Change Your Diet Successfully

change diet

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

I imagine you took you 1st January’s resolutions to have a better body. Do you always to that ?

88 % of people fail to reach their fitness resolutions for a year ! Yes, studies prove it. But there are 12 % who succeed. Let’s see.

Momentum

super mario bros

I’ll use the game « Super Mario Bros » to explain. When we start the game, we’re small, we don’t have armor (or powers). If we run on an enemy, we lose a life and we start at the beginning of the stage. We restart, we restart and we restart.

And if on our way we find a mushroom, we change, we become bigger and stronger. We can be hit by an enemy one time without restart the stage. If we can continue without being hit, we can fin a Fire Flower. We can attack our enemies at a distance and we must be hit three times to restart the stage.

Healthy eating habits

Everything is difficult when we start something new. We need to be careful because we’re attacking from everywhere. The Matrix use parties, birtdays or advertisements to prevent you from having a healthy diet.

Each times we don’t resist to these attacks (temptations), we feel we have failed and restart to the beginning. The truth is that every day is a success. If in the day you eat one healthy meal, it’s a success !

By giving our maximum to eat a healthy meal a day, we build our strength, then you’ll eat 2 healthy meals a day and we’ll become stronger and so on. Little by little we build a healthy eating habits and we’ll find the Fire Flower to attack enemies like in « Super Mario Bros ».

Short Time Diet

short time diet

The problem I have with these « diets » is that is a temporary food change to achieve a result adn then return to old habits.

For 6 months people struggle to lose weight and then gain even more weight than before. I see my friends do this and I can tell you that every 2 years, everybody notices that they gained a lot of fat. It’s weird.

Diets are like invincible star in « Super Mario Bros », it’s a power that lasts 10 seconds. We can go very far in the stage without being hit by enemies. The problem is when we take the invincible star when we’re small and after we have to fight the Boss. The Boss hit us one time and we restart the stage.

We have more change to beat the Boss when we cross the stage slowly by accumulating coins and power up that we can find rather than invincible star.

To change your diet, it’s the same principle, it’s the transition to a new lifestyle. It’s not temporary, it’s a lifestyle to be healthy all the days of the year all the life.

Education

education

To can change food habits effictively, educating on food is very important. Sugar in processed food is very addictive. When we stop to eat processed foods, we my be lacking as an addict, having a crisis and eating a large amount of it. It’s for this reason we call it « junk food », foods for junkies.

Sugar has the same chemical reaction than cocaine in our brain. Read this article .

Like a junkie we say :

  • « Just one it’s not bad »

  • « Why I need to lose weight, it’s no use »

  • « I stop to eat it tomorrow »

Slowly but surely

I took several months before getting used to a healthy diet. Each month, I had food goal. It’s was like eat a healthy meal during the day, drink green tea, buy only 2 cookies packs during the week, drink a little bottle of water. From month to month, it became easier without having a hug desire for sugar. And if I a desire for sugar (because it still happen), I eat a teaspoon of honey (mmmmh, honey is so good).

I think it took me 9 months to have a complete healty diet. Now, I always adjust my food with smartphone’s application MyFitnessPal  and it’s fun because adjust my food is like do an update with an application, it’s cool.

Execution

execution

The first time we play « Super Mario Bros », we don’t have weapon and armor. We know if we’re hit one time, we restart the stage and a enemy come to us. We press all buttons on the controller to understand how to make move Mario. Serously at this precise moment we don’t think, we execute.

To start we a healthy diet is the same thing.

Perfect meal ?

Forget that, eat pasta or rice with vegetable with meat, tuna or eggs.

Perfect breakfast ?

Forget that, eat oatmeal or a plate of pasta or rice with vegetable with meat, tuna or eggs (it’s really my beakfast, I’m not joking)

Let’s do both things at the same time : education and execution.

What is your worst diet you tested ?

-Steph

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

Have arms bigger, stronger ?

 arm big

Whether your goals are to have the aesthetic side or the force, these tricks can allow you to have strong arms.

Have arms bigger and stronger not only gives some proud, but they also play an essential role to lift heavy. The biceps muscle are often appointed from the muscle beach because it’s common to see people in the gym avoid the leg day, once spring arrived to devote to curl. However there comes a time in your workout where you have the opportunity to work the muscle groups that help biceps lifted or pull.

Here are some tips that will boost your arms while building a massive force.

A. Add pullups and chinups in each workout.

pullup

Yes, I said to each workout. I heard Brandon Lily, a super superhuman powerlifter who says he has never meet a guy with a big back be weak. Follow me, build a strong back requires you to have strong arms. If you loose your arms before finishing a series of pullups, you never develop that power. By adding pullup to your workout, you build muscle and strength. I suggest doing a mix of chinup (palms facing you) and pullup (palm out). Integrate a pullup at the end of your workout, after all your multi-joint exercises, but before the specific work of the arms. Set light weight with high reps and heavier with low reps. And of course, max reps with your bodyweight.

B. Made the deadlift heavy 1 time per week

deadlift

If you can lift in the Olympic way with a good execution of the movement, you can do it or alternating from week to week. Either way you need to lift at least 1 time heavy weekly. My 2 main reasons are the grip and tension. When you lift intensely you have to grip the bar with everything you have. Some exercises require this kind of activation of your forearm. It sends signals to your body that will wake up the warrior in you.

Don’t forget the tension. Strong people are really good at creating tension through their bodies. After heavy lifting, I can feel spasms in my chest. This means that even if you can feel your lift on your legs, remember, your arms hold the weight. The tension in your arms to stabilize the weight is amazing and allows impressive muscle gains.

C. Make bench 2 times per week

bench press

A session should be heavy 1 time or a sets of 3. This means that you can’t do more than 1-3 reps with the weight that is on the bar. The other bench press session must be with a lighter weight. Session 2 should be 10 sets of 10 reps with a weight that allows you to do everything. This kind of split will work a particular arm activation of triceps.

D. Start your training with arms squat

squat

If you insist on an “arm workout”, which is only dedicated to exercise arms, start with the squat. I think time is an important commodity and to work for one hour without heavy lifting is a missed opportunity for several reasons. Such a possibility is the release of essential hormones that keep your body balanced and growing. I recommend adding 5 sets of squat before working your arms to stimulate the release of hormones in your body. You may think you are working intensely when doing your arms with heavy weights, but when is the last time you threw while biceps curling ? First, your body turn on your central nervous system before you start working on your arms, then he looks at your energy levels, then increase the strength of your arms.

E. Keep a small arsenal

high reps

Run your arms- specific work effectively by choosing only 2-3 exercises with reps and sets high. Instead of all arms exercises by making 5 sets of 12-15 repetitions. I find that people are too focused on small muscle groups don’t focus on the different exercises. Instead, you worry about the volume and intensity. We must focus on labor intensity with simple movement, more arm movement is traditional, better are the results.

I hope that I armed you with some ideas to get bigger and more powerful arms to lift or pull. Remember your body functions as a unit. When all parties are listening and ready to work, your results are better.

 

-Steph