Nutrition

nutrition, food, energy, diet, metabolism, nutrient, calorie,

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.

Training stimulate muscle growth. To have an effective training, it’s necessary that your body has the sufficient amount of energy and enough raw materials. The role of nutrition is to carry this energy and these raw materials.

The function of nutrition is to learn how to stay lean, mean and muscular. With nutrition we learn how much food to eat in order to have the best results possible. This allows you to study the basic nutrients and calculate the amount you need. This also includes studying protein, vitamin, mineral and other supplements.

Learning nutrition allows you to be more muscular. It improves your health and improves your immune system to be able to do all your training sessions without being sick (cold for example). Good nutrition has other advantages, such as improving our recovery after training with very heavyweights, having a beautiful healthy skin, having excellent internal organs and the list is long.

Precious

precious, value, priceless, worth, rare,

For a bodybuilder, the basic of nutrition are as precious as the basic principles of training. Exercices requires energy and the amount of nutrients you eat is essential to having the body you want.

During the Arnold Classic, athletes are interviewed after their appearance on stage. At the question « What do you feel was the most important factor that helped you get in such tremendous shape for this contest ? », athletes don’t respond that it’s thanks to bench press, squat or muscle isolation. In the majortiy of cases, they explain that they improve their nutrition or their supplement to gain muscle, lose fat and be able to train with maximum energy until the competition’s day.

It’s important to say that advance in nutrition and supplements are the main reason why we’re seeing athletes with this excellent level today. Attention, progress has improved the training with the years but training has not been revolutionized as nutrition. Training and nutrition are complementary because it’s impossible to create a champion only with good nutrition. It’s essential that athletes have an intensive training, a good mental attitude and a good knowledge of nutrition.

In the past, bodybuilders approached nutrition on instinct, seat-of-the-pants basis. In a first phase, they were building muscle and getting big, but not really ripped. In a second phase, they were getting thinner (like Harnold Poole or Vince Gironda) but they were getting small. They hadn’t found the trick yet to stay big and getting ripped at the same time.

Nutrition’s fundamental are quite simple. In fact, I can’t say that it’s simple because each body is unique. It’s important to study these basic principles to apply them to your training, to understand the needs of your body and to see how your body reacts to different diets to gain or lose weight. There is always this instinctive aspect but with this nutritive knowledge, it’s easier to adjust the quantity to have the body that you want.

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.

How To Do Sumo Deadlift

sumo deadlift

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

Standing with the barbell on the floor in front of you. Your legs spread with your feet outside (always in your knees axis) :

  • Bent your legs to have your thighs in horizontal. Your arms are straight, you take the barbell with a pronated grip. Your hands on the barbell are to your shoulders’ width. You have the possibility to have one hand with a supinated grip and the other with a pronated grip to prevent the barbell from rolling. And with this technique, you can lift an extremely heavy weight.

  • Inhale and block your breath. Arch slightly your back, squeeze your abs and you stretch your legs by straightening your torso to have a vertical position with your shoulder drawn back. Exhale at the end of the movement.

  • Put back the barbell on the floor by blocking your breath.

It’s important to keep your back straight during all the movement to avoid injury.

This exercise works especially quadriceps muscles and adductor muscles.

This exercise works less the back’s muscles than the classic deadlift because the back is less bent at the starting position.

Note

It’s important to lift the barbell in front of your shins at the beginning of the movement.

Do this exercise with light weights and high sets (maximum 10 sets) to strengthen the lumbar’s region by working thighs and gluteus.

If you do this exercise with heavy weight, you need to be careful to not trauma hips joints, adductors muscles, and lumbosacral junction.

The sumo deadlift is one of the 3 powerlifting’s movements.

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

-Steph

Dataset For Data Mining

dataset data mining

I have just enrolled in a Data Science course on Udemy  and I learned good stuff.

