Manage Your Carbohydrate

carbohydrate source food

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

If you want to learn how to manage your protein, click here and for amino acids, click here.

Carbohydrates are the main source of energy for the body. It’s true that we can have energy with proteins and lipids but they provide less quantity of energy.

To put it simply, when you eat carbohyrates, they turn into glucose and then into glycogen. To better understand, I’ll take the example of a gasoline tank. Imagine that the tank is a muscle and that the gasoline is glycogen. Gasoline in the tank helps move the car and glycogen in the muscle helps move your body.

This glycogen is shared in many places in your body : 80% in your muscles, 14% in your liver and 6% in your blood.

Carbohydrate type

 

Most people know 2 types of carbohydrates, slow carbohydrates and simple carbohydrates. There is a 3rd type, it’s fibrous carbohydrate and unfortunately many people neglect them.

Slow carbohydrates :

  • Whole wheat bread / white bread (refined carbohydrate)

  • Whole wheat rice / white rice (refined carbohydrate)

  • Oatmeal

  • Cereals (muelsi is excellent because there are often lipids and carbohydrates that are added like nuts, raisins, etc. ).

  • Sweet potato / potato

  • Whole wheat pasta / white pasta (refined carbohydrate)

  • Kinoa

  • Couscous

Simple carbohydrates :

  • Fruit (fructose)

  • Honey

  • Dextrose

  • Maltodextrin

  • Lactose (it’s sugar in the milk)

  • Cluster dextrin (it’s perfect during your training session because it has a low glycemic index).

Fibrous carbohydrates (vitamin, fiber et minerals) :

  • Vegetables (aspargus, carrot, cauliflower, salad, etc)

Carbohydrate, insulin and insulin spike

insulin spike blood sugar

There is a special relationship between carbohydrates and insulin. When you eat carbohydrates, they turn into glucose, which is a type of sugar, and then glucose is turned into glycogen. Glucose is managed by insulin. Insulin is a hormone created by the pancreas. The insulin’s role is to manage the sugar’s level in the blood. This avoids having too much sugar in the blood (hyperglycemia) or not enough sugar in the blood (hypoglycemia).

The problem is that the majority of people eat any type of carbohydrate anyway and they may quickly get a lot of fat. It’s important to understand that each carbohydrate has a different gylcemic index and this glycemic index will cause different insulin spikes.

Glycemic index

A glycemic index indicates how quickly carbohydrates become glucose in the blood. It’s for this reason that it’s recommended to eat carbohydrate with a low glycemic index rather than those with a high glycemic index.

Carbohydrates with low glycemic index  :

  • Sweet potato

  • Oatmeal

  • Kinoa

  • Sugar free fruit juice

  • Whole wheat rice

  • Whole wheat bread

  • Whole wheat pasta

  • Fruits (apple, orange, cherry, pear, apricot)

  • Cluster dextrin (for your training session)

 

Carbohydrate with high glycemic index :

  • Potato

  • Couscous

  • Table sugar

  • White rice

  • White bread

  • White pasta

  • Cereal (Kellog, Nestle, etc.)

  • Dextrose

  • Sweet drink (soda)

  • Fruit (melon, watermelon)

Here is an exemple of low glycemic index carbohydrates to eat. For high glycemic carbohydrates, it’s recommended to eat them in moderation because if you eat them in large quantities, after several years, you have the risk to becoming diabetic or having other health problems.

Consumption

Always take into consideration your bodyweight and your training’s intensity. There 2 bad situations :

  1. Have a not very intense training and eat too much carbohydrates, which results in having too much fat in the body.

  2. Have intense training and eat a little carbohydrate, which results in being weak.

Take for example :

  • A man who weighs 85kg and is a beginner. In this case, it’s recommended to start with 3.5gr per kilo of bodyweight so 3.5 x 85 = 297.5gr of carbohydrates to eat a day.

  • A man who weighs 85kg and who is advanced or pro. In this case, it’s 5gr per kilo of bodyweight so 5 x 85 = 425gr of carbohydrates to eat a day. As an advanced person, the training sessions are really intense, that’s why you need this amount of energy.

  • A man who weighs 85kg and who wants to be shredded. Let things be clear, it’s being shredded and not losing weight. In this case is between 1.2 ans 2.5gr per kilo of bodyweight so it’s between 102 and 212.5gr of carbohydrates to eat per day.

