From Exercise Machines To Free Weights

machine free weights

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

Very often in gym’s advertisements, we watch a lot of high-tech machines to do exercises and the free weight zone is a small hidden room.

What I see in my gym, it’s people start their training with a little bit cardio and they use machines. They do this because it’s easier and this look more secure. Unfortunately, this is not the reality. The Matrix trap us with these machines.

Attention : If you have a medical prescription or you need to use machines for a special reason, continue to follow your training program prescribed by your doctor or physiotherapist.

Why

why

The truth is that machines force muscles and joints to make movements that aren’t natural.

Machines force your body to move weights in a single pattern (up – down or left – right). Our bodies naturally don’t move like it, this is the problem. Movements or our bodies aren’t straight lines, it’s rather « S ». The result is that machines develop our muscles in a way that isn’t balanced and they endanger our joints and spine.

Like you can see, machines don’t put your body in safety and in addition, they don’t work your stabilizing muscles. Don’t work stabilizing muscles is very bad for everyday activities.

When you bent forward to take something on the floor, you body use a dozen and a dozen muscles at the same time. But since you no longer work your stabilizing muscles because of machines, your muscles don’t know how to work together so your body uses a muscle.

Study case

« Smith Machine » is famous to do squat in safety so it protects your back. Lie ! This machine is perfect to destroy your back and compressed your spine because this machine force your body to move only up and down. The real squat allow to do the fundamental movement and when you do it, you notice that your body doesn’t do a straight line from up to down. With the real squat you do a natural movement.

Do exercise with weight or with bodyweight is more efficient to burn calories than machines.

Full body

full body

All exercises classified in 2 categories : pull and push

I remember, I did a full body training program for 1 year before lift weight. This is what my Taekwondo’s teacher advised me and he was right (wow, Korean wisdom). A full body training program, 3 times per week is more efficient than a machines training program, 5-6 times per week for beginners. If you want to train more, you can do Tai-Chi or walking during rest days.

Full body is important

With full body, you learn to each body’s muscle to work together, you synchronize you body. This is allow you to be healthy, avoid using too much a muscle and avoid injury due to a weak stabilizing muscle. To maximize your body, eat healthy and you’ll burn more fat, build muscle and build a body of which you’re proud.

What is great with a full body training program, it’s when you skip a training day, it doesn’t matter. You’ll not have certain muscle more developed than any others because each training session work all body’s muscles

Bodyweight (full body)

bodyweight training

Mastering basics movements with bodyweight is perfect to prepare you for a training with weights.

It’s primitive movements therefore natural that allow you to become stronger without material.

The best example are gymnasts. Look gymnasts body, it’s amazing, impressive and the majority of their training are with bodyweight exercises.

Basic exercises

  • Push = push up, dips, handstands

  • Pull = pull up, body rows

  • Legs = bodyweight squat, pistols squats, lunges, box jumps

For each exercise, you do 2-4 sets of 8-10 repetitions.

No it’s too simple  ! => Do this training program and if it’s too easy, increase the difficulty. You can do push up with one hand or pull up with one hand (like my friend Inti). You can also add more set ou repetition.

No it’s too difficult => Do this training program and if it’s too difficult, decrease the difficulty. You can do sets of 3 repetitions. The principle is you progress to do 4 sets of 10 repetitions. Take your time but be regular.

No I want abs => When you do squat, push up and pull up, you keep your core tight and by this way you work your abs. But if you want to do an exercise specially for abs, you can to plank and side plank.

Strength training (full body)

strength training

It doesn’t matter whether you’re a man or a woman, dumbbells and barbells are your friends.

Basic exercise

  • Push = Bench press, Overhead Press

  • Pull = Deadlift, Bent Over Row

  • Legs = Squat, Deadlift

For each exercise, you do 2-4 sets of 8-10 repetitions.

No I don’t like squat => Do you think squat is an useless exercise ? I advise you to read the book of Mark Rippetoe. If you seriously want to train, this book is for you !

No I afraid of weights => Don’t panic. Most people in free weights section are too busy to look at themselves in the mirror, they will not look at you. You can use a barbell or dumbbells for each exercise to improve your pure strength. I advise you dumbbells.

No I’m afraid of being ridiculous => Everybody don’t care if you life a dumbbell of 4kg (8.8lbs) or you squat 181kg (400lbs) because everybody struggle to do their training program. Forget people, stay focus and do you training program until the end.

But if I do bad => At the beginning use light weight to do movements with the good form, the good technique. When you’ll stronger, you’ll can add weight slowly each week to reach your limit. You can hire a personal trainer for 1-2 sessions to learn and improve basic exercises techniques or form.

