Mistake To Avoid During A Presentation

mistake presentation the family oussama ammar

What’s up ? This is THE stephane ANDRE !!! I watched an Olivier Roland’s video  and I learned some good stuff.

2-3 years ago, I participated in Robert Kiyosake’s « Rich Dad Workshop » , it’s the author of « Rich Dad, Poor Dad ». I returned to this workshop a few months ago and the speakers were less dynamic than the last time. Besides, there is one person who made a classic mistake that we make during a presentation. This error is to display a text on a big screen and read it. It’s really boring.

People read fast

speed reading

Reading a text that is displayed on a large screen in front of everyone is a bad idea because it breaks the presentation’s dynamism. This creates a moment of flutter because you’re disconnected from your audience. But, there is an even more scandalous reason that this one. Typically, people read between 250 and 500 words per minute while the average speech rate is approximately 150 words per minute. This means that people have already understood the text before you have read the half aloud. The bottom line is that people have to wait for you to finish reading the text aloud when they have already read everything and that is awful, pffffffff.

Most difficult thing in a presentation is to keep the audience’s attention and reading aloud a text that is displayed doesn’t create any surprise’s effects. If you absolutely have to read a text during a presentation, read this text without displaying it on the big screen. It will not be the most excellent thing in the world but people will discover the content as you speak. In this way, the audience will be more likely to be attentive to what you say.

I don’t know if you know but there is a little trick when we make a presentation with PowerPoint. In PowerPoint, it’s possible to see the text before it appear on the big screen, it’s Presenter View . With this configuration, there is a private monitor (your laptop) and a public monitor (big screen). This allows you to see in advance what the audience will see.

To improve the quality of my presentation, there is a very interesting book by Garr Reynolds « Presentation Zen » . With this book, you’ll make cool presentation.

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.

Stop To Be Shredded Everytime

black shredded athlete

black shredded athlete

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

Spring is here and I see that everyone wants to be shredded to show off this summer. I think it’s interesting to explain the difference between be shredded or cutting phase and losing weight.

Be shredded or cutting phase comes from the bodybuilding’s field. After taking muscle mass, be shredded allows to show your muscles striated in detail.

People confuse be shredded or cutting phase and a loss of weight. When you do a good weight loss, you lose water and fat without losing muscle mass and bone mass. When you’re shredded or cutting phase, you lower your bodyfat to 5% to see your muscles in detail as a bodybuilder competing.

Please, women and girls, stop saying that you are shredded or cutting phase. Naturally you have more fat than men and that’s normal because it’s to feed the baby when you will be pregnant. Your body programmed for that and that’s normal. For a woman or a girl to be shredded, it’s necessary to take steroids like women who participate in bodybuilding competitions. A clean weight loss is excellent and sufficient for toning and having a beautiful body.

Let’s talk about weight loss. There are plenty of stupid draconian weight loss programs. These programs cause loss of muscle mass, loss of bone mass, slow down metabolism and create health problems. I wrote 2 articles about it, click here  and there for Part 1  and Part 2 .

Wait

body under construction

I agree with this point of view and I think it’s necessary to be patient before be shredded or cutting phase. Wait 5 years before doing your first cutting phase. Make a clean mass gain for 5 years. Jamcore DZ waited 7 years before to participate in his 1st competition. At the 2nd competition, he felt like he was flat net to his competitors. He waited 3 years before participate in his 3rd competition. 10 years to gain muscle clean with a healthy nutrition to have nice muscle mass when he’s shredded.

So wait at least 5 years to have a healty muscle mass gain before to be shredded or cutting phase. Maybe you find that long but see the reasons :

  • 1st reason : Learn and understand how your body works.

  • 2nd reason : Learn the art of patience. You’re going to have trouble but all the best things are hard to get. You will realize each summer with your friends who will show off but your friends are flat. They believe that they have muscle mass but in fact they’re thin and dry and you arrive and BOOOOM !

  • 3rd reason : After 5 years when you’re shredded, it will encourage you for the next cutting phase. You know that you have to rest your body for several years by gaining muscles in a healthy way to have a better body for the next time. I know that there are people who want to be shredded after 2 years but the results are poor : less experience and more muscle loss because there aren’t enough muscles that was built so a small muscle mass visible. Me, the first time I was shredded, I was disgusted, I felt flat because I had a small muscle mass visible.

    It’s depressing and most people when they’re in this situation, they think to take steroids to show off with pictures on social media. This is happening right now on social media.

  • 4th reason : The more you’re shredded, the more you will regress because you lose more and more muscles. When you’re shredded, you lose some of your muscles, this is the process. So if you do this every years or every 6 months, you lose each time a part of the muscles that you have built.

The most common question

ask question

To start, people who tell you that you can do this all your life are liars. When you start training, you do something new to your body several times a week. It’s like a romantic relationship with a girl. It’s beautiful and after 6 months, she starts to piss you off, you start to piss her off and after you breakup. For muscle mass, it’s the same principle. At first you’ll build muscles and you’ll change your composition’s body, it’s normal.