The carbohydrates amount to eat is to be divided into 4-5 meals a day for ease of digestion. Each meal is balanced in carbohydrates, proteins and lipids.

To be shredded

shredded lean lose weight vs versus

Let things be clear, be shredded isn’t a weight loss. In this situation, leptin must be taken into consideration. Leptin is a hormone that regulates your appetite. When you start to lower your glucides, leptin will aslo decrease and you’ll be hungry. These feelings of hunger are created because of ghrelin. Ghrelin is a hormone called « hormone hunger » because it stimulates the appetite. Ghrelin also affects your insulin and testosterone.

This means that people who too quicly decrease their carbohydrates will fail because the lack of energy will be too brutal. The feeing of hunger will be too intense because the body has not had time to get used to the new diet. This is where nutrition is out of control.

Never reduce carbohydrate to 0. The people who do that, make a diet ketogenic and you have to master this type of diet. The professional bodybuilder is doing this diet for 4 weeks, but they can do that because of chemical aid (steroids) and they have a dietician. The problem is that those who aren’t professional athletes and who are on a ketogenic diet do that because someone told them it was good. That’s why in the gyms there are people who lose consciousness because they don’t have enough energy. You need 50 to 130 grams of carbohydrates, just for your brain, it’s not a simple diet to lose weight.

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

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

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Work Effectively And Earn More (Part1)

work effectively

I watched an Olivier Roland’s video  and I learned good stuff.

Everyone wants to work more efficiently to save time and make more money. There are 2 books to learn how to do this and I’m going to do a synthesis of 2. Maybe you already know theses 2 books, it’s « 4 Hours Workweek  » by Tim Ferriss  and « The One Minute Millionaire » by Mark Victor and Robert Allen.

Before you start, it’s important that you know that there is a special relationship between time and money. The idea is to better manage your time in your day to make your money work for you and make more money. There are several actions to put in place to do this and these actions based on 3 laws :

  • Leverage – Leverage gives you the speed to reach your goals faster. With a lever, you can control several elements. There are 5 types of leverage in 5 forms. We’ll see this in detail.

  • Pareto’s law.

  • Parkinson’s law

Lever

lever effect leverage

Let’s start with the leverage and its different points of support. There is a very interesting quote from Archimedes :

« Give me a place to stand, and a lever long enough and I will move the world »

Leverage allows you to reach your financial goals more easily and quickly. The higher the fulcrum is, the higher you can go up and far.

5 points of support

Money from others

Very useful in the real estate because the money of the banks and the tenant can allow you to have an additional income and a heritage. This heritage is largely financed by the money of others.

Skills of others

By meeting professionals who have more experience than you and mentors on your professional field, you can follow their examples. This allow you to access years of knowledge in a very short time, and avoid making mistakes that can cost you a lot of money and waste a lot of time.

Ideas of others

Find a partner who is willing to share ideas. For example to create your business instead of reinventing the wheel, you can join a franchise network to use and implement a business model that has been proven.

Time of others

Use the skills of someone who has more experience than you, by this way you can save. Delegate tasks.

Work of others

Support a team that is capable to manage things for you without you need to give last minutes instructions. Create a team with a list of instructions so that they are as autonomous as possible.

5 forms of support points

 

Mentors

Mentors are an incredible source of information. Select the people who inspire you from the people who have succeeded in the field you want to master.

Team

It’s known to many we can accomplish more than alone. A team makes it possible to work in synergy and to find solutions more quickly. Find people who have the same values as you and who have complementary skills.

One of the best example of a successful team is the team Steve Wozniak and Steve Jobs who together created Apple. Steve Wozniak is a computer genius, he created the first Apple computer, the Apple 1 and he largely created the Apple 2 that made the success of Apple. Steve Wozniak is a very nice person but at the time, he didn’t have the skills to sell these computers. Steve Jobs was a sales genius but he didn’t have the skills to create these computers.

Steve Wozniak and Steve Jobs separately have never been able to create something as impressive as Apple, the association of these 2 people who shared the same values and the desire to offer people computers easier to use have marked the history of computer with Apple.

Networks

The more professional relationships you have, the greater the leverage will be. Grow your network in the areas where you want to share and work.

Skills and tools

Having essential tools to reach the goal and mastering the operation of theses tools increase success. Skills to master are the power of persuasion, rhetoric and humor.

