Needs Of Bodybuilders

bodybuilder, bodybuiling, food, nutrition, ronnie, coleman,

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.

Bodybuilders are unique athletes in the demands they have with their body. They want a maximum of muscle mass and a minimum of fat at the same time. For football, strongman or weightlifter athletes, they have a workout program to maximize the size and strength of the musles without worrying about reducing bodyfat. For boxing, wrestling or gymnastics athletes, they have a workout program that has allowed them to lose fat to be lean without really needing a diet to reduce bodyfat.

For bodybuilding competitions, bodybuilders must achieve a bodyfat level of 15-18% for women and 5-8% for men.

To learn constantly

bodybuilder, bodybuiling, food, nutrition, nutritionist, science

Bodybuilders have a small margin of error. They eat enough calories to grow muscles and they must be able to reduce their bodyfat by losing the minimum amount of muscle to be shredded. They can use aerobic exercise to burn the extra calories but it doesn’t have to deteriorate the strength training.

Bodybuidlers need to control calories by being careful to have enough protein to build and maintain muscles. Nutrition is complex and this science has a constant evolution. That’s why nutritionists teach us new things every day.

Fortunately, there are basic principles of nutrition that are implanted and mastering these fundamentals is essential for a bodybuilder to fully utilize his/her genetic potential for his/her physical development.

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 .

Overuse Injuries

overuse injuries sport injury

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

There are 2 types of injuries : Acute injuries and overuse injuries. Acute injuries are usually caused by a single traumatic event. Here are some examples :

  • Wrist fractures

  • Ankle sprains

  • Shoulder dislocations

Acute injuries are less common in sport than overuse injuries. Overuse injuries are usually subtle and appear over time, making them difficult to diagnose and treat. Here is some example :

  • Tennis elbows

  • Swimmer’s shoulder

  • Pitcher’s elbow

  • Runner’s knee

  • Achilles tendinitis

  • Shin splints

Why

Human body is extraordinary to adapt to physical stress. We’re used of thinking that « stress » is bad for our emotional well-being, but physical stress is simply doing an exercise or activity. This is beneficial for our muscles, tendons, ligaments and bones. This physical stress causes an internal process called remodeling. Remodeling process involves both the breakdown and the build up of tissue. It’s necessary to have a good balance between 2, if breakdown occurs more rapidly than buildup, an overuse injury occurs.

Causes

overuse injuries sport injury gym fail

Usually, it’s training errors that cause overuse injuries. These errors are too fast acceleration of intensity or duration or activity frequency. These injuries can also happen to people who return to the sport/activity after an injury. They try to make up for lost time as quickly as possible to reach the level they had before the injury. Doing an exercise with a good technique is important to avoid overuse injuries. When the exercise’s technique is bad, it creates overuse injuries. It’s for this reason that coaches, athletic trainers and teachers can play a preventive role so that athletes avoid overuse injures.

There are people who more easily have overuse injuries. An unbalance between strength and flexibility around certain joints predisposes some people to have this type of injury. Body alignment, such as knock-knees, bowlegs, unequal leg lengths and flat or high arched feet, also impact overuse injuries. There are also people who have weak links because of old wounds, incomplete rehabilitation of wounds or others anatomy factors.

Other factors must also be taken into account as equipment such as the type of running shoe or ballet shoe and terrain (hard versus soft surface in aerobic dance or running).

Diagnosis

Generally the diagnosis is based on the athlete’s history and physical examination. It’s recommended to make a diagnosis with a sports medicine specialist with a specific interest and knowledge of your sport. In some situations X-rays, bone scan and MRI may be necessary.

Treatment

overuse injuries sport injury ice

Here are some recommendations for treating an overuse injuries :

  • Cutting back the intensity, duration and frequency of an activity

  • Adopting a hard/easy workout schedule and crosstraining with other activities to maintain fitness levels

  • Learning about proper training and technique from a coach or athletic trainer

  • Performing proper warm-up activities before and cool down after

  • Using ice after an activity for minor aches and pain

  • Using anti-inflammatory medications as necessary

If symptoms persist, a sport medicine specialist may create a more detailed treatment plan for your specific condition. This may involve an exam of your training program and an evaluation of predisposing factors.

