April 13, 2019
10 easy tips for long and lasting fat loss
10 easy tips for long and lasting fat loss
We all have a tendency to make things complicated when it comes time to get ready for the summer. We also easily forget the simplest things to help us achieve our goals. Sometimes, it is only necessary to launch it and not think too much because analyzing the details often leads to paralysis through analysis, which leads to more excuses than actions. Have fun and apply what you think is most important for your situation and needs.
April 4, 2019
Fat loss tips for BJJ
Fat loss tips for BJJ
We’ve seen amazing transformation from people starting out jiujitsu. Regular Joe’s, business man, college kids, people from all walks of life. Many people start, but unfortunately, not so many people make it past the white belt, even less past blue belt.
Most lose weight when they start because they keep the same habits, but they train more than they did. The formula is simple, burn more than you eat and you’ll lose fat, only for a little wild. There are a few rules you have to be reminded of when it comes to the basics of body composition and working out (whatever that may be).
In almost any type of sports and everything you have to do to improve performance, there is the law of diminishing return, which states that as an investment in one goal increases, but other variables stay the same, the return on investment will eventually decline.
Most people make the most substantial gains/fat loss during their first year of training. Inevitably, the gains slow as you reach a point your body has adapted to the stress you’ve placed on it, you use less energy, you start feeling like you can’t progress, enter the dreaded plateau. When you reach the dreaded plateau phase, it’s very tempting to increase the volume and just do more, invest more time in training but there are many ways to look at the program and goals as a whole.
All around performance is multifactorial. Performance is a matter of habits, nutrition, strength training, periodization and planning. If one of these elements is not included, short or long term, something is bound to happen. Lady luck has nothing to do with it.
Improving body composition for any given sports is a must. If you are carrying a fair amount of fat, you basically are carrying dead weight, but it doesn’t stop there. The more fat you have, the more estrogen you’ll have because fat tissue increases levels of the aromatase enzyme that turns testosterone to estrogen.
To keep having results coming your way, here are a few tips to help you in the process.
- Meal timing.
For those who skip breakfast and eat whenever they can, this might be what is setting you back. Your body is set up like a clock. Aside from the circadian rhythm, which basically is your built in 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It’s also known as your sleep/wake cycle. This cycle is influenced by light and regular sleep habits as well as the time you eat throughout the day. If you eat sporadically during the day, your body and blood sugar doesn’t know where to stand, having a huge impact on your fat loss and performances in the gym.
Make a schedule of when you have to eat. I always work my way around my eating schedule. I know where I’ll be during the day, so I plan my day around it and my rolling sessions. This way, I have plenty of energy throughout the day for my clients and I am able to have great workouts on top of that.
- Earn your carbs.
Carbs are only the enemy if you abused them for the past few weeks, or depending where you are at body composition wise. You need to lose fat, lose the carbs for a little while. I see it as a ‘’detox’’. Cut them out for a few weeks, 2-3 weeks at most, and then reintroduce them slowly into the picture. Which leads me to my next point.
- More carbs, less fat around your workouts, and off days, low carbs.
Keep in mind, that’s if you need to lose fat. Timing of nutrients can play a key role on performance and fat loss. Eating a meal higher in fat will slow down your digestion, really not a good idea especially if you want to roll in an hour or two. It is also not a good idea to increase fat intake right after a post workout. You need nutrients, and fast, so fast carbs, such as rice, potatoes, beets, and carrots and/fruits are better choices with the required amount of protein after a workout. Off days are low carb, to go dig into those fat reserves.
- ‘’But research said that it’s the best workout to lose fat?’’
I’m far from bashing research and science, however, every research have the average approach. Enter the ‘’bell curve’’.
The “Bell curve” refers to the shape that is created when a line is plotted using the data points for an item that meets the criteria of normal distribution. The center contains the greatest number of a value and, therefore, would be the highest point on the arc of the line. The important thing to note about a normal distribution is the curve is concentrated in the center and decreases on either side.
