What Words To Know In The Fitness (Part 2)

black man fitness yoga

This part of what words to know in the fitness is more about diet and nutrition. If you didn’t read the first part, click here.

Healthy

  1. A healthy body has a lot of energy and strength. This means that the body doesn’t have any dysfunction, damage, illness or pain.
  2. Something healthy can be emotional, mental or physical

Hormone

A hormone is a chemical. Body fluids or blood carry it to organs and cells for a specific function.

Cholesterol

Cholesterol is a material soft and waxy in body tissues. It’s an essential element to create cells and different hormones.

Food

Food is a physical thing. The body absorbs it and uses nutrients to provide the energy and growth needed.

Diet

  1. A diet is the food and drinks food ingested by an individual.
  2. A diet is a certain plan for managing a person’s food and drink. This plan has a specific goal such as gaining/losing weight or others.

Nourish

To nourish is the act of bringing food or other materials to help the body to be healthy and growing.

Nutrition

Nutrition is the mechanism to nourish the body. It’s helpful to be healthy by creating and changing tissues.

Nutrient

A nutrient is a material. An organism needs it to stay alive and grow.

Macronutrient

A macronutrient is a nutritional component in a huge amount needed for a diet. It is usually composed of carbohydrates, fat, minerals (magnesium, zinc, etc) and protein.

Vitamin

A vitamin is a materiel. An organism needs it for cells can work and grow.

Mineral

A mineral is a natural material without carbon from the earth. There are several such as zinc, magnesium, sodium, potassium, etc. The body needs minerals to create hormones, regulate the heartbeat, or produce bones. They are essential for many physiological functions.

Sugar

Sugar is a carbohydrate in the sweet category. It comes from fruits, grains, plants, and other sources.

Glucose

Glucose is sugar. It is available in nature and is an essential source of energy. Glucose composed of several carbohydrates

Blood Sugar

  1. Blood sugar is glucose in the blood
  2. Blood sugar is the accumulation of glucose in the blood. The method of measurement is in milligrams of glucose per 100 milliliters of blood.

Sucrose

Sucrose is a sugar. It is available in nature from plants, sugarcane or sugar beets. Sucrose is usually called table sugar.

Fructose

Fructose is a sugar in the sweet category. It comes from fruits and honey. The liver turns fructose into glucose and puts it in the blood.

Galactose

Galactose is a sugar. It comes from dairy products. Besides, it has the same process as fructose with the liver.

Lactose

Lactose is a sugar. It comes from milk.

Glycogen

Glycogen is a carbohydrate. It comes from the liver and muscle tissue. It stores energy and transforms that energy into glucose for the needs of the body.

Simple Carbohydrate

A simple carbohydrate is a carbohydrate. It decomposes fast into glucose for the body’s needs. In the simple carbohydrate category, you can find sucrose fructose or lactose.

Complex Carbohydrate

A complex carbohydrate is a carbohydrate. It’s a simple carbohydrate chain. Not to mention the fact that it takes time to decompose into glucose.

In the complex carbohydrate category, you can find vegetables, whole grains or beans.

Starch

Starch is a complex carbohydrate. It comes from vegetables and fruits. This is also used in certain food to thicken them.

Fiber

Fiber is a carbohydrate. It comes from foods such as grains, legumes, vegetables or fruits.

Insulin

Insulin is a hormone. It comes from the pancreas and during eating, it released in the blood. Insulin helps fat tissue, organs, and muscle to store and use the food’s nutrients.

Index

An index is a structure for organizing information. This allows to analyze it and compare it to different information.

Glycemic Index

The glycemic index (GI) is a numeric structure. It lists the rate at which the body turns food into glucose. This food classification is a scale from 0 to 100 based on the influence of food on blood glucose.

55 and under on the index is low. 56 to 69 on the index is medium. 70 and above on the index is high.

The fact than the liver transforms fast the simple carbohydrates, they have a high GI level. White potato has 82,.white rice has 89, white bread has 71, and sucrose has 65.

In contrast, the liver transforms slower the complex carbohydrate. That’s why they have a low IG level. Whole grain pasta has 42, peanuts have 7, black beans have 30, and apples have 39.

