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.

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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Ankle Sprain

ankle sprain inversion lateral

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.

A sprain is a stretch injury of the ligament that supports the ankle. This sprain often happens to the ligament outside the ankle when the foot is twisted inward (inverted). It’s a « lateral » ankle sprain that localized to the ligaments in the outer/lower part of the ankle.

A « high » ankle sprain (or syndesmosis injury) is a ligament stretch injury that holds the tibia and fibula together in the lower leg. This type of sprain happens when the ankle is twisted outward, it’s an eversion injury.

ankle sprain inversion eversion syndesmatic lateral medial high

When there is a sprain, the ankle is tender and swollen on the outside, above and at the front of the ankle bone, but the pain doesn’t come from the ankle bone. A sprain can create moderate or severe pain that can prevent the foot from supporting the body weight.

ankle sprain stretch injury grade

Treatment of sprained ankle

ankle sprain rice rest ice compression elevation

The basic treatment is what we call RICE (rest, ice, compression and elevation). During a severe sprain, it’s advisable to use a walking boot to help support the ankle.

Recovery time for a « lateral » sprain is usually 1-3 weeks and for a « high » sprain is usually 3-6 weeks.

Rehabilitation can begin a few days after the sprain when swelling decreases. The rheabilitation has 3 goals :

  1. Restore movement and flexibility

  2. Restore strength

  3. Restore balance

How to avoid a ankle sprain

It’s possible to use a brace to help prevent sprains. There are several types of neoprene or elastic materials. Here are some models on Amazon, click here .

Statistics

  • Ankle sprains are more common in all sport that involve cutting and pivoting

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

-Steph

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Universal And Unique Principles

converse chuck tailor black custom the simpson

converse chuck tailor black standard

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

I noticed that there is an approach to selling a service or product, especially used by coaches, which is based on the principle that « everyone is different ». Say like that, it’s hard not to agree with this principle because everyone is unique and everyone has their own characteristics.

When a person uses this philosophical principle, it’s easy to see his/her way of thinking and his/her actions. As many coaches use this principle, they try to set up a unique service for each person and each person evolves at his/her own pace.

It’s not a problem to use this principle but there are disadvantages. These people find no interest in methods that work for most people. For example, the McDonald’s method or school systems work in a universal way.

You have to realize that as a human being, there is a lot of common ground between us. There is 1% difference in our DNA compared to the DNA of a chimpanzee. So you see that the difference in genetics between several human beings is extremely ridiculous.

2 human beings coming from distant countries like a person from Botswana and a person from Norway have much more genetically in common than between a human being and a chimpanzee. All human beings all have a head, a body, hands, feet and we all have the ability to speak a language. It’s true that the language is different because it comes from culture but at the base, we all have the programming necessary to learn it.

When we understand that, we can see that there is a huge part of things that human beings have in common and that comes from DNA. DNA is a material like a hardware (computer, smartphone) and culture is like a software. Culture is the element that allows us to have different behaviors.

In the book « Influence : Science and Practice » by Robert Cialdini , he shows us several influencing factors that make people more likely to believe you, to listen to you when you ask them to do something. These factors are universal among all cultures. Cultures will just change the importance of certain things over others compared to other cultures.

Universal and unique

people diversity

Be careful not to let yourself be trapped in this principle. Yes, we’re all unique because we need to have things that correspond only to us. But there are methods that work for 99% of people. You can use a method that works for 99% of people and then customized products or services for people who want it.

You can meet coaches who use 100% this principle that everyone is unique and he often asks you the question : « Wait, you communicate to thousands of prospects and clients, how do you can do because each person is unique, etc ».

These coaches are right and wrong at the same time. It’s obvious that a customized product or a customized service so more effective, but if you can create a standard product or standard service, you can help 100 000 times more people.

For me, it’s necessary to use the 2 principles. You make a standard product or standard service and you make a customized product or a customized service for the people who ask it. With these 2 principles combined, you can really grow your business to build a legacy.

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

-Steph

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A Rare Habit To Have To Be Successful

curious question

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

The most successful entrepreneurs are those who are the most curious. It has an extremely simple habit that the majority of the population doesn’t have. This habit is to ask questions but be careful, they’re use 2 way to ask questions :

  • By curiosity to try to understand the history, the motivation and the methods of a person or a company.

  • To question things that everyone agrees with. Are these things that everyone takes for granted true or not ?

It may be trivial, but how many people have met athletes, entrepreneurs or others great people who have just said : « Wow, that’s amazing what you did ». Then they could ask : « What motivated you to do that ? » or « Do you have a piece of advice that helped you on your journey ? » or « Do you make a stupid mistake that will stop you ? ».

When you ask questions about things that everyone takes for granted, you can sometimes find gold mines. What I means is that there are things that many people think is true when it’s wrong because they didn’t verify the information. So, this may be a gold mine that can make you rich at all levels.

It happens because we, human beings, have an imperfect representations of how reality works. That is, we’re like prehistoric explorers with rudimentary maps. The closer your mental map is to how the universe really works, the more likely you’re to do relevant actions, so to be more successful in your life in all areas of spiritual wealth (being happy, living long, create value, etc) and material wealth.

