What Words To Know In The Fitness (Part 1)

book definition pens pencils

This part of what words to know in the fitness is about physiology to know the mechanisms of living creatures. If you’re curious about why I’m doing it, click here. The definitions come from, or a mix from these three dictionaries:

Several dictionaries can help to better understand a word.

Matter

  1. The matter is a material object.
  2. In the field of science, physics, the matter is an element that occupies space and the force can move it.

Energy

  1. Energy is the force that comes from sources such as food, fuel, electricity or other. It allows to do a task or produce a movement.
  2. Energy is the intellectual or physical power of an individual to do a work

Organism

The organism is a living creature like a plant, animal or human being

Cell

Cell the main denomination of all living creatures.

It exists living things with only one cell. The human being has more than 37 trillions of cells.

Cells born, multiply, create energy, transfer information and die.

Tissue

The tissue is a set of cells in living creatures. This creates a type of physical structure with defined behavior.

Organ

An organ is a set of tissues. All tissues combined have the function of performing a task in an organism such as the lungs, skin or heart.

Beware, skeletal muscle has only one type of tissue, so it is not considered an organ.

Muscle

Muscle is a type of tissue. It is usually connected to the bones and contracts and relaxes to create a movement.

Muscle fiber

A muscle fiber has several names as a muscle cell or myocyte. It is a group of long filiform strands named contracted myofibrils.

Skeletal muscle

Skeletal muscle is muscle tissue. It linked to the skeleton to help the body move the limbs and other body parts.

Chemistry

Chemistry is a scientific field. It studies the composition, the properties and the reaction of matter.

Chemical

  1. Chemistry is the act of interacting materials studied in chemistry.
  2. A chemical is a material that can have a chemical process or change.

There exist natural and man-made chemicals

Element

An element (chemical element) is a material that it’s not possible to decompose into little parts.

More than 100 are the main components of matter.

Gram

One gram is a metric unit of weight. One pound is about 454 grams.

Kilogram

One kilogram is a metric unit of weight. 1,000 grams is about 2.2 pounds.

Celsius

Celsius is a scale of temperature on which water freezes at 0 degrees and boils at 100 degrees.

Fahrenheit is a scale of temperature on which water freezes at 32 degrees and boils at 212 degrees. The United States uses Fahrenheit.

Calorie

A calorie is energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius.

Calories are also called kilocalories (1000 calories). Kilocalories are convenient for measuring the energy value of foods.

Compound

A compound is a material composed of two or more diverse components.

Molecule

A molecule is the smallest particle of a component in a material.

If you break it down, it becomes the element that created the molecule.

Acid

An acid is a chemical material that reacts with another material. It can also dissolve certain elements.

Amino acid

An amino acid is a natural item in proteins

Essential amino acid

An essential amino acid is an amino acid important to keep the body healthy. The body can’t create it itself, but it’s available in food.

Protein

A protein is a natural item in a chain of amino acids. Proteins produce body tissues (skin, hair, muscle, etc).

Fat

  1. Fat is a greasy or oily item in a creature living.
  2. Fat is a material from animal or plant use to cook in the form of liquid or solid.

Carbohydrate

A carbohydrate is a molecule build with hydrogen, oxygen, and carbon. The body uses it for energy.

Gas

Gas is a material in the form of air.

Carbon

Carbon is a material non-metallic in a lot of matter on earth and in all living creatures.

Oxygen

Oxygen is an essential gas for living creatures. It has neither odor nor color.

Hydrogen

Hydrogen is a flammable gas without odor or color. The universe is full of it.

Enzyme

An enzyme is a material created by organisms. It provokes chemical reactions.

Digestion

Digestion is the mechanism of decomposition of food into different elements. After, the body can use those elements.

Metabolism

Metabolism is a physical and chemical mechanism in an organism to preserve life.

Metabolism produces energy to create, preserve and destroy cells and tissues.

