Manage Your Lipids

lipids nut avocado fish oil seed

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

Lipids help with brain function and hormones production like testosterone. Lipids are also the element that is the most energetic : 1gr of lipid is 9kcal while 1gr of protein or carbohydrate is 4kcal.

Lipids create the fat of living beings, which is why we most often use the word « fat ». There is 4 fat’s type :

  • Harmful fat – These are transformed fatty acids like partially hydrogenated oils. We find them everywhere, that’s why it’s important to have an ingredients label on foods.

  • Bad fat – These are saturated fatty acids

  • Neutral fat – These are monounsaturated fatty acids and they’re very beneficial for health.

  • Good fat – These are polyunsaturated fatty acids that are very beneficial. There are 2 families, omega 3 and omega 6. If your body has too much omega 6, it creats health problems.

Type

Harmful fat

It’s fatty acids that are partially hydrogenated oils that are, for example, in Nutella, candy, cookie, fast food and all pastries. It’s advisable to eat them moderately otherwise they create health problems. And unfortunately the majority of people consume this type of fat too much.

Bad fat

It’s fatty acids that are, for example, in butter, beef, cheese, coconut oil and cold cuts. Overeating this type of fat increases the insulin resistance that can cause diabetes. It also decrease the ability of your body to use this type of fat as energy.

But be careful because not all foods that contain this type of fat are equal. Take the example of coconut oil. Coconut oil is full of lauric acid which has excellent antibacterial and digestive properties for the body. This coconut oil is very rich in MCT (Medium Chain Triglyceride) whick is convenient to use to be shreddedd because it helps the fat’s oxydation and keep your muscle mass.

Fatty acids that are in bad fat have an important role in the testosterone’s production, that why it’s recommended to consume it in average quantitiy.

Neutral fat

It’s fatty acids that are, for example, in olive oil, almond oil, macadamia nut, brazilian nut, avocado and oleic sunflower oil. It’s important to diferentiate between oleic sunflower oil and classic sunflower oil. Classic sunflower oil has a lot of omega 6 and this create a lot of inflammation and other health problems. On the other hand, oleic sunflower oil contains oleic acid. Oleic acid has properties that control cholesterol levels by lowering your bad cholesterol and boosting your good cholesterol. Oleic acid is also good for the memory.

Good fat

It’s essential fatty acids, which means these are fats aren’t produced by your body. That’s why they’re important to consume. A deficiency of these good fats will create health problems. There are 2 families : Omega 3 and Omega 6.

Omega 3 : The source of omega 3 are fatty fish like sardines, mackerel, anchovies, salmon and tuna. There are also plant sources such as flaxseed, chia seeds, brussels sprouts, walnuts. It’s recommended to consume the animal source because they’re richer in omega 3 than vegetable sources (unless your eat huge amount of grain).

Omega 6 : The source of omega 6 are, for example, classic sunflower oil or soybean. All these foods with too much omega 6 are too present in the supermarkets. Omega 6 creates a lot of inflammation problem in your body, while Omega 3 decrease inflammation.

Consumption

lipids nut avocado fish oil seed

According to scientists, there is a ratio for having a healthy body. This ratio is :

  • -4/1 so 4 = omega 6 and 1 = omega 3

  • Or 1/1 so 1 = omega 6 and 1 = omega 3

The majority of people consume 20/1 so 20 = omega 6 and 1 = omega 3. That’s why a lot of people have health problems.

Lipids consumption is related to body weight. For exemple, take a person who weighs 85kg and who is beginner/intermediate :

  • To gain mass, it’s 0.9gr to 1gr per kilo of bodyweigth so 0.9 x 85 = 76.5 and 1 x 85 = 85. Which means between 76.5 and 85gr of lipids per day.

  • To be shredded, it’s 0.5 to 0.8gr per kilo of bodyweight so 0.5 x 85 = 42.5 and 0.8 x 85 = 68. Which means between 42.5 and 68 of lipids per day.

Now, take a person who weighs 100kg and who is a pro :

  • To gain mass, it’s 1gr to 1.5gr per kilo of bodyweight so 0.9 x 100 = 100 and 1.2 x 100 = 120. Which means between 100 and 120gr of lipids per day.

