Difference Between Websites And Blogs

blog, website, computer, laptop, tablet, smarphone

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

Often people ask themselves this question to start a company on internet: “What is the difference between a website and a blog ?”.

The answer is that there is no difference because a blog is a website. To be more precise, a blog is a type of website because there are websites that aren’t blogs. A blog is a type of website in which the content is published by antichronological order (it means that the last published article is displayed first). It’s possible to have a static home page for blogs, this is an option.

In the case of e-commerce, a blog can be a complementary website to attract qualified prospects. I take the example of fitness. You have a company that sells fitness accessories (weightlifting belt, squat knee sleeves, etc). You create a website to sell your products with Prestashop , Shopify , Magento . By creating another blog type website, you share content that will interest your potential clients, fitness fans.

On the blog, you share articles like: “Protect you back with these 4 strength coach secrets” or “7 exercises to build your strength and power foundation” or “How much protein, fat and carbs should you eat to lose weight”. Topics that interest people who do fitness. You have to publish content to attract qualified prospects, it means, qualified prospects who are likely to buy your products.

Study case

analysis

It gives a huge advantage compared to your competitors who don’t do that.

Here is a concrete example. Bonnegueule is basically a blog about French men’s fashion. But the Bonnegueule’s founders did more than what infopreneurs usually do (sell online training and ebooks) They created their own clothing brand in collaboration with fashion designers. Since 2014, they have 3 physical stores in France.

What is innovative with Bonnegueule is that on the products sheet of clothes, there is the complete details of the materials used, tips to be elegant with the clothe, how to associate this clothe with others, tips for good maintenance of the clothe and the fashion designers pictures.

With all this people see Bonnegueule as advisers and not sellers, even if they sell products. And that makes a huge difference in the relation with clients.

It’s also smart to create multiple types of content (text, video, audio) on other platforms such as YouTube, Instagram, Facebook or Soundcloud to attract other qualified prospects to other locations.

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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 .

Deadlift Correctly (Part 3)

deadlift

If you didn’t read the first parts, click Part 1 and Part 2 

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

Grip the barbell

deadlift grip

The strength of the grip is an important part of the deadlift. There are 2 types of grip:

  • Overhand grip => The palms of your hands are towards your body (pronated grip).

  • Over-under ou mixed grip => One palm of your hand is toward your body and the other towards the outside (one hand with a pronated grip and the other with a supinated grip).

  • Hook grip => Your thumb is under your fingers

For beginners, the double overhand grip is the best to have a safe grip.

Use the mixed grip when you have more experience and you lift heavy because there are disadvantages. Stress on the shoulders is uneven and can create problems or injuries in the biceps whose palm is outside. As the stress on the shoulders is uneven, it’s easier to lift heavy weights.

When you begin deadlift, your grip’s strength is powerful enough to lift the barbell because your back’s strength is correct. The day of your back’s strength is more powerful than your grip’s strength (your hands slips slowly), that’s when you need to think about improving your grip.

If you don’t like the mixed grip, you can use the hook grip.

Wrist straps

Straps can help you lift heavier because your grip is assisted by a strap that is wrapped to the barbell and is hooked to your wrist.

I advise you to use wrist straps only when you lift very very heavy. This is not a thing to use all the time otherwise you’ll lose the natural strength of your grip.

Gloves

The truth is that the gloves don’t improve the grip. Gloves create a space between your hands and the barbell, this increases the diameter of the barbell and make the barbell harder to hold. Gloves prevent you from having a secure grip, I advise you to use them only if you have ripped callus to your hands.

With this video , you’ll learn to take care of your hands to avoid having this type of injury.

Belt

Many people in gyms use the belt in the wrong way, but you’re a smart one. The belt is useful only when you’re lifting very heavy weights and it’s not only for your lumbar. With this article , you’ll learn how to use the belt in an effective way.

Note

Use a mixed grip and a belt isn’t necessary to lift very heavy. Watch this video of Anthony Mychan  who do a deadlift at 249.47kg (550lbs) at a Nerd Fitness Camp with a double overhand with no belt.

Common mistakes

common mistakes

Rounded back

Having the back rounded throughout the movement may cause injuries. It’s necessary to have your spine in a neutral position.

Note => there are some powerlifters that purposefully round theirs upper back to decrease the range of motion, but this is a sport specific move, still a fault, and something you should not consider as a beginner.

Head raised and look up

To have a raised head create a hyperextension to your neck. This can cause injuries. Keep your head in a neutral position like your spine.

Hyperextending at the top

In fitness competitions, exaggerate the top of the deadlift has become popular for quickly show the judges that hip and knees locking is done.

