Manage Your Lipids

lipids nut avocado fish oil seed

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

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

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

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

  • Bad fat – These are saturated fatty acids

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

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

Type

Harmful fat

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

Bad fat

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

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

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

Neutral fat

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

Good fat

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

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

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

Consumption

lipids nut avocado fish oil seed

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

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.

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

-Steph

Tempo To Gain Muscle ?

 tempo

Do you have a level medium / intermediary ?

Small definition: according to the NCSA (the National Strength and Conditioning Association), a newbie is a person for less than two months of resistance training (weight lift). An advanced person, has done it for more than one year and an intermediate person has at least six months, 2-3 times a week consistently.

The majority of us situate in the intermediate or advanced category. The above definitions is very important because without it, I couldn’t write this article. The problem with this definition presupposes that you do a linear progression, which means that you become consistently drier, stronger and you improve your exercise techniques.

The reality is that the majority of people incidental progress and yet they still lifting weights (because it’s cool) and never experience real progress.

weight progress

The majority of people in this category is need to do one of two things:

  • Train with a coach: a coach with enough experience to understand that you lost your soul in the desert of intermediate level.

  • Understand that the exercises are a science and study the nuances to progress in stagnation phases.

The Nuances To Gain Muscle

Everybody noticed that the tempo to lift weights plays an important role in the size and quality of muscle tone.

Tempo is the speed of exercise’s movement during a rep. When you pay attention to that, you PROMOTED a greater secretion of growth hormone, better synchronization of neurons and increased protein synthesis. These are essential elements to become stronger and leaner. You just apply the right concepts at the right time.

Time Under Tension

Tempo is a separate entity from Time Under Tension (TUT), but they aren’t separate; tempo is simply a kind of TUT.

time under tension

What’s the Time Under Tension ?

The best way to explain the TUT is to think of it as all of the time when a muscle is under stress. This includes the tempo of an exercise but also other training practices such as density and isometrics.

Anything that gives more stress longer to a muscle is generally advantageous to gain muscle and be lean.

The importance of time can’t be underestimated. The timing for an exercise place stress on a muscle and in this timing, cell membranes begin to swell (muscle pump), which also requires vasodilation and nutrient influx to repair the damaged area.

This is a crucial intense technique.

Tempo + Cells Swelling + Nutrients = Success.

Tempo is an important factor in the equation and can help create muscle tone but it isn’t the most important factor.

Time, Tempo and Combining The Two

Now that you know the trick, we will take this knowledge and give you new methods to use at the gym.

The last series

Here is what you do: take a break of 60 seconds after your last set and decreases the weight about 20%. After the break, doing a set of 25 reps. With proper technique, your contracted muscles throughout the exercise when you raise and lower the weight.

The benefits of this is the use and development of parts of the muscle that you don’t know, well all the parts of your muscle, pump.

Isotension

Isotension was created by the bodybuilder’s coach John Meadows; It’s really painful and will challenge your desire to continue but if you want out of this poor physical, you have to continue.

Let’s be super creative, okay? Tell your loved ones that you don’t talk to them for 24 hours. Now stay focus.

You put a bench, biceps curl. You take a barbell with a reverse close grip. You do your usual number of reps in each sets and the last sets raises the bar halfway up. In this position, contract your muscles and keeps it worked most powerfully as possible for 10 seconds.

isotension

This works because the muscles can be strengthened in particulary isolated parts of the movement. Choose the part that you feel the weakest, be it half way throught (which can help the muscle to peak) or a quarter of the way from the top or bottom which helps strengthen tendons and ligaments near your joint.

Note: If you keep the biceps curls during a quarter from the bottom, you’ll develop that sweet cut between your biceps and your forearms (the one that makes your arms look more defined that they really are).

Now that you have these specialized techniques , you will not floundering in the sea of mediocrity. That’s good !

Try these techniques and you will see you will always be motivated, no plateau . Good luck.

-Steph