Back To The Source Of Human Strength (Part 1)

source

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

When I’m in gym, people tell me why they started to train. There are several reasons, lose weight, gain muscles or to be in shape for a special event. There is a golden rule to have result in strength training, it’s eat clean and lift heavy.

Everybody says it, eat clean and lift heavy but what does that means ? I think it’s time to go back to the source.

Why

why

The life is easier when we’re stronger, did you notice it ? By exemple, to carry bags from supermarket, to carry a piece of furniture, to run to be in time, etc. Everything is easier.

Strength training is extremely efficient to build muscle and burn fat. Whether to lose 6kg (15lbs) or 45kg (100lbs), it’s the same thing.

Strength training help to build muscle and lose fat but it also help to stop or even reverse sarcopenia (it’s skeletal muscle reduction with aging). Train our skeletal muscle allow us to be independant (therefore avoid nursing homes) and live longer.

The profits list isn’t finished yet.

A nice athletic body

Strength training help you keep your muscles while you’re in calories deficience and losing weight.

Strength training allows you to have a better oxygen consumption than aerobic exercices. After training your body needs to make a lot of efforts to recover and return to the normal state so the state you had before the training. Scientific studies have shown that your metabolism‘s level increase for 38 hours after your training.

Strength training increase your metabolism, increase your Resting Metabolic Rate (RMR) because your body needs more calories to keep your muscls than to keep your fat. It’s estimated that for each 4.45kg (1lbs) of muscle, your RMR increase of 30-35 calories.

Improve your health

Strength training help you to improve your balance and coordination, improve cholesterol’s rate, help to control blood sugar, stop muscle loss, improve blood flow, reduces your resting blood pressure, build a stronger heart and increase bone density.

Feel better

It’s clear with strength training you have more self-confidence, your have more energy, a better mood, less anxiety and less stress . It also improves the quality of your thoughts, a scientific study has shown that this increases the cognitive function .

It’s not advisable to do a strength training 1 hour before sleeping. On the other hand to train early in the day helps to prevent sleep apnea  and insomnia.

Prevents diseases and degenerative diseases

You notices that many men and women die because of cardiac disease. Stength training helps to solve problems that are factors of heart disease such as inactivity, diabets, obesity, high blood pressure and cholesterol. Cardiologists begin to advise strength training to people who have heart attack.

Strength training helps to manage and improve the lifestyle of people with clinical depression , cancer survivors , have had a spinal cord injury ,who have recently had a stroke , fibromyalgia , Lymphedema , Down Syndrome , Parkinson’s Disease , Osteoporosis  and Arthritis.

It’s fun

Strenght training helps to reach your goals whether an effective training of 20 minutes to have a good naked body or to do a sports competition. It’s fun to see our progress because it’s like increase level in a video game. If you want to be better in a sport like badminton or rock climbing, strength training is a good choice.

People who shouldn’t train

The only people I’ve found who shouldn’t train are people who have an injury and it’s a break that doesn’t last long. We’re human being and it’s natural to carry things and move. Strength training is recommended for pregnant women , children and teenagers  and even paraplegics .

Obviously, it recommanded to see his/her doctor before beginning a strength training program to adjust the training program.

Basic objections

objection

But I’m too old, it’s not reasonable

When people between 30 and 60 years old tell me that they’re too old, I laugh because it’s a lie. It’s like say : « I don’t have time » and later I see a messsage on Facebook like : « Yestersay, Game of the thrones was epic ! ». Scientific studies have shown that people between 70 and 90 years old had impressive results in 10 weeks .

Other scientific studies have shown that this helps to avoid dementia  and to delay Alzheimer’s .

People who think they’re too old to train are exactly people who should train.

But I just want to be better for a sport and I want to stay fit

Strength training improve your muscle’s endurance, scientific studies have shown it. Resistance exercices help to increases overall muscles endurance , fix nervous system problems and increase activation of motor units within your muscles.

I don’t want to bulk too much

It’s a great strength training’s myth, it’s not in 1 year than you’ll have the bodybuilder’s body no matter wheteher you’re a man or a woman.

For women, here 2 exemples of moms who have become strong and fit without having a bodybuilder body. This is the story of Veronica  and Bronwyn .

Have a the body of a famous bodybuilder doesn’t happen in one night. Naturally we don’t have the amount of homones to have the body of a famous bodybuilder. We need to eat a huge amount of food (8 000 – 10 000 calories per day) and a huge amont of drugs (no, no, it’s another type of pharmacy, it’s true).

I’m fat, I want only lose weight

I’m fat, I want only lose weight

It’s a good reason to start strenght training. By losing weight, you surely want to keep your muscles. I mean, yout want to keep your muscles while you lose fat. With strength training you lose quickly centimeters (inches) in different body’s parts. It’s true that the overall weight loss may seem slow, that’s why is important to track your measurements. With strenght training when you eat with a caloric deficit, it’s increase your metabolism so you lose fat.

It’s boring

What I like with strength training, it’s we can see our progress quickly. It’s like increase level in a video game. I think people get bored when they expect nothing to do between 2 sets. This is why I advise people to have headphones to listen to their own music selection or an audio book to increase motivation.

Muscles and strength training

muscle fiber

Don’t be fancy, it’s interesting to understand how our muscles work to avoid failling into the Matrix’s trap. What I mean is that the only person you gave to impress is yourself and not the others.

It’s our muscle fibers that are small muscle cells that build up our muscles. Our muscle fibers are long, cylindrical and have the size of a strand of hair. Our muscle fibers are composed of myofibrils surrounded by sarcoplasm. I really summarized that but if you want to see it in detail, click here .

We have around 642 skeletal muscles that work together to make move our body. Imagine, when you bend your arm, your biceps contracts and your triceps does the opposite (elongates) to let the elbow bend. Every muscle of your body work as a team to make you move.

We have different type of muscle fibers :

Slow twitch (Type 1 fibers)

Slow twitch fibers are used to convert oxygen into energy for a long period of time. They don’t move quickly to be resistant to fatigue. These are the fibers we use most for marathons.

Fast twitch (Type 2 fibers)

Fast twitch move quickly so they’re not resistant to fatigue. Our body has 2 categories of fast fibers. The type 2A fiber has an endurence characterisitc used for long sprints. The type 2X fiber has « super fast » characterisitc used to short sprints or lift weights. I really summarized that but if you want to see it in detail, click here .

Each individual has a different percentage of slow and fast fibers. It’s for this reason that people are naturally better to run long distances or sprints. It’s funny because we can see it in strength training with people who are better to do sets with high or low repetitions.

It’s the end of the first part and the second part is event more interessting.

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

-Steph

P.S. To read Part 2, click here.

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

Change Your Diet Successfully

change diet

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

I imagine you took you 1st January’s resolutions to have a better body. Do you always to that ?

88 % of people fail to reach their fitness resolutions for a year ! Yes, studies prove it. But there are 12 % who succeed. Let’s see.

Momentum

super mario bros

I’ll use the game « Super Mario Bros » to explain. When we start the game, we’re small, we don’t have armor (or powers). If we run on an enemy, we lose a life and we start at the beginning of the stage. We restart, we restart and we restart.

And if on our way we find a mushroom, we change, we become bigger and stronger. We can be hit by an enemy one time without restart the stage. If we can continue without being hit, we can fin a Fire Flower. We can attack our enemies at a distance and we must be hit three times to restart the stage.

Healthy eating habits

Everything is difficult when we start something new. We need to be careful because we’re attacking from everywhere. The Matrix use parties, birtdays or advertisements to prevent you from having a healthy diet.

Each times we don’t resist to these attacks (temptations), we feel we have failed and restart to the beginning. The truth is that every day is a success. If in the day you eat one healthy meal, it’s a success !

By giving our maximum to eat a healthy meal a day, we build our strength, then you’ll eat 2 healthy meals a day and we’ll become stronger and so on. Little by little we build a healthy eating habits and we’ll find the Fire Flower to attack enemies like in « Super Mario Bros ».

Short Time Diet

short time diet

The problem I have with these « diets » is that is a temporary food change to achieve a result adn then return to old habits.

For 6 months people struggle to lose weight and then gain even more weight than before. I see my friends do this and I can tell you that every 2 years, everybody notices that they gained a lot of fat. It’s weird.

Diets are like invincible star in « Super Mario Bros », it’s a power that lasts 10 seconds. We can go very far in the stage without being hit by enemies. The problem is when we take the invincible star when we’re small and after we have to fight the Boss. The Boss hit us one time and we restart the stage.

We have more change to beat the Boss when we cross the stage slowly by accumulating coins and power up that we can find rather than invincible star.

To change your diet, it’s the same principle, it’s the transition to a new lifestyle. It’s not temporary, it’s a lifestyle to be healthy all the days of the year all the life.

Education

education

To can change food habits effictively, educating on food is very important. Sugar in processed food is very addictive. When we stop to eat processed foods, we my be lacking as an addict, having a crisis and eating a large amount of it. It’s for this reason we call it « junk food », foods for junkies.

Sugar has the same chemical reaction than cocaine in our brain. Read this article .

Like a junkie we say :

  • « Just one it’s not bad »

  • « Why I need to lose weight, it’s no use »

  • « I stop to eat it tomorrow »

Slowly but surely

I took several months before getting used to a healthy diet. Each month, I had food goal. It’s was like eat a healthy meal during the day, drink green tea, buy only 2 cookies packs during the week, drink a little bottle of water. From month to month, it became easier without having a hug desire for sugar. And if I a desire for sugar (because it still happen), I eat a teaspoon of honey (mmmmh, honey is so good).

I think it took me 9 months to have a complete healty diet. Now, I always adjust my food with smartphone’s application MyFitnessPal  and it’s fun because adjust my food is like do an update with an application, it’s cool.

Execution

execution

The first time we play « Super Mario Bros », we don’t have weapon and armor. We know if we’re hit one time, we restart the stage and a enemy come to us. We press all buttons on the controller to understand how to make move Mario. Serously at this precise moment we don’t think, we execute.

To start we a healthy diet is the same thing.

Perfect meal ?

Forget that, eat pasta or rice with vegetable with meat, tuna or eggs.

Perfect breakfast ?

Forget that, eat oatmeal or a plate of pasta or rice with vegetable with meat, tuna or eggs (it’s really my beakfast, I’m not joking)

Let’s do both things at the same time : education and execution.

What is your worst diet you tested ?

-Steph

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

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 

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 

How To Plagiarize Others Smartly

plagiarism plagiarize

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

Plagiarize others smartly without copy what they do but have an efficient inspiration. It’s possible copying something people don’t think about.

Olivier Roland talked with a youtuber and this youtuber told him he has completely plagiarized Casey Neistat. Casey Neistat  is a famous youtubers with more than 80 millions views. The truth is this guy copied the video’s structure of Casey Neistat. The thing is copy the sturcture of something that works and not the content.

Star Wars

star wars

You know Star Wars of George Lucas, these films are famous but George Lucas copied a structure. Joseph Campbell wrote a book called « The hero with a thousand faces ».

In this book, Joseph Campbell analyzed a dozen of myths around the world. Old myths we still hear today. He did it for several reasons. First, for him if there myths with thousands of years are still told today, there is a natural selection for myths. Only myths interesting to the human mind have survived. Second, if we analyze myths from Africa, Europe, oceania, asia, america, etc, we can find the common point they have. Joseph Campbell found what he call the « monomyth ». It’s a narrative structure in stories that talk deeply to human mind in a universal way.

When George Lucas discovered the Joseph Campbell’s work, he had already begun to write Star Wars but it was a revelation and he rewrote a big part of the scenario following exactly the Joseph Campbell’s sturcture. There is a lot of movie and books that use this structure like Matrix. It’s funny to compare the structure of Star Wars and Matrix with the monomyth’s structure.

Structure

structure

It’s always smart to copy structures that work. When you see something that work don’t look the content as 90 % of people do, try to analyze the structure. In which order the content is presented, what rhythm, what type of interruption, etc.

Olivier Roland did improvisational theater for 3 years. The concept is to ask to spectators a subject and create a story with this subject. It’s not easy but every story has the same structure so just take the subject and tell it with this structure. Improvise the content without improvising the structure, it’s cool.

This is the monomyth of Joseph Campbell :

  1. A hero receive a call to adventure. In Star Wars episode 4, it’s 2 droids that have a message from the princess Leia to Luke.

  2. The hero refuses the call to adventure by this way we can be more connected with him/her. We appreciate him/her because he/she like everybody. He/she is not really courageous. A hero is someone who become a hero. In Star Wars episode 4, Luke doesn’t really refuse. It’s his uncle and aunt who tell him to stay at the farm.

  3. A trigger will encourage the hero to accept the call of adventure. For Luke, it’s his family that gets killed.

  4. During the trip, there is a lot of problems, incidents and the hero will meet people who help him/her. Typically there is as archetype the old sage, the princess, etc. There are also enemies who will put the hero to the test.

