From Beginner To Become Your Own Personal Trainer (Part 2)

become your own personal trainer

I read a Nerd Fitness article  and I learned good stuff.

If you didn’t read the Part 1 , click here 

Mastering the movement

mastering the movement

If you want to have lasting results, there is no shortcut, you need to learn the basic movements. It’s like at school, learning and progressing.

The best way to start a strength training is to do a bodyweight workout at home (I started like that). If you want to do a barbell movement in your workout, you can use a broom stick or a PVC pipe. If you want to do a dumbbell movement, you can use 2 sections of PVC or 2 bottles of water.

The technique is very important for movement like squat, deadlift, pull ups, bench press. That’s why using light weight will allow you to learn to make the right movements. It’s going to be a bit long but you’re going to avoid having injuries and months of frustration.

Use your smartphone to make videos of your exercices to compare them with tutorial videos that you can find on Youtube or others.

It’s possible that you feel uncomfortable with an exercice even if you have videos to improve. In this case, I advise you to see gyms in your area to hire a coach for 1-2 sessions. It’s only to improve your techniques, it’s not to hire a coach for several months. This coach will teach you what you need to know to train at home safely.

It’s not always obvious to understand tutorial videos on Youtube or others. The reason is that the person who explains how to do the technique knows very well how to make the movement but forgot to explain mistakes he/she made when he/she was a beginner.

If you have difficulties with a part of the movement, don’t get upset or be frustrated. It’s just something you can improve and by tracking your workouts, you’ll see that.

What to take

what to take


To start, takes comfortable clothes. Don’t buy special fitness clothes. The gym isn’t a fashion show, forget what people think about you. There is no ego in a gym. I like to wear simple clothes, no known brand because I always tear my clothes by dint of using them. Maybe I dress like a tramp but everyone is silent when they see my performances.

Note : If you go to workout after school/work, take your gym outfits with you to go to the gym directly.


For shoes, takes shoes minimizes with a flat and hard sole. For example Classic Chuck Taylor , Vibram or Powerlifter shoes .

I use for my strength training Classic Chuck Taylor and for my cardio Puma.


Take a bottle of water. It’s handy to have a bottle of water next to you to drink between 2 sets rather than go to the toilettes.


Takes a notebook to track your workout during your workout. Often after our workout we don’t remember the workout’s details as having done 1 more rep or 1 more set. If you use a smartphone, you can use Evernote  as a notebook or a fitness app like Jetfit .

Shower gel

We sweat during our workout and it’s always nice to take a shower after an effort. If you’re going to train before going to school/work, shower gel is essential.

Your music

Takes an MP3 player or smartphone with a great playlist to « get in the zone » and make you feel like a superhero. Often music in gyms are special. In my gym often we can hear bachata or it’s nightclub ambiance.

My playlist it’s 50 Cent, G-Unit, 2 Eminem’s song and soundtrack of japanese cartoon « Hajime No Ippo » (boxe) and « Hokuto No Ken » (martial art) and soundtrack of « Rocky ».

I’ve been using my smartphone for a few years to listen to my music and keep track of workout (Jefit) and it’s really cool.

The basic rules

basic rules

There are basic rules for gyms. By following these rules, you’ll be comfortable in any gym :

  • Put weights in the right place when you finished using them.

  • If a person is using a equipment you want to use, it’s OK to kindly ask this person how many sets he/sh has left to do.

  • If another person wants to use the same equipment as you, you can offer him/her to work together. You do a set while the other rest and vice versa. You may not be comfortable with that and you can say no. Say something like « no but I still have 2 sets and after it’s for you ».

  • If a person asks you to spot and you have never done that, tell that person you never did that and ask him/her what you’d like you to do. This person will explain everything to you.

  • If a person offer to spot you on an exercice (bench press), don’t worry. Usually it’s always an experienced person who does this to help you. It’s motivating and it’s a good opportunity to exceed your limits.

  • Cleans the sweat that has on the equipment you want to use. In gyms, there is always a station with liquid cleanser and tissues.

  • With benches, leaves a space between you and the others so that everyone can keep their personal space.

