Nutrition

nutrition, food, energy, diet, metabolism, nutrient, calorie,

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.

Training stimulate muscle growth. To have an effective training, it’s necessary that your body has the sufficient amount of energy and enough raw materials. The role of nutrition is to carry this energy and these raw materials.

The function of nutrition is to learn how to stay lean, mean and muscular. With nutrition we learn how much food to eat in order to have the best results possible. This allows you to study the basic nutrients and calculate the amount you need. This also includes studying protein, vitamin, mineral and other supplements.

Learning nutrition allows you to be more muscular. It improves your health and improves your immune system to be able to do all your training sessions without being sick (cold for example). Good nutrition has other advantages, such as improving our recovery after training with very heavyweights, having a beautiful healthy skin, having excellent internal organs and the list is long.

Precious

precious, value, priceless, worth, rare,

For a bodybuilder, the basic of nutrition are as precious as the basic principles of training. Exercices requires energy and the amount of nutrients you eat is essential to having the body you want.

During the Arnold Classic, athletes are interviewed after their appearance on stage. At the question « What do you feel was the most important factor that helped you get in such tremendous shape for this contest ? », athletes don’t respond that it’s thanks to bench press, squat or muscle isolation. In the majortiy of cases, they explain that they improve their nutrition or their supplement to gain muscle, lose fat and be able to train with maximum energy until the competition’s day.

It’s important to say that advance in nutrition and supplements are the main reason why we’re seeing athletes with this excellent level today. Attention, progress has improved the training with the years but training has not been revolutionized as nutrition. Training and nutrition are complementary because it’s impossible to create a champion only with good nutrition. It’s essential that athletes have an intensive training, a good mental attitude and a good knowledge of nutrition.

In the past, bodybuilders approached nutrition on instinct, seat-of-the-pants basis. In a first phase, they were building muscle and getting big, but not really ripped. In a second phase, they were getting thinner (like Harnold Poole or Vince Gironda) but they were getting small. They hadn’t found the trick yet to stay big and getting ripped at the same time.

Nutrition’s fundamental are quite simple. In fact, I can’t say that it’s simple because each body is unique. It’s important to study these basic principles to apply them to your training, to understand the needs of your body and to see how your body reacts to different diets to gain or lose weight. There is always this instinctive aspect but with this nutritive knowledge, it’s easier to adjust the quantity to have the body that you want.

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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.

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Overuse Injuries

overuse injuries sport injury

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.

There are 2 types of injuries : Acute injuries and overuse injuries. Acute injuries are usually caused by a single traumatic event. Here are some examples :

  • Wrist fractures

  • Ankle sprains

  • Shoulder dislocations

Acute injuries are less common in sport than overuse injuries. Overuse injuries are usually subtle and appear over time, making them difficult to diagnose and treat. Here is some example :

  • Tennis elbows

  • Swimmer’s shoulder

  • Pitcher’s elbow

  • Runner’s knee

  • Achilles tendinitis

  • Shin splints

Why

Human body is extraordinary to adapt to physical stress. We’re used of thinking that « stress » is bad for our emotional well-being, but physical stress is simply doing an exercise or activity. This is beneficial for our muscles, tendons, ligaments and bones. This physical stress causes an internal process called remodeling. Remodeling process involves both the breakdown and the build up of tissue. It’s necessary to have a good balance between 2, if breakdown occurs more rapidly than buildup, an overuse injury occurs.

Causes

overuse injuries sport injury gym fail

Usually, it’s training errors that cause overuse injuries. These errors are too fast acceleration of intensity or duration or activity frequency. These injuries can also happen to people who return to the sport/activity after an injury. They try to make up for lost time as quickly as possible to reach the level they had before the injury. Doing an exercise with a good technique is important to avoid overuse injuries. When the exercise’s technique is bad, it creates overuse injuries. It’s for this reason that coaches, athletic trainers and teachers can play a preventive role so that athletes avoid overuse injures.

There are people who more easily have overuse injuries. An unbalance between strength and flexibility around certain joints predisposes some people to have this type of injury. Body alignment, such as knock-knees, bowlegs, unequal leg lengths and flat or high arched feet, also impact overuse injuries. There are also people who have weak links because of old wounds, incomplete rehabilitation of wounds or others anatomy factors.

Other factors must also be taken into account as equipment such as the type of running shoe or ballet shoe and terrain (hard versus soft surface in aerobic dance or running).

Diagnosis

Generally the diagnosis is based on the athlete’s history and physical examination. It’s recommended to make a diagnosis with a sports medicine specialist with a specific interest and knowledge of your sport. In some situations X-rays, bone scan and MRI may be necessary.

Treatment

overuse injuries sport injury ice

Here are some recommendations for treating an overuse injuries :

  • Cutting back the intensity, duration and frequency of an activity

  • Adopting a hard/easy workout schedule and crosstraining with other activities to maintain fitness levels

  • Learning about proper training and technique from a coach or athletic trainer

  • Performing proper warm-up activities before and cool down after

  • Using ice after an activity for minor aches and pain

  • Using anti-inflammatory medications as necessary

If symptoms persist, a sport medicine specialist may create a more detailed treatment plan for your specific condition. This may involve an exam of your training program and an evaluation of predisposing factors.