Use the squat position

Deadlift is not squat. Deadlift doesn’t have the same start and end position as the squat. Deadlift is a different movement than squat.

Barbell makes a forward movement

It’s necessary that the barbell stays above your shoe’s laces and the barbell needs to be lifted vertically all along your body.

Barbell’s movements towards the front are to be avoided.

Your torso rises after your butt

We call it the « stripper deadlift ».

It’s important that your torso guides the movement and that your body moves in the same rhythm upwards.

Bend your arms

Often people bend their arms to lift the barbell more quickly. Unfortunately, this is a bad tactic because this can tear biceps muscle. Keep your arms straight during the movement.

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

-Steph

How To Do Chin-Ups

chin up anatomy back

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

In suspension at the fixed bar with your hands apart with a pronated grip:

  • Inhale and pulls to bring your chest almost to the level of the bar

  • Exhale at the end of the movement

  • Return to the starting position by controlling the movement

chin up anatomy back

This exercise works latissimus dorsi, teres major and when approaching the shoulder blades at the end of the movement, it’s the rhomboids and trapezius (middle and inferior part). This exercise works a little bit biceps brachii, brachialis, brachioradialis.

This exercise works the back in thickness.

Variants

By pulling out your chest, you can pull to the chin.

If lifting your bodyweight is too easy, you can attach weights to a belt.

From a biomechanical point of view, do this exercise with your elbows along your body work the outer fibers of the latissimus dorsi and develop your back in width.

By pulling out your chest with your elbows back to pull to your chin, work the upper and middle fibers of the latissimus dorsi and those of the teres major.

chin up anatomy back

chin up anatomy back

Note

Pectoralis major works a little bit to be in synergy with the latissimus dorsi and teres major to close the angle between your arm and your core.

Evolution

evolution human being nature tree

Latissimus dorsi and teres major have an important role in the four-legged movement of our distant ancestors. They have the function of pushing the front legs backward.

During arboreal life, these muscles were transformed into muscles specialized in vertical displacement.

During life on the ground, our ancestors bought the biped but retained the possibility of climbing.

That’s why we have powerful back’s muscles to tow our bodies and climb trees.

Note

The difference that human beings have with our close relatives, the monkeys, is the development of lower limbs specializing in bipedalism. Our torso and upper limbs have the same structure and proportions. The truth is that monkeys don’t have long arms, it’s us who have long legs.

Subscribe to my newsletter and share this article 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.

Parallel Bar Dips

parallel bar dips

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

On the parallel bars with your arms outstretched and your legs in the void :

  • Inhale and flex completely your forearms to have your chest at the bars

  • Flies back to the starting position and exhale at the end of the movement.

During exercise, the more your chest will be inclined, the more you will work the lower part of the chest. On the other hand, the more your chest will be straight, the more you will work your triceps.

This exercise is excellent to stretch the pectoralis major and relax shoulder girdle .

If you’re a beginner and have difficulty doing this exercise, you can use the machine dips to have more power. Sets of 10 to 20 reps give excellent results.

For athletes who are used to do this exercise, it’s possible to increase the difficutly with a weight attached to a belt or between the legs to have more power and volume.

Attention : In all cases, it’s necessary to do dips with caution to not traumatize shoulder’s joints.

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

-Steph

Back To The Source Of Equipment (Part 2)

source water river

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

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

Racks Et Machines

To do squat, there are differents equipements, we name it « racks ». Let’s go.

Squat stands

squat stands

It’s 2 pieces standing, next to each other to hold the Olympic bar. It’s handy because it’s portable and you can do squat outside. But in a gym, it’s not great because you can’t put heavy weights, it’s too fragile.

Squat rack

squat rack

It’s 2 bars that are standing tied with horizontal bars. With the Squat racks, you can put heavy weights.

Power rack

power rack

It’s my favorite. It looks like a large rectangle with poles in vertical and horizontal. The Power racks have holes for placing J-hooks to adjust the height of Olympic bar. What is cool is that you can do several exercices with like pull-up, bench press, overhead press and dips.

Smith machine

smith machine

Smith machine looks like Squat racks except that the bar is guided.

Gym staff will tell you that it’s a machine to do squat safe. I don’t advise to use this machine because it forces your body to make unnatural movements. This scientific study (https://www.ncbi.nlm.nih.gov/pubmed/19855308 ) shows that you have better results with a squat with free weights.

The difference between Squat racks and Smith machine is that the bar where you put weights is fixed on Smith machine.