Prevention

Majority of overuse injuries can be avoided with a proper training program, common sense and learning to listen your own body. The quote : « No pain, no gain » doesn’t apply here. The 10% rule helps a lot to get things to the next level.

In general, you should increase the training’s intensity to a maximum of 10% per week. This allows your body to have enough time for recovery and response. This rule should be used to increase pace or milestone for walkers or runners. Or for the weights amount to increase for strength training programs. In strength training, add flexibility exercises and core stability exercises help tremendously to minimize overuse injuries.

It’s recommended to seek advice from sports medicine specialist or athletic trainer to prevent chronic or recurring problems. Your training program can also be modified to maintain fitness levels safety while you recover from your injuries. You must return to the sport only if an authorization is granted by a health professional.

Remember, it’s very important to warm-up before training and cool down after training.

Stats

3.5 millions of children are treated for overuse injures every year.

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 .

A Word Of Wisdom

wisdom

I want to share something important with you that I noticed with my friends.

I don’t want people to think that I tell myself : « Wow, I’m a genius, people follow my advice ! » Because I’m not. I’m like you. There are things that I learned in my life, I internalized and I try to use them in my life. And things that I have received that are good, I share them because other people have done this with me.

A)

Often in your life, people tell you what you have to do and they do it to help you to make decisions, but sometimes you have to follow your instincts. Following your instincts can you make mistakes. Often you have to make mistakes to learn in the hard way and it’s by making mistakes that you improve your instinct. You always learn something from your mistakes.

B)

There is something I see as an undeniable fact, it’s that nothing happens by coincidence, no matter whether good or bad, you have attracted them in your life. We are a direct demonstration of our thoughts. It’s like when you think of a friend you haven’t seen for a long time and a few days after you see him/her or someone speaks of him/her. When you see a person who is successful in life, it’s that this person wanted so much that it came true.

You can pray or wish to have something, that’s cool, you put that thought in your head (work, home, money, girlfriend, etc.) but just feel like it is done is not enough. This is just the first step then you must act. Once you have the opportunity to realize your wish, do it. Think about your desire every day and think about how you can achieve it. Write it, read books, studied so that your wish comes true in your life.

C)

I like being around people who take care of me. You take care of me, I take care of you, you don’t take care of me, I don’t take care of you. This is the person I am, you give 100% to me, I give you 200%. Being a winner is also good to be well surround because you’re not only a winner in sport, it’s in life in general. You’re the only person to define your success. There are people who earn millions and are unhappy. And there are people who have 1 million and are happy.

D)

wisdom

One thing I do to be a strong man is to train my mind as I train my body. A day has 24 hours, one hour is sufficient to train your body, it’s the same thing for your state of mind. Take 1 hour to read something to develop your mind. Being strong in the sport is good, but being strong in mind is great !

Sometimes when I’m tired, I have a trick, I take an audio book is more practical. You see, build your state of mind, reading books or magazines that teach you things in an area that interests you, something than sports. If you want to be a complete person, you must be obsessed with somethings other than sport. Anyway, who chose but I know that to be successful in life, be only obsessed with sport is not enough.

I know you’ve seen it, there are people who have a good physique but all day they speak of only one thing: « How to develop the body, arms, legs, etc. ». This is not an interesting topic for the majority of people on the planet and I know you don’t want to be that type of person, me too. Just have and maintain a good physique isn’t a solid foundation for a successful life.

Do a training program and track your progress to exceed your limits, allows you to do the same process in other areas of your life. You want to be a better friend ? You want to be best in your studies or your work ? This process is perfect to give you challenges and take problems as challenges.

When you you’re interested in something other than sports, you improve your knowledge and knowledge is the retention of information. From the moment that you really understand something, you can apply it in your life and explain it to others to help them to understand. You can give back to the people to improve their lives because you make a transfer of knowledge. This can be any knowledge as the origin of musical styles, It’s cool, many people are interested by this topic.