No I want only lose weight => It’s simple, you do basic exercises and you eat less. The training is the same for lose weight or gain muscle. It’s diet that make the difference ! It’s a science :

  • Eat more calories than you burn = gain weight

  • Eat less calories than you burn = lose weight

Your physical condition, it’s 80 % diet and 20 % training. If you want bulk, you need to have a specific diet to do this.

Track and adjust slowly your training program and your diet to see your progress.

No matter what you do, don’t be afraid of the free weight zone. Remember than 90 % of people inside are focus to do their exercises by looking in the mirror therefore don’t worry. Do your exercices, become better and become stronger.

What do you feel when you train with free weights ?

-Steph

P90X, Insanity, Weight Watchers, Shakology And Nutrisystem (part 1)

diet plan

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

There is more than 1 million fitness product and diet system. This is what I think of certain.

P90X et Insanity

p90x

P90X and Insanity are the most successful fitness infocommercial in history. A program you can do at home and it’s a routine focus on strength training instead cardio.

Advantages

P90X and Insanity are solid program if you have time, energy and willpower. If you like feel so tires that you could die after a training session, it’s for you It’s DVD with intruction step by step to follow during 90 days. Do a strength training increase more self-confidence faster than cardio.

Disadvantages

P90X works because you must do a training of 60-90 minutes, 6 days per week and you must also change your diet to respect the program.

To do this program you must be commited at 100 % especially for the time. For people who don’t have the time to do this program everydays, it’s easy to miss 1 or 2 session and give up. I don’t like feel so tired that I could die after a training session, it’s also for the same reason I don’t do crossfit.

This program during 90 days with DVDs and what’s happen after these 90 days ? A lot of people had a great transformation during these 90 days but after they regain weights they lost.

It’s a program during 90 days with DVD, what’s happen after 90 days ? A lot of people after had a better body started doing what they were doing before. No more DVD, nobody to motivate by shouting at them. This program don’t resolve the problem at the root. This program don’t create healthy habits.

I prefer feeling tired and happy after a training session instead to be so tired I could die.

Weight Watchers

weight watchers

Each type of foods have a number of points. You have un number of points to respect in the day. As long you stay your total of points, you should lose weights.

Now Weight Watchers have a part online and another part with people where you will weigh regulary and see people who will help you to respect your number of points.

Advantages

The part to count points is a great idea and I think is the reason of Weigh Watchers success. When you’re surounded by people with the same goal to have a better health, it’s very motivating to reach your goal.

The feeding process is simple.

Disadvantages

The new version of points system. This update match with the old conventional wisdom « Whole grains are good, fats are bad ». Pizzas have points ? It’s weird for me.

The points system factors is little for the quality of foods. They prefer that you eat pastas or processed foods inteads real foods. Something like steak, vegetables or eggs. In addition they sell some processed foods labeled « health » packed with sugar and preservatives. Of course Weight Watchers foods have « nice » points.

You can become dependent on the points system. Each meal is a mental calculation to respect the day’s total points. At the end of the day, often, people have « extra » points and to reach the day’s total points, they eat unhealthy foods, «  I have the points anyway ! ».

Focus on weight loss. It’s real, you can loss weigth eating unhealthy foods and Weigth Watchers leader understood this very well. It’s dangerous because people look healthy outside but they’re unhealthy inside, internal organs are severly damaged.

Follow a outdated points system and sponsored by unhealthy foods aren’t a long term solution. The points system is good but there no education about foods and ingredients.

Nutrisystem

nutrisystem

You receive foods at home. Then in microwave, you eat it and you lose weight.

Lose weights and continue to eat the foods you like ? It’s weird for me.

Advantages

Nutisystem’s system is simple. You receive your meals at home, you put them is your freezer and heat them for each meals and you lose weights. Following the plan exactly you should eat less calories that before. Eat less unhealty foods than usual is a way to lose weight with success in the short term.

Disadvantages

You think you will be more healthy by eating muffins, pankakes, etc ? You’re wrong !

Nutrisystem has been created to people who want some results without efforts to build some new « healthy » habits. These foods are all weak substituts for real food equivalent.

I prefer take care of me 90 % of the time and eat a real cookie ou have a real pizza one time per week instead to eat bad imitations everydays and pretend I’m healthy.

Like Weight Watchers, Nutrisystem match with the conventional wisdom « Whole gains is good, fat is bad, avoid cholesterol ». It’s better to just eat « real foods » !