  • To be shredded, it’s 0.9 to 1.5gr per kilo of bodyweight so 0.9 x 100 = 90 and 1.5 x 100 = 150. Which means between 90 ans 150gr of lipids per day. A pro can take 150gr of lipid because he decreases carbohydrates.

These amount of lipids are to be divided between 4-5 meals a day for ease of digestion.

To be shredded, it’s really important to consider MCT

You have to pay attention to MCT (Medium Chain Triglyceride) because it increase your thermogenesis. Thermogenesis is what turns calories into heat and increases your metabolism to burn more fat. MCT helps you to be shredded by keeping your muscles mass as much possible.

It’s recommended to take 2 teaspoons of MCT per day, otherwise you will poop everywhere.

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.

Supermarket Mission

supermarket

I read a Nerd Fitness article  and there is good stuff.

In a supermarket, the Matrix put a lot of traps to buy some junk foods. Here some tricks to avoid the Matrix’s traps.

The plan

You need a plan to succeed, it’s the basis. Create a list ! I use Evernote  to do my supermarket’s list but you can use a piece of paper or something else.

My list :

  • Rice

  • Pasta

  • Olive oil

  • Chicken

  • Tuna

  • Alaska pollock

  • Vegetables

  • Fruits

  • Green tea

  • Eggs

  • Legumes

  • Vitamines pills

May be it can help you to do your own list.

Don’t go to the supermarket with your stomack empty. It’s the best way to fall into all the Matrix’s traps to buy junk foods. Supermarkets put chemical odors intentionally to make you buy and with a full stomack, you avoid this trap like a champion.

Nutrition Label

nutrition label etiquette ingredients nutrition label

Now we learn ingredients, we need to have a good judgment about nutrition lable. Luckily the most of healthy foods don’t have nutrition label like meat, fruits and vegetables.

If you buy something in bags and boxes, take 30 seconds to read the nutrition label. It’s crazy what you can find in foods today.

Here somethings you need to know about nutrition label :

  • Don’t be scammed by the food’s name – « healthy food », « natural » shouldn’t blind you. Be sure it’s not a scam like Nestle’s Fitness or Kellogg’s Special K.

  • Scan ingredients list – The first ingredient in the list make up the most of the product. Usually, the fewer ingredients, the better. Don’t be scammed by ingredients name with the mention « all natural ».

  • This is not because it’s not written sugar that there aren’t inside – You know these cereals bars named « healthy » like Nestle Fitness cereal bars or Kellogg’s Special K cereals bars.

  • Avoid high fructose corn syrup – Take whole grain bread and in some whole grain bread you will see in the first five ingredients « high frutose corn syrup ». Shit.

Your body is the only one you have, so take care about the foods you put inside.

Vegetables and fruits

A challenge ? Everytimes you go to the supermarket buy a new vegetable or fruit and learn to prepare it. If you don’t know the vegetable or you don’t know how to prepare it, use Google or DuckDuckGo  or you can ask to an employee. There is a lot of choice of vegetables and fruits in the world and we should take advantage of it.

Fish and meat

chicken meat fish

Don’t be afraid about meat’s fatty curs to save money. The enemy isn’t fat.

Select meats based on your goals. Beef’s fatty cuts is excellent to try to increase calorie levels to gain weight,. chicken breast’s boneless and skinless cuts is excellent to try to keep calories down to be lean.

You can buy bacon.

Tricks

  • Frozen vegetables are excellent – If you hesitat between fresh vegetables and frozen vegetables, select frozen vegetables. Frozen vegetables are good because they’re not bad, they’re easy to prepare and they’re cheap.
  • Check weekly coupons – You can save some money on foods you usually buy because you can have a discount with another brand. It’s a exemple.
  • Don’t be scammed by the sale price – Even if it’s « 10 for 10.- » usually you don’t need to buy 10 so don’t be scammed by the Matrix. Often, you can bu 3 and have access to the sale price.
  • Have supermarket’s member card – It’s free and you can have huge discounts.
  • Go to the supermarket next to your house – Vegetables and fruits can spoil quickly if you do a big trip so go to the supermarket next to your house.
  • Buy in bulk – Very convenient to have a stock of fruits, vegetables, legumes, tuna can or peanut butter. All these things can be keep longtime, it’s cool.

 

Do you have some questions about supermarket ?

