What Words To Know In The Fitness (Part 2)

black man fitness yoga

This part of what words to know in the fitness is more about diet and nutrition. If you didn’t read the first part, click here.

Healthy

  1. A healthy body has a lot of energy and strength. This means that the body doesn’t have any dysfunction, damage, illness or pain.
  2. Something healthy can be emotional, mental or physical

Hormone

A hormone is a chemical. Body fluids or blood carry it to organs and cells for a specific function.

Cholesterol

Cholesterol is a material soft and waxy in body tissues. It’s an essential element to create cells and different hormones.

Food

Food is a physical thing. The body absorbs it and uses nutrients to provide the energy and growth needed.

Diet

  1. A diet is the food and drinks food ingested by an individual.
  2. A diet is a certain plan for managing a person’s food and drink. This plan has a specific goal such as gaining/losing weight or others.

Nourish

To nourish is the act of bringing food or other materials to help the body to be healthy and growing.

Nutrition

Nutrition is the mechanism to nourish the body. It’s helpful to be healthy by creating and changing tissues.

Nutrient

A nutrient is a material. An organism needs it to stay alive and grow.

Macronutrient

A macronutrient is a nutritional component in a huge amount needed for a diet. It is usually composed of carbohydrates, fat, minerals (magnesium, zinc, etc) and protein.

Vitamin

A vitamin is a materiel. An organism needs it for cells can work and grow.

Mineral

A mineral is a natural material without carbon from the earth. There are several such as zinc, magnesium, sodium, potassium, etc. The body needs minerals to create hormones, regulate the heartbeat, or produce bones. They are essential for many physiological functions.

Sugar

Sugar is a carbohydrate in the sweet category. It comes from fruits, grains, plants, and other sources.

Glucose

Glucose is sugar. It is available in nature and is an essential source of energy. Glucose composed of several carbohydrates

Blood Sugar

  1. Blood sugar is glucose in the blood
  2. Blood sugar is the accumulation of glucose in the blood. The method of measurement is in milligrams of glucose per 100 milliliters of blood.

Sucrose

Sucrose is a sugar. It is available in nature from plants, sugarcane or sugar beets. Sucrose is usually called table sugar.

Fructose

Fructose is a sugar in the sweet category. It comes from fruits and honey. The liver turns fructose into glucose and puts it in the blood.

Galactose

Galactose is a sugar. It comes from dairy products. Besides, it has the same process as fructose with the liver.

Lactose

Lactose is a sugar. It comes from milk.

Glycogen

Glycogen is a carbohydrate. It comes from the liver and muscle tissue. It stores energy and transforms that energy into glucose for the needs of the body.

Simple Carbohydrate

A simple carbohydrate is a carbohydrate. It decomposes fast into glucose for the body’s needs. In the simple carbohydrate category, you can find sucrose fructose or lactose.

Complex Carbohydrate

A complex carbohydrate is a carbohydrate. It’s a simple carbohydrate chain. Not to mention the fact that it takes time to decompose into glucose.

In the complex carbohydrate category, you can find vegetables, whole grains or beans.

Starch

Starch is a complex carbohydrate. It comes from vegetables and fruits. This is also used in certain food to thicken them.

Fiber

Fiber is a carbohydrate. It comes from foods such as grains, legumes, vegetables or fruits.

Insulin

Insulin is a hormone. It comes from the pancreas and during eating, it released in the blood. Insulin helps fat tissue, organs, and muscle to store and use the food’s nutrients.

Index

An index is a structure for organizing information. This allows to analyze it and compare it to different information.

Glycemic Index

The glycemic index (GI) is a numeric structure. It lists the rate at which the body turns food into glucose. This food classification is a scale from 0 to 100 based on the influence of food on blood glucose.

55 and under on the index is low. 56 to 69 on the index is medium. 70 and above on the index is high.

The fact than the liver transforms fast the simple carbohydrates, they have a high GI level. White potato has 82,.white rice has 89, white bread has 71, and sucrose has 65.

In contrast, the liver transforms slower the complex carbohydrate. That’s why they have a low IG level. Whole grain pasta has 42, peanuts have 7, black beans have 30, and apples have 39.

Fatty Acid

A fatty acid is an acid. It comes from fat or oil from plants and animals

Essential Fatty Acid

An essential fatty acid is an acid. It’s crucial for human beings because the body can’t create it. Foods provide it.

