Tips To Be More Productive

productivity, growth, increase, income

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

You know, sometimes I worked all day like crazy and at the end of the day, I felt like I haven’t progressed. Maybe you have already experienced this? That’s why I’m always learning new things to be as productive as possible. There are 2 books that help improve productivity and time management, it’s “Getting Things Done” and “Cut To The Chase” .

Here are tips from these 2 books to improve all this.

If a task can be done in less than 2 minutes, do it right away

Immediately make a task that requires less than 2 minutes has several benefits:

  1. Adding a task on your To-do list requires less than 2 minutes, it’s the same number of minutes as for a task that can be done right away.
  2. It’s more efficient to add the task that require more than 2 minutes on the To-do list, otherwise this list will be endless and unmanageable.
  3. Don’t make a task that requires less than 2 minutes right away can have disproportionate consequences in relation to the time needed to achieve it (like sending a confirmation or cancellation message).

So remember, if this task takes less than 2 minutes, do it now.

Warning

Sometimes you have to plan moments to focus only on a task or an important project. These specific moments shouldn’t be interrupted, even by a task than requires less than 2 minutes.

Try it so you don’t have any insomnia

Insomnia reduce productivity. Often the source of insomnia is malaise, bad mood, stress, poor sleep hygiene, etc. Insomnia can have serious consequences in the relation with others and can also cause road accidents, drowsiness, memory loss, absenteeism and the list goes on.

For chronic insomnia, it’s advisable to see a doctor for treatment. For transient insomnia (up to 3 months), there is an tip to free your spirit of thoughts that obsesses you.

Put a paper and a pen next to your bed. When you have a thought that obsesses you, you write it on the paper and beside you write the action you have to do to erase this thought.

Here is 2 example:

  • If the thought is: “I have to send a quote to this client”. You note on the paper: “Client quote => Look for supplier prices”.
  • If the thought is: “I have to lose weight”, you note “Lose weight => Look for a personal trainer”.

As you write down your thoughts and the action you should take, you should feel more peaceful.

Have an attitude “Let’s go see”

Sometimes, going on the field can help you learn more than analyze data on your computer. So the next time there is a problem, go see for yourself on the field. This may allow you to have ideas for finding a solution more quickly.

Don’t use a foul language in the workplace

foul, language,

It may sound like grandparent’s advice but it’s common sense. When you use a foul language, you can offend a person without knowing it. A person who doesn’t feel offended in the workplace is a serene and productive person. An offended person doesn’t want to work and wants to find another job. Many entrepreneurs have lost talented people because of their foul language without knowing it.

Not using foul language avoids conflict and difficult situations to manage.

When you do something, ask yourself why you do it

Often we do things out of habit, without wondering if it’s worth doing. This can waste time and energy and it would be better to stop doing this task or delegate it.

So regularly, ask yourself this question: “What happens if I delete this task?”. If the answer is nothing, stop doing this task. If the answer is something else, look if you can delegate this task.

Do it

No matter what dream you have, do it realize in your life. Here is a quote from Goethe: “Boldness has genius, power, and magic in it”.

Close the loop

has anyone ever told you, “Well call you back if there’s a problem”. And 2 week later you have no news and you wonder if everything works well. I know there is this quote: “No news is good news” but it’s frustrating t be in uncertainty. When a person doesn’t close the loop, it leaves others waiting and this can complicate relations. Don’t be like these people, stay in touch to avoid complicated situations.

Don’t let your smartphone become your master

With new technologies, we can stay in touch 24h/24h. But that’s not a reason for every smartphone notifications to be a priority. Sometimes I see people, every time there is a notification, they take their smartphone as if it was the end of the world. No matter where they’re and no matter what they do.

Define time slots and limits for the use of new technologies. Turn them off when you need to be focused for a task or meeting. Let others know that you no longer look at your emails and messages after a certain hour or weekends.

With that, you create a clear border between the moment you work and your private moments. It allows you to destress.

Personally, I turned off the sound for notifications from my smartphone. It’s really cool to do that, I’m more serene.

Save your computer file regularly

There are 2 types of users:

  • Who often back up
  • Who don’t back up until the day they lose important data

Losing files on a job you’ve been working on for months is very annoying. So backup often and take advantage to make copies at different locations (such as an external hard drive). With Cloud, you also have access to Google Drive and Dropbox which are very effective. Better to save than not enough.

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-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