-Steph

P.S : Do you want a free training program ? Click here 

Remove The Belly

belly fat

I watched a Jamcore DZ’s video  and there is stuff to share.

How to have no more belly ? A machine seen on tv ? A rough diet ? A supplement like a pill ? First these things worked for you ?

Before I tell your the secret to have no more belly, listen this story.

Story

This is the Bobby’s story. A handsome guy with a nice body. He was famous in the gym where he trained. Bobby liked his physique and make selfies everytime. Bobby was proud and everybody liked him. One time, in the gym, he discovered Stacey who made a selfie of her booty. BOOM, he looked her, she looked him and they felt in love.

3 months later, they get married. 9 months, they had a baby, Wayne. Now Bobby must work harder to support his family but the problem is he can’t train because he has no more energy. When he looks his mirror, he sees something on his abs growing and growing.

He notices than Stacey gains also weight. Bobby and Stacey are depressed because of theirs bodies. They remember the selfies and they’re more depressed. Bobby suffers and everytimes he says to himself : « This monday, I go to train ! » and when the monday comes, he has no more energy. Stacey can’t cook, she has no more energy because she take care of Wayne. So they eat burgers and pizzas. Right now, Bobby can’t see the mirror because he gained 30kg (66lbs).His best friends is the ground, he looks only it.

How to do to help Bobby and Stacey. Bobby can’t help Stacey because he can’t help himself. They need to find a solution because by this way, Wayne will be overweight. Bobby and Stacey don’t want other students laught about Wayne’s weight.

The Secret

secret

The secret ? Be responsible of your body. Stop to listening bullshits like with a diet, pills or exercice, you can make your belly disappear ! Be organized ! Seek the person inside of you who want a better health. Be organized to reach your goals.

Environment

negative people

Change your friends. Negatives friends, friends with bad health, don’t see them no more except if they want to change theirs lifestyle with you.

Change food in the kitchen. Throw out all junk food and buy healthy food like fruits, chicken, tuna, oatmeal, olive oil, peanut butter (homemade), etc. Learn to cook healthy meals. Cook together it solidifies the family. You are a team.

Food

Prepare meals in advance for all day. By this way you don’t eat junk food and you don’t lose your money. Women, naturally, have more fat than men and it’s normal because it’s to be pregnant. Men don’t have excuses. When you manage your foods, you don’t have overweight’s problem. It’s true, plan meals in the day.

When you have the time to watch a tv show, you have the time to cook. You can watch your tv show in the weekend. Foods before tv shows ! Internet is a beautiful source of healthy recipes, it’s simple.

Stop eat pizzas, ice-cream, etc. Move, find the person inside you who want do something, no one who wait for a magic spell. This one is lost forever !

-Steph

P.S : Do you want a free training program ? Click here

Study Case An Overweight Father

overweight father

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

This is a study case from a Jamcore DZ’s fan. It’s a guy who know he has a weight problem. He’s afraid but he doesn’t know what to do. Be careful, if you are not careful it could happen to you in the future then stay focus everydays.

Study case

study case

This guy watch often Jamcore DZ’s video with sweet drink and cookies and dreaming to have an athletic body. He’s 40 years old, 110kg (242.5lbs), 109cm (6’2’’) and he likes cookies, nutella, sweet dring et he drink very little water. He likes when his wife cooking and he eat everything she cooks. Now, he is motivate and he bought a traning program for endomorph (it’s a guy who store fat quickly). His story, he’s a public servant. When he began his job 14 years ago, he weighted 70kg (154.3lbs). Sitting and snacking, he weight 110kg (242.5lbs). There is a gym in his workplace but he never went.

Analysis

analysis

This guy is in a situation that can cause heart problems, blood pressure problems and heart attack. People with a lot of fat in the stomack have often heart attacks. This isn’t to scare but this is the truth. The fact that he reconizes the problem and he bought a training program is excellent.

One obstacle is that his wife don’t cook meals good for the body. Why she cooks these meals ? Because she just want to please him, it’s normal. It’s hard for him to change because he lacks of discipline. He’s a victime of his own routine et sugar killing him. Yes, sugar.

Help is there

hepl is here

Firstly, an agreement in the couple must be done, he must discuss with his wife to speak about this situation. Children can be include in this agreement by this way all family work to have a better health and a better life style. This is the most important thing, all family want reach the same goal.

