Bad Fitness Tips

bad advice

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

In the fitness world, there is a lot of contradictory information and it’s difficult to be healthy with this mess.

This for this reason I’ll give you  advice that my old friend Bobby told me so it’s Bobby who talks and Bobby says :

Clothes

fitness clothes women fitness clothes men

It’s important to have nice expensive sneakers to have results. You need to have the lastest Nike/Reebok/Puma/Adidas/etc.

For clothes, you need to have spandex pants because it helps to burn fat in thighs. You burn fat faster by doing less effort.

The gym is a fashion show.

Material

nautilus multi exercices machine

Abs machines

You need to have a machine like Ab Coaster, Ab Roller, Ab Chair, Hawai Chair (it’s the best ) . Abs, it’s life.

A training without being exhausted

It’s stinking to be exhausted after a training session, this is why that Flex belt is pratical . This is something else, Weight loss wraps . You put that on your body and your body becomes thinner, this is cool.

Shake Weight

If you’re a lady and you want to have arms toned, Shake weight  is for you. You do it 10 minutes per day and you’ll have results.

The 562 movements machine

Do you know Nautilus machine ? It’s the same thing. You sit down, you move your arms and legs and you’ll have a pro bodybuilder’s body. Don’t use free weight because it’s really heavy and really difficult to use.

Treadmill

It’s a machine when you use it, you feel like you’re walking on a hill. It’s better than walking outside.

If you want buy everything, I advise you to take a credit. Don’t worry, your bank will like it. Look this new generation of treadmill.

Training

luxury gym

Most expensive gym

I advise you to choose the most expensive gym of the town with the most machines as possible. You need to avoid free weight because it’s hard to be with people who lift dumbbells and barbells.

Subscribe to all gym’s classes

You need to participate to all gym’s classes like jazzersize, boxersize, supersize, sweatin’ to the oldies, dub-steppin’ to the newies, etc. You can just do one lesson, it’s cool.

Free weight

This is for lady. You need to don’t lift dumbbells or barbells otherwise you’ll have a bodybuilder’s body. If you need to lift a weight, I advise you to take the lightest weight and do 50-60 repetitions. Attention, you must not lift dumbbell more than 1.3kg (3lbs).

Change your program all 4 hours

By this way you shock your muscles. You need to change your training program very often to prevent your body from getting used to. There is 28-day workout split, it’s excellent. Tomorrow, it’s « left arm » day.

Diet

diet pills

Doesn’t change your diet

You don’t need to change what you eat. The proof is there are gym that offer pizzas and bagels . You need to take a lot of pills and shakers to have an athletic body. Diet pills, fat burner shakes, mass gainer, double up muscle building power, etc.

Supermarket

At the supermarket or grocery, you avoid all fruits and vegetables. Anything that doesn’t have labels « low-fat », you also avoid. You need to have healthy preprared meals. If on the labels there are 50 unpronountable ingredients on the label, it’s good.

Take everything that has the label « low-fat » like ice-cream, bagels, bread, cookies, french fries, etc. Takes whatever is « low-fat » is healthy.

If you don’t like to do shopping you can buy salads in fast-foods. Salads are healthy like macaroni salad, potatoes salad and deep fried ball of lard salad.

Energy drinks are excellent for you health, you can drink it like you want. It’s better than water.

Here was advices of my old friend Bobby. You smart and I know that you noticed that ALL THESE ADVICES ARE CRAP. Sadly, a lot of people think that these advices are useful and they become crazy when they don’t see results.

What is the worst fitness advice you have seen ?

-Steph

Do you want a free training program ? Click here 

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit 

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 

Beginners Errors

beginners

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

Chasing the illusion

illusion

« This training shocks muscle », « it’s a training from army » or « this diet work without change what you usually eat ». You have already heard these slogans several times I think.

This type of advertising always encourages us to look for the last training program, last supplement, DVD,etc.

We’re happpy, we can have an athletic body in 3 weeks with a training program. We believe it but after 3 weeks, we have little result, we stop and we depress. It was an illusion.

All the year, be consistent and patient, this is the solution. 2 elements are enough to be healty : diet and exercices. Matrix’s companies sell us illusions like « this training program target the belly’s fat ». These illusions have as objectives to incite us to buy them and not to help us to be healthy.

Select a simple training program and use it all the year. I offer simple and free training programs for all body muscles. Test it.

Remember, the body need a maximum of 12 weeks to be accustommed to a new diet and a training program. Once your body is used to it, you have to wait several years to have an athletic body (3 years). Day after day your body improves but it’s first inside and after outside. Your internal organs have priority.

