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.

No Longer Being A Victim Of The Modern Slavery

modern slavery

What’s this is THE stephane ANDRE. I watched an Olivier Roland’s video  and I learned good stuff.

Are you a victim of modern slavery ? If you have not yet asked the question, I will tell you the case of infopreneurs victims of modern slavery.

This is often what happens to people who create text, audio and video content on the internet. Imagine this case, a blogger decides to create his/her blog to build a community around a concept, idea or theme for weeks, months or years with free content. This blogger works hard to create free quality content and his/her audience grows little by little.

Fear of losing his/her community

 

fear of losing panic

After a few months or years of work, this blogger will propose something to his/her audience, it’s a paid product or a paid service. After all, all work has its merits. But for a minority of his/her community, it’s the scandal, people will make comments things like : « Actually, all you’ve done from the beginning was just to do business. You don’t care about your community, all you want is to make money, etc ».

At that moment, this minority who is scandalized by a paid product or a paid service, doesn’t realize that the message they say is : « Listen, we like you but all we want it’s that you work for us for free. We agree to continue reading your blog’s articles as long as your work for us for free until the end of your life ». The people who act like this are called supporter of slavery. But the craziest part of all this is that these people aren’t aware of this because they are not going to the end of their own reasoning. They react emotionally.

The problem is that we too often see infopreneurs let themselves be impressed by this. It’s normal to earn money to live with dignity, it’s legitimate to have this process because that is how a company works. The goal of infopreneurs is to create a company based on their passion. It’s important not to be negatively influenced by this small minority in the community.

So don’t let yourself be impressed by modern supporter of slavery. You must realize that people who complain are a tiny minority. The silent majority in your community find it normal and these people are motivated to buy your product or service. You know, the small minority who is never happy is always very noise.

You deserve that

 

you deserve it

And I have to explain something to you, it’s something you’ll only see when you sell a product or a service. There are people in your community who have been following you for months or years, and who buys what your offer simply to thank you for the good free content you have done so far.

When you have recognition like that, it’s priceless and you don’t worry more about the modern slavery’s supporters of the world. Live your passion by creating quality free and paid content because « all work has its merits » and if a person is not happy, you can share this article. It’s the same for an infopreneur who is afraid of losing a part of his/her community if he/she makes a paid product/service, share this article.

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

-Steph

Squat Correctly (Part 1)

squat

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

I’m sure that in your gym, everyone says it’s good to do squat ? But who do your see really doing ? There’s not a lot of people, it’s weird, no ?

I do the squat on leg’s day but the truth is that it’s actually a « full body » exercice. « Full body » means that it’s an exercice that work several different muscle group at the the same time.

The squat mimics a lot of natural movement that you use everyday and if your goal is to gain muscle and lose weight, the squat is perfect.

What I see in my gym is that people who have never done squat are very intimidated and they use Smith machine to be reassured. But the Smith machine is very bad to do squat because it prevents you from making a natural move.

With this article, you’ll know everything about the squat and you’ll be able to do it without problem.

Why

how much why

The squat is one of the most fundamental functional movements of our lives.

Look at babies, they bodyweight squat quietly. it’s by growing that we stop doing squat and be on a chair for hours.

When you travel, you see in countries, people do full squat to sit and chat, it’s fun. There are even restroom where you have to do a squat.

It’s modern furniture and technology that make us want to do less squat but fortunately we can get back to basics and squat all life.

Squat is a movement that uses multiple joints, hip and knee joint. This is what we call a compound movement.

Squat is a movement that uses legs muscles, hips muscles, core muscles, back muscle, shoulder muscle and arms muscle. That’s why I told you it was a full body exercice.

What is cool with squat is that it increases your flexibility and it strengthens your bones, your muscles and your knees.

The fact that squat uses several muscle groups in your body, your body must increase your anabolic hormone production  to exercise the movement. This is cool because it helps to lose fat and gain muscle.

Strengthening strength in your knees and in your hips decreases your chances of having injuries in everyday life.

You saw, it’s really good for your body to do squat. Now, look at the different type of squat.

Bodyweight squat

bodyweight squat

It’s the simplest squat version, it’s the squat we used to do when we were babies.

Stand with your feet slightly wider than your hips. Your toes should point lightly to the outside, about 5 to 20 degrees outside.

Look before you and fix a spot on the wall in front of you. You’re going to look at this point while you’re squatting. You don’t have to look at ceiling or look at the floor. For me, it also helps me to stay focused.

Put your arms straight forward so that they’re parallel to the ground. Keep your spine straight. Your spine shouldn’t be rounded or too arched.

Be concentrated to properly distribute the weight on your feet. The weight must be on your heels and the ball of your feet. You must feel like you glued to the floor. With this technique you’re able to move your toes throughout the squat.

During the squat keeps your whole body contracted. Here we go.

Inhale, swing your hips back and push your butt back. You swing your hips back to bend your knees. It’s important to swing your hips back to begin the movement. If you start by bending your knees to begins the movement, the day you’re going to lift a heavy weight, you’ll quickly feel the pain and difficulty.

Continue to look in front of you by fixing the spot on the wall in front of you. Keep your back straight to have your spine in a neutral position and your chest and your shoulder up.

Get down

As you go down, stay focused so that your knees are aligned with your feet. I remember that when I started squatting, I had to concentrate on not having my knees inside my toes. When this happened, I would push my knees out to be aligned with my feet. Of course, your knees must not exceed the width of your feet.

Imagine you have a Start Wars light saber on your knees. The light saber should be between your second and fourth toes, it’s a little trick to help you have your knees aligned with your feet.

Squat down until your hips joints are lower than your knees, this is the parallel position. It’s necessary to look at the hips position and not the thighs position because the thighs size can be different from one person to another. If your hips joint aren’t lower than your knees, you do a partial squat.

Once you’re down, it’s time to get back on your feet.

Get up

Continue to have your whole body contracted and push on your heels and keep your feet on the ground as well.

Stay focus so that your knees are aligned at your feet like when you get down and contract your butt up to be sure to use your glutes.

The most important thing is that you have to keep your body and your core contracted all along the squat. It’s important to learn to do this right away because the more you lift heavy, the more it will help you to have a good body’s position during the squat.

Note :Every human being has a unique body so none of our squats will look perfect. A person who has a short femur  will have a slightly different squat than a person who has a long femur. And it should be added that many people are working to improve their mobility problems. What I mean is that if your squat looks different from the person next to you, it doesn’t mean you’re doing it wrong.

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

-Steph

The Key To Have Success

key of success

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

The key of success in any field is something everyone is looking for. I’ve been looking for this and I think you too.

There is a quote to find the key. It’s a quote from Sir William Olser , the father of modern medicine Here is his quote : «  The very first step towards success in any occupation is to become interested in it ».

I think you had the same reaction as me when you read the quote : « Yes, it’s obvious ». Yet if Sir William Olser said that, it was because he noticed that people around him didn’t follow this principle.

Be interested in

be interested in

Now look around you. I’m sure that in your friends group, there are people who want to earn more money or be rich ? Are these people really interested in knowing how to earn more money effectively ? In my case, I am the only one.

Oh another thing. I’m sure that in your friends group, there are people who want to be happy ? Are these people really interested in knowing how to be happy effectively ? In my case I am the one.

In my friends group, there are people who want to be happy and rich but that’s just words. And when I tell them what I found they, often, tell me they already knew that. So I ask them : «  What do you know about that ? But why you don’t do it ? ». I don’t explain you the answer, you already know that.

The truth is, if people don’t do something, it’s because they’re not really interested in that . Everyone has different goals.

Long-term investment

long-tern investment

To be really interested, it’s to ask yourself questions, to look for information, to meet people who have reached the goal, to read books that will help you reach the goal, to meet people who have not yet reached the goal but which are in the same movements as you, etc.

Here’s the question I ask you. This question is the first step to your success : « What do you want to accomplish in your life and are you interested enough in it to succeed ? ».

For exemple, if you want to become a successful author, you need to learn. You need to learn and practice regularly and for a long time. You need to read books where successful authors share their advice. You need to follow trainings with successful authors. You need to be part of a group of authors on Facebook, etc. With internet, there is so much resource that you have no excuses. Success is a long-term investment.

Take a few hours on a quiet weekend to really think about what you want to accomplish in your life. Very often, these are things your parents don’t like but if you’re really interested you’ll prove them wrong with your success. Don’t forget, success is a long-term investment.

I have a friend in prison and the last time I saw him, he said to me : «  You know Stephane, the best revenge in life is success ».

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

-Steph

Fitness History – United States – The 1960 (Part 13)

united states 1960

President John F. Kennedy was a major supporter of fitness and health-related benefits to United States citizens. He continued the Presidential Council for Fitness Club Youth naming Bud Wilkinson as head of the council. The name was also changed to the Presidential Council on Physical Condition. Kennedy spoke openly about the need for the United States citizens to improve their fitness levels including with writing an article in « Sports Illustrated » magazine titled « The Soft American ». He said: « We are under-exercised as a nation ; we look instead of playing ; we ride instead of walking ». Kennedy has prompted the federal government to be more involved in the promotion in national fitness and launched fitness pilot programs for children. Kennedy’s commitment to fitness can be summarized in one sentence that said : « Physical fitness is the basis of all other forms of excellence ».

Dr. Ken H. Cooper, widely recognized as the « Father of the modern fitness movement » is generally known to encourage more people to train as any other individual in history. Cooper advocated a philosophy that has abandoned the treatment of disease by preventing the disease. « It is easier to maintain good health through exercise, diet and emotional balance than to regain once it is lost », he said. Early in his career, Cooper stressed the need for epidemiological data to support the benefits of regular exercise and health. Data from thousands of individuals have become the foundation for his aerobics concept. Aerobics released in 1968 sent a powerful message to United States citizens – to prevent the development of chronic diseases, we must do regular exercise and maintain a high fitness level throughout life. The message, programs and ideas of Dr. Cooper created the template from which the fitness proliferated until modern times.

The Lessons of History

history

The history of fitness depicts fascinating themes that are closely related in the 21st century. A common feature is the strong association of military power and politics with fitness throughout the progress of humanity. In many ways, this shows the impact of our world leaders can have on health and fitness.

The mind-body concept has had a precarious development. Sometimes some cultures prescribe spirituality at the expense of the body, while others, such as the Greek society, confirmed the idea that a healthy mind can only be in a healthy body.

Another interesting development from history is the concept of the exercise for the body and music for the soul. Fitness programs today have developed this concept harmoniously, music has became a distinctive element to the exercice experience.

It seems that societies become too enamored of wealth, prosperity and self-entertainment so that fitness levels drop. Also as technology progressed with humans, fitness levels declined. So, this is a resolution with which we are challenging societies today: Maybe using all the extensive research on the health and fitness combined with the creative minds of the fitness industry today, we can now solve this part of the fitness puzzle.

This is the end of our journey through time. Personally I learned a lot and I see fitness differently (it changes Photoshop’s delirium). I hope it was the same for you.

-Steph