Manage Your Carbohydrate

carbohydrate source food

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

If you want to learn how to manage your protein, click here and for amino acids, click here.

Carbohydrates are the main source of energy for the body. It’s true that we can have energy with proteins and lipids but they provide less quantity of energy.

To put it simply, when you eat carbohyrates, they turn into glucose and then into glycogen. To better understand, I’ll take the example of a gasoline tank. Imagine that the tank is a muscle and that the gasoline is glycogen. Gasoline in the tank helps move the car and glycogen in the muscle helps move your body.

This glycogen is shared in many places in your body : 80% in your muscles, 14% in your liver and 6% in your blood.

Carbohydrate type

 

Most people know 2 types of carbohydrates, slow carbohydrates and simple carbohydrates. There is a 3rd type, it’s fibrous carbohydrate and unfortunately many people neglect them.

Slow carbohydrates :

  • Whole wheat bread / white bread (refined carbohydrate)

  • Whole wheat rice / white rice (refined carbohydrate)

  • Oatmeal

  • Cereals (muelsi is excellent because there are often lipids and carbohydrates that are added like nuts, raisins, etc. ).

  • Sweet potato / potato

  • Whole wheat pasta / white pasta (refined carbohydrate)

  • Kinoa

  • Couscous

Simple carbohydrates :

  • Fruit (fructose)

  • Honey

  • Dextrose

  • Maltodextrin

  • Lactose (it’s sugar in the milk)

  • Cluster dextrin (it’s perfect during your training session because it has a low glycemic index).

Fibrous carbohydrates (vitamin, fiber et minerals) :

  • Vegetables (aspargus, carrot, cauliflower, salad, etc)

Carbohydrate, insulin and insulin spike

insulin spike blood sugar

There is a special relationship between carbohydrates and insulin. When you eat carbohydrates, they turn into glucose, which is a type of sugar, and then glucose is turned into glycogen. Glucose is managed by insulin. Insulin is a hormone created by the pancreas. The insulin’s role is to manage the sugar’s level in the blood. This avoids having too much sugar in the blood (hyperglycemia) or not enough sugar in the blood (hypoglycemia).

The problem is that the majority of people eat any type of carbohydrate anyway and they may quickly get a lot of fat. It’s important to understand that each carbohydrate has a different gylcemic index and this glycemic index will cause different insulin spikes.

Glycemic index

A glycemic index indicates how quickly carbohydrates become glucose in the blood. It’s for this reason that it’s recommended to eat carbohydrate with a low glycemic index rather than those with a high glycemic index.

Carbohydrates with low glycemic index  :

  • Sweet potato

  • Oatmeal

  • Kinoa

  • Sugar free fruit juice

  • Whole wheat rice

  • Whole wheat bread

  • Whole wheat pasta

  • Fruits (apple, orange, cherry, pear, apricot)

  • Cluster dextrin (for your training session)

 

Carbohydrate with high glycemic index :

  • Potato

  • Couscous

  • Table sugar

  • White rice

  • White bread

  • White pasta

  • Cereal (Kellog, Nestle, etc.)

  • Dextrose

  • Sweet drink (soda)

  • Fruit (melon, watermelon)

Here is an exemple of low glycemic index carbohydrates to eat. For high glycemic carbohydrates, it’s recommended to eat them in moderation because if you eat them in large quantities, after several years, you have the risk to becoming diabetic or having other health problems.

Consumption

Always take into consideration your bodyweight and your training’s intensity. There 2 bad situations :

  1. Have a not very intense training and eat too much carbohydrates, which results in having too much fat in the body.

  2. Have intense training and eat a little carbohydrate, which results in being weak.

Take for example :

  • A man who weighs 85kg and is a beginner. In this case, it’s recommended to start with 3.5gr per kilo of bodyweight so 3.5 x 85 = 297.5gr of carbohydrates to eat a day.

  • A man who weighs 85kg and who is advanced or pro. In this case, it’s 5gr per kilo of bodyweight so 5 x 85 = 425gr of carbohydrates to eat a day. As an advanced person, the training sessions are really intense, that’s why you need this amount of energy.