Ask to understand

ask listen learn

For example, Erico Rocha ( ooh, read this article ) is a Brazilian entrepreneur who has an incredible success in the information field in Brazil and he’s someone very curious. When you tell him one thing, he’ll understand that you have implicitly accepted that as a truth and he’ll question you on it.

You can do that too, and that opens doors that you never imagined.

Here is a concrete example. Many people think that handwork things are better than industrial things. This is a truth that most people have accepted without verified the information and this will influence their thoughts, decisions and words. Now let’s ask ourselves : « Is something handwork automatically better than an industrial thing ? ».

It’s true that there are some handwork things that are better than industrial things, but is a handwork book better than an industrial book ? We can ask the same question for a car, is a handwork car better than a industrial car ?

Analyze around you people who think that handwork things are automatically better than industrial things. Be careful, these people aren’t going tell you that explicitly. They’re just going to say things like : « Did you see ? I bought this wooden spoon, it’s pretty, huh ?!? It’s a handwork thing ». In this case, you can ask the question : « For you, are handwork things better than industrial things ? » With that you can analyze the way of thinking of this person on this subject.

With this habit, you’ll change your state of mind. This habit of asking such questions allows you to find those unconscious acceptances that influence our thoughts, actions and words. When you use that, it gives you a lot of advantage in life to be successful compared to people who don’t understand that.

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

-Steph

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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

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Bad Fitness Tips

bad advice

I read a Nerd Fitness article  and I learned good stuff.

In the fitness world, there is a lot of contradictory information and it’s difficult to be healthy with this mess.

This for this reason I’ll give you  advice that my old friend Bobby told me so it’s Bobby who talks and Bobby says :

Clothes

fitness clothes women fitness clothes men

It’s important to have nice expensive sneakers to have results. You need to have the lastest Nike/Reebok/Puma/Adidas/etc.

For clothes, you need to have spandex pants because it helps to burn fat in thighs. You burn fat faster by doing less effort.

The gym is a fashion show.

Material

nautilus multi exercices machine

Abs machines

You need to have a machine like Ab Coaster, Ab Roller, Ab Chair, Hawai Chair (it’s the best ) . Abs, it’s life.

A training without being exhausted

It’s stinking to be exhausted after a training session, this is why that Flex belt is pratical . This is something else, Weight loss wraps . You put that on your body and your body becomes thinner, this is cool.

Shake Weight

If you’re a lady and you want to have arms toned, Shake weight  is for you. You do it 10 minutes per day and you’ll have results.

The 562 movements machine

Do you know Nautilus machine ? It’s the same thing. You sit down, you move your arms and legs and you’ll have a pro bodybuilder’s body. Don’t use free weight because it’s really heavy and really difficult to use.

Treadmill

It’s a machine when you use it, you feel like you’re walking on a hill. It’s better than walking outside.

If you want buy everything, I advise you to take a credit. Don’t worry, your bank will like it. Look this new generation of treadmill.

Training

luxury gym

Most expensive gym

I advise you to choose the most expensive gym of the town with the most machines as possible. You need to avoid free weight because it’s hard to be with people who lift dumbbells and barbells.

Subscribe to all gym’s classes

You need to participate to all gym’s classes like jazzersize, boxersize, supersize, sweatin’ to the oldies, dub-steppin’ to the newies, etc. You can just do one lesson, it’s cool.

Free weight

This is for lady. You need to don’t lift dumbbells or barbells otherwise you’ll have a bodybuilder’s body. If you need to lift a weight, I advise you to take the lightest weight and do 50-60 repetitions. Attention, you must not lift dumbbell more than 1.3kg (3lbs).

Change your program all 4 hours

By this way you shock your muscles. You need to change your training program very often to prevent your body from getting used to. There is 28-day workout split, it’s excellent. Tomorrow, it’s « left arm » day.

Diet

diet pills

Doesn’t change your diet

You don’t need to change what you eat. The proof is there are gym that offer pizzas and bagels . You need to take a lot of pills and shakers to have an athletic body. Diet pills, fat burner shakes, mass gainer, double up muscle building power, etc.

Supermarket

At the supermarket or grocery, you avoid all fruits and vegetables. Anything that doesn’t have labels « low-fat », you also avoid. You need to have healthy preprared meals. If on the labels there are 50 unpronountable ingredients on the label, it’s good.

Take everything that has the label « low-fat » like ice-cream, bagels, bread, cookies, french fries, etc. Takes whatever is « low-fat » is healthy.

If you don’t like to do shopping you can buy salads in fast-foods. Salads are healthy like macaroni salad, potatoes salad and deep fried ball of lard salad.

Energy drinks are excellent for you health, you can drink it like you want. It’s better than water.

Here was advices of my old friend Bobby. You smart and I know that you noticed that ALL THESE ADVICES ARE CRAP. Sadly, a lot of people think that these advices are useful and they become crazy when they don’t see results.

What is the worst fitness advice you have seen ?

-Steph

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 

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From Exercise Machines To Free Weights

machine free weights

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

Very often in gym’s advertisements, we watch a lot of high-tech machines to do exercises and the free weight zone is a small hidden room.