What I say is true for girls. You can have a beautiful physique, a beautiful face but if your head and your heart are empty, you’ll be sad in your life. Ok, there are boys who like this kind of girls but you know that these situations never lasts long. People want a deep intimate interaction, a greater thing than the physical.

E)

There is a time, I read a lot of books but now I can’t explain some books I read. Now I take my time to read a book, I want to understand the definition of each word. It takes longer, but it works the brain to understand this new knowledge. Throughout your life, your brain learns new things when you stimulates it. If you don’t do it, your brain become weak. You can play games such as crossword puzzles or chess to exercise your brain. Stimulates your brain and train your state of mind as you train your body, it’s simple.

F)

wisdom

Be like an average persone isn’t motivating, it’s not acceptable. Don’t be like an average person is much more interesting and that much more valuable. Yes it takes a lot of effort but it’s better than having just enough to pay bills and hangout with friends. To achieve that, you have to give the best of yourself in every things you do, do it really well. Whether you like or not your studies or your work, by this way you will create opportunities. Be an average person don’t create exceptional opportunities.

Don’t accept that your friends are happy to be like everyone else because this is not an environment that pushes you to give the best of yourself, find other friends. My friends are people who do everything to be better everydays and it’s super motivating. It wasn’t easy to find them but now that I have, my life has changed dramatically for the better.

G)

Enjoy life. I am a very serious person but for those who know me when I decided to make party, I put me in the « idiot » mode and we laugh a lot. We have one life and we must also know how to decompresse. All I’m doing isn’t to make my life difficult but getting somethings easily, I’ll lose them easily. By getting somethings difficult, I keep them, tihis is life gains.

I love my life and people feel it. I’m proud of what I have because it was difficult to get them. When you work hard, the fruit of your work is extraordinary. I have a great life but it comes from hard work. It was never ever good or positive, I often had to struggle, I have often struggle to create a solid foundation and it’s not over.

You work hard now and you enjoy after. I work hard, I have no social life, it’s my choice, but when you work hard, you benefit more out of life.

You have one life takes pleasure in your life with solid people. You don’t want to be with people that attract problems, people who take everything you got, you want to be in a relationship of exchange with people. We all have different qualities and personalities but when a person takes everything you have and abuse, this is not a good situation. Be surrounded by productive and smart people. Be surrounded by people you admire.

This is what I advise you but it’s your choice to follow or not. I wish you to have the best life you can have.

-Steph

Strong Mind

strong mind

I would like to talk about strong mind . There are certain principle that you must develop to have a strong mind.

A strong motivation and a strong desire to win or be successful

You need to believe in you. You need to have a great confidence in your ability to achieve your goals. Another thing, when you fail, you need to be able to recover from that to keep moving forward. You need to see your obstacles as potentials opportunities. Viewing a obstacle and see it as an exciting challenge. Be like « Okay, that look difficult but it will make me stronger when I will have succeeded ». Obstacles are springboards and opportunities to improve your attitude.

So don’t be discouraged, don’t be sorry for yourself, don’t be sorry for your friends. If someone made a mistake, let him know. Fix yourself, head up, chest up and back to work. There is no time to « Ooooh I don’t know why it happened blah blah blah ». No, no, no, you’re a strong person, you have a strong mindset. Don’t be overwhelmed by a negative situation, learn from your mistakes and good things will happen to you.

You have your conscience and your subconscious, your subconscious doesn’t differentiate between what is good and what is bad. It doesn’t understand this concept. Your subconscious takes what you give him and made it a reality. Some people call it the Secret, others prayers, no matter the name, it’s still the same way.

guts berserk

Put yourself in your mind that you are the boss and that you can handle any situation that happens. Don’t say you think do it, tell yourself that you do it. If you say to yourself « Oh, I don’t know, it’s too hard », you’re right, you will not succeed. You are always right, no matter what you tell to yourself, you’re right. If you tell to yourself you know you can do it, you’re right. If you say to yourself that you can’t do it, you’re right. It’s a cliché but life is exactly what you want to do.

So why not live like a boss. Be a lion in the jungle. Don’t be the wildebeest, be the predator. Become the king of your domain, control your own body, control your own mind. Control situations happens to you and being positive. When you really understand that, you’ve really got it and you are using it is better than having riches.

I’m not a very religious guy but I always admire King Solomon. King Solomon was like « I don’t want money or wealth, I want wisdom and I can get everything I need with wisdom ». That’s the thing.

Talking to yourself

There is another thing I do is talking to me myself. I know it sound crazy, especially when you do something very difficult, but it increases your self-esteem. This increases your self-esteem for a difficult task. Say to yourself « I can do it, I really can do it », it boost your self-confidence to achieve your goal.

talking to yourself

This trick is not physical, it’s mental. Your mind can allow you to exceed the limits of your body. Put yourself in survival mode, get out of your comfort zone and you become stronger mentally, spiritually and physically.

-Steph

Your Talent

talent

I had a chat last night with an old entrepreneur who has retired. He told me his life and give me some advice. I want to share with you what I understood.

You can make mistakes, make mistakes is a good thing. The difference is a wise person learns from his mistakes and a stupid person will repeat the same mistakes again and again. That’s why you have to be careful, you have to be aware of that.

What I mean is that no matter what you chose in your life, be sure to do something that you really want to do, use your talent. Qualify yourself as a person who represents who you are and be passionate about it.

Passion helps to express your talent in the best way with the best quality. If you are good at something and you practice a little bit, you know you’re not very passionate about it and there are people in your city that have the same talent as you and work it every day, study it every day and they will surpass you, you understand. If you are good at some things, practice, dont think that’s acquired and your talent can help to take care of your life.

passion

What do you want to do in your life, you can do it, but be sure it’s somethings that people in the society can benefit, do it. If you are good to make videos game and that it’s beneficial for people of society and that arguments of your « why » are good, go ahead.

For me, it’s fitness I like to help people become stronger mentally, physically and spiritually. Find what you love to do and immerse yourself in, learn all about it. And if there is something you don’t know about it, you know that there are resources to find the correct information and once you found it, give this information to people. You understand when you do that, your passion become your profession.

Focuses you on your passion, on your excellent talent, cultivate it, be passionate about it. More you will be passionate, more you express yourself better with people about it and people will see the purity that you have in. Find what you love to do in your life and your professional career can be something cool, it can be something that you really want to do. Why not ? I have friends who make a lot of money but they don’t like their jobs and it makes them sad.

You have the opportunity to do that ! It’s true, we want to go to the club, to go out with girls but listening what is most important now ! Your idea is to go party now and work hard later. Do the opposite, work hard now when you’re full of energy and go to party later.

opportunity

Being independent is a really good opportunity and don’t be afraid to do something your entourage had never did. Those who take risks, take calculated risks and they become very successful people in their lives. If you want a safe and quiet lifestyle, do it. I don’t want to prevent it, people live well like that. But if you want to be part of successful people, you have to take risks. Nothing spectacular happens when you don’t take risks, you have to trust you at 100%.

I let you meditate with all that and amuses you with your talent !

Do you want a healthy body and a healthy mind ? Free fitness program (selecting a program and click on « Log in as Guest ») or on my eBook.

-Steph

Monday’s Mentality (Part 2)

monday

A) Remove the “Reset” Button From The Plan

What makes that Monday is special. It’s a magical day we can have better results ?

The fact that the calendar says that Monday is the start of the week doesn’t mean you’re going to lift more weight and burn more fat than Thursday.

Take 5 minutes to meditate on this: Monday is just a day.

reset button

Is it because it’s the beginning of the week of school or work, it’s the beginning of everything ? Once you have done this, you can start (restart) your program any day of the week and it’s easier to stay on track.

I have a friend who advised me to start my program on a Thursday. My motivation was boosted throughout the weekend to continue. Usually Monday is the chest’s day , in my case it’s another day of the week so that I have all benches for me.

I even know people taking Monday as a rest day. It arranges them for their job because, it’s a really busy day.

B) Learning To Make A Small Errors.

If you think that what prevents you from achieving your results is not to follow your diet at 100%, you’ve got minimized your foods mistake, minimized the impact.

mistake error

Learn to manage your small food mistake means you’re comfortable with the fact that sometimes you’re cheating with food. People aren’t perfect, especially with food and eat half a cookie doesn’t ruin your body’s transformation.

If you accept that, it will be easier for you to continue your program rather than stopping for several days.

Your Health Is A Wealth

Look this situation: You’re traveling abroad and you lose 500.-. If you’re like most people, you’re not gonna spend the rest of your money anyhow, you will reorganize your budget for the rest of the trip. Your diet is the same.

Imagine that you have a bank account of calories. If you cheat, you spent your calories in some frivolous things. Once you have spent your money on “frivolous calorie”, done everything possible to stop spending anyhow. Start your budget with 300 or 400 calories per week and manages it.

You’re going to have discipline on your diet and have a different attitude on your diet and cheating. Of course it will take some time to tame these little mistakes and forget Monday’s mentality.

But your first step is to be aware and just read this article you have an inestimable value to help you make those changes that will help you to achieve your objecives.

health wealth

Whether to remove the temptation to make a new start or attitude to cheat about food, your best plan is to solve the problem faster. 1 of 4 spoil food is not the end of the world, nor spoil 1 day of 7.

Develop a true understanding and using these concepts give you the best opportunity for success.

The diet you follow depends on your tastes and your goals but the above strategies will help you to stay on track.

Taking control of the Monday’s mentality and learn to manage small errors are 2 steps needed to avoid the worst disappointments and walk on the path of success.

Guide to be a Superhuman (Select a program and click on “Log in as a Guest”).

-Steph

Slow Carb Diet 2 (Part 6)

error

 

MISTAKE # 7: OVERCONSUMING OF ARTIFICIAL (OR “NATURAL”), SWEETENERS INCLUDING AGAVE NECTAR

edulcorant

Even without calories, most artificial and natural sugar substitutes cause an increase in insulin release, although aspartame (Nutrasweet®) shows surprisingly little effect on insulin. Not that this is a free license to overeat Nutrasweet®: it is often blended with acesulfame-K, which has a host of negative health effects. The two low-calorie sweeteners and without calories were associated with weight gain. Tim Ferriss has seen almost across the phases stall or stagnation in fat loss.

Don’t think that Tim Ferriss preaches but he is totally addicted to Diet Coke. Anyone can help.

Having his addiction almost 16 ounces (47 cl) per day doesn’t seem to interfere with his fat loss. He found that drinking more than 16 oz (47 cl) interrupted the process of at least 75%.

The “Natural” Sweetener are based on the role of fructose in metabolic disorders, probably worse for you than the syrup of high fructose corn (HFCS).

The so-called healthy foods “free-sugar” are full of sweeteners such as “concentrated apple and pear juice” which are two-thirds fructose and newer and other saviors are even worse. The nectar of agave, for example, is made with 90% of fructose and contains no better antioxidants than refined sugar or HFCS.

Forget sweeteners as often as possible. If it’s really sweet, there is probably an insulin spike or it’s messing up with your metabolism. Testing with spices and extracts like cinnamon and vanilla instead.

MISTAKE # 7: YOU GO TO THE GYM TOO OFTEN

gym

A woman who follows the diet wrote:

I go to the gym 5x/week, 2 hours on the treadmill and one hour of spin class 2x a week. … I did for nearly three months. In the first 3 weeks I lost about 20 lbs (9 kg), but have since regaining about 7 lbs (3.1 kg). I also do a variety of exercises targeting different muscle groups (2x/week for my legs, hips, arms, etc.)

7 lbs (3.1 kg) could have been a muscle gain, which is good, but she spent more than 12 hours a week in the gym. Tim Ferriss suspected that his problem, he saw in others, was unbearable link between overtraining and “reward” by eating:

I suspect you’re overtrained and that makes you lose muscle, given your description. This will lower your metabolic rate base and because you are on a plateau (stagnation) with your fat loss. Try the diet with no more than 2-3 short sessions of weight training a week [if you choose to do exercises; it is not mandatory] and remember to track bodyfat% not just weight.

Do too much will not help you, it will reverse your progress, as it also leads to overeating, sports drinks and other assorted self-sabotage.

Remember MED. Less is more.

 

-Steph