Fatty Acid

A fatty acid is an acid. It comes from fat or oil from plants and animals

Essential Fatty Acid

An essential fatty acid is an acid. It’s crucial for human beings because the body can’t create it. Foods provide it.

Saturated Fat

Saturated fat is fat. It can be solid at room temperature. It comes from plants and animals. Not to mention you can find it in palm kernel oil, cottonseed oil, coconut oil, lard, butter, cheese, cream, and meat.

Unsaturated Fat

Unsaturated fat is fat. It can be liquid at room temperature. It comes from plants and animals. You can find it in fish, oils vegetable, nuts, and avocado.

Trans Fatty Acid

Trans fatty acid is an unsaturated fatty acid. It’s available in nature and in an artificial way. You can find it in processed foods such as frozen dinners, ice cream, fast food, pastries, and cereals. Foods with “hydrogenated oil” have trans fatty acids.

Milligram

One milligram is a metric unit of weight. 1000 milligram is one gram.

Milliliter

One milliliter is a metric unit of capacity. 1000 milliliters is one liter. One liter is about 4.2 cups.

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

-Steph

Body Evolution 2019-10-27

stephane andre body evolution

Each month I do my body check to track my body’s evolution with photo, measurements and body fat(%) to reach my Golden Ratio.

I take my results in the morning with my stomach empty or just a glass of water.

I calculate my body fat ( %) with the 1 site skinfold measurement (fat caliper) and I use the caliper’s chart.

Current

  • Height : 175 cm (5 ft 8.8 in)
  • Weight : 79.9 kg (176.14 lbs)
  • Body fat(%) : 10.5 %
  • Waist : 86 cm (33.85 in)
  • Chest : 97.5 cm (38.38 in)
  • Arms : 33.5 cm (13.18 in)
  • Forearms : 28.5 cm (11.22 in)
  • Shoulders : 117 cm (46.06 in)
  • Hips : 94.5 cm (37.20 in)
  • Thighs : 60 cm (23.62 in)
  • Calves : 40.5 cm (15.94 in)
  • Neck : 38 cm (14.96 in)

Goals (Golden Ratio)

  • Height : 175 cm (5 ft 8.8 in)
  • Weight : 80 kg (176.37)
  • Body fat(%) : 8 %
  • Waist : 75.07 cm (29.55 in)
  • Chest : 107.25 cm (42.22 in)
  • Arms : 39.93 cm (15.72 in)
  • Forearms : 31.63 cm (12.45 in)
  • Shoulders : 121.47 cm (47.82 in)
  • Hips : 91.16 cm (35.88 in)
  • Thighs : 61 cm (24.01 in)
  • Calves : 39.61 cm (15.59 in)
  • Neck : 39.68 cm (15.62 in)

And you? Do you track the evolution of your body? Have you defined your new goal? If you need help calculating your weight to be in shape, click here.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

What Words To Know In The Fitness (Part 1)

book definition pens pencils

This part of what words to know in the fitness is about physiology to know the mechanisms of living creatures. If you’re curious about why I’m doing it, click here. The definitions come from, or a mix from these three dictionaries:

Several dictionaries can help to better understand a word.

Matter

  1. The matter is a material object.
  2. In the field of science, physics, the matter is an element that occupies space and the force can move it.

Energy

  1. Energy is the force that comes from sources such as food, fuel, electricity or other. It allows to do a task or produce a movement.
  2. Energy is the intellectual or physical power of an individual to do a work

Organism

The organism is a living creature like a plant, animal or human being

Cell

Cell the main denomination of all living creatures.

It exists living things with only one cell. The human being has more than 37 trillions of cells.

Cells born, multiply, create energy, transfer information and die.

Tissue

The tissue is a set of cells in living creatures. This creates a type of physical structure with defined behavior.

Organ

An organ is a set of tissues. All tissues combined have the function of performing a task in an organism such as the lungs, skin or heart.

Beware, skeletal muscle has only one type of tissue, so it is not considered an organ.

Muscle

Muscle is a type of tissue. It is usually connected to the bones and contracts and relaxes to create a movement.

Muscle fiber

A muscle fiber has several names as a muscle cell or myocyte. It is a group of long filiform strands named contracted myofibrils.

Skeletal muscle

Skeletal muscle is muscle tissue. It linked to the skeleton to help the body move the limbs and other body parts.

