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.

Meniscal Tears

meniscus

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff.

Meniscus tear

meniscus tear

Meniscal tear is one of the most common knee injuries in athletes. This is caused after a contact injury or a traumatic twist. The meniscus is a wedge-shaped cartilage that provides a cushion in the medial and lateral portion of the knee joint and acts as a « shock absorber ». It’s located in the area of joints contact to prevent the bones rub between them because of the bodyweight. It’s hard and rubbery to help cushion the joints and keep the knees stable.

It’s important to also know that the meniscus helps to nourish the knee by facilitating the diffusion of joint fluid. With this injury, athletes can experience acute pain with a swelling and often a catching or locking sensation.

Diagnose

A meniscus injury can be diagnosed on the basis of the story that the patient provides and a physical examination of the knee.

An orthopedic surgeon my also use other techniques to further diagnose such as magnetic resonance imaging (MRI), which gives a 3-dimensional image of the inside of the knee joint. In some cases, a surgeon can perform an arthroscopic inspection of the articulation, this is a minimally invasive surgical procedure.

Treatment

knee brace

A small meniscus tear can be treated with rest, ice and anti-inflammatory medications. When a meniscus tear causes a significant loss of movement or catching, the appropriate treatment is often a surgical operation. Depending on the location and type of tear, the treatment may be a simple arthroscopy to remove the torn fragment. Depending on how quickly the inflammation disappears, athletes can return to a full activity after a week or months.

For athletes with a repairable tear, sutures are used to sew the meniscus. In this situation, the knee is braced for 6 weeks. These athletes take at least 3-6 months to back to their activities but maintain the full cushion in their knees.

Prevention

There is not really any way to prevent a meniscus tear apart from a conditioning program to try to prevent an acromioclavicular ligament (ACL) tear and knee instability.

Stats

Women have meniscus tears more often than men and at an earlier age. These tears are often associated with an acromioclavicular ligament injury (ACL)

There are some variables of meniscus tears can be repaired and despite repair, they aren’t always heal. But arthritis can be avoided in the majority of cases when repair is successful. One study shows that 60% of patients who undergo meniscectomy (partial elimination) had some degree of progressive arthritis.

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 .

Deadlift Correctly (Part 2)

deadlift

I you didn’t read the Part 1, click here

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

Setup

As you know, there are several versions of deadlift that can match your training goals or your body type but the conventional deadlift is great for starting to learn the basics.

Attention : It’s important to do 1-2 sets warm-up with the barbell without weights. As with squat, this warm-up allows you to prepare joints and muscles.

  • Adds weights and uses collars for safety

    If you’re a beginner, only use 2-26-4.6kg (5-10lbs) plates to make easy to adjust the weights on the barbell. When you have better understood the movement and how your body reacts you can use plates of 20kg (45lbs).

  • Stand with your feet at the width of your hips

    The spacing of your feet is about 20-30cm (8-12 inches) and your toes are slightly outside about 5-10 degrees.

  • Look at the ground

    Place your feet under the barbell so that the barbell almost touches your ankles. The barbell must be on the node of your laces

  • Without moving the barbell or your hips

    Lean forward to take the barbell. Your legs are slightly bent. Your hands should be slightly outside your legs without touching them.

  • Hold the barbell

    Move your hips down so your shins touch the barbell. Stop moving your hips when your shins touch the barbell. Squeeze your torso and keep your back straight to have your back in a neutral position.

  • Your back in a neutral position

    Your back shouldn’t be rounded or hyper extends. If you feel like you don’t have your back in a neutral position, don’t hesitate to ask a friend or a gym’s member to make a video of you with a smartphone while you’re doing deadlift. This will allow you to correct your technique.

    In addition to your spine, uses the upper back’s muscles to help to lift your chest up (swagger).

    Your shoulders should be slightly in front of the barbell and your arms should be straight and perpendicular to the ground.

As each person has unique body, the person next to you will have a different starting position than you and this is normal. Think about it : if a person has long arms, will this person have exactly the same position as a person with short arms ? No.

Deadlift

deadlift movement

  • Ready to lift

    Be focus and squeeze all your body’s muscles

  • Deep breathing

    Take a deep breath and keep your chest up with all your body squeezed ant put all the weight on your heels and on the ball of your feet.

    Imagine driving your feet through the ground.

Here are the important points in this part of the movement :

  1. All the weight must be on your heels and on the ball of your feet. During the movement, you should be able to move your toes.