So let’s take a given protocol for hypertrophy as an example of research. We would have the average results at the top of the curve (let’s say 30 out 50 people) would have had a gain of 4-6 pounds of lean muscle tissue on that given program. At the extremities, we would have those who had far better results (6++ lbs) and those who even lost muscle (-2 lbs).
Usually, people look at the big titles, failing to read the small prints, which in this case, would be the elements and details of the study. As we all know, no one is the same, so expecting the same results would be stupid. What it gives us though, is clues that we can apply to our own system, programs, and/or protocols.
This is where experience comes in. When we coach, we aren’t coaching average’s, we coach everyday people, athletes, unique individuals. We bring experience, studies and expertise at once, while judging by the past and present results, ever changing lifestyle of one particular individual.
- Eating less is more
This is where the shit hits the fan. Most people think that you have to hit a caloric deficit to lose fat. There are exceptions to this rule and it could get complicated since no one is the same. I’ve seen people lose weight by eating more and obviously, some by eating less, usually less crap. Yet again, the nutrition plan has to fit with the lifestyle and training plan. If you have never trained before, and ate on average 2 meals a day, starting with a plan that makes you train 6 days a week and makes you eat 6 times a day is beyond stupid. You can’t learn to run before you walk.
Last but not least, You will give up after 8 weeks.
Actually, that’s where the magic happens. Don’t get me wrong, it is far from over. There will be good and bad weeks, probably more bad weeks than good ones. Those good few months (probably years) you just had eating whatever you wanted can’t be reversed in a few weeks. On top of that, you’ll be tapped, and crushed, and hurt more than a few times. It’s unavoidable, but you can do is make sure that you feed the body well to speed up recovery.
Don’t be so hard on yourself. Realize that you are not on a journey. Don’t make it look harder than it seems. Neil Armstrong was on a journey. You just started on a freakin diet and training for few weeks. Make them count so you’ll never have to start all over again.
Coach Eric
March 11, 2019
Sport specific principles for grappling sports
The main goal in strength training is to mimic or to be as close as possible to the sports demands. Without doing a slap shot with the stick attached to a high pulley to ‘’add resistance’’ or trying to wrestle someone while kneeling on a swiss ball to mimic the ‘’unstable environment’’ (facepalm) wrestlers and grapplers are often in, you can target a few specific areas the athlete are weak in and apply different principles to improve that specific area of their game.
‘’A chain is as strong as it’s weakest link’’ (more…)
January 29, 2019
Finding your path
Finding your path
For as far as I can remember, training, weight lifting and fighting was a part of my life, always in my head. I was fascinated by bodybuilders and was even drawing some huge bulging muscles on my cartoons. I think it started one Christmas when I was about 5 or 6 years old, I got as a gift some little iron cast warriors with legs made of metal and a shirtless upper body full of muscles. Although I tried to find them in memorabilia/vintage stores, I never could found them again. (more…)
Trouver sa mission
Trouver sa mission
L’entraînement, la musculation et les sports de combats ont toujours été une partie intégrante de ma vie. J’ai toujours été fasciné par les bodybuilders et je dessinais même d’énormes muscles saillants sur mes caricatures. Je pense que ça a commencé un Noël quand j’avais environ 5 ou 6 ans, j’ai eu comme cadeau des petits guerriers en fonte de fer avec des jambes en métal et le haut du corps torse nu plein de muscles. Bien que j’ai essayé de les trouver dans des magasins souvenirs / vintage, je ne les ai jamais retrouvés. (more…)
January 1, 2019
10 mistakes you’ll do in January
10 mistakes you’ll do in January
- You will train 6 days a week
Yes, the basic rule of training regularly stays. However, the problem is that if you can’t match your habits with the plan, you will fail. Which leads me to my next point.
- You will eat 6 times a day
One of the first habit that you must understand is that if you are willing to train often, as much as 6 days a week, you’ll have to eat as if you do so. Training often needs some serious fuel and you will also have to recuperate harder than you train. However, the ability to eat often is not given to everyone since intestinal and digestion issues might come and rear it’s ugly head. If you ate twice a day, aim for 3 to 4 small easily digested meals a day. As with training, nutrition has to be taken with baby steps.
- You will eat only two meals a day
This is where the shit hits the fan. Most people think that you have to hit a caloric deficit to lose fat. There are exceptions to this rule and it could get complicated since no one is the same. I’ve seen people lose weight by eating more and obviously, some by eating less, usually less crap. Yet again, the nutrition plan has to fit with the lifestyle and training plan. If you have never trained before, and ate on average 2 meals a day, starting with a plan that makes you train 6 days a week and makes you eat 6 times a day is beyond stupid. You can’t learn to run before you walk.
- You will try crossfit
No matter who cool your friends make it sound, I would not suggest you try crossfit, especially if you never set foot in a gym before. Like any group class, the lack of individualization is the bigger problem. Actually I don’t have anything against crossfit as I use some of the principles for our own group classes, SOME of the principles. Not everyone is ready to do full squats or overhead press, loaded carry or tire flips. I see a lot of injuries and rehab a lot of them. The most common denominator of those injuries is bilateral discrepancies.
The first time you try your hand at lifting weights, do it right, not in a group setting. Don’t kill the messenger, it is what it is.
- You will do cardio
Cardio has it’s place and time. However, thinking that it is the only solution to your weight loss problems comes from laziness. Yes, you read that right. IT’s way easier to step on a treadmill and walk for an hour than to make a training program, lift things up and put them down, heavier by the weeks, following progress or lack of and understanding why. Remember one thing, what makes your heart pump? Muscles. Gain muscles and you’ll be a walking fat burning machine.
Never forget this, weight loss as well as gaining lean muscles is systemic. It is a complex interaction between micro and macro nutrients intake, strength and conditioning, rest and different positive lifestyle choices one has to apply to his everyday life.
- You will do it on your own
I am not trying to make it harder than it looks but for someone who is completely ignorant of these issues will easily believe that just the simple fact of doing cardio and burning more calories than they eat is the only thing they should do and basically, the main reason why they will fail. Hire a professional the first time and avoid many beginners’ mistakes.
- You will do what your friends are doing
Read point 4 and 6 again. It applies to all training popular trends out there. There will never be a one size fits all training or diet plan.
- You will join with a friend
We all need motivation until motivation gets late or just doesn’t show up. Finding the right training partner is gold. Hopefully it will last but often life gets in the way and when you lose your partner, your motivation goes down the drain as well. Motivation can also be a specific music playlist, youtube videos, etc. I learned to fan my flame by myself throughout the years and it never failed.
- Your lifestyle is fine.
You have all the best intentions in the world. You go to the gym 5 times a week. You meal prep on Sunday and Wednesday nights. You get up at 5am 2-3 times a week to do intervals on the assault bike you bought for home.
Still, your social life takes a big place and you still go to bed at wee hours in the morning when you know you should have a regular and stable sleep pattern. You can’t say no to friends and eat out more than you would like when you obviously know that when you are eating out, you aren’t eating towards your goals. You like to sleep in when you know that on the days you do, you will miss maybe one or two meals.
Fitness, health or strength and conditioning, whichever path you may choose, going to the gym and eating ‘’well’’ is not enough. Sure, you might have great results at the beginning, like we all did, but if you fail to align your lifestyle with your goals, you’ll come down crashing sooner than later. Make every second count for lasting results.
- You will give up after 8 weeks.
Actually, that’s where the magic happens. Don’t get me wrong, it is far from over. There will be good and bad weeks, probably more bad weeks than good ones. Those good few months (probably years) you just had eating whatever you wanted can’t be reversed in a few weeks.
Don’t be so hard on yourself. Realize that you are not on a journey. Don’t make it look harder than it seems. Neil Armstrong was on a journey. You are just on a freakin diet and a training plan for a few weeks. Make them count so you’ll never have to start all over again.
Coach Eric
10 erreurs que vous commettrez en janvier.
10 erreurs que vous commettrez en janvier.
- Vous vous entraînez 6 jours par semaine
Oui, la règle de base de l’entrainement reste la plus simple. Cependant, le problème est que si vous ne pouvez pas faire correspondre vos habitudes au plan, vous échouerez. Ce qui m’amène au point suivant.
- Vous mangerez 6 fois par jour
Une des premières habitudes que vous devez comprendre est que si vous décidez de vous entraînez pas moins de 6 jours par semaine, vous devrez manger en fonction. L’entrainement a souvent besoin de beaucoup de carburant et c’est ainsi que vous pourrez récupérer plus facilement. Cependant, la capacité de manger souvent n’est pas donnée à tout le monde, car des problèmes d’intestin et de digestion pourraient venir compliquer les choses. Si vous mangiez deux fois par jour, choisissez 3 à 4 petits repas faciles à digérer par jour. Comme pour l’entraînement, la nutrition doit être prise à petits pas.
- Vous ne mangerez que deux repas par jour
La plupart des gens pensent que vous devez atteindre un déficit calorique pour perdre de la graisse. Il y a des exceptions à cette règle et cela pourrait devenir compliqué puisque personne n’est pareil. J’ai vu des gens perdre du poids en mangeant plus et, évidemment, certains en mangeant moins, généralement moins de merde évidemment.
Encore une fois, le plan de nutrition doit s’adapter au mode de vie et au plan d’entraînement. Si vous ne vous êtes jamais entraîné auparavant et que vous mangez en moyenne deux repas par jour, commencer par un plan qui vous oblige à vous entraîner 6 jours par semaine et à vous faire manger 6 fois par jour est plus que stupide. Vous ne pouvez pas apprendre à courir avant de marcher.
- Vous allez essayer le crossfit
Peu importe qui est le plus cool avec vos amis, je ne vous recommanderais pas d’essayer le crossfit, surtout si vous n’avez jamais mis les pieds dans un gymnase auparavant. Comme toute classe de groupe, le plus gros problème est le manque d’individualisation. En fait, je n’ai rien contre le crossfit puisque j’utilise certains des principes dans nos propres classes de groupe, QUELQUES-uns de ces principes. Ce n’est pas tout le monde qui est prêt à faire des squats complets, un push press ou un TIRE FLIP. Je vois beaucoup de blessures et j’en réhabilite autant. Les divergences bilatérales constituent le dénominateur le plus courant de ces blessures.
La première fois que vous essayez de soulever des poids, faites-le correctement, pas en groupe. Ne tuez pas le messager, ce n’est que la vérité.
- Vous ferez du cardio
Le cardio a sa place et son heure. Cependant, penser que c’est la seule solution à vos problèmes de perte de poids vient de la paresse. Oui, vous avez bien lu. C’est bien plus facile de marcher sur un tapis roulant et de marcher pendant une heure que de créer un programme d’entraînement, de soulever des objets et de les déposer, de plus en plus lourds au fil des semaines, suivre les progrès ou le manque de. Rappelez-vous une chose, qu’est-ce qui fait que votre cœur pompe? Les muscles. Gagner des muscles et vous serez une machine à brûler des graisses.
Ne l’oubliez jamais, la perte de poids et la musculation sont systémiques. Il s’agit d’une interaction complexe entre l’apport en micro et macro-nutriments, la force et le conditionnement, le repos et différents choix de mode de vie positifs qu’il faut appliquer à sa vie quotidienne.
- Vous le ferez vous-même
Je ne cherche pas à rendre les choses plus difficiles qu’elles ne le paraissent, mais pour quelqu’un qui est complètement ignorant de ces questions, vous croirez facilement que le simple fait de faire du cardio et de brûler plus de calories que vous en mangez est la seule chose à faire et malheureusement, la raison principale pour laquelle ils vont échouer. Engagez un professionnel dès la première fois et évitez les erreurs de nombreux débutants.