To have the dataset to do Data Mining, you need to go to the superdatascience website . In « Part.1 Visualization », you see the section « How to use Tableau for Data Mining ». Click on « Churn Modeling » to download the file.

dataset data mining

Once you have downloaded the file, move the file to the directory you created for the course. In this directory, create a new directory (unless you already do it) named « 2.Chunk investigation ».

dataset data mining

dataset data mining

Open this fiel with Excel or with other spreadsheet software.

dataset data mining

Know that we use this dataset for the visualization part but we will also use this dataset for the modeling part.

Let’s analyze the data of this dataset.

This dataset is quite large because it contains 10 000 lines and a few columns. This is the list of a bank’s client. The client information is :

  • Customer id (login)

  • Surname (last name)

  • Credit score ( is the measure that indicates the client’s ability to borrow)

  • Geography (client’s country)

  • Gender (male or female)

  • Age

  • Tenure -(the number of years the client is in the bank)

  • Balance (balance of the client’s bank account)

  • NumOfProduct (number of product that the client has in the bank – credit card, contract, account)

  • HasCrCard (does the client have a credit card ?)

  • IsActiveMember (did the client use his/her credit card during the last month ?)

  • EstimatedSalary (the bank’s estimate of the client’s annual salary)

  • Exited (did the client leave the bank ?)

Now, I will explain the context related to this dataset. This bank has branches in several countries like Germany, Spain and France. This bank noticed that lately there were many clients who left the bank. The bank has a report called « churn rate » which is the customers rate who leave the bank and for a few months the « churn rate » is really higher than usual. It’s for this reason that the bank needs a data scientist (you) to find the problem and propose solutions.

This dataset is a small sample of clients bank. These are 10 000 randomly selected client.

The column « Exited » is a column that didn’t exist before. This column has created when the bank realized that there was an abnormal number of client who were leaving the bank.

dataset data mining

Then the bank observed these clients for 6 months to see which client left the bank.

dataset data mining

In the « Exited » column, the number « 1 » means that the client left the bank and the number « 0 » means that the client stayed in the bank.

To analyze this dataset, you’ll need to do A/B Tests. For exemple, a classic A/B Test is to see if women are more likely to left the bank than men. That’s means, see the number of men who left the bank, see the number of women who left the bank and then normalize by the total number of clients. It’s important to normalize the number of clients because there are not the same proportions of women as men. Next, based on the last column « Exited », you’ll find out if it’s the men or women who are likely to left the bank.

Once you have relevant results, you can show your report to the bank. And with this report you should be able to propose solutions to the bank. For example, if the report says that women leave the bank in bulk, it’s because there is a problem and it’s necessary to see whether the bank is offering women something right. Or it’s possible that another bank offers a much more attractive offer for women or something else.

You will learn how to investigate in the dataset and find answer through client information with A/B tests.

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

-Steph

How To Do Box Squat

box squat

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

Box squat is often used by powerlifters to gain strength to do squat.

This exercise involves doing a squat sitting on a bench for 1-2 seconds and returning to the standing position .

In classic squat the tension accumulated in the muscles during the negative phase when you get down (as a stretched elastic ) and this tension restored during the positive phase when you get up. With box squat, sitting on the bench relaxed thighs muscle, there is not tension accumulated when you get down to be used when you get up.

For the same weight, quadriceps should provide more effort for box squat than classic squat. It’s a great exercise to target work on thighs.

This exercise can be included in a training program for people who have long legs and don’t feel their quadriceps work with classic squat.

box squat

Starting squat in sitting position allows push automatisms for the classic squat which has the effect of having the positive phase to get up faster and more powerful.

Attention : It’s necessary to be careful for this exercise in controlling the movement to get down to sit gently on the bench. If get down too fast, the butt crash on the bench and this can create serious trauma due to shock and excessive compression of spinal joints.

Note: There are special benches adaptable for different morphologies with a very padded seat to limit the risk of spinal injuries and the possibility of adjusting the height. To have a good execution of the movement, it’s necessary to have your back slightly incline. If your back is too vertical at start of the bench, the exercise will be impossible to do.

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

-Steph

Adapt Your Training To Your Morphology (Part 2)

anatomy body squat morphology knee big belly

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

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

Legs

Improve your squat position

anatomy body squat morphology knee big belly

To reduce the lower back’s effort and limit the hamstrings tension, it’s possible to do like powerlifters by putting the barbell on posterior deltoids.

This technique decreases the cantilever and increases the power of lifting from the back. This allows you to lift heavier weights.

By using powerlifter of weightlifting shoes (solid raised heel) or a wedge under the heels, this reduces the cantilever by having the buttocks not too back by the advancing knees. This allows for greater amplitudes with the thighs flexion.

With that, we feel better the quadriceps work by limiting the torso’s inclinaison and the work of the gluteus maximus and spinal erectors.

The low barbell and raised heel combination allows you to lift heavier weights. This technique is recommended for rangy people and people with stiff ankles to correct their positioning at squat.

Front squat to target quadriceps

anatomy body squat morphology knee big belly

Front squat limits the torso’s inclinaison. This has the effect of reducing the work of the lower back, decrease the tension of hamstrings muscles and adductor magnus muscle.

On the other hand, front squat increases the cantilever, which forces quadriceps to make more effort to extend the thigh on the leg.

Which means it’s the perfect squat for thighs. But it’s not possible to lift heavyweights like the classic squat and it’s recommended to do it with heels elevated for better stability.

For rangy people, front squat is very hard to do. The torso of rangy people is more inclined, which make it more difficult to hold the barbell which may fall forward during the execution of the movement.

Spread the legs to less incline the torso

anatomy body squat morphology knee big belly

There is a squat’s technique to limit the torso’s inclination. This involves spreading the legs with the feet outward. Some powerlifters do this technique with the legs almost wide apart. With the legs apart, this limits the legs flexion.

To be able to squat with the legs apart, it’s necessary to have an adequate bone conformation of the hip joint and to be flexible of the thighs adductor muscle. Which means, it’s a technique that can’t be used by everyone.

The advantage of the big belly

anatomy body squat morphology knee big belly

Having a big belly for squat and deadlift allow to compress it against the thighs. This helps to limit the inclination of the torso and the back’s rounding. This has the effect of protecting the lower back and limiting the risk of herniated disc.

It’s for this reason that we can see a lot of heavyweight champion of powerlifting or weightlifting with a big belly. They take care to keep their belly fat with an excessively rich diet.

Different forms of knees

anatomy body squat morphology knee big belly

In bodybuilding, it’s important to take into account the different morphologies of the individual and especially for the knees.

Arched legs (genu varum) are not more risky than normal legs. For people with X legs (genu varum) or people who can overly extend the thighs (genu recurvatum), it’s often recommanded to not do leg exercises with very heavy weights.

Cases of genu valgum are often :

  • In people who were overweight during their youth when leg bones weren’t fully developed and still « malleable ». Legs are deformed because of the overload. Now, they have this X shape.

  • In women. The fact that women have wider hips to have children, this influences the femurs direction which are generally more inclined.

For people with genu valgum. If the genu valgum is to excessive, the joint would be overused. The medial collateral ligament would be extremely tense. The lateral meniscus, the articular surfaces coated with cartilage of the external condyle of the femur, and the external lateral tuberosity of the tibia would be subjected to excessive friction, which would cause pathologies of wear.

For people with genu recurvatum. These are people who are essentially very flexible named hyperlaxes or women whose muscular and ligamentous hyperlaxity is related to reproductive function.

Rarely pathological, knees with genu recurvatum can sometimes have some problems like the meniscus pinching. This can happen when the knees are rapidly expanding and the meniscus haven’t had enough time to slip, or during an exercise with a heavy weight that has forced the hyperextension of the thigh.

It’s for this reason that it’s recommended to people suffering from a genu recuvatum pathological never to totally block the knees at the end of extension to the squat or to the leg press.

Note

For 2 people who are the same size, it’s important to consider the torso-leg ratio.

anatomy body squat morphology knee big belly

Type A :

People with proportionally long legs and a short torso will have trouble doing a proper squat without tilting their torso excessively forward.

On the other hand, the short torso (which limits the cantilever) facilitates the execution of the good-morning, classic deadlift and Romanian deadlift.

