Carbohydrate

carbohydrate, bread, rice, pasta, potato

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

Carbohydrates are the main source of energy in the body. All carbohydrates are sugars that are molecules containing carbon, hydrogen and oxygen. Glucose is synthesis by plants through the photosynthesis process (using the sun’s energy) or by animals during the glycogen synthesis process. But be careful when I talk about glucose (sugar), I’m not talking about table sugar. There are several categories of glucoses (sugars). Here they are:

Monosaccharides

  • Glucose (blood sugar)
  • Fructose (fruit sugar)
  • Galactose (a kind of milk sugar)

Oligosaccharides

  • Sucrose(table sugar)
  • Lactose(milk sugar)
  • Maltose (malt sugar)

Polysaccharides

  • Plant polysaccharides(starch and cellulose)
  • Animal polysaccharides (glycogen)

The speed of which carbohydrate metabolized are measured with the glycemic index. A high glycemic index (a large increase in serum glucose) indicate that carbohydrates metabolized rapidly. A low glycemic index (a small increase in serum glucose) indicates that carbohydrates metabolized slowly or differently.

What’s cool now I being able to check the gylcemic index of foods on internet. For example, Chinese restaurant rice has a very high glycemic index compared to brown rice or wild rice.

carbohydrate, bread, rice, pasta, potato

Carbohydrates are the easiest type of food to turn into energy for the body. When carbohydrates converted to glucose, glucose circulates in the blood and helps muscle contraction. Glycogen in the muscle and liver stored for future use. A supply of carbohydrates is necessary for an ambitious bodybuilder for several reasons:

  1. Carbohydrates are a basic type of energy. Carbohydrate stored in the muscles in the form of glycogen will allow to train intense and heavy.
  2. Size of muscles increases when the body stores glycogen and water in individual muscle cells.
  3. Carbohydrates in the body have an effect that prevents the body from burning excess protein to create energy.
  4. Glucose is the main source of energy for the brain to be operational. Carbohydrate deprivation can have very negative effects on mood, personality and mental abilities.

There is a reason why carbohydrates are really needed as fuel for a workout. This is because most exercises are anaerobics exercises. Anaerobics exercises are flushed through intense puffs and exceed the body’s ability to provide enough oxygen to sustain the effort. But the carbohydrates structure allows to continue feeding the muscles during an exercise for a short period without oxygen. Therefore, when you do intensive weight training or you run a 100 meter sprint, your energy for these efforts is mainly composed of carbohydrates.

Carbohydrate supplement

carbohydrate, supplement, powder

Intense training creates a demand in the body to replace glycogen and amino acids. Be careful that your body contains enough carbohydrates after training, otherwise your body may start using amino acids (protein) as a source of energy. The period during which the body is in very high demand for carbohydrates is shorter than for proteins. The best results are obtained when you give the necessary carbohydrates to your body about 20 minutes after your training.

This need for immediate replacement of glycogen is the reason why many bodybuilders use a carbohydrate supplement after training with a protein supplement. It’s very useful when you do a strength training with a cardiovascular session (treadmill, stepper or bike). If you do cardio too soon after your strength training, you’ll be depriving your body of carbohydrates. And as you lack energy, your body will quickly use your amino acids (protein) to create the energy that is missing.

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 .

Find The Gym For Your Goals (Part2)

find a gym diffrent type

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

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

Type de gyms

different type gym

You noticed there are several categories of gyms. That’s why you have to take your time to think about a gym that fits your needs.

Fitness center franchise

In the best known franchises, you will have cheap membership. It’s cheap but you have few amenities, some type of trainings are forbidden, free weight section is limited and often the staff has no experience.

Health clubs/Sport clubs/YMCA

Clubs look like franchises but they have a better service. There is more amenities, towel service, child care, pool, tennis court. Membership can reach $100, some type of training can be prohibited and free weight’s section limited.

Note : Franchises and clubs can be convenient if you travel a lot because with their membership, you can train in different cities.

Locally owned gyms

These gyms have a better equipement, a free weight’s section bigger and a better quality staff than franchises and health clubs. Membership is around $25-50 and it’s real that amenites are less good than health clubs.

Weightlifting club/barbell club/crossfit

It’s a room with bumper plates, dumbbells, barbells and pullup bar. With the membership, you have a coach and classes, that’s why it’s expensive. These gyms are open at certain hours during the day. These gyms have their own workout program, you can’t do your own workout program.

College/university gyms

it’s cheap and you need to paid upfront in full.

You can have a discount « alumini » memberships if you go to the college or university that you attended. If you don’t live near of you old college/university, some gyms offer memberships to family members of alumini or staff, local « senior » memberships or event just local resident memberships. What is great with this type of gym is you can have acces to their full facilty (pool, racquet courts, classes, etc).

Test drive the gym

test drive

The next step is to look for gyms in your city now that you know differtent types of gyms.

Do a test in gyms to see if the equipement meets your needs. Some gyms offer pass for 1-2 weeks. During the test phase, go train the same days that you plan to train after signing the contract.

Imagine that you find the perfect gym, you sign the contract and eveydays you train, it’s war. The gym is full of people and you can’t use equipement. This is a situation to avoid.

Here is what is important to see during the test phase :

  • Is there enough equipment for everyone or you have to fight to have a bench ?

  • Does the equipment work well ?

  • What is the gym’s atmosphere ?

  • Is it clean ?

  • If you go befoire school/work, is there enough shower available or you have to wait ?

You can read gym’s reviews on internet by searching with Google or DuckDuckGo. Attention, on internet people prefer to complain than to do compliments so be careful. For me the best thing to do is talk to gym members to know what is positive and negative.

Contracts

contract

A lot of people don’t want to have a membership gym because one of their friend had a bad experience to stop a gym’s membership. This for this reason it’s important to take your time to read the contract and understand clauses.

Here things to look at in a contract :

  • A membership termination clause because for exemple, you move or you lose you job. This is rare but sometimes you can stop a membership if you live near the gym. Usually there is a fee named «  early termination fee » (that’s what I have).

  • The possibility when you’re on vacation ou you have to work for several weeks in another city to freeze your membership.

  • If the gym goes bankrupt, what happens to members ?

  • Membership renewal is automatic ?

You know salespersons work with commission so if a sales person make you a promise, make sure that this promise is in writing. Taking the contract at home is the thing I advise you to read it quietly and understand clauses.

If you feel that the salesperson put pression on you or that you don’t feel comfortable for another reason, leave the gym.

Note : There are states that has specific laws. For exemple, you can cancel the contract only 2 days after signed it. It would be a shame if you signed this type of contract without being aware of this clause. This is why it’s important to take the contract at home to read it quietly.

Here different membership’s fees :

  • Activation fee

    You pay these fees when you’re a new member. You pay these fees once.

  • Monthly cost

    it’s a fee you pay every month

  • Maintenance fee

You pay these fees per year. Attention, some gyms have a special clause that says : « We don’t have this kind of fee now but later, it’s possible to add these fees without telling you ». Be sure to know this clause if it is in your contract.

When I enrolled in my gym, there was an offer for people who applied for registration on internet. Look at gym’s website to know offers but also ask always to salesperson if there are discounts.

In gyms, there is often a membership’s range of price. You need to negotiate, don’t hesitate. Don’t forget that the more you take the more expensive membership, the more the salesperson will have a larger commission. If the salesperson tell you : « No », it doesn’t matter, you tried to get the best price.

By negotiating, somethimes you can register in a gym for the first time without paying the activation fees. To do it, you need to talk to the person who has permission to do this. Sometimes they can call you 1-2 days after to offer you an exceptional offer.

You can also have a nice offer by paying an annual membership up front. Look at the price difference.

Also you can have offers with you health insurance. It’s always with a limited number of gym but look if you have this option.

Stay focus

stay focus

The difference between a workout at home and a workout in a gym is that in a workout in a gym, you can really make your potential evolve to the maximum.

For exemple, if you do a barbell’s workout, you will have always heavy weight plates to go to the next level. It’s the same thing for dumbbells. You need heavier, it’s here. No need to worry about buying new.

Of course, there are negative pointst to enroll a gym. You have to move there (bike, bus, car, etc), you to wait if you go during busy hours, the cost and do your workout around unkown people.

I repeat, you can train at home to be healthy or gain strength with a bodyweight workout program. You can buy a set of dumbbell, barbell, kettelbell or a sandbag. You can do sprints or walk (like my father) outside with any weather and it’s free.

For me the gym, it’s an important moment of my day. It’s the moment where I’m focus on myself and the society’s pressure no longer exists.

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

-Steph

Find The Gym For Your Goals (Part 1)

radar dragon ball

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

The gym can become an important part in your life. For this reason is important to choose your gym well otherwise you will become bitter.

It’s not necessary to train in a gym to gain strength or to have a good physical condition. You can do a bodyweight workout program at home (bedroom, garage or basement).

But if you really want an athletic body, you need to have equipment like barbells or dumbbells. It’s possible that you don’t have place or resources to create your home gym (like me), so the best option is to have a gym membership.

Discover really what you want

discover

Don’t do the mistake to have a gym membership in the closest gym to your home. Think about your goals.

Make a list of things you need in a gym and make the difference between « must have » and « would be nice to haves ».

Equipment

I wrote an article in 2 parts about this topic (click here link ). Imagine you have a workout program based on barbell, you need to check this :

  • Olympic barbell

  • Power rack (or at least a squat rack)

  • Dumbells up to 45-68kg (100-150lbs) or heavier if you want to do a dumbell training over barbell

  • Pullup bar/Dip station

  • Flat bench with racks for the bench press

Classes

Gyms offer free classes for their members like kickboxing, dance fitness, stationary bike or yoga. This is helpful for beginners, don’t hesitate to try one.

Amenities

Some gyms offer good anemities like child care, a zone only for women ( my sister came one time in my gym and she said that men stared at her too much) or dry cleaning.

An environment to be focus

For me the gym has an important part in my day. When I train at home, I know I’ll be bothered by my rommates. I find it easier to concentrate when I’m at the gym with my headphones. When I’m at the gym it’s « my time » to me, I’m in my bubble. Everything about home, school, work doesn’t exist. The only thing is important is my workout.

Coach

Gyms have coaches available to help you improve your technique or workout program. From time to time it’s pratical.

Rules

A « must have » rule can be you can bring your childen at gym. I don’t have children but it looks cool for people who have children. Some gyms don’t allow to do deadlift and have vibram  so check if rules match with what you want to do.

A gym membership can be a long-term commitment so look at these points :

  • If you do a workout program based on dumbbells like me, be sure that dumbbells up to 45-68kg (100-150lbs) or heavier

  • If you think you’ll do the Olympic lift, look for bumper plates and a gym that lets you drop the weight.

  • If you think you’ll try kickboxing or yoga later, check that the gym has this type of classes.

Budget

calculator

During my travels, I saw gym membership between $9.- and $365.- per month. In Europe, it’s on average EUR 50.- per month but it depends on the area where you live and the amenities offered.

It’s useless to take the most expensive price thinking that you’ll have everything you need in the gym (I already did this mistake). It’s for this reason I’m writing this article to help you to find the best gym at the best price according to your need.

Also think of the usual thing like the towel. Imagine you go to a gym that offer a towel’s service. You know it and you think it’s great, you don’t nee to bring your towel. One day, you go to train at the gym at lunch and the staff tell you that there is no more towels available. It’s annoying.

Apart from the equipement, there are services that are important to know if the gym offer them or not :

Events offer or trips with discounts. Imagine that the gym organizes a hiking trip and member pay only 20.-. I agree, it’s not an incredible discount but during the hiking trip you’ll able to meet people who work to improve their health like you.

A child care service during your workouts. It’s possible that you have to pay an extra of $20.- or $30.- per month. I don’t have children but it looks pratical.

Free classes including yoga that is great for relaxing muscles. I prefer Tai-Chi but there is no this class in gyms.

Location and hours

hour

Having a gym that is close to your house and your school/workplace is an interesting place.

By exemple, if you gym is close of your school/workplace, it’s cool. But the problem is that if you school/workplace is at a distance of 1 hour from you home, you’ll never train on weekends.

There is something I forgot to tell you in gym’s rules. There are gyms that close at 23h (11pm) and I know some gyms don’t allow their members to start their workout after 22:15 (10:15pm). If you work late in the night or during the night, it’s better to look for a gym open 24/7.

It’s important to choose a gym according to your willpower :

  • Imagine you want to train before you go to school/workplace. You do it because you want to train immediately to avoid not training all day or because when you wake up, you’re groggy and train give you energy for the whole day ?

  • Imagine you want to train after your school/workplace. You do it because you don’t have time to train during the day ? Be carefull because if you’re the type of person who is very tired after school/workplacle, you’ll find excuses to cancel your training. I meet everyday people like this.

An ideal location is to find a gym located between your home and your school/workplace. If you can do this, you’ll save time and money. I can’t do that but it’s really effective.

Note : It’s better to pay a little bit more for a gym that you use several times a week than pay less for a gym that you use from time to time. Don’t be fancy.

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

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

-Steph

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.

Dumbbells

dumbbell

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.

-Steph

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

Winter is coming

winter

Temperature went down and I ride my bike with my scarf, my woolly hat and my gloves. Everyone looks at me strangely but they are all about to cough or blow their nose. For me, no way of getting sick or catch cold.

I read a Nerd Fitness article about winter  and I want to share it with you.

Throughout the year, we must fight to keep our lifestyle. We do our exercises regularly to have a better physique, we make food choices to have a better health and we build healthy habits to have a better lifestyle.

The Matrix’s attacks

matrix attack agent smith morpheus

But when winter comes, The Matrix attacks us with an army :

  • Holidays are made for us to overeat with a culture that encourages us to eat too much sugar.

  • Shops make several discounts days to encourage us to buy things we’ll not use.

  • Parties at work or at home where we drink too much and eat too much junk food. With our colleagues or our friends tell us, « You have to live a little ! ».

  • Christmas or New Year week where we do nothing, we spend our time on the couch watching TV shows.

  • Our family and friends who encourage us to do the same as them because « it’s the holidays ! »

  • Winter is rain, snow, low temperatures and we prefer to stay warm at home rather than braving these elements of nature.

As you can see, we’re in the holiday season and the rest of the world will be overcome by the Matrix’s attacks by eating, drinking and buying. People will be paralyzed and they will not be able to protect their bodies until January 1st. This is why we must resist the Matrix’s attacks to protect our progress we have made with our bodies.

Do you take the control of your destiny and you want to have a sedentary and unhealthy lifestyle that will make you die sooner ?

Our defense

matrix defense neo

Tips to withstand attacks from the Matrix :

  • At least three training sessions per week and a healthy meal per day during the holidays. I don’t expect that you’re perfect because we’re often invited to eat but do your best.

  • Never misses tow training’s day in a raw. If you plan to train one day and you have to miss it because of travel or another reason, you train the next day. Each unhealthy meal will be followed by a healthy meal. No excuse, do it like champions.

  • The day after a big party is perfect to relax and eat a little more than usual healthy food.

  • The weather can’t be used as an excuse. It’s cold and it’s normal for this time of year. That’s why I put my scarf, my woolly hat and my gloves to go to the gym. No excuse !

This is the time to prepare for this war in this winter season. I’m sure you’ll win.

Winter is coming, good luck !

-Steph

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

Rest Day

rest day

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

Training program

In each training program, there is at least one rest day. During your training, you make micro breaks in your muscles and it takes around 24-48 hours to repair. There are no mental or physical benefits of training non-stop. We don’t want to destroy our muscles without giving them a chance to become stronger.

What we’re supposed to do during the rest days ?

It’s coming, it’s coming.

Plan your rest days

The problem with most people is that they use rest day as a « cheat day ». Because it’s a day without training, they don’t think to stay physically fit and do anything.

THIS IS NOT GOOD !

Remember that training only corresponds to 20% and food 80% of the equation to have a good physical condition.

Program your rest days as your program your training days. This isn’t a day off like at school or at work, it’s a rest day.

Program activities in your rest day like stretching or prepare all the meals for the week.

My rest day is cardio and stretching.

Stretching

stretching

After a training day, our muscles have micro breaks and are very tight during weight lifting. For this reason stretching is great to do during rest day to work on your flexibility and your mobility. It’s a good idea to have a strong body but if you can’t move your body correctly to use it well, all this is useless.

A fun activity

Genetically we’re designed to move, we aren’t designed to sit more than 60 hours per week. This means that during our rest days, we have to work on our happiness and stay active simultaneously.

A fun activity can be different for each person :

  • Ride a bike

  • Jogging

  • Play football / basketball

  • Swim

  • Go hiking

  • Rock climbing

  • Learn a martial art like Taekwondo, Kung fu or Brazilian Jiu Jitsu

  • Take a dance class

  • Try Live Action Role-Playing

No matter what it is, do an activity you like to do, an activity that makes you smile. The only important thing is to do an activity that moves your body and it doesn’t need to be an exhausting activity.

Yoga or Tai Chi

yoga

tai chi

These two activities are a perfect complement to your training. Training makes you stronger but it makes stiff our muscles too.

Yoga or Tai Chi lengthens our muscle and our tendons, aids in their recovery and helps our body to develop a better mobility and flexibility.

Now with YouTube, you can find videos about stretching and Yoga or Tai Chi but maybe you prefer to subscribe to a class, it’s up to you.

Stay focus on your goal even a day without training.

What is your rest day program ?

-Steph

PS: Do you want a free training program? Click 

Intention (Part 3)

 lose fat

Chad Fowler’s story (continue)

bmr

“I learned the basal metabolic rate (BMR), also known as resting metabolic rate and I was amazed at how many calories I should eat to stay the same weight. It was huge. As I started watching calorie in healthy food, I felt like someone who had just eating non-stop all day if I wanted to stay huge. The BMR showed that (1) it wasn’t difficult to cut calories and (2) I must have made BIG mistakes before properly consume these calories, not small. This is good news”.

“Then I learned that 4 000 calories equals about 1 pound (0.45 kg) of fat. I know it’s too simplistic, but it’s cool. Simplify is one of the next things I’ll mention as a tool. But if 4 000 is about 1 pound (0.45kg) of fat and my BMR makes it fairly easy to eliminate certain number of calories per day, it becomes quite clear how to lose a lot of weight without exercise”.

symplify

“Add in a calculation the number of calories you burn in 30 minutes of exercise, for example, and you can pretty quickly arrive with a formula that looks something like:

BMR = 2 900

Current intake = 1 800

Deficit from diet = BMR – current intake = 1 100

Burning with 30 minutes of cardio = 500

Total deficit = deficit from diet + 30 minutes of cardio = 1600 “.

“So 1 600 calories saved in a day or nearly half of 1 pound (0.45kg) of bad weight I could lose in a single day. So to round up, I can lose 5 pounds (2.2kg) in 1 week and a half without working too hard. When you are overweight of 50 pounds (22.6kg) that makes 10% of your goal rapidly and it’s real“.

A important thing which I referred earlier is that all these numbers are somewhat bullshit. And it’s cool to realize that it was possible to make these major changes. When you are 50-70 pounds (22.5 -31kg) overweight or just lose weight, worrying about counting the calories consumed or burned is inaccurate. The fact of the matter is that there are no tools available for normal people that will tell us exactly how much energy we will burn or consume. But the numbers will direct you to the right direction, you can make a big difference”.

clothe size men

“Here is another useful pseudo-science thing: apparently 10 pounds (4.5kg) of weight loss is roughly clothing size [XL → L → M]. This has been a huge source of motivation. I loved donate clothes all year and shop without guilt”.

clothe size woman

“As a nerd, I am too easily discouraged by data collection projects where it’s difficult or impossible to have accurate data. I train myself now to forget all these differences”.

“Add that knowledge was the basis to understanding the way metabolism works. The main things I changed : Breakfast with 30 minutes of walk and eat 5-6 times per day about 200 calories at each meal. How I measured calories I didn’t. I put up an exact meal plan for just one week, I buy all ingredients. From there, It not a complicated work. I am become aware of it, based on 1 week of how many calories were contained in different types of food and I just guest portions. Again, try to count calories too strictly takes a lot of energy and demotivating . Establish a rigid model for a week, then use it as a basic guide is more durable and fun”.

“Just a few more tips” :

“I set up an office where I could pedal a recumbent bicycle while I’m working. I did really, a part of the book The Passionate Programmer was written, I played video games, chat with friends and looked ridiculous TV shows. Here’s how I learned to maximize my time while I stay in my aerobic zone. I know a lot of creative people hate exercises because it’s boring. I was before in this camp (I’m no more things change once you agree) The bike / office was my savior, this mix with a measurement system”:

hrm

“I have a heart rate monitor (HRM) and I started to use it for everything. I use it while pedaling to ensure that even when I do it, I enjoy, even to play video games, it make me feel good. If you know your heart rate zones (easy to find on internet), the discomfort of feeling to not be a fitness expert is quick forgotten. 30 minutes in your aerobic zone, it’s a good exercise and burns fat. Calculate how many calories you burn (the good HRM will do it for you) and the experience is fun and motivating. I started to wear my HRM when I was doing things like boring tasks in the house. You can clean the house and quickly burns fat. It’s true. With the constant use of HRM, I could combine fun and exercises or boring tasks and exercises, making all this and more I became less lazy”.

build muscle

“Building muscle is, as you know, one of the best ways to burn fat. But geeks don’t know how to build muscle. And as I mentioned, geeks don’t like to do things they don’t know how that works. We like the data. We appreciate expertise. So I hired a trainer to teach me how to do. I thought I could let go of the coach after a few sessions when I had learned to do “good” exercises but I stayed with all year”.

“Finally, as I said a friend, my difficulty is to write my ideas for weight loss, I lack specific knowledge”.

use data

“To some extent, the answer is simple “diet and exercise”. There are no gimmicks. I just used the data that we all have access to and simply trusted biology to work its magic. I gave it a trial of 20 days and I have lost a significant amount of weight. Even better, I started waking up in the morning thinking about exercises because I felt good”.

“It was easy”.

It was easy for Chad through its Harajuku Moment. It worked well because he used numbers.

In the next section, you will have your numbers. That’s when the fun begins.

 

-Steph