  2. Your whole body moves slowly at the same speed. Your butt shouldn’t get up faster than your torso.

  3. Be focused on directing your torso and putting the weight on your heels.

  4. Your arms should stay straight during the movement. Your arms only serve to hold the barbell, not pull it.

  5. The barbell stay in contact with all your body. The barbell is a few millimeters from your legs while your lift it. Powerlifters put socks on their shins and chalk or baby powder on their thighs to avoid cuts and scratches The barbell’s trajectory during the movement is a vertical straight line.

  6. Squeeze your glutes. When the barbell goes over your knees, squeeze your glutes to move your hips forward.

  7. When you stand, open your chest as if you’re proud (like a king/queen). Keep your spine in a neutral position (straight back) and all your body tight.

To lower the barbell

As with lifting the barbell, all your body needs to move at the same time.

Your body is always contracted, unlocks your hips and knees and lower the barbell by controlling the movement slowly.

If you unlocks your knees first, you’ll do weird movements that will force you to round your lower back.

deadlift low back rounded

Keep your body contracted until the barbell touches the ground. The majority of deadlift injuries appear during the descends of the barbell. People are so pleased to have lifted a heavy weight that they relax their bodies and lower the barbell with poor technique. It’s important to control movement with your contracted body throughout exercise.

Note

In deadlift the most risky moment is the eccentric part (descending the barbell). This is the part that will give you the most DOMS (delayed onset muscle soreness).

That’s why several personal trainers advise their athletes to throw the barbell on the ground, especially for athletes who must be at 100 % for a competition in a few days.

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

-Steph

Be Curious And Effective

curious

I watch an Olivier Roland’s video  and learned good stuff.

I personally like to learn new things in different fields. Generally these are fields that I don’t know at all. This stimulates my curiosity especially when it’s something I don’t know and I see a lot of people using that. I think it’s the same for you.

That’s right, I’m curious and I like learning but how to be curious and learn a new thing effectively to use it as quickly as possible everyday ?

How long to learn

the right time clock how long

This is something that I’m always adjusting but there are some fundamental principles for it to work.

Here is an excellent example : speaking a foreign language. I hope (and if not, I advise you to learn another language) that you’re a person who speaks a foreign language at a level that allows you to have simple conversations.

Now do a little analysis. How long did it take you to reach this level to have simple conversations (a level that allows you to understand 80 % of a conversation or a text) ?

As everyone is unique in his/her method of learning, imagine that with effective learning techniques, it took you 2-3 years to reach the 80 % level of understanding in foreign langage. How much time do you think it is necessary to move from a level of understanding of 80 % to 99.9 %?

The truth is more impressive than you think. To go from the understanding’s level of 80 % to 99.9 % (the native’s level), it’ll take you 20 years !

You know, it’s not necessary to have a 99.9 % level of understanding to be bilingual. If you understand subtile jokes, you can consider yourself a bilingual. On the other hand, if everyone around you laughs and you wonder why, you aren’t yet a bilingual.

What is effective

effective

It’s destabilizing but it’s a reality, it’s faster to go from 0 % level to 80 % level than to go from 80 % level to 99.9 % level. This is the law of diminishing returns. This law works in all fields. This law is similar to the Pareto’s principle. The Pareto’s principle is the fact that 20 % of actions brings 80 % of results, 20 % of customers brings 80 % of the company’s turnover , etc.

This means that at one time, it’s more costly to learn the little things that remain to be learned in this field than to learn something new in another field.

Let us continue with the foreign langage’s example. It took you 2-3 years to get an understanding’s level of 80 %. In the next 2 choices, what’s the most interesting for you ?:

  • To spend 20 years to reach the 99.9 % level for a foreign langage

  • To spend 20 years to learn 6-10 new foreign languages at a level of 80 %

You see the number of opportunities you can create in your life by knowing how to speak several langages, it’s cool.

But there is a difficulty in knowing when the law of diminishing returns is put into action, This is a difficult question to answer because it depends on the individual and the field. It’s a personal expedition. We must also not confuse this with the « crossing of the desert » that everyone does when we start a new project.

The thing I do and I advise you is to track your progress to know when 20 % of your actions bring you 80 % of the results. With this tracking of your results, you can know everyday if you approach or if you move away from your goals. If you move away from your goals, it means that you have to adjust your strategy quickly.

When you have found a smart way to track you progress, it’s cool because you have an intellectual horizon, cultural horizon, tools, methods, strategies that are extremely varied and diverse that the majority of people. You have an effective toolkit that comes from an extremely varied horizon.

You can see in my blog’s articles that I speak of different field. I’m curious and I show what I learn by giving my sources because I find that being curious give me excitement to be alive. When you travel to a country where you don’t understand either language or writing, it’s exciting, right ? You can do the same thing on a daily basis by learning things in different fields.