Like Weight Watchers, food education is minimal. A little healthy habit is build but nothing for the after Nutrisystem. Because is so simple, people forget everything during vacation or they can’t pay for the foods receive at home

Comme Weight Watchers, l’éducation sur les aliments est minimum, une petit habitude saine est constuite mais aucune préparation pour la vie après Nutrisystem. This system works only for the short term.

Yes, you can lose weight by eating less, but these meals aren’t healthy. Do they give you the energy you need to feel good ? Nutrisystem is good because it’s simple but poor quality of foods, lack of education and dependence on an unsanitary and unsustainable food system. They can do better.

Did you have some experiences with others programs or diet system ?

-Steph

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

Have Mentors ?

mentor

Sometimes the simplest idea can open your mind. Once, at the end of my training, while I was eating, I was talking with a friend about problems I had. And he said a very simple thing: « When you’re in a deep water, you sink or you return to the beach ». In my head, it was « Wow », it motivated me to continue to fight to achieve my goal. And once I had achieved my goal, I’ve realized that I had become mentally stronger.

I don’t want to have more adversity in life, it’s not what I mean, but when it happens, I act. I refuse to lose, that’s my attitude, my mindset. I know that adversity is a test that will make me stronger in all domains in my life. This will give me more experience of life. My experiences make me richer inside. How I can help a person if I didn’t live his situation.

The reason I say that good things coming to me, it’s because I don’t allow negative things have results with me. I always try to use experiences to my advantage to have more wisdom, to become stronger. When I say that life is what you make it, it’s a reality for me and I often say it. Sometimes people want to take videos on their smartphones with me and ask me advice. I can’t make a 10 minutes speech, that’s why I say this sentence.

life is what you make it

There is still another thing, train your mind. You train your body, you fuel better your body to be more aesthetic, more symmetrical but you must do the same with your mind as King Solomon. Train your mind as hard as you train your body. If you don’t train it, it will become weak.

Read the King Solomon’s story, he asked to God to have wisdom, not to be rich. With wisdom, he could get all he needed and more. I’m not saying you have to be like King Solomon but he can inspire you to change your lifestyle. Life is knowledge. Anyone can memorize information, it’s knowledge. It’s not impressive to me. Understanding that knowledge and use it in life and be able to explain it in a simple way to make clear to another person, that’s what impresses me.

You really have wisdom and power when you control your mind and body to control your own life.

Sharing knowledges you have received, create opportunities that you never imagined.

Do you master what you know ?

-Steph

Be Quiet And Listen

do the right thing

I want to share something with you, it’s because I have a friend who paid the price of something he did 5 years ago. Like you, I have friends who are going through bad time in their lives. This kind of thing has happened to me often and I haven’t made the right choice. When we have big problems, we don’t want to involve our friends in because everyone problems.

What make me felt super alone, you know that people will listen but they will not help you solve the problem for you, you are the only one who can solve the problem and sincerely you don’t expect other to help you solve the problem. But at the end of the day we are still human beings, we have emotions, feelings and we are sad.

Sometimes in this kind of situation, you feel the pressure to do something or you say to yourself: « No one cares about me so it’s useless for me to take care of me ». When you think like that, STOP, stop what you are doing and breathe deeply. Do right things that can improve your life, I know it’s easier said than done. But believe me, I have also been in these situations. You wonder how you can fix the problem as quickly as possible.

This is the best way to screw up your life. There is nothing wrong with doing the right things to improve your life ! I don’t care to know how long it will take to have it, I don’t care to know how the road is hard to have it because at the end of the day, I have no remorse, no regrets and I’ll be a stronger person when the problem will be resolved. That’s how you become a stronger person with taking this kind of decision.

There are people who don’t know this kind of situations, that they never fought for something, who had never made a decision that completely changes the life, that have not done things that are really annoying or did something that put them in an unstable position. God bless them, there is nothing wrong with that, good for them.

angel and evil do the right thing

There are people like me who have been through this type of situation and at a time on the path there are always two options. There is the « easy » way, risky, dangerous but you can do it, it’s possible and there are tons of things to win quickly. And the other, the « hard » way, the one where you must get up early in the morning, where you the obligation to do several things in the day. It’s boring, monotonous but it’s the real way to take because you grow up, you gaining more wisdom and you become a better person. Train yourself to stay positive and productive, especially do legal things.

Nobody know how the future will be, absolutely not and that’s really cool because everydays you create your future. It’s like a seed planted in fertile soil, you will have a beautiful plant. You plant a seed in a non-fertile soil, you have nothing, this plant wil be useless. It can help you a while but this is temporary and it can even take you away your freedom, your dignity, your self-esteem or your life.

