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 .

The Only Thing To Be Successful In the Long Term

 long term success

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

Sir Winston Churchill said : « Success is the ability to go from one failure to another with no loss of enthusiasm ».

I’m sure you’ve heard this quote . But there’s something that nobody told you about that quote. This thing is the « GRIT ».

What’s this

definition

The meaning of the word « grit » is : « passion and perseverance for a long-term goal ».

We discovered after several years of case studies that intelligence wasn’t the most important element to have success in school, at work and in life.

The most important element to be successful is grit and personality. It’s essential to have the courage to go through all the challenges and failures to find a new solution to achieve the goal.

Psychology Professor at University Of Pennsylvania, Angela Duckworth shows in her studies that   :

« Smarter students actually had less grip that their peers who scored lower on an intelligence test. This finding suggests that, among the study participants – all students at an Ivy League School – people who are not as bring as their peers compensate by working harder and with more determination. And their effort pays off : The grittiest students – not the smartest ones – had the highest GPAs ».

And  :

« At the elite United States Military Academy, West Point, a cadet’s grit score was the best predictor of success in the rigorous summer training program known as « Beast Barracks ». Grit matter more than intelligence, leadership ability or physical fitness.

At the Scripps National Spelling Bee, the grittiest contestants were the most likely to advance to the finals – at least in part because they studied longer, not because they were smarter or were better spellers ».

These findings suggest that the achievement of difficult goals entails not only talent but also the sustained and focused application of talent over time.

There is also this article by Thomas Friedman in New York Times: Need a job ? Invent one .

In this article, there is a quote from Tony Wagner, Harvard Education Specialist : « Today, because knowledge is available on every Internet-connected device, what you know matters far less than what you can do with what you know ».

As you can see, it’s not the amount of information that is important to be successful but what you do with this information. It’s the same principle to have a healthy body. I know people who know a tremendous amount of information about how to lose weight and how to build muscle. But there is a problem, they’re all overweight and from year to year, they take on more weight and they need to take more medicines.

What is necessary is to use the information that you have every day. It’s useless to know all the answers and look for the perfect workout. Start with what you have now and day after day, you’ll improve your knowledge on the field.

How do I do

how much

Here is my case. As you already know, I plan my workout program throughout the year to gradually increase the difficulty (periodization). I have failures (very often) and I adjust. Every week I search for small changes and tactics.

Tracking my workout helps me tremendously to adjust the difficulty without creating any injury. I use an application on my smartphone to track my workout, it’s Jefit.

I know that all my life is going to be like that. Learn more, have more failures and find new tactics to progress.

It’s true that says it like that, you think it’s boring but it’s very motivating to see progress made week after week. Small details are important to your body. Often the people around you don’t see you making progress. They don’t see that your body is changing but you know you have more strength and better health.

What looked annoying is actually motivating. I like to see small changes on my body because I know that the accumulation of small changes make a great transformation. It’s the same principle as a video game, the main character is gradually becoming stronger and stronger.

When I look my workout’s tracking over several months or several years, I see that I have done great transformation. The amount of weight lifted has increased and my endurance has increased.

When I check my workout’program of the day, I stop to day to myself : « It’s going to be painful today, oh no ! » but « Mmmh, it’s going to have a little new record today ! ».

That is why I began to « document » the evolution of my body. If you watch my videos every day, you’ll not see any difference but when you watch the videos I made 6 months or 1 year ago, you see that the differences are really visible. And it’s the same for you.

Build the grit

grit

For several years I had several (one ton) failures and I searched to find small changes and new tactics to change my body little by little, week after week. I did all that to create « my new standard » and « my new identity » to have the best possible future in my life. All these small improvements on my body have developing more grit and perseverance.

Here is how to build your grit yourself :

  1. Determine your new « identity ».

    The more specific your new identity, the easier it will be to prove it to yourself. For example : « I’m the type of person who never miss a workout » and « I’m the type of person who always eats a healthy meal at lunch » and/or « I’m the type of person who works on his own business as soon as I have free time ».

    To always have these identities in mind put post-it in several places in your house like on the calendar, the phone and the mirror of your bathroom. You can also have it in the wallpaper (lock screen) on your smartphone.

  2. Have small victories every day to prove it to yourself and motivate you to do that

    Follow your evolution and highlight your small victories to see that you are in the right direction. Make a daily challenge that takes you between 5 and 15 minutes. Once this challenge is successful, it’s a small victory in addition.

  3. Increases the difficulty of your challenges every 30 days

    For a month, for 30 days, you’ll have small victories. Once you have 30 small victories, make a party to celebrate these victories and increase the difficulty of your challenges for the next 30 days.

    Attention, our will’s strength is limited so use all this will to build this new healthy habit.

  4. When you have created you « new standard », it’s time to improve it.

    Improve your « new standard » by making small adjustments. Make slow and steady progress to win. If you make drastic adjustments, you will have more failures than small victories and this will make you want to give up.