Anabolism

Anabolism is a metabolic mechanism in an organism. This mechanism uses energy to create complex materials from simple materials. For example, to create tissue, it uses proteins.

Anabolism is also called constructive metabolism.

Catabolism

Catabolism is a metabolic mechanism in an organism. This mechanism decomposes complex materials in simple materials. For example, it breaks down proteins into amino acids. It also produces energy.

Catabolism is also called destructive metabolism.

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

-Steph

Dietary Fats

dietary, fat, oil, fish, avocado, nut, olive

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advice from Arnold Schwarzenegger and I learned some good stuff.

Of the 3 macronutriments, fats are the nutrients that are the most dense in energy. Fat is composed of the same thing as carbohydrates (carbon, hydrogen and oxygen) but the difference is that the atoms are not linked together in the same way. Fat is in plants and animals. Oils are liquid fats. Fats are insoluble in water. Fats are organized in 3 categories:

  • Simple fats (triglycerides)
  • Compound fats (phospholipid, glucolipid, lipoprotein)
  • Derived fats (cholesterol)

Here are the 3 fat’s functions in your body:

  1. Fats are the main source of stored energy (body fat)
  2. Fats help to protect and cushion the major organs
  3. Fats have an insulator effect, preserving body heat and protecting against excessive cold.

Fat is the most dense nutrient in calories 1 pound (453gr) of fat contains 4000 calories while 1 pound (453gr) of protein or carbohydrate contains about 1800 calories.

When you do exercise and stay within your aerobic capacity, it means you don’t run out of breath, your body uses fats and carbohydrates as a source of energy at around 50/50. But if you continue, your body will use more fat than carbohydrates as a source of energy. If you train for 3 hours, your body can use fat to create 80% energy for your body.

As you could read, there is different type of fat: saturated, unsaturated and polyunsaturated. These terms mean the number of hydrogen atoms attached to the molecule. Here is an analogy with a string’s ball so that it’s easier to understand. Saturated fat is like a length of string in a messy clutter. Unsaturated is like a rope with some entanglements. And polyunsaturated is like a rope carefully wrapped without the sign of a tangle. The more fat is saturated (tangled), the more likely it’s to remain in the body and clog the arteries, which increase the risk of heart disease.

There are also other factors. Diets rich in saturated fat tend to increase cholesterol levels in the blood. Health experts advise that 2/3 of your fat intake is polyunsaturated fat.

Saturated fats are found in:

  • Beef
  • Lamb
  • Pork
  • Chicken
  • Shellfish
  • Egg yolks
  • Cream
  • Milk
  • Cheese
  • Butter
  • Vegetable shortening
  • Chocolate
  • Lard

Unsaturated fats are found in:

  • Avocados
  • Cashews
  • Olives and olive oil
  • Peanuts, peanuts oil, peanut butter

Polyunsaturated fats are found in:

  • Almonds
  • Cottonseed oil
  • Margarine (usually)
  • Pecans
  • Sunflower oil
  • Corn oil
  • Fish
  • Mayonnaise
  • Safflower oil
  • Soybean oil
  • Walnuts

Essential Fatty Acids

fatty, acid, saturated, unsaturated, monounsaturated, polyunsaturated, omega,3,6,9,linolenic, linoleic, cla, gla, arachidonic, epa, dha, oleic, lauric, myristic,palmitic, stearic

Essential fatty acids are inevitable in a healthy diet because your body can’t create it itself- That’s why it’s essential that you eat foods containing essential fatty acids. It’s a shame because many bodybuilders have low fat diets and they develop deficiencies in dietary fat. Fortunately there are foods and supplements that provide “good fats” to avoid this extreme. Here are some examples:

Fish oil

Instead of eating low-fat fish, test salmon, trout or mackerel. Fish oil is needed by organs, especially the brain. You can also take fish oils as supplements.

