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.

P90X, Insanity, Weight Watchers, Shakology And Nutrisystem (part 1)

diet plan

I read a Nerd Fitness article  and there is good stuff.

There is more than 1 million fitness product and diet system. This is what I think of certain.

P90X et Insanity

p90x

P90X and Insanity are the most successful fitness infocommercial in history. A program you can do at home and it’s a routine focus on strength training instead cardio.

Advantages

P90X and Insanity are solid program if you have time, energy and willpower. If you like feel so tires that you could die after a training session, it’s for you It’s DVD with intruction step by step to follow during 90 days. Do a strength training increase more self-confidence faster than cardio.

Disadvantages

P90X works because you must do a training of 60-90 minutes, 6 days per week and you must also change your diet to respect the program.

To do this program you must be commited at 100 % especially for the time. For people who don’t have the time to do this program everydays, it’s easy to miss 1 or 2 session and give up. I don’t like feel so tired that I could die after a training session, it’s also for the same reason I don’t do crossfit.

This program during 90 days with DVDs and what’s happen after these 90 days ? A lot of people had a great transformation during these 90 days but after they regain weights they lost.

It’s a program during 90 days with DVD, what’s happen after 90 days ? A lot of people after had a better body started doing what they were doing before. No more DVD, nobody to motivate by shouting at them. This program don’t resolve the problem at the root. This program don’t create healthy habits.

I prefer feeling tired and happy after a training session instead to be so tired I could die.

Weight Watchers

weight watchers

Each type of foods have a number of points. You have un number of points to respect in the day. As long you stay your total of points, you should lose weights.

Now Weight Watchers have a part online and another part with people where you will weigh regulary and see people who will help you to respect your number of points.

Advantages

The part to count points is a great idea and I think is the reason of Weigh Watchers success. When you’re surounded by people with the same goal to have a better health, it’s very motivating to reach your goal.

The feeding process is simple.

Disadvantages

The new version of points system. This update match with the old conventional wisdom « Whole grains are good, fats are bad ». Pizzas have points ? It’s weird for me.

The points system factors is little for the quality of foods. They prefer that you eat pastas or processed foods inteads real foods. Something like steak, vegetables or eggs. In addition they sell some processed foods labeled « health » packed with sugar and preservatives. Of course Weight Watchers foods have « nice » points.

You can become dependent on the points system. Each meal is a mental calculation to respect the day’s total points. At the end of the day, often, people have « extra » points and to reach the day’s total points, they eat unhealthy foods, «  I have the points anyway ! ».

Focus on weight loss. It’s real, you can loss weigth eating unhealthy foods and Weigth Watchers leader understood this very well. It’s dangerous because people look healthy outside but they’re unhealthy inside, internal organs are severly damaged.

Follow a outdated points system and sponsored by unhealthy foods aren’t a long term solution. The points system is good but there no education about foods and ingredients.

Nutrisystem

nutrisystem

You receive foods at home. Then in microwave, you eat it and you lose weight.

Lose weights and continue to eat the foods you like ? It’s weird for me.

Advantages

Nutisystem’s system is simple. You receive your meals at home, you put them is your freezer and heat them for each meals and you lose weights. Following the plan exactly you should eat less calories that before. Eat less unhealty foods than usual is a way to lose weight with success in the short term.

Disadvantages

You think you will be more healthy by eating muffins, pankakes, etc ? You’re wrong !

Nutrisystem has been created to people who want some results without efforts to build some new « healthy » habits. These foods are all weak substituts for real food equivalent.

I prefer take care of me 90 % of the time and eat a real cookie ou have a real pizza one time per week instead to eat bad imitations everydays and pretend I’m healthy.

Like Weight Watchers, Nutrisystem match with the conventional wisdom « Whole gains is good, fat is bad, avoid cholesterol ». It’s better to just eat « real foods » !

Like Weight Watchers, food education is minimal. A little healthy habit is build but nothing for the after Nutrisystem. Because is so simple, people forget everything during vacation or they can’t pay for the foods receive at home

Comme Weight Watchers, l’éducation sur les aliments est minimum, une petit habitude saine est constuite mais aucune préparation pour la vie après Nutrisystem. This system works only for the short term.

Yes, you can lose weight by eating less, but these meals aren’t healthy. Do they give you the energy you need to feel good ? Nutrisystem is good because it’s simple but poor quality of foods, lack of education and dependence on an unsanitary and unsustainable food system. They can do better.

Did you have some experiences with others programs or diet system ?

