To the untrained eye, Olympic lifts look easy, until they try it. They think that lifting the bar over head is as simple as grabbing it and throwing it to the ceiling. I’ve had the chance of training and watching Pierre Roy coach, one of the best Olympic coach on this side of the globe, and although he seems to break it down so simply, it could take up to a few months until you master the basics… of the basics. (more…)
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.
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…)
Comment évaluer votre propre santé
Le corps est une machine bien huilée. Comme toute machine, il existe des avertissements intégrés, mais la plupart choisissent de les ignorer. Ne pas reconnaître certains de ces petits symptômes peut devenir un problème plus important à long terme, mais pourraient s’apaiser après un certain temps, en fonction de votre style de vie. (more…)
Comment faire votre propre plan nutritionnel
Il est extrêmement facile de se perdre lorsque nous recherchons de l’information sur Internet. Si vous cherchez une étude qui prouve le pour et le contre d’un type de diète, vous la trouverez assurément. Par contre, le mieux sera de vous lancer dans ce nouveau type d’alimentation, car le mieux est toujours de commencer par un commencement.
Pour ceux qui ne peuvent se payer un entraineur/nutritionniste, je vais essayer de vous donnez les meilleurs outils pour vous bâtir un plan qui vous permettra de bien cibler vos objectifs, établir votre plan d’action et, finalement, le mettre à exécution. (more…)
Entrainement des jambes, assez fort pour lui, mais conçu pour elle.
Vous voulez passer aux choses sérieuses? Voici un petit programme de jambes très simple qui vous donnera un max de résultats.
A1 Barbell back squats
10 sec repos
A2 Barbell hack squat
10 sec de repos
A3 sissy squats
repos 120 secondes
4 séries de A1 à A3
B1 Barbell good morning
repos 10 secondes
B2 Lying leg curl
repos 10 secondes
A3 Glute ham raise
Repos 120 secondes
4 séries de B1 à B3
A1 Barbell back squats, 10 reps, tempo 4010, 10 secondes repos, passez à A2
A2 Barbell hack squats, 10 reps, tempo 4010, 10 secondes de repos, passez à A3
A3 Sissy squats, 10 reps, tempo 2020, 120 secondes de repos (vous pouvez remplacer par un leg extension si trop difficile)
B1 Barbell good morning, 10 reps, tempo 4010, 10 secondes de repos, passez à B2
B2 Lying leg curl, 10 reps, tempo 4010, 10 secondes de repos, passez à B3
B3 Glute ham raise, 10 reps, tempo 2020, repos 120 secondes
Mademoiselles, n’oubliez pas que pour avoir des résultats, il faut de la résistance. Alors, si vous êtes de celles qui croient que lorsque vous prenez plus de poids, vous deviendrez comme ceci…
Continuez de prendre vos entraînement dans le Châtelaine…
Which reality will you choose? What you want to believe or the truth?
Since the social media happening, most people post their great accomplishments and most perfect moments. Unfortunately, people like to compare themselves, although they admit it and say that they don’t care and it’s just for fun, it’s not. All you need to confirm this fact is to open an instagram session and #fitnessmotivation you will get caught up quickly by the fact that it’s easy to be overly motivated with these kind of shapes and ‘’memes’’. Don’t get me wrong, I am in no way down playing those who can achieve these types of physiques as I actually admire them and all the discipline that comes with it.
Now let’s tell it like it is. We often (well, most of us) have to tell new clients what they should hear, read the complete opposite of what they want to hear. Unfortunately, only a small percentage of them will actually understand and go on with the program.
Let’s go back to the ‘what they don’t want to hear’ part. Only a few of the few have actually said that they actually eat garbage. No one ever came in the office vulnerable and started telling me all their possible weaknesses. Rarely have I heard someone tell me they need help, they actually say that they know what to do, but still fail. No one wants to say or show weaknesses, it is human nature, the art of war, never show vulnerabilities. We all know them, very well, but society has made it impossible for someone to show them, or we may look like a failure.
We must never forget that you are only as strong as your weakest link. The biggest mistake one can make is to always focus and work on their strongest skills. I am not saying that you have to share it with everyone, but be realistic and aim for constant progress with a realistic and ‘personal approach’. It’s ok to get the help of professionals like trainers and coaches, who know a thing or two about achieving realistic goals, your own goals, not those based on someone else’s shape or ideal. Fix ideal goals for YOUR body and YOUR lifestyle.
We know exactly what most want since we, trainers, were there at one point in time. We all had the same thoughts and abnegations, rejecting the facts. What we had to give up in order to be what we wanted to be. Some did, others are still trying, and we are talking about trainers here.
As soon as we start talking about what needs to be done, the reality of it all, eyes begin rolling and all kinds of excuses start to show up.
As soon as they start losing excuses, they start finding their results.
Everybody wants a great ass and abs to show off, but do you have what it takes to be in the few who can actually make it happen?
Now, once the contract is signed and sessions are well underway, the honeymoon sessions are fading away. Results are starting to slow down and it is getting harder and harder to see constant progression. Special occasions seem to pop up and test your ability to ‘’stay clean’’. The fact of the matter is this; you are not getting weaker but your motivation is. The workouts are getting harder and it may also be the fact that you have let go a little on the nutrition side of things. Would I do my job as a trainer to give you easier workouts as the weeks go by? Not at all! Is it what you were expecting? Not at all! People seem to think that it will keep getting easier and it is a big mistake. If you grab your ass at the gym it will. If you never change your programs it sure will. Change is never easy, but it will get you where you aim to be.
You can watch all the inspirational videos or motivation pictures out there, but let me remind you one thing, those very people you see in them went through the same hardships, had all the same excuses, and most are still struggling to stay in shape year round. They should also post the reality behind these posts and pictures and the hustle they went through. The perfect pose, the months dieting, the perfect lighting (or filter), it’s always more than just a simple quick snap. Some of them do and I salute them.
With that being said, that’s reality for me right there.
Ce petit article ne sera pas trop compliqué. Il s’agit de méthodes données en rafale et faciles à afficher sur votre réfrigérateur. Si vous avez besoin de preuves scientifiques pour valider mes suggestions, faites vos propres recherches, comme je le fais régulièrement. Mon but pour ce blog est qu’il soit pratique et non pas une recherche scientifique. Amusez-vous bien et appliquez ce que vous jugez le plus important pour votre situation et vos besoins.