Emotion

emotion

Our emotions prevent us from being in good health. Do you don’t believe me ? Here some exemples :

  • I did my training session today, I can eat cookies
  • I eat a cookie just one time. It’s good, another one
  • It was hard today at work, I need to eat it

We need to learn to control our minds by associating positive emotions with exercices and healthy diet. It’s important because we can have some cases where we eat 1000 calories of cookies and we burn only 300 calories during a training session. These emotions These emotions make us make exceptions and if we do them more often, we risk doing no training and healthy meals in the week.

Do meditation and follow a personal development’s program are great to reprogram our minds.

Tips to start

  • Use calendar’s alert in your smartphone for your training session

  • Cook your healthy meals of the day ahead

  • When you’re hungry between meals, drink water

  • If you want watch TV, do bodyweight exercices before

Pleasure

pleasure

Often people think that do physical exercices isn’t fun. They imagine that to be in good health, it’s eat salad and run for hours or be on a bench surrounded by athletic people. This image is enough to discourage a lot of people.

I’m healthy and I don’t eat salad, I have my portion of vegetables. I run once a week and there is others way to do exercices like strenght training, gymnastics, frisbee, hike, etc. Find the physical activity you like. If you do a physical activity you don’t like, choose another. You need to have pleasure doing this physical activity. If you don’t have any idea, do a search on internet.

Bulk

bulk

Women say often « I don’t want lift weight because I don’t want bulk ». Then women avoid dumbbells and run for hours and do crunchs. And if they use dumbbells, they choose the lightest possible.

Women have this behavior because in a women’s magazine, they read that to have a « toned » body, it’s necessary to make high reps with lightweight.

A « toned » body is a word or term create by marketing specially for women. Women can’t bulk up by lifting weight. To bulk up, it’s necessary to eat more calories than the body burn them. The truth to have a « toned » body is that you have to use heavy strength training with low repetitions

The most articles write in magazines, it’s the Matrix to ruin your life. It’s lies and the proof is that women are still looking for an effective training progam. Look, my sister still doesn’t listen to my advice and 4 times a year, she changes her workout.

A strenght training is great to build compact (or « toned ») muscles. Test a strenght training for a month, do a picture before/after and I sure that your pant’s size will change. Test it one time with a healthy diet.

Action

I know a lot of people that read a hundred of documents about fitness/bodybuilding and they don’t do a sport activity. Theory without practice is useless except to show off in front of friends. Einstein to validate his theories had to test them on the field. I don’t know, may be they’re afraid to choose a bad training program and diet ?

If you want my opinion, start today. Select a training program and follow it. The truth is that there is no perfect training program. And the secret of a perfect training program is to use it and adjust it month after month. Here are the steps of the perfect training program :

  • Select a training programme

  • Follow this program for 8-12 weeks

  • Track your progress

  • Look how your body change

  • Make adjustments

  • Repeats all these steps to infinity

Which training program you had the least results with ?

-Steph

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

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit 

P90X, Insanity, Weight Watchers, Shakology And Nutrisystem (part 2)

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.

Shakeology

shakeology

Replace one of your meal each day with a shake. Shakeology’s shake pretend have « 70 nutritious ingredients to help to detox and protect the body of free radical damage and help against food carving and help to have a healthy libido » ».

Advantages

Like Nutrisystem and Weight Watchers, Shakeology is simple. Replace a meal with a shake and lose weight. I didn’t try but people say it taste good and it has a good source of protein and a nice amount of protein per shake with a little sugar.

If you travel, it’s easy to have a little shakeology’s powder to drink it to replace a meal.

Disadvantages

I don’t suprise people lose weight with this plan if they follow it exactly. They replace a meal (around 500-1000 calories) with a Shakeology’s shaker which is only 120-160 calories. It’s a reduction of caloric intake of 380-780 calories. Remember, just 500 calories less per day can have as result to lose 0.45kg (1lbs) per week.

For me, a meal of 120 calories is not good because you will be not satiated and not satisfied.

What happens when you don’t have Shakeology’s powder ou you don’t have acces to a blender or you’re traveling. Can you continue to consume the same amount of calories and maintain the same nutritious plan ?

Shakeology is good for people who want lose 4.5kg (10lbs) without changing lifestyle. It’s only for short term.

Juice cleanses

juice cleanses

Stop to eat and drink this juice during 3-10 days to detox your body and lose weight. There is a million of juice cleanses, the concept is to not eat and replace all meals by a juice of fruits or/and vegetables.

Advantages

Instead to eat food, you just going to drink liquid calories all day. Because you don’t eat a lot of carb and sodium ( because you don’t eat solid food), you can lose a huge amount of water. Losing water can cause weight loss but it’s temporary. It’s not like losing fat !

