Needs Of Bodybuilders

bodybuilder, bodybuiling, food, nutrition, ronnie, coleman,

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.

Bodybuilders are unique athletes in the demands they have with their body. They want a maximum of muscle mass and a minimum of fat at the same time. For football, strongman or weightlifter athletes, they have a workout program to maximize the size and strength of the musles without worrying about reducing bodyfat. For boxing, wrestling or gymnastics athletes, they have a workout program that has allowed them to lose fat to be lean without really needing a diet to reduce bodyfat.

For bodybuilding competitions, bodybuilders must achieve a bodyfat level of 15-18% for women and 5-8% for men.

To learn constantly

bodybuilder, bodybuiling, food, nutrition, nutritionist, science

Bodybuilders have a small margin of error. They eat enough calories to grow muscles and they must be able to reduce their bodyfat by losing the minimum amount of muscle to be shredded. They can use aerobic exercise to burn the extra calories but it doesn’t have to deteriorate the strength training.

Bodybuidlers need to control calories by being careful to have enough protein to build and maintain muscles. Nutrition is complex and this science has a constant evolution. That’s why nutritionists teach us new things every day.

Fortunately, there are basic principles of nutrition that are implanted and mastering these fundamentals is essential for a bodybuilder to fully utilize his/her genetic potential for his/her physical development.

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 .

Create A Company In A Hyper Competitive Market

hyper competitive market

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

People often tell me that they want to create a blog, a Youtube channel or a company but the market is very competitive and they wonder if it’s worth it. It’s true that in markets like personal development, fitness or photography, these are markets where you will not start in the same way as in a market where there is little competition.

Feeling

feeling

It’s not because the market is hypercompetitive that you have no chance. The main thing is to differentiate yourself from others and to allow people to connect with you. That’s what happened to me a few months ago. I was looking for podcasts on fitness and I found Shrugged Collective . But I didn’t like the guys voice so I changed to The Model Health Show  and I like this podcast. These 2 podcasts are listened to by thousands (or millions) people and what is important to understand is that these podcasts can’t please everyone, it’s impossible.

There are people who will like what you do and there are people who will hate what you do. This is why there is a place for everyone. In theory, you can offer exactly the same product/service as many other people in a market but there are people who will buy your products/services rather than others because people have more feelings with you.

Shrugged Collective and The Model Health Show are the same thing, they’re podcasts about fitness. What makes the difference isn’t the content (because now, a lot of people make good content) but the podcast’s voice. The question you ask yourself when you’re listening a podcast is : « Am I going to spend hours and hours listening to that voice and that kind of elocution ». It’s the same with companies, especially on internet when you do Personal Branding (reputation) when you allow your audience to connect with you.

Have Your Own Authentic Style

authenticity authentic

It’s like in everyday life, there are people who will like and others who will hate you because we’re human beings. When you buy a computer or a smartphone, who will you buy it from ? You’ll buy it from people you like the most and it’s normal.

Of course, having your own authentic style isn’t the only way to differentiate yourself. But attention, it’s not because people like you that you’ll automatically have a business that works. It’s necessary to have an idea that has economic potential. What I have noticed is that people neglect the importance of connecting with the audience, the community or the clients.

I know there are people following me because they have a good feeling with me and not with my competitors. And others have a good feeling with my competitors and not with me. It’s not a problem, it’s normal, it’s human and it’s part of life.

Don’t be afraid to enter a market with hypercompetitiveness, there is always a place for you. In this case, it’s necessary to realize that it will be difficult to make your place in a competitive environment. It’s difficult because you should be in a market where there are behemoths. But the advantage of a competitive market is that you know it’s a profitable market because there are already a lot of people living on it.

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

-Steph

Topic Of Content To Publish On Internet

internet content blog video youtube channel podcast

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

Many people are wondering how to find the content to publish on a blog or a Youtube channel. Before creating my blog, I was also asking this question and maybe you’re asking yourself this question today.

You want to create a blog or a Youtube channel for several reasons. And I think one of the reasons is that you want to build your own company. In this case, I advise you that your content is influenced by these 3 things :

  • Passion – It must be a subject that fascinates you.

