The Unconventional Guide To Count Calories

count calories

Yes, this is the unconventional guide to count calories because it is based on your intuition. Intuition is your subconscious mind communicates with your conscious mind. This exchange of information is “a feeling”. It takes years to build up your intuition because it is the result of experience and practice.

The interpretation of these feelings is a mix of vague and clear evaluation. The vague evaluation includes several sensations:

  • Energy
  • Mood
  • Craving
  • Hunger
  • Sleep

The clear evaluation is your body evolution:

  • Photo
  • Weight
  • Body fat %
  • Measurements

Metabolism

metabolism

Take the example of dieter and couch potatoes. A dieter is a person who burns a lot of calories but eats a low amount of calories. A couch potato is someone who but little calories but eats a huge amount of calories. In these two cases, they are not conscious of their vague evaluations (energy, mood, etc). The reason is that these behaviors lead to a high level of stress in the metabolism.

Once the metabolism has an immense rate of stress, it tries to get back to a normal level. When your body has too much stress, it uses an ancient survival method due to the famines in the past: move less, eat more.

Solution

be productive

There are tips to keep your metabolism to a good level:

  • First tips – Have a good harmony of workout sessions and recovery/rest periods. Look, athletes. They train hard, eat well and use a big amount of time to rest and recover. It’s a good idea to do like them because there is a link between food and stress hormones.
  • Second tips – Increase the number of your calories with healthy food. Of course, when you eat a burger or a pizza, it helps you to have more calories fast. The problem is you have more calories with a junkie food meal than a meal from your diet plan. There is also something important to know. Junkie foods create an addiction in your body to make you eat more of these types of food later.

There is a big discussion about the cheat meal. Some experts agree and some do not. From my point of view, I agree with a day of cheat meals because it works for me.

I wrote an article to buy healthy food in the supermarket. It can help you if you want to have more calories. I eat healthy for 6 days and I count calories for each meal. And one day, cheat meals.

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

-Steph

Needs Of Bodybuilders

bodybuilder, bodybuiling, food, nutrition, ronnie, coleman,

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

Bodybuilders are unique athletes in the demands they have with their body. They want a maximum of muscle mass and a minimum of fat at the same time. For football, strongman or weightlifter athletes, they have a workout program to maximize the size and strength of the musles without worrying about reducing bodyfat. For boxing, wrestling or gymnastics athletes, they have a workout program that has allowed them to lose fat to be lean without really needing a diet to reduce bodyfat.

For bodybuilding competitions, bodybuilders must achieve a bodyfat level of 15-18% for women and 5-8% for men.

To learn constantly

bodybuilder, bodybuiling, food, nutrition, nutritionist, science

Bodybuilders have a small margin of error. They eat enough calories to grow muscles and they must be able to reduce their bodyfat by losing the minimum amount of muscle to be shredded. They can use aerobic exercise to burn the extra calories but it doesn’t have to deteriorate the strength training.

Bodybuidlers need to control calories by being careful to have enough protein to build and maintain muscles. Nutrition is complex and this science has a constant evolution. That’s why nutritionists teach us new things every day.

Fortunately, there are basic principles of nutrition that are implanted and mastering these fundamentals is essential for a bodybuilder to fully utilize his/her genetic potential for his/her physical development.

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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 .

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.

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

Rupture Of The Pectoralis Major

rupture, tear, pectoralis, major, tendon

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

Pectoralis major begins on the anterior surface of the thoracic cage and its insertion is to the anterior surface of the upper end of the humerus.

Pectoralis major is a muscle which has the function of bringing the arm forward in front of the rib cage which make it possible to make hugs.

Bench press can create small tears at the pectoralis major which can sometimes cause a partial rupturing of its tendon (around upper chest).

This partial rupture of the tendon occurs in powerful athletes who have gained an abnormally rapid strength, which didn’t allow time for tendons to strengthen. This injury can also happen to athletes who make a « dry » diet, so a low-calories diet to better make muscles more visible. These low-calories diets weaken joints, tendons and muscles.

The wound always arrives during a bench press and affects only the clavicular head of pectoralis major.

The rupture of the tendon can be so painful that the athlete may lose consciousness. Often a tumefaction with eccymosis apprears on the anterior surface of the arm and the retraction of the clavicular head create a hollow around the upper chest.

Diagnostic error

how much

A problem that very often happens with this wound is that doctors, after diagnostic, considers it to be gravity-free. This is an understandable mistake because during the diagnostic, the injured person can make all movements related to the pectoralis major’s motor function. It’s for this reason that doctors consider this wound as a simple muscle tear rather than a ruptured tendon or a severe muscle tear.

Indeed, many muscles compensate the functional loss of clavicular head of pectoralis major to continue to move the arm. I spit of the rupture of the clavicular head of pectoralis major, it’s possible to raise the arm forward by the sternal portion (middle chest) and abdominal portion (lower chest) of the pectoralis major which also compensates.

When there is rupture of the pectoralis major, it’s necessary to have it reinserted as quickly as possible on the humerus with a surgery operation.

If not done as quickly as possible, there is retraction and fibrous transformation of the muscle. In this case, surgery is no longer feasible.

It’s true that the injured person can still move his/her arm without the upper portion of the pectoralis major but the injured person can never regain its initial strength and will be seriously handicapped to continue to do heavy bench press.

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-Steph

Stretching Of Deltoids Anterior

stretching of deltoids anterior beams

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

Standing legs spreads to shoulers width. Your arms stretched behind your back with your fingers crossed. Push your arms as far back as possible and raise your arms slowly. Pull out your torso and try to touch your torso with your chin.

Keep this position for 10-20 seconds.

This exercice mainly stretches deltoid anterior beams, pectoralis major (chest) and brachii biceps. This exercice stretches a little bit the brachial, brachio-radial and all wrist’s muscles extensor.

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

-Steph