  5. At the end, the great confrontation with the wicked.

Here is the structure of all classic stories. Braveheart has the same structure. You can watch a youtuber and try to understand the video’s structure. It isn’t easy to do reverse engineering because we aren’t used to doing it. We don’t think about it but you have to know that the structure make at least half of the success of something.

We can copy at 100 % a structure. It can make at least half of the success without anyone noticing it and without ethical problems because a structure is a method. It’s cool, right ?

Use it for you

use it

What do you want to succeed absolutely in your life ? Who reached these goals and what method he/she used ? What is the structure of this method ? These questions can help you to discover a key for your success. You can find the sources that allowed this person to have this structure. It’s so interesting to find inspirations of people who inspire us.

What structure did you find ?

-Steph

Supermarket Mission

supermarket

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

In a supermarket, the Matrix put a lot of traps to buy some junk foods. Here some tricks to avoid the Matrix’s traps.

The plan

You need a plan to succeed, it’s the basis. Create a list ! I use Evernote  to do my supermarket’s list but you can use a piece of paper or something else.

My list :

  • Rice

  • Pasta

  • Olive oil

  • Chicken

  • Tuna

  • Alaska pollock

  • Vegetables

  • Fruits

  • Green tea

  • Eggs

  • Legumes

  • Vitamines pills

May be it can help you to do your own list.

Don’t go to the supermarket with your stomack empty. It’s the best way to fall into all the Matrix’s traps to buy junk foods. Supermarkets put chemical odors intentionally to make you buy and with a full stomack, you avoid this trap like a champion.

Nutrition Label

nutrition label etiquette ingredients nutrition label

Now we learn ingredients, we need to have a good judgment about nutrition lable. Luckily the most of healthy foods don’t have nutrition label like meat, fruits and vegetables.

If you buy something in bags and boxes, take 30 seconds to read the nutrition label. It’s crazy what you can find in foods today.

Here somethings you need to know about nutrition label :

  • Don’t be scammed by the food’s name – « healthy food », « natural » shouldn’t blind you. Be sure it’s not a scam like Nestle’s Fitness or Kellogg’s Special K.

  • Scan ingredients list – The first ingredient in the list make up the most of the product. Usually, the fewer ingredients, the better. Don’t be scammed by ingredients name with the mention « all natural ».

  • This is not because it’s not written sugar that there aren’t inside – You know these cereals bars named « healthy » like Nestle Fitness cereal bars or Kellogg’s Special K cereals bars.

  • Avoid high fructose corn syrup – Take whole grain bread and in some whole grain bread you will see in the first five ingredients « high frutose corn syrup ». Shit.

Your body is the only one you have, so take care about the foods you put inside.

Vegetables and fruits

A challenge ? Everytimes you go to the supermarket buy a new vegetable or fruit and learn to prepare it. If you don’t know the vegetable or you don’t know how to prepare it, use Google or DuckDuckGo  or you can ask to an employee. There is a lot of choice of vegetables and fruits in the world and we should take advantage of it.

Fish and meat

chicken meat fish

Don’t be afraid about meat’s fatty curs to save money. The enemy isn’t fat.

Select meats based on your goals. Beef’s fatty cuts is excellent to try to increase calorie levels to gain weight,. chicken breast’s boneless and skinless cuts is excellent to try to keep calories down to be lean.

You can buy bacon.

Tricks

  • Frozen vegetables are excellent – If you hesitat between fresh vegetables and frozen vegetables, select frozen vegetables. Frozen vegetables are good because they’re not bad, they’re easy to prepare and they’re cheap.
  • Check weekly coupons – You can save some money on foods you usually buy because you can have a discount with another brand. It’s a exemple.
  • Don’t be scammed by the sale price – Even if it’s « 10 for 10.- » usually you don’t need to buy 10 so don’t be scammed by the Matrix. Often, you can bu 3 and have access to the sale price.
  • Have supermarket’s member card – It’s free and you can have huge discounts.
  • Go to the supermarket next to your house – Vegetables and fruits can spoil quickly if you do a big trip so go to the supermarket next to your house.
  • Buy in bulk – Very convenient to have a stock of fruits, vegetables, legumes, tuna can or peanut butter. All these things can be keep longtime, it’s cool.

 

Do you have some questions about supermarket ?

-Steph

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