Chemistry

Chemistry is a scientific field. It studies the composition, the properties and the reaction of matter.

Chemical

  1. Chemistry is the act of interacting materials studied in chemistry.
  2. A chemical is a material that can have a chemical process or change.

There exist natural and man-made chemicals

Element

An element (chemical element) is a material that it’s not possible to decompose into little parts.

More than 100 are the main components of matter.

Gram

One gram is a metric unit of weight. One pound is about 454 grams.

Kilogram

One kilogram is a metric unit of weight. 1,000 grams is about 2.2 pounds.

Celsius

Celsius is a scale of temperature on which water freezes at 0 degrees and boils at 100 degrees.

Fahrenheit is a scale of temperature on which water freezes at 32 degrees and boils at 212 degrees. The United States uses Fahrenheit.

Calorie

A calorie is energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius.

Calories are also called kilocalories (1000 calories). Kilocalories are convenient for measuring the energy value of foods.

Compound

A compound is a material composed of two or more diverse components.

Molecule

A molecule is the smallest particle of a component in a material.

If you break it down, it becomes the element that created the molecule.

Acid

An acid is a chemical material that reacts with another material. It can also dissolve certain elements.

Amino acid

An amino acid is a natural item in proteins

Essential amino acid

An essential amino acid is an amino acid important to keep the body healthy. The body can’t create it itself, but it’s available in food.

Protein

A protein is a natural item in a chain of amino acids. Proteins produce body tissues (skin, hair, muscle, etc).

Fat

  1. Fat is a greasy or oily item in a creature living.
  2. Fat is a material from animal or plant use to cook in the form of liquid or solid.

Carbohydrate

A carbohydrate is a molecule build with hydrogen, oxygen, and carbon. The body uses it for energy.

Gas

Gas is a material in the form of air.

Carbon

Carbon is a material non-metallic in a lot of matter on earth and in all living creatures.

Oxygen

Oxygen is an essential gas for living creatures. It has neither odor nor color.

Hydrogen

Hydrogen is a flammable gas without odor or color. The universe is full of it.

Enzyme

An enzyme is a material created by organisms. It provokes chemical reactions.

Digestion

Digestion is the mechanism of decomposition of food into different elements. After, the body can use those elements.

Metabolism

Metabolism is a physical and chemical mechanism in an organism to preserve life.

Metabolism produces energy to create, preserve and destroy cells and tissues.

Anabolism

Anabolism is a metabolic mechanism in an organism. This mechanism uses energy to create complex materials from simple materials. For example, to create tissue, it uses proteins.

Anabolism is also called constructive metabolism.

Catabolism

Catabolism is a metabolic mechanism in an organism. This mechanism decomposes complex materials in simple materials. For example, it breaks down proteins into amino acids. It also produces energy.

Catabolism is also called destructive metabolism.

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

-Steph

Why There Are Confusion In Fitness

fitness shoes gloves dumbbell medicine ball

Here is a good question about confusion in the fitness industry. I see many people starting a training program with a nutritional plan and later they stop. There are two times of the year when we can see this: after the new year and before the summer.

It’s fascinating because when you talk to them, they have a huge motivation. They learn to do exercises with good performance and learn fitness vocabulary.

The problem is why they left? Here are the most common answers:

  • Huge quick result
  • Bad types of motivation
  • Fear of pain
  • Bad gym environment
  • Lack of support

Confusion

There is also something else that can help people quit, it’s a confusion in the fitness industry. You can find many conflicting theories to have a better body.

You can lose your head with the advice of your personal trainer, members of your gym and the Internet. Especially the advice of people who use steroids and claim to be natural. How many times I have not followed someone on social media because of a fake natural body.

Are people in the fitness industry all liars? No, but the hype is such that many people create fake things to attract more attention.

The only way to avoid the majority of lies is to be a fitness student. Look, when you learn a new skill, you must take courses and pass exams. Imagine that you had to delegate a task to save time. If you know the process and how long you need to do it, no one can fool you. If it’s not the case, it’s a problem. It happens in all industries, but we’re talking about your body, your health. We have one life, so it is useful to know a little more about the functioning of our body.

There is a fitness vocabulary that people don’t understand the meaning of the words. Ask someone what is gluten? You will see the vague answer. Gluten is a family of protein found in grains. It gives the dough its elasticity and makes bread soft and chewy. Same case for metabolism, insulin, etc.

Note: This is an article on the series “How to get fit” to help people not quit their training programs.

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

-Steph

Body Evolution 2019-09-28

Each month I do my body check to track my body’s evolution with photo, measurements and body fat(%) to reach my Golden Ratio.

I take my results in the morning with my stomach empty or just a glass of water.

I calculate my body fat ( %) with the 1 site skinfold measurement (fat caliper) and I use the caliper’s chart.

Current

  • Height : 175 cm (5 ft 8.8 in)
  • Weight : 80.1 kg (176.59 lbs)
  • Body fat(%) : 10.5 %
  • Waist : 86 cm (33.85 in)
  • Chest : 97.5 cm (38.38 in)
  • Arms : 33.5 cm (13.18 in)
  • Forearms : 28.5 cm (11.22 in)
  • Shoulders : 117 cm (46.06 in)
  • Hips : 94.5 cm (37.20 in)
  • Thighs : 60 cm (23.62 in)
  • Calves : 40.5 cm (15.94 in)
  • Neck : 38 cm (14.96 in)

Goals (Golden Ratio)

  • Height : 175 cm (5 ft 8.8 in)
  • Weight : 80 kg (176.37)
  • Body fat(%) : 8 %
  • Waist : 75.07 cm (29.55 in)
  • Chest : 107.25 cm (42.22 in)
  • Arms : 39.93 cm (15.72 in)
  • Forearms : 31.63 cm (12.45 in)
  • Shoulders : 121.47 cm (47.82 in)
  • Hips : 91.16 cm (35.88 in)
  • Thighs : 61 cm (24.01 in)
  • Calves : 39.61 cm (15.59 in)
  • Neck : 39.68 cm (15.62 in)

And you? Do you track the evolution of your body? Have you defined your new goal? If you need help calculating your weight to be in shape, click here.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

The Unconventional Guide To Count Calories

count calories

Yes, this is the unconventional guide to count calories because it is based on your intuition. Intuition is your subconscious mind communicates with your conscious mind. This exchange of information is “a feeling”. It takes years to build up your intuition because it is the result of experience and practice.

The interpretation of these feelings is a mix of vague and clear evaluation. The vague evaluation includes several sensations:

  • Energy
  • Mood
  • Craving
  • Hunger
  • Sleep

The clear evaluation is your body evolution:

  • Photo
  • Weight
  • Body fat %
  • Measurements

Metabolism

metabolism

Take the example of dieter and couch potatoes. A dieter is a person who burns a lot of calories but eats a low amount of calories. A couch potato is someone who but little calories but eats a huge amount of calories. In these two cases, they are not conscious of their vague evaluations (energy, mood, etc). The reason is that these behaviors lead to a high level of stress in the metabolism.

Once the metabolism has an immense rate of stress, it tries to get back to a normal level. When your body has too much stress, it uses an ancient survival method due to the famines in the past: move less, eat more.

Solution

be productive

There are tips to keep your metabolism to a good level:

  • First tips – Have a good harmony of workout sessions and recovery/rest periods. Look, athletes. They train hard, eat well and use a big amount of time to rest and recover. It’s a good idea to do like them because there is a link between food and stress hormones.
  • Second tips – Increase the number of your calories with healthy food. Of course, when you eat a burger or a pizza, it helps you to have more calories fast. The problem is you have more calories with a junkie food meal than a meal from your diet plan. There is also something important to know. Junkie foods create an addiction in your body to make you eat more of these types of food later.

There is a big discussion about the cheat meal. Some experts agree and some do not. From my point of view, I agree with a day of cheat meals because it works for me.

I wrote an article to buy healthy food in the supermarket. It can help you if you want to have more calories. I eat healthy for 6 days and I count calories for each meal. And one day, cheat meals.

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

-Steph

How To Control Cortisol To Keep Muscles (Part 2)

health

This is the second part of how to control cortisol to keep the muscle. I’m talking about health before tips to manage it with workout programs, food, and supplements. If you didn’t read the first part, click here.

Health

Have a high rate of cortisol influence health and mental health. It disturbs neurotransmitters. When it’s is high, it increase the adrenaline (epinephrine) level. Here the effects for health:

Reduction of noradrenaline

Noradrenaline fatigue makes you less focused and your blood pressure is low. And it can also lead to depression and anxiety.

