The secrets to increase your energy level very fast (1st part)

When I say the word “energy”, what comes to mind? How can I increase my energy level? The main objective of the majority of the people that come see me is to increase their energy level, but they don’t know how to go about doing that.

I am not only talking about my clients in there forties or fifties, more and more, young adults in their early twenties come and see me for that problem. I think it’s the world up side down, I am only 27 years old but I can tell you that when I was 20 years old my energy level was extremely high. What happened in the past seven years? We must ask ourselves serious questions regarding that situation. In the following column I will discuss the number one cause of this epidemic.

In my opinion, this easily explicable issue is caused by the following 5 reasons:

1)   A nutrition low in vitamins and minerals

2)   A lack of physical activity or over training

3)   A bad posture and a weak muscular efficiency

4)   Environmental toxins

5)   Lack of sleep

1-    A nutrition low in vitamins and minerals

Most people mainly consume complex carbohydrates such as bread, cereals, pasta, muffins, bars, etc…In the long run, these foods are low energy. In the short-term, they provide you with a certain level of energy, but depending on your genetics to metabolize these foods, the opposite effect could happen, meaning that your body will need to spend a lot of energy to absorb them. Approximately 75% of the population have trouble metabolizing insulin, which is the hormone released by the pancreas when the body ingest carbohydrates.

Not only does it decrease your energy level, but this food group is also very low in vitamins and minerals, which are essential to maintain de equilibrium of your physiological systems (digestive system, nervous system, etc). From now on, you should always ask yourself if the food you are about to put in your mouth is high or low in long-term energy.  Certain people claim that they need carbohydrates in order to have energy, but the reality is that they are so used to consuming those foods that when that person stops eating them, their body ask for them because it is the only source of fuel that the body knows how to use. If your body fat is not below 10% for a man and 12% for a woman, your body does not really need carbohydrates in order for you to have energy.

JFT INTL solution:

A balanced nutrition include proteins, good fats, and carbohydrates low in sugar, which will not cause a sudden lost of energy. On the contrary, your level of energy will increase and any aches and pains will decrease. Fats are essential for your brain and should not be eliminated completely from your diet. Implementing a sufficient amount of protein is imperative if your want to maintain your muscle mass, have a good liver function, and healthy organs (which are also muscles). I recommend 1g of protein per pound of weight for active person and 0.7g for someone who does not train.

Don’t forget that only 25% of the population is able to properly metabolize carbohydrates. How do you know what is your genetic?

Jean-François Thibault

Take action now!

Make an appointment for a nutritional consultation that includes an evaluation of your hormonal level. Charles Poliquin has developed a system, Bio-Signature, which allows me to evaluate if you are genetically predisposed to metabolize carbohydrates properly or not.

Call now if you