Weight machine

plate loaded machine weight pin loaded stack machine weight

Weight machines are in 2 categories : Pin loaded (stack machine) and Plate loaded. Pin machines have a rectangular weight stack with a hole to put the pin. More the pin is low, more the weight is heavy to lift. What is cool with this machines is that you don’t need to look for weights anywhere in the gym.

With Plate loaded, there is no weights attached to the machine. You put weights on the machine yourself. Plate loaded machines have a wider range of motion than Pin loaded.

Cable machine

cable machine

No matter the size or design of the cable machie, it will always be a pin loaded (stack machine). A handle is at the end of the cable and you can pull or push in different directions. Cable machine can be an alternative for some exercices you do with dumbbells or barbells. Cable machine has a wider range of motion.

Pull-up Bar

pull up bar

You know in most gyms, there is no real pullup bar (like in my gym). If you don’t find a freestanding bar, there are several alternatives like power rack, smith machine or the top of the cable machine.

Dips station

dips station

Usually dips station is integrated into the power rack or the cable machine. You can find some that are freestanding.

Assisted Pullup /Dip station

assisted pull up

It’s a Pin loaded (stack machine). You choose a weight and you put yourself on the platform. The weight you choose will help you to do pullups or dips. For pullups, I advise you to do Lat pulldown and the day where you can lift your bodyweight, you do freestanding pullup.

Bench

adjustable bench

Ajustables benches and standard flat benches are types of benches you will see in a gym. To do incline and decline exercices, ajustable bench is perfect. Benches are the equipement the most use in a gym, especially on Monday. I don’t know why but Monday is the international chest’s day and it’s hard to find a bench that day.

Bench press

bench press

Squat stand and Squat rack are use to do bench press in small gyms and Crossfit. In big gyms, there are special bench press with a stand attached.

Equipement items

Now you know the main gym’s equipment, I will show you small equipement items.

Collars/Clips

collar clip

There are several collars/clips designs but they have the same purpose that is to keep weights safe on the bar.


Weight plates

weight plate

There are several type of plates :

  • Standard metal plates/ rubber encased weight plates

    They’re made of metal and they shouldn’t be thrown to the ground. There are circle with the denomination of weight on. Depending on the weight, they have different diameters.

  • Bumper plates

    They’re made of rubber and can be thrown to the ground for above your head (clean and jerk).

Plates can have a denomination in kilograms or pounds :

Kilogramme : 1, 1.5, 2, 2.5, 5, 10, 15, 20 et 25kg

Pound : 2.5, 5, 10, 25 ou 45lbs.

You can also find plates with a combination of metal and rubber that can be thrown to the ground but not from aboe you head.

Kettelbells

kettelbell

This is looks like a cannon balls with handles. Most gym don’t have the same weight repertoire than dumbells but it’s possible to find kettelbells of 24kg (53lbs) and 31.75 (70lbs) and more.

GHR/GHD Machine

ghr ghd machine glute ham raise developer

The translation is « Glute Ham Raise » or « Glute Ham Developer ». With this you can do glute ham raise, back extension or sit ups.

Prowler/Dragging sled

prowler dragging sled

Put weights on a prowler and push or pull while you run.

Strongman equipment

strongman kegs yokes hammers tires atlas stone

If you don’t intend to make a strongman competition, kegs, yokes, hammers, tires and atlas stones are good to do from time to time.

Plyo Boxes

plyo Boxe

These boxes have several size. You jump on and off of.

Bands

band

Those are big rubber bans to work mobility and speed lifts.

Gear

It’s funny because people ask me often : « What do I wear ? ». I noticed in gyms, it’s often a fashion show. It’s for this reason beginners are impressed. Unless you have an injury, clothes don’t matter. When I started, I took some clothes that I rarely used and I always do that. Sometimes I see people with cool clothes and I say to myself : « Wow, I have to buy it » and when I see theirs performances I say to myself : « Pffff, show-off ! ».

Clothing

Gym isn’t a fashion show. You’re not going to win a prize because you’re well dressed. We’re here to sweat so wearing comfortable clothes. You know, my clothes and shoes are torn and the funny thing is that people ask me, if they can train with me because they see my body evolve.

Shoes

squat deadlift shoes classic converse chuck taylor all star

It’s important to have a good pair of shoes to do deadlift and squat. A good pair of shoes allows you to put your weight on your heels to be as stable as possible. Running shoes don’t allow you to do this because their soft soles. If you don’t have the budget for this type of shoes, the classic Converse Chuck Taylor All Star works well and is what many top powerlifters still wear.

Personally I use my Converse Chuck Taylor All Star for my strenght training and my Puma to run.

