Manage Your Lipids

lipids nut avocado fish oil seed

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

Lipids help with brain function and hormones production like testosterone. Lipids are also the element that is the most energetic : 1gr of lipid is 9kcal while 1gr of protein or carbohydrate is 4kcal.

Lipids create the fat of living beings, which is why we most often use the word « fat ». There is 4 fat’s type :

  • Harmful fat – These are transformed fatty acids like partially hydrogenated oils. We find them everywhere, that’s why it’s important to have an ingredients label on foods.

  • Bad fat – These are saturated fatty acids

  • Neutral fat – These are monounsaturated fatty acids and they’re very beneficial for health.

  • Good fat – These are polyunsaturated fatty acids that are very beneficial. There are 2 families, omega 3 and omega 6. If your body has too much omega 6, it creats health problems.

Type

Harmful fat

It’s fatty acids that are partially hydrogenated oils that are, for example, in Nutella, candy, cookie, fast food and all pastries. It’s advisable to eat them moderately otherwise they create health problems. And unfortunately the majority of people consume this type of fat too much.

Bad fat

It’s fatty acids that are, for example, in butter, beef, cheese, coconut oil and cold cuts. Overeating this type of fat increases the insulin resistance that can cause diabetes. It also decrease the ability of your body to use this type of fat as energy.

But be careful because not all foods that contain this type of fat are equal. Take the example of coconut oil. Coconut oil is full of lauric acid which has excellent antibacterial and digestive properties for the body. This coconut oil is very rich in MCT (Medium Chain Triglyceride) whick is convenient to use to be shreddedd because it helps the fat’s oxydation and keep your muscle mass.

Fatty acids that are in bad fat have an important role in the testosterone’s production, that why it’s recommended to consume it in average quantitiy.

Neutral fat

It’s fatty acids that are, for example, in olive oil, almond oil, macadamia nut, brazilian nut, avocado and oleic sunflower oil. It’s important to diferentiate between oleic sunflower oil and classic sunflower oil. Classic sunflower oil has a lot of omega 6 and this create a lot of inflammation and other health problems. On the other hand, oleic sunflower oil contains oleic acid. Oleic acid has properties that control cholesterol levels by lowering your bad cholesterol and boosting your good cholesterol. Oleic acid is also good for the memory.

Good fat

It’s essential fatty acids, which means these are fats aren’t produced by your body. That’s why they’re important to consume. A deficiency of these good fats will create health problems. There are 2 families : Omega 3 and Omega 6.

Omega 3 : The source of omega 3 are fatty fish like sardines, mackerel, anchovies, salmon and tuna. There are also plant sources such as flaxseed, chia seeds, brussels sprouts, walnuts. It’s recommended to consume the animal source because they’re richer in omega 3 than vegetable sources (unless your eat huge amount of grain).

Omega 6 : The source of omega 6 are, for example, classic sunflower oil or soybean. All these foods with too much omega 6 are too present in the supermarkets. Omega 6 creates a lot of inflammation problem in your body, while Omega 3 decrease inflammation.

Consumption

lipids nut avocado fish oil seed

According to scientists, there is a ratio for having a healthy body. This ratio is :

  • -4/1 so 4 = omega 6 and 1 = omega 3

  • Or 1/1 so 1 = omega 6 and 1 = omega 3

The majority of people consume 20/1 so 20 = omega 6 and 1 = omega 3. That’s why a lot of people have health problems.

Lipids consumption is related to body weight. For exemple, take a person who weighs 85kg and who is beginner/intermediate :

  • To gain mass, it’s 0.9gr to 1gr per kilo of bodyweigth so 0.9 x 85 = 76.5 and 1 x 85 = 85. Which means between 76.5 and 85gr of lipids per day.

  • To be shredded, it’s 0.5 to 0.8gr per kilo of bodyweight so 0.5 x 85 = 42.5 and 0.8 x 85 = 68. Which means between 42.5 and 68 of lipids per day.

Now, take a person who weighs 100kg and who is a pro :

  • To gain mass, it’s 1gr to 1.5gr per kilo of bodyweight so 0.9 x 100 = 100 and 1.2 x 100 = 120. Which means between 100 and 120gr of lipids per day.

  • To be shredded, it’s 0.9 to 1.5gr per kilo of bodyweight so 0.9 x 100 = 90 and 1.5 x 100 = 150. Which means between 90 ans 150gr of lipids per day. A pro can take 150gr of lipid because he decreases carbohydrates.

These amount of lipids are to be divided between 4-5 meals a day for ease of digestion.

To be shredded, it’s really important to consider MCT

You have to pay attention to MCT (Medium Chain Triglyceride) because it increase your thermogenesis. Thermogenesis is what turns calories into heat and increases your metabolism to burn more fat. MCT helps you to be shredded by keeping your muscles mass as much possible.

It’s recommended to take 2 teaspoons of MCT per day, otherwise you will poop everywhere.

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-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.

Become Insensitive To Haters

hater

What’s up ? This is THE stephane ANDRE !!! I watched an Olivier Roland’s video  and I learned some good stuff.

To be successful, it’s really necessary to have the ability to ignore haters, especially on internet.

Beginners are unaware of the emotional impact that haters can create and it can also scare people who want to start their company online. When you develop your internet presence, avoid haters is impossible.

Hater

A hater is a person who feels the irresistible urge to send you a message by email, comment or tweet to tell you :

  • You’re the stupidest and ugliest person in the world

  • Your content is the most insignificant thing since the creation of the planet earth

  • That he/she hopes that you don’t make children to not spread the evil on the planet earth and that you die quickly

These 3 things are what say haters in general.

The truth is, you can’t avoid that. Select one of your favorite artists, athletes or actors, check out one of his/her video on Youtube and read the comments. You can see the quality’s level of comments and it makes people lose faith in humanity. And it’s not just haters, there are also people who tell a lot of bullshit and insult each other.

A hater is a person who is bored and has no purpose in life, so that person is trying to create trouble in your community and psychologically impact you in a negative way. Fortunately on social media, it’s possible to ban haters.

Don’t be afraid

don't be afraid

I know many people who want to create a blog, a podcast or a Youtube channel but they’re afraid of having a bad buzz. I know a medical student who wants to create something to help students who are in 1st year of medical school but he still doesn’t do anything. This is the same situation as people who never drive because they are afraid of an accident or people who never take a plane.

It’s important to understand :

  • It’s extremely unlikely

  • Even if you have a bad buzz, you’ll survive

  • In any case, you will build a community that will support you.

When you look at the biggest bad buzz in history, it’s rare to see that the sales falls caused the bankruptcy of the company (or maybe you know a case I don’t know). Sometimes there are people who have been a bit traumatized by a bad buzz but in the majority of cases, there is little damage.

The best revenge you can have for haters is to have a good life. To be afraid of the haters that make you afraid to act, that you’re paralyzing, it’s showing to the world that it’s you who are leaving intimidated by something that is very unlikely to happen.

Keyboard warrior

keyboard type

Haters are also called « Keyboard warrior » because generally haters allow themselves to make type of criticism about people on internet but they are unable to do in real life, face to face. They’re comfortable behind their keyboard because they suffer no consequence.

So don’t be intimidated by the keyboard warriors and what I recommend you to do, it’s to keep a bottle of champagne to celebrate your first hater. It’s important to know that having haters is a necessary step in your success. Having your first hater is a sign that you’re on the right track because you’re disturbing someone.

keyboard warrior

Constructive criticism

Among this ton of negative comments (95%), there are also critics who can help you improve. To identify these critics, you must ask yourself this question : « What is the intention of this criticism ? Do I feel that the person wants to help me ? ».

If you feel that the criticism of the person is to help you, you can analyze the criticism and see if you can do something that interest you. If not, you can ban the person. Unfortunately, you’ll see that the majority of critics are not made to help you.

Remember that about haters :

  1. They’re inevitable

  2. They’re a sign of your success. Everyone has haters, even the people you admire the most

  3. They’re keyboard warriors. They say things that he/she doesn’t allow himself/herself to say in real life, face to face.

  4. Keep a bottle of champagne for the day you’ll have yor first hater

  5. To identify constructive criticism, ask yourself this question : « Is there a positive intention in this criticism to improve myself ? ».

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-Steph

Good Position For Abs

Action on lumbar curvature of the psoas muscle

Psoas muscles have other functions than to be powerful flexors of hip. They put the lumbar spine in lordosis, which increases the arch.

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

Abs exercises (especially for rectus abdominis) must work with the round back (round your spine). It’s the opposite of other exercises.

For vertebral coil exercises, the mechanicals stresses on vertebral joints aren’t the same as for exercises such as squat, deadlift and other exercises with weight. For example, for squat, the spine isn’t arched at the lumbar level. The vertical pressure with the spine’s rounding pushes the nucleus pulposus intervertebral disc backwards, which can compress nerve elements and create sciatic herniated disc.

For abs exercises, it’s the opposite. If during the abs execution you forget to round your back with an intense contraction of abs and obliques, the powerful flexors of hips (psoas major) will increase the lumbar arch. This will move the intervertebral discs forward as they aren’t stabilized by the vertical pressure. Then an excess of pressure at the back of the lumbar vertebral joints can create lumbago or more serious, joints damage by compression and shear.

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

-Steph

Good Morning

good morning leg exercise

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

Standing with your feet slightly apart. The barbell put on your trapezius or lower on your posterior deltoids :

  1. Inhale and bend you torso forward to the horizontal with your back straight, the axis of flexion passing through coxofemoral joint.

  2. Back to the start position and exhale.

It’s possible to make the movement easier by bending your knees.

This exercise works glutes (gluteus maximus), all spinal muscles and hamstrings (except the biceps femoris short head). Besides the knees flexion, hamstrings have the function of retroversion of the pelvis, which allows to straighten the torso. This action performed when the torso bound by isometic contraction to abs and sacro-lumbar muscles.

To have better feeling on hamstrings, it’s advisable never to work with heavy weight. In negative phase, « good morning » is excellent for stretching the back of the thighs. Work regularly the negative phase of the « good morining » helps prevent injuries to hamstrings during the squat with heavy weight.

good morning leg exercise method straight bent leg

  1. Legs stretched while your torso leans forward, extends hamstrings. This make is easier to feel sensations of hamstrings when you straighten up your torso.

  2. Legs bent while your torso leans forward, relax hamstrings. This facilitates flexion of hip.

good morning leg exercise method straight bent leg

good morning leg exercise pelvis stabilization

good morning leg exercise glutes gluteux maximus hamstings

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

-Steph

Tear Of Hamstring Muscle

hamstring muscle anatomy tear

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

In bodybuilding, tears of hamstring muscles are common. This often happens during squat when the torso is too much inclined. All hamstrings muscles (except biceps femoris short head) are extremely stretched and squeeze strongly to straighten the pelvis. Precisely at this point, there may be a muscle tear in the upper or middle part of this muscle group.

It’s possible that the tear of hamstring muscle occur with machine (leg curl). There may be a muscle tear with a heavy weight at the beggining of the movement when legs stretched and muscles stretched.

Usually, tears of the muscular fibers of hamstrings are small and not serious (it’s rare to see a major muscle tear or tendon disinsertion) but these tears are always painful and causes complications.

Indeed, often after a tear on this muscle group, there is a fibrous scar that causes a painful and disabling rubbing for sport practices. And it’s important to note that this scar isn’t elastic and can tear again during an intense effort.

Tip to avoid hamstring tears

To avoid theses muscle tears during squat or deadlift, it’s important to make specific stretching movements for hamstrings, before or between sets.

There are also other exercise like « Good-morning », stiff-legged deadlift or Romanian deadlift which helps because of their combined actions of muscle building and stretching.

After a tear of hamstrings

To avoid having a fibrous scar, it’s necessary to do a re-education a week after the tear. It’s important to do stretching exercises for the back of the thigh slowly. This allows you to stretch the injured muscles and to soften the scar so that it doesn’t tear when you start again the training.

feedback of hamstrings muscles

hamstring muscle anatomy tear pelvis

In modern societies, we sit for several hours. This can create in some people a feedback of hamstrings muscles. This muscles retraction of the back of the thigh puts the pelvis in retroversion and this creates a bad position of the spine.

This poor position of the spine causes the natural curvature of the spine to be lost over time. This results in poor posture, flat buttocks and round back that can trigger spinal pathologies.

To limit this feedback of hamstrings muscles, it’s recommended to do exercises that have a combined action of muscle strengthening and stretching at the back of the thigh as the « Good-morning », stiff-legged deadllift and Romanian deadlift. Then after this exercise session, it’s advisable to do some sets of stretching for hamstrings.

Action of hamstrings at squat

hamstring muscle anatomy tear squat

During squat, hamstring muscles squeeze to straighten the pelvis. This prevents the torso (in this phase the torso is bound to the pelvis by the contraction of the abs and lumbar) from bending too much forward.

hamstring muscle anatomy tear

Note

Fibrous scars can also be treated in parallel by a physiotherapist with manual or mechanical massages to soften the lesion.

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

-Steph

The Trick To Have A Prodigious Result

results

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

This trick is one of the fundamental principles for success. If you want an exceptional result, you need to have an exceptional behavior.

Having an exceptional behavior means have a different behavior from the majority of people. Think about it, if you do the same thing as the others, you will have the same results as the others, it’s simple and logical.

Look at this example. Imagine that you’re doing karate and you want to become world champion :

Here are 2 choices :

  1. You’re looking for a teacher who has already been world champion and you use a technique that is different from others.

  2. You learn karate with people doing karate for fun. These people don’t have the ambition to become world champion.

Another example. Imagine that you want to have financial independence and that in your environment, there is no one who has financial independence.

Here are 2 choices :

  1. You’re looking for a person (on internet) who is financially independent and you use a technique different from the others.

  2. You listen to advice of people around you who don’t have financial independence.

We agree. In both cases, you’re more likely to succeed by looking for people who have already accomplished your goal. It’s interesting to see that the majority of people (my parents, for example) criticize people who are successful, but that shouldn’t stop you from listening to and using the techniques of people who are successful.

My opinion on

opinion

I think you noticed but everyone has an opinion on everything. Even a person who doesn’t know anything about a subject, likes to give his/her opinion. Is it in human nature ? I don’t know but to be successful, you need to learn how to sort out the good advice that will help you to reach your goal and the bad advice that will slow you down or block you.

I’m not going to lie to you, when you start, it’s really hard to sort out the good and bad advice. To get the best of luck from the start, I advise you to listen to people who have already accomplished your goal and not others.

Skepticism

skepticism

There is a method that is cool, it’s good skepticism. You’ll see, it’s easier to understand the difference between good and bad skepticism than a good and bad hunter.

Bad skepticism

Bad skepticism is when you see something that is too good to be true and you say : «  Pfff, it’ a scam » or « No, it’s not for me » and you’re not going to do anything.

Good skepticism

Good skepticism is as astonished as the bad skeptic, but he/she wonders : « Is it going to work with me ? ». Good skeptic thinks like that because he/she knows that the only way to know if it’s true is to test it yourself. He/She tests it by doing a simple experiment to see if it’s true or if it’s a scam.

I know we can’t absolutely test everything because sometimes we don’t have the time or the material but, it’s this concept that I share with you. When you have a project that you like, see if you can test different techniques or methods. Test different techniques or methods that have the potential to give you a lot of result with simple experiences.

With this article I want to motivate you to connect with people who already accomplished your goal. With theses people, you can advance your project faster by avoiding making fatal mistakes. It’s true that it’s easier to connect with people around you but you may stagnate. Be persistent and patient to connect with people who have already reached your goal and who are still progressing.

It’s extremely motivating to be surrounded by people who are always progressing.

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

-Steph

Spinal Disc Herniation

disc herniation

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

First we can say : « disc herniation » or « herniated disc » but I prefer use « disc herniation » in my article.

Disc herniation is a common pathology in bodybuilding. This often occurs because of poor back placement during exercises such as squat, deadlift and rows (barbell bent row, seated row, etc).

During the execution of theses exercises, the main defect observed is the rounding of the back or a flexion of the spine. Because of that discs are pinched forward and loosened backward.

disc herniation

If an intervertebral disc cracked or aged, the gelatinous fluid of the nucleus pulposus moves backwards and can compress the spinal cord or roots of the spinal nerves. The symptoms of a disc herniation depends on the nature of the lesion, the amount of nucleus displaced and the surface that nucleus compresses.

The disc may have a bump or even worse, the nucleus may explode through the surrounding annulus fibrosus. It’s also possible that the posterior ligament that joins the vertebrae to each other is broken. The compressions caused by the rupture of the annulus fibrosus are always painful and incapacitating.

In bodybuilding, disc herniation are mainly at the lumbar level. Often between the 3rd and 4th lumbar vertebrae or between the 4th and 5th lumbar vertebrae. The pain is dull and deep and sometimes with numbness and tingling. Often the pain is in the middle of the back or on one side. The pain extends onto the glutes, pelvis and pubis. Sometimes pain can be felt throughout the leg following the path of the sciatic nerve because the sciatic nerve is compressed at the root (hence the name of sciatic to define this type of pain).

disc herniation sciatic nerve

Usually disc herniation resolve spontaneously and the pain gradually disappears. But in some cases the bump on a vertebral disc doesn’t disappear and can continue to painfully pres on the nerves or it’s a loose piece of intervertebral cartilage that compresses the nervous elements.

In these 2 cases, the doctor will think of doing a surgical operation to remove the part that compresses the nerves.

To avoid having a disc herniation, it’s essential to do squat, deadlift, « good morning » and rows (rows, barbell bent row, seated row) with excellent positioning technique.

Attention

For all exercises done with very heavy weight, it’s necessary to perform a « blocking » :

  1. Take a deep breath and block the breathing to fill the lungs like a balloon. This stiffens the ribcage and prevents the top of the torso form tilting forward.

  2. Squeeze abs stiffens the belly, This increases the intra-abdominal pressure and prevents the torso from sagging forward.

  3. By slightly arching the lower back with lumbar squeeze, this allows to have the spine’s bottom in extension.

These 3 simultaneous actions is what we call « blocking ». This « blocking » has the function of avoiding the rounding or bending of the spine because with very heavy weights, it can create disc herniations .

Note

After a training session with very heavy weights, it’s advisable to do stretching for the spine. There is an excellent exercise to relax the back muscles and rebalance the pressure inside the intervertebral discs. Click here .

Bad position

disc herniation bad positon squat deadlift

For exercises such as deadlift or squat, it’s important not to round your back to avoid lower back injuries.

Disc herniation

disc herniation

Flexion of the spine with heavy weights can create disc herniations at the level of the lumbar vertebrae.

These disc herniations are common at squat and deadlift. This is caused by a bad back position during exercise. That’s why it’s important to work the technique for these exercises.

Disc herniation according to the age

disc herniation intervertebral

From the age of 30 years old, intervertebral discs degenerate and don’t worry, it’s normal, The annulus can crack and the nucleus pulposus dries progressively.

Vertebral discs of people over 30 years old are more rigid, less elastic and the mobility of the spine is more limited. But as the viscous gel of the nucleus pulposus deacreases due to drying, the risk of the vertebral discs moving and compressing the nerves diminished.

Vertebral discs of people under 30 years old are more flexible, more elastic and there is more mobility with the spine. There is a greater amount of viscous gel in the nucleus pulposus which increases the risk that vertebral discs will move and compress the nerves. Disc herniation is very common among young athletes.

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

-Steph