Standing Calf Raises

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

Stand with the front of your feet on a step. Put your hand on a wall or a support to have more stability :

  • Slowly flex your feet to stretch your calves.

  • Extend your feet with your knees extended or slightly bent.

It’s a movement to be done slowly and with high reps until the burning sensation.

This exercise has an action of stretching and muscle contraction. It’s for this reason that this exercice can be used as a warm up before a calf exercise with heavyweights, to avoid injuries, or at the end of the session to feel the pump.

This exercise works triceps surae composed of 2 gastrocnemus and soleus and also flexor hallucis longus, tibialis posterior and flexor digitorum longus.

Note

This movement is excellent for stretching the muscles of the plantar surface of the feet like flexor digitorum brevis and quadratus plantae and soften plantar faschiitis.

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

-Steph

The Reasons For An Asymmetric Body (Part 2)

asymmetical body

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

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

When it’s a real weak point, the only thing you can do is to be persistent and patient. For this, it’s important that you learn to isolate and feel the muscle’s sensation.

Learning to isolate muscle involves 2 things :

brain muscle connection

  1. Intermuscular competition. Sincerely, 95 % of people do exercises don’t isolate and don’t feel their muscles. It’s not their fault, there are people who learn it intuitively. When you learn to use it with the « magic touch » technique, you’ll evolve much better and discover the real bodybuilding (the fake bodybuilding is to have the biggest muscles in the world).

    Intermuscular competition is to work a muscle but in fact, it’s the dominant muscle that works more than the muscle targeted by the exercise. For example, bench press targets chest but it’s shoulders and arms that work more than chest. Biceps curls target biceps but it’s forearms work more than biceps. Squat target quadriceps/hamstrings but it’s glutes work more than quadriceps/hamstrings. Intermuscular competition is the inability to isolate and work (feel) the muscle you should be working on.

    2. Engine program. The engine program is to connect your brain to your muscle. When you do an exercise, you leave a piece of memory in your brain, a piece of memory in your muscle and a piece of memory in your nervous system (the nerves in your muscle). When these 3 pieces of memory connect, this is the engine program. This is the brain-muscle connection. But beware, when you do an exercise with a poor execution, you do this exercise in « intermuscular » mode and repeating this exercise with a poor execution, you’ll create and improve a defective engine program. If you do an exercise with a good execution, you will create and improve a correct engine program.

Solution

solution

  1. Be more aware of intermuscular competition. That means you learn to isolate and feel the muscle you want to work. You need to be patient because it’s a skill that comes with time. Changing work angles for an exercise allows you to feel your muscle differently.

  2. Learn to isolate your muscle to improve your engine program. As you know now, during an exercise you create a piece of memory in your brain, muscle and nervous system.

  3. Discovers muscle contraction. You need to use an middle weight to discover the muscle contraction. It’s impossible to discover this with a heavy weight because, in this situation, you’re only focused on doing as many reps as possible. With a middle weight, you can focus on feeling your muscle because it’s a weight you can manage

  4. Learn how to transfer sensations. When you feel that your muscle doesn’t really work, corrects the movement’s execution to have the sensation on the muscle you want to work.

Execution, execution, execution. You need to practice as much as possible to improve your brain-muscle connection. This is the best way to evolve but I warn you, you need to be patient because it takes time. This is not something you learn in 12 weeks.

It’s also important that you organize your training program intelligently in the week. For exemple, don’t work your biceps 2 days in the row because your biceps need to rest. Organize the training of your muscle groups so that it doesn’t interfere in the recovery. For example, one day you train your legs and the next day you run. In this situation, you don’t help your legs to recover.

All former professional bodybuilders (who talk about this) say that steroids don’s help as much as the media make believe. Steroids only help to recover. Watch this Rich Piana’s video.

Personally, I don’s like steroids and I don’t advise you to use this. That is my position and I will repeat it again.

Now, it’s your turn. Start to learn to feel your muscles to improve your body. And the most important, be patient because it take time.

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

-Steph

Being An Entrepreneur Is Being A Student

entrepreneur student entrepreneurship

I watched an Olivier Roland’s video  and I learned good stuff.

I see a lot of entrepreneurs make this mistake. They create their companies based only on their technical skills. A good baker who create his/her own company is a excellent start but we must not forget the second part of the equation. When you create a company, you need to learn a second job, entrepreneur (CEO and manager).