After a while (2-3 years), your body starts to adapt and you stagnate. That’s when you’re looking for a training system that suits you, you focus on muscle isolation during an exercise, you improve your recovery and you evolve slowly. Gaining healthy muscle takes time and you have to accept it.

At the beginning of your training, you’ll lose fat and water and gain muscle at the same time for 2-3 years and then you’ll stagnate. Most of people who gain muscle get fat because they eat too much and don’t do cardio. Cardio all year is important to help control your weight. When I say doing cardio, it means doing cardio at a middle level, not cardio at a high level to be shredded. Doing cardio while you’re gaining muscle helps you progress because you keep a metabolism that works.

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

-Steph

Squat Correctly (Part 3)

squat

Classical errors

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

Click here to read Part 1 and Part 2 

Squat is a movement that we make since baby, it’s a basic movement. But when I started to do squat with weight, I make mistakes and I’m going to talk about the classical mistakes we make when we’re newbies.

Put all the weight on your toes

You need to have your heels glued to the floor throughout squat. This is important for spreading your bodyweight and weights on the barbell.

You also distribute part of the weight on the balls of your feet but it’s not the total weight. You should be able to move your toes in all directions during the squat.

The total weight (your bodyweight + weight on the barbell) is divided between the ball of your fee and your heels.

Don’t squat down too low

Your squat should go down at least until your hips joint are below your knee (parallel).

Maybe you have a special training that asks you to make a lower squat, it’s up to you to see. But making a parallel squat is enough to work your muscles well.

When you do a partial squat , so you have a squat above the parallel, you’ll work more your quadriceps than your hamstrings, in addition you put a lot of stress on your knees. The more you squat down, the less pressure you put on your knee.

Very, very often, people make a connection between squat and knee problems. Unfortunately, it’s a negative myth, a lie that makes people afraid of squat. For exemple, a gym member saw me with my knee wrap and said : « Be careful when you squat, you’re going to hurt yourself ! ». But does he know that my knee wrap increase my squat’s performance by 5-10 % ? I don’t think so. Here are some interesting articles here  and there .

The more you squat down, the more you work your glutes. But when we squat down, we have to go back up. And more we go down and more it’s harder to go up (strength and flexibility). The squat in parallel (your hips joints below your knee), it’s enough.

If you have trouble to squat down at the parallel, it could have several causes : little mobility to your ankles, to your hip flexor or your hamstrings ; weak glutes ; poor pelvic alignment (among many other things).

Knee position

squat knee position

To do a good squat, you must have your knees aligned with your toes. As the body of every human being is unique, the position is slightly different from one person to another but your knees shouldn’t be too much outside or too much inside. Your knees are more or less in the center.

Back position

squat back position

During the whole squat, you need to have your torso up and your shoulders back. This position allows you to have your spine in a « neutral » position. This avoids having your back in hyper extend and not having your shoulders rounded forward.

Head position

squat head position

There are people (even personal trainers) who will tell you to look up or down. Let’s test it right away with an anatomical version.

When you look at the ceiling, your cervical spine is in an unsecured position and when you add weight, it becomes dangerous. Look at the ground is not better.

You need to have your head in a « neutral » position. To be able to do this, look straight in front of you. Focus on a point in front of you so that you’re able to hold a tennis ball between your chin and your torso.

Too much weight on heels and inside/outside of the feet

Often, when we’re beginners, we are so focused on putting the weight on the heels and having a good position with the knees we forget to keep the ball on the floor. You need to divide some of the total weight on the ball of the feet because it’s very difficult to keep the balance when all the weight is on your heels.

It’s the same for the inside or outside of your feet. As you put the total weight on your heels, you try to keep balance with the inside and outside of your feet. Keep the ball of your feet on the floor to distribute part of the total weight and it will be easier to keep the balance.

Complex

complex

Don’t worry, I also had difficulties to do a squat with a good technique. I’ll explain to you something I used to learn the technique. Using a box or a bench is also useful for people who have knee problems and can no longer do bodyweight squat.

Using a box/bench is great for learning to squat down by distributing well the total weight between the ball of your feet and your heels rather than on your knees and toes.

Find a box/bench that allows you to be in parallel with your squat when you’re sitting on it.

The lower the box/bench is, the more it will help you to have stronger hips. If the box/bench is exactly parallel, it will help you to have stronger quadriceps. If you’re a squat beginner, don’t worry, a box/ bench at the right height for you to be in parallel or a little below when you squat down is perfect.

Let’s go to do bodyweigth squat. Put the box/bench behind you and do one step forward.

Inspire, throw your butt back, keeping your knees aligned with your toes and squat down until your sit completely on the box/bench. Keep your body contracted and control movement.

When you seated, don’t move and study your position. Is your back and core contracted ? Is the total weight distributed between the ball of your feet and heels ? Is your head in a neutral position ? Once you answered these questions, you can get up by using you hips up. Don’t shift the weight forwards on your toes to help you get up. Use your heels, keep your shoulders back with your chest up and keep your knees aligned with your toes.

After some sets, you’ll understand how to better use your body and you’ll be able to make the movement in a fluid way.

You’ll know when you’re doing a good squat. This is when you’re in the low position of squat and when you get up, you don’t swing forward but you put the weight on your heels.

