Manage Your Lipids

lipids nut avocado fish oil seed

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

Lipids help with brain function and hormones production like testosterone. Lipids are also the element that is the most energetic : 1gr of lipid is 9kcal while 1gr of protein or carbohydrate is 4kcal.

Lipids create the fat of living beings, which is why we most often use the word « fat ». There is 4 fat’s type :

  • Harmful fat – These are transformed fatty acids like partially hydrogenated oils. We find them everywhere, that’s why it’s important to have an ingredients label on foods.

  • Bad fat – These are saturated fatty acids

  • Neutral fat – These are monounsaturated fatty acids and they’re very beneficial for health.

  • Good fat – These are polyunsaturated fatty acids that are very beneficial. There are 2 families, omega 3 and omega 6. If your body has too much omega 6, it creats health problems.

Type

Harmful fat

It’s fatty acids that are partially hydrogenated oils that are, for example, in Nutella, candy, cookie, fast food and all pastries. It’s advisable to eat them moderately otherwise they create health problems. And unfortunately the majority of people consume this type of fat too much.

Bad fat

It’s fatty acids that are, for example, in butter, beef, cheese, coconut oil and cold cuts. Overeating this type of fat increases the insulin resistance that can cause diabetes. It also decrease the ability of your body to use this type of fat as energy.

But be careful because not all foods that contain this type of fat are equal. Take the example of coconut oil. Coconut oil is full of lauric acid which has excellent antibacterial and digestive properties for the body. This coconut oil is very rich in MCT (Medium Chain Triglyceride) whick is convenient to use to be shreddedd because it helps the fat’s oxydation and keep your muscle mass.

Fatty acids that are in bad fat have an important role in the testosterone’s production, that why it’s recommended to consume it in average quantitiy.

Neutral fat

It’s fatty acids that are, for example, in olive oil, almond oil, macadamia nut, brazilian nut, avocado and oleic sunflower oil. It’s important to diferentiate between oleic sunflower oil and classic sunflower oil. Classic sunflower oil has a lot of omega 6 and this create a lot of inflammation and other health problems. On the other hand, oleic sunflower oil contains oleic acid. Oleic acid has properties that control cholesterol levels by lowering your bad cholesterol and boosting your good cholesterol. Oleic acid is also good for the memory.

Good fat

It’s essential fatty acids, which means these are fats aren’t produced by your body. That’s why they’re important to consume. A deficiency of these good fats will create health problems. There are 2 families : Omega 3 and Omega 6.

Omega 3 : The source of omega 3 are fatty fish like sardines, mackerel, anchovies, salmon and tuna. There are also plant sources such as flaxseed, chia seeds, brussels sprouts, walnuts. It’s recommended to consume the animal source because they’re richer in omega 3 than vegetable sources (unless your eat huge amount of grain).

Omega 6 : The source of omega 6 are, for example, classic sunflower oil or soybean. All these foods with too much omega 6 are too present in the supermarkets. Omega 6 creates a lot of inflammation problem in your body, while Omega 3 decrease inflammation.

Consumption

lipids nut avocado fish oil seed

According to scientists, there is a ratio for having a healthy body. This ratio is :

  • -4/1 so 4 = omega 6 and 1 = omega 3

  • Or 1/1 so 1 = omega 6 and 1 = omega 3

The majority of people consume 20/1 so 20 = omega 6 and 1 = omega 3. That’s why a lot of people have health problems.

Lipids consumption is related to body weight. For exemple, take a person who weighs 85kg and who is beginner/intermediate :

  • To gain mass, it’s 0.9gr to 1gr per kilo of bodyweigth so 0.9 x 85 = 76.5 and 1 x 85 = 85. Which means between 76.5 and 85gr of lipids per day.

  • To be shredded, it’s 0.5 to 0.8gr per kilo of bodyweight so 0.5 x 85 = 42.5 and 0.8 x 85 = 68. Which means between 42.5 and 68 of lipids per day.

Now, take a person who weighs 100kg and who is a pro :

  • To gain mass, it’s 1gr to 1.5gr per kilo of bodyweight so 0.9 x 100 = 100 and 1.2 x 100 = 120. Which means between 100 and 120gr of lipids per day.

  • To be shredded, it’s 0.9 to 1.5gr per kilo of bodyweight so 0.9 x 100 = 90 and 1.5 x 100 = 150. Which means between 90 ans 150gr of lipids per day. A pro can take 150gr of lipid because he decreases carbohydrates.