  • A man who weighs 85kg and who wants to be shredded. Let things be clear, it’s being shredded and not losing weight. In this case is between 1.2 ans 2.5gr per kilo of bodyweight so it’s between 102 and 212.5gr of carbohydrates to eat per day.

The carbohydrates amount to eat is to be divided into 4-5 meals a day for ease of digestion. Each meal is balanced in carbohydrates, proteins and lipids.

To be shredded

shredded lean lose weight vs versus

Let things be clear, be shredded isn’t a weight loss. In this situation, leptin must be taken into consideration. Leptin is a hormone that regulates your appetite. When you start to lower your glucides, leptin will aslo decrease and you’ll be hungry. These feelings of hunger are created because of ghrelin. Ghrelin is a hormone called « hormone hunger » because it stimulates the appetite. Ghrelin also affects your insulin and testosterone.

This means that people who too quicly decrease their carbohydrates will fail because the lack of energy will be too brutal. The feeing of hunger will be too intense because the body has not had time to get used to the new diet. This is where nutrition is out of control.

Never reduce carbohydrate to 0. The people who do that, make a diet ketogenic and you have to master this type of diet. The professional bodybuilder is doing this diet for 4 weeks, but they can do that because of chemical aid (steroids) and they have a dietician. The problem is that those who aren’t professional athletes and who are on a ketogenic diet do that because someone told them it was good. That’s why in the gyms there are people who lose consciousness because they don’t have enough energy. You need 50 to 130 grams of carbohydrates, just for your brain, it’s not a simple diet to lose weight.

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.

An Extraordinary Tool To Solve All Your Problems

tool box

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

Nature has given an extraordinary tool to every human being. This tool has different performance depending on the people but it’s the best for solving problems compared to the tools invented by humans.

This tool is our brain. This tool is better than a computer because a computer needs a human to work. For now, artificial intelligence has lower performance than the human brain.

Unfortunately, many of us don’t use our brains to find solutions and solve problems that are important to us. Many of us consume a lot of distractions. The question is : « Are we asking enough questions to our brain to find solution ? ». If you don’t give problems to your brain, your brain will be less and less efficient. It’s the same principle for your body.

If you give junk food to your body all day long, you will be fat, bitter, you will not have any more energy, you will not have any more libido. Everything that will comes out of you brain will be diminished in quality and quantity. If you will give healthy food to your body all day long, you will be slim, you will have more energy, you will have a better libido. Everything that comes out of your brain will be increased in quality and quantity.

Training your brain

training brain

To improve the brain to solve problems, it’s necessary to ask questions. A question is the interface between our brain and reality. This is what will put the brain in mode : « search for solutions ». By asking questions, you will look for different angles of approach to deal with the problem. The better the question and the better the solution to the reality of the world.

To have a good quality of question, it’s necessary to learn to educate oneself with books, trainings, meeting people who share their experiences, etc. Realize that you have to dedicate time to solve problems, allows you to organize your days. It’s like dedicating a few hours in your day to play sports. There is a method that I advise you to test, it’s to have a diary.

Attention, it’s a special diary because you’ll ask yourself questions. The first thing is that you’ll tell events of your life and this will allow you to better understand them and better understand yourself. And the second thing is that you’re going to ask yourself questions. There will be general questions like: «  How can I become happier ? ». And more specific questions like : « How can I become happier with the 80/20’s law (Pareto’s principle)  from today and see a measurable result next week ? ».

With questions, you put your brain in mode : « search for solutions » and you find several ideas to test to solve the problem. It’s the human process to find a solution since first hominids. Imagine, millions years ago, first hominids already found solutions because of a constraint. Imagine this scene, a hominid finds an animal with a carapace that is dead. The hominid is hungry and seeing the animal dead, he’s even more hungry. He asks himself this question : « How can I eat this animal that I can’t eat ? ». His brain goes into mode : « search for solutions ». After a few minutes, he remembers that by tapping a stone on something, the stone become sharper. After several tests, he manages to cut the animal with a carapace that dead to eat it.