  • Skill – It would be nice if it’s something you already have skills in.

  • Economic potential – If your idea has no economic potential, you will not be able to build your own company.

There is something surprising with the economic potential. It’s possible to create a profitable blog or Youtube channel on a subject that doesn’t interest you. For example, there is a person who has a blog to teach math to help students in school to pass their exams. This person isn’t passionate about mathematics but it’s not something he hates. I know that in few years, he will stop this company even if it works well because he will have lost motivation. And that happens often when it’s not a passion.

This case is an exception because it’s very difficult to succeed when you aren’t in a subject that fascinates you. Statistics show that 95% of bloggers give up after 6 months. These are statistics from « Meta-blogs Technorati » which based on millions of blog creations.

I really advise you to create the content on one of your passions otherwise you finish in the 95% of people who give up after 6 months. Outside regulated areas like medicine, you can create a blog in an area where you don’t have skills and learn little by little. You can do that but you have to be transparent about your skills to your audience.

passion

That’s what I do. I had no knowledge of anatomy and biomechanics in sport when I started publishing articles. Everyday I do my research and I learn little by little. The best example is Data Science. I had no knowledge, I paid for a class and I show you what I’m learning and I have not finished this class yet. At the beginning of my articles, you see my sources and that’s my strength.

Which means that you can’t be passionate and have no skill at the start. But it’s not possible to have a profitable blog or Youtube channel if the sector where you start has no economic potential.

To find out if you sector has an economic potential, there are several criteria to check :

  • Are there forums or Facebook groups on this topic ?

    If you find forums or Facebook groups on the subject that you want to do, it’s because there are people who spend several minutes every day discussing this subject. These people are likely to visit your blog or Youtube channel, if you share the content that may interest them.

  • Are there already blogs or Youtube channels on this subject ?

    If you find blogs or Youtube channels that have existed for several years and with a large number of subscribers, it’s that you can become one of their competitors.

  • Are there many people who are passionnate about this ?

    Creating a profitable blog or Youtube channel is like create a company, it’s necessary to do a market research. What is interesting today is that it’s possible to do this with internet. Search on internet your future competitors and analyze them.

There are still a dozen criteria but with these 3 criteria, you’ll have a good base to select your passion that has the best economic potential to create your company with a blog or a Youtube channel.

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

-Step

Find The Gym For Your Goals (Part2)

find a gym diffrent type

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

If you didn’t read the part 1, click here 

Type de gyms

different type gym

You noticed there are several categories of gyms. That’s why you have to take your time to think about a gym that fits your needs.

Fitness center franchise

In the best known franchises, you will have cheap membership. It’s cheap but you have few amenities, some type of trainings are forbidden, free weight section is limited and often the staff has no experience.

Health clubs/Sport clubs/YMCA

Clubs look like franchises but they have a better service. There is more amenities, towel service, child care, pool, tennis court. Membership can reach $100, some type of training can be prohibited and free weight’s section limited.

Note : Franchises and clubs can be convenient if you travel a lot because with their membership, you can train in different cities.

Locally owned gyms

These gyms have a better equipement, a free weight’s section bigger and a better quality staff than franchises and health clubs. Membership is around $25-50 and it’s real that amenites are less good than health clubs.

Weightlifting club/barbell club/crossfit

It’s a room with bumper plates, dumbbells, barbells and pullup bar. With the membership, you have a coach and classes, that’s why it’s expensive. These gyms are open at certain hours during the day. These gyms have their own workout program, you can’t do your own workout program.

College/university gyms

it’s cheap and you need to paid upfront in full.

You can have a discount « alumini » memberships if you go to the college or university that you attended. If you don’t live near of you old college/university, some gyms offer memberships to family members of alumini or staff, local « senior » memberships or event just local resident memberships. What is great with this type of gym is you can have acces to their full facilty (pool, racquet courts, classes, etc).

Test drive the gym

test drive

The next step is to look for gyms in your city now that you know differtent types of gyms.

