Basic Nutrients

nutrient, nutrition, carbohydrate, lipide, fat, oil, protein, macro, food

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advices from Arnold Schwarzenegger and I learned some good stuff.

There are 3 basics nutrients called macronutrients :

Protein

A protein is made of different amino acids to provide the materials constituting the muscle tissue. A protein is also a component used in all body organs such as tendons, bones, skin structure and other bodily functions because all enzymes are proteins.

Carbohydrates

Carbohydrates are fuel for energy. They’re made of different molecules more or less complex than those of sugar or starch.

Fats

Fats or oils contain the densest energy reserves.

Water

Water is an essential element. It make up about 72% of the muscle and most bodybuilders drink several liters of water a day.

There are several nutrients called micronutrients :

nutrient, nutrition, food, vitamin, mineral, fruit, vegetable, micro

Vitamins

Vitamins are essential chemical elements that allow several biochemical reactions.

Minerals

Minerals are essential for many vital functions of the body.

Essential amino acids

Amino acids are part of the protein that we receive from food.

Essential fatty acids

Essential acids are elements that we receive from plants or fish oils.

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-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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Nutrition

nutrition, food, energy, diet, metabolism, nutrient, calorie,

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read a Arnold Schwarzenegger’s book « Encyclopedia of Modern Bodybuilding » and I learned some good stuff.

Training stimulate muscle growth. To have an effective training, it’s necessary that your body has the sufficient amount of energy and enough raw materials. The role of nutrition is to carry this energy and these raw materials.

The function of nutrition is to learn how to stay lean, mean and muscular. With nutrition we learn how much food to eat in order to have the best results possible. This allows you to study the basic nutrients and calculate the amount you need. This also includes studying protein, vitamin, mineral and other supplements.

Learning nutrition allows you to be more muscular. It improves your health and improves your immune system to be able to do all your training sessions without being sick (cold for example). Good nutrition has other advantages, such as improving our recovery after training with very heavyweights, having a beautiful healthy skin, having excellent internal organs and the list is long.

Precious

precious, value, priceless, worth, rare,

For a bodybuilder, the basic of nutrition are as precious as the basic principles of training. Exercices requires energy and the amount of nutrients you eat is essential to having the body you want.

During the Arnold Classic, athletes are interviewed after their appearance on stage. At the question « What do you feel was the most important factor that helped you get in such tremendous shape for this contest ? », athletes don’t respond that it’s thanks to bench press, squat or muscle isolation. In the majortiy of cases, they explain that they improve their nutrition or their supplement to gain muscle, lose fat and be able to train with maximum energy until the competition’s day.

It’s important to say that advance in nutrition and supplements are the main reason why we’re seeing athletes with this excellent level today. Attention, progress has improved the training with the years but training has not been revolutionized as nutrition. Training and nutrition are complementary because it’s impossible to create a champion only with good nutrition. It’s essential that athletes have an intensive training, a good mental attitude and a good knowledge of nutrition.

In the past, bodybuilders approached nutrition on instinct, seat-of-the-pants basis. In a first phase, they were building muscle and getting big, but not really ripped. In a second phase, they were getting thinner (like Harnold Poole or Vince Gironda) but they were getting small. They hadn’t found the trick yet to stay big and getting ripped at the same time.

Nutrition’s fundamental are quite simple. In fact, I can’t say that it’s simple because each body is unique. It’s important to study these basic principles to apply them to your training, to understand the needs of your body and to see how your body reacts to different diets to gain or lose weight. There is always this instinctive aspect but with this nutritive knowledge, it’s easier to adjust the quantity to have the body that you want.

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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Ankle Sprain

ankle sprain inversion lateral

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

A sprain is a stretch injury of the ligament that supports the ankle. This sprain often happens to the ligament outside the ankle when the foot is twisted inward (inverted). It’s a « lateral » ankle sprain that localized to the ligaments in the outer/lower part of the ankle.