Polyunsaturated vegetable oil

In vegetable oils, there are 2 acids that are valuable: linoleic acid and linolenic acid. Supermarket oils such as corn oil, sunflower oil and safflower oil don’t contain linoleic acid. Soybean oil is the only supermarket oil containing linoleic acid but you need ot pay attention to GMO. For linolenic acid, you can find that in linseed oil, walnut oil, pumpkin seed oil.

Monounsaturated fatty acids

There are the most harmless fatty acids compared to some polyunsaturated fatty acids because they don’t affect your cholesterol or your prostaglandins (regulators of the hormones action). Monounsaturated fatty acids are found in olive oil and macadamia nuts.

Supplements of fatty acid

These supplements contain essential fatty acids from fish oils and other sources.

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 .

Carbohydrate

carbohydrate, bread, rice, pasta, potato

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advice from Arnold Schwarzenegger and I learned some good stuff.

Carbohydrates are the main source of energy in the body. All carbohydrates are sugars that are molecules containing carbon, hydrogen and oxygen. Glucose is synthesis by plants through the photosynthesis process (using the sun’s energy) or by animals during the glycogen synthesis process. But be careful when I talk about glucose (sugar), I’m not talking about table sugar. There are several categories of glucoses (sugars). Here they are:

Monosaccharides

  • Glucose (blood sugar)
  • Fructose (fruit sugar)
  • Galactose (a kind of milk sugar)

Oligosaccharides

  • Sucrose(table sugar)
  • Lactose(milk sugar)
  • Maltose (malt sugar)

Polysaccharides

  • Plant polysaccharides(starch and cellulose)
  • Animal polysaccharides (glycogen)

The speed of which carbohydrate metabolized are measured with the glycemic index. A high glycemic index (a large increase in serum glucose) indicate that carbohydrates metabolized rapidly. A low glycemic index (a small increase in serum glucose) indicates that carbohydrates metabolized slowly or differently.

What’s cool now I being able to check the gylcemic index of foods on internet. For example, Chinese restaurant rice has a very high glycemic index compared to brown rice or wild rice.

carbohydrate, bread, rice, pasta, potato

Carbohydrates are the easiest type of food to turn into energy for the body. When carbohydrates converted to glucose, glucose circulates in the blood and helps muscle contraction. Glycogen in the muscle and liver stored for future use. A supply of carbohydrates is necessary for an ambitious bodybuilder for several reasons:

  1. Carbohydrates are a basic type of energy. Carbohydrate stored in the muscles in the form of glycogen will allow to train intense and heavy.
  2. Size of muscles increases when the body stores glycogen and water in individual muscle cells.
  3. Carbohydrates in the body have an effect that prevents the body from burning excess protein to create energy.
  4. Glucose is the main source of energy for the brain to be operational. Carbohydrate deprivation can have very negative effects on mood, personality and mental abilities.

There is a reason why carbohydrates are really needed as fuel for a workout. This is because most exercises are anaerobics exercises. Anaerobics exercises are flushed through intense puffs and exceed the body’s ability to provide enough oxygen to sustain the effort. But the carbohydrates structure allows to continue feeding the muscles during an exercise for a short period without oxygen. Therefore, when you do intensive weight training or you run a 100 meter sprint, your energy for these efforts is mainly composed of carbohydrates.

Carbohydrate supplement

carbohydrate, supplement, powder

Intense training creates a demand in the body to replace glycogen and amino acids. Be careful that your body contains enough carbohydrates after training, otherwise your body may start using amino acids (protein) as a source of energy. The period during which the body is in very high demand for carbohydrates is shorter than for proteins. The best results are obtained when you give the necessary carbohydrates to your body about 20 minutes after your training.

This need for immediate replacement of glycogen is the reason why many bodybuilders use a carbohydrate supplement after training with a protein supplement. It’s very useful when you do a strength training with a cardiovascular session (treadmill, stepper or bike). If you do cardio too soon after your strength training, you’ll be depriving your body of carbohydrates. And as you lack energy, your body will quickly use your amino acids (protein) to create the energy that is missing.

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 .

Protein (Part 1)

protein, food, chicken, bean, rice, avocado, beef, egg, bean, nut, milk

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advices from Arnold Schwarzenegger and I learned some good stuff.

Your body uses protein to build, repair and maintain muscle tissue. Bodybuilders have a great knowledge of nutrition, especially the protein for building muscle. Since they want to consume much more muscle than the average person, they consume more protein than average.

Your body uses protein to build muscle only if all the necessary amino acids are available. The small problem is that your body doesn’t produce by itself all the necessary amino acids. Amino acids that your body can’t produce are called essential amino acids and fortunately they’re available in foods.

Proteins are made of carbon, hydrogen and oxygen like other macronutrients, but proteins have one more element, nitrogen. Bodybuilders often explain that they have a positive or negative nitrogen balance, which means that they’re in an anabolic state (muscle gain) or in a catabolic state (loss of muscle).

Food and protein

There are foods called complete proteins, which means that they provide all the amino acids needed to create usable proteins. Milk, eggs, meat, fish and many vegetable products have complete proteins. Be careful because these foods don’t have the same amount of usable protein by weight. For example a food that contains 10 grams of protein, your body can use only 7 grams.

Here is a table that shows the amount of protein by weight and the protein’s amount used in your body as a percentage for the most common foods :

Food% Protein by weight% Net Protein Utilization
Eggs1294
Milk482
Fish18-2580
Cheese22-3670
Brown rice870
Meat and flowl19-3168
Soybean flour4261

(Whey is a byproduct of milk that contain much more protein than eggs)

This table tells us that an egg contains only 12% protein by weight. Despite this small percentage, an egg contains an amino acids balance that allows your body to use 94% of it. However, the table tells us that soy flour contains 42% protein by weight. But because of the amino acids composition, your body can use only 61%. This shows us that there is a difference between the protein’s amount in a food and the protein’s amount your body can use.

This is the end of Part 1.In Part 2, I show you that in cases where you don’t have complete protein foods, it’s possible to make combination of food to have the maximum protein used by your body.

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 .

Understand How Your Workout Works In Your Body (Part 1)

body anatomy

I watched a Jamcore DZ’s video  and I learned good stuff.

I will talk about the training or workout. It’s a simple subject but everyone is lost because of theories and training systems.

A training is a physical activity and we will return to the basic seeing the effects of a training in your body.

Why when we train we like to look at ourselves in the mirror and that makes us happy ? This is what we will see.

Training

training workout

Whenever we do an action, there is a reaction. When we’re training (lifting weights), there is an increase in oxygen consumption then, an increase in blood circulation and then, congestion of the muscle. Congestion depends on 3 important things : nutrition, H2O and muscle isolation.

Nutrition must be the best as possible. Water consumption must be high. Learning to master to isolate the targeted muscle during a exercise allows you to increase the possibility of having a huge muscle.

After the congestion (nutrition, H2O, isolation), there is sweat then, there is the release of hormones called endorphins. Endorphins will make you feel good. It’s happiness and it’s at this moment that you will look at the mirror to appreciate your body.

It’s the process of your body when you do a physical activity (training).

All training programs don’t work for everyone

training workout program

There are training programs that are good for you and some are not. To discover this, there are 2 principle :

  • Execution and mastery of the exercise

  • The experience that comes with time

These 2 principles aim to improve your ability to isolate muscle during exercise. Which means working the targeted muscle without the help of another dominant muscle. I wrote an article about it .

Joints

joints body

To master an exercise, it’s also necessary that you know your joints like oversupination, overpronation or valgus. Choose intelligently your exercises allows you to not break your joints (injury, tendinitis and muscle tears). Don’t do an exercise because someone told you it’s the best exercise in the world, choose an exercise adapted to your morphology.