Long life to squat

Squat is cool

Ok, the majority of people say that squat is bad for knees but the truth is that it’s the safest movement and one of the best to improve your knees health (when the squat is done with a good technique). This help to strengthen your knees, improve your stability and reduce the risk of injury. This is valid for people over 60 years old.

If you already have a knee problem or have pain with squat and think your do squat with a good technique, you need to see a doctor or a physical therapist to check your knees.

What are your difficulties when you try squat ?

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

-Steph

The Confusion Of Whey Protein

confusion

I watched a JamCore DZ’s video  and there is good stuff.

People have a lot of questions about whey and they become crazy. Companies take advantage of this confusion to make money without educating people.

People who are misinformed think whey help to lose weight. It’s for this reason I’m writing this article to explains how work whey. The notion that whey makes you lose weight or make you shredded is not always the case because you have to follow a very special protocol.

There is 3 types of whey : concentrate, isolate and hydrolizate.

Look this metaphor :

  • Concentrate = Mini Cooper

  • Isolate = BMW

  • Hydrolizate = Porsche

 

These 3 categories mean the ability to assimilate, save and rebuilt your muscle tissue These 3 categories have the same goal, the only difference is the speed of protein’s absorption by your body. It doesn’t mean the concentrate is bad. In each category there is good and bad quality.

Whey

whey protein

The whey is extracted from cow milk.

Concentrate whey has a rate of protein of 60-80 %. The rate of carbohydrate is high because of of the sugar that has in the form of lactose.

Isolate whey is extracted from concentrate whey by a cold process to not denature the whey. The isolate has a higher rate of protein, less carbohydrate and the same rate of lipid than the concentrate. But there is not lactose. In the isolate whey there is not lactose then if you have flatulence, the quality is bad.

Hydrolizate whey is extracted form isolate. The hydrolizate whey is predigested by a a microfiltration process. This process make absorbing easier for your body. The rate of protein is higher than the isolate.

The isolate and the hydrolizate are more BCAA than the concentrate. The concentrate whey is the slowest to go to muscles to rebuild them.

All this works if you do the good things

Which whey take ?

All depend of your budget. There is rich and poor people. But what is interesting is that you can be poor, buy concentrate whey and gain muscle and you can be rich, buy hydrolizate whey and do stupid stuff and don’t gain muscle. The type of whey doesn’t matter because it’s the person who is organized, disciplined and who have goals that will succeed.

When take whey ?

when

It’s a snack between breakfast and lunch then between lunch and diner. You can take it after training, it’s better to take an isolate or hydrolizate whey because they’re rich in BCAA (amino acids) to rebuild your muscles faster. You can take also a simple source of sugar like vitargo that composed of maltodextrin and fructose.

Now, if you’re drying out, you can just take isolate or hydrolized to gain muscle.

When can take concentrate , isolate or hydrolizate whey (it depends on your budget) with a good source of carbohydrate (oatmeal and a banana) and a good source of lipid (peanuts or almonds butter). These good source of carbohydrate and lipid are better than mass gainer you can buy in shops. These mass gainers are a lots of crap and sugar in there. Don’t buy mass gainers, it’s expensive and bad for your body.

The notion of whey can allow you to lose weight by magic is a scam ! You have to do things right, it means follow a nutritional plan and a workout plan.

Whey is more absorbed by you body with water. Take it with cow milk is less assimilate, it’s a little bit better with coconut milk and almond milk. But the best way for your body to absorb completely the whey is water.

How much gram per meal ?

For men is around between 30-40gr of protein or whey per meal. It’s around 3gr of leucine that is responsible for the synthesis of protein and also responsible to rebuild muscles. Remember 3gr of leucine is important for the whey’s quality you buy. For women, it’s 20-25gr per meal.

How to know if it’s good quality ?

good quality

First

It’s impossible to buy 1kg (2.2lbs) of high quality whey at prices offered by brands. Because most of companies to sell whey at these prices (high quality whey is very expensive), they do what we called « spiking ». It’s increase rates by playing with amino acids to pass tests and sell more. The 2 countries in the world with the best whey quality are Japan and New-Zealand because their laws are very strict.

Second

You need to check there is 3gr of leucine. The leucine must be on the nutrition facts label or nutrition information panel on the whey’s pack. If it’s less than 2.7gr, don’t take this whey, it’s crap. Why ? Because normally you must have more than 2.7gr of leucine per dose (for men 30-40gr of whey = 3gr of leucine). If there is not the dose of leucine on the nutrition facts label, don’t buy it.

Per dose of whey, you should have 25 % of BCAA and the leucine should be at 11 % of the 25 % of BCAA (around 3gr of leucine).

The source of milk should be without hormones. It means the cow should be fed with grass.

The treatment of protein should be at low temperature as for the isolate so as not to be denatured. If it’s denatured, the quality decreases.

There is not artificial sweeteners and artificial flavor. The less ingredients in the whey, better is the quality.

I will not advise you a brand. You’re a smart person, now with these information, you’re able to select yourself your whey.

Searching, studying, have a great physique is not only the body, it’s also the mind because it’s the mind that make the body even more.

-Steph