From Exercise Machines To Free Weights

machine free weights

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

Very often in gym’s advertisements, we watch a lot of high-tech machines to do exercises and the free weight zone is a small hidden room.

What I see in my gym, it’s people start their training with a little bit cardio and they use machines. They do this because it’s easier and this look more secure. Unfortunately, this is not the reality. The Matrix trap us with these machines.

Attention : If you have a medical prescription or you need to use machines for a special reason, continue to follow your training program prescribed by your doctor or physiotherapist.

Why

why

The truth is that machines force muscles and joints to make movements that aren’t natural.

Machines force your body to move weights in a single pattern (up – down or left – right). Our bodies naturally don’t move like it, this is the problem. Movements or our bodies aren’t straight lines, it’s rather « S ». The result is that machines develop our muscles in a way that isn’t balanced and they endanger our joints and spine.

Like you can see, machines don’t put your body in safety and in addition, they don’t work your stabilizing muscles. Don’t work stabilizing muscles is very bad for everyday activities.

When you bent forward to take something on the floor, you body use a dozen and a dozen muscles at the same time. But since you no longer work your stabilizing muscles because of machines, your muscles don’t know how to work together so your body uses a muscle.

Study case

« Smith Machine » is famous to do squat in safety so it protects your back. Lie ! This machine is perfect to destroy your back and compressed your spine because this machine force your body to move only up and down. The real squat allow to do the fundamental movement and when you do it, you notice that your body doesn’t do a straight line from up to down. With the real squat you do a natural movement.

Do exercise with weight or with bodyweight is more efficient to burn calories than machines.

Full body

full body

All exercises classified in 2 categories : pull and push

I remember, I did a full body training program for 1 year before lift weight. This is what my Taekwondo’s teacher advised me and he was right (wow, Korean wisdom). A full body training program, 3 times per week is more efficient than a machines training program, 5-6 times per week for beginners. If you want to train more, you can do Tai-Chi or walking during rest days.

Full body is important

With full body, you learn to each body’s muscle to work together, you synchronize you body. This is allow you to be healthy, avoid using too much a muscle and avoid injury due to a weak stabilizing muscle. To maximize your body, eat healthy and you’ll burn more fat, build muscle and build a body of which you’re proud.

What is great with a full body training program, it’s when you skip a training day, it doesn’t matter. You’ll not have certain muscle more developed than any others because each training session work all body’s muscles

Bodyweight (full body)

bodyweight training

Mastering basics movements with bodyweight is perfect to prepare you for a training with weights.

It’s primitive movements therefore natural that allow you to become stronger without material.

The best example are gymnasts. Look gymnasts body, it’s amazing, impressive and the majority of their training are with bodyweight exercises.

Basic exercises

  • Push = push up, dips, handstands

  • Pull = pull up, body rows

  • Legs = bodyweight squat, pistols squats, lunges, box jumps

For each exercise, you do 2-4 sets of 8-10 repetitions.

No it’s too simple  ! => Do this training program and if it’s too easy, increase the difficulty. You can do push up with one hand or pull up with one hand (like my friend Inti). You can also add more set ou repetition.

No it’s too difficult => Do this training program and if it’s too difficult, decrease the difficulty. You can do sets of 3 repetitions. The principle is you progress to do 4 sets of 10 repetitions. Take your time but be regular.

No I want abs => When you do squat, push up and pull up, you keep your core tight and by this way you work your abs. But if you want to do an exercise specially for abs, you can to plank and side plank.

Strength training (full body)

strength training

It doesn’t matter whether you’re a man or a woman, dumbbells and barbells are your friends.

Basic exercise

  • Push = Bench press, Overhead Press

  • Pull = Deadlift, Bent Over Row

  • Legs = Squat, Deadlift

For each exercise, you do 2-4 sets of 8-10 repetitions.

No I don’t like squat => Do you think squat is an useless exercise ? I advise you to read the book of Mark Rippetoe. If you seriously want to train, this book is for you !

No I afraid of weights => Don’t panic. Most people in free weights section are too busy to look at themselves in the mirror, they will not look at you. You can use a barbell or dumbbells for each exercise to improve your pure strength. I advise you dumbbells.

No I’m afraid of being ridiculous => Everybody don’t care if you life a dumbbell of 4kg (8.8lbs) or you squat 181kg (400lbs) because everybody struggle to do their training program. Forget people, stay focus and do you training program until the end.

But if I do bad => At the beginning use light weight to do movements with the good form, the good technique. When you’ll stronger, you’ll can add weight slowly each week to reach your limit. You can hire a personal trainer for 1-2 sessions to learn and improve basic exercises techniques or form.

No I want only lose weight => It’s simple, you do basic exercises and you eat less. The training is the same for lose weight or gain muscle. It’s diet that make the difference ! It’s a science :

  • Eat more calories than you burn = gain weight

  • Eat less calories than you burn = lose weight

Your physical condition, it’s 80 % diet and 20 % training. If you want bulk, you need to have a specific diet to do this.

