Understand How Your Workout Works In Your Body (Part 2)

body anatomy workout organs

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

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

Knowing your type of morphology (ectomorph, mesomorph or endomorph) helps a lot to select a training program.

Morphology

morphology endomorph ectomorph mesomorph

Ectomorph

An ectomorph tends to be thin, and struggles to gain weight as either body fat or muscle. They can eat piles of food and stay looking the same, even when gaining muscular weight is their biggest goal. People who battle to gain muscle are often known as “hardgainers.”

Ectomorphs tends to have a lean build, long limbs, and small muscle bellies. Even if an ectomorph manages to put on weight, they may still look skinnier than they are, particularly in the calves and forearms.

Being an ectomorph doesn’t mean you’re doomed to be weak, though. You can still get remarkably strong, and you can be every bit as fit and healthy as someone who looks larger and more muscular. But if you want to gain weight, you’d better be prepared to eat like you’ve never eaten before.

Mesomorph

The mesomorph has a middle-of-the-road build that takes the best of both worlds. They tend to have wide shoulders, a narrow waist, relatively thin joints, and round muscle bellies.

In short, if you’re a mesomorph, you have a natural tendency to be fit and relatively muscular. Does this mean you can do nothing, eat everything, and get away with it forever? Definitely not—and you’re not necessarily healthier than the other two types, either. But you may be able to “bounce back” from being out of shape more easily than the other two body types, gaining muscle and burning fat with comparative ease.

Endomorph

The endomorph tends to gain weight and keep it on. Their build is a little wider than an ectomorph or mesomorph, with a thick ribcage, wide hips, and shorter limbs. They may have more muscle than either of the other body types, but they often struggle to gain it without significant amounts of accompanying body fat. If you ever feel like you gain 5 pounds simply walking by a donut shop, you may be an endomorph.

This definitely doesn’t mean that an endomorph can’t be healthy. They can be every bit as strong, healthy, and capable as the other two groups, and may actually have some strength advantages due to their additional muscle mass. But if and when they decide to lean out, it’ll take hard work!

If you don’t know your morphology type, you can click here .

It’s important to understand that our body is changing all the time due to the environment, age and food. That’s what this theory of Ecto, Meso and Endo is important for me to have results. I know there are people who don’t believe in this theory. My advise is to test this theory about yourself and see if it works or not.

There is also the skeleton and muscle genetics that influence muscle development.

You know, when I started to train seriously, my body responded well to exercises in the first year. I was happy, my body changed quickly. And all of a sudden BOOOOM, my body’s evolution stagnated. I started to worry and I think you know what I’m talking about.

Muscle mass

body anatomy workout muscle

Your muscle mass is decided by the stress that you will give to your muscle. The more you stress your muscle, the more it will respond. The more you rest, the more your muscle will respond. When you rest, your muscle recovers and your nervous system recovers. Understanding how much stress you put on your muscles is as important as knowing the difference between a set with high reps or low reps.

Look this example in my gym, click here.

You can’t walk around and talk to everyone in your gym like you’re in bar. The gym is not a bar ! When I started using the intensification methods, that’s where I really gain muscle.

Many people ask me if it’s possible to gain muscle and be shredded at the same time. The answer is that the first year of training, yes. In the beginning, you will gain muscle and burn fat, because you’re doing more intense physical activity than the year before.

But when you stop to train for more than 2 weeks , you have muscle atrophy and you start to store more fat.

If you spend several months without training, your muscles will turn into fat. The muscle is a tissue (soft tissue) and the fat is a tissue (adipose tissue). You understand !?! I know, I lost you and it’s the case for many people. The muscle and the fat are both cellular tissue.

It’s for this reason that you always need to continue to train because the more you train, the more you will gain muscle mass. And to gain muscle mass, you need to pay attention to your diet and recovery (sleep).

That’s the basis for gaining muscle. I know that on internet, there are several influencers like Christian Guzman , Steve Cook , Marc Fitt  who can say things that others dispute. But if you look deeper, there is only one way to gain muscle (regular training, diet and sleep), influencers explain only variants so don’t panic.

Conclusion

To explain it simply, you have your muscle and behind your muscle, there is fat. Fat is all the time waiting for the muscle works less to cover the muscle. The less you work on your muscle (muscle atrophy), the more the fat will cover your muscle. After several months without training, you will see in the mirror that you have lost your muscles. And you’re going to say : « Shit ».

Use a simple training program to understand the process for an effective training. It will be long. The 12-weeks training program is only a program that starts the process for your body to change, you need to train regularly all year long.

Stop listening to conflicting advice (it’s just for buzz), it’s the best way to stop you to have a better body. Choose a simple training program, adapt it to your schedule and use it all year long.

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

-Steph

The Importance Of Counting Calories

count calories

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

As you already know, food is our energy. The energy from food, we call it calorie. Calories composed of macronutriments : carbohydrates, proteins and lipids.

Count the number of calories

count calories

With carbohydrates, proteins and lipids, we can know the minimum number of calories we need to consume, it’s the Basal Metabolic Rate (BMR). Basal Metabolic Rate (BMR) is the number of calories your body needs to function without doing any physical activity. That’s the number of calories you burn while you stay in bed all day.

With your Basal Metabolic Rate (BMR), you can find your Total Daily Energy Expenditure (TDEE) . Total Daily Energy Expenditure (TDEE) is the number of calories your body needs in a day when you train.

Total Daily Energy Expediture (TDEE) varies according to your level of activity during the day (the intensity of the tasks you have to do during the day and the intensity of your training).

Total Daily Energy Expenditure (TDEE) is always dynamic because it’s influenced by the Not Exercise Activity Thermogenesis (NEAT). Not Exercise Activity Thermogenesis (NEAT) is the number of calories you burn in a day when you have no workout. But attention, it doesn’t count the calories you burn when you sleep and eat. It only counts the calories you burn when you walk, read, write, work, study, etc.

As the intensity’s level of your tasks that aren’t a sport activity changes all the time, it changes your Total Daily Energy Expenditure (TDEE) all the time. Here are 2 scientific studies to better understand the Not Exercise Activity Thermogenesis (NEAT), here and there .

Now that you’ve seen your Total Daily Energy Expenditure changes all the time, you need to know that it changes your caloric deficit when you want to lose weight (be shredded) and your caloric surplus when you want to gain muscle.

Lose weight or gain muscle

weight lose muscle gain

The phase for losing weight (be shredded) and gaining muscle influenced by 2 things : morphology (endomorph, ectomorph and mesomorph) and genetics.

Take the example of an endomorph person. An endomorph person is a person who can easily store fat because, it’s a person who has greater resistance to leptin. Leptin is a hormone that manages your metabolism and your appetitie (leptin controls your feeling of satiety). An endomorph person who has this type of information has good tools to know how to manage his/her Total Daily Energy Expenditure (TDEE).

For my case, I’m a mesomorph person. Which means that I’m a person who is losing weight fast and gaining muscle fast. At first, I didn’t count my calories because it easy for me to maintain a good physique. But since I’ve been studying my body to find out how it works, my results are really better for the long term.

That’s why no matter what your body type, I advise you to take the time to count your calories to have the best body possible in the long term.

I use an app on my smartphone to count my calories (you can scan barcodes). It’s My Fitness Pal. Try it, it’s really helpful.

If you intentionally don’t take care of your health, accidentally, you will have an illness.

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

-Steph

Do The Inevitable

inevitable

As Agent Smith says in the movie « Matrix » : « Do you hear that Mr. Anderson ? That is the sound of inevitability ».

When a character from a movie ou comic says it, it’s impressive but it’s more than that.

Inevitability can manage our lives and become a self-fulfilling prophecy :

  • Person a

    Well, I will become fat and have blood pressure problems like my father. I will have a family and I will become like him. Not suprising that I fail everything.

  • Person b

    Well, I will break this circle. My children will be the first of the family to have healthy a healthy father. Children with parents who have healthy habits. This is what will happen.

  • Person A

    I will not succeed to lose weight like I did a lot of time. I can’t win against my genetics. Why continue ?

  • Person B

    I will be healthy. It’s a long journey and I will have difficult obstacles but it’s to me to take my success. I know that it will be long and I go forward step by step. I will go where I want to go.

If you look like Person a and A, it’s the moment to take the first steps to become like Person b and B.

Inevitability

agent smith matrix inevitability

I remember in what state I was when I read for the first time « 4 hours workweek of Tim Ferriss.

I ask to myself for several weeks if it was possible to live this. I was doing a lot of research on internet to find evidence. After all this evidence, I said to myself : « If people can do it, I can do it ». I don’t know how but I will test the indications of the book.

After creating several blogs and websites, I created my blog THEstephaneANDRE.

After few months, I watched a Gary Vaynerchuk’s video  that proposed rather than to create content, document ma days about my training and my blog. Like a reality show. This concept make me change my mindset to reach my goals. I have more success and I start to have the mindset « positive inevitability ».

Relation with yourself

relation love yourseff

Paolo Coelho said in this book « The Alchemist » : « When you want something, all the universe conspires in helping you to achieve it ».

You will tell me that you know this kind of story and I need a vision board, the book « The Secret » and wait that others people help me.

Ok,ok, remove the vision board and the book and ask yourself this question :

Are you the kind of person who look bad things go bad or wait that bad things go bad to say : « I told you ! ». Or you’re the kind of person who assume that things are going well and take step to make them better ?

Whatever you believe, it’s true. We know that pessimitic people always seem to have bad luck and optimistic people always seem to have good luck.

You work for the inevitability you want

We know what we want and we know we need to work hard to have it, so we do it. While other wait for luck to come to them, we create our own chance.

Winston Churchill say : « Success consists of going from failure to failure without loss of enthusiasm ».

Each fail is an element that can slow us down to this inevitable success. Like scientists have wrong hypotheses, each fail is a chance to get closer to the goal. No reason to give up.

We expect to win. We hope to succeed. Break obstacles to prove that this possibility is correct. We have a responiblity to our inevitability.

Prove it to yourself

prove it

I just understood that « expect to win » or « feel more positive about yourself » is the half of the equation.

Wait that good luck or bad luck come to me is the same result : nothing !

As say Andy in the movie « The Shawshank Redemption » : « Hope is nothing without action ».

In the book « Unbroken », Louis Zamperini endured incredible obstacles and he never gave up hope. He always did what he could to prove that he was fighting nonstop for a good reason.

The best way to prove to yourself that your success is inevitable, it’s to do small victories :

  • You want a better health ?

    Proves to yourself that you can change by walking for 5 minutes during 30 days nonstop.

  • You want have a company ?

    Earn 1$ or help a person. Then hustle and scale.

  • You want run a marathon ?

    Run for 1 minutes. Then, find a way to run more than the day before.

Identify the version of yourself at the level 50 and go forward step by step in this direction.

Make a change and it doesn’t matter if it’s small. By adding all these changes and each small victories, this future become more and more concrete.

Expect the inevitable

It doesn’t matter if you try to lose weight, run a marathon or gain muscle, stop to wait things go bad and start to expect things go good.

You know what you need to do and everydays you do a little step to be closer to your goal.

You deserve it, you deserve to be happy, you deserve to be healthy.

Each day is a chance to be closer to your success or a chance to simply delay your success.

Did you have to prove a win to yourself before you started to believe ?

-Steph

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

Girls Myths (Part 1)

girls lift heavy

My sister asked me some advice to choose a gym. Out of curiosity, I asked her training. Her response : « This is just forthe lower body ». I replied that it would be good that she train works the upper body but she didn’t look convinced. That’s why I will go further in details in this article.

To start, marketing fitness for girls is like Hollywood, this is a bluff. If they told the truth, it would be :

  • « You want to have a toned body and abs ? Don’t waste your time with that ! »

  • « You want to lose belly fat ? Abs machines will not help you ! »

  • « You want to be stronger ? You have to lift something heavier than that ! »

In every magazine, there are programs that promise you amazing results with lightweights and rotten equipment. Programs only for abs, thighs and butt. How do you want to have a healthy body, if you train only 50% of the body ? toned legs but flabby arms, flabby shoulders and flabby back, it’s super sexy!

A girl who lifts heavy will become a bodybuilder

girls lift heavy

There are celebrities (Gwyneth Paltrow) who aren’t lifted weights over 1.5kg (3lbs). It’s a joke, she pays a personal trainer to have a better health but she lifts lighter things than a chair !?!

Pay attention, if you lift something heavier than a chair you’ll become a bodybuilder !

Girls bodybuilders train, eat, and take special supplements to achieve this. And above all, it’s been over 10 years that they have this type of lifestyle.

If you lift heavy, your muscles will be stronger but not necessarily bigger. Look, you lift heavy and you eat with a calorie deficit (healthy food) and your muscles will be stronger and dense, you will burn fat into muscle and get a toned body.

Locate fat reduction

locate

  • Side bend – makes your laterals muscles stronger without reduce fat. This can even increase your waist unless you change your diet.

  • Situps – Don’t reduce belly fat. This may even damage your lower back. This is an incomplete exercise.

Your body can’t reduce fat where you exactly want. If you have flabby arms, do thousands of bicep curl not going to help. Your body is genetically predisposed to store fat in certain place in a certain order. When you start to lose weight, your body will lose fat in different places in a specific order. The order is unique to each person because it’s related to genetics.

To lose fat, eat better. Your diet is responsible for 80-90% of your fat loss.

I hope that the first part helped you. In the next part I will discuss myths of « cardio to lose weight » and « a program works for all the girls ».

And you ? What are your myths for fitness/bodybuilding ?

-Steph

Body Acceptance

body acceptance

I like your body, doesn’t change !

This guy must be stupid, he nearly have a bodybuilder’s body.

Give this girl a burger ! She’s too skinny !

Every day you hear someone with that kind of comment. It’s as if everyone knew how the human being’s body should be.

Accept his/her body is the first step to better health. Shame of being overweight or being too skinny ? No matter, accept your body.

You should have a body like that

bodyfat percentage

Whatever the body you have now and the body you’re having, there will have always some detractors (everywhere) to let you know that you’re different.

They say one of two things :

  • I’m interested in this type of person and you’re different. You should change.

  • I have this look and you have a different look. I have to change your look to make me feel better with my look. (Sometimes it’s also « I want your look but it’s too hard, then I’ll arrange to feel myself better »).

You’ve seen that. People like to tell others they preferred them when they were bigger or skinner. This comes from trolls on Internet, friends and family !

I saw that « Dad bod » is sexy. The belly full of beer and junk food is sexy. Hmm, that’s a joke! This is ridiculous and it has to stop.

Things to stop saying

stop say

  • «Strong is the new skinny ». This phrase is often with a picture of a sexy skinny girl and perhaps physically strong. The truth is you’re skinny, you’re strong, not both simultaneously. You saw how is hard for a thin person to gain weight. Matrix, stop your bullshit.

  • « This person needs to eat ». This is for skinny people. Many people have no problem to say « this girl needs to eat something ! » when she’s skinny but they never say « this girl needs to eat less ! » when she’s overweight. We all have different body types and people are naturally skinny. Girls or boys.

  • « Real girls have curves ». A real girl has a heart (I can’t believe I said that), it’s the only thing that matters. Real girls have curves or they’re skinny or she’s big or they’re small. This isn’t because she doesn’t look like the girl next to you that she isn’t a real girl.

  • « This person is too athletic. It’s useless ». It’s easy to make fun of the most muscular guy in the gym or the most muscular girl or afraid to have a bodybuilder’s body. But people don’t make fun about people who are good at soccer, cooking or drawing. Fitness is also a hobby (powerlifting is a sport like soccer).

Apparently the world has determined that it’s good to be in shape but not too much. If you’re a boy you can be muscular but not much. If you’re a girl, it’s cool to be muscular, but if you can lift heavier than a boy, it’s not well.

But why they always train ? They have a beautiful physique, it’s done ?!?

Who determines the body a person should have, right ?

Accept the body

love yourself

We’re all created differently. People have big bones and others are super skinny. Being big, skinny, tall or small doesn’t matter because we can work to have a healthier life.

You can see a person on the street and say : « This person haven’t a healthy body », but you don’t know that this person has already lost 45kg (100lbs) and continues to improve his body. And you will never know !

We don’t choose our genetic but we decide what we want to make at 100%. Once we accept our starting point, we’re responsible of our evolution.

  • Do you get a clean bill of health with your doctor ? You can be proud of your body but if you’re overweight and unhealth, things must be changed.

  • Are you working to be better ? For some, it’s a heavier weight for deadlift or a slimmer waistline or lose/gain 4.5kg (10lbs), each has its purpose. What is important is that you compare yourself to you from yesterday and work to progress.

This society, the Matrix wants us to be negative with our neighbors but it’s a waste of time, energy and effort.

We’ve a responsibility to be happy ourselves. We’ve a responsibility to do with what we have and challenge ourselves to be better and to do things to improve our lives.

I have two questions for you now :

  • Are you using one of these phrases to insult a person to make you feel better ?

  • Are you getting a clean bill of health or you use « I’m proud of my body » as an excuse to have an unhealthy lifestyle ?

-Steph

Your Parents And Your Physical Condition

parent unhealthy

Bizarre title, huh !?! I’ve always wondered if all children were destined to have the same physical condition as their parents. I remember one of my former gym’s member saying to me : « If you want to know how she will be later, looks at her mother ! ». Having had several different girlfriends and observing older girls, I can say that it’s neither right nor wrong.

Destined for the Matrix

choose destiny

The Matrix wants everyone have the same lifestyle. We live in a consumer society so more we consume anything, more we are nice people. Of course, the first model we have for our lifestyle are our parents. Children we don’t seek to know if what they’re doing is right or wrong but growing up, we ask questions because we see families with different life styles.

We don’t choose our parents and it’s possible that :

  • If you have overweight parents who think that trying to be healthy is a waste of time, you think you’re going to have the same physical condition.

  • If you have parents put their values into wrong things, you think it will be difficult to do differently.

  • If you have parents who struggle with addiction or abuse, you think that « history will repeat itself with you ».

You are neither your father nor your mother

It’s simple, you are neither your father nor your mother. At one point in your life, you’ll decide what lifestyle you want to live. You have enough analyzed your parents to know what is good for you. Think of doing what is good for you instead of doing what is good for your parents. You have to be selfish to save your life ! This can create conflicts, but personally I prefer to be in conflict with my parents because I want to be healthy than to get a cancer ! Have a poor health to not offend my parents, it’s suicide.

What are you giving to your next generations

next generation

At first, I wanted to talk about pictures of yourself that you’ll leave like a legacy for your future generations, but I thought of something else. You think if you have a bad health, your children at birth will have good health ? No, of course. This is one reason that children are often sick or are malformed. Your children will inherit a part of your genetics and if you don’t take care of your genetics, your children will have a crappy genetic.

Genetics, it’s scientific, it’s complicated but there are principles that are simple to understand. Having a healthy body = good genetics. You have an unhealthy body, your children begin life with an unhealthy body. If you want your lase name disappears from this planet, eat unhealthy. If you want your lase name continues to exist for several generations, eat healthy.

It’s a story between you and your future generations, what do you choose ?

-Steph

Do You Want To Build Your Body Naturally ?

katniss eerdeen daniel craig

Ah ! You want to look like Katrnis Everdeen, Daniel Craig and Captain America. And immediately like Homer Simpson !

You’re in luck because there will always be magazines, products and supplements that promise you that you can have this body type in a few weeks/months. But you have no chance because the reality is not that. You can have these results, yes, after devoting time, energy, effort, discipline and dedication.

You wonder how to get there ? Most people think it’s necessary to lose fat and gain muscle at the same time to become a superhero. I talked about it in this article.

If you read the article, you know that my recommendations are to start to lose fat and then gain muscle. I’ll talk about it today and if you’re a very thin person, this article will help you.

My recommendations:

  • Lift heavy, gradually lift heavy

  • Include squat, deadlift and compound movements in your workout program

  • Sleep as much as possible

  • Eating more calories especially training days with a lots of protein, carbohydrates and vegetables.

  • Repeat month after month after month after month after month

  • When you doubt, eat more than you think

  • If you gained too much fat, reduces carbohydrate calories on non-training days.

For skinny people, you’ll have to struggle to eat more because you don’t eat enough. By eating more you’ll build muscle and add fat. After a few weeks, you can lose fat if you notice that your bodyfat percentage continues to rise.

« And Steph, I have a problem, I can’t go to the gym ! Can I gain muscle with bodyweight exercises ? »

bodyweight workout

Hear me well, you can gain muscle with bodyweight exercises, gymnasts trains mostly like that. But it will be damn hard like Metal Gear at the most difficult level, especially for your legs. If you want to gain muscle as fast as possible, it’s almost a requirement to have a barbell for squat and deadlift.

This world isn’t a Disney movie and there’s something important, genetics – there are people who are naturally thin, people who gain fat easily or gaining muscle easily. In all cases we must struggle to get results (those earning muscle easily, at the first plateau, they stagnate and cry !). Each has its genetic and we can do our best to fight in this battle but for some people the struggle will be harder than others.

« And Steph, I want more muscle but not too much »

marc fitt dennis wolf

miss bikini fitness female bodybuilder

You see, this question comes from people who are just starting a workout program, especially girls.

The unknown is scary and we’re afraid to do somethings if we don’t know how our bodies will react. Added mainstream magazine that say « lift light weights to tone arms ! » and you imagine quickly if you lift heavy weights, you will become like Hulk.

The truth: If you want to become like Hulk chose training that matches, that means: a hypertrophy training (increase muscle size), have a superior genetics, taking steroids, eat like a horse and focus on nothing except the muscle size for YEARS. If you don’t want to be like Hulk, you will not be like Hulk. Don’t do these things above, it’s simple.

It’s true that from a genetic point of view, there are people who gain muscle more quickly than others, but this is not a radical difference. It’s people who are very thin and have a fast metabolism who ask this question. Once they gain 18-22kg (40-50lbs) of muscle and fat, they’ll soon realize that their body is much better and they will never think to ask this question again.

-Steph