Dietary Fats

dietary, fat, oil, fish, avocado, nut, olive

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.

Of the 3 macronutriments, fats are the nutrients that are the most dense in energy. Fat is composed of the same thing as carbohydrates (carbon, hydrogen and oxygen) but the difference is that the atoms are not linked together in the same way. Fat is in plants and animals. Oils are liquid fats. Fats are insoluble in water. Fats are organized in 3 categories:

  • Simple fats (triglycerides)
  • Compound fats (phospholipid, glucolipid, lipoprotein)
  • Derived fats (cholesterol)

Here are the 3 fat’s functions in your body:

  1. Fats are the main source of stored energy (body fat)
  2. Fats help to protect and cushion the major organs
  3. Fats have an insulator effect, preserving body heat and protecting against excessive cold.

Fat is the most dense nutrient in calories 1 pound (453gr) of fat contains 4000 calories while 1 pound (453gr) of protein or carbohydrate contains about 1800 calories.

When you do exercise and stay within your aerobic capacity, it means you don’t run out of breath, your body uses fats and carbohydrates as a source of energy at around 50/50. But if you continue, your body will use more fat than carbohydrates as a source of energy. If you train for 3 hours, your body can use fat to create 80% energy for your body.

As you could read, there is different type of fat: saturated, unsaturated and polyunsaturated. These terms mean the number of hydrogen atoms attached to the molecule. Here is an analogy with a string’s ball so that it’s easier to understand. Saturated fat is like a length of string in a messy clutter. Unsaturated is like a rope with some entanglements. And polyunsaturated is like a rope carefully wrapped without the sign of a tangle. The more fat is saturated (tangled), the more likely it’s to remain in the body and clog the arteries, which increase the risk of heart disease.

There are also other factors. Diets rich in saturated fat tend to increase cholesterol levels in the blood. Health experts advise that 2/3 of your fat intake is polyunsaturated fat.

Saturated fats are found in:

  • Beef
  • Lamb
  • Pork
  • Chicken
  • Shellfish
  • Egg yolks
  • Cream
  • Milk
  • Cheese
  • Butter
  • Vegetable shortening
  • Chocolate
  • Lard

Unsaturated fats are found in:

  • Avocados
  • Cashews
  • Olives and olive oil
  • Peanuts, peanuts oil, peanut butter

Polyunsaturated fats are found in:

  • Almonds
  • Cottonseed oil
  • Margarine (usually)
  • Pecans
  • Sunflower oil
  • Corn oil
  • Fish
  • Mayonnaise
  • Safflower oil
  • Soybean oil
  • Walnuts

Essential Fatty Acids

fatty, acid, saturated, unsaturated, monounsaturated, polyunsaturated, omega,3,6,9,linolenic, linoleic, cla, gla, arachidonic, epa, dha, oleic, lauric, myristic,palmitic, stearic

Essential fatty acids are inevitable in a healthy diet because your body can’t create it itself- That’s why it’s essential that you eat foods containing essential fatty acids. It’s a shame because many bodybuilders have low fat diets and they develop deficiencies in dietary fat. Fortunately there are foods and supplements that provide “good fats” to avoid this extreme. Here are some examples:

Fish oil

Instead of eating low-fat fish, test salmon, trout or mackerel. Fish oil is needed by organs, especially the brain. You can also take fish oils as supplements.

Polyunsaturated vegetable oil

In vegetable oils, there are 2 acids that are valuable: linoleic acid and linolenic acid. Supermarket oils such as corn oil, sunflower oil and safflower oil don’t contain linoleic acid. Soybean oil is the only supermarket oil containing linoleic acid but you need ot pay attention to GMO. For linolenic acid, you can find that in linseed oil, walnut oil, pumpkin seed oil.

Monounsaturated fatty acids

There are the most harmless fatty acids compared to some polyunsaturated fatty acids because they don’t affect your cholesterol or your prostaglandins (regulators of the hormones action). Monounsaturated fatty acids are found in olive oil and macadamia nuts.

Supplements of fatty acid

These supplements contain essential fatty acids from fish oils and other sources.

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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 .

Improve Without Stress

stress

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

I think that’s already happened to you. Do you put so much pressure on yourself to reach a goal that you fail ? And that’s very frustrating when we do personal development. When we put too much pressure on ourselves, we have negative effects. The goal of personal development is to become a better version of ourselves by being happier throughout our lives.

There is a very instructive story between Buddha and one of his disciple. This disciple asks to Buddha this question : « When I meditate, sometimes I put to much pressure on myself and it doesn’t work, I’m too stressed. And sometimes when I don’t put this pressure on myself, I’m not focus enough and I’m almost sleeping. What should I do ? ». Here is Buddha’s answer : « To practice meditation, you have to be like a zither rope. So that the rope make the right note, it must be neither too tight nor too relaxed, it must be exactly in the right range. It’s the same for meditation, you have to be neither too tense nor too relaxed to meditate in the most efficient way ».

Middle

balance

It’s funny because it’s the same principle with the guided meditation of Headspace . In several guided meditations, at a certain point, the person leading the meditation says : « From now on, you can let your mind do what it wants ». This allows you to relax yourself , to decompress to better concentrate later. But be careful, as Buddha said, if you don’t put pressure on yourself at all, you fall into the opposite extreme of laziness, lack of attention, and etc.

The answer is balance. It’s not easy to find the balance, but it’s very exciting to explore and experiment with it. Because it’s part of this trip that makes us better people.

It’s up to you experiment between : I’m too relaxed and I’m too stress. Seek the moment you progress to reach your goals and also where you enjoy life. Whenever you find the perfect tension, you’ll produce the perfect note.

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.

Pushdowns

triceps pushdown cable

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

Standing in front of the machine with your hand on the bar with a pronated grip. Your elbows are along of your body. Your arm must be do a « L » :

  • Inhale and make an extension of your arms making sure not to spread your elbows of your body.

  • Exhale at the end of the movement

triceps pushdown cable

This exercise works triceps and anconeus muscles.

Variants

triceps pushdown cable

  • You can use a rope to work more intensely the lateral head of the triceps.
  • You can also do this exercice with a supinated grip to work the medial head of the triceps.
  • You can have an isometric contraction by hold the extension for one or two seconds at the end of the movement to feel the effort.

If you use a heavy weight, bend a little bit forward to have a better stability .

This exercice can be done by beginners to have enough strength to do more complex movement after.

Variant: back in front of the machine

triceps pushdown cable

This variant allow to feel more the effort of the lateral head of triceps.

-Steph