Saturated Fat

Saturated fat is fat. It can be solid at room temperature. It comes from plants and animals. Not to mention you can find it in palm kernel oil, cottonseed oil, coconut oil, lard, butter, cheese, cream, and meat.

Unsaturated Fat

Unsaturated fat is fat. It can be liquid at room temperature. It comes from plants and animals. You can find it in fish, oils vegetable, nuts, and avocado.

Trans Fatty Acid

Trans fatty acid is an unsaturated fatty acid. It’s available in nature and in an artificial way. You can find it in processed foods such as frozen dinners, ice cream, fast food, pastries, and cereals. Foods with “hydrogenated oil” have trans fatty acids.

Milligram

One milligram is a metric unit of weight. 1000 milligram is one gram.

Milliliter

One milliliter is a metric unit of capacity. 1000 milliliters is one liter. One liter is about 4.2 cups.

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

-Steph

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.

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 .

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.

Intention (Part 3)

 lose fat

Chad Fowler’s story (continue)

bmr

“I learned the basal metabolic rate (BMR), also known as resting metabolic rate and I was amazed at how many calories I should eat to stay the same weight. It was huge. As I started watching calorie in healthy food, I felt like someone who had just eating non-stop all day if I wanted to stay huge. The BMR showed that (1) it wasn’t difficult to cut calories and (2) I must have made BIG mistakes before properly consume these calories, not small. This is good news”.

“Then I learned that 4 000 calories equals about 1 pound (0.45 kg) of fat. I know it’s too simplistic, but it’s cool. Simplify is one of the next things I’ll mention as a tool. But if 4 000 is about 1 pound (0.45kg) of fat and my BMR makes it fairly easy to eliminate certain number of calories per day, it becomes quite clear how to lose a lot of weight without exercise”.

symplify

“Add in a calculation the number of calories you burn in 30 minutes of exercise, for example, and you can pretty quickly arrive with a formula that looks something like:

BMR = 2 900

Current intake = 1 800

Deficit from diet = BMR – current intake = 1 100

Burning with 30 minutes of cardio = 500

Total deficit = deficit from diet + 30 minutes of cardio = 1600 “.

“So 1 600 calories saved in a day or nearly half of 1 pound (0.45kg) of bad weight I could lose in a single day. So to round up, I can lose 5 pounds (2.2kg) in 1 week and a half without working too hard. When you are overweight of 50 pounds (22.6kg) that makes 10% of your goal rapidly and it’s real“.

A important thing which I referred earlier is that all these numbers are somewhat bullshit. And it’s cool to realize that it was possible to make these major changes. When you are 50-70 pounds (22.5 -31kg) overweight or just lose weight, worrying about counting the calories consumed or burned is inaccurate. The fact of the matter is that there are no tools available for normal people that will tell us exactly how much energy we will burn or consume. But the numbers will direct you to the right direction, you can make a big difference”.

clothe size men

“Here is another useful pseudo-science thing: apparently 10 pounds (4.5kg) of weight loss is roughly clothing size [XL → L → M]. This has been a huge source of motivation. I loved donate clothes all year and shop without guilt”.

clothe size woman

“As a nerd, I am too easily discouraged by data collection projects where it’s difficult or impossible to have accurate data. I train myself now to forget all these differences”.

“Add that knowledge was the basis to understanding the way metabolism works. The main things I changed : Breakfast with 30 minutes of walk and eat 5-6 times per day about 200 calories at each meal. How I measured calories I didn’t. I put up an exact meal plan for just one week, I buy all ingredients. From there, It not a complicated work. I am become aware of it, based on 1 week of how many calories were contained in different types of food and I just guest portions. Again, try to count calories too strictly takes a lot of energy and demotivating . Establish a rigid model for a week, then use it as a basic guide is more durable and fun”.

