Nutrition

nutrition, food, energy, diet, metabolism, nutrient, calorie,

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read a Arnold Schwarzenegger’s book « Encyclopedia of Modern Bodybuilding » and I learned some good stuff.

Training stimulate muscle growth. To have an effective training, it’s necessary that your body has the sufficient amount of energy and enough raw materials. The role of nutrition is to carry this energy and these raw materials.

The function of nutrition is to learn how to stay lean, mean and muscular. With nutrition we learn how much food to eat in order to have the best results possible. This allows you to study the basic nutrients and calculate the amount you need. This also includes studying protein, vitamin, mineral and other supplements.

Learning nutrition allows you to be more muscular. It improves your health and improves your immune system to be able to do all your training sessions without being sick (cold for example). Good nutrition has other advantages, such as improving our recovery after training with very heavyweights, having a beautiful healthy skin, having excellent internal organs and the list is long.

Precious

precious, value, priceless, worth, rare,

For a bodybuilder, the basic of nutrition are as precious as the basic principles of training. Exercices requires energy and the amount of nutrients you eat is essential to having the body you want.

During the Arnold Classic, athletes are interviewed after their appearance on stage. At the question « What do you feel was the most important factor that helped you get in such tremendous shape for this contest ? », athletes don’t respond that it’s thanks to bench press, squat or muscle isolation. In the majortiy of cases, they explain that they improve their nutrition or their supplement to gain muscle, lose fat and be able to train with maximum energy until the competition’s day.

It’s important to say that advance in nutrition and supplements are the main reason why we’re seeing athletes with this excellent level today. Attention, progress has improved the training with the years but training has not been revolutionized as nutrition. Training and nutrition are complementary because it’s impossible to create a champion only with good nutrition. It’s essential that athletes have an intensive training, a good mental attitude and a good knowledge of nutrition.

In the past, bodybuilders approached nutrition on instinct, seat-of-the-pants basis. In a first phase, they were building muscle and getting big, but not really ripped. In a second phase, they were getting thinner (like Harnold Poole or Vince Gironda) but they were getting small. They hadn’t found the trick yet to stay big and getting ripped at the same time.

Nutrition’s fundamental are quite simple. In fact, I can’t say that it’s simple because each body is unique. It’s important to study these basic principles to apply them to your training, to understand the needs of your body and to see how your body reacts to different diets to gain or lose weight. There is always this instinctive aspect but with this nutritive knowledge, it’s easier to adjust the quantity to have the body that you want.

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-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.

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Have Productive Hobbies

hobby, video, game, cook, music, soccer, fish, keyboard, medecine, astronomy, martial, art, paint, shopping, hike, bike, swim, sun, bath,

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

There are people who are named « High Achiever ». They’re people who have extraordinary results in their field. What’s interesting is that they all have a common pattern, they have a lot of productive hobbies. That’s not to say that they don’t have hobbies like watching videos, playing video games or partying, but it’s in small quantities.

Take the exemple of Richard Branson, the billionaire founder of Virgin. During an interview, he said that the hobby that had changed his life was sport. For him, the sport is fundamenal to improve the lifestyle but it’s not the case for all successful entrepreneurs. Steve Jobs wasn’t an athlete and he was successful.

Hobby

hobby, list, productive, unproductive

The question is : « What hobby is unproductive that you can replace with a productive hobby and relax ? ». A productive hobby is a hobby that allows you to reach your goals, improve your lifestyle and relax at the same time.

Decreasing your unproductive hobby by productive hobby is a task to be done slowly and gradually as for sport. This is the cumulative effect. If instead of eating a piece of pizza, you eat a salad every day, after few months, you’ll have a huge difference in your weight, your energy and your well-being.

When I started to replace unproductive hobby with productive hobby, I put pressure on myself not to play video games, watch videos on internet or party with my friends. After a few months, I wanted to stop everything, I saturated with personal development information and I felt like I had no more fun living. So to decrompress, I party for 1 week.

This is where I realized that you always have to have a balance. « High Achiever » also have unproductive hobby, the difference is that they don’t spend 4-6 hours to watch videos.

Have fun and be productive

nature, forest, africa
musical, instrument, music

An unproductive hobby is something that relaxes you but doesn’t bring you anything compared to your goals. In addition to the satisfaction that this unproductive hobby brings you, you feel guilty. It makes you nervous or even more stressed. Because of this frustration, you continue to do unproductive hobbies and you fall into an infernal spiral.

On the other hand, a productive hobby like sport, meditation, to read books interesting, to be in contact with the nature are hobbies which relax you, improve your lifestyle and allow you to reach your objectives. Scientific studies show that the 2 most creative activities are walking in nature and playing a musical instrument.

Make a list of unproductive hobbies that you do and replace them with productive hobbies. The idea is to reduce your unproductive hobby and increase your productive activities to help you achieve your goals.

Don’t hesitate to leave a comment and why not your hobbies list.

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.

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An Extraordinary Tool To Solve All Your Problems

tool box

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

Nature has given an extraordinary tool to every human being. This tool has different performance depending on the people but it’s the best for solving problems compared to the tools invented by humans.

This tool is our brain. This tool is better than a computer because a computer needs a human to work. For now, artificial intelligence has lower performance than the human brain.

Unfortunately, many of us don’t use our brains to find solutions and solve problems that are important to us. Many of us consume a lot of distractions. The question is : « Are we asking enough questions to our brain to find solution ? ». If you don’t give problems to your brain, your brain will be less and less efficient. It’s the same principle for your body.

If you give junk food to your body all day long, you will be fat, bitter, you will not have any more energy, you will not have any more libido. Everything that will comes out of you brain will be diminished in quality and quantity. If you will give healthy food to your body all day long, you will be slim, you will have more energy, you will have a better libido. Everything that comes out of your brain will be increased in quality and quantity.

Training your brain

training brain

To improve the brain to solve problems, it’s necessary to ask questions. A question is the interface between our brain and reality. This is what will put the brain in mode : « search for solutions ». By asking questions, you will look for different angles of approach to deal with the problem. The better the question and the better the solution to the reality of the world.

To have a good quality of question, it’s necessary to learn to educate oneself with books, trainings, meeting people who share their experiences, etc. Realize that you have to dedicate time to solve problems, allows you to organize your days. It’s like dedicating a few hours in your day to play sports. There is a method that I advise you to test, it’s to have a diary.

Attention, it’s a special diary because you’ll ask yourself questions. The first thing is that you’ll tell events of your life and this will allow you to better understand them and better understand yourself. And the second thing is that you’re going to ask yourself questions. There will be general questions like: «  How can I become happier ? ». And more specific questions like : « How can I become happier with the 80/20’s law (Pareto’s principle)  from today and see a measurable result next week ? ».

With questions, you put your brain in mode : « search for solutions » and you find several ideas to test to solve the problem. It’s the human process to find a solution since first hominids. Imagine, millions years ago, first hominids already found solutions because of a constraint. Imagine this scene, a hominid finds an animal with a carapace that is dead. The hominid is hungry and seeing the animal dead, he’s even more hungry. He asks himself this question : « How can I eat this animal that I can’t eat ? ». His brain goes into mode : « search for solutions ». After a few minutes, he remembers that by tapping a stone on something, the stone become sharper. After several tests, he manages to cut the animal with a carapace that dead to eat it.

Virtuous circle

virtuous circle

This human process is a virtuous circle. You ask yourself questions to find solutions to problems. These solutions create other constraints that lead to others problems. So you have to ask yourself other questions to find a solutions. To evolve, we need challenges and there are always challenges in the world. Do you realize that millions of years ago, first hominids created tools with stones and wood and today we have internet technology ? With internet, people from distant country can read my blog’s articles 24/24 7/7, it’s incredible.

Among these questions, there will always be questions that will have different answers depending on what the situation you’re in your life. For example the question : « How can I become happier ? ». When you’re single, you have a solution. When you’re in a relationship, you have another solution and when you have children, you have another different solution. Solutions are influenced by different variants in your life and it’s important to ask yourself this question throughout your life.

Reserve some time in you day to ask yourself questions to solve problems. It’s a kind of physical activity for your brain. It’s a good process to become a better version of yourself. But beware, there are solutions that you will find quickly and others, it will be necessary to work on for months or years to find the solution.

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

-Steph

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Be Really Constant

constant

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

Sometimes I subscribe to a blog or a Youtube’s channel because I find the content is interesting and bring me value. But, I don’t know why, the creator of the blog or the Youtube’s channel publishes content once a month. It’s frustrating because this creator has a talent but he’s not constant.

Being constant means doing something regularly. More precisely, it’s to do something that works regularly.

What I’ve noticed with people who have a website and use social media to promote their website is that they find something that works, that attract trafic and that’s all. They do this think that works once and they’re happy.

That is not how theses people are going to be successful over the long term. When you find something that works and attract trafic to your website, you have to do it several times. You need to be an expert in this thing that works to perfect it and use it frequently

It’s not a stroke of luck

dice role playing game

For example, you do a fighting sport. During a fight, you find a technique that works. What do you think : « Wow this technique worked, but I’m going to stop using it. I will not use this technique all my life » or « Wow, this technique worked. I will use it in each fight and perfect it to win the most fight possible all my life » ?

I think you’re like me, you want to win the most fight possible all your life but we’re a lot not to do that. I reassure you, before I was like that. When I found something that worked, everybody said : « Bravo » but in my heart I felt it was a stroke of luck and I couldn’t do it again. It was a huge mistake.

There is a really cool tool to see the number of views and subscribers of some social media (Youtube, Twitch, Instagram, Twitter). If you want to do analyzes, social blade  is interesting for that.

Case study

case study

I’ll take the example of Olivier Roland’s Youtube channel. Olivier Roland have a little more than 136,000 subscribers. When he publish a video, he has around 5 %-10 % views compared to his subscribers number (6,800 views-13,600 views).

There are many Youtubers who have more subscribers than Olivier Roland. And when they publish a video, there are 50 %-100 % view compared to their subscribers number. Beware, there 50 %-100 % views weren’t only made by subscribers. Generally on Youtube there are 40 % of views that were by subscribers.

You know that there are Youtubers with more subscribers than Olivier Roland and they make more views than Olivier Roland each time they publish a video. And these Youtubers make fewer views per month than Olivier Roland. Olivier Roland has about 450,000 views – 500,000 views.

There are Youtubers who have 150,000 – 200,000 subscribers and who easily have 50,000 views – 100,000 views when they publish a video but they have 100,000 views – 200,000 views per month. When you look at the monthly figure, you see that it makes about 1/4 of the Olivier Roland’s views.

Do also research with social blade , you’ll have surprises (that is why, now, I learn data science). Why are these monthly figures low ? This is because they don’t make enough videos and they’re not constant. Making a video per month is not enough.

Making a video per month is very bad for trafficking, it’s bad for the community (audience/subscribers). It’s impossible to retain someone and it diminishes the ability to reach more people. The result is that these Youtubers have fewer view of what they might have, It’s a spoiled talent.

All make sense. When there is little content, there is less to watch, less to share and less to critize.

Be regular

regular

Because there is not enough content, the audience (the community) is frustrated and loses interest and confidence in these Youtubers.

Attention, Youtube is just an example. It’s necessary to be constant in all fields. Being constant create something strong and powerful. Olivier Roland published more than 1000 videos and he was able to do this by being constant.

Being constant to create content regularly creates options to explore new topics for the creator. This create a habit or respect to a pat of the audience. And most importantly, create content regularly, create possibilities to be known, to be shared, to be discussed and to have a better impact in the lives of people.

Quantity VS Quality

quantity quality

Do videos published per day have the same quality as weekly video ? Honestly, it’s not possible. But when you have 7 times more videos in you Youtube channel, it has tremendously more strength and values than some 4K videos.

Sometimes a 4K video can have more impact than 10,000 video in average quality, but it’s just « one shot » as won at the Lotto. And you know that the majority of people who win the Lotto are ruined a few years later.

What about you

what about you morpheus

Yeah, what about you ? I mean, what are you doing in your life that works ? Could you do this more often so that it brings more value to yourself and to the world ?

For exemple, imagine that you like to write and you write 200 words once a week to create your book. Could you increase that to 400 words or write twice a week or write 400 words twice a week ?

Another example, you do sport once a week and it really good for you. Could you increase it twice a week ?

In the comments, I would like you to answer this question : « If you put in place a plan for you to do something that works consistently and regularly, what can it bring as happiness or as value in your life ?

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

-Steph

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