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 .

MRSA Infections

mrsa infection anatomy

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.

Methicillin-Resistant Staphylococcus aureus (S. Aureaus), or MRSA, is a bacterium that creates skin infections and other types of infections. The first time that MRSA was seen in US hospitals during the 1970s. Recently, there is a new strain of MRSA know as Community Acquired Methicillin-Resistant Staphylococcus aureus, or CA-MRSA, has left hospitals and began to spread in the community.

This is the strain that is prevalent among athletes. The difference between CA-MRSA and Healthcare-Associated MRSA (HA-MRSA) is in their effects. CA-MRSA usually creates skin infections while HA-MRSA causes bloodstream, urinary tract and surgical site infections. This make CA-MRSA less dangerous than HA-MRSA. Another difference is that CA-MRSA is more vulnerable to antimicrobial.

Symptoms

Signs of infections are :

  • Redness

  • Warmth, Swelling

  • Pus

  • Pain at sites where there are skin wounds

  • Abrasions or cuts

MRSA has the ability to spread to other organs in the body and when that happens, symptoms are more severe.

At this stage, symptoms are :

  • Fever

  • Chills

  • Low blood pressure

  • Joint pain

  • Severe headaches

  • Shortness of breath

  • An extensive rash over the body

These more advanced systemic symptoms require immediate medical attention.

Treatment

The 1st choice for treating MRSA skin infection is to use an antibiotic that has been created to kill bacteria with mild side effects. Most early infections with no widespread symptoms can be treated with oral antibiotics. Because of the nature of this decease and antibiotic options, many patients think they’re « cured » after only a few doses and decide by themselves to stop taking the prescribed drugs. However, MRSA is able to re-infect the patient and become resistant to antibiotics used previously.

For moderate to severe infections, treatment may be with intravenous antibiotics.

These infections associated with deep abscesses or boils require open surgical drainage in addition to antibiotic therapy. Most infections resolve in 7-10 days with an adequate treatment despite the fact that a deep abscess can take up to 4 weeks to eradicate the infection by resolving the abscess cavity.

Early identification and treatment of MRSA infections decrease the amount of playing time lost and decrease the chance that the infection will become severe. Skin may be protected by protective clothing or gear designed to prevent skin abrasions or cuts.

Prevention

mrsa infection anatomy

It’s necessary that athletes have good personal hygiene but it must be added that athletes and visitors to athletes facilities must also keep their hands clean by washing them often with soap and water or using an alcohol-based hand rub. The minimum is to have clean hands before and after sports and activities. For example when we use weight training equipment that is shared by all gym members, it’s important to have clean hands after using toilette or when someone is injured taking care the wounds (including changing bandage).

Ordinary and antimicrobial soaps are effective for washing hands. It’s noted that liquid soap is a better option because it’s not possible to share this type of soap compared to bar soap. Alcohol-based hand sanitizer that contain at least 60% alcohol are the perfect choice.

Athletes should shower immediately after exercise and shouldn’t share soap and towels. Washing all uniforms and clothes after each use is important. Athlete should avoid sharing items that are in contact with the skin and avoid sharing personal items as they contact the skin. Fortunately, most surfaces don’t provoke a risk of spreading staph and MRSA.

Athletes who have had MRSA

Several high school, college and professional athletes have contracted MRSA infections. There have already been epidemics among athletes on the same team. A study published in « The New England Journal of Medicine » shows an infection MRSA among St. Louis Rams professional football franchise (USA) athletes. During a single season, MRSA infections were found among 5 of 58 Rams athletes (9 percents) that was tested. All infections developed on areas of the body that are common places for turf injury.

Stats

  • Today, MRSA accounts for about 50-70% of the S. Aureus infections that are present in healthcare facilities across the world.

  • Statistics fro the Kaiser foundation in 2007 indicated that approximately 1.2 million hospitalized patients contract MRSA infections.

  • Serious MRSA infection is still predominantly related to exposure in the healthcare setting, where approximately 85 percent of all serious MRSA infections occur.

  • Fortunately, in children under 18 years old, mortality rates are much lower (1%), even though the number of hospitalized children with MRSA has almost tripled since 2002.

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 .

Concussion

concussion
A blow to the head that makes the brain hit the skull

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

A concussion is a traumatic brain injury that alters mental state or creates others symptoms. Many people think they have no concussion because they have not lost consciousness. You must know that it’s possible to have a concussion without losing consciousness. Often football or rugby players say : « I just got my bell rung » when they have been hit on the head that makes the ears rings, but these symptoms are often consistent with concussion.