Systems

Using a good system increases the chances of success. To make money, there are millions of systems (there are so many on internet). The perfect system has 5 characteristics :

  1. No need to liquidity

  2. No risk or little

  3. Require no time

  4. Require no management

  5. Require little effort

The truth is that is very, very, very difficult to find an investment system that has these 5 characteristics, but you have to try to get as close as possible to work less and earn more money.

Pareto’s law

pareto law 20 80

Parkinson’s law or the 20/80’s law discovered by the economist and sociologist Vilfredo Pareto. This principle explains that 20% of the countries of the world share 80% of the wealth and that within these countries 20% of the people share 80% of the wealth. Here is the basis of this principle : « 80% of effects come from 20% of the causes », which means that a minimum of causes create a maximum of effects. Always try to identify in your actions or in your company, the 20% of actions which bring 80% of results.

Parkinson’s law

parkinson law time effort

Parkinson’s law discovered by historian and essayist Cyril Northcote Parkinson. This principle explain that the work extends so as to occupy the time available for the completion of a task. For example, if you put 2 hours to do a task that can be done in 1 hour, you still go for 2 hours. To have more time, we must force ourselves to have less. The basis of this principle is to do a task at 50% or 75% of the recommended time to do it.

In this section, we saw leverage, Pareto’s law and Parkinson’s law. In the 2nd part, we’ll see the 5 actions to be effective and the 4 actions to make more money.

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

-Steph

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Fruits are bad for our body ?

fruits

I read a Nerd Fitness article  and there is good stuff.

Most of fruits comes from trees, it’s for this reason they’re healthy foods. But they’re also composed of sugar and sugar is a bad new for our body. Let’s see.

Healthy

healthy

Fruits and vegetables are planet’s plants that are full of vitamins, minerals, antioxidant and even more.

Fruits are also composed of sugar that is why we’ll enter in the sugar’s science.

A fruit can have a combination of different sugar’s type :e sucre :

  • Fructose

  • Glucose

  • Sucrose (a combination of fructose and glucose)

This combination of sugar that grow with the fruit have a different effect in our body than processed sugar and high-fructose corn syrup.

The difference is fruit’s sugar has fibers and these fibers help our body to slow absorption of sugar in our blood system .

Fruits have a lot of things good for our body and eat them for snack or before a training is excellent.

Fruits can also be part of our healthy meals each day.

Caution

caution

When a person changes diet, an old unhealthy diet with a lot of calories and sugar for a new healthy diet with a lot of proteins and plants, this person may feel lost. Since our bodies have been sugar-dependent easily because of food industry, we must be careful.

When we want sugar, we should think to a fruit rather than a candy. By this way, we give a signal to our brain « Yeah sugar ».

On the other hand to not slow down your weight loss process, don’t eat more than 1000 calories of fruits per day. Burn more calories than you consume is the most important part to lose weight.

Since than food industry put a ton of sugar in fruits, we must be careful to not become sugar addicts. Eat fruits in moderation.

Fruit juice

fruit juice supermarket

I show you the scam ! It’s sugar water (apple juice, orange juice, grape juice, etc.). When fruits are squeezed in factories, there is all sugars but not fibers. And they add preservatives, another type of sugar for flavor and a lot of others ingredients. The scam is that food industry try to make us believe that is healthy fruit juices.

Here, 4 fruit juices, the most popular with the typical amount of sugar inside :

  • Orange juice – 21g of sugar
  • Apple juice – 28g of sugar
  • Cranberry juice – 37g of sugar
  • Grap juice – 38g of sugar

Make a comparison, a 33cl (12oz) of Coke contains 49g of sugar. These numbers are interesting, right ? Do you see the scam ?

Dried fruits

dried fruit

Dried fruits keep healthy vitamins and healthy minerals from fresh fruits and it’s very convenient to carry. It’s convenient for snacks but you have to eat if really with moderation.

We can eat a huge amount of dried fruits because they’re dehydrated then they take less space in the stomac than fresh fruits. The results is than we can have an overconsumption of sugar and calories very quickly.

A tiny handful (a small quarter of cup) of dried grape = 130 calories and 30g of sugar.

Tips

Eat dried fruits to a limited amount and avoid fruit juice unless you squeeze it yourself.

If you’re healthy, continue to eat fruits like you do if it works.

If it’s hard to lose weight and you eat a lot of fruits in your diet, increase your consumption of healthy lipid, protein, vegetable and decrease your consumption of fruits.

