This is The Stephane Andre and today I’m talking about how you can gain muscle anywhere and anytime. The solution, this bodyweight plan. Maybe you think you can’t gain a lot of muscle with it, but this is the first step to build a solid foundation.
When I decided to be in shape, I didn’t have the money to buy a gym membership. I used a bodyweight workout to be stronger and it learn me the basic movements to use gym equipment. When I am in a hotel and I don’t have the time to train, this is amazing. This kind of workout is very helpful for people who are under 16 years old and want to have a better body.
you know people who gained muscle years ago, and when you see them
now, they gained fat instead? Generally, it’s because of a change in
their life and they don’t have the time to train anymore. It’s sad.
now or never to bring sexy back anytime, anywhere, no matter what
changes in life.
Full bodyweight workout plan
Do this plan 2 to 3 times a week with at least one day of rest between. This workout plan can be done in 2 ways:
For each exercise do 4 sets of the maximum repetitions you can do
For each exercise do the maximum of repetition you can do for 30 seconds. Rest for 10 seconds and go to the next exercise.
can alternate these two training’s type in a week.
with a warmup of 20 jumping jacks
push up (chair or bench)
(chair or bench)
this article if you think it can help someone you know. Thank you.
This is The Stephane Andre and today I will talk about train legs and ambition. When you practice a sport, you set a goal and you create a program with a deadline to reach it. This goal is your ambition. Once you reached it, your create a higher goal and on and on. More you goal is high, more is difficult. This is why it’s important to have the mind and the body connected to work well. I’m sure you know the motto: “No pain, no gain”, it means the pain is a part of the process and you can’t avoid it. Feel good in your body is a good help to go through the pain.
A video of my legs day
is the harder pain to handle, physical or mental? It’s mental pain.
Train your body help you to be healthy, stronger and learn
resilience. The resilience allow you to recover quickly from
difficulties. You know the life, difficulties are everywhere, so you
can use resilience outside of the gym. It helps you to set higher
goal in your professional career or in your relationship.
The first week when I started to train like an athlete to gain muscles, the worst day was legs day. You need to lift heavy weight to build legs and aches the following days are intense. I was afraid of squat and deadlift, you know. When you do these exercises with a bad form, you can have injuries. I forced myself to do legs day because I didn’t want to have chicken legs.
After 6 months, my friend Marcus noticed that my body changed and asked me if I knew Ronnie Coleman. I knew this name because he won 8 times the famous bodybuilding competition, Mr. Olympia, but not more. Marcus advised me to watch a documentary about Ronnie, “Cost Of Redemption”(2005). This documentary completely changed my mindset. Coleman is so enthusiast when he trains, it’s contagious. When he trains his legs day,it’s epic.
This legend showed me what means to be ambitious in this sport. Since I use the Ronnie’s motto: “Lightweight baby !” to encourage myself during my trainings. Little by little, I started to like legs day and I can tell you it’s my favorite day, now. Don’t forget train legs.
is a good place to learn ambition because it’s a competitive
environment. If you want to be in the top 3, you need to have a plan
and have key actions to reach it. In my case, Taekwondo taught me to
be patient, consistent and be responsible of my losses. Once I was in
Miami with a cousin and we met a successful black man who told us to
consider life as a sport. It sounded weird, but it looked cool to see
life like that. When I worked for the first time during my summer’s
holidays, I saw a lot of co-workers who didn’t like their job. They
told me to have nice grades at school to have the choice to have the
job of my dream.
At the time of my parents having a bachelor or a master guarantee you a nice job for life. Today, the global economy is changing a lot and fast because of new technologies. Jobs disappear and new type of jobs are creating, this is make the job market very competitive like a sport.
you set a goal in a sport, it’s ambitious because you’re going in a
uncomfortable situation. You do it to have access to the benefit of
this success. Once you reached it, what do you do ? Do you stay here
or do you go to the next level? The competition in this world is
harder year after year, you can’t stay here. Soon, somebody will take
your place and you will lose the benefit you earned.
don’t know if this world will be less competitive in the future. I
hope, but today it’s not the case. Think about sport. Each year,
the championship start again and the champion can lose the title.
Some rules in the game change too. It means every year the athletes
need to be better. This is why they have a special, personal program
to be on the top and it’s flexible. Nobody knows what can happen
during the season.
learn new things and practice everyday to have the best performance.
These ambitious are a virtuous circle.
you have a great goal and coming from nowhere, a problem comes and
changes a lot of things in your life. Is it a reason to stop to reach
your goal ? Do you think an athlete can stop to play in the middle
of a season because he/she have a problem in his/her private life ?