Virtuous circle

virtuous circle

This human process is a virtuous circle. You ask yourself questions to find solutions to problems. These solutions create other constraints that lead to others problems. So you have to ask yourself other questions to find a solutions. To evolve, we need challenges and there are always challenges in the world. Do you realize that millions of years ago, first hominids created tools with stones and wood and today we have internet technology ? With internet, people from distant country can read my blog’s articles 24/24 7/7, it’s incredible.

Among these questions, there will always be questions that will have different answers depending on what the situation you’re in your life. For example the question : « How can I become happier ? ». When you’re single, you have a solution. When you’re in a relationship, you have another solution and when you have children, you have another different solution. Solutions are influenced by different variants in your life and it’s important to ask yourself this question throughout your life.

Reserve some time in you day to ask yourself questions to solve problems. It’s a kind of physical activity for your brain. It’s a good process to become a better version of yourself. But beware, there are solutions that you will find quickly and others, it will be necessary to work on for months or years to find the solution.

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

-Steph

Beginners Errors

beginners

I read a Nerd Fitness article  and there is good stuff.

Chasing the illusion

illusion

« This training shocks muscle », « it’s a training from army » or « this diet work without change what you usually eat ». You have already heard these slogans several times I think.

This type of advertising always encourages us to look for the last training program, last supplement, DVD,etc.

We’re happpy, we can have an athletic body in 3 weeks with a training program. We believe it but after 3 weeks, we have little result, we stop and we depress. It was an illusion.

All the year, be consistent and patient, this is the solution. 2 elements are enough to be healty : diet and exercices. Matrix’s companies sell us illusions like « this training program target the belly’s fat ». These illusions have as objectives to incite us to buy them and not to help us to be healthy.

Select a simple training program and use it all the year. I offer simple and free training programs for all body muscles. Test it.

Remember, the body need a maximum of 12 weeks to be accustommed to a new diet and a training program. Once your body is used to it, you have to wait several years to have an athletic body (3 years). Day after day your body improves but it’s first inside and after outside. Your internal organs have priority.

Emotion

emotion

Our emotions prevent us from being in good health. Do you don’t believe me ? Here some exemples :

  • I did my training session today, I can eat cookies
  • I eat a cookie just one time. It’s good, another one
  • It was hard today at work, I need to eat it

We need to learn to control our minds by associating positive emotions with exercices and healthy diet. It’s important because we can have some cases where we eat 1000 calories of cookies and we burn only 300 calories during a training session. These emotions These emotions make us make exceptions and if we do them more often, we risk doing no training and healthy meals in the week.

Do meditation and follow a personal development’s program are great to reprogram our minds.

Tips to start

  • Use calendar’s alert in your smartphone for your training session

  • Cook your healthy meals of the day ahead

  • When you’re hungry between meals, drink water

  • If you want watch TV, do bodyweight exercices before

Pleasure

pleasure

Often people think that do physical exercices isn’t fun. They imagine that to be in good health, it’s eat salad and run for hours or be on a bench surrounded by athletic people. This image is enough to discourage a lot of people.

I’m healthy and I don’t eat salad, I have my portion of vegetables. I run once a week and there is others way to do exercices like strenght training, gymnastics, frisbee, hike, etc. Find the physical activity you like. If you do a physical activity you don’t like, choose another. You need to have pleasure doing this physical activity. If you don’t have any idea, do a search on internet.

Bulk

bulk

Women say often « I don’t want lift weight because I don’t want bulk ». Then women avoid dumbbells and run for hours and do crunchs. And if they use dumbbells, they choose the lightest possible.

Women have this behavior because in a women’s magazine, they read that to have a « toned » body, it’s necessary to make high reps with lightweight.

A « toned » body is a word or term create by marketing specially for women. Women can’t bulk up by lifting weight. To bulk up, it’s necessary to eat more calories than the body burn them. The truth to have a « toned » body is that you have to use heavy strength training with low repetitions

The most articles write in magazines, it’s the Matrix to ruin your life. It’s lies and the proof is that women are still looking for an effective training progam. Look, my sister still doesn’t listen to my advice and 4 times a year, she changes her workout.

