Be Really Constant

constant

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

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

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

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

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

It’s not a stroke of luck

dice role playing game

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

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

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

Case study

case study

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

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

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

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

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

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

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

Be regular

regular

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

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

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

Quantity VS Quality

quantity quality

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

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

What about you

what about you morpheus

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

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

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

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

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

-Steph

From Beginner To Become Your Own Personal Trainer (Part 1)

become your own pesonal trainer

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

Before to read this article, I advise you to read Find The Gym For Your Goals Part 1 et Part 2; Back To The Source Of Equipment Part 1 et Part 2; Back To The Source Of Human Strength Part 1 et Part 2.If you already read it, continue and have fun.

A strong body is a healthy body, you have heard this many times but it’s not easy to do. Starting a new workout can be intimidating. It’s, for this reason, a lot of people fail.

How you will train

gym training

To start, you have to find out what kind of strength training you want to do. It depends on the equipment and your goals. Here are several types of training programs :

Bodyweight

With a bodyweight training, you need little equipment (or not at all) and you can train everywhere (home, hotel, playground, workplace). As long as you have room to move, you can train.

If you like bodyweight training, take a pull-up bar and a set of gymnastics rings. If you’re really a beginner, an exercise band  can assist you in the movement like pull ups and dips.

If is that you can do bodyweight training without equipment, the disadvantage is that you need to constantly change exercises difficult to be sure to progress.

Dumbbells

Dumbbells are excellent for starting a workout with weight for several reasons.

First, gyms always have a good set of dumbbells. If you want to train at home, you can buy a set of adjustable dumbbells (that’s how I started in my bedroom).

The second reason is that dumbbells allow you to add a small amount of weight to do an exercise and exercise with dumbells are less intimidating that exercise with a barbell. For example, if you’re a beginner, starting with a 20kg (45lbs) barbell is a bit too much.

Dumbbells also allow you to work your symmetry and allow you to balance the strength of your right side and left side of your body. It’s ridiculous to have an arm or a leg extremely bigger and stronger as the other.

If you can’t finish a repetition, it’s easy to throw dumbbells on the floor compared to a barbell. For a beginner, it’s excellent for learning movements.

The disadvantage is that to evolve, you need to buy new dumbbells and this can be expensive. A gym membership is handy to avoid this problem.

Barbells

If your goal is to gain only strength, this is the recommended option. Barbell allows you to progress cleanly and quickly by adding a small amount of weight each week.

A barbell is really stable because you use your 2 hands instead of 1 hand for dumbbells so it’s easy to lift heavy (especially for the lower body like squat of deadlift). For exercises like the squat or the press, you can use the rack to load and unload weights safety.

The disadvantage is that to do this at home, you need to have a squat rack, a barbell, a bench and enough weight plates in your house or in your garage. A gym membership is handy to avoid this problem.

What’s the best way to train?

The barbell is optimal for gaining strength. Bodyweight training is good but you have to seriously motivate you to train at home.

Sometimes you have to adapt to the situation to be able to do your training. When I travel a bodyweight training is perfect if I don’t have access to a gym.

But the best workout is when you lift heavy. Nothing can replace squat, deadlift and body weight pull up.

There are also other ways to have a strength training like rock climbing, yoga or parkour.

Choose the program to follow

gym training program

Never go to the gym without having a plan. To get results, it’s necessary to have a plan to track your progress.

For to make a lot of progress, a beginner can have a full body program of 3 times a week with a day off between training days. Be sure that the program you choose matches your goals, A powerlifters will have a different training from a bodybuilder or an endurance athlete.

In my article Back To The Source Of Human Strength Part 1 and Part 2, I talk about numbers of repetitions and their goals :

  • Reps in the 1-5 range build super dense muscle and strength

  • Reps in the 6-12 range build a somewhat equal amount of muscular strength and muscular endurance.

  • Reps in the 12+ range build muscular endurance and size

Many beginner strength training programs say to do 5 sets of 5 repetitions to optimize progress to gain strength.

With a circuit or superset, you do a set of each exercise in an order and you repeat the process.

For example :

  • 20 bodyweight squat

  • 10 push ups

  • 20 walking lunges

  • 10 dumbell rows

  • 15 second plank

  • 30 jumping jacks

  • Repeat all these 5 times to do 5 sets

In traditional strength program, you do a complete set of an exercise, you rest and you do another set of the same exercise and so on.

For example :

  • 10 squat

  • Rest

  • 10 squat

  • Rest

  • 10 squat

  • Rest

  • 10 squat

  • Rest

  • 10 squat

  • Next exercise

If your goal is to be healthy and lose weight, you don’t need to focus on strength, a circuit (superset) is perfect.

This allows you to spend less time at the gym and to make up your high heart rate longer.

If your goal is to have more strength and have more muscle, choose a traditional strength training.

One important thing, your diet corresponds to 80-90 % of your success or failure. The quality of your diet will help you gain strength and lose fat.

When you choose a workout to develop your strength, be sure to increase the difficulty over time. To become stronger, you need to write a plan. This can be to do one more squat, lift 2kg (5lbs) more or do your circuit (superset) 10 seconds faster.

The main goal is to always be better than the last time, this is what ensures the continuity of being stronger and faster.

You can write your own training program or fortunately, there is a lot of excellent beginner program.

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

-Steph

Back To The Source Of Human Strength (Part 2)

source river

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

If you didn’t read part 1, click here 

Hypertrophy

When I started to train, I thought I can increase the amount of muscle fibers with strength training program. The truth is we have a specific number of muscle fibers. We can only increase the size of our muscles fibers, this is hypertrophy.

I discovered that there were several hypertrophies. Usually when people talk about hypertrophy, it’s sarcoplasmic hypertophy.

  • Sarcoplasmic hypertrophy

    This hypertrophy allows you to increase the amount of sarcoplasmic fluid in your muscles. This can increase the size of one of your muscles by 30 %.

  • Myofibril hypertrophy

    This hypertrophy allows you to strengthen your myofibril, the part of the muscle that contracts. This increase the strength of your muscle fibers, build strong muscles and super dense.

  • Transient hypertrophy

    This hypertrophy allows you to increase temporary the size of one of your muscles during and immediately after an exercice due to an accumulation of fluid (I still don’t know if it’s the sarcoplasmic fluid or glycogen) in the intercellular space. This is what gives the effect « the pump ».

To summarize to buid a muscle super dense and strong, it’s myofibril hypertrophy. To have bigger muscle, it’s sarcoplasimic hypertrophy. Transient hypertrophy is temporary and appears in the other 2 hypertrophies during the training.

During a strength training, here is what happens :

  • During an exercice you’ll break muscle tissue. Your body will repair this muscle and it will become stronger. Whenever you break muscle tissue, your body will do this process.
  • When you increase the number of repetitions, you increase the storage of glycogen in your muscle. This is where you muscle gets bigger.

For the training program

Strength training isn’t just lift weights. It’s more interesting and more complex than that.

Here are details :

chart hypertophy starting strength rep 1rm

A little help for this Excel’s table

  • Repetition (Rep) => An exercice is composed of a starting position and an arrival position. A repetition is when you make the movement from the starting position to the arrival position and you return to the starting position. All that make a repetition. For exemple when you squat, the starting position is standing. The arrival position is when your thighs are parallel to the floor and you return to the starting position, standing.

  • X Rep Max => This is the number of repetitions with the heaviest weight you are able to control. By exemple, 1 Rep Max (1RM), is that the weight is so heavy that you can do only one repetition. 10RM, is that you can control the weight successfully to do 10 repetitions. In the 11st, it’s the failure.

With this Excel table, you can have an idea to how you can do to gain stength (myofribril hypertophy) : A low number of repetition and heavy weight. To increase the size of your muscles (sarcoplasmic hypertrophy) : A high number of repetition and light weight.

ATTENTION : This Excel table give us an idea of how to do to reach our goal. It’s not something specific. When you do a high number of repetition to increase the size of your muscle, you gain also a little strength. Our body is smarter than us.

It’s for this reason I never understand girls or women who don’t want to « get bulk », so they do 3 sets of 16 repetitions or 5 sets of 1000 repetitions with a dumbbell of 2kg (4.4lbs).

It’s hard for a girl to bulk, no matter the weight or the number of repetitions, if they want to increase the size of muscles, that’s exactly what they have to do because it would make sarcoplasmic hypertrophy.

Recovery

recovery sleep

I’m sure you’ve already heard that muscles are built in the kitchen, not in the gym.

It’s because when you’re in the gym, you break your muscle fibers. When you’re outside of the gym, your body heals and your muscles become bigger and stronger. So it’s important to take a recovery’s day in your strength training program.

The general rule is to wait 40 hours before to work the same muscle group again.

Remember that your muscles works in team, which means that when you work your chest, you also work shoulders muscles and arms muscles.

Everyone at his own pace to recover, it depends on diet, sleep’s quality, age workout and other items like stretching or massage.

The basis of strength training is 4 days of training per week and one recovery’s day.

Sore muscles or DOMS

DOMS is the acronym for Delayed Onset Muscle Soreness. Sore means that your muscles haven’t recovered to 100 % (hence the « delayed onset »). This can last 1-2 days after your workout and this is normal. The process for your body to rebuild your muscles takes several days after a workout.

It’s normal that you have sore muscle for several days after your first training or after a long break. With each exercice, your muscle gets used to a movement and adapts to the stress caused by this movement so that you have less sore muscles. Stretching helps you to decrease sore muscles.

I think you motivated now, to start a strength training. Don’t worry, there is a lot of stength training program great for beginners on internet. The book « Starting Strength » is excellent for beginners, the Excel’s table of this article comes from this book.

 

 

I also put free strength training program at your disposal. Click on the links below.

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

-Steph

Strong Mind

strong mind

I would like to talk about strong mind . There are certain principle that you must develop to have a strong mind.

A strong motivation and a strong desire to win or be successful

You need to believe in you. You need to have a great confidence in your ability to achieve your goals. Another thing, when you fail, you need to be able to recover from that to keep moving forward. You need to see your obstacles as potentials opportunities. Viewing a obstacle and see it as an exciting challenge. Be like « Okay, that look difficult but it will make me stronger when I will have succeeded ». Obstacles are springboards and opportunities to improve your attitude.

So don’t be discouraged, don’t be sorry for yourself, don’t be sorry for your friends. If someone made a mistake, let him know. Fix yourself, head up, chest up and back to work. There is no time to « Ooooh I don’t know why it happened blah blah blah ». No, no, no, you’re a strong person, you have a strong mindset. Don’t be overwhelmed by a negative situation, learn from your mistakes and good things will happen to you.

You have your conscience and your subconscious, your subconscious doesn’t differentiate between what is good and what is bad. It doesn’t understand this concept. Your subconscious takes what you give him and made it a reality. Some people call it the Secret, others prayers, no matter the name, it’s still the same way.

guts berserk

Put yourself in your mind that you are the boss and that you can handle any situation that happens. Don’t say you think do it, tell yourself that you do it. If you say to yourself « Oh, I don’t know, it’s too hard », you’re right, you will not succeed. You are always right, no matter what you tell to yourself, you’re right. If you tell to yourself you know you can do it, you’re right. If you say to yourself that you can’t do it, you’re right. It’s a cliché but life is exactly what you want to do.

So why not live like a boss. Be a lion in the jungle. Don’t be the wildebeest, be the predator. Become the king of your domain, control your own body, control your own mind. Control situations happens to you and being positive. When you really understand that, you’ve really got it and you are using it is better than having riches.

I’m not a very religious guy but I always admire King Solomon. King Solomon was like « I don’t want money or wealth, I want wisdom and I can get everything I need with wisdom ». That’s the thing.

Talking to yourself

There is another thing I do is talking to me myself. I know it sound crazy, especially when you do something very difficult, but it increases your self-esteem. This increases your self-esteem for a difficult task. Say to yourself « I can do it, I really can do it », it boost your self-confidence to achieve your goal.

talking to yourself

This trick is not physical, it’s mental. Your mind can allow you to exceed the limits of your body. Put yourself in survival mode, get out of your comfort zone and you become stronger mentally, spiritually and physically.

-Steph

Alchemy

alchemy

The majority of my friends don’t know or don’t understand what I do with my blog, this is why I will explain to everyone the purpose of my blog.

With my blog I remind you somethings, I remind you that you are strong, I remind you that you’re not tired, I remind you that you were born to be a leader, I remind you that what you do you like do it, I remind you that you like to have constructive difficult challenges because that’s how you become stronger in life.

strong physically

The gym is where you train and strengthen your will. The power of your will and power of your mind boost every muscle of your body. When your body is tired, it’s your mind that takes control.

When you do an exercise and you decide to do 4 sets of 10 repetitions, you don’t abandon until the mission is accomplished. This is how you activate the power of your will and the power of your mind. I’ve already said to you before and I continue to tell you.

strong mentally

Train your mind is harder than your body. You are more than an athlete, you build your personality, it’s what we do at the gym. You build a strong personality and that’s what happens. You’re an Alpha, you’re a leader, you’re going to the gym and you make sure it happens. You do it in the gym and you do it in your life, people will look up at you, admire you, want to become like you, people will find a fair source of motivation because of your presence.

When you walk into a room, you’re not like others, your aura shines ! That’s building a strong personality, a strong body, a strong mind, you’re strong ! Why not be as strong as possible ? When you decide to become as strong as possible, your look will become incredible. But look, this isn’t the main thing, it’s to be strong as possible mentally, spiritually and physically, that’s what we do.

strong sprititually

We train our mind, we train our bodies, not stop, we continue. Exceed your limits, go, again, again, don’t stop continue, one more, go, go until failure. Go to failure, if you’re not going to failure, you can never go beyond your limits. That’s how we know our limits and we exceed them. The limits are not walls, you’re stronger than that, you have no limit, the sky is your limit, that’s all.

-Steph

Your Talent

talent

I had a chat last night with an old entrepreneur who has retired. He told me his life and give me some advice. I want to share with you what I understood.

You can make mistakes, make mistakes is a good thing. The difference is a wise person learns from his mistakes and a stupid person will repeat the same mistakes again and again. That’s why you have to be careful, you have to be aware of that.

What I mean is that no matter what you chose in your life, be sure to do something that you really want to do, use your talent. Qualify yourself as a person who represents who you are and be passionate about it.

Passion helps to express your talent in the best way with the best quality. If you are good at something and you practice a little bit, you know you’re not very passionate about it and there are people in your city that have the same talent as you and work it every day, study it every day and they will surpass you, you understand. If you are good at some things, practice, dont think that’s acquired and your talent can help to take care of your life.

passion

What do you want to do in your life, you can do it, but be sure it’s somethings that people in the society can benefit, do it. If you are good to make videos game and that it’s beneficial for people of society and that arguments of your « why » are good, go ahead.

For me, it’s fitness I like to help people become stronger mentally, physically and spiritually. Find what you love to do and immerse yourself in, learn all about it. And if there is something you don’t know about it, you know that there are resources to find the correct information and once you found it, give this information to people. You understand when you do that, your passion become your profession.

Focuses you on your passion, on your excellent talent, cultivate it, be passionate about it. More you will be passionate, more you express yourself better with people about it and people will see the purity that you have in. Find what you love to do in your life and your professional career can be something cool, it can be something that you really want to do. Why not ? I have friends who make a lot of money but they don’t like their jobs and it makes them sad.

You have the opportunity to do that ! It’s true, we want to go to the club, to go out with girls but listening what is most important now ! Your idea is to go party now and work hard later. Do the opposite, work hard now when you’re full of energy and go to party later.

opportunity

Being independent is a really good opportunity and don’t be afraid to do something your entourage had never did. Those who take risks, take calculated risks and they become very successful people in their lives. If you want a safe and quiet lifestyle, do it. I don’t want to prevent it, people live well like that. But if you want to be part of successful people, you have to take risks. Nothing spectacular happens when you don’t take risks, you have to trust you at 100%.

I let you meditate with all that and amuses you with your talent !

Do you want a healthy body and a healthy mind ? Free fitness program (selecting a program and click on « Log in as Guest ») or on my eBook.

-Steph

Man In The Arena

man in the arena

I want to share with you a text that a friend show me. A text that has boost my motivation. I hope it will also make the same effect. It’s an excerpt from a speech by Teddy Roosevelt (26th US president) he did at the Sorbonne, in Paris, in France, April 23 april 1910.

Man in the arena

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

woman in the arena

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food. Click here

-Steph