have my blog about fitness and he has his website, it’s a win-win collaboration and we’ll do it more.

-Steph

Tips To Be More Productive

productivity, growth, increase, income

What’s up ? This is THE stephane ANDRE !!! I heard Olivier Roland’s tips and I learned some good stuff.

You know, sometimes I worked all day like crazy and at the end of the day, I felt like I haven’t progressed. Maybe you have already experienced this? That’s why I’m always learning new things to be as productive as possible. There are 2 books that help improve productivity and time management, it’s “Getting Things Done” and “Cut To The Chase” .

Here are tips from these 2 books to improve all this.

If a task can be done in less than 2 minutes, do it right away

Immediately make a task that requires less than 2 minutes has several benefits:

  1. Adding a task on your To-do list requires less than 2 minutes, it’s the same number of minutes as for a task that can be done right away.
  2. It’s more efficient to add the task that require more than 2 minutes on the To-do list, otherwise this list will be endless and unmanageable.
  3. Don’t make a task that requires less than 2 minutes right away can have disproportionate consequences in relation to the time needed to achieve it (like sending a confirmation or cancellation message).

So remember, if this task takes less than 2 minutes, do it now.

Warning

Sometimes you have to plan moments to focus only on a task or an important project. These specific moments shouldn’t be interrupted, even by a task than requires less than 2 minutes.

Try it so you don’t have any insomnia

Insomnia reduce productivity. Often the source of insomnia is malaise, bad mood, stress, poor sleep hygiene, etc. Insomnia can have serious consequences in the relation with others and can also cause road accidents, drowsiness, memory loss, absenteeism and the list goes on.

For chronic insomnia, it’s advisable to see a doctor for treatment. For transient insomnia (up to 3 months), there is an tip to free your spirit of thoughts that obsesses you.

Put a paper and a pen next to your bed. When you have a thought that obsesses you, you write it on the paper and beside you write the action you have to do to erase this thought.

Here is 2 example:

  • If the thought is: “I have to send a quote to this client”. You note on the paper: “Client quote => Look for supplier prices”.
  • If the thought is: “I have to lose weight”, you note “Lose weight => Look for a personal trainer”.

As you write down your thoughts and the action you should take, you should feel more peaceful.

Have an attitude “Let’s go see”

Sometimes, going on the field can help you learn more than analyze data on your computer. So the next time there is a problem, go see for yourself on the field. This may allow you to have ideas for finding a solution more quickly.

Don’t use a foul language in the workplace

foul, language,

It may sound like grandparent’s advice but it’s common sense. When you use a foul language, you can offend a person without knowing it. A person who doesn’t feel offended in the workplace is a serene and productive person. An offended person doesn’t want to work and wants to find another job. Many entrepreneurs have lost talented people because of their foul language without knowing it.

Not using foul language avoids conflict and difficult situations to manage.

When you do something, ask yourself why you do it

Often we do things out of habit, without wondering if it’s worth doing. This can waste time and energy and it would be better to stop doing this task or delegate it.

So regularly, ask yourself this question: “What happens if I delete this task?”. If the answer is nothing, stop doing this task. If the answer is something else, look if you can delegate this task.

Do it

No matter what dream you have, do it realize in your life. Here is a quote from Goethe: “Boldness has genius, power, and magic in it”.

Close the loop

has anyone ever told you, “Well call you back if there’s a problem”. And 2 week later you have no news and you wonder if everything works well. I know there is this quote: “No news is good news” but it’s frustrating t be in uncertainty. When a person doesn’t close the loop, it leaves others waiting and this can complicate relations. Don’t be like these people, stay in touch to avoid complicated situations.

Don’t let your smartphone become your master

With new technologies, we can stay in touch 24h/24h. But that’s not a reason for every smartphone notifications to be a priority. Sometimes I see people, every time there is a notification, they take their smartphone as if it was the end of the world. No matter where they’re and no matter what they do.

Define time slots and limits for the use of new technologies. Turn them off when you need to be focused for a task or meeting. Let others know that you no longer look at your emails and messages after a certain hour or weekends.