A strenght training is great to build compact (or « toned ») muscles. Test a strenght training for a month, do a picture before/after and I sure that your pant’s size will change. Test it one time with a healthy diet.

Action

I know a lot of people that read a hundred of documents about fitness/bodybuilding and they don’t do a sport activity. Theory without practice is useless except to show off in front of friends. Einstein to validate his theories had to test them on the field. I don’t know, may be they’re afraid to choose a bad training program and diet ?

If you want my opinion, start today. Select a training program and follow it. The truth is that there is no perfect training program. And the secret of a perfect training program is to use it and adjust it month after month. Here are the steps of the perfect training program :

  • Select a training programme

  • Follow this program for 8-12 weeks

  • Track your progress

  • Look how your body change

  • Make adjustments

  • Repeats all these steps to infinity

Which training program you had the least results with ?

-Steph

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

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit 

Calories Are Good Or Bad

calories

I read a Nerd Fitness article and there is good stuff.

In the world of nutrition, we can find contradictory things. It depends of the point of view of people about food :

  • I’m Paleo and I eat only meat, vegetables, fruits and nuts.

  • My diet is based on my macros (protein, carbs, fats). Paleo is ridiculous.

  • Fool, a calorie is a calorie. You can lose weight by eating less.

  • I have a good physique and I eat pizza. I’m weird

Each person has his/her vision about « eat healthy ». It for this reason that this theme is confused with a lot of contradictory scientific studies.

What’s this

what's this

A calorie is a unit of energy

This is the equalent of 4.184 absolute joules (that is different of 1.21 gigawatts.

Here what is means : 1 calorie of food is equivalent to 1 kilocalorie that is the amount of energy required to increase the temperature of 1gr of water from 15C° to 16C°.

In a certain way we can say that a calorie is a calorie but what is interrests us is « does different kind of calorie affect our body differently ? »

  • Is what 1000 calories of cookies is the same as 1000 calories of grass-fed steak and vegetable ?

  • Does our body treat these foods differently or it’s only energy in and energy out ?

  • Does the type of food affect our body other than just to lose weight and gain muscle ?

These questions create a lot of debates and on internet everything is amplified with people who show scientific studies. Internet is good to debate but we’ll go deeper.

First step

first step

It doesn’t matter the « nutritional philosophy » you have, but something is obvious. How you eat is responsible of 80-90 % of your success ou your failure.

You can improve you cardiovascular heath by running a lot but if your goal is to transform your body, how you feed your body will play an important rôle.

Training (exercices) have a role of support of maintenance of the body.

When we talk about pure weight loss, eat less calories that you burn each day is the key of the equation.

But we want do everything to avoid to have heart disease and diabetes. It for this reason we need to focus on the food’s type that we eat and the amount of food that we eat.

Calories are equal to loss weight

equal

A person eat around between 3000 and 3500 calories per day of everything he/she wants. And now, he/she wants to lose weight.

This person decides to eat 2200 calories per day by eating less. This person doesn’t change what he/she eat but change proportions.

This person see that he/she loses weight, it’s good and it’s possible that he/she feels unhappy because he/she decreased drastically his/her normal amount of calories. Yet, it’s a good step in the right direction.

When we consume on average less than 500 calories per day, we burn 500 calories that we have in excess in our body. We can combine this with exercice and we can lose aound 0.45kg (1lb) of body mass per week.

As quoted on Examine.com , « a net negative energy balance…is responsible for weight loss ».

You noticed, it says « lose weight » and not « lose fat ».

It’s at this point that the big problems begin. People eat less and it’s enough for them.

We know our body react differently to certain types of food like sugar. Certain food fill the stomach more than other without have a lot of calories (vegetable). And others fill us less the stomach with a lot of calories (soda, cookies and candy).

Remember that all processed foods are scientifically created so that you are always lacking this type of food as a drug addict.

Use small plates is very effective to help to eat less. A study from Cornell University  found that if they gave people a large tub or a medium tub of popcorn, and then gave them stale popcorn, the size of the tub mattered far more than the staleness of the popcorn in determining how much people ate !

We’re not rational creatures. Some food are dense in calories and low in nutrients and make us hungry all day.