For example for me, I know that I have the valgus , which means that when I do barbell curls to work my biceps, I have pain wrist. When I do barbell curls with an EZ bar, I have less pain. When I do dumbbell curls, I have no pain, it’s perfect. So for me, the best exercise for my biceps is the dumbbell curls and not the barbell curls because I know my joints.

Another example. When I walk, my feet are outside so when I squat my feet are outside and that’s happiness. If a person tells me that I have to squat with my feet in parallel because it’s the best position in the world, I could say : « Shut up, I know my morphology better than you because I have studied my morphology ».

The elements that influence the exercice’s performance are experience, joint’s flexibility and the respect of the biomecanics laws.

That’s why I’m telling you that you shouldn’t validate a piece of advice without having tested it on yourself. On internet, you can find video like « The 5 worst exercises ». These videos aren’t based on different type of morphologies, so they are not relevant information, it’s just to make buzz. If you want to work on your biceps, try several different exercises and keep the one that suits you best.

Here is another story. I watched a Christian Guzman’s video where he was doing the overhead triceps extension with an EZ bar. I did this exercise for 1-2 months and I noticed that I didn’t have a good feeling even if I had a good execution of the movement. I started looking for another exercise of the same type to work my triceps and I found the lying dumbbell triceps extension and now, it’s perfect.

I needed time to learn the exercise, realize that this exercise didn’t fit my morphology and find another better fit.

You may think I lost time testing this exercise for 1-2 months but I gained experience with this story. It’s by testing yourself the things you can know what is good and what is not good for you. Experience is the knowledge of things voluntarily acquired through pratice in the reality of life.

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

-Steph

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.

Be Limitless Like In The Movie

limitless

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

You’ve heard we use only 10 % of our brain. Do you imagine be able to use 100 % of your brain ?

The book and the movie « Limitless » are based on it and when I watched the movie, I liked it. A lot of people liked because we dream about it for years.

« Limitless » is the Eddie Mora’s story who by chance find pills that give a unlimited power to his brain. He write a book in 4 days, he leans several new langages, he stops smoking, he lose weight and gain muscle. He earns a lot of money in stock market.

This guy transformed his life in video game (he becomes a little bit like James Bond). Is it possible to become more productive without medications ?

How

To become limitless, here is the list of things we should be able to do :

  • Read more often – We can read a book very very quick and remember all the important things.

  • Write a book – We can write a book in few days or weeks instead years.

  • Learn a langage – We can talk a langage in few weeks and we can have a nice conversation with people with that langage is their native langage.

  • Have an excellent physique – We can train in an effective way without spend several hours in the gym to see results.

Maybe you will change some things in this list but I think this list is fun.

The concept is to accomplish more things by spending less time :

  • The ability to retain more information

  • The ability to spend more time to learn

  • Make the time you spend learning to be more effective

  • The ability to learn more different things quickly

First : Exercice

exercice work out

Here a excerpt from an article of Scott’s website « Live Your Legend »  :

While on a boat with Richard Branson, a man asked « How can I be more productive ? » Keep in mind, Richard is the founder and operator of a 400-company conglomerate. He also has dyslexia and a pretty piss poor academic track record.

Yet somehow, from space travel to deep sea exploration, to music and cell phones, this guy has literally been able to accomplish a bazillion times more than the average Joe. And he’s still only 61.

Hence, the crowd of boat passengers hung on the edge of their seat cushions in anticipation of what turned out to be an unbelievably simple answer…

Richard responded: « Work out ».

Charles Basch of Columbia University summarized how exercices affect functions :

  • Increase oxygen flux to the brain

  • Increase brain neurotransmitters

  • Increase neurotrophins that ensure the survival of neurons in the areas responsible for learning, memory and higher thinking

Dr John Rathey who wrote « Spark: The Revolutionary New Science of Exercise and the Brain »

 

and « Driven to Distraction: The Study of Attention Deficit Hyper Disorder »

 

 

give many studies on physical activity and the increase of focus and the increase of the memorization when we study. « Exercices don’t make you more intelligent but they help to optimize the brain to learn ».

It’s with this study that  Charles Hillman discovered that do a few phyical exercices before school can increase memory of 5-10 % among children.

Second : the plan

Malcolm Gladwell says in his book « Outliers »

that people become expert after 10 000 hours of pratice. Warning, you must learn in the good way, otherwise you become an expert by doing it with a bad execution.

It’s mean, if we learn something in the good way, 8 hours per day everydays, we should be an expert in 3 years and a half.

But we don’t have all this time and we don’t want to be the master of the experts.

When we learn a langage, a dance, a martial art or a new musical instrument, we need to identify the key movements or the key words. We need to become proficient in the skill. Don’t worry about the rest of the stuff.

Exemple :

A new instrument

Rather than studying complex compositions of classical music, look current music and studies the patterns.

  • If you learn basic guitar chords, you can learn 80 % of popular music.

  • If you learn basic piano chords, you can quickly learn pop music you always wanted to play.

The goal isn’t to to play in a symphonic orchestra but to learn the basics and take pleasure in making progress.

Look this book « The Talent Code »

 

to have more information to learn properly.

Third : Environment

environment for success

Now our brains are ready to learn and we identified the skills or goals we want to have, it’s the time to create an environment for success.

I wrote an article to create your headquarter . We will do the same thing to help us to become limitless.

A : Stop to being multitasking

Often people advise to be able to do several thing in the same time but the only thing this behavior do is to decrease your ability to learn and your productivity. Look the results you have when you work and every 10 minutes you watch a video on YouTube. Every time you change activity before you finish, you become less creative and productive.

Si you want be productive, focus on one thing and finish it. If you learn a new langage, dedicate time only for it and nothing else.

B : Remove all distractions

Often people thing they can do their passion in evening around 21h-22h (9pm-10pm). It’s not true because people are distracted very easy all day. They spend a lot of time on Facebook, Youtube, Gmail, Instagram, Snapchat, etc. Then when everybody sleep, it’s at this moment they work on their passion.

Work on your passion immediately after your school/work and you will see the difference. It’s guarantee !

There are apps like « Self Control »  to allow you to not be distract any more

If you want write a book, go in a boring place. Don’t go in a place where there is a lot of cool stuff.

If you want read a book, go in a place where there isn’t TV. Don’t be tempted or cancel you cable (we can watch everything on internet now).

Be Limitless

Here principles :

Exercice. In the morning 10 minutes of bodyweight’s exercice

Plan. You know exactly the 2 skills you need to study and they must be done before 16h (4pm).

Environment. Blocks for a certain time websites that can disctract you. Cancel your cable also.

Hack

hack

Everydays

James Clear’s tip . If you learn a musical instrument or a langage, do it for 5 minutes each day. Create this habit is more important than the « perfect » time.

Use help of others

If you want learn something quickly, you can find some people who learned this skill quickly. Ask to this person how he/she learned this and test it.

Make mistakes the 1st day

You can learn a langage with a grammar book for years but if you don’t speak this langage with people, it’s useless. It’s like deadlift or something else, accepts that failure is a part of the process to be better.

Learn 1-2 new skills

Learn Taekwondo, piano and spanish is too much. Select 1-2 and stay focus on it.

Different kind of music

If you try to read more or be more productive at work, experiment different type of music like rap, electro, classical music, movie soundtrack, etc. At different moment of the day, you need to be in a different state of mind (calm, aggressive), use music to be more productive.

Sleep more

In the movie « Limitless », Eddie Mora lives with the minimal hours of sleep every day. In the reality, it isn’t possible to sleep 4h. A body lacking sleep functions similarly to an intoxicated body  .

What skill or goal you want reach ?

-Steph

Do you want a free training program ? Click here