If you want to lose weight, eat real fruits in moderation and rarely dried fruits and canned fruits.

I know you’re smart then appreciate fruits and be aware of what you eat.

What is your favorite fruit and what is the fruit you eat in large quantities easily ?

-Steph

P.S. Do you want a free training program ? Click here 

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit 

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Partnership Affiliation

affiliation

I watched an Olivier Roland’s video  and there is good stuff.

What’s it

Amazon is the best example. Amazon begun to do partnership affiliation in 1997 and it always has success.

How it work

Once you’re registered in the Amazon’s affiliation program, you can create a special link for all Amazon’s products. This special link allow you to have commission if a person buy an Amazon’s product. You can use your special link everywhere in internet like in a blog’s article. What is cool with this concept, it’s Amazon pays you a commission without change the final price for the customer.

Fore exemple in a blog’s article THEstephaneANDRE.com, when a person click on my Amazon’s special link for a book than I recommend and buy this book, I receive on sale around 6 %. It’s not a big deal but that’s how it works.

It’s important

important

Yes, it’s important because it’s difficult to have conversion rate more than 10 % of your audience. And 10 %, it’s huge, usually most companies have 1-2 % of conversion.

No matter what you do, you will always have 90 % of your audience who will never buy you anything. This is explained for several reasons, for exemple, companies that sell information, « personal branding » is very important. People who follow me, do it because they like my personality and among them, 90 % of my audience find good what I do but it’s not special then they will buy any of my products/services.

On the other hand, this 90 % can buy in another company a product/service similar but with some differences and it’s theses differences that make it special for them.

You see when you have a company, you know that 90 % of your audience will never buy your product and it’s the same situation for your competitors.

Well, is it better that everyone stays in his zone with 90 % of the audience who will never buy or propose a partner’s product that might interest them ? In which case there is the best growth ? It’s in the case where all partners promote other. Do you see how it’s cool ?

Partnership

partnership

Now you understand partnership affiliation, I think you’re wondering if you’re going to have to promote something you don’t like ? To avoid it, I recommend you to have only 4-6 partners that you like really. Parnters with whom you share same values and they have a good ethic. By this way, you know their products are good and they will never betray their clients. Sorts your partners.

If a partners no longer fits your values, say it and stop working with him. Don’t hesitate.

When you find good partners, you improve you company and partner’s companies.

You will be able to reach levels that you could never have reached on your own.

Of course, everything isn’t perfect, there may be different but it’s possible to have a groupe of friends you can trust.

My advice is to make affiliation, find companies that compete with you and have the same values as you to use in a better way the 90 % of the audience who doesn’t buy anything.

Remember, Bill Gates (Microsoft) and Steve Jobs (Apple) worked together several times and look at what they have become.

-Steph

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Create the Headquarter

batman batcave tim burton

I read a Nerd Fitness article  and there is good stuff.

We need to set up our own environment to buid our success.

Do it like superhero, look :

  • Bruce Wayne has his Batcave to create tools to fight crime.

  • Superman has his Fortress of Solitude

  • Tony Stark has his lab and J.A.R.V.I.S for his Iron Man suit.

It’s our turn to create our own headquarter to have success.

Our brain

brain

We’re creature of habits. More we do an activites regularly, more our brain need to use less his energy to do this activity.

Remember when you learned to drive a car, you was very very focus because you had to be attentive to :

  • Check mirrors

  • Hand at 10 and 2

  • Turn on blinker

  • Step on the right pedal

  • Keep head on a swiel and watch out for other cars

When you learn to drive you’re always tired after a session with a car and it’s normal because you create new habits. Now, you know drive, it’s a habit. You don’t think about what you must do when you driving, it’s almost instinctive.

It’s the same things with others activities like brush teeths, make a phone call or ride a bike.

When you do an activities a lot of time, your brain create a new and faster pathway that need less brain energy.

We need to build better habits by decreasing the amount of brain energy needed to do them.

Your decisions, your environement

home draw

There is 2 places where you spend the most of time :

  • Your home

  • Your School/work/spaceship

Objects from these environments influence your behaviour. Your brain analyze everytime what is around you and what you do when you see these objects :

  • If you see a vendor machin, your brain will say : « I can buy something to eat ».

  • If you see candy on your desk, you brain will say : « I can eat a lot of sugar »

  • When you see a couch and a big TV, your brain will say : « I can have a lot hours of entertainment here »

Now, look new habits we want to build :

  • If you want run after school/work – You need to avoid to sit on your comfy couch and avoid your rerigerator. The solution is to go straight to your bedroom to put your sport’s clothes and sport’s shoes and you go straight outside. You avoid all the house’s distractions.

  • If you want cook healthy meals – You need to eat befort to go shopping at the supermarket. You need to avoid all fast-foods on the road and go straight to the supermarket. In the supermarket, you buy only what has on the list and you go back straight to home to cook a healthy meal.

  • If you want to stop to check your messages on your email or social media 25 times per day – You need to try and force your brain to say : « I’m focus on the task I’m doing ». This case is the same thing that to type a blog’s article in middle of Disney’s World Park.

Audit your headquarter

audit

There is several exemple of how you can do an audit to your own headquarter to take better decisions.

  • Watch too much TV ?  Cancel your annual subscription tv or cable (you will save a lot of money). Buy an Android TV (Google), Apple TV or Netflix and paid only for the shows you want watch. It’s difficult to watch shitty shows and you can’t change to watch your favorite shows.

  • Lose your time on your computer ?  Block yourself of website you check every 5 minutes (Facebook, etc). I will write an article to increase your productivity with your computer.

  • You want run every morning ? Sleep with your sport’s clothes and your sport’s shoes next to your bed. Put your clock alarm across your bedroom.

  • You want train after school/work ? Prepare you sport bag before you sleep and put your sport bag in front of your front door to don’t forget it. By this way after school/work you will go straight to gym.

  • You play to much to video games ? Unplugged your system. By this way each time you want to play, you have to plug everything and when it’s finished, you unplug everything. Video games are cool but we must not forget the real game of life.

  • Tired to eat junk food ? Throw out all junk foods of your house. Because you know, it’s hard to eat junk foods at 9PM when you have only healty foods.

Note : Don’t make a lot of change at once. Stay focus to build one new habit to delete a bad habit. It’s easier to replace a bad habit by a good habit.

Which new habit you try to build for your headquarter ?

-Steph

P.S. : Do you want a free training program ? Clicke here 

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Being Credible And Simple

credibility

I watched an Olivier Roland’s video  and there is good stuff.

How to do to use the power of simplicity to have more success ? Several studies have shown that humain being like simplicity. We like simplicity in name of things, people, products and companies. It isn’t an incredible information but there have been several studies on this subject.

Adam L. Alter and Daniel M. Oppenheimer did a great study. To validate the hypothesis that we prefer more companies with a simple name, they took 89 companies randomly in the New York Stock Exchange and they analyzed stocks performance between 1990 and 2004. Companies with a simple name consistently beat companies with a complicated name. The first year, there was a difference of $333.-.

« Predicting short-term stock fluctuations by using processing fluency »

by A. L. Alter, and D. M. Oppenheimer (2006)

They did the same study again with 170 companies et they found similar results. It’s surprising to see we are influenced by a simple name. I have a question for you, do you know a lot of successful companies with a complicated name ? It’s hard, such name like Apple, Google, Facebook, Sony, Acer are easy to remember because it’s simple names.

Simplicity = credibility

steve jobs simpicity

This means you must find a simple name for your company et also simple names for your products. Some studies have shown that two products with same features, it’s the one with a simple and friendly name that make the difference.

We, entrepreuneurs, it’s important to be simple in our communication with ours prospects, ours customers, ours suppliers et ours teams. The problem in companies world is some experts want show theirs expertises. Here a bad exemple :

« In line with our corporate values, our innovative solutions are placed in guiding our future customers. Responsiveness, professionalism and proximity are our priorities at all times ».

But what does that mean ? Who understand it ? You see, this is the type of communication to avoid. Often experts talk a jargon thinking it strengthens their credibility but the truth it’s this kind of speech discredit experts because we think they don’t know how to express the complexity of theirs ideas.

More you express simply, more you say your ideas in a simple way and more people will think you know what you talk about, more people will find you friendly. Avoid jargon, stay simple.

Look Steve Jobs business presentation. It was business presentation and everybody fought to be in the showroom. The key ? He used a simple langage. For the first iPod, he didn’t say : « there is a hard disk of 5Go ». He said : « You have 1000 songs in your pocket » and that’s what interests people. It’s a simple and clear langage that speaks directly to what interests us.

Be simple in your communication

-Steph

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