A « high » ankle sprain (or syndesmosis injury) is a ligament stretch injury that holds the tibia and fibula together in the lower leg. This type of sprain happens when the ankle is twisted outward, it’s an eversion injury.

ankle sprain inversion eversion syndesmatic lateral medial high

When there is a sprain, the ankle is tender and swollen on the outside, above and at the front of the ankle bone, but the pain doesn’t come from the ankle bone. A sprain can create moderate or severe pain that can prevent the foot from supporting the body weight.

ankle sprain stretch injury grade

Treatment of sprained ankle

ankle sprain rice rest ice compression elevation

The basic treatment is what we call RICE (rest, ice, compression and elevation). During a severe sprain, it’s advisable to use a walking boot to help support the ankle.

Recovery time for a « lateral » sprain is usually 1-3 weeks and for a « high » sprain is usually 3-6 weeks.

Rehabilitation can begin a few days after the sprain when swelling decreases. The rheabilitation has 3 goals :

  1. Restore movement and flexibility

  2. Restore strength

  3. Restore balance

How to avoid a ankle sprain

It’s possible to use a brace to help prevent sprains. There are several types of neoprene or elastic materials. Here are some models on Amazon, click here .

Statistics

  • Ankle sprains are more common in all sport that involve cutting and pivoting

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-Steph

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Validate Data Mining In Tableau With A Chi-Square Test

validate validation

I have just enrolled in a Data Science course on Udemy  and I learned good stuff.

In this article we will start using statistics. Don’t worry we’ll do something simple, we’ll use the Chi-square test in a basic way. There is a special section to learn how to do statistics at an advanced level.

I’ll explain why we’re going to learn how to use the Chi-square test. The results we have with theses 2 bar charts are good. We see on theses 2 bar charts that age has a significant impact on the rate of client leaving the bank. We also see in which age groups the clients leaves the bank the most and which age groups the clients leave the bank the least. With that we have good insights.

In the A/B test « Gender », we can see that there is a correlation between the male and female sex and the choice to leave the bank. But as I said before, this A/B test is basic. The results of a basic A/B test visually shows us what is probably happenning in reality but we aren’t 100% sure of these results. To validate these results, we need do to use statistical tests like Chi-square test.

Doing a report based on basic A/B test is very risky and you can have completely false insights. I don’t advise you to do it (unless you want to leave your job). It’s for this reason that using Chi-square will help us to have strong insights.

Chi-square will allow us to know if our results are statistically significant. Our results are based on a sample of 10 000 clients and Chi-square test will tell us if these results are due to chance effects or if these results can represent all the client of the bank.

For example in our A/B test « Gender », we observed that in our sample of 10 000 clients, women are more likely to leave the bank compared to men.

tableau data mining science chi square test a/b test

Now, we aren’t sure if the results of this sample represent the behavior of all the bank’s clients.

To use basic Chi-square test, we use an online tool. Click here  .

tableau data mining science chi square test a/b test

On internet, there are plenty of websites to do a Chi-square test but we’ll use this one so that you can understand how it works. To do a Chi-square test, we need to use absolute values and in our A/B test we have percentage.

Let’s go back to Tableau. We’ll create a new tab with a version of A/B test with absolute values. In this way, we keep the A/B test with the percentages. Do a right-click on the « Gender » tab and select « Duplicate ».

tableau data mining science chi square test a/b test

Name the new tab « Gender Actual » to specify that it’s absolute values.

tableau data mining science chi square test a/b test

To have the absolute values, move « Number of Records » in « Measures » to the « Marks » area and put it over top of « SUM(Number of Records ».

tableau data mining science chi square test a/b test

tableau data mining science chi square test a/b test

Move « Number of Records » in « Measures » to « Rows » over « SUM(Number of Records ».

tableau data mining science chi square test a/b test

Cool, we have our absolute values.

tableau data mining science chi square test a/b test

We also need total absolute values, which means the total number of men and women. There is a very fast way to get that. Right-click on the vertical axis and select « Add Reference Line ».