  • Even if you see a person making a move that you have never seen, let it happen. You don’t want someone to come and tell you that what you do is wrong. It’s the same for others.

  • Avoid speaking in your smartphone and call the person after your workout. You’re in a gym to train, only to train.

  • Don’t sit on equipment forever. Do your sets and go to the next exercice. Don’t sit on equipment for 2 hours.

Start your strength training as soon as possible. It’s by doing exercices several times that you’ll improve your technique. Don’t be afraid to do wrong because the majority of people in a gym have no idea what they’re doing. I have been practicing for several years and I’m always improving each one of my exercices, I say each of my exercices.

What keeps you from starting a strength training ?

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


Back To The Source Of Equipment (Part 1)

source water rhone

I read a Nerd Fitness articles  and I learned good stuff.

When I began, I went is a small gym at Sous-Moulin . It was a gym in sport center for volleyball, basketball, soccer players. There were only machines (because people stole dumbbells) and when we were 10 people, the gym was full.

2 years later, I went in a real gym. I’ll not lie to you the first time I was alone and I was afraid to the free weight section because I was afraid of hurting myself. But I had so much desire to have the 50 Cent’s body that I watched several times exercice’s video on Youtube and I did it.

On internet, there is a lot of excellent video that explain how to do squat, deadlift, etc. I downloaded videos of my workout program on my smartphone to heard instructions in the gym to do it right. It’s funny, I still have these videos on my smartphone and on my Cloud.

Now I feel good in a gym, I share with you gym’s basic principles and equipment that you’ll see most often. You’ll not have a loser’s head like me the first time.

Gyms filled to the maximum of equipment but you don’t need to use all of them to do an effective strength training. I’ll talk to you about basic equipment.

First time

first time

It’s easy to lose your mind the first time when you go in a gym. There is a lot of things and everyone seems to know what to do.

The most of gyms have :

  • Cardio zone (treadmills, ellipticals, stationary bikes, etc)

  • Free weight zone

  • Group fitness room

  • Locker rooms

There are gyms that have pool, sauna, jacuzzi but it depends.

The fist time you go in a gym, it’s normal to ask for a visit. It’s important to do it because even if you’re used to gyms, you don’t know where are equipements you want to use. It would be a shame if you miss something. I don’t really remember but it was 6 months that I was in a gym and I discovered by chance, hidden in a corner, a machine to work calves.

Free Weight

free wieghts gym

During the visit you’ll see a lot of equipements. Personally I find that the gym’s staff concentrates enormously on machines and cardio during visits. It’s a shame because it’s the least interesting part. Let’s go to the free weight zone.

Barbells can have a size from 1.2m to 2.4m (4’-8 feet) long and a diameter from 25mm – 51mm (0.98’’ – 2’’).

Olympic bar

olympic bar

It’s the standard training barbell (Olympic men’s barbell). This bar is 2.2m (7.2 ft) long and weight 20kg (45lbs). The Olympic bar has bearings that make it spin nicely to help assist the Olympic lift, snatch and the clean and jerk.

There are also gyms that have « woman bar » is 2.1m (6.9 ft) long and weight 15kg (33lbs). There is also smaller bar to lift weight between 4.5kg – 13.6kg (10lbs – 30lbs).

Fixed weight bars

fixed weights bar

This is a small barbell with weights already fixed on it. They’re usually located next to dumbbells.



There are several dumbbell’s design but it’s just for the style. Weights are from 0.45kg to 90kg (1lbs – 200lbs).

Ez-Curl bars

ez-curls bar

This bar is special because it is short and it has « W » form. This bar is only use for curls. I use this bar to do curls because with a normal bar, I have wrist pain, it’s my morphology (read this article). So if you hurt when you do curls with a normal bar, use that one.

Trap bar

trap bar

You can also name this bar « hex bar ». This bar has a hexagonal shape and allows you to be in the middle to lift weights with a neutral grip. This bar allows you to do deadlift and shrugs but it’s not an indispensable bar. Olympic bar is indispensable.

Safety squat bar, Cambered bars, Apollon’s axe, Strongman logs (and others)

safety squat bar cambered bars strongman logs

Theses bars aren’t necessary but it doesn’t mean that it’s useless to use them from time to time. If the gym specialized for Powerlifting, you’ll find these bars.

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


P.S. To read Part 2, click here.

All Food Will Kill Us

surprised face

I read a Nerd Fitness article  and I want to share this with you.

It’s true that life is simpler when we know nothing. We eat at fast food, we do exercises once a week and we’re going to work because it’s like that. Our existence is like « Ignorance is bliss ».

One day when I was talking with girls (it always starts because of a girl), I decided to have the 50 Cent’s physique. I was doing Taekwondo but I wasn’t paying attention to my diet so I started to study nutrition.

The food that kills

food killer

That’s how I learned that fat and cholesterol are bad so I started to eat less eggs. But I didn’t understand why « Rocky » ate it every morning.

Later, I learned that the gluten was bad. As I haven’t gluten intolerant, I don’t pay attention to that. With all this information, I told myself that if I had a farm, I would eat better. But I’m a city boy, I don’t know if I could live a whole year in the country side.

Later, I learned that the meat was bad. There is a group of people in China who don’t eat meat and they have less risk of heart disease. The idea of living longer pleases me but completely stop meat. No ! And I tested tofu.

Later, I learned that fish had mercury and mercury kills people. Even Tommy Lee Jones use fish to create a bomb in the movie « Blow Away ». Don’t laugh, go watch the movie!

It remains fruits and vegetables with that we’re safe. Cool, 600gr of fruit’s sugar per day and it’s perfect. But wait ? Steve Jobs was a fruitarian, he ate only fruit at every meal and he died of cancer !

No fruit, no meat, no fish. Fortunately there are vegetables. Ah shit, vegetables are now genetically modified. Well, I’ll go live on another planet, people are crazy here.

What !?! Wine is good for health because of antioxidants and resveratrol ? Look, I live next to France and I live in Switzerland, here we are drunk with wine. At every meal, there is a bottle of wine on the table.

How to do

how to do

It hurts the heart and gives headache to learn all this information. We have two choices :

  • Create an environment where all is sterile like a hospital room

  • Use common sense. Do your best with what you have and not take anything to the extreme.

I choose to use common sense :

  • Enjoy all in moderation

  • Eat more to gain weight. Eat less to lose weight

  • Drink mostly water and occasionally something else like rum.

  • Doing physical exercises several times per week

  • Don’t eat only one type or one category of food. Lot of vegetables, some meat, fruit, nuts

  • Focus on long-term goals and stop stressing about unimportant details.

And play video games or read manga if my mother said it rot the brain.

What is the craziest thing you have learned to be healthy and how you used it to extremes ?


PS: Do you want a free training program? Click here 

Toute La Nourriture Va Nous Tuer

surprised face

J’ai lu un article de Nerd Fitness  et j’ai envie de partager ça avec toi.

C’est vrai que la vie est plus simple quand nous ne savons rien. Nous mangeons au fast-food, nous faisons des exercices une fois par semaine et nous allons au travail parce que c’est comme ça. Notre existence est du type « L’ignorance est un bonheur ».

Un jour en parlant avec des filles (ça commence toujours à cause d’une fille), j’ai décidé d’avoir le physique de 50 Cent. Je faisais du Taekwondo mais je ne faisais pas attention à mon alimentation alors j’ai commencé à étudier la nutrition.

La nourriture qui tue

food killer

C’est comme ça que j’ai appris que la graisse et le cholestérol étaient mauvais alors j’ai commencé a manger moins d’oeufs. Mais je ne comprenais pas toujours pas pourquoi « Rocky » mangeais ça tous les matins.

Plus tard, j’ai appris que le gluten était mauvais. Comme je ne fais pas d’intolérance au gluten, je ne fais pas attention à ça. Avec toutes ces informations, je me disais que si j’avais une ferme, je mangerais mieux. Mais je suis un gars de la ville, je ne sais pas si je pourrais vivre toute une année à la campagne.

Plus tard, j’ai appris que la viande était mauvais. Il y a un groupe de personne en Chine qui ne mange pas de viande et ils ont moins de risque d’avoir des maladies cardiaques. L’idée de vivre plus longtemps me plaît mais arrêter complètement la viande. Non ! Et j’ai testé le tofu.

Plus tard, j’ai appris que le poisson avait du mercure et le mercure tue les gens. Même Tommy Lee Jones utilise du poisson pour faire une bombe dans le film « Blow Away ». Rigole pas, va le film !

Il reste les fruits et les légumes avec ça nous sommes en sécurité. Cool, 600gr de sucre de fruit par jour et c’est parfait. Mais attends ? Steve Jobs était un fruitarien, il mangeait que des fruits à chaque repas et il est mort d’un cancer !

Pas de fruits, pas de viande, pas de poisson. Heureusement il reste les légumes. Ah merde, les légumes sont modifiés génétiquement maintenant. Bon, je vais aller vivre sur une autre planète, les gens ils sont fous ici.

Quoi !?! Le vin c’est bon pour la santé à cause des antioxidants et du resvératrol ? Ecoute, j’habite à côté de la France et je vis en Suisse, ici nous sommes ivres avec le vin. A chaque repas il y a une bouteille de vin sur la table.

Comment faire

how to do

Cela fait mal au coeur et mal à la tête d’apprendre toutes ces informations. Ce qui faut que nous avons deux choix :

  • Créer un environnement où tous est stérile comme une pièce d’hôpital

  • Vivre de bon sens. Fait de ton mieux avec ce que tu as et ne prend rien à l’extrême.

Je choisi de vivre de bon sens :

  • Profiter de tous avec modération

  • Manger plus pour gagner du poids. Manger moins pour perdre du poids

  • Boire principalement de l’eau et occasionnellement autre chose comme du rhum.

  • Faire des exercices physique plusieurs fois par semaines

  • Ne pas seulement manger un type ou une catégorie de nourriture. Beaucoup de légumes, de la viande, des fruits, des noix

  • Se concentrer sur des objectifs à long terme et arrêter de stresser sur des détails sans importance.

Et de jouer à un jeux vidéo ou lire un manga même si ma mère dit que ça pourri le cerveau.

Quelle est la chose la plus folle que tu as appris pour être en bonne santé et comment tu as utilisé ça à l’extrême ?


PS : Est-ce que tu veux un programme d’entraînement gratuit ? Clique ici 

Mistake That Skinny People Make To Be More Athletic


Before I was a sportsman and skinny and I became skinnier by smoking weed. But I often traveled to the USA and I gained weight. As I’ve already said 50 Cent change my mind. When we go to a gym and we are seeing people more muscular, it’s daunting. We want to have results as soon as possible to be able to look like.

The worry is that in the Matrix, there is full of lies and we quickly make bullshit.

Not eating enough

The way you eat now make you’re skinny, normal. You think that by eating like it and doing intense exercise, you will be able to gain muscle ? You’re smart, you know that isn’t possible. You have to eat right to have an athletic body.

You must eat between 500-1000 calories per day. Oh yeah ! At first you’re going to force yourself to let your body get used but you’ll quickly feel the difference in training. Let things be clea :: Justin Bieber haven’t an athletic body, this is bullshit, it’s the Matrix !

Having unrealizable expectations

When we see people more muscular at the gym, we want to have results as soon as possible. We see training programs for 8-12 weeks with impressive body. Fuck the bullshit, it’s the Matrix and people in the pictures have been training for at least 5 years.

The truth, you gain 0.5-1kg (1-2lbs) of muscle per month. At first, you can gain more, then your body adapts and it’s pure muscle building. An empire isn’t built in a day.

Not having a solid plan


To build quality muscle and that your strength is useful in the life, you need to have these exercises in your workout program.

  • Squat
  • Deadlift
  • Overhead press
  • Rows
  • Pull-up with weight

Otherwise you’re like Daniel Craig that have muscle just for a 5 minutes scene in a James Bond. He’s still shape ? And Russell Crowe from Gladiator ?

Not doing enough

It’s possible that early in your training, you start with bodyweight exercises. Later, your body will adapt and you’ll feel that exercises make you less suffer than before. It’s time to use weights to increase the resistance on your muscles. To have an athletic body, the bodyweight isn’t enough. You don’t believe me ? Tweet a professional athlete, you’ll see his response.

Go too fast and get hurt

« Quick, quick, quick, I want to have muscles as fast as a click on a website ». If that were true everyone would have an athletic body but the reality is very different. Stop looking athletic bodies all day on Instagram or YouTube, these people train for at least 5 years. The guy you admire has waited at least 5 years to have the body that makes you dream ! But you want to have the same thing in 1 year and at this moment, you stop to follow your training program and to bullshit.

Because of that crap, you’ll hurt and you’re no longer able to train you for 6 months. Worse, I have two friends who are injured during training in the shoulder, now they can’t gain chest, it’s over. How you want to have a symmetrical body when there are muscle groups that you can’t train ? My body is still evolving, they stalled and it’s for medical reasons, it’s over.

Being consistent and patient are the keys to success to have an athletic body. Leave your ego in the locker room !

Don’t follow a sustainable strategy


It’s like the resolutions for the new year : « January 1st , I stop this, I begin that, blah, blah, blah » and three months later you’ve stopped everything. It’s too radical, if you don’t let your body adapt to your new activities, you’ll do a burn out ! And this is normal. At school you learn gradually, so is the same thing with your training. Begins with two days of training in a week and after a few months if you can add one more day, it’s good otherwise keep that pace throughout the year.

After a year look at your results and plan your training for the next year. You make a sport that requires a lot of patience because these sport develops all the muscles of your body. This is the reference for all athletes.

Don’t make it a priority

The truth when I started, bodybuilding wasn’t a priority. I was all the time on internet, video games, go out to drink alcohol, smoke weed or pick up girls. Go to train after drinking alcohol or smoking weed, I also did. The problem, do theses things prevented me to achieve my results, it’s like taking a step forward and three steps back.

I had the trigger to change my lifestyle when I saw a documentary about Ronnie Coleman « The Cost Of Redemption ». I thought that athletes who were taking steroids had a quieter lifestyle. When you see Ronnie in training, this is war and the discipline in his lifestyle is impressive. Go see the documentary right now, you’ll understand !

Don’t train all muscles

You want to have a symmetrical body or not ? I don’t have a lot to say on this subject. Look at the people in your gym with big shoulders but not chest, a upper body athletic and thin legs, big chest but no muscular back. Look and you will quickly understand that it’s important to work all your muscles, otherwise it’s bullshit !

Don’t rest enough

« Sleep is useless » is another Matrix’s trap. Stay up to 1-2 hours (1-2AM)in the morning to watch your TV show will make you an athlete ! The problem is that :

The muscle makes 24-48 hours to rebuild.

Sleeping less than six hours per night aren’t going to help you have an athletic body. Sleep is a priority because it’s at this moment that your muscle can repair and gain power. It isn’t during the day. This is why I advise you to sleep as much as possible, trying to sleep 7-8 hours.

Oh, you’re gonna tell me that Zyzz was skinny and he became muscular and he make parties all the time. I stop you right now : Zyzz is dead !

You still struggles to avoid being skinny ? Ask me a question if you want help

trasformation skinny muscular


Erreurs Que Les Gens Maigre Font Pour Etre Plus Musclés


Avant j’étais quelqu’un de sportif et maigre et je suis devenu plus maigre en fumant de la weed. Mais je voyageais souvent aux USA et je prenais du poids. Comme je te l’ai déjà dit j’ai eu le déclic avec 50 Cent. Quand nos allons dans un gym et que nous voyons de personnes plus musclé, c’est intimidant. Nous avons envie d’avoir des résultats le plus vite possible pour pouvoir les ressembler.

Le souci est que dans la Matrix, il y a pleins de mensonges et nous faisons vite des conneries.

Ne pas manger assez

La façon dont tu manges en ce moment fait que tu es maigre, normal. Tu pense qu’en mangeant pareil et en faisant des exercices intense, tu vas pouvoir gagner des muscles ? Tu es malin, tu sais que ce n’est pas possible. Il faut bien te nourrir pour avoir un corps athlétique.

Tu dois manger entre 500-1000 calories par jour. Eh oui ! Au début tu vas devoir te forcer pour que ton corps s’habitue mais tu vas vite sentir la différence à l’entraînement. Que les choses soit clair : Justin Bieber n’a pas un corps athlétique, c’est du bluff, c’est la Matrix !

Avoir des attentes irréalisable

Quand nous voyons des personnes plus musclé à la gym, nous voulons avoir des résultats le plus vite possible. Nous voyons des programmes d’entraînement de 8-12 semaines avec des corps impressionnants. Fuck les conneries, c’est la Matrix et en plus les personnes sur les photos s’entraînent depuis au moins 5 ans.

La vérité, tu gagnes 0.5-1kg (1-2lbs) de muscle par mois. Au début, tu peux en gagner plus, ensuite ton corps s’adapte et c’est la construction de pure muscle. Un empire ne se construit pas en un jour..

Ne pas avoir de plan solide


Pour construire du muscle de qualité et que ta force soit utile dans la vie de tous les jours, tu dois avoir ces exercices dans ton programme d’entraînement.

  • Squat
  • Soulevé de terre
  • Développé épaule (overhead press)
  • Rows
  • Traction avec poids

Sinon tu es comme Daniel Craig qui se muscle juste pour une scène de 5 minutes pour un James Bond. Il a quelle physique maintenant ? Et Russell Crowe depuis Gladiateur ?

Ne pas faire assez

C’est possible qu’au début de ton entraînement, tu commences avec des exercices au poids du corps. Avec le temps, ton corps va s’adapter et tu vas sentir que les exercices te font moins souffrir qu’avant. C’est le moment, d’utiliser des poids pour augmenter la résistance sur tes muscles. Pour avoir un corps athlétique, le poids du corps n’est pas assez. Tu ne me crois pas ? Tweet un sportif professionnel, tu verras sa réponse.

Allez trop vite et se blesser

« Vite, vite, vite, je veux avoir des muscles aussi vite qu’un clique sur un site internet ». Si c’était vrai tous le monde aurait un corps athlétique mais la réalité est très différente. Arrête de regarder des corps athlétique toute la journée sur Instagram ou YouTube, c’est des personnes qui s’entraîne depuis au moins 5 ans. La personne que tu admire a patienté au moins 5 ans pour avoir le corps qui te fait rêver ! Mais toi, tu veux avoir la même chose en 1 an et c’est à ce moment que tu arrêtes de suivre ton programme d’entraînement et à faire des conneries.

A cause de ces conneries, tu vas de blesser et tu ne vas plus pouvoir t’entraîner pendant 6 mois. Pire encore, j’ai deux amis qui se sont blessé pendant l’entraînement à l’épaule, maintenant ils ne peuvent plus gagner du muscle aux pectoraux, c’est terminé. Comment tu veux avoir un corps symétrique quand il y a des groupes musculaires que tu ne peux pas travailler ? Mon corps évolue toujours, eux ils stagnent et c’est pour cause médicale, c’est terminé.

Etre constant et patient sont les clés du succès pour avoir un corps athlétique. Laisse ton ego dans le vestiaire !

Ne pas suivre une stratégie durable


C’est comme les résolutions pour la nouvelle année : « A partir du 1er janvier, j’arrête ceci, je commence cela, blah, blah, blah » et trois mois après tu as tout arrêté. C’est trop radical, si tu n’habitue pas ton corps à tes nouvelles activités, tu vas faire un burn out ! Et c’est normal. A l’école, tu apprends petit à petit, c’est pareil pour ton entraînement. Commence avec 2 jours d’entraînement par semaine et après quelques mois si tu peux ajouter un jour de plus tant mieux sinon garde ce rythme toute l’année.

Après une année regarde tes résultats et planifie l’entraînement de l’année suivante. Tu fais le sport qui nécessite le plus de patience car c’est le sport qui développe tous les muscles de ton corps. C’est le sport de référence pour tout les sportifs.

Ne pas faire ça une priorité

La vérité quand j’ai commencé, le bodybuilding n’était pas une priorité. J’étais tout le temps sur internet, les jeux-vidéos, sortir pour boire de l’alcool, fumer de la weed ou draguer des filles. Aller à l’entraînement après avoir bu de l’alcool ou fumer de la weed, j’ai aussi fait. Le souci, c’est que faire tout ça m’empêchais d’atteindre mes résultats, c’est comme faire un pas en avant et trois pas en arrière.

J’ai eu le déclic pour changer mon style de vie quand j’ai vu un documentaire sur Ronnie Coleman « The Cost Of Redemption ». Je pensais que les athlètes qui prenaient des stéroïdes avaient un style de vie plus tranquille. Quand tu vois Ronnie à l’entraînement, c’est la guerre et la discipline dans son style de vie est impressionnante. Va voir le documentaire tout de suite, tu comprendras !

Ne pas travailler tous les muscles

Tu veux avoir un corps symétrique ou pas ? Je n’ai pas beaucoup de chose à te dire sur le sujet. Regarde les personnes de ton gym qui ont de gros épaules mais pas de pectoraux, un haut du corps athlétique et des fines jambes, des gros pectoraux mais pas de dos musclé. Regarde et tu vas vite comprendre que c’est important de travailler tous tes muscles sinon c’est du bluff !

Ne pas se reposer assez

« Dormir ne sert à rien », voilà un autre piège de la Matrix. Rester jusqu’à 1-2 heures du matin pour regarder ta série TV va faire de toi un athlète ! Le problème est que :

Le muscle met 24-48 heures pour se reconstruire.

Dormir moins de 6 heures par nuit ne vas pas t’aider à avoir un corps athlétique. Dormir est une priorité parce que c’est à ce moment que tes muscle peuvent se réparer et gagner en puissance. Ce n’est pas pendant la journée. C’est pour cela que je te conseille de dormir le plus d’heures possible, essaye de dormir 7-8 heures.

Ah oui, tu vas me dire que Zyzz était maigre et il est devenu musclé et il faisait la fête tout le temps. Je t’arrête tout de suite : Zyzz est mort !

Tu luttes encore pour ne plus être maigre ? Pose-moi une question si tu as besoin d’aide

trasformation skinny muscular


Useless To Have A Better Body ?

body transformation

I’ve wanted to look like people on magazine cover or in music videos (50 Cent), it’s already happened to you ? I think that it’s already happened for everybody. Having an athletic body seemed to be really cool. But as you can see in fitness’s world and bodybuilding, there are several types of athletic physique. Some may be achieved naturally and other with steroids.

Confidence or obsession

body transformation

Why you want to have a better body ? This is to feel better in your body and have more self-confidence or you want to make money with your physque (personal trainer, fitness model, competition, etc.) ?

It’s interesting to ask you this question because there is an important point : « We always feel small ». When your goal is based on physical appearance, so like a pro, you always seem to not be quite muscular. I say this because I live it. I look at a picture and I look at me in the mirror and I think : « Damn, there is still a lot of work ! ». At this point, it can become an obsession.

Shit, I’m obsessed with my muscles !?! Well, what I meant was there is some tricks to avoid that this obsession becomes too big with stuff like :

  • If I have 6-packs, I’m happy

  • If I fit in these pants, I’m happy

Those little things show you that you have made some progress and it’s always good to remember.

Finding Balance

body transformation

Having obsession to have a better body isn’t a bad thing as long you find the balance. The purpose of having a better body is to be healthy and happy, right ?

Health: You aim to have a healthy body with no physical problems. You change in a healthy and sustainable way.

Happy: You can do activities you want without your body prevents you from doing. You feel good about yourself. You’re naked or swimsuit, you trust in you because you determine your personal « look ».

Having a better body is something very motivating but when you get always compared with someone else, this can become a poison. Not to lose myself, I tell to myself :

Be better than yesterday

Be a better version of yourself

And you, have you found a way to improve yourself without fixate on your flaws or compare yourself to another person ?