With that, you create a clear border between the moment you work and your private moments. It allows you to destress.

Personally, I turned off the sound for notifications from my smartphone. It’s really cool to do that, I’m more serene.

Save your computer file regularly

There are 2 types of users:

  • Who often back up
  • Who don’t back up until the day they lose important data

Losing files on a job you’ve been working on for months is very annoying. So backup often and take advantage to make copies at different locations (such as an external hard drive). With Cloud, you also have access to Google Drive and Dropbox which are very effective. Better to save than not enough.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Body Under Construction 2019-08-03

Each month I do my body check to track my body’s evolution with photo, measurements and body fat(%) to reach my Golden Ratio.

I take my results in the morning with my stomach empty or just a glass of water.

I calculate my body fat ( %) with the 1 site skinfold measurement (fat caliper) and I use the caliper’s chart.

Current

  • Height : 175 cm (5 ft 8.8 in)
  • Weight : 82 kg (180.99 lbs)
  • Body fat(%) : 10.5 %
  • Waist : 88 cm (34.64 in)
  • Chest : 101 cm (39.76 in)
  • Arms : 34 cm (13.38 in)
  • Forearms : 28.5 cm (11.22 in)
  • Shoulders : 117 cm (46.06 in)
  • Hips : 96 cm (37.79 in)
  • Thighs : 61 cm (24.01 in)
  • Calves : 41 cm (16.14 in)
  • Neck : 38 cm (14.96 in)

Goals (Golden Ratio)

  • Height : 175 cm (5 ft 8.8 in)
  • Weight : 80 kg (176.37)
  • Body fat(%) : 8 %
  • Waist : 75.07 cm (29.55 in)
  • Chest : 107.25 cm (42.22 in)
  • Arms : 39.93 cm (15.72 in)
  • Forearms : 31.63 cm (12.45 in)
  • Shoulders : 121.47 cm (47.82 in)
  • Hips : 91.16 cm (35.88 in)
  • Thighs : 61 cm (24.01 in)
  • Calves : 39.61 cm (15.59 in)
  • Neck : 39.68 cm (15.62 in)

Websites where I found my Golden Ratio, it’s here .

Websites where I calculate my body fat(%), it’s here .

And you ? Have you set your goals ?

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Body Under Construction 2019-06-29

Each month I do my body check to track my body’s evolution with photo, measurements and body fat(%) to reach my Golden Ratio.

I take my results in the morning with my stomach empty or just a glass of water.

I calculate my body fat ( %) with the 1 site skin fold (fat caliper) and I use the caliper’s chart.

Current

  • Height : 175 cm (5 ft 8.8 in)
  • Weight : 82 kg (180.77 lbs)
  • Body fat(%) : 10.5 %
  • Waist : 86.5 cm (34.05 in)
  • Chest : 97.5 cm (38.38 in)
  • Arms : 34 cm (13.38 in)
  • Forearms : 28.5 cm (11.22 in)
  • Shoulders : 116.5 cm (45.86 in)
  • Hips : 95.5 cm (37.59 in)
  • Thighs : 61 cm (24.01 in)
  • Calves : 41 cm (16.14 in)
  • Neck : 38 cm (14.96 in)

Goals (Golden Ratio)

  • Height : 175 cm (5 ft 8.8 in)
  • Weight : 80 kg (176.37)
  • Body fat(%) : 8 %
  • Waist : 75.07 cm (29.55 in)
  • Chest : 107.25 cm (42.22 in)
  • Arms : 39.93 cm (15.72 in)
  • Forearms : 31.63 cm (12.45 in)
  • Shoulders : 121.47 cm (47.82 in)
  • Hips : 91.16 cm (35.88 in)
  • Thighs : 61 cm (24.01 in)
  • Calves : 39.61 cm (15.59 in)
  • Neck : 39.68 cm (15.62 in)

Websites where I found my Golden Ratio, it’s here.

Websites where I calculate my body fat(%), it’s here .

And you ? Have you set your goals ?

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph