Avoid Being Workaholic

workaholic, burn, out, office, computer, bone, skeleton

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

There is a trick to avoid being a workaholic that the majority of entrepreneurs don’t do. It’s to have a productive activity outside of work (because the company is based on a passion). If you’re not sure what a productive activity is, you can read this article I wrote. Click here ].

A lot of entrepreneurs are workaholics, which means that they’re work addicts. It’s not really a bad behavior, especially in the early years of the company because there are many new things to learn and few employees. But in the long term, it can block you to achieve the success you should have.

Workaholic

workaholic, burn, out, office, computer, phone, coffee

When I say « work addict », I don’t mean that a person is an addict like with cocaine, heroine, crystale methamphetamine, etc. We, human beings, are afraid of emptiness. This is very well explained in the Tim Ferriss book « 4-hour Workweek » . For example, you become more and more efficient using the 20/80 method (Pareto’s law) and you manage to earn 2 hours of free time per week. Now, what are you going to do with these 2 hours of free time ? Are you going to sit and count the insects ? No ! And as today more and more entrepreneurs have a laptop, they’ll continue to work on the laptop.

The problem of working during free time are :

  • Too much nose to the grindstone and do things that aren’t really useful. It prevents you from having peace of mind, serenity, being creative, decompressing, taking a step back, etc.
  • Work to work. For many people, consciously or unconsciously, if they don’t work, they’ll be bored. So they’ll do things that aren’t really useful to be busy. We can call it « intelligent procrastination ». With « intelligent procrastination » people around you see that you’re working but it’s not things that really make your company evolve. For example, spending 2 days choosing the font and colors of your website is « intelligent procrastination ».
  • In the long term doing things that are not really useful for the company’s evolution, will have negative effects. You’ll lose you serenity and have more stress. The symptoms of this state of mind are that you have the impression that everyone is stupid. At that moment, you have to take a holiday right away, otherwise you’ll have a burn-out.

I know it’s a little paradoxical because the first years of the company, you have to work as much as you can because there are lots of things to do and there is no budget to pay employees, but it’s important to have a productive activity to keep the balance in your life.

Usually when you start looking for an idea to start a company, you make a list of the things you like to do the most. This productive activity can be one of those things from the list that wasn’t used to create your company. This can be an activity such as flying a plane, kickboxing, meditation or something else that allows you to relax and forget about work.

Don’t hesitate to write this productive activity in the comment section and if you don’t know, make a list of things you like to do to get ideas.

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.

Manage Your Lipids

lipids nut avocado fish oil seed

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

Lipids help with brain function and hormones production like testosterone. Lipids are also the element that is the most energetic : 1gr of lipid is 9kcal while 1gr of protein or carbohydrate is 4kcal.

Lipids create the fat of living beings, which is why we most often use the word « fat ». There is 4 fat’s type :

  • Harmful fat – These are transformed fatty acids like partially hydrogenated oils. We find them everywhere, that’s why it’s important to have an ingredients label on foods.

  • Bad fat – These are saturated fatty acids

  • Neutral fat – These are monounsaturated fatty acids and they’re very beneficial for health.

  • Good fat – These are polyunsaturated fatty acids that are very beneficial. There are 2 families, omega 3 and omega 6. If your body has too much omega 6, it creats health problems.

Type

Harmful fat

It’s fatty acids that are partially hydrogenated oils that are, for example, in Nutella, candy, cookie, fast food and all pastries. It’s advisable to eat them moderately otherwise they create health problems. And unfortunately the majority of people consume this type of fat too much.

Bad fat

It’s fatty acids that are, for example, in butter, beef, cheese, coconut oil and cold cuts. Overeating this type of fat increases the insulin resistance that can cause diabetes. It also decrease the ability of your body to use this type of fat as energy.

But be careful because not all foods that contain this type of fat are equal. Take the example of coconut oil. Coconut oil is full of lauric acid which has excellent antibacterial and digestive properties for the body. This coconut oil is very rich in MCT (Medium Chain Triglyceride) whick is convenient to use to be shreddedd because it helps the fat’s oxydation and keep your muscle mass.

Fatty acids that are in bad fat have an important role in the testosterone’s production, that why it’s recommended to consume it in average quantitiy.

Neutral fat

It’s fatty acids that are, for example, in olive oil, almond oil, macadamia nut, brazilian nut, avocado and oleic sunflower oil. It’s important to diferentiate between oleic sunflower oil and classic sunflower oil. Classic sunflower oil has a lot of omega 6 and this create a lot of inflammation and other health problems. On the other hand, oleic sunflower oil contains oleic acid. Oleic acid has properties that control cholesterol levels by lowering your bad cholesterol and boosting your good cholesterol. Oleic acid is also good for the memory.

Good fat

It’s essential fatty acids, which means these are fats aren’t produced by your body. That’s why they’re important to consume. A deficiency of these good fats will create health problems. There are 2 families : Omega 3 and Omega 6.

Omega 3 : The source of omega 3 are fatty fish like sardines, mackerel, anchovies, salmon and tuna. There are also plant sources such as flaxseed, chia seeds, brussels sprouts, walnuts. It’s recommended to consume the animal source because they’re richer in omega 3 than vegetable sources (unless your eat huge amount of grain).

Omega 6 : The source of omega 6 are, for example, classic sunflower oil or soybean. All these foods with too much omega 6 are too present in the supermarkets. Omega 6 creates a lot of inflammation problem in your body, while Omega 3 decrease inflammation.

Consumption

lipids nut avocado fish oil seed

According to scientists, there is a ratio for having a healthy body. This ratio is :

  • -4/1 so 4 = omega 6 and 1 = omega 3

  • Or 1/1 so 1 = omega 6 and 1 = omega 3

The majority of people consume 20/1 so 20 = omega 6 and 1 = omega 3. That’s why a lot of people have health problems.

Lipids consumption is related to body weight. For exemple, take a person who weighs 85kg and who is beginner/intermediate :

  • To gain mass, it’s 0.9gr to 1gr per kilo of bodyweigth so 0.9 x 85 = 76.5 and 1 x 85 = 85. Which means between 76.5 and 85gr of lipids per day.

  • To be shredded, it’s 0.5 to 0.8gr per kilo of bodyweight so 0.5 x 85 = 42.5 and 0.8 x 85 = 68. Which means between 42.5 and 68 of lipids per day.

Now, take a person who weighs 100kg and who is a pro :

  • To gain mass, it’s 1gr to 1.5gr per kilo of bodyweight so 0.9 x 100 = 100 and 1.2 x 100 = 120. Which means between 100 and 120gr of lipids per day.

  • To be shredded, it’s 0.9 to 1.5gr per kilo of bodyweight so 0.9 x 100 = 90 and 1.5 x 100 = 150. Which means between 90 ans 150gr of lipids per day. A pro can take 150gr of lipid because he decreases carbohydrates.

These amount of lipids are to be divided between 4-5 meals a day for ease of digestion.

To be shredded, it’s really important to consider MCT

You have to pay attention to MCT (Medium Chain Triglyceride) because it increase your thermogenesis. Thermogenesis is what turns calories into heat and increases your metabolism to burn more fat. MCT helps you to be shredded by keeping your muscles mass as much possible.

It’s recommended to take 2 teaspoons of MCT per day, otherwise you will poop everywhere.

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.

Manage Your Amino Acids

amino acids

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

To put it simply, protein is an assembly of amino acids which means that you have to eat protein so that your body can have amino acids. There are a total 20 amino acids, 8 are essential and 12 nonessential. Be careful, nonessential amino acids are also needed. When you see an amino acid with the word « star », it means that it’s an important amino acid to be in shape.

What we call essential amino acids are those that our body doesn’t not produce. That’s why you have to look for them from an outside source. This outside source is the food you eat in the form of meat, egg, fish, dairy product, etc. And it’s possible that the outside source is whey protein powder in concentrate, isolate or hydrolyzate form.

Each amino acid has one or more important functions that’s why I’m only going to talk about important functions to be in shape.

amino acids table

Essential amino acids

Here are the 8 amino acids :

Lysine

This amino acid transports calcium to your body and reduces the tryglycerin’s rate.

Isoleucine, Leucine and Valine are BCAA (amino acids star)

These 3 amino acids have the function of giving energy, repair muscle tissue, anticatabolic, helps in congestion (pump) and helps burn fat.

Methionine

This amino acid is an antioxidant, helps in burning fat in the liver.

Threonine

This amino acid creates elastin and collagen, it’s for the skin. This is beneficial for slowing down old age.

Phenylananine

This amino acid increases alertness.

Tryptophane (amino acids star)

This amino acid reduces appetite and promotes sleep. It’s also a precursor of serotonin, that is to say gives you a good mood.

Nonessential amino acids

Here are the 12 amino acids :

Histidine

This amino acid helps recovery and growth.

Arginine (amino acids star)

This amino acid is the Viagra of amino acids. It’s also the precursor of nitric oxide which helps with congestion.

Glutamine (amino acids star)

This amino acid helps to be focus, to have more energy and helps with recovery.

Aspartic acid

This amino acid increases testosterone but is not definitive. There has been a lot of scientific studies concerning this amino acid but unfortunately, it has not been 100% proven that aspartic acid naturally increases testosterone. This is why it’s interesting to read the latest scientific studies on amino acids because we’ll discover new things.

Gutamic acid

This amino acid is a neurotransmitter and it’s also used as a fuel of the brain.

Cysteine

This amino acid a detoxifier for the liver, fat burner and antioxidant.

Ornithine (amino acids star)

This amino acid derived from arginine. It increases your growth hormone, increases your sleep and gives you more vitality.

Glycine

This amino acid increases your energy and helps the synthesis of creatine.

Proline

This amino acid protects your joint.

Serine

This amino acid increases your energy, your memory and focus.

Taurine

This amino acid increases your energy, focus and endurance.

Tyrosine

This amino acid is important for the body because it regulates your hormones which are dopamine, epinephrine and adrenaline.

Amino acid derivatives

These amino acids are not part of the list of essential and nonessential amino acids because they derive from these 2 lists.

L-Carnitine (star)

This amino acid derives from Methionine and Lysine. This increase your energy, helps burn fat in your liver and burns fat.

Citrulline Malate (amino acids star)

This amino acid derives from Arginine which allows you to produce more Arginine in your body, helps to create more nitric oxide, more vasodilatation, more congestion, more endurance and more recovery buffer of lactic acid.

Choline and Inositol

These amino acids derive from Methionine and Serine. This helps in burning fat in the liver, helps to focus and it’s a fat burner.

amino acids food source

amino acids food source bcaa

If you don’t read my article about protein, click here.

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.

Bridge

bridge anatomy

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

bridge anatomy

Lie on your back with your hands flat on the floor. Your arms along your body with your knees bent :

  • Inhale and lift your buttocks from the floor by pushing hard on your feet

  • Maintain the position 2 seconds and go down your pelvis without touching the floor.

  • Exhale and start again.

This exercise mainly works hamstrings and gluteus maximus.

This movement is to be done with sets of high reps because the goal is to feel the contraction at the end of every repetition.

Note

Easy and effective, this exercise is very popular in aerobics classes.

Variant

Bench bridge :

bench bridge anatomy

Lie on your back with your hands flat on the floor. Your arms along your body with your thighs vertical and your feet on the bench :

  • Inhale and lift your buttocks from the floor by pushing hard on your feet

  • Maintain the position 2 seconds and go down your pelvis without touching the floor.

  • Exhale and start again.

This exercise works gluteus maximus and especially hamstrings because hamstrings works more here than bridge on the floor.

This movement is to be done slowly, the main thing is to feel the muscles contraction. Sets of 10 to 15 reps give better results.

With calves on the bench, you’ll work even more intensely your harmstings with gastrocnemius muscles.

You can also do this movement with a small amplitude without touch your buttocks on the floor and looking for the burning sensation.

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

-Steph

Understand How Your Workout Works In Your Body (Part 2)

body anatomy workout organs

I watched a Jamcore DZ’s video  and I learned good stuff.

If you didn’t read the Part 1, click here.

Knowing your type of morphology (ectomorph, mesomorph or endomorph) helps a lot to select a training program.

Morphology

morphology endomorph ectomorph mesomorph

Ectomorph

An ectomorph tends to be thin, and struggles to gain weight as either body fat or muscle. They can eat piles of food and stay looking the same, even when gaining muscular weight is their biggest goal. People who battle to gain muscle are often known as “hardgainers.”

Ectomorphs tends to have a lean build, long limbs, and small muscle bellies. Even if an ectomorph manages to put on weight, they may still look skinnier than they are, particularly in the calves and forearms.

Being an ectomorph doesn’t mean you’re doomed to be weak, though. You can still get remarkably strong, and you can be every bit as fit and healthy as someone who looks larger and more muscular. But if you want to gain weight, you’d better be prepared to eat like you’ve never eaten before.

Mesomorph

The mesomorph has a middle-of-the-road build that takes the best of both worlds. They tend to have wide shoulders, a narrow waist, relatively thin joints, and round muscle bellies.

In short, if you’re a mesomorph, you have a natural tendency to be fit and relatively muscular. Does this mean you can do nothing, eat everything, and get away with it forever? Definitely not—and you’re not necessarily healthier than the other two types, either. But you may be able to “bounce back” from being out of shape more easily than the other two body types, gaining muscle and burning fat with comparative ease.

Endomorph

The endomorph tends to gain weight and keep it on. Their build is a little wider than an ectomorph or mesomorph, with a thick ribcage, wide hips, and shorter limbs. They may have more muscle than either of the other body types, but they often struggle to gain it without significant amounts of accompanying body fat. If you ever feel like you gain 5 pounds simply walking by a donut shop, you may be an endomorph.

This definitely doesn’t mean that an endomorph can’t be healthy. They can be every bit as strong, healthy, and capable as the other two groups, and may actually have some strength advantages due to their additional muscle mass. But if and when they decide to lean out, it’ll take hard work!

If you don’t know your morphology type, you can click here .

It’s important to understand that our body is changing all the time due to the environment, age and food. That’s what this theory of Ecto, Meso and Endo is important for me to have results. I know there are people who don’t believe in this theory. My advise is to test this theory about yourself and see if it works or not.

There is also the skeleton and muscle genetics that influence muscle development.

You know, when I started to train seriously, my body responded well to exercises in the first year. I was happy, my body changed quickly. And all of a sudden BOOOOM, my body’s evolution stagnated. I started to worry and I think you know what I’m talking about.

Muscle mass

body anatomy workout muscle

Your muscle mass is decided by the stress that you will give to your muscle. The more you stress your muscle, the more it will respond. The more you rest, the more your muscle will respond. When you rest, your muscle recovers and your nervous system recovers. Understanding how much stress you put on your muscles is as important as knowing the difference between a set with high reps or low reps.

Look this example in my gym, click here.

You can’t walk around and talk to everyone in your gym like you’re in bar. The gym is not a bar ! When I started using the intensification methods, that’s where I really gain muscle.

Many people ask me if it’s possible to gain muscle and be shredded at the same time. The answer is that the first year of training, yes. In the beginning, you will gain muscle and burn fat, because you’re doing more intense physical activity than the year before.

But when you stop to train for more than 2 weeks , you have muscle atrophy and you start to store more fat.

If you spend several months without training, your muscles will turn into fat. The muscle is a tissue (soft tissue) and the fat is a tissue (adipose tissue). You understand !?! I know, I lost you and it’s the case for many people. The muscle and the fat are both cellular tissue.

It’s for this reason that you always need to continue to train because the more you train, the more you will gain muscle mass. And to gain muscle mass, you need to pay attention to your diet and recovery (sleep).

That’s the basis for gaining muscle. I know that on internet, there are several influencers like Christian Guzman , Steve Cook , Marc Fitt  who can say things that others dispute. But if you look deeper, there is only one way to gain muscle (regular training, diet and sleep), influencers explain only variants so don’t panic.

Conclusion

To explain it simply, you have your muscle and behind your muscle, there is fat. Fat is all the time waiting for the muscle works less to cover the muscle. The less you work on your muscle (muscle atrophy), the more the fat will cover your muscle. After several months without training, you will see in the mirror that you have lost your muscles. And you’re going to say : « Shit ».

Use a simple training program to understand the process for an effective training. It will be long. The 12-weeks training program is only a program that starts the process for your body to change, you need to train regularly all year long.

Stop listening to conflicting advice (it’s just for buzz), it’s the best way to stop you to have a better body. Choose a simple training program, adapt it to your schedule and use it all year long.

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

-Steph

The Importance Of Counting Calories

count calories

I watched a Jamcore DZ’s video and I learned good stuff.

As you already know, food is our energy. The energy from food, we call it calorie. Calories composed of macronutriments : carbohydrates, proteins and lipids.

Count the number of calories

count calories

With carbohydrates, proteins and lipids, we can know the minimum number of calories we need to consume, it’s the Basal Metabolic Rate (BMR). Basal Metabolic Rate (BMR) is the number of calories your body needs to function without doing any physical activity. That’s the number of calories you burn while you stay in bed all day.

With your Basal Metabolic Rate (BMR), you can find your Total Daily Energy Expenditure (TDEE) . Total Daily Energy Expenditure (TDEE) is the number of calories your body needs in a day when you train.

Total Daily Energy Expediture (TDEE) varies according to your level of activity during the day (the intensity of the tasks you have to do during the day and the intensity of your training).

Total Daily Energy Expenditure (TDEE) is always dynamic because it’s influenced by the Not Exercise Activity Thermogenesis (NEAT). Not Exercise Activity Thermogenesis (NEAT) is the number of calories you burn in a day when you have no workout. But attention, it doesn’t count the calories you burn when you sleep and eat. It only counts the calories you burn when you walk, read, write, work, study, etc.

As the intensity’s level of your tasks that aren’t a sport activity changes all the time, it changes your Total Daily Energy Expenditure (TDEE) all the time. Here are 2 scientific studies to better understand the Not Exercise Activity Thermogenesis (NEAT), here and there .

Now that you’ve seen your Total Daily Energy Expenditure changes all the time, you need to know that it changes your caloric deficit when you want to lose weight (be shredded) and your caloric surplus when you want to gain muscle.

Lose weight or gain muscle

weight lose muscle gain

The phase for losing weight (be shredded) and gaining muscle influenced by 2 things : morphology (endomorph, ectomorph and mesomorph) and genetics.

Take the example of an endomorph person. An endomorph person is a person who can easily store fat because, it’s a person who has greater resistance to leptin. Leptin is a hormone that manages your metabolism and your appetitie (leptin controls your feeling of satiety). An endomorph person who has this type of information has good tools to know how to manage his/her Total Daily Energy Expenditure (TDEE).

For my case, I’m a mesomorph person. Which means that I’m a person who is losing weight fast and gaining muscle fast. At first, I didn’t count my calories because it easy for me to maintain a good physique. But since I’ve been studying my body to find out how it works, my results are really better for the long term.

That’s why no matter what your body type, I advise you to take the time to count your calories to have the best body possible in the long term.

I use an app on my smartphone to count my calories (you can scan barcodes). It’s My Fitness Pal. Try it, it’s really helpful.

If you intentionally don’t take care of your health, accidentally, you will have an illness.

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

-Steph

Know How Much Weight To Lift (Part 2)

how much

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

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

Several workouts later

several workout

Now that you know your starting weight, you can do the « progressive overload » method.

« Progressive overload » method involves gradually increasing the stress in your body during training.

For beginners, this means increasing the weight at each workout session. You know after each workout, your body is healed. And if you do things well by having good nutrition and good sleep, your body becomes stronger than before.

When your body gets used to your workout, it’s bad sign. When your body used to do 5 sets of 5 reps, it will become more effective so your body will burn fewer calories and use fewer processes to achieve movement.

To know when you need to add weight, you need to look at the difficulty you had in your last set. That’s why it’s important to track your workout to analyze your performance. You can use a paper notebook, Evernote  or a fitness app like Jefit . Document how much you lift, how many sets you do, how many reps you do, the degradation of your technique arrived at what set and what reps and quality of your latest set.

If you couldn’t do all reps of the last set with a good technique, take the same weight at your next session to improve your technique.

Doing this guarantee you that you don’t stagnate because every rep you do is more solid et better than the last time. To improve, it’s not necessary to increase weights at each workout. You can rest less between your set, improve movement control or do more reps. All these variations mean that you become stronger.

On the other hand if you can do all sets with an excellent technique without the barbell’s speed, it’s time to add weight. It doesn’t matter than you add 9 kg (20 lbs) or 1.1 kg(2.5 lbs), you progress.

All professional athletes will tell you it’s better to add weights slowly and progress constantly rather than to progress quickly and hit a plateau. In this way, you build your strength, your confidence and your momentum.

That’s why I recommend you to start too lightly for you progress constantly.

In life, there are ups and downs so there are days when you can’t add more weight because there is a lot of stress at school/work or you haven’t sleep enough and so on. It’s important to listen to your body rather than absolutely lift the weight you want.

Find your ta 1 rep max

1 rep max

It’s really fun to find the maximum amount of weight you can lift for a rep from time to time.

However for a beginner who has just started, it’s better to make the movement with a proper technique and add weight slowly to try to find. I advise you to follow a workout’s program for at least 6 weeks before to try to find your 1 rep max.

Why

Even if your technique is good for a beginner, you’ll have a better results by learning to make ajustements and corrections as you go. When you start, your body isn’t prepared to do this performance so if after 2 weeks you try to find your 1 rep max, it will not be your true 1 rep max.

In addition, when you train, you train everything in your body. Things like muscles and bones will become stronger while others like the nervous system will become more effective. The more often you do something and the better you do. When you’re a beginner you get better quickly.

And as you are a beginner, you haven’t yet experienced it. It’s not safe to try your 1 rep max when you learn the movement. Even if you have a good technique with a light weight, you’re going to hurt yourself because you don’t have the experience yet.

When your technique begins to deteriorate, you need to have experience to complete or stop the movement safely.

If you look at weightlifting or powerlifting competition, sometimes the way to lift does’t have the best technique you’ve seen. However, the lifters have enough experience to handle this and know how to stop the movement if something goes wrong. When you’re a beginner, you don’t know how to do it.

The respectable quantity to be lift

bench press fail

In fact, I think you already know the answer : it’s the weight that suits you. That’s why it’s important to keep track of your workouts because your’re competing with the « You » of the last week. It’s like racing your ghost in Mario Kart.

You’re like me, you want to have a strength better than average strength but it’s more complex that what you think because it depends on your body’s type, your background as an athlete, your genetics and other factors.

If there was a formula or a calculation, we would all have a superhero’s body but this is not the case.

This is why you have to concentrate on lifting the weight that is right for you today. At your next training, you’ll try to lift heavier and if you can’t do it, you will do more repetitions or decrease you rest time between your sets.

In this adventure to have an athletic body for life, forget people around you. The person who is next to you do squat at 226.7 kg (500 lbs) and you squat at 22.6 kg (50 lbs) ? Forget it ! If you squat at 22.6 kg (50 lbs) and it’s a challenge, it means that it’s the right weight you should lift.

Never modify your workout to impress the personne who is next to you. No one is judged by the weight he lifts and if people do that, they’re not future winner/champion. It’s the losers who seek shortcuts.

Remember :

  • Winners warm up with the empty barbell.

  • Winners focus on their reps and aren’t ashamed to lift less than the person next to them.

  • Winner take the time to do things right, even if it means lifting less than what they know can do.

  • Winners started with a beginner workout program like you

Remains cautious, begins slowly, adds weight slowly.

It’s better to train in safety early rather than hurt yourself and be frustrated before you’ve progressed like my friends hurt in the shoulder. My physique has progressed a lot while their bodies stagnate because of their shoulder injury.

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

-Steph