These amount of lipids are to be divided between 4-5 meals a day for ease of digestion.

To be shredded, it’s really important to consider MCT

You have to pay attention to MCT (Medium Chain Triglyceride) because it increase your thermogenesis. Thermogenesis is what turns calories into heat and increases your metabolism to burn more fat. MCT helps you to be shredded by keeping your muscles mass as much possible.

It’s recommended to take 2 teaspoons of MCT per day, otherwise you will poop everywhere.

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.

Floor Hip Abductions

foor hip abductions

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

Lie on your side with your head and shoulders on line :

  • Raise your leg to an angle of 70 degrees (at the most off the floor, always keeping you knee extended).

 

  • Back to the starting position

 

gluteal muscles iseertions

This exercise works gluteus medius and gluteus maximus, It’s possible to make this movement with a large amplitude or a small amplitude. You can do an isometric contraction holding the position for a few seconds at the end of abduction.

gluteal gluteus meduis maximus

You can raise your leg slightly forward or slightly backward or vertically.

foor hip abductions leg vertically backward forward

To increase the difficulty, you can use a resistance band or strap a soft weight around you ankles or use a low pulley.

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

-Steph

The Importance Of Counting Calories

count calories

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

As you already know, food is our energy. The energy from food, we call it calorie. Calories composed of macronutriments : carbohydrates, proteins and lipids.

Count the number of calories

count calories

With carbohydrates, proteins and lipids, we can know the minimum number of calories we need to consume, it’s the Basal Metabolic Rate (BMR). Basal Metabolic Rate (BMR) is the number of calories your body needs to function without doing any physical activity. That’s the number of calories you burn while you stay in bed all day.

With your Basal Metabolic Rate (BMR), you can find your Total Daily Energy Expenditure (TDEE) . Total Daily Energy Expenditure (TDEE) is the number of calories your body needs in a day when you train.

Total Daily Energy Expediture (TDEE) varies according to your level of activity during the day (the intensity of the tasks you have to do during the day and the intensity of your training).

Total Daily Energy Expenditure (TDEE) is always dynamic because it’s influenced by the Not Exercise Activity Thermogenesis (NEAT). Not Exercise Activity Thermogenesis (NEAT) is the number of calories you burn in a day when you have no workout. But attention, it doesn’t count the calories you burn when you sleep and eat. It only counts the calories you burn when you walk, read, write, work, study, etc.

As the intensity’s level of your tasks that aren’t a sport activity changes all the time, it changes your Total Daily Energy Expenditure (TDEE) all the time. Here are 2 scientific studies to better understand the Not Exercise Activity Thermogenesis (NEAT), here and there .

Now that you’ve seen your Total Daily Energy Expenditure changes all the time, you need to know that it changes your caloric deficit when you want to lose weight (be shredded) and your caloric surplus when you want to gain muscle.

Lose weight or gain muscle

weight lose muscle gain

The phase for losing weight (be shredded) and gaining muscle influenced by 2 things : morphology (endomorph, ectomorph and mesomorph) and genetics.

Take the example of an endomorph person. An endomorph person is a person who can easily store fat because, it’s a person who has greater resistance to leptin. Leptin is a hormone that manages your metabolism and your appetitie (leptin controls your feeling of satiety). An endomorph person who has this type of information has good tools to know how to manage his/her Total Daily Energy Expenditure (TDEE).

For my case, I’m a mesomorph person. Which means that I’m a person who is losing weight fast and gaining muscle fast. At first, I didn’t count my calories because it easy for me to maintain a good physique. But since I’ve been studying my body to find out how it works, my results are really better for the long term.

That’s why no matter what your body type, I advise you to take the time to count your calories to have the best body possible in the long term.

I use an app on my smartphone to count my calories (you can scan barcodes). It’s My Fitness Pal. Try it, it’s really helpful.

If you intentionally don’t take care of your health, accidentally, you will have an illness.

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.

Triceps Dips

triceps dips anatomy arm

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

Your hands on the edge of a bench and your feet on another bench with you body in the void :

  • Inhale and flex your arms followed by an extension of your arms

  • Exhale at the end of the movement

triceps dips anatomy arm

This exercise works triceps, chest and anterior deltoid.

tricpes dips muscles

A weight can be put on your thighs to have more resistance during the movement.

-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

Become Antifragile

fragile

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

There is a interesting book « Antifragile : Things that Gain From Disorder » of Naseem Taleb.

The concept is to rebuilt our body and our environment to become antifragile, getting stronger and more resilient as more chaos is introduced.

Do you want be strong like your movie’s hero or your comic’s hero ? Read the next !

Antifragile

antifragile

In all domains in life, there is 3 types :

  • Fragile

    This object must be handled with care. This object could break if there is a variation in handling. This object must be out of danger to survive.

  • Solid

    This object doesn’t need to be handled with care. This object can be throw or hit, it will not change. It’s well built and resistant. If it breaks, it will be rebuilt exactly in the same way.

  • Antifragile

    This object doesn’t handled it wiht care ! This object can be throw, broke, throw in chaos, it becomes stronger. It’s like Hydra’s myth, you cut a head and two heads apprears. In fact, an antifragile object become weak when it handled with care.

Did you believed like me that human being was a « fragile » type ?

Nature like chaos and use it to make corrections and make change to survive like an ecosystem. Disasters, climat changes and others elements erase « fragile » members of a species. Stronger and antifragile members of a species survive.

The good new is we can become antifragile. Look :

  • When you take something heavy, your joints, muscle and bone rebuild themselves to become stronger in cas where there would be more chaos. This is the basis, if we don’t do physical activity, our muscles and bones can atrophy and weaken.

  • When we have a disease in our body at a certain dose, our body built a resistance et become stronger against it.

  • When we’re children, we learn than pans on the stove are hot, animals bite and life is difficult. We learn all these little pieces of chaos to prepare us to survive when we become adult.

Because we’re antifragile creature, we need chaos and failure in our life or we will die.

Do you remember how are humain being is the move « Wall-E » ? Humain beings are without muscles and are unable to take care of themselves. Don’t get out of you comfort zone and you become like them (and like my father) !

Antifragile body

antifragile body

If we want be ready to survive in the unknown, we need to constently get out of our comfort zone, challenges and chaos in our body.

In summary, it’s :

  • Enough chaos to force our body to rebuilt itself to become stronger.

  • Chaos in a specific amount of intensity

  • Enough time to our body to recover after chaos (training)

If you walk the same distance with the same speed every day, your heart will adapt to use less energy to do this until there is too much chaos like a very stress day at school/work.

When you feel this distance is easy, walk faster or another challenge. Transform your heart to become stronger and more resilient to manage some chaos more powerful.

There is another way to put chaos in your body, training :

  • if you do a deadlift at 90kg (200lbs) a time, your body is forcing to adapt in different way to lift 68kg (160lbs) several times (reps).

    By forcing your body to adapt to lift heavy weight, your bones, your nervous system, joints and muscles need to adapt to become more antifragile to lift weight heavier. Talibe say we must force our body to adapt to the maximum level of chaos (heavy weight training) to go beyond our limit differently than medium weight or sets with a lot of reps.

Antifragile diet

healthy food

The construction of an antifragile body can be totally destroyed by an « fragile » nutrition like fast foods (Nutrisystem, microwave meals, etc ).

To have an antifragile diet, we need to learn to cook ourselves and don’t be afraid to try new ingredients. Cook isn’t a thing we have to afraid or to be ashamed, it’s something good and important to have a good health. Embrace it. There is a lot of healty meals on internet, it ‘s cool.

Chaos in your diet ? Eat more meals training days and skip a meal non-training days. Don’t become a maniac to count calories or to have the perfect number of hours between meals. As long as you eat 4-6 meals per day, it’s ok.

You want to the next level : grow your food. If you can grow vegetables and raise animals, it’s great my friends. Some resources here  and there .

Here are the basics to build an antifragile body prepared to any amount of chaos and a nutritional strategy to have the energy needed to cross each chaos.

What is your first step to become antifragile ?

-Steph

P.S. Do you want a free training program ? Click here 

Histoire Du Fitness – Etats-Unis – Les années folles des années 1920 et la Grande Dépression (Part 11)

united states roaring twenties

L’intérêt accru dans le fitness s’est dissipé pendant toute la décennie. Un même schéma se répète toujours dans l’histoire de l’humanité après qu’une guerre soit gagné. C’est que la société se relaxe, profite de la vie et fait moins d’exercices. Les années folles des années 1920 ont gagné ce nom à cause de cette raison, la société était la plus frivole que n’importe quelle autre dans l’histoire jusqu’à maintenant. Les priorités étaient manger, boire, faire la fête et d’autres formes de divertissements.

En Octobre 1929, le crash de la bourse a signalé le début d’une décennie de dépression économique. L’économie n’a pas réussi à se rétablir jusqu’à ce que les Etats-Unis entre dans la Seconde Guerre Mondiale en 1941. Avec de nombreuses autres aspects de la vie, les niveaux de conditionnements physiques ont diminué au cours de la Grande Dépression. Les bénéfices que les programmes d’éducation physique ont fait à grâce à la législation qui ont suivi la Première Guerre Mondiale étaient de courtes durées. Les fonds pour ces programmes ont été limité et ont finalement été épuisé à cause de la faiblesse de l’économie.

united states roaring twenties

Malgré les contretemps qu’a subi le fitness durant le Grande Dépression, Jack LaLanne, qui finit par être reconnu comme un pionnier du fitness moderne a commencé sa carrière comme un médiatique instructeur de conditionnement physique. Tout au long de sa vie, LaLanne a prêché les valeurs du style de vie du fitness. Dans les années 1950, le « Jack LaLanne Show » a commencé à être diffusé à la télévision, 25 ans avant les shows de Richard Simmons et de Jane Fonda. LaLanne a développé des programmes de fitness incluant l’aérobic, l’aérobic aquatique et les exercices de résistance. Il a aussi présenté de nombreuse pièces d’équipement d’exercice incluant la première machine à câble, le système sécurisé pour faire du squat appelé la « Machine Smith » et la première machine « Leg extension » pour l’extension des jambes. Bien que LaLanne soit souvent nommé comme l’inventeur du mouvement « Jumping Jack », l’histoire suggère que le vrai inventeur était John « Black Jack » Pershing, un officier tactique de West Point dans la Première Guerre Mondiale. Bien que LaLanne ait précédé les mouvements du fitness moderne de trois décennies, son idéologie et ses programmes d’exercices de conditionnements physique avait une bonne approche comme ont démontré les recherches modernes.

Deuxième Guerre Mondiale

A travers l’histoire du monde, les conflits militaire ont eu une impact majeur sur l’état de la condition physique. La Seconde Guerre Mondiale et ses conséquences sur les Etats-Unis n’ont pas été différent. Essentiellement, le mouvement du fitness moderne a évolué sous l’influence de la Seconde Guerre Mondiale et de la Guerre Froide.

world war 2

Les Etats-Unis sont entré dans la Seconde Guerre Mondiale avec le bombardement de Perl Harbor le 7 décembre 1941. Avec cette déclaration de guerre, il était venu la nécessité de préparer des soldats. Cependant dans le recrutement, il était devenu embarrassant de constaté que beaucoup de personnes étaient inaptes au combat. Quand la guerre a été terminé, il a été reporté que presque la moitié des personnes préparés auraient dû être refusé ou avoir une position de non-combat. Ces statistiques inquiétantes ont aidé à gagner plus d’attention sur l’importance du fitness dans le pays.

Il y a eu d’importantes contributions dans le fitness durant les années 1940, spécialement du Dr. Thomas K. Cureton de l’Université de l’Illinois. Cureton a introduit l’application de la recherche dans le conditionnement physique, ce qui a amélioré les recommandations d’exercices aux particuliers. Cureton n’a pas seulement reconnu les nombreux bénéfices de l’exercice régulier, il cherchait à étendre les connaissance du corps humain avec l’aide du fitness. Il voulait répondre à des questions telles que « combien d’exercices pour être en bonne santé ? » et quels types d’exercices étaient les plus efficaces. Mais le plus important était que Cureton voulait savoir comment la condition physique pourrait être mieux mesuré sur un individu. Parmi ses contributions, les plus importantes étaient le développement de test de conditionnement physique pour l’endurance cardiorespiratoire, la force musculaire et la flexibilité. Ses recherches ont abouti sur plusieurs recommandations pour l’amélioration de la condition cardiorespiratoire, y compris l’identification de l’intensité d’exercice nécessaire pour améliorer les niveaux de condition physique. Ses suggestions sont devenues la base fondamentale de programmes d’exercices futures.

C’est tout pour aujourd’hui. Bientôt la suite de l’histoire du fitness

-Steph