- Tu feras ce que font tes amis
Relire les points 4 et 6 à nouveau. Cela s’applique à toutes les tendances populaires en matière d’entrainement. Il n’y aura jamais un programme unique d’entraînement ou de nutrition qui donne des résultats à tous et à toutes.
- Vous vous abonnerez avec un ou une ami(e)
Nous avons tous besoin de motivation jusqu’à ce que la motivation soit en retard ou ne se présente tout simplement pas. Trouver le bon partenaire d’entraînement, c’est de l’or. Espérons que cela va durer, mais souvent la vie fait les choses autrement et quand vous perdez votre partenaire, votre motivation disparaît également. La motivation peut aussi être une liste de musique spécifique, des vidéos youtube, etc. J’ai appris à attiser moi-même ma flamme au fil des années et ça n’a jamais échoué.
- Pas de problème avec mon style de vie
Vous avez toutes les meilleures intentions du monde. Vous allez à la gym 5 fois par semaine. Vous préparez les repas le dimanche et le mercredi. Vous vous levez à 5h du matin, 2 à 3 fois par semaine, pour faire des entrainement sur le vélo d’assaut que vous avez acheté pour la maison.
Néanmoins, votre vie sociale occupe une grande place et vous vous couchez encore aux petites heures du matin, alors que vous savez que vous devriez avoir une structure de sommeil régulière et stable. Vous ne pouvez pas dire non à vos amis et aller au restaurant plus souvent que vous ne le voudriez quand vous savez que lorsque vous mangez au restaurant, vous ne mangez pas pour atteindre vos objectifs. Vous aimez dormir quand vous savez que les jours où vous faites la grasse matinée, vous manquerez peut-être un ou deux repas.
La forme physique, la santé ou la force et le conditionnement, quelle que soit la voie choisie, aller au gymnase et bien manger n’est tout simplement pas suffisant. Bien sûr, vous obtiendrez peut-être d’excellents résultats au début, comme nous l’avons tous fait, mais si vous ne parvenez pas à aligner votre style de vie avec vos objectifs, vous tomberez en panne rapidement. Faites en sorte que chaque seconde compte pour des résultats durables.
- Vous abandonnerez après 8 semaines.
En fait, c’est là que la magie commence. Ne vous méprenez pas, c’est loin d’être fini. Il y aura de bonnes et de mauvaises semaines, probablement plus de mauvaises que de bonnes. Malheureusement, ces bons mois (probablement des années) où vous avez mangé ce que vous vouliez ne peuvent être inversés en quelques semaines.
Ne soyez pas si dur avec vous-même. Réalisez que vous n’êtes pas en quête. Ne le faites pas paraître plus difficile que ce ne l’est réellement. Neil Armstrong était en voyage, en expédition, sur une quête. Vous êtes seulement sur un régime et un plan d’entrainement pour quelques semaines. Faites-les compter afin que vous ne deviez plus jamais tout recommencer.
Coach Eric
October 28, 2018
HIIT for BJJ
HIIT for BJJ
Improving cardio capacity for Brazilian Jiu-jitsu
Can you improve it specifically for bjj? Following one of my last post “Should you really improve your cardio for BJJ?’’, here are some options on how to up your cardio game when needed with one very effective training method, High intensity Interval training. (more…)
October 1, 2018
How to auto evaluate your health
How to auto evaluate your health
The body is a well-oiled machine. Like any machine, it has some built in warning signs but most choose to ignore them. Failing to recognize some of these little ‘’issues’’ can become bigger problems in the long run, but can also subside after a while, depending on your lifestyle obviously.
Without being to alarmist, here is the top 3 of some of the early signs that you might have to double-check some unhealthy habits or other issues. (more…)
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