-Steph

P.S : Do you want a free training program ? Click here 

Your Life Reflects Your Thoughts

thoughts

If you have a real vision, a real dream, cultivates it, put it in your heart, in your mind, be obsessed with it. You are your thoughts. In your life, good things don’t happen because you’re a good person, it happens because you wanted in a conscious or unconscious way. Your life is a manifestation of your thoughts. When you’re obsessed, when you think only about that, you attract it in your life. When you think to be happy, you’re happy, test.

If your vision or your dream is a career in the fitness industry, be obsessed with it. Includes people in your dream, this is what I tell people who want to be part of my team : « Listen, if your vision or your dream doesn’t include helping others, your vision is too small. I’m not interested ». There are people who have a phenomenal physics, it’s the world class but all they do, it’s make selfies to show their abs and that’s not interests me.

I don’t want that new generations see these people and say this is what is being a man or a woman, show abs all day. It doesn’t mean anything, a homeless person can have abs. Abs aren’t a goal to have a healthy body but on Instagram people make believe anything.

toughts

People like Instagram with filters, everyone thinks it’s raw pictures. The person took the photo the day after the competition and displays it on Instagram 6 months later and when you see the person in real life, it’s not quite the same.

Be obsessed with your goals, your dreams to help people and not by something that makes you look cool. Everyone is beautiful, no one is more beautiful than another, it’s subjective and it’s not important. What you have in your head and in your heart, that’s what is really important. I’m a pessimistic person because sometimes I look people and I say : « Why are you doing this, tell him something to help ? ».

I guess when you think fitness industry, everything that’s inside is healthy but the truth is that in many ways it’s unhealthy, especially mentally. It’s like the guy’s story who a few days after the competition had taken diuretic for his rendez-vous with a girl (everytime I think back, I tell myself that it’s not possible), it’s sad.

Sometimes I drink Coke, beer, rum, I eat biscuits but I’m trying to eat healthy as much as possible. You never see me on Instragram with a huge pizza because I don’t want a person sees this photo and say : « Ah I also have a slow metabolism, I can do the same ». I want people to be responsible for contents they place. I do it as often as possible to give to people great information.

Be obsessed with your dreams and you attract them in your life

-Steph

Alcohol And Sports

alcohol Sport

10 beers = 2 training days lost ! I discovered new information that I want to share with you because it’s really important.

Alcohol and testosterone

alcohol Sport

A study was done for 3 weeks with people who drank three beers a day. The result is that testosterone rate decline of 6.8 %. It’s not extraordinary but drink 3 beers per day is an important dosage.

The conclusion is that drink a beer per day or 2-3 beers in the weekend has almost no effect on testosterone rate.

Another study was done on one day with people who drank 10 beers (the party). The result is that testosterone rate decrease of 23 % for 16 hours (it’s long) ! This means that if you’re going after a workout to party, your workout for the day is lost because you will not be recovered. Why ? Because you lack of a lot of testosterone and you have an increase of cortisol, which is a catabolic hormone. There is a problem !

The studies links :

Study 1

Study 2

Alcohol and progression

alcohol Sport

These 2 studies have shown us that drink a small amount / moderate, no worries and excessive, problem. But it’s not just alcohol, it’s everything that goes with it.

Usually you start drinking in the evening so you go to bed late. And when you drink alcohol, you eat badly, too fat, too sweet, pizza, cookies (junk food). In addition, often you mix alcohol with soft drinks (soda or fruit juice). Soft drinks brings a lot of calories with calories from alcohol. You know that 1 gram of alcohol is 7kcal ! That’s more calories than carbohydrates, so it’s been a lot of calories.

Besides some not strong alcohol such as red wine, alcohol is empty calories as white sugar ! it doesn’t bring anything to the body and finally, it dehydrates. In summary, it causes increased fatigue, poor diet and dehydration, making poor recovery.

The training you did during the day is lost and you lose also the next day if you drank 10 beers, you had a bad meal, slept badly, poorly recovered and you’re not in shape. In addition if you drink until 5-6 am and you traine early in the afternoon, there is a good chance you’re still half drunk and you risk to do something wrong (poor concentration, poor technique, fatigue, dehydration), which increases the risk of injury.

1 night of excessive alcohol = 2 days of lost training

I saw this info 1 month ago and I can tell you that it made me think. All times I’ve been drinking rum (sometimes I vomit) and I went to train in half drunk thinking that it will make me clean faster (when I could because sometime , hahahhha). This is serious, to do simpler when I know it’s a crazy party, I don’t train for two days (saturday-sunday) and you’re going to do what ?

-Steph