What I see in my gym, it’s people start their training with a little bit cardio and they use machines. They do this because it’s easier and this look more secure. Unfortunately, this is not the reality. The Matrix trap us with these machines.

Attention : If you have a medical prescription or you need to use machines for a special reason, continue to follow your training program prescribed by your doctor or physiotherapist.

Why

why

The truth is that machines force muscles and joints to make movements that aren’t natural.

Machines force your body to move weights in a single pattern (up – down or left – right). Our bodies naturally don’t move like it, this is the problem. Movements or our bodies aren’t straight lines, it’s rather « S ». The result is that machines develop our muscles in a way that isn’t balanced and they endanger our joints and spine.

Like you can see, machines don’t put your body in safety and in addition, they don’t work your stabilizing muscles. Don’t work stabilizing muscles is very bad for everyday activities.

When you bent forward to take something on the floor, you body use a dozen and a dozen muscles at the same time. But since you no longer work your stabilizing muscles because of machines, your muscles don’t know how to work together so your body uses a muscle.

Study case

« Smith Machine » is famous to do squat in safety so it protects your back. Lie ! This machine is perfect to destroy your back and compressed your spine because this machine force your body to move only up and down. The real squat allow to do the fundamental movement and when you do it, you notice that your body doesn’t do a straight line from up to down. With the real squat you do a natural movement.

Do exercise with weight or with bodyweight is more efficient to burn calories than machines.

Full body

full body

All exercises classified in 2 categories : pull and push

I remember, I did a full body training program for 1 year before lift weight. This is what my Taekwondo’s teacher advised me and he was right (wow, Korean wisdom). A full body training program, 3 times per week is more efficient than a machines training program, 5-6 times per week for beginners. If you want to train more, you can do Tai-Chi or walking during rest days.

Full body is important

With full body, you learn to each body’s muscle to work together, you synchronize you body. This is allow you to be healthy, avoid using too much a muscle and avoid injury due to a weak stabilizing muscle. To maximize your body, eat healthy and you’ll burn more fat, build muscle and build a body of which you’re proud.

What is great with a full body training program, it’s when you skip a training day, it doesn’t matter. You’ll not have certain muscle more developed than any others because each training session work all body’s muscles

Bodyweight (full body)

bodyweight training

Mastering basics movements with bodyweight is perfect to prepare you for a training with weights.

It’s primitive movements therefore natural that allow you to become stronger without material.

The best example are gymnasts. Look gymnasts body, it’s amazing, impressive and the majority of their training are with bodyweight exercises.

Basic exercises

  • Push = push up, dips, handstands

  • Pull = pull up, body rows

  • Legs = bodyweight squat, pistols squats, lunges, box jumps

For each exercise, you do 2-4 sets of 8-10 repetitions.

No it’s too simple  ! => Do this training program and if it’s too easy, increase the difficulty. You can do push up with one hand or pull up with one hand (like my friend Inti). You can also add more set ou repetition.

No it’s too difficult => Do this training program and if it’s too difficult, decrease the difficulty. You can do sets of 3 repetitions. The principle is you progress to do 4 sets of 10 repetitions. Take your time but be regular.

No I want abs => When you do squat, push up and pull up, you keep your core tight and by this way you work your abs. But if you want to do an exercise specially for abs, you can to plank and side plank.

Strength training (full body)

strength training

It doesn’t matter whether you’re a man or a woman, dumbbells and barbells are your friends.

Basic exercise

  • Push = Bench press, Overhead Press

  • Pull = Deadlift, Bent Over Row

  • Legs = Squat, Deadlift

For each exercise, you do 2-4 sets of 8-10 repetitions.

No I don’t like squat => Do you think squat is an useless exercise ? I advise you to read the book of Mark Rippetoe. If you seriously want to train, this book is for you !

No I afraid of weights => Don’t panic. Most people in free weights section are too busy to look at themselves in the mirror, they will not look at you. You can use a barbell or dumbbells for each exercise to improve your pure strength. I advise you dumbbells.

No I’m afraid of being ridiculous => Everybody don’t care if you life a dumbbell of 4kg (8.8lbs) or you squat 181kg (400lbs) because everybody struggle to do their training program. Forget people, stay focus and do you training program until the end.

But if I do bad => At the beginning use light weight to do movements with the good form, the good technique. When you’ll stronger, you’ll can add weight slowly each week to reach your limit. You can hire a personal trainer for 1-2 sessions to learn and improve basic exercises techniques or form.

No I want only lose weight => It’s simple, you do basic exercises and you eat less. The training is the same for lose weight or gain muscle. It’s diet that make the difference ! It’s a science :

  • Eat more calories than you burn = gain weight

  • Eat less calories than you burn = lose weight

Your physical condition, it’s 80 % diet and 20 % training. If you want bulk, you need to have a specific diet to do this.

Track and adjust slowly your training program and your diet to see your progress.

No matter what you do, don’t be afraid of the free weight zone. Remember than 90 % of people inside are focus to do their exercises by looking in the mirror therefore don’t worry. Do your exercices, become better and become stronger.

What do you feel when you train with free weights ?

-Steph

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