Gloves

Gloves are used to protect hands from callouses. At the beginning, I wore gloves and I still had callouses and sometimes my hands slipped inside gloves because of the sweat. I notices that gloves could also mess up your grip and technique. I don’t use gloves and I don’t recommand to have gloves.

Knee/Wrist wraps

knee wrist wraps

Wraps allow you to have support and stability when you lift heavy weights (squat/deadlift).

Straps

straps

Straps allow you to hold the bar longer in your hands. Straps are wrapped around the bar which relives your grip. It’s excellent for intermediate and advanced lifters. Beginners don’t need to use it.

Weightlifting Belt

weightlifting belt leather weightlifting belt velcro

There are 2 type of weightlifting belt : leather or velcro. It’s very usefull for intermediate and advanced lifters. I use my weightlifting belt only for deadlift and squat.

Stop, stop, stop, I see you start to worry about buyiing all this. Don’t panic, the most important thing to have is a good pair of shoes to get started. It’s simple, let’s go my friend.

Whats’s the biggest mistake you made when you started lifting ?

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

-Steph

Bad Fitness Tips

bad advice

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

In the fitness world, there is a lot of contradictory information and it’s difficult to be healthy with this mess.

This for this reason I’ll give you  advice that my old friend Bobby told me so it’s Bobby who talks and Bobby says :

Clothes

fitness clothes women fitness clothes men

It’s important to have nice expensive sneakers to have results. You need to have the lastest Nike/Reebok/Puma/Adidas/etc.

For clothes, you need to have spandex pants because it helps to burn fat in thighs. You burn fat faster by doing less effort.

The gym is a fashion show.

Material

nautilus multi exercices machine

Abs machines

You need to have a machine like Ab Coaster, Ab Roller, Ab Chair, Hawai Chair (it’s the best ) . Abs, it’s life.

A training without being exhausted

It’s stinking to be exhausted after a training session, this is why that Flex belt is pratical . This is something else, Weight loss wraps . You put that on your body and your body becomes thinner, this is cool.

Shake Weight

If you’re a lady and you want to have arms toned, Shake weight  is for you. You do it 10 minutes per day and you’ll have results.

The 562 movements machine

Do you know Nautilus machine ? It’s the same thing. You sit down, you move your arms and legs and you’ll have a pro bodybuilder’s body. Don’t use free weight because it’s really heavy and really difficult to use.

Treadmill

It’s a machine when you use it, you feel like you’re walking on a hill. It’s better than walking outside.

If you want buy everything, I advise you to take a credit. Don’t worry, your bank will like it. Look this new generation of treadmill.

Training

luxury gym

Most expensive gym

I advise you to choose the most expensive gym of the town with the most machines as possible. You need to avoid free weight because it’s hard to be with people who lift dumbbells and barbells.

Subscribe to all gym’s classes

You need to participate to all gym’s classes like jazzersize, boxersize, supersize, sweatin’ to the oldies, dub-steppin’ to the newies, etc. You can just do one lesson, it’s cool.

Free weight

This is for lady. You need to don’t lift dumbbells or barbells otherwise you’ll have a bodybuilder’s body. If you need to lift a weight, I advise you to take the lightest weight and do 50-60 repetitions. Attention, you must not lift dumbbell more than 1.3kg (3lbs).

Change your program all 4 hours

By this way you shock your muscles. You need to change your training program very often to prevent your body from getting used to. There is 28-day workout split, it’s excellent. Tomorrow, it’s « left arm » day.

Diet

diet pills

Doesn’t change your diet

You don’t need to change what you eat. The proof is there are gym that offer pizzas and bagels . You need to take a lot of pills and shakers to have an athletic body. Diet pills, fat burner shakes, mass gainer, double up muscle building power, etc.

Supermarket

At the supermarket or grocery, you avoid all fruits and vegetables. Anything that doesn’t have labels « low-fat », you also avoid. You need to have healthy preprared meals. If on the labels there are 50 unpronountable ingredients on the label, it’s good.

Take everything that has the label « low-fat » like ice-cream, bagels, bread, cookies, french fries, etc. Takes whatever is « low-fat » is healthy.

If you don’t like to do shopping you can buy salads in fast-foods. Salads are healthy like macaroni salad, potatoes salad and deep fried ball of lard salad.

Energy drinks are excellent for you health, you can drink it like you want. It’s better than water.

Here was advices of my old friend Bobby. You smart and I know that you noticed that ALL THESE ADVICES ARE CRAP. Sadly, a lot of people think that these advices are useful and they become crazy when they don’t see results.

What is the worst fitness advice you have seen ?

-Steph

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