Prevention

Majority of overuse injuries can be avoided with a proper training program, common sense and learning to listen your own body. The quote : « No pain, no gain » doesn’t apply here. The 10% rule helps a lot to get things to the next level.

In general, you should increase the training’s intensity to a maximum of 10% per week. This allows your body to have enough time for recovery and response. This rule should be used to increase pace or milestone for walkers or runners. Or for the weights amount to increase for strength training programs. In strength training, add flexibility exercises and core stability exercises help tremendously to minimize overuse injuries.

It’s recommended to seek advice from sports medicine specialist or athletic trainer to prevent chronic or recurring problems. Your training program can also be modified to maintain fitness levels safety while you recover from your injuries. You must return to the sport only if an authorization is granted by a health professional.

Remember, it’s very important to warm-up before training and cool down after training.

Stats

3.5 millions of children are treated for overuse injures every year.

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 .

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Machine Trunk Rotation

machine trunk rotation abs

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Attention

Torso’s rotation in the machine are proscribed for people suffering from lower back or having already had a herniated disc, as they might aggravate or reappear this lumbar pathology.

machine trunk rotation abs

Standing on the turntable with your hands on the handles :

  • Rotate your pelvis from one side to the other, keeping your shoulders fixed and controlling the rotation. Your knees are slightly bent to avoid the risk of ligament stretching.

This exercise works mainly external and internal obliques and a little less rectus abdominis. Sets with high reps give better results.

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-Steph

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Broomstick Twists

broomstick twist

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing with your legs apart and the stick placed on your trapezius above your posterior deltoids. Your hands are on the stick but don’t press on it :

Make a torso rotation on one side then the other, keeping your pelvis motionless with an isometric contraction of your glutes.

This exercise works when your right shoulder is forward : the right external oblique, left internal oblique and a little bit rectus abdominis, quadratus lumborum and extensor spinae on the left side.

For more intensity, it’s possible to slightly round your back. A variant is to do this movement sitting on a bench, which will block your pelvis and focus the effort on your abs.

seated broomstick twist

It’s with sets of several minutes that you get the best results.

Attention

Torso rotations are prohibited for people suffering from low back or having had a herniated disc as this may aggravate or resurgence of this lumbar pathology.

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-Steph

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General Stretching Of The Upper Body

stretching upper body

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Stand with your feet a little wider than your pelvis width and you back is straight :

  • Hold your ams vertically with your hands clasped and your fingers crossed. Your palms directed upwards :

  • Inhale to inflate your lungs to the maximum and stretch your intercostal muscles. Push your palms up keeping your back and head upright.

  • Exhale slowly by relaxing and starts again.

This stretching exercise stretches intercostal, rectus abdominis, latissimus dorsi, teres major, triceps. When you incline your torso laterally, you stretch more your external oblique and internal oblique, quadratus lumborum and the internal and medium part of your erectors spinae.

stretching upper body lateral

Note

This stretch is great for relaxing the body after a training with heavyweights like leg press, squat, deadlift because the ribcage and spine have been compressed.

This movement may occasionally replace or supplement the stretching at the bar  to rebalance the pressure and tensions of the intervertebral joints.

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-Steph

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Incline Bench Sit-Ups

incline bench sit ups

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

Sitting on the bench with your feet under the pads and your hands behind your neck. Inhale and tilt your torso without ever exceeding 20° :

  • Move your torso back up by slightly rounding your back to better target the effort on recuts abdominis

 

  • Exhale at the end of the movement.

This exercise work the entire rectus abdominis muscles and iliopsoas, rectus femoris and tensor fasciae latae (these last 3 muscles help pelvis anteversion). This movement is to do with high sets.

Variant

incline bench sit ups

When you back up, you can do a rotation of your torso to transfer a part of the effort to the obliques.

Example

A rotation to the left work more intensely right abdominal external oblique, left abdominal internal oblique and rectus abdominis on the right. Twists can be done alternately or unilaterally. The goal is to focus on the muscular sensation and it’s unnecessary to incline the bench too much.

Diagram showing the senses of action of abdomen muscle and the system of viscera’s compression

action abdomen muscle system viscera compression

 

  1. Rectus abdominis

  2. Abdominal external oblique

  3. Abdominal internal oblique

  4. Transverse abdominal

With quadrupeds, the entire rectus abdominis muscles passively support the viscera (like a hammock ) and help a little in locomotion.

With human being in bipedal mode, the entire rectus abdominis muscles have hugely strengthened so that the torso and pelvis is upright and prevent the pelvis from tipping excessively during walking or running. They became powerful muscles of contention and they built a strong core to maintain viscera in an active way.

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-Steph

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Gym Ladder Sit-Ups

gym ladder sit ups

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

Hook you feet in the gym ladder with your thighs vertically. Your back to the floor and your hands behind your head :

  • Inhale and raise your torso as high as possible by rounding your spine.

  • Exhale at the end of the movement.

This exercise mainly works rectus abdominis and a little bit internal and external obliques.

rectus abdominis

abs muscles anatomy

It’s good to know that farther is your torso from the gym ladder and hook your feet lower, this increases the mobility of the pelvis. This allows a greater range of motion and works more flexors muscles of the hips (iliopsoas, rectus femoris and tensor fasciae latae).

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

-Steph

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