Technical skills aren’t the same as the entrepreneur’s skills. A person can be very good technically in his/her job and bad as an entrepreneur. It’s important to spend time learning entreprenarial skills needed to avoid bankruptcy.

To be seriously trained as an entrepreneur is important. I think in your country there are mandatory training course for business start-up. Unfortunately, these courses last only a few days and it’s not enough.

It’s true that it’s complicated because there are no good academic trainings on entrepreneurship. By example successful business rate created by business school students is about 10 %.

Books

book

I think it’s possible to train ourselves at the core of entrepreunarial skills with books. The Personal MBA’s list  is a good start.

Did you see, the list is long. I advise to read these 3 books to start more easily.

« The 4 Hours Workweek » is a way of seeing entrepreneurship in another way. This book breaks the codes and allows you to have a more open mind to have more opportunity.

The Personal MBA is a summary of the essentials of what you need to know to build your company. The book is excellent but the problem is that it lacks coherence, which makes is a bit difficult to imagine how to use these concepts in your company. But don’t worry because with this book you’ll have the theoretical knowledge that 90 % of entrepreneur don’t have.

« The Ultimate Sales Machine » explains how to set up an effective system for sale in your company.

With books, you can have acces to the best brains for cheap, it’s cool.

Meet others entrepreneurs

meet people

To create opportunities for you, I advise you to meet creation of company’s organizations in your city.

The ideal is to make a combination of books, training (online and offline) and meet entrepreneurs. It’s a mix of theory and execution. You know, you can have all the theory of the world, if you don’t act, you will not able to change things. This is why that it’s motivating to meet entrepreneurs, precisely entrepreneurs who are more successful than you so that you can always remain motivated despite obstacles.

It’s like in sport, all athletes want to become world champion or Olympic champion. Having this state of mind in entrepreneurship is excellent. I hope you want to become the best in your market.

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

-Steph

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 

Sécurité A La Barre

bench press fail

Aujourd’hui c’était Pectoraux – Triceps – Mollets. Une bonne séance, je progresse sur les exercices où je n’arrive pas encore à faire 4 séries de 10 reps, je suis content. Pendant que je changeais de place pour faire un autre exercice, je vois une personne faire du développé couché. Tout d’un coup, je vois la barre qui bouge et les poids tomber !

Le gars se relève tout paniqué et regarde si personne n’est blessé. Un gars lui fait la remarque de mettre les pinces de sécurité, c’est fait pour ça. Il lui répond qu’il a l’habitude de fait comme ça. On lui explique que le problème ce n’est pas qu’il arrive à soulever les poids sans les pinces de sécurité mais c’est de blesser quelqu’un et de l’amener à l’hôpital. Il continue de faire l’exercice avec les pinces de sécurité.

Ça fait plusieurs fois que je vois des personnes faire des exercices à la barre sans mettre les pinces de sécurité. Je ne sais pas si personne ne leurs a expliqué ou ils font ça pour frimer mais je trouve que c’est vraiment stupide. Explique-moi comment tu peux bien faire le mouvement de ton exercice quand tes poids glisse de gauche à droite sur la barre.

bench press fail

Non mais sérieux, c’est pas le cirque ici. Tu soulève les poids et en plus tu dois les garder en équilibre ? Vas-y pour le faire quand tu soulèves lourds ! En moins de 2 secondes les poids son par terre et c’est toi qui essaye de rester en équilibre sur le banc.

Imagine que tu fasse ça et qu’un personne reçoives le poids de 20 kg (44 lbs) sur le pied. Ah, ça fait moins rigoler, faut l’amener à l’hôpital et tu peux être sur qu’il a des os cassé. A mon avis dans ce moment là, tu ne frime pas du tout, surtout quand tu dois expliquer comment c’est arrivé.

Ce que je veux dire c’est que de cette façon tu ne fais pas l’exercice correctement parce que tu peux te blesser et tu peux blesser gravement quelqu’un d’autre. Mais avec une pince de sécurité tout peut être évité, utilise-la et tu pourra vraiment utiliser tout ton potentiel avec une excellente exécution du mouvement.

barbell clips

Tu veux faire les exercices de la meilleur façon ? Programme de fitness gratuit (sélectionne un programme et clique sur « Log as a Guest ») ou mon eBook.

-Steph