Do a test in gyms to see if the equipement meets your needs. Some gyms offer pass for 1-2 weeks. During the test phase, go train the same days that you plan to train after signing the contract.

Imagine that you find the perfect gym, you sign the contract and eveydays you train, it’s war. The gym is full of people and you can’t use equipement. This is a situation to avoid.

Here is what is important to see during the test phase :

  • Is there enough equipment for everyone or you have to fight to have a bench ?

  • Does the equipment work well ?

  • What is the gym’s atmosphere ?

  • Is it clean ?

  • If you go befoire school/work, is there enough shower available or you have to wait ?

You can read gym’s reviews on internet by searching with Google or DuckDuckGo. Attention, on internet people prefer to complain than to do compliments so be careful. For me the best thing to do is talk to gym members to know what is positive and negative.

Contracts

contract

A lot of people don’t want to have a membership gym because one of their friend had a bad experience to stop a gym’s membership. This for this reason it’s important to take your time to read the contract and understand clauses.

Here things to look at in a contract :

  • A membership termination clause because for exemple, you move or you lose you job. This is rare but sometimes you can stop a membership if you live near the gym. Usually there is a fee named «  early termination fee » (that’s what I have).

  • The possibility when you’re on vacation ou you have to work for several weeks in another city to freeze your membership.

  • If the gym goes bankrupt, what happens to members ?

  • Membership renewal is automatic ?

You know salespersons work with commission so if a sales person make you a promise, make sure that this promise is in writing. Taking the contract at home is the thing I advise you to read it quietly and understand clauses.

If you feel that the salesperson put pression on you or that you don’t feel comfortable for another reason, leave the gym.

Note : There are states that has specific laws. For exemple, you can cancel the contract only 2 days after signed it. It would be a shame if you signed this type of contract without being aware of this clause. This is why it’s important to take the contract at home to read it quietly.

Here different membership’s fees :

  • Activation fee

    You pay these fees when you’re a new member. You pay these fees once.

  • Monthly cost

    it’s a fee you pay every month

  • Maintenance fee

You pay these fees per year. Attention, some gyms have a special clause that says : « We don’t have this kind of fee now but later, it’s possible to add these fees without telling you ». Be sure to know this clause if it is in your contract.

When I enrolled in my gym, there was an offer for people who applied for registration on internet. Look at gym’s website to know offers but also ask always to salesperson if there are discounts.

In gyms, there is often a membership’s range of price. You need to negotiate, don’t hesitate. Don’t forget that the more you take the more expensive membership, the more the salesperson will have a larger commission. If the salesperson tell you : « No », it doesn’t matter, you tried to get the best price.

By negotiating, somethimes you can register in a gym for the first time without paying the activation fees. To do it, you need to talk to the person who has permission to do this. Sometimes they can call you 1-2 days after to offer you an exceptional offer.

You can also have a nice offer by paying an annual membership up front. Look at the price difference.

Also you can have offers with you health insurance. It’s always with a limited number of gym but look if you have this option.

Stay focus

stay focus

The difference between a workout at home and a workout in a gym is that in a workout in a gym, you can really make your potential evolve to the maximum.

For exemple, if you do a barbell’s workout, you will have always heavy weight plates to go to the next level. It’s the same thing for dumbbells. You need heavier, it’s here. No need to worry about buying new.

Of course, there are negative pointst to enroll a gym. You have to move there (bike, bus, car, etc), you to wait if you go during busy hours, the cost and do your workout around unkown people.

I repeat, you can train at home to be healthy or gain strength with a bodyweight workout program. You can buy a set of dumbbell, barbell, kettelbell or a sandbag. You can do sprints or walk (like my father) outside with any weather and it’s free.

For me the gym, it’s an important moment of my day. It’s the moment where I’m focus on myself and the society’s pressure no longer exists.

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

-Steph

Importance Of Shoulder Straightening

kyphosis

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff.

We spend several hours sitting in a day. It’s relaxing but it can create a problem. This problem is the Kyphosis which is the rounding of the upper back with shoulder enrolement forwards.

We can have this bad position because of the hypotonicity (decreased muscle tone) of muscles bringing together shoulder blades and external rotator muscles of arms or because of the hypertonicity of torso’s muscles (usually for men, excessive training of chest).