tableau data mining science chi square test a/b test

Then in « Value », click on the drop-down on the right and select « Sum » to have the total sum of the observations.

tableau data mining science chi square test a/b test

And in « Scope », you select « Per Cell » option to specify that you want the total sums for each category, male and female.

tableau data mining science chi square test a/b test

Now, we have the total sum at the top of the bars. We will modify labels to have the absolute values. In « Label », we will change « Computation » to « Value » and click on the « OK » button.

tableau data mining science chi square test a/b test

tableau data mining science chi square test a/b test

Perfect, we have the total amount of observation at the top of each bar : 4543 women and 5457 men. We have what we need to use our online tool.

tableau data mining science chi square test a/b test

OK, I’ll explain how this tool works. « Sample1 » and « Sample2 » correspond to the independent variable « Gender ». You choose in which order you enter the data, « Sample1 » for men or the opposite. In our case, we use « Sample1 » for women and « Sample2 » for men.

« #success » corresponds to the result Y=1, which means in our case « yes, the client left the bank ».

« #trials » is the total number of observations, which means the total number of women in « Sample1 » and the total number of men « Sample2 ».

That’s how you enter the data :

  • For « Sample1 » in #success, you enter 1139 because there are 1139 women who left the bank. For « Sample1 » in #trials, you enter 4543 because there are 4543 women in total.

 

  • For « Sample2 » in #success, you enter 898 because there are 898 men who left the bank. For « Sample2 » in #trials, you enter 5457 because there are 5457 men in total.

tableau data mining science chi square test a/b test

Here is the verdict : « Sample1 is more successful ». « Sample1 » corresponds to women and #success is :« yes, the client left the bank ». This verdict means that of all the bank’s client, women are more likely to leave the bank than men. And look, there is something important, it’s « p<0.001 ». This means that the « p » is strictly less than 0.001.

tableau data mining science chi square test a/b test

« p » is the value that indicates whether an independent variable has a statistically significant effect on a dependent variable. In our case, the independent variable is « Gender » and the dependent variable is « Exited », which is : « yes, the client left the bank ». So « p » is strictly less than 0.001, which means that the independent variable « Gender » has a statistically significant effect on the dependent variable « Exited ». This shows us that out of the total number of bank’s clients, women are more likely to leave the bank than men.

This is how we use Chi-square test with this online tool. This is the same principle on all online tools that you can find on Google or DuckDuckGo . You can repeat these instructions that I gave you with other tools, you will get the same results.

It’s cool with the Chi-square we validated the A/B test and to specify that this A/B test is validated, we’ll color the tab in green.

Right-click on the tab, select « Color » and select « Green ».

tableau data mining science chi square test a/b test

tableau data mining science chi square test a/b test

Perfect, now we’ll validate another A/B test. Selects « HasCreditCard » tab.

tableau data mining science chi square test a/b test

We’re going to create an A/B test « HasCreditCard » only with absolute values. To save time, right-click on « Gender Actual » tab and select « Duplicate ».

tableau data mining science chi square test a/b test

We’ll remove the green color on the tab « Gender Actual (2) ». Right-click on the tab and select « Color » and « None ».

tableau data mining science chi square test a/b test

You rename the tab « HasCreditCard Actual ».

tableau data mining science chi square test a/b test

Move the variable « HasCrCard » over « Gender » in « Columns ».

tableau data mining science chi square test a/b test

tableau data mining science chi square test a/b test

Excellent, everything is ready to do a Chi-square test. We’ll remove « Exited » labels to better see the absolutes values. Make a click and drag out.

tableau data mining science chi square test a/b test

tableau data mining science chi square test a/b test

Perfect, let’s go back to our online tool. In this case, « Sample1 » is « no », which means client who don’t have credit card and « Sample2 » for « yes », which means clients who have a credit card.

