Manage Your Carbohydrate

carbohydrate source food

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

If you want to learn how to manage your protein, click here and for amino acids, click here.

Carbohydrates are the main source of energy for the body. It’s true that we can have energy with proteins and lipids but they provide less quantity of energy.

To put it simply, when you eat carbohyrates, they turn into glucose and then into glycogen. To better understand, I’ll take the example of a gasoline tank. Imagine that the tank is a muscle and that the gasoline is glycogen. Gasoline in the tank helps move the car and glycogen in the muscle helps move your body.

This glycogen is shared in many places in your body : 80% in your muscles, 14% in your liver and 6% in your blood.

Carbohydrate type

 

Most people know 2 types of carbohydrates, slow carbohydrates and simple carbohydrates. There is a 3rd type, it’s fibrous carbohydrate and unfortunately many people neglect them.

Slow carbohydrates :

  • Whole wheat bread / white bread (refined carbohydrate)

  • Whole wheat rice / white rice (refined carbohydrate)

  • Oatmeal

  • Cereals (muelsi is excellent because there are often lipids and carbohydrates that are added like nuts, raisins, etc. ).

  • Sweet potato / potato

  • Whole wheat pasta / white pasta (refined carbohydrate)

  • Kinoa

  • Couscous

Simple carbohydrates :

  • Fruit (fructose)

  • Honey

  • Dextrose

  • Maltodextrin

  • Lactose (it’s sugar in the milk)

  • Cluster dextrin (it’s perfect during your training session because it has a low glycemic index).

Fibrous carbohydrates (vitamin, fiber et minerals) :

  • Vegetables (aspargus, carrot, cauliflower, salad, etc)

Carbohydrate, insulin and insulin spike

insulin spike blood sugar

There is a special relationship between carbohydrates and insulin. When you eat carbohydrates, they turn into glucose, which is a type of sugar, and then glucose is turned into glycogen. Glucose is managed by insulin. Insulin is a hormone created by the pancreas. The insulin’s role is to manage the sugar’s level in the blood. This avoids having too much sugar in the blood (hyperglycemia) or not enough sugar in the blood (hypoglycemia).

The problem is that the majority of people eat any type of carbohydrate anyway and they may quickly get a lot of fat. It’s important to understand that each carbohydrate has a different gylcemic index and this glycemic index will cause different insulin spikes.

Glycemic index

A glycemic index indicates how quickly carbohydrates become glucose in the blood. It’s for this reason that it’s recommended to eat carbohydrate with a low glycemic index rather than those with a high glycemic index.

Carbohydrates with low glycemic index  :

  • Sweet potato

  • Oatmeal

  • Kinoa

  • Sugar free fruit juice

  • Whole wheat rice

  • Whole wheat bread

  • Whole wheat pasta

  • Fruits (apple, orange, cherry, pear, apricot)

  • Cluster dextrin (for your training session)

 

Carbohydrate with high glycemic index :

  • Potato

  • Couscous

  • Table sugar

  • White rice

  • White bread

  • White pasta

  • Cereal (Kellog, Nestle, etc.)

  • Dextrose

  • Sweet drink (soda)

  • Fruit (melon, watermelon)

Here is an exemple of low glycemic index carbohydrates to eat. For high glycemic carbohydrates, it’s recommended to eat them in moderation because if you eat them in large quantities, after several years, you have the risk to becoming diabetic or having other health problems.

Consumption

Always take into consideration your bodyweight and your training’s intensity. There 2 bad situations :

  1. Have a not very intense training and eat too much carbohydrates, which results in having too much fat in the body.

  2. Have intense training and eat a little carbohydrate, which results in being weak.

Take for example :

  • A man who weighs 85kg and is a beginner. In this case, it’s recommended to start with 3.5gr per kilo of bodyweight so 3.5 x 85 = 297.5gr of carbohydrates to eat a day.

  • A man who weighs 85kg and who is advanced or pro. In this case, it’s 5gr per kilo of bodyweight so 5 x 85 = 425gr of carbohydrates to eat a day. As an advanced person, the training sessions are really intense, that’s why you need this amount of energy.

  • A man who weighs 85kg and who wants to be shredded. Let things be clear, it’s being shredded and not losing weight. In this case is between 1.2 ans 2.5gr per kilo of bodyweight so it’s between 102 and 212.5gr of carbohydrates to eat per day.

The carbohydrates amount to eat is to be divided into 4-5 meals a day for ease of digestion. Each meal is balanced in carbohydrates, proteins and lipids.

To be shredded

shredded lean lose weight vs versus

Let things be clear, be shredded isn’t a weight loss. In this situation, leptin must be taken into consideration. Leptin is a hormone that regulates your appetite. When you start to lower your glucides, leptin will aslo decrease and you’ll be hungry. These feelings of hunger are created because of ghrelin. Ghrelin is a hormone called « hormone hunger » because it stimulates the appetite. Ghrelin also affects your insulin and testosterone.

This means that people who too quicly decrease their carbohydrates will fail because the lack of energy will be too brutal. The feeing of hunger will be too intense because the body has not had time to get used to the new diet. This is where nutrition is out of control.

Never reduce carbohydrate to 0. The people who do that, make a diet ketogenic and you have to master this type of diet. The professional bodybuilder is doing this diet for 4 weeks, but they can do that because of chemical aid (steroids) and they have a dietician. The problem is that those who aren’t professional athletes and who are on a ketogenic diet do that because someone told them it was good. That’s why in the gyms there are people who lose consciousness because they don’t have enough energy. You need 50 to 130 grams of carbohydrates, just for your brain, it’s not a simple diet to lose weight.

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.

Break For Injuries

sport injury

What’s up ? This is THE stephane ANDRE and today I didn’t train. I will tell you why, because I feel pain to my left shoulder and my 2 knees. 6 day ago, it was my leg day and you know, I hurt my right knee during a martial art session. So I used lightweight to train my leg.

Since around 6 months, I felt pain to my shoulder (shoulder impingement) because of the dumbbell overhead shoulder press and dumbbell bench press. Since 1 months, I hurt my right knee in a martial art sparring, because I wanted to avoid a punch and my leg (my knee) was in a bad position. I had 2 injuries . I searched an alternative exercise for the dumbbell overhead shoulder press and dumbbell bench press to decrease the pain and I found out. I wrote 2 articles about it. Click here and there .

Too much injuries

sport injury

As it was a leg day, I decided to do front squat with lightweight to not hurt to much my right knee. After my front squat session, I did leg press with one leg. After my warm-up set, I felt a pain in my left knee, it was like if someone hit my left knee with a knife, I stopped my rep immediately. It was the first time I felt this pain and I didn’t like it. I tried to do an another rep to see the gravity of the pain and I stopped my leg day here.

I did the half of my leg day’s program and I thought it was a good idea to test the new way to do dumbbell bench press without pain. When I was walking with the dumbbell in my hands, I felt the pain in my left knee. I did this dumbbell bench press variant and I validate it.

Usually after my workout, I eat my meal (my post workout is solid food). While I was eating my meal, I thought it was the time to make a break. 3 injuries is too much for me and I decided quickly to make a break of 1 month to really recover, because since 2015 I train regularly 6-7 days per weeks and the longest break I make was 10 days. Yeah, 10 days. When I realized it, I thank God of Light for his gratitude. And you know what ? When I slept, I felt I a little pain in the middle of my back. It means to do my front squat, my body compensated the weakness of my right knee with others parts of my body to be able to execute the movement.

Special recovery

Now, it’s the 6th days and I continue to write article for my blog and I learned what kind of injuries I have and I want to learn deeper about sport injuries because I scare to become like Ronnie Coleman. Ronnie Coleman is the best bodybuilder for me, it’s because of him I started seriously to train like a bodybuilder when I was on the streets. And now, see this living legend who can’t walk without a crutch, it’s too sad.

I want to have the best athletic body I can until I die, I’m more focus about sport injuries. More I know about it and more I can avoid it. Every day I do my stretching session and I do 2 special movements to help my left shoulder to decrease the pain. I will see on 15th July, if my recovery session is effective.

It’s important not to take lightly the pain of your body. I know a lot of people who had pains a few years ago and they had to do some surgery. Now, they can’t use their capacity at 100%.

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

-Steph

Hamstring Stretching

hamstring stretching

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

Standing in support on one leg with your knee slightly bend. Your other leg stretched with your forefoot in flexion :

  • Your hands on your thighs with your back slightly arched. Slowly tilt your torso forward and focus on the feeling of stretching to the back of your thigh. The tilting is done at the level of the pelvis.

  • Hold this position for about 20 seconds and return slowly to the starting position.

This exercise stretches all the hamstrings muscle , adductor magnus, gastrocnemius, soleus and a little bit gluteus maximus.

Variant

hamstring stretching bench

Standing in support on one leg. Your other leg stretched out on a bench :

  • Your hands on your thighs with your back slightly arched. Slowly tilt your torso forward and focus on the feeling of stretching to the back of your thigh. The tilting is done at the level of the pelvis.

  • Hold this position for about 20 seconds and return slowly to the starting position.

To have a better feeling of streching, it’s possible to relax the calf’s muscle of the leg on the bench with the foot in extension.

Attention

In bodybuiding/fitness, stretching movements have the function of equalizing the tensions of the muscles fibers inside the muscle and limiting the risk of injury.

By using heavyweight, if the muscle fiber tension inside a muscle isn’t homogeneous, it’s the most tense fibers that will tear.

It’s for this reason that it’s advisable to do stretching exercise specific to the muscular group worked at the beginning of the session and between the warm-up sets.

Stretching exercises are always done gently and moderately to preserve the joints and avoid excessive ligamentous stretching which could destabilize the joints and create inflammatory pathologies.

Note

To avoid squat and deadlift injuries, it’s necessary to do stretching exercises at the beginning of the session and between warm-up sets.

hamstring stretching

During tilting of the pelvis forward (anteversion), the hamstrings are stretched.

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

-Steph

Spinal Disc Herniation

disc herniation

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

First we can say : « disc herniation » or « herniated disc » but I prefer use « disc herniation » in my article.

Disc herniation is a common pathology in bodybuilding. This often occurs because of poor back placement during exercises such as squat, deadlift and rows (barbell bent row, seated row, etc).

During the execution of theses exercises, the main defect observed is the rounding of the back or a flexion of the spine. Because of that discs are pinched forward and loosened backward.

disc herniation

If an intervertebral disc cracked or aged, the gelatinous fluid of the nucleus pulposus moves backwards and can compress the spinal cord or roots of the spinal nerves. The symptoms of a disc herniation depends on the nature of the lesion, the amount of nucleus displaced and the surface that nucleus compresses.

The disc may have a bump or even worse, the nucleus may explode through the surrounding annulus fibrosus. It’s also possible that the posterior ligament that joins the vertebrae to each other is broken. The compressions caused by the rupture of the annulus fibrosus are always painful and incapacitating.

In bodybuilding, disc herniation are mainly at the lumbar level. Often between the 3rd and 4th lumbar vertebrae or between the 4th and 5th lumbar vertebrae. The pain is dull and deep and sometimes with numbness and tingling. Often the pain is in the middle of the back or on one side. The pain extends onto the glutes, pelvis and pubis. Sometimes pain can be felt throughout the leg following the path of the sciatic nerve because the sciatic nerve is compressed at the root (hence the name of sciatic to define this type of pain).

disc herniation sciatic nerve

Usually disc herniation resolve spontaneously and the pain gradually disappears. But in some cases the bump on a vertebral disc doesn’t disappear and can continue to painfully pres on the nerves or it’s a loose piece of intervertebral cartilage that compresses the nervous elements.

In these 2 cases, the doctor will think of doing a surgical operation to remove the part that compresses the nerves.

To avoid having a disc herniation, it’s essential to do squat, deadlift, « good morning » and rows (rows, barbell bent row, seated row) with excellent positioning technique.

Attention

For all exercises done with very heavy weight, it’s necessary to perform a « blocking » :

  1. Take a deep breath and block the breathing to fill the lungs like a balloon. This stiffens the ribcage and prevents the top of the torso form tilting forward.

  2. Squeeze abs stiffens the belly, This increases the intra-abdominal pressure and prevents the torso from sagging forward.

  3. By slightly arching the lower back with lumbar squeeze, this allows to have the spine’s bottom in extension.

These 3 simultaneous actions is what we call « blocking ». This « blocking » has the function of avoiding the rounding or bending of the spine because with very heavy weights, it can create disc herniations .

Note

After a training session with very heavy weights, it’s advisable to do stretching for the spine. There is an excellent exercise to relax the back muscles and rebalance the pressure inside the intervertebral discs. Click here .

Bad position

disc herniation bad positon squat deadlift

For exercises such as deadlift or squat, it’s important not to round your back to avoid lower back injuries.

Disc herniation

disc herniation

Flexion of the spine with heavy weights can create disc herniations at the level of the lumbar vertebrae.

These disc herniations are common at squat and deadlift. This is caused by a bad back position during exercise. That’s why it’s important to work the technique for these exercises.

Disc herniation according to the age

disc herniation intervertebral

From the age of 30 years old, intervertebral discs degenerate and don’t worry, it’s normal, The annulus can crack and the nucleus pulposus dries progressively.

Vertebral discs of people over 30 years old are more rigid, less elastic and the mobility of the spine is more limited. But as the viscous gel of the nucleus pulposus deacreases due to drying, the risk of the vertebral discs moving and compressing the nerves diminished.

Vertebral discs of people under 30 years old are more flexible, more elastic and there is more mobility with the spine. There is a greater amount of viscous gel in the nucleus pulposus which increases the risk that vertebral discs will move and compress the nerves. Disc herniation is very common among young athletes.

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

-Steph

Masturbation And Sport

hand draw

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

My intention is to explain masturbation’s effect on a sport activity without being vulgar. Masturbation is a normal activity for some people and abnormal for others. In some religions, it’s a forbidden or ignoble activity but it’s an activity that most people do.

Type of person

type person

The open minded person

For this person, masturbation is a normal activity because it’s natural and give a good mood. It’s not something bad.

The guilty person

For this person, masturbation is an abnormal activity, ignoble but despite that, this person does it and still feels guilty after masturbation.

The obsessed person

For this person, masturbation is an obsessive activity. This person could masturbate every hour, every day.

The bored person

For this person, masturbation is an activity to kill boredom. He’s a person who has nothing to do in life or in the day and doesn’t know what to do, masturbation.

How the body reacts

body reaction

chart masturbation dopamine orgasm prolactin testosterone

  1. The intensity of masturbation increases (black line)

  2. There is a release of hormones, it’s dopamine. Before masturbation, there is a first release of dopamine that cause sexual arousal and there are other dopamine release during masturbation (blue line)

  3. Sexual arousal during masturbation will start the process to have the explosion, this explosion is orgasm (red line).

  4. Once the orgasm has happened, there is a release of hormones, it’s prolactin. Prolactin causes the loss of interest to continue masturbation. You satisfied and you don’t want to continue to masturbate. In some situation, prolactin can make you feel guilty (green line).

Stop masturbation for 1-3 weeks

stop

chart masturbation dopamine orgasm prolactin testosterone

There is a black line in the middle of the chart. This is the line of testosterone. When you stop masturbation for 1-3 weeks, there is an increase in testosterone rate. But after 3 weeks, the testosterone rate returns to normal. You have to base on your normal testosterone rate to see if your testosterone is affected by anything.

It’s possible that during masturbation, the testosterone rate is below your normal testosterone rate. In this case, it’s another problem and it’s necessary to see your doctor for more details.

Most people think that masturbation makes you lose testosterone. So if masturbation makes you lose testosterone, it means that masturbation also make you lose muscles. The truth is that this myth is wrong.

Masturbation and gain muscle

anatomy muscle

The answer is « No » because the elements that influence muscle gain are training program, nutrition and rest/sleep. The only thing that masturbation does before or after a training session is the increase in heart rate.

Warning

Now that you have this information, it doesn’t mean that I encourage you to masturbation several times a day, every day. You do this when you want according to your desires but in moderation.

Here are several scientific studies on masturbation and testosterone :

  • Endocrine response to masturbation-induced orgasm in healthy men following a 3-week sexual abstinence. Click here . 
  • 3 Weird but Surprisingly Effective Tricks & Tips to Raise Natural Testosterone Levels. Click here
  • Lack of sexual activity from erectile dysfunction is associated with a reversible reduction in serum testosterone. Click here.
  • Studies on the relationship between plasma testosterone levels and human sexual activity. Click here
  • Acute changes in plasma testosterone levels and their relation to measures of sexual behavior in the male house mouse (Mus musculus). Click here
  • Effects of ejaculation on levels of testosterone, cortisol, and luteinizing hormone in peripheral plasma of rhesus monkeys. Click here
  • Relationship between sexual satiety and brain androgen receptors. Click here .
  • Increased estrogen receptor alpha immunoreactivity in the forebrain of sexually satiated rats. Click here
  • A study of the prostate, androgens and sexual activity of male rats. Click here
  • Androgen Receptors: 5 Ways to Increase the Density and Sensitivity of the AR. Click here
  • Scientists visit sex club for research into testosterone levels. Click here
  • Male and female salivary testosterone concentrations before and after sexual activity. Click here
  • Sex and Testosterone: Most Enjoyable Way to Boost Male T-Levels Naturally. Click here

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

-Steph

How To Do Machine Back Extension

machine back extension

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

Sitting on the machine with your torso bent. The pads placed on your shoulder blades :

  • Inhale and straightens your torso at the maximum

  • Back to the start position by controlling the movement and exhaling.

This exercise works spinal erectors muscle mainly, the sacro-lumbar of the spinal muscle and a little bit longissimus thoracis, iliocostalis lumborum, quadratus lumborum.

This machine is excellent for beginner to gain strength to do back’s exercise more technical later.

machine back extension

What is interesting with this machine, it’s to change the weight and the movement’s amplitude during session.

Example

Do 2 sets of 15 reps with a moderate weight and a complete execution of the amplitude and then do 2 sets of 7 reps with a heavier weight and a reduced amplitude.

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

-Steph

Meet People In Shape

meet people

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

This has been scientifically proven that we look like the 5 friends we see most often. Think about your 5 best friends :

  • Are they successful ?

  • Are they happy ?

  • Are they healthy ?

  • Do they to exercices ?

When you see a friend’s group, they all have about the same state of mind. When a person of this group want to change, it becomes complicated. Once case that has all happened to us is that on the day we decided to work to be healthy, we were the only person in the group to do it.

And when you’re the only person who want to have a better health, it happens :

  • You decrease your consumption of sugar => your friends complain that you’re in a good physical condition and force you to go eat in a fast-food

  • You go to train at lunch => your classmates or co-workers make fun of you because you’re weird and force you to go eat at the best restaurant in the town.

  • You have a new pullup record => your friends complain that you didn’t come to the bar after school/work.

Don’t worry, these situations also happen to me. It’s hard to reach its goals when people around you want you stay like them. But be healthy is one of the best goal in the world and you aren’t the only person to know this pressure.

This is the moment, yes, it’s the moment to meet people who want to be healthy. Be surrounded by people who are healthier, stronger and faster than you is extremely motivating.

How to find people in shape

how to find people

Here are some tips :

  • Google

    Do a search like : « your activity + your town » and see results. It’s easy and effective. You want to do Tai-Chi, Taekwondo or badminton, you’ll find about 20 clubs in your town.

  • MeetUp

    It’s really cool. Do a search of your activity within 4-8km (3-5miles) of your town. You’ll find about twenty clubs. In 5 minutes, you subscribe on MeetUp.com  and you find 20 interesting clubs, easy !

  • Ask a person who is in a good shape that you see regulary

    This can be a classmate or a co-workers or on Facebook. You can start the conversation with : «  Hey, you’re in shape, what’s your secret ? ». This person will tell you his/her sport and his/her days of training.

    You need to do a training session with this person, even if you don’t like his/her sport. Imagine that during the training session you meet a person who share the same interests as you. You would never have met this person if you hadn’t done this new sport, right ? In the beginning, it’s important to say « yes » to have new contacts.

  • Think different

    Don’t be afraid to think differently to do different activities. There are clubs of soccer, dance, ice-hockey, yoga, etc. Chose something that interests you and give a try. If it’s an activity you’ve never done before, it’s even better. How can you know if you like something if you have never tried ? This is exploring, adventure.

Say « YES »

say yes

It’s important to say « yes » to everything when you do a new activity. Let’s me explain, all these activites have events with social media. Say « yes » to participate to these events to meet more people and have new opportunities or discover a new activity that is implanted in.

Now, I’ll tell you the truth. It’s important to say « yes » more often than « no » if you want that people continue to offer you new activities.

Imagie that you offer regularly to 2 of your friends to do new activities. Your 2 friends always answer the same thing and that’s it :

  • Friend A : « Ooooh no, I can’t today. I have a lot of things to do. Maybe another time ».

  • Friend B : « Mmmmmmmh, what is that ? Ok, we go there together of we find ourselves there ? »

After a while you’ll not propose anything to Friend A and you’ll only talk to Friend B. So for yourself, you want to be the Friend A or the Friend B ?

Go to a MeetUp alone

meetup

When you go to a MeetUp arrange you to go with somebody to stay motivated. But be careful, this often prenvents us from having new contacts. If it’s not possible, you need to be prepared to go to a MeetUp alone.

If you don’t usually go to events on your own, there are skills you can learn like confidence and social interaction.

Here a plan to have new conctacts during a MeetUp :

  • Smile

    This is the most crucial thing. Who like to talk to a scared person and who has a closed face ?

  • Don’t look for another person alone

    It’s easier to talk to a person alone than a group but there is a trap. This person is like you and is to shy to talk to someone else and you’ll spend the rest of the time to talk together in a corner without meeting anyone.

  • Make eye contact, give them a firm handshake and introduce yourself

  • Ask «  Are you here for the _______________ MeetUp ? »

    Continue the conversation with : «  Ok, cool. I signed up yesterday and I didn’t know what to expect ».

  • Ase open questions

    « What brought you here ? » or « Where are good places to do this activity in the city ? » or « Why did you start this activity ? »

  • If the conversation starts to be annoying

    Ends the conversation with : « Great to meet you. I’m gonna run to the bathroom/grab a dring ». You do the thing you said and you go to the another group.

Note

In a Meetup, you’re surrounded by people who want to meet people. Don’t do the anti-social and profit to have new contacts. Here a video  and an article  of Ramit Sethi to help to improve social skills.

Proactive

proactive

It’s not with magic or thniking very strongly (Mmmmh, The Secret ?!?) that you’re going to have new activites or meet new people in shape. It’s for this reason you need to do the first step because they are not going to come to seek you, it’s up to you to be the hunter.

It’s worth looking for them because they’ll help you reach your goals, encourage you to be healthier, be stronger and be faster.

Then goes hunting for people in shape

How it went when you joined a new club or met new friends when you decided to be healthier ?

-Steph

P.S. Do you want a platform with free training programs ? Click here 

Smartphone apps :

To track my calories, I use MyFitnessPal 

To track my training program, I use Jefit