  5. When you fail in something , be sure to fail differently next time

    Failure doesn’t mean that you have a bad or a weak personality. It’s just mean that you didn’t have all the knowledge and experience to succeed. Learn and practice more on the field to continue towards the best.

It’s not important where you’re from, where you’re going that’s important.

I warn you already that this a path with more that 1 billion challenges but it’s the price to pay for a better lifestyle. To achieve the lifestyle of your dreams , you will create 1 billion versions of yourself, all better than the previous ones (it’s like an update).

The most important thing is that you shouldn’t let anyone tell you that you can’t accomplish anything in you life (this also includes you parents).

If you know you can do it, do it !

What is the little victory you have recently made, and what the next ?

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

-Steph

Partnership Affiliation

affiliation

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

What’s it

Amazon is the best example. Amazon begun to do partnership affiliation in 1997 and it always has success.

How it work

Once you’re registered in the Amazon’s affiliation program, you can create a special link for all Amazon’s products. This special link allow you to have commission if a person buy an Amazon’s product. You can use your special link everywhere in internet like in a blog’s article. What is cool with this concept, it’s Amazon pays you a commission without change the final price for the customer.

Fore exemple in a blog’s article THEstephaneANDRE.com, when a person click on my Amazon’s special link for a book than I recommend and buy this book, I receive on sale around 6 %. It’s not a big deal but that’s how it works.

It’s important

important

Yes, it’s important because it’s difficult to have conversion rate more than 10 % of your audience. And 10 %, it’s huge, usually most companies have 1-2 % of conversion.

No matter what you do, you will always have 90 % of your audience who will never buy you anything. This is explained for several reasons, for exemple, companies that sell information, « personal branding » is very important. People who follow me, do it because they like my personality and among them, 90 % of my audience find good what I do but it’s not special then they will buy any of my products/services.

On the other hand, this 90 % can buy in another company a product/service similar but with some differences and it’s theses differences that make it special for them.

You see when you have a company, you know that 90 % of your audience will never buy your product and it’s the same situation for your competitors.

Well, is it better that everyone stays in his zone with 90 % of the audience who will never buy or propose a partner’s product that might interest them ? In which case there is the best growth ? It’s in the case where all partners promote other. Do you see how it’s cool ?

Partnership

partnership

Now you understand partnership affiliation, I think you’re wondering if you’re going to have to promote something you don’t like ? To avoid it, I recommend you to have only 4-6 partners that you like really. Parnters with whom you share same values and they have a good ethic. By this way, you know their products are good and they will never betray their clients. Sorts your partners.

If a partners no longer fits your values, say it and stop working with him. Don’t hesitate.

When you find good partners, you improve you company and partner’s companies.

You will be able to reach levels that you could never have reached on your own.

Of course, everything isn’t perfect, there may be different but it’s possible to have a groupe of friends you can trust.

My advice is to make affiliation, find companies that compete with you and have the same values as you to use in a better way the 90 % of the audience who doesn’t buy anything.

Remember, Bill Gates (Microsoft) and Steve Jobs (Apple) worked together several times and look at what they have become.

-Steph

Alchemy

alchemy

The majority of my friends don’t know or don’t understand what I do with my blog, this is why I will explain to everyone the purpose of my blog.

With my blog I remind you somethings, I remind you that you are strong, I remind you that you’re not tired, I remind you that you were born to be a leader, I remind you that what you do you like do it, I remind you that you like to have constructive difficult challenges because that’s how you become stronger in life.

strong physically

The gym is where you train and strengthen your will. The power of your will and power of your mind boost every muscle of your body. When your body is tired, it’s your mind that takes control.

When you do an exercise and you decide to do 4 sets of 10 repetitions, you don’t abandon until the mission is accomplished. This is how you activate the power of your will and the power of your mind. I’ve already said to you before and I continue to tell you.

strong mentally

Train your mind is harder than your body. You are more than an athlete, you build your personality, it’s what we do at the gym. You build a strong personality and that’s what happens. You’re an Alpha, you’re a leader, you’re going to the gym and you make sure it happens. You do it in the gym and you do it in your life, people will look up at you, admire you, want to become like you, people will find a fair source of motivation because of your presence.

When you walk into a room, you’re not like others, your aura shines ! That’s building a strong personality, a strong body, a strong mind, you’re strong ! Why not be as strong as possible ? When you decide to become as strong as possible, your look will become incredible. But look, this isn’t the main thing, it’s to be strong as possible mentally, spiritually and physically, that’s what we do.

strong sprititually

We train our mind, we train our bodies, not stop, we continue. Exceed your limits, go, again, again, don’t stop continue, one more, go, go until failure. Go to failure, if you’re not going to failure, you can never go beyond your limits. That’s how we know our limits and we exceed them. The limits are not walls, you’re stronger than that, you have no limit, the sky is your limit, that’s all.

-Steph