Decline of dopamine

Dopamine creates noradrenaline. When you create to much adrenaline, you can damage the dopamine too. The consequences are Laziness, depression, lack of pleasure (anhedonia) and lack of motivation.

Deacrease the sensibility of beta-adrenergic receptors

Release a lot of adrenaline for a long time affects beta-adrenergic receptors. It’s not good to have a high rate of adrenaline all the time. It raises blood pressure to a high level and can damage the cardiovascular system.

The body to protect itself decreases the sensibility of the receptors. It does it to less react to its own adrenaline. The effects are depression, laziness, low self-esteem, and low energy.

How to control cortisol

boat control board

It’s time to know how to manage cortisol in a good way.

Workout

3 elements of workout can influence to not have an unnecessary high rate of cortisol.

Volume of workout

More you train, more you need energy. When you have a high need of energy, the cortisol will be more use to help to organize resources.

Effort demand

More you make effort, more you produce cortisol. For example, when you go to failure, you create more cortisol.

Mental strength

In the case where you do a stressful exercise, you create more cortisol. I mean when you try to bet your record on squat or deadlift, your body release more cortisol.

To make a comparison, there is a difference in cortisol production with exercises. With polyarticular exercises (squat or deadlift), you create more cortisol than others (curls).

All this information helps to decrease the damage of cortisol with a little plan:

  • When you do a big volume of workout => reduce your effort for each set (no failure).
  • When you do polyarticular movement => reduce the volume of training.
  • With polyarticular exercise avoid to go to failure.
  • When you do a real heavy training (92.5% + range) => reduce the workout volume.
  • In the situation where you add a new exercise => cut down the volume until you understand the new movement.

Food

Food

As said before, cortisol has also the function to stabilize the blood sugar rate. The body creates more cortisol when blood sugar rate is low. Eat carbs helps to reduce it and help to keep a normal blood sugar rate.

There is a lot of different type of low-carb diets. In my point of view, it’s a bad idea to use it if you have often a high rate of stress. This situation can drive to a constant creation of cortisol. Of course, you can produce glucose from amino acids to keep a normal rate of blood sugar. What I am saying is a keto diet doesn’t protect you at 100% of an excess of it. If you are a very active person, doesn’t eat carbs can have a result of a high level of cortisol.

In the meantime, a high-carb diet is not the solution. Eat around 30% of carbs in your caloric intake helps to have a low glycemic and have the cortisol under control.

Eat carbs at the diner helps to reduce cortisol to sleep well and have a better recovery.

Supplements

diet supplement

It’s also possible to use some supplements as tools to manage better cortisol.

Glycine

Glycine is an essential amino acid. One of its functions is to slow the nervous system when it’s too busy. In consequence, it reduces adrenaline and cortisol. Glycine boosts the distribution of serotonin. Serotonin is a chemical called happy chemical because it’s a well-being neurotransmitter. Glycine also stimulates mTOR . mTOR improves protein synthesis from a workout session.

Magnesium

Eat magnesium after a training session and in the evening. As a result, it reduces the link between adrenaline and adrenergic receptors . This helps you to relax and at the same time protect the beta-adrenergic receptors.

Rhodiola

Rhodiola Rosea is a plant from mountainous areas of Europe, Asia and Arctic. This plant has several benefits. In this case, it improves the ability to handle stress. Less stress, less cortisol.

Training supplements

Carbs from workout supplements are easier to absorb while a training session. In the situation where you have already carbs, your body can create less cortisol. Remember it also organizes your resources (energy) for your body.

Vitamin D

Vitamin D helps in the process in the conversion of adrenaline to noradrenaline. This vitamin decreases the effect of cortisol in an indirect way. It blocks an excessive production of adrenaline.

This avoids to have:

  • a reduction of dopamine or noradrenaline.
  • adrenergic less sensitive.

Conclusion

The body doesn’t create cortisol to destroy itself. Cortisol is a hormone that helps to survive in dangerous situations. The problem is when it has a constant high rate, it becomes bad for health. Today, we have a lifestyle that makes easier to have a high level of stress. This is, for this reason, is important to know how to control it to have a better life.

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

-Steph