You will eat more fruits and vegetable than usual.

Disadvantages

I think during these 3 days where you will not eat foods, you will ve miserable. You will just drink some fruits/vegetabels juices instead meals. You will essentialy drink sweet water with fibers.

The most of weights you will lose during these 3 days will be water according to the amount of carbs, grains and sodium that you consume usually. This weight loss is false because it’s only water.

When you will eat solid foods, the weight will quickly return.

If you want to a detox, take some days to eat a lot of protein, spinard, broccoli and cauliflower. If you want make real change in your life, read the next.

Exercice and diet

exercice diet

Instead to buy some powder’s shake, receive foods at home or replace solid foods by liquid, there is a philosophy named « Exercice and diet ».

No need to buy some weird stuff but it requires make changes in your lifestyle. The goal is to move more than stay seated and eat more real foods than processed foods.

Advantages

Every sytem talked before are solutions to short term. « Exercice and diet » is done to change the lifestyle for all life.

Instead to dramatically change how you eat and move during 3 months, you must change small things which will have long term results.

  • Rather to do exercice with a DVD during 90 minutes everydays, start with a walk,

  • Rather to count points or receive foods at home, study to cook and eat real foods.

  • Rather than being dependent on something to have success, be independent to have success.

« Exercice and diet » is the best to have long term results, to have results for life. If you’re traveling you know the different type of foods, you know how to eat healthy outside home. If you don’t have access to a blender or you can’t receive foods at home, you know how to cook a basic meal. If you can’t use a DVD player, you can do a complete bodyweight training session in a room or in a park.

« Exercice and diet » doesn’t ask you to spend a lot of money or buy fancy stuff or buy pre-prepared foods. It doesn’t ask you to have several hyper strict weeks and once it’s over, back to old habits. People make me laugh when I see them before summer, during summer and after summer. Rather that you have a new version of you (like updates) : healthy and happy !

Disadvantages

The big « Exercice and diet » disadvantages is that requires commitment and changes. No shake, no foods receive at home, no DVD but instead you must take of your health.

There is also another challenge to have long term change in your diet. Eat cookies, cakes and muffins are bad for you. You need to change this to see results.

It’s simple to learn but difficult to apply for people who search short term results. Everybody know we need to do more exercices and stop to eat junk foods but we can’t force our brain to do this. It’s for this reason we need to educate ourselves about willpower.

Results aren’t instantaneous like a click. « Exercice and diet » results can often take several months of change before seeing solid results.

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

-Steph

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

Study Case An Overweight Father

overweight father

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

This is a study case from a Jamcore DZ’s fan. It’s a guy who know he has a weight problem. He’s afraid but he doesn’t know what to do. Be careful, if you are not careful it could happen to you in the future then stay focus everydays.

Study case

study case

This guy watch often Jamcore DZ’s video with sweet drink and cookies and dreaming to have an athletic body. He’s 40 years old, 110kg (242.5lbs), 109cm (6’2’’) and he likes cookies, nutella, sweet dring et he drink very little water. He likes when his wife cooking and he eat everything she cooks. Now, he is motivate and he bought a traning program for endomorph (it’s a guy who store fat quickly). His story, he’s a public servant. When he began his job 14 years ago, he weighted 70kg (154.3lbs). Sitting and snacking, he weight 110kg (242.5lbs). There is a gym in his workplace but he never went.

Analysis

analysis

This guy is in a situation that can cause heart problems, blood pressure problems and heart attack. People with a lot of fat in the stomack have often heart attacks. This isn’t to scare but this is the truth. The fact that he reconizes the problem and he bought a training program is excellent.

One obstacle is that his wife don’t cook meals good for the body. Why she cooks these meals ? Because she just want to please him, it’s normal. It’s hard for him to change because he lacks of discipline. He’s a victime of his own routine et sugar killing him. Yes, sugar.

Help is there

hepl is here

Firstly, an agreement in the couple must be done, he must discuss with his wife to speak about this situation. Children can be include in this agreement by this way all family work to have a better health and a better life style. This is the most important thing, all family want reach the same goal.

Secondly, change food. Throw out junk foods of closets et replace them with healthy foods. Really, throw out junk foods. No more white sugar, cakes, sweet drinks, white bread, fruit juices, sweet yogurt, sweet cereals. Buy fruits, oatmeal. Learn to cook healthy meal. Study ingredients, it’s easy now with internet. Why we’re tired after school or work ? It’s because we ate junk food all day. We ate sugar et we don’t do physical exercices.

If all family do it, results will come fast and together. Be organized. People who take care of their health do it with all their family, cook together, share healthy meals et training exercices. Be with friends who have same interests to be in a good health. Don’t be with people who don’t care about their health because they’re screwed and they want to make you sink with them. Be with people who like to train too.

Take one day per week to eat something you like, everything you want. One day, breakfast or lunch or diner. This is will not destroy your progress and it’s good for your morale.

Follow a training program and do it seriously. People prays but don’t act. We need to act everydays to change ours lifestyle. A important thing is to organize in advance because if you’re not organize in advance, you’re screwed. If your foods is organize in lunch boxes, in the morning, when you wake up, every meal of the day are ready. From the morning to the night. Rice, tuna, vegetable and a fruit. Event if your friends said to you it’s weird, don’t heard them.

At the beginning, people will criticize you but when they will see your body and your behaviour change, they will ask you a lot of questions, you will attract people. Your energy is different because your food is different. Your belly disappears, you buy new clothes (don’t spend all your money in clothes, be careful). You feel good, your wife and children love you more, it’s happiness.

Body is mind.

-Steph

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

Condemned to stay obese

obese transformation

While reading a NerdFitness article, I discovered that there was a study by King’s College London, who said : « the chance to returning to a normal weight after becoming obese is only 1 in 210 for men and 1 in 124 for women over a year ». If the person is seriously obese, chances are reduced.

What is this bullshit !?! Let’s look the study deeper .

The study

matrix mr smith transformation

« Of 278,982 men and woment, the study found that only 1 % of people who were obese at the start of the study were successful in losing weight AND maintaining the weight loss ».

What is highlighted is : « count calories, eating less calories than normal and exercise dutifully » failed 99% of people after 10 years.

When I read that, I see two things :

  • Once we’re obese, it’s almost impossible to have sustainable results.

  • Current strategies of conventional medicine to fight against obesity fail to help the majority of obese patients lose weight.

FUCK THE MATRIX ! You don’t have to follow Matrix’s advice. There are other ways to have a better health in the long term.

There are a huge number of study that confirms and validates that eating fewer calories than you burn (calorie deficient) gives results for weight loss for most people.

This Matrix’s study has given advice to 278,982 patients based on a strategy to be successful in the short term. The Matrix has only given a part of advices, that’s why they failed.

As Morpheus says to Neo, « There is a difference between knowing the path and walking in the path ».

Here’s what the Matrix didn’t tell to the 278 982 patients :

  • Understand how habits work (and behavioral psychology).

  • A good state of mind

  • An environment created for success

  • Understanding how sugar can be addictive

  • Having a support (family, friends, boyfriend, girlfriend, etc.)

  • And more

Instead, modern medicine advises people to move more and eat less and don’t say the rest. It’s obvious that this is a strategy for failure : when your environment is against you at home, when the society do everything to make it difficult to eat healthy and when your social circle is against you, of course only 1% of people succeed.

It’s possible to succeed, just need to adjust some things to make it work for us instead of against us.

The tools

matrix morpheus neo blue red pills

Having habits to have long terme success

Once you understand how your brain work to create new habits, you can change your bad habits to create good habits and develop them.

We start with small changes with we can live with and then changes become bigger. « I just need to try harder » doesn’t work, you need to understand HOW to try and then try smarter.

Diets don’t work

Temporary diets doesn’t work. Explain me, for 9 months you eat the « junk food » and for 3 months, you eat healthy food. With this strategy, your body is healthy all year ? No, and it makes sense.

Aim the long term. We’re making efforts to change our lives and a life isn’t short term. This is a fundamental adjustment in how we make decisions every day to achieve, day after day, our success.

Building a positive environment

We’re the product of our environment and we’re affected by all that surrounds us every day. This is why all heroes have theirs headquarters. The headquarters is an environment that is designed to relax and achieve goals.

Adjust your environment to avoid having « junk food » at home, avoid roads where there are fast food, sleep earlier, prepare healthy meal for all the week, etc.

The support

Going on war alone, it’s too hard. Why not create a team ? We need people to help us and inspire us to have a better health. Surround yourself with people who care about you and want you to succeed, don’t sabotage your efforts.

Knowing food

Eating 600 calories of cookies isn’t a solution in the long term compared to 600 calories of chicken, fish, avocado or vegetable.

The majority of processed food we eat today is created for a part of our brain is dependent on this food. The processed food transforms us into junkie who wants heroine. Junkie = Junk food.

This study creates two camps :

  • I know, that’s why I can’t lose weight. I’m condemned to stay obese, go to McDonald’s

  • Ok, it’s clear, it doesn’t work. I need to try something different. I have to be smarter than the Matrix.

Which camp do you choose (red or blue pill) ?

-Steph