Compared to a diet of vegetables and meat, it’s the opposite. It’s food low in calories and dense in nutrients and we have a sensation of satiety. Which make it easier the reduction of calories to lose weight.

If you have a lot of weight to lose, eat less to start to be in the good direction.

Now if you want an athletic body, it’s a little bit different. There is 2 type of food that affect the composition of our body and our athletic performances.

Eating for health and success

health success

To have an athletic body, you must take care about your macros (a certain amount of fats, carbs and protein).

It’s clear that 100 grams of vegetables carbohydrates is not equal to 100 grams of candy :

  • Consideres that sweets and processed food are created for you to eat and buy more like a drug addict.

  • Look the difference of micronutrients between vegetables and candy

  • Pay attention of your energy after eating vegetables and sweets/candy. With which you have the most energy ?

We searching a way to eat that allow us to have a good look/appearence and to feel good. A diet that takes us away from the hospital and allows us to enjoy life.

Look, if you like the idea to eat less but you don’t like the idea to count calories and macros each day, you can hack something. Stay focus on a type of food : Real food !

Instead to count calories

At each meal, have 1-2 vegetables in your plate (or the half of the plate) and have a great source of protein.

Not aim to lose weight for a few weeks

Track your calories and macros for few days or 1 week to analyze what you eat. Take note, note the size of portions and do the total of the quantity of the day. This allows you to plan your meals during the day and during all the year.

We know that eat less and to more physical activity, help us to lose weight and we are still overweight. Eat less isn’t a permanent solution because there is also the element of behavioral psychology.

Real food

It’s simple, our body is a complex machine. And even if a calorie is a calorie is a simple equation to lose weight, each « health » factor can be affected by the quality and nutrients of this calorie.

For this reason, I want you eat real foods, decrease sugar and think long term (new habits) rather than the 12-weeks formulas.

What methods you used and that didn’t work ?

What are your goals ?

-Steph

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

Loss Of Motivation

loss of motivation

Today, I was really, really, really not motivated to go train. Body aches, stiffness, exercises where I can’t do 10 repetitions, all day I feel hungry, not many readers of my blog, my course to create my startup, the job and the list goes on.

Yet every morning I do my Tai Chi and I read my goals but in the gym, I still wasn’t motivated. I warm up and there BOOOM, a 50 Cent’s song in my headphones. Immediately the expression on my face changes, I remember the « Why ». Why, I train, why I work hard, why I suffer, why people don’t understand me, why I want so much to achieve my goals !

And there, I feel an energy that goes, I think back to the book “The Secret”, the law of attraction. More I hear the 50 Cent’s song, more I get in my bubble, I put myself in « predator » mode. I know I’m going to give everything in this training, I want to give everything in this training. The warm-up is over, let’s go.

motivation face

At the end of my training, I see a girl I know and I’ll talk to her. I told her that I wasn’t motivated to come train but in the gym, I found the motivation. She said it happens to her often and she tells me about her worries. I confess that after the conversation my energy was down and I was sad she had these worries.

It’s amazing how the mood can change so quickly. The mood is fragile, change from positive to negative as fast, it’s crazy. Back home on my bike, I am self-motivated me to have the mindset that I had in training. That was pretty fast and without music.

We must recognize that we live in a toxic environment to improve his lifestyle. If we look at the TV, politics and some social media, we think NO FUTURE and unemployment. Yet a toxic environment doesnt mean that nothing can survive.

toxic environment survive

A person can recognize weakness and strengths of its environment and can go forward and even challenges that it look impossible. A person who go through a toxic ecosystem is stronger than you can image.

When I listen to people, I think they all live in a toxic environment, no matter the country. So what do we do ? You let big business and politicians directing your life or you do anything to improve your lifestyle ?

I have made my choice and I learned a lot of things today. Now all weekend, I read books to improve my mindset’s strength to better withstand my toxic environment’s pressure. Why am I doing this ? Because I want to improve my lifestyle in this toxic environment and you ? What you want to do?

Do you want to have a healthier body ? Free fitness program  (Selects a fitness program and click on “Log in as Guest”)

-Steph