Track and adjust slowly your training program and your diet to see your progress.

No matter what you do, don’t be afraid of the free weight zone. Remember than 90 % of people inside are focus to do their exercises by looking in the mirror therefore don’t worry. Do your exercices, become better and become stronger.

What do you feel when you train with free weights ?

-Steph

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 

Teenager’s training (Part 1)

jamcore dz teenager training program

There is a video in 3 parts of JamCore DZ (french video) about teenager’s training I would have liked to have seen when I was 14-15 years . I want to share this with you.

How teens can develop their muscles ? The first thing is that they must be good into their heads. If they’re good into their head that will influence their body and if the body is good this will affect morale.

I know a young neighborhood who wants to lift weights but his parents worry because his body hasn’t finished developing. JamCore DZ trained a 11 years old teenager for 1 year and a half. Results were excellent and since he offers a special training for teenagers.

Nutrition

eat healthy

Before explaining exercises, you must learn to eat well. Without a proper diet, there are no results. Parents can also read this article because they’re the example for their children.

Everything starts in food, without energy we can’t operate. Every food affects us in a different way, that’s why it’s very important to clean our environment. We need to eat healthy food because food industry is destroying us with sugar. Sugar is the enemy # 1

Avoid to eat anything that contains sugar as soda, cereal, fast food, white bread, chocolate and sauces. Even « Fitness » cereals are full of sugar, it’s a scam. The first thing to remove from your diet is sugar.

Latest studies in the US have shown that the rates of obesity and diabetes in the Middle East countries will exceed those of the United States in 5-6 years.

The Plan

plan

The plan is to have the good food to have the good energy for school and etc. When you feel good, your behaviour is good. When you don’t feel good, you get depressed and you can’t express yourself and when you can’t express yourself, you make yourself hit by other students. Good food = good energy !

Breakfast

  • Whole wheat bread. Stop white bread because of sugar.

  • Homade peanut butter ( peanut + blender)

  • Natural homemade jam (fruit in a saucepan)

  • Muesli without sugar

  • natural organic milk (you have to look a little to avoid milk with hormones. Industrial milk create lactose intolerance)

  • Eggs

  • Fruits

  • Oatmeal

Snack for recreation

  • An natural organic yoghurt without sugar and fruit

Lunch

  • Brown pasta or rice

  • White meat

  • Fruits

  • Salad with olive oil

Snack for 16h (4pm)

  • An natural organic yoghurt without sugar and fruit

Dinner

  • White meat or fish

  • Vegetables

  • Baked potato

  • Brown pasta or rice

In these meals you can add good fat such as olive oil, coconut oil or avocado.

For a small budget, we must stay focus on pasta/rice, vegetables, white meat, eggs, fish (tuna), fruit, whole wheat bread, oatmeal, olive oil, yogurt.

For overweight parents, no rice/paste in the evening. Only white meat and vegetables in the evening.

The only thing to drin :: WATER ! Because 75% of the body is water ! This is not soda full of sugar.

In Part 2, I will talk about training.

What was your breakfast ?

-Steph

Wrong Dumbbell Lateral Raise

seated dumbbell lateral raise

By increasing the weight last week, I felt my deltoids work less for seated dumbbell lateral raise. Following several Fitness channels on YouTube, there were a video that talked about this exercise 2-3 days later . I watch and I realize that I was making a big mistake.

The weight is 28kg (61 lbs) and I balance a lot to lift. I just chose to do seated exercise to cheat less by moving my body but I redid the error. Watching 3 times the video, I’ve realized that I had to drop the weight to just do well the exercise. Lift the weight with the back straight from the start and not bend like I did before.

It’s the same ego problem that I had with the Romanian Deadlift. To my shoulder exercises I used the same weight and I wanted to keep it. Yesterday I watched my program’s video, that of Jim Stoppani and he uses differents weights for differents shoulders exercises. You tell me that this is normal but I was so happy or proud to do all shoulders exercises with the same weight that I was doing wrong.

It’s true, people have told me that my shoulders had evolved ,. it is good but the video said if we do badly this exercice, it will damage the rotator cuff. The rotator cuff muscles are important in shoulders movements and in shoulders joints maintenance and stabilization. These muscles originate from the scapula and connect to the humerus head (the head of the arm bone). They hold humerus head in the small and shallow hole of the scapula. humeral head is as big as a golf ball, it’s not big.

rotator cuff

I prefer not to damage this body part body, you see. As I’ve told you, I have two friends who dislocated theirs shoulder during bench press and now they can’t work their chest and shoulders. Strengthen my shoulders to not dislocate them, that’s something I like.

Fuck my ego, I’ll decrease weight to just do well the exercise, back to basic. Really, decreased repetitions numbers to do well technically the Romanian deadlift, make me feel good, this is serious. The satisfaction of a well done exercise, it’s cool. It will do the same things for seated dumbbell lateral raise , it’s cool.

And you ? Do you quickly realize when you do wrong an exercice ?

-Steph