Type B :

People with proportionally short legs and a long torso will have the facility to squat safety without tilting their torso excessively forward. It’s for this reason that the great champions of powerlifting squat specialist have this type of morphology.

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

-Steph

Power Squat

power squat

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

This movement is the same as the classic squat but the difference is that legs are really wider and the feet are outwards. This position allows to work the inner thighs more intensely.

This exercise works quadriceps, adductors (adductor magnus, adductor longus, adductor brevis, adductor minimus, pectineus and gracilis), glutes, hamstrings, abs and iliocostalis.

Note

With power squat, the torso is less inclined that the classic squat. Some powerlifters like this technique to limit the work of the back. And other powerlifters prefer the classic squat to limit the work of the back by pressing their belly on their thighs.

squat foot stance position

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

-Steph

Deadlift Correctly (Part 1)

deadlift

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

I see there are many people who are avoiding deadlift because they are afraid of getting hurt. It’s funny, it’s like squat.

Doing deadlift with good a technique is excellent for health, it allow your to have stronger joints and a stronger posterior chain.

All exercises can be dangerous when they don’t do with the proper technique, which is why it’s important to seriously study each exercise.

Why

why

In workout programs, you can find the deadlift in the day of legs of back. This can be disturbing but the truth is the deadlift is a polyarticular exercise.

The deadlift (polyarticular exercise) works several different muscle’s group :

  • Your hands, your forearms, your arms to keep the barbell in the right position and the barbell is stable during the movement.

  • Your shoulder and trapezius help to hold the weight and keep it stable.

  • Your back and core help to keep your body tight and stable so that your spine is safe.

  • Your posterior chain  and your legs act as lever to lift the weight.

What is interesting is that deadlift is a basic human movement like the squat. It’s a « functional » movement that we do every day to take an object on the ground. Lifting a chair or taking a bag on the floor is deadlift.

Training yourself to do deadlift with a good technique at the gym, will allow you to do these daily tasks by decreasing the risk of injury. I imagine you’ve seen a person hurt his/her back by lifting something off the floor. It happened because the technique was bad.

Let things be clear, everyone needs to do deadlift. Look at that grandmother 

grandmother deadlift

Also, deadlift is the purest way to measure the strength. You lift or you can’t. Sometimes with gym’s members, we do a deadlift party, it’s fun.

Choose

Attention : if you have spinal injuries, go see your doctor before starting

The origin of the word « deadlift » is : you lift dead weight (motionless) of the ground.

In short, you take a barbel with weight and you get up with the barbell in your hands until your shoulders, hips and knees locked. Your arms should be straight during the whole movement and when you’re standing, the barbell is at the level of your hips.

Here are the different type of deadlift most common :

Conventional Deadlift

conventional deadlift

Your hands are at your hips width, outside of your feet.

Sumo Deadlift

sumo deadlift

You have a wide position with your hands inside of your feet.

Hex or Trap Bar Bar Deadlift

hex trap bar bar deadlift

You need to use a special bar. In this way, you make the movement with another biomechanics.

Snatch Grip Deadlift

snatch grip deadlift

You use a wide grip like to do a Snatch.

Straight Leg Deadlift, Stiff Legged Deadlift, Romanian Deadlift

Many people are troubled by these variants. Here is an excellent article by Bret Contreras to see it in detail. Click here .

Deficit Deadlift, Rack Pulls

deficit deadlift rack pulls deadlift

These accessory movements allow you to increase or decrease the range of motion.

Dumbbell Deadlift Variations

dumbbell deadlift

You can do this when you don’t have access to a barbell and weights or as accessory movement.

In this article, I refer mainly to conventional deadlift.

Now, let’s talk about equipment :

Flat shoes

Converse Chuck Taylor Classic  are good (this is what I use). There’s also Vibrams, you can do in socks or with Powerliters shoes.

Chalk

chalk

This is optional but it can help you to not let your hands slip when you lift very heavy weights.

Deadlift can be taught in 1-2 sentences but there are complexities at different steps of the movement that you should know to avoid injury. I will develop this in the next parts.

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

-Steph