Signs

  • Balance problems

  • Difficulty communicating, concentrating

  • Dizziness

  • Drowsiness

  • Fatigue

  • Feeling emotional

  • Feeling mentally foggy

  • Headache

  • Irritability

  • Memory difficulties

  • Nausea

  • Nervousness

  • Numbness or tingling

  • Sadness

  • Sensitivity to light or noise

  • Sleeping more than usual or difficulty falling asleep

  • Visual problems (blurry or double vision)

  • Vomiting

Diagnostic

diagnostic

As soon as a concussion is suspected, a trained coach, certified athletic trainer or the team physician should immediately perform an initial « sideline » evaluation, including :

  • Symptoms list review

  • Focused neurological exam

  • Focused orientation exam that tests short-term memory recall such as the event, play, opponent, score or last meal.

  • Focused orientation exam that tests long-term recall such as name, birth date, place of birth.

  • Assessment of athlete’s ability to stay attentive to a complex task such as reciting months backwards.

If a person is suspected of having a concussion and there is no diagnosis, a concussion may place an athlete at risk of developing second impact syndrome. It’s a potentially fatal injury that occurs when an athlete suffers a second head injury before the old head injury has completely healed.

Second impact syndrome

Second impact syndrome is a potentially fatal injury that occurs when an athlete suffers a second head injury before the old head injury has been fully healed. Unfortunately, it’s complicated to know if the brain has been healed from the first injury. Even after all symptoms resolved, it’s possible that the healing isn’t complete and that it increases the risk to the brain of having the second impact syndrome. Neurocognitive testing can help doctors or physician decide when the athlete can return to the competition in the best conditions.

Neurocognitive testing

Neurocognitive testing

Neurocognitive testing is a questionnaire (usually on the computer) that athletes do that deals with several areas of brain function, including memory, problem solving, reaction times, brain processing speed and post-concussion symptoms. It’s most valid if the athlete has a pre-injury baseline test on file to compare the post concussion test. This information can be really helpful for the doctor or physician to decide when the athlete can return to the competition.

When to return to the competition

All athletes suffer concussion (whatever the gravity) should pass an evaluation by a qualified health care provider before returning to the competition. Athletes should return to competition after they have been completely cleared of all concussion symptoms and have no symptoms during and after physical tests.

Baseline testing is important for assessing concussion symptoms after an incident. The baseline testing often includes neurocognitive tests, symptom checklists, sideline assessment tools such as the Sideline Concussion Assessment Tool and balance testing.

Statistics

  • Athletes who have already had a concussion are more likely to have another concussion.

  • Children and teenagers are more likely to have concussion and take longer to heal than adults.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

Acromioclavicular Problems

acrominioclavicular problem

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

Frequent bodybuilding’s athletes are often confronted with acromioclavicular diseases.

This doesn’t happen in the same way as with sports like rugby, football, riding or combat sport with projections where the shoulder joint can be damaged by a fall or violent contact which leads to acromioclavicular dislocation with a ligament tear.

In bodybuilding, it’s micotraumatism caused by excessive, repetitive and poorly controlled work of the shoulder joint.

The pain happens little by little and after a while, pain prevents doing exercises like bench press or dips.

When doctors examine the acromioclavicular joint, it’s painful to pressure and slightly swollen.

It’s a problem without real gravity but the cure is long. The joint capsule and ligaments stretched because of inflammation, which give play to the joint. It takes some times for the entire articulation to return to its inital size.

Firstly, it’s necessary to stop the upper body training for 2 weeks

Note : from a bone view’s point, the upper limb connected to the bust by the clavicle which goes from the sternum to the scapla. In bodybuilding workouts, clavicular joints are often over-solicited and this create inflammatory pathologies of wear and tear.

Back to train

When upper body workout starts again, it’s necessary not to do bench press, dips and all movements with pushed down for at least 2 months. This is important to avoid re-stretching acromioclavicular ligaments.

Military press with barbell/dumbbell, inclined bench press and all movements with pusched up are allowed as they stabilize acromioclavicular joint. These movements limit the risk of ligament stretching.

If these tips aren’t respected. The joint inflammation will continue causing intra-articular calcifications and seriously compromising a sport career.

acrominioclavicular problem

Prevention :

These acromio-calvicular inflammations often occur after excessive training with the bench press due to a poorly controlled movements, with a too rapid descent, rebounding on the torso, sets too long and jerky.

The bench press in powerlifter’s style can also trigger inflammatory pathologies.

It’s for this reason that, at the least suspicious pain, it’s necessary to stop these movements for a time and to replace them by cable chest fly, dumbbells movement with a certain inclinaison of the bench for continue working chest.

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

-Steph

Shoulder Injury (Part 1)

shoulder

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

Shoulders injuries are frequent in bodybuilding because we want develop all deltoid muscles. To do this, we must perform a signigicant number of repetition and movements thus multiplying the risk of injury.

It’s worth remembering that, in comparison with the solid hip’s articulation where the femur head is deeply embedded in the pelvic cavity of the pelvis, shoulder’s articulation, which must be very mobile to allow arms to move in all direction, is very little embedded.

Shoulders can thus be defined as a joint to muscular fixation, the maintenance of the humerus head on the scapula’s glenoid cavity is mainly ensured by a complex musculo-tendinous ensemble.

Although in bodybuilding most injuries occur during shoulders training, it’s rare to see this muscle directly injured. The wound are generally much deeper and appear most often during a false movement or after a long wear by friction of tendon structure reinforcing the articular capsule.

While in other sports of violent contact (such American football) or rapid arms movements (such as throwers) can result in serious injuries with dislocations and enven tendon pull. The main lesion observed is what we call subacromial bursitis.

Some people when performing elevated arm movements, such as back press or lateral raise, the supra-spinous tendon is rubbed and compressed between humerus head and osteoligamentous vault formed by the underside of the aromion and the coracoacromial ligament.

Consequence

shoulder anatomy

The result is an inflammation which generally begins with the synovial bursa, which normally protects the supra-spinous tendon from excessive friction. And it continue by the supra-spinous tendon itself and ends, if this inflammation isn’t treaed, by touching the adjacent tendons of the infraspinatus at the back and the long portion of the biceps at the front.

Arms elevation becomes extremely painful and there may be an irreversible deterioration of the supraspinatus tendon with calcification and sometimes even rutpure. The latter being observed in general only with people over 40 year old.

The space between the humerus and osteoligamentous vault can vary from one individual to another. Some athletes will not be able to lifte their arms laterally without generating excessive friction. These individuals must therefore avoid all back press, lateral raise to high and also when they train back, pulldown behind the neck.

All exercices with barbell for shoulders should be done in front of, with elbows slightly forward. With dumbbells lateral raise, the correct working angle should be sought, the right movement being the one that is realized painless.

It’s interesting to note that for the same shoulder injury all individuals don’t respond in the same way. Some people can perform all sort of arms raise, compressing and sometimes even deteriorating their tendons without ever triggering a painful inflammatory process. Thus, in the course of an examination, some people have discovered a rupture of the supra-spinous muscle’s tendon without ever having complained of any pain.

Another cause of shoulder pain may be due to an imbalance in the distribution of muscle tension around the joint capsule. Recall that the humerus head is firmly held against the scapula’s glenoid cavity by a muscular system with tendons adhering or passing through the articular capsule. This set is composed at the front by the subscapular, a little more on the outside by the long portion of the biceps, above by the supra-spinous and finally at the back by the infraspinatus and the teres major muscle. Spasm, hypertonicity or, on the contrary, a lack of tonicity of one or more of these muscles, can lead to a bad position of the shoulder joint. This bad position will be the cause, during the movements of the arm, of friction likely to generate inflammatory pathologies.

Exemple : A contracture or a spasm of the teres major muscle and infraspinatus will cause an external rotation of the humerus head which will generate during the movements of the arm, friction in the front of the shoulder joint. And with the time can injure the tendon of the long portion of the brachial biceps.

It will therefore be necessary to ensure to train in a balanced way all the muscles of the shoulder avoiding all the exercices where one will feel a discomfort, a pain or a friction.

Note : Hand massage or better with a vibrator, as well as electostimulation, give very good results to diminish and eliminate spasms and contractures of teres major muscle and infraspinatus.

-Steph

P.S. Do you want a free workout programs ? Click here 

Free smartphone apps:

To track my calories, I use MyFitnessPal

To track my workout program, I use Jefit 

Rest Day

rest day

I read a Nerd Fitness article  about rest day and I want to share this with you.

Training program

In each training program, there is at least one rest day. During your training, you make micro breaks in your muscles and it takes around 24-48 hours to repair. There are no mental or physical benefits of training non-stop. We don’t want to destroy our muscles without giving them a chance to become stronger.

What we’re supposed to do during the rest days ?

It’s coming, it’s coming.

Plan your rest days

The problem with most people is that they use rest day as a « cheat day ». Because it’s a day without training, they don’t think to stay physically fit and do anything.

THIS IS NOT GOOD !

Remember that training only corresponds to 20% and food 80% of the equation to have a good physical condition.

Program your rest days as your program your training days. This isn’t a day off like at school or at work, it’s a rest day.

Program activities in your rest day like stretching or prepare all the meals for the week.

My rest day is cardio and stretching.

Stretching

stretching

After a training day, our muscles have micro breaks and are very tight during weight lifting. For this reason stretching is great to do during rest day to work on your flexibility and your mobility. It’s a good idea to have a strong body but if you can’t move your body correctly to use it well, all this is useless.

A fun activity

Genetically we’re designed to move, we aren’t designed to sit more than 60 hours per week. This means that during our rest days, we have to work on our happiness and stay active simultaneously.

A fun activity can be different for each person :

  • Ride a bike

  • Jogging

  • Play football / basketball

  • Swim

  • Go hiking

  • Rock climbing

  • Learn a martial art like Taekwondo, Kung fu or Brazilian Jiu Jitsu

  • Take a dance class

  • Try Live Action Role-Playing

No matter what it is, do an activity you like to do, an activity that makes you smile. The only important thing is to do an activity that moves your body and it doesn’t need to be an exhausting activity.

Yoga or Tai Chi

yoga

tai chi

These two activities are a perfect complement to your training. Training makes you stronger but it makes stiff our muscles too.

Yoga or Tai Chi lengthens our muscle and our tendons, aids in their recovery and helps our body to develop a better mobility and flexibility.

Now with YouTube, you can find videos about stretching and Yoga or Tai Chi but maybe you prefer to subscribe to a class, it’s up to you.

Stay focus on your goal even a day without training.

What is your rest day program ?

-Steph

PS: Do you want a free training program? Click 

Jour de repos

rest day

J’ai lu un article de Nerd Fitness  concernant le jour de repos et j’ai envie de partager ça avec toi.

Programme d’entraînement

Dans chaque programme d’entraînement, il y a au moins un jour de repos. Pendant ton entraînement, tu fais des micros cassures dans tes muscles et il faut environ 24-48 heures pour les réparer. Il n’y a pas de bénéfices mental ou physique de s’entraîner non-stop. Nous ne voulons pas détruire nos muscles sans leurs donner une chance de devenir plus forts.

Qu’est-ce que nous sommes supposer faire pendant les jours de repos ?

Cela arrive, cela arrive

Programmer tes jours de repos

Le problème de la majorité des gens, c’est qu’ils utilisent le jour de repos comme « cheat day ». Parce que c’est un jour sans entraînement, ils ne pensent plus à rester en bonne forme physique et font n’importe quoi.

C’EST PAS BIEN !

Souviens-toi que l’entraînement correspond seulement à 20 % et l’alimentation à 80 % de l’équation pour avoir une bonne condition physique.

Programme tes jours de repos comme tes jours d’entraînement. Ce n’est pas un jour de congé comme à l’école ou au travail, c’est un jour de repos.

Programme des activités dans ton jour de repos comme faire du stretching ou préparer tous les repas de la semaine.

Mon jour de repos c’est du cardio et du stretching.

Stretching

stretching

Après un jour d’entraînement, nos muscles ont des micros cassures et sont très tendu durant les soulevé s de poids. Pour cette raison le stretching est excellent à faire durant le jour de repos pour travailler ta flexibilité et ta mobilité. C’est une bonne idée d’avoir un corps puissant mais si tu ne peux pas bouger ton corps correctement pour bien l’utiliser, tout ça ne sert à rien.

Une activité amusante

Génétiquement nous sommes fait pour bouger, nous ne sommes pas fait pour être assis plus de 60 heures par semaine. Ce qui signifie que pendant nos jours de repos nous devons travailler sur notre bonheur et rester actif en même temps.

Une activité amusante peut être différente pour chaque personne :

  • Faire du vélo

  • Faire du jogging

  • Faire du football/basketball

  • Nager

  • Faire une randonnée

  • Faire de l’escalade

  • Faire un art martial comme le Taekwondo, Kung Fu ou Jiu Jitsu Brésilien

  • Prendre un cours de danse

  • Faire un jeu de rôle en grandeur nature

Peut importe ce que c’est, fais une activité que tu aimes faire, une activité qui te donne le sourire. La seule chose importante c’est de faire une activité qui fait bouger ton corps et cela n’a pas besoin d’être une activité épuisante.

Yoga ou Tai Chi

yoga

tai chi

C’est deux activités sont un parfait complément pour ton entraînement. L’entraînement nous rend plus fort mais cela rend nos muscles plus raides aussi.

Le Yoga ou le Tai Chi allonge nos muscle et nos tendons, les aide dans leur rétablissement et aide notre corps à développer une meilleur mobilité et flexibilité.

Maintenant avec YouTube, tu peux trouver des cours sur le stretching et le Yoga ou le Tai Chi mais peut être que tu préfères t’inscrire dans une classe, à toi de voir.

Reste concentrer sur ton objectif même un jour sans entraînement.

Quel est le programme de ton jour de repos ?

-Steph

PS : Tu veux un programme d’entraînement gratuit ? Clique ici