No. Do you think I stopped to do squat because I learned 6 months ago
that my father has Alzheimer’s disease ? No, even if I know one day,
my father will not recognize me.
decided to go to the next level. In fact, I have a bigger ambitious
than I had never thought before. I can’t stay in this place, I can’t
keep this lifestyle, I can’t. The more my father loses his memory and
the more life will become more complicated for all the family. I have
new problems in my private life and in my family. People outside are
jealous and want to destroy my life. The truth is athletes live the
same thing and I’m sure you too, so what do you do?
In training program, there is always a nutritional plan because to build muscle lifting weights isn’t enough. The good quantity of protein in relation to your bodyweight is an extremely important element. But as you’ve noticed, it’s difficult to eat enough protein without eating too much fat. Protein supplements are a solution.
supplements can increase protein intake without increasing the fat’s
amount in your body and ease protein intake several times a day.
Eating several times a day is essential for a bodybuilder and having
tips to make it easier is appreciated.
is an incredible variety of protein supplements and they really have
a dessert’s taste. What’s interesting is that they’re more and more
rich in nutrients with vitamins and minerals and in macronutrients
with proteins and carbohydrates. Find a protein supplement that meets
your nutritional needs and tastes can be a help in your nutritional
there is an incredible amount of protein supplement, there are
several things to check to help you choose. First, reading the label
is important because there are some that really contain too much
carbohydrate. It’s good to know that carbohydrate improve the
conversion of food protein to muscle protein but an excess of
carbohydrate creates an excess of calories which prevents your body
from easily burning fat. Therefore, it’s necessary to count the
number of carbohydrate on the label.
protein supplement that is consumed pure, without a meal or without
carbohydrate, isn’t metabolized effectively. Research shows that for
the protein to be used for protein synthesis, it must be consumed
with calories, especially those from carbohydrate. Otherwise protein
and used as energy production.
the other hand, if you’re on a low carbohydrate diet and you increase
your protein intake for energy (to compensate the lack of
carbohydrates), it may be a good idea.
the protein source of protein supplements comes from 3 foods :
Milk protein (whey, milk protein concentrate and caseinate)
these proteins are of high quality. For the moment, no scientific
studies show that there is one protein better than the other. Protein
supplements made from milk and eggs are the most popular among
bodybuilders. Soy protein has a specificity because it can reduce
serum cholesterol rate in some people. This may be advisable for
people with cholesterol problems but it’s careful because it’s
possible to find a lot of GMOs in soy.
It’s important to remember that protein supplements aren’t created to be the only source of food protein. A balanced diet consisting of whole foods is essential for a healthy diet and building muscles.
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P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.
up ? This is THE stephane ANDRE. With my training, I’m
interested in nutrition to stay in shape. I read some advices from
Arnold Schwarzenegger and I learned some good stuff.
body uses protein to build, repair and maintain muscle tissue.
Bodybuilders have a great knowledge of nutrition, especially the
protein for building muscle. Since they want to consume much more
muscle than the average person, they consume more protein than
body uses protein to build muscle only if all the necessary amino
acids are available. The small problem is that your body doesn’t
produce by itself all the necessary amino acids. Amino acids that
your body can’t produce are called essential amino acids and
fortunately they’re available in foods.
are made of carbon, hydrogen and oxygen like other macronutrients,
but proteins have one more element, nitrogen. Bodybuilders often
explain that they have a positive or negative nitrogen balance, which
means that they’re in an anabolic state (muscle gain) or in a
catabolic state (loss of muscle).
Food and protein
are foods called complete proteins, which means that they provide all
the amino acids needed to create usable proteins. Milk, eggs, meat,
fish and many vegetable products have complete proteins. Be careful
because these foods don’t have the same amount of usable protein by
weight. For example a food that contains 10 grams of protein, your
body can use only 7 grams.
is a table that shows the amount of protein by weight and the
protein’s amount used in your body as a percentage for the most
common foods :
% Protein by weight
% Net Protein Utilization
Meat and flowl
is a byproduct of milk that contain much more protein than eggs)
table tells us that an egg contains only 12% protein by weight.
Despite this small percentage, an egg contains an amino acids balance
that allows your body to use 94% of it. However, the table tells us
that soy flour contains 42% protein by weight. But because of the
amino acids composition, your body can use only 61%. This shows us
that there is a difference between the protein’s amount in a food and
the protein’s amount your body can use.
This is the end of Part 1.In Part 2, I show you that in cases where you don’t have complete protein foods, it’s possible to make combination of food to have the maximum protein used by your body.
to my newsletter and share this article if you think it can help
someone you know. Thank you.
P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .