What Words To Know In The Fitness (Part 1)

book definition pens pencils

This part of what words to know in the fitness is about physiology to know the mechanisms of living creatures. If you’re curious about why I’m doing it, click here. The definitions come from, or a mix from these three dictionaries:

Several dictionaries can help to better understand a word.

Matter

  1. The matter is a material object.
  2. In the field of science, physics, the matter is an element that occupies space and the force can move it.

Energy

  1. Energy is the force that comes from sources such as food, fuel, electricity or other. It allows to do a task or produce a movement.
  2. Energy is the intellectual or physical power of an individual to do a work

Organism

The organism is a living creature like a plant, animal or human being

Cell

Cell the main denomination of all living creatures.

It exists living things with only one cell. The human being has more than 37 trillions of cells.

Cells born, multiply, create energy, transfer information and die.

Tissue

The tissue is a set of cells in living creatures. This creates a type of physical structure with defined behavior.

Organ

An organ is a set of tissues. All tissues combined have the function of performing a task in an organism such as the lungs, skin or heart.

Beware, skeletal muscle has only one type of tissue, so it is not considered an organ.

Muscle

Muscle is a type of tissue. It is usually connected to the bones and contracts and relaxes to create a movement.

Muscle fiber

A muscle fiber has several names as a muscle cell or myocyte. It is a group of long filiform strands named contracted myofibrils.

Skeletal muscle

Skeletal muscle is muscle tissue. It linked to the skeleton to help the body move the limbs and other body parts.

Chemistry

Chemistry is a scientific field. It studies the composition, the properties and the reaction of matter.

Chemical

  1. Chemistry is the act of interacting materials studied in chemistry.
  2. A chemical is a material that can have a chemical process or change.

There exist natural and man-made chemicals

Element

An element (chemical element) is a material that it’s not possible to decompose into little parts.

More than 100 are the main components of matter.

Gram

One gram is a metric unit of weight. One pound is about 454 grams.

Kilogram

One kilogram is a metric unit of weight. 1,000 grams is about 2.2 pounds.

Celsius

Celsius is a scale of temperature on which water freezes at 0 degrees and boils at 100 degrees.

Fahrenheit is a scale of temperature on which water freezes at 32 degrees and boils at 212 degrees. The United States uses Fahrenheit.

Calorie

A calorie is energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius.

Calories are also called kilocalories (1000 calories). Kilocalories are convenient for measuring the energy value of foods.

Compound

A compound is a material composed of two or more diverse components.

Molecule

A molecule is the smallest particle of a component in a material.

If you break it down, it becomes the element that created the molecule.

Acid

An acid is a chemical material that reacts with another material. It can also dissolve certain elements.

Amino acid

An amino acid is a natural item in proteins

Essential amino acid

An essential amino acid is an amino acid important to keep the body healthy. The body can’t create it itself, but it’s available in food.

Protein

A protein is a natural item in a chain of amino acids. Proteins produce body tissues (skin, hair, muscle, etc).

Fat

  1. Fat is a greasy or oily item in a creature living.
  2. Fat is a material from animal or plant use to cook in the form of liquid or solid.

Carbohydrate

A carbohydrate is a molecule build with hydrogen, oxygen, and carbon. The body uses it for energy.

Gas

Gas is a material in the form of air.

Carbon

Carbon is a material non-metallic in a lot of matter on earth and in all living creatures.

Oxygen

Oxygen is an essential gas for living creatures. It has neither odor nor color.

Hydrogen

Hydrogen is a flammable gas without odor or color. The universe is full of it.

Enzyme

An enzyme is a material created by organisms. It provokes chemical reactions.

Digestion

Digestion is the mechanism of decomposition of food into different elements. After, the body can use those elements.

Metabolism

Metabolism is a physical and chemical mechanism in an organism to preserve life.

Metabolism produces energy to create, preserve and destroy cells and tissues.

Anabolism

Anabolism is a metabolic mechanism in an organism. This mechanism uses energy to create complex materials from simple materials. For example, to create tissue, it uses proteins.

Anabolism is also called constructive metabolism.

Catabolism

Catabolism is a metabolic mechanism in an organism. This mechanism decomposes complex materials in simple materials. For example, it breaks down proteins into amino acids. It also produces energy.

Catabolism is also called destructive metabolism.

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

-Steph

Basic Nutrients

nutrient, nutrition, carbohydrate, lipide, fat, oil, protein, macro, food

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

There are 3 basics nutrients called macronutrients :

Protein

A protein is made of different amino acids to provide the materials constituting the muscle tissue. A protein is also a component used in all body organs such as tendons, bones, skin structure and other bodily functions because all enzymes are proteins.

Carbohydrates

Carbohydrates are fuel for energy. They’re made of different molecules more or less complex than those of sugar or starch.

Fats

Fats or oils contain the densest energy reserves.

Water

Water is an essential element. It make up about 72% of the muscle and most bodybuilders drink several liters of water a day.

There are several nutrients called micronutrients :

nutrient, nutrition, food, vitamin, mineral, fruit, vegetable, micro

Vitamins

Vitamins are essential chemical elements that allow several biochemical reactions.

Minerals

Minerals are essential for many vital functions of the body.

Essential amino acids

Amino acids are part of the protein that we receive from food.

Essential fatty acids

Essential acids are elements that we receive from plants or fish oils.

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 Carbohydrate

carbohydrate source food

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

If you want to learn how to manage your protein, click here and for amino acids, click here.

Carbohydrates are the main source of energy for the body. It’s true that we can have energy with proteins and lipids but they provide less quantity of energy.

To put it simply, when you eat carbohyrates, they turn into glucose and then into glycogen. To better understand, I’ll take the example of a gasoline tank. Imagine that the tank is a muscle and that the gasoline is glycogen. Gasoline in the tank helps move the car and glycogen in the muscle helps move your body.

This glycogen is shared in many places in your body : 80% in your muscles, 14% in your liver and 6% in your blood.

Carbohydrate type

 

Most people know 2 types of carbohydrates, slow carbohydrates and simple carbohydrates. There is a 3rd type, it’s fibrous carbohydrate and unfortunately many people neglect them.

Slow carbohydrates :

  • Whole wheat bread / white bread (refined carbohydrate)

  • Whole wheat rice / white rice (refined carbohydrate)

  • Oatmeal

  • Cereals (muelsi is excellent because there are often lipids and carbohydrates that are added like nuts, raisins, etc. ).

  • Sweet potato / potato

  • Whole wheat pasta / white pasta (refined carbohydrate)

  • Kinoa

  • Couscous

Simple carbohydrates :

  • Fruit (fructose)

  • Honey

  • Dextrose

  • Maltodextrin

  • Lactose (it’s sugar in the milk)

  • Cluster dextrin (it’s perfect during your training session because it has a low glycemic index).

Fibrous carbohydrates (vitamin, fiber et minerals) :

  • Vegetables (aspargus, carrot, cauliflower, salad, etc)

Carbohydrate, insulin and insulin spike

insulin spike blood sugar

There is a special relationship between carbohydrates and insulin. When you eat carbohydrates, they turn into glucose, which is a type of sugar, and then glucose is turned into glycogen. Glucose is managed by insulin. Insulin is a hormone created by the pancreas. The insulin’s role is to manage the sugar’s level in the blood. This avoids having too much sugar in the blood (hyperglycemia) or not enough sugar in the blood (hypoglycemia).

The problem is that the majority of people eat any type of carbohydrate anyway and they may quickly get a lot of fat. It’s important to understand that each carbohydrate has a different gylcemic index and this glycemic index will cause different insulin spikes.

Glycemic index

A glycemic index indicates how quickly carbohydrates become glucose in the blood. It’s for this reason that it’s recommended to eat carbohydrate with a low glycemic index rather than those with a high glycemic index.

Carbohydrates with low glycemic index  :

  • Sweet potato

  • Oatmeal

  • Kinoa

  • Sugar free fruit juice

  • Whole wheat rice

  • Whole wheat bread

  • Whole wheat pasta

  • Fruits (apple, orange, cherry, pear, apricot)

  • Cluster dextrin (for your training session)

 

Carbohydrate with high glycemic index :

  • Potato

  • Couscous

  • Table sugar

  • White rice

  • White bread

  • White pasta

  • Cereal (Kellog, Nestle, etc.)

  • Dextrose

  • Sweet drink (soda)

  • Fruit (melon, watermelon)

Here is an exemple of low glycemic index carbohydrates to eat. For high glycemic carbohydrates, it’s recommended to eat them in moderation because if you eat them in large quantities, after several years, you have the risk to becoming diabetic or having other health problems.

Consumption

Always take into consideration your bodyweight and your training’s intensity. There 2 bad situations :

  1. Have a not very intense training and eat too much carbohydrates, which results in having too much fat in the body.

  2. Have intense training and eat a little carbohydrate, which results in being weak.

Take for example :

  • A man who weighs 85kg and is a beginner. In this case, it’s recommended to start with 3.5gr per kilo of bodyweight so 3.5 x 85 = 297.5gr of carbohydrates to eat a day.

  • A man who weighs 85kg and who is advanced or pro. In this case, it’s 5gr per kilo of bodyweight so 5 x 85 = 425gr of carbohydrates to eat a day. As an advanced person, the training sessions are really intense, that’s why you need this amount of energy.

  • A man who weighs 85kg and who wants to be shredded. Let things be clear, it’s being shredded and not losing weight. In this case is between 1.2 ans 2.5gr per kilo of bodyweight so it’s between 102 and 212.5gr of carbohydrates to eat per day.

The carbohydrates amount to eat is to be divided into 4-5 meals a day for ease of digestion. Each meal is balanced in carbohydrates, proteins and lipids.

To be shredded

shredded lean lose weight vs versus

Let things be clear, be shredded isn’t a weight loss. In this situation, leptin must be taken into consideration. Leptin is a hormone that regulates your appetite. When you start to lower your glucides, leptin will aslo decrease and you’ll be hungry. These feelings of hunger are created because of ghrelin. Ghrelin is a hormone called « hormone hunger » because it stimulates the appetite. Ghrelin also affects your insulin and testosterone.

This means that people who too quicly decrease their carbohydrates will fail because the lack of energy will be too brutal. The feeing of hunger will be too intense because the body has not had time to get used to the new diet. This is where nutrition is out of control.

Never reduce carbohydrate to 0. The people who do that, make a diet ketogenic and you have to master this type of diet. The professional bodybuilder is doing this diet for 4 weeks, but they can do that because of chemical aid (steroids) and they have a dietician. The problem is that those who aren’t professional athletes and who are on a ketogenic diet do that because someone told them it was good. That’s why in the gyms there are people who lose consciousness because they don’t have enough energy. You need 50 to 130 grams of carbohydrates, just for your brain, it’s not a simple diet to lose weight.

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.

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