As you know, it’s a bad posture and it’s important to rebalance all that. Exercices that do this are exercice that work posterior deltoid (back of shoulder) like one arm rear deltoid fly with cable, low pulley bent-over lateral raises and others.

kyphosis muscles

Note : For deadlift, the rounding of the upper back limits the power of lifting, that why it’s important to straighten your shoulders to use all your potential.

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

-Steph

Know What We Want In Life

what you want

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

A lot of young and less young (30-50 years old) still don’t know what they want in life. It’s not something essential to succeed in life and be happy. But read this Seneca’s quote: « If one does not know to which port one is sailing, no wind is favorable ». Life can be more interesting when we know what we want to accomplish. When you take your car, before to go in your car, you know your destination. Do you already used your car without knowing the destination ?

I think it’s important that people know what they want accompish in life, what they want leave as inheritance or legacy. To do this, we need to find our passion, a passion that drive you to be better than yesterday.

I know people used different exercices to find their passion but they found nothing, it’s a failure and they’re frustrated. In my opinion, these people have just an exploration problem.

Exporation

exploration

Exlpore several activities is a great way to find a passion. It’s simple, how do you know you like an activity, if you have never tried this. May be you are an archery olympic champion but how do you know if you have never tried archery ?

I encourage you to do new activites, meet people, discuss with them and pratices to decrease the number of activites you don’t know. The truth is that your passion will not come to seek you.

Exlpore new activies, it’s good but don’t become addicted to exporation’s phase.

In a passion, there is 3 steps :

  • Exploration phase

    It’a like when we fall in love, everything is awesome, everything is beautiful.

  • Dry period phase

    For most people, it’s in this phase that they abandon. The enthusiasm of the beginning diminishes enormously. We spend a lot of energy for little result compared to a person who has done the same thing for 3-5 years.

    And it’s also in this phase where we must be careful to not be addicted to the exploration phase. For people who don’t like the dry period phase, they will find several excuses to change activity instead of holding on until to have good results.

  • Consecration phase

    It’s at this moment that we harvest the seeds that we sowed and generally success always exceeds us.

Project

project

Once we found a passion, have a project around this passion allow us to become a better version or ourselves. This project will allow us to get out of our comfort zone, to give the better or ourselves because we really want to succeed. The ideal is to combine a passion, skill and economic potential if you want to become an entrepreneur.

To test your project, I advise you to use « Lean startup » by experimenting in the field using little time, energy and money.

What is your last activity that you did and that you liked ? Do you plan a project with ?

-Steph

Imitate Before Innovate

imitate before innovate

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

A lot of beginners make the mistake to reinvente the wheel because they don’t want to follow an exemple of someone. They tink because human beings are unique, they must create something original. It’s not wrong in the principle but it’s wrong in the process

Here the story of 2 friends of Olivier Roland.

Study case

These 2 friends created a blog about personal development for men. This blog worked good and they made the first product 1 year after the blog’s creation. They each earn around EUR 1000.- per month. It was cool because they were students and the blog had more success.

The problem is that one of the two partners got big headed because of success. He wanted to create a product totally different, a different format and break the rules.They launched the second product and unfortunately it was a huge failure.

The partner who wanted brea the rules took this failure personally and he decided to abandon the blog. The 2 friends didn’t find a agreement and they stopped the blog.

Analysis

Here a sad exemple of a company that had a great potential. All because of arrogance. Sometimes we must understand we don’t know everything. There are things we don’t understand how they work but they are efficient. Be skeptical. Test and see if it work for you.

In our case, this guy tested a new model and he abandoned because he took it personally, too much ego ! It doesn’t matter, don’t feel guilty. It’s normal to have failures but at the beginning imitate instead innovate.

Jim Rohn said :

« Success leaves clues »

jim rohn

You can study how successful people you admire made. You can imitate some strategies, techniques and methods they used. Once after you reaching a certain point, you can add your personal touch, only at this moment

Do you know a case where the  arrogance destroyed the potential ?

-Steph