Secondly, change food. Throw out junk foods of closets et replace them with healthy foods. Really, throw out junk foods. No more white sugar, cakes, sweet drinks, white bread, fruit juices, sweet yogurt, sweet cereals. Buy fruits, oatmeal. Learn to cook healthy meal. Study ingredients, it’s easy now with internet. Why we’re tired after school or work ? It’s because we ate junk food all day. We ate sugar et we don’t do physical exercices.

If all family do it, results will come fast and together. Be organized. People who take care of their health do it with all their family, cook together, share healthy meals et training exercices. Be with friends who have same interests to be in a good health. Don’t be with people who don’t care about their health because they’re screwed and they want to make you sink with them. Be with people who like to train too.

Take one day per week to eat something you like, everything you want. One day, breakfast or lunch or diner. This is will not destroy your progress and it’s good for your morale.

Follow a training program and do it seriously. People prays but don’t act. We need to act everydays to change ours lifestyle. A important thing is to organize in advance because if you’re not organize in advance, you’re screwed. If your foods is organize in lunch boxes, in the morning, when you wake up, every meal of the day are ready. From the morning to the night. Rice, tuna, vegetable and a fruit. Event if your friends said to you it’s weird, don’t heard them.

At the beginning, people will criticize you but when they will see your body and your behaviour change, they will ask you a lot of questions, you will attract people. Your energy is different because your food is different. Your belly disappears, you buy new clothes (don’t spend all your money in clothes, be careful). You feel good, your wife and children love you more, it’s happiness.

Body is mind.

-Steph

P.S : Do you want a free training program ? Click here

Teenager’s training (Part 1)

jamcore dz teenager training program

There is a video in 3 parts of JamCore DZ (french video) about teenager’s training I would have liked to have seen when I was 14-15 years . I want to share this with you.

How teens can develop their muscles ? The first thing is that they must be good into their heads. If they’re good into their head that will influence their body and if the body is good this will affect morale.

I know a young neighborhood who wants to lift weights but his parents worry because his body hasn’t finished developing. JamCore DZ trained a 11 years old teenager for 1 year and a half. Results were excellent and since he offers a special training for teenagers.

Nutrition

eat healthy

Before explaining exercises, you must learn to eat well. Without a proper diet, there are no results. Parents can also read this article because they’re the example for their children.

Everything starts in food, without energy we can’t operate. Every food affects us in a different way, that’s why it’s very important to clean our environment. We need to eat healthy food because food industry is destroying us with sugar. Sugar is the enemy # 1

Avoid to eat anything that contains sugar as soda, cereal, fast food, white bread, chocolate and sauces. Even « Fitness » cereals are full of sugar, it’s a scam. The first thing to remove from your diet is sugar.

Latest studies in the US have shown that the rates of obesity and diabetes in the Middle East countries will exceed those of the United States in 5-6 years.

The Plan

plan

The plan is to have the good food to have the good energy for school and etc. When you feel good, your behaviour is good. When you don’t feel good, you get depressed and you can’t express yourself and when you can’t express yourself, you make yourself hit by other students. Good food = good energy !

Breakfast

  • Whole wheat bread. Stop white bread because of sugar.

  • Homade peanut butter ( peanut + blender)

  • Natural homemade jam (fruit in a saucepan)

  • Muesli without sugar

  • natural organic milk (you have to look a little to avoid milk with hormones. Industrial milk create lactose intolerance)

  • Eggs

  • Fruits

  • Oatmeal

Snack for recreation

  • An natural organic yoghurt without sugar and fruit

Lunch

  • Brown pasta or rice

  • White meat

  • Fruits

  • Salad with olive oil

Snack for 16h (4pm)

  • An natural organic yoghurt without sugar and fruit

Dinner

  • White meat or fish

  • Vegetables

  • Baked potato

  • Brown pasta or rice

In these meals you can add good fat such as olive oil, coconut oil or avocado.

For a small budget, we must stay focus on pasta/rice, vegetables, white meat, eggs, fish (tuna), fruit, whole wheat bread, oatmeal, olive oil, yogurt.

For overweight parents, no rice/paste in the evening. Only white meat and vegetables in the evening.

The only thing to drin :: WATER ! Because 75% of the body is water ! This is not soda full of sugar.

In Part 2, I will talk about training.

What was your breakfast ?

-Steph