I talked about this because I have lived it, I was in a situation where I had no one to call, I was full of friends, classmates, co-workers, people around me to go to party, buy alcohol but when a big problem happens, where are they ? Not on my side, you know what I mean. So you must invest in your life by planting seeds in fertile soil.

What I mean is that often you’ll have to make tough decisions and choose a path that is not glamorous, not parties several times in a week. But listen, it will make you someone solid, you will get what is truly yours. You’ll have a better esteem of yourself, you will not worry about anything because what you have, it’s deserved.

And that’s the beginning, it’s just creating your foundation, your genesis because you will grow and you will continue to have good things. Now in my life, I have many great opportunities but I have been failures, I’ll not lie to you, I’m not an angel. I was in dirty stories, but I learned. Sometimes someone has to tell you what you should not do and sometimes you have to learn from yourself in the hard way.

yourself do the rignt thing

It was difficult for me and it gave me more motivation to not be in this situation in the future, a situation where you can lose your freedom (prison), losing life (getting killed). This is why I have created my bubble, my fortress to protect everything I like and love, it’s a security bubble.

That is why I am a person who talks all the time to be positive, I motivates people, yes, of course I’m talking about training but there is more. Talking about fitness, it’s just the tip of the iceberg.

You know yourself that after the rain, there is the sun and life is the same.

There is nothing wrong in do the right thing for your life, it’s a simple sentence, but it’s so true. Everything is bad when you do a bad thing.

Maybe there’s someone out who is doing something now, that person is confused and doesn’t know what to do. Do right things for your life, if you need help, ask for help to someone, there is always someone who can give you a good advice and a good advice can help you to make the good action that will bring you to the solution.

do the right thing

I’ve seen people do things that put them in situations that we had never imagined and when it happens, it destroy your life and it’s too late, you spend your time regretting your act.

Everything I say comes from the heart and I know you feel it. So do everything possible to do right things to improve your life and your future generations.

– Steph

Strong Mind

strong mind

I would like to talk about strong mind . There are certain principle that you must develop to have a strong mind.

A strong motivation and a strong desire to win or be successful

You need to believe in you. You need to have a great confidence in your ability to achieve your goals. Another thing, when you fail, you need to be able to recover from that to keep moving forward. You need to see your obstacles as potentials opportunities. Viewing a obstacle and see it as an exciting challenge. Be like « Okay, that look difficult but it will make me stronger when I will have succeeded ». Obstacles are springboards and opportunities to improve your attitude.

So don’t be discouraged, don’t be sorry for yourself, don’t be sorry for your friends. If someone made a mistake, let him know. Fix yourself, head up, chest up and back to work. There is no time to « Ooooh I don’t know why it happened blah blah blah ». No, no, no, you’re a strong person, you have a strong mindset. Don’t be overwhelmed by a negative situation, learn from your mistakes and good things will happen to you.

You have your conscience and your subconscious, your subconscious doesn’t differentiate between what is good and what is bad. It doesn’t understand this concept. Your subconscious takes what you give him and made it a reality. Some people call it the Secret, others prayers, no matter the name, it’s still the same way.

guts berserk

Put yourself in your mind that you are the boss and that you can handle any situation that happens. Don’t say you think do it, tell yourself that you do it. If you say to yourself « Oh, I don’t know, it’s too hard », you’re right, you will not succeed. You are always right, no matter what you tell to yourself, you’re right. If you tell to yourself you know you can do it, you’re right. If you say to yourself that you can’t do it, you’re right. It’s a cliché but life is exactly what you want to do.

So why not live like a boss. Be a lion in the jungle. Don’t be the wildebeest, be the predator. Become the king of your domain, control your own body, control your own mind. Control situations happens to you and being positive. When you really understand that, you’ve really got it and you are using it is better than having riches.

I’m not a very religious guy but I always admire King Solomon. King Solomon was like « I don’t want money or wealth, I want wisdom and I can get everything I need with wisdom ». That’s the thing.

Talking to yourself

There is another thing I do is talking to me myself. I know it sound crazy, especially when you do something very difficult, but it increases your self-esteem. This increases your self-esteem for a difficult task. Say to yourself « I can do it, I really can do it », it boost your self-confidence to achieve your goal.

talking to yourself

This trick is not physical, it’s mental. Your mind can allow you to exceed the limits of your body. Put yourself in survival mode, get out of your comfort zone and you become stronger mentally, spiritually and physically.

-Steph