Assemble different concepts

assemble assemblage

Now, let’s move on to the next level in curiosity. When you know extremely different fields, have fun connecting the concepts to each other. There is a type of creativity that involves linking concepts in a new way. Have fun connecting concepts that weren’t thought to be linked together and create something new. Look at how music evolves. You take 4 music’s types that nobody listen to, you mix all it and you create a new music’s type.

Today, we have the facility to have access to knowledge with books on billions of subjects. There are books on money, cooking, foreign languages, etc.

Attention, you need to learn in an efficient way with the principle of 20/80 and action (execution) everyday, no matter how difficult. If you learn all these things only to give you a good conscience and to impress your friends in discussions, you waste you time. It’s intellectual masturbation, it’s an illusion. It’s like this expression of Julien Greaux : « To be rich on Instagram, it’s like being rich in the game Monopoly ! ».

I hope that I motivated you to explore and learn new things effectively. And most important, you learn these new things to use them every day to boost your lifestyle.

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

-Steph

Install Tableau Desktop and Tableau Public

tableau desktop public data visualization

I have just enrolled in a Data Science course on Udemy  and I learned good stuff.

Today, I’ll show you how to install Tableau.

Use your web browser to go to https://www.tableau.com/ . On the homepage, there are several options of packages to be installed.

For the course that I do, there is the choice between 2 versions : Tableau Desktop and Tableau Public.

Tableau Public charged and of course, there is a trial version of 14 days. Tableau Public is free and is perfectly usable for this course because there are the same features as Tableau Desktop.

Install Tableau Desktop

Click on the « Try Now » button on the top right

tableau desktop public data visualization

Here there are 3 options : Tableau Desktop, Tableau Online and Tableau Server. What interests us is Tableau Desktop and for that we need to give an email. Once you gave your email, the installation file downloaded automatically.

tableau desktop public data visualization

Don’t worry, the download contains the correct version of the file. This will be a « xzy.EXE » file for Windows and a « xyz.DMG » file for Mac.

If this isn’t the right version that has been downloaded, you can always do this manually with these links.

tableau desktop public data visualization

As soon as the download is complete, you can watch tutorial videos in the « Get Started » area. It’s simple and intuitive.

Install Tableau Public

To install Tableau Public, it’s a little different because you have to go to another website. Use your web browser to go to https://public.tableau.com/s/.

Like for Tableau Desktop, you need to give an email to install the installation file automatically.

tableau desktop public data visualization

The majority of people who use Tableau Public are journalists or public organizations that do not have confidential data because Tableau Public data is on public servers. And as you know, data of a public server is freely accessible to everyone on internet.

Here the Tableau Public main graphic user interface.

tableau desktop public data visualization

Tableau Desktop and Tableau Public have the same structure, features and visualization layout.

But there are 3 differences :

  • With Tableau Public, you can’t extract data because your data is on a public server.

  • With Tableau Public, you need to make screenshots (printscreen) of your charts because you can’t export them.

  • With Tableau Desktop, you can connect to more file type and you can export your charts.

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

-Steph

Improve Sales

improve sales

I watched an Olivier Roland’s video  and there good stuff.

We will see a simple way and efficient to boost your company. Better than contact cold client by phone or emails.

Think about this. Contact companies that already have your customers and don’t compete with you. You offer them a partnership with you to increase sales.

Study case

case study

A personal trainer who just start his business had difficult to find clients. The tips is to find companies that have the same type of client but they’re not competitors to make partnerships.

This personal trainer spend 2 hours to identify his client types.

The client type majority of the personal trainer was a woman, 30-40 years old with an university degree who doesn’t have time to make play sports, who doesn’t have the discipline to do it and who need someone who comes home for motivation and training.

Now, which companies have the same client type ? After having searched, the personnal trainer found it, it’s estheticians, beauty institutes, etc.

So the personal trainer went to see estheticians and beauty institutes and say them : « Your clients come here to be more beautiful and have a better look. Me, I can help them to have a better better physique, better health and be more happy ».

One week later, he had more clients that he could handle. This was a quick start.

How

how to

You have several ways to do this. First, you determine your client type. If you don’t have your business yet, you can make your client type’s hypothesis to start and adjusting after. It’s important, everything is based ont the client type.

Then you identify companies that have the same client type as you.

And action ! You will offer several things to these companies :

  • You can leave them your visit cards, flyers, etc.

  • You can ask them to actively promote your services with a commission

  • You can offer something for free to their clients as a free eBook « 7 tips to…. » in exchange of customers emails to send them the eBook.

There are other ways of making partnerships but they are good to start. There are people who will be afraid to do this but it’s worth for your company.

What is your client type ? Which companies have the same client type as you ?

-Steph