“Just a few more tips” :

“I set up an office where I could pedal a recumbent bicycle while I’m working. I did really, a part of the book The Passionate Programmer was written, I played video games, chat with friends and looked ridiculous TV shows. Here’s how I learned to maximize my time while I stay in my aerobic zone. I know a lot of creative people hate exercises because it’s boring. I was before in this camp (I’m no more things change once you agree) The bike / office was my savior, this mix with a measurement system”:

hrm

“I have a heart rate monitor (HRM) and I started to use it for everything. I use it while pedaling to ensure that even when I do it, I enjoy, even to play video games, it make me feel good. If you know your heart rate zones (easy to find on internet), the discomfort of feeling to not be a fitness expert is quick forgotten. 30 minutes in your aerobic zone, it’s a good exercise and burns fat. Calculate how many calories you burn (the good HRM will do it for you) and the experience is fun and motivating. I started to wear my HRM when I was doing things like boring tasks in the house. You can clean the house and quickly burns fat. It’s true. With the constant use of HRM, I could combine fun and exercises or boring tasks and exercises, making all this and more I became less lazy”.

build muscle

“Building muscle is, as you know, one of the best ways to burn fat. But geeks don’t know how to build muscle. And as I mentioned, geeks don’t like to do things they don’t know how that works. We like the data. We appreciate expertise. So I hired a trainer to teach me how to do. I thought I could let go of the coach after a few sessions when I had learned to do “good” exercises but I stayed with all year”.

“Finally, as I said a friend, my difficulty is to write my ideas for weight loss, I lack specific knowledge”.

use data

“To some extent, the answer is simple “diet and exercise”. There are no gimmicks. I just used the data that we all have access to and simply trusted biology to work its magic. I gave it a trial of 20 days and I have lost a significant amount of weight. Even better, I started waking up in the morning thinking about exercises because I felt good”.

“It was easy”.

It was easy for Chad through its Harajuku Moment. It worked well because he used numbers.

In the next section, you will have your numbers. That’s when the fun begins.

 

-Steph

Intention (Part 3)

 lose fat

L’histoire de Chad Fowler (suite)

bmr

“J’ai appris le taux métabolique de base ou métabolisme basal (MB) (basal metabolic rate BMR), également appelé taux métabolique au repos et j’ai été étonné de voir combien de calories je devais manger afin de rester au même poids. Il était énorme. Comme j’ai commencé à regarder la teneur en calories de la nourriture saine, je me sentais comme quelqu’un qui devais juste manger non-stop toute la journée si je voulais rester énorme. Le MB (BMR) m’a montré que (1) il n’a pas été difficile de réduire les calories et (2), je devais avoir fait de GROSSES erreurs avant de consommer correctement ces calories, pas de petits. C’est une bonne nouvelle”.

“Ensuite j’avais appris que 4 000 calories équivalait à environ 0.45 kg (1 pound) de graisse. Je sais que c’est trop simpliste, mais ça va. Simplifiez est l’une des prochaines choses que je vais mentionner comme outil. Mais si 4 000 est à peu près 0.45kg (1 pound) de graisse et que ma MB (BMR) rend assez facile à éliminer certains grand nombre de calories par jour, il devient tout à coup très clair sur la façon de perdre beaucoup de poids sans même faire des exercices”.

symplify

“Ajoutez dans un calcul le nombre de calories que vous brûlez en 30 minutes d’exercice , par exemple et vous pouvez assez rapidement arriver à une formule qui ressemble à quelque chose comme:

MB (BMR) = 2 900

L’apport actuel = 1 800

Déficit de l’alimentation = MB – apport actuel = 1 100

Brûler par 30 minutes de cardio = 500

Total du déficit = déficit de l’alimentation + brûlé de 30 minutes de cardio = 1 600″.

“Voilà donc 1 600 calories enregistrés dans une journée ou près de la moitié de 0.45kg (1 pound) de mauvais poids que je pourrais perdre en une seule journée. Donc, pour arrondir, je peux perdre 2.2kg (5 pounds) en une semaine et demi sans même travailler trop dur. Lorsque vous êtes en surpoids de 22.6kg (50 pounds), ça fait 10% de votre objectif fait rapidement et de façon réel“.

Une chose importante dont je faisais allusion tout à l’heure est que tous ces chiffres sont en quelque sorte des conneries. Et c’est cool de se rendre compte qu’il était possible de faire ces grands changements. Lorsque vous êtes à 22.5-31kg (50-70 pounds) de surpoids ou juste perdre de poids, se soucier de compter les calories consommées ou brûlé est inexacte. Le fait de la question est qu’il n’y a pas d’outils disponibles pour les gens normaux qui vont nous dire exactement quel quantité d’énergie nous allons brûler ou consommer. Mais les chiffres vont vous diriger vers la bonne direction, vous pouvez faire une grande différence”.

clothe size men

“Voici un autre truc pseudo-science utile: apparemment, 4.5kg (10 pounds) de perte de poids est à peu près la taille de vêtements [XL → L → M]. Cela a été une énorme source de motivation. J’aimais faire des dons de vêtements toute l’année et faire du shopping sans culpabilité”.

clothe size woman

“Comme un nerd, je me trouve trop facilement découragés par des projets de collecte de données où il est difficile ou impossible de recueillir des données précises. Je m’exerce moi-même, maintenant, à oublier de faire toutes ces différences”.

“Ajouter cette connaissance était la base pour comprendre la façon dont le métabolisme fonctionne. Voici les choses principales que j’ai changé: le petit déjeuner avec 30 minutes de marche et manger 5 à 6 fois par jour environ 200 calories à chaque repas. Comment ai-je mesuré les calories ? Je ne l’ai pas fait. Je mets en place un plan de repas exacte pour une semaine seulement, j’achète tous les ingrédients. A partir de là, je fais pas un travail compliqué. Je suis devenu conscient en me basant sur une semaine de combien de calories étaient contenu dans les différents types d’aliments et j’ai juste estimé les portion. Encore une fois, essayer de compter les calories de manière trop stricte prend beaucoup d’énergie et démotive. Mettre en place un modèle rigide pour une semaine, puis l’utiliser comme guide de base est plus durable et amusant”.

“Juste quelques conseils plus déconnectées”:

“J’ai mis en place un bureau où je pouvais pédaler sur un vélo couché tout en travaillant. Je l’ai fait vraiment, une parties du livre The Passionate Programmer a été écrit, j’ai joué à des jeux vidéo, chatter avec des amis, et regardé des émissions de télé ridicule. Voici comment j’ai appris à optimiser mon temps pendant que je reste dans ma zone aérobie. Je sais que beaucoup de gens créatifs détestent les exercices parce que c’est ennuyant. J’étais dans ce camp aussi (je ne suis le suis plus … ça change une fois que vous l’avez validé). Le vélo / bureau a été mon sauveur, ce mélange avec un système de mesure”:

hrm

“J’ai un moniteur de fréquence cardiaque (MFC) et j’ai commencé à l’utiliser pour tout. Je l’utilise tout en pédalant pour faire en sorte que même quand je le fais je m’amuse, même pour jouer aux jeux vidéo, ça me fais du bien. Si vous connaissez vos zones de fréquence cardiaque (facile à trouver sur internet), le malaise du sentiment de ne pas être un expert en fitness est vite oublié. Trente minutes dans votre zone d’aérobie est un bon exercice et brûle les graisses. Calculez combien de calories vous brûlez (le bon MFC va le faire pour vous) et l’expérience est amusante et motivante. J’ai commencé à porter mon MFC quand je faisais des choses comme des tâches ennuyeuses dans la maison. Vous pouvez nettoyer la maison et rapidement brûle les graisses. C’est vrai. Avec l’utilisation constante d’un MFC, je pouvais combiner plaisir et exercices ou tâches ennuyeuses et exercices, ce qui rend tout cela plus gratifiant et d’une autre manière je suis devenu moins paresseux”.

build muscle

“Construire du muscle est, comme vous le savez, l’une des meilleures façons de brûler les graisses. Mais les geeks ne savent pas comment construire du muscle. Et comme je l’ai mentionné, les geeks n’aiment pas faire des choses dont ils ne connaissent pas comment ça fonctionne. Nous aimons les données. Nous apprécions l’expertise. Donc, j’ai embauché un entraîneur pour m’apprendre comment faire. Je pensais que je pourrais lâché l’entraîneur après quelques séances depuis que j’avais appris à faire les “bons” exercices mais je suis resté avec toute l’année”.

“Enfin, comme me l’a dit un ami, ma difficulté est d’écrire mes idées pour perte du poids, il me manque des connaissances spécifiques”.

use data

“Dans une certaine mesure, la réponse est simple “l’alimentation et les exercices”. Il n’y a pas de gadgets. J’ai juste utilisé les données dont nous avons tous accès et simplement fait confiance à la biologie pour faire travailler sa magie. Je lui ai donné 20 jours d’essai et j’ai perdu une quantité significative de poids. Encore mieux, j’ai commencé à me réveiller le matin en pensant aux exercices parce que je me sentais bien”.

“C’était facile”.

Il était facile pour le Chad grâce à son Moment Harajuku. Il a bien travaillé parce qu’il a utilisé des chiffres.

Dans la section suivante, vous aurez vos chiffre. Voilà quand le plaisir commence.

 

-Steph