That’s how you enter the data :

  • For « Sample1 » in #success, you enter 613 because there are 613 clients who left the bank. For « Sample1 » in #trials, you enter 2945 because there are 2945 clients who don’t have a credit card.
  • For « Sample2 » in #success, you enter 1424 because there are 1424 clients who left the bank. For « Sample2 » in #trials, you enter 7055 because there are 7055 clients who have a credit card.

tableau data mining science chi square test a/b test

Let’s look at the verdict, it’s « No significant difference ». « p » value is very high, it’s above 5%. This confirms that the independent variable « HasCrCard » has no statistically significant effect on the dependent variable « Exited ». That was the conclusion we had made when we had done the A/B test with percentages.

We had seen that there was 21% of « Exited » (clients who left the bank) in the category « no » and 20% in the category « yes ». With these results we concluded that most likely the variable « HasCrCard » had no impact on the rate of clients who left the bank. Chi-square test confirms our conclusion and we can put the tab « HasCrCard » in green to say that it’s OK.

Right-click on the tab « HasCreditCard » => « Color » => « Green ».

tableau data mining science chi square test a/b test

tableau data mining science chi square test a/b test

Excellent, now, you can do a statistical A/B test with 2 categories. Soon, we will do statistical A/B tests with more than 2 categories.

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

-Steph

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Dispersing In Several Projects

project

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


I know several people who explain their projects and 6 months later, they explain a new project and so on. I think you know people like that too.

It’s a problem that happens very often and to understand that, you have to see the 3 steps of a project.

Fist step – start

This the excitation step. You discover project’s elements and everything is wonderful

Second step – crossing the desert

This is the step where you understand that you must give a lot of effort for little result. What is frustrating in this step is seeing people who have many years of experience doing incredible things easily while your work like crazy to do a basic thing.

Third step – experience

This is the step where, thanks to the experience you accumlated in the crossing of the desert, you begin to master the elements fo your project to make better progress.

What happens is that there are a lot of people who addicted to the first step : start. This is understandable because it’s in the step where everything is wonderful. When it’s necessary to go to the second step : the crossing of the desert, these people find a new project to redo the frist step.

Changing project for all the time to stay in the first step is a type of intelligent procrastination. These people avoid every second step, they want to have excitement without having the disadvantages of being persistent in something.

In this case, intelligent procrastination is about giving you a good conscience by telling yourself and others that you’re doing something positive for your project. But inside, concretely, you avoid doing the most important things to do to advance your projet. For exemple, you worked for months designing your Amazon website (this looks like a good idea) but since the creation of your website , you have done only 2 sales (it’s really a problem).

Solution

solution

Projects are means to reach your final goal. The first thing you need to do is to determine your final goal and then select projects to do to achieve this goal. For exemple your final goal is to become a successful author and your project is to have a blog where you’ll write chapters of your book.

Becoming conscious of your final goal is important but it’s not enough. You need to take action to complete your project because therse projects are just means to reach your final goal.

There is another phase, it’s that after a certain time, you need to select a minimum number of projects. Successful entrepreneurs are entrepreneurs who know how to say « NO » and it’s really important. You can’t succeed in all project in your life.

Select project

select project

How to select a promising project ? This is what you’ll want to know during the first step : start. This is the start step that will let you know if you’re ready to go to the second step : crossing the desert. It’s obvious that there is always a risk in the choice of a project. That’s something we can’t avoid at 100 %

One way to have more perseverance is to have organization, increase the strength of will and increase discipline. These are elements to work on a daily basis.

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

-Steph

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Upright Rows

upright rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

Standing with legs slightly apart. Your back straight with your abs contracted. Place a barball on your thinghs with a pronated grip and your hands are a little more apart than the width of your shoulders :

  • Inhale and pull the barbell along your body to your chin bay raising your elbows as high as possible.

  • Back to the starting position without shaking

  • Exhale at the end of the movement

This exercice mainly works all the deltoids, trapezius, biceps and forearms’s muscles and a little bit butt, sacrospinalis and abs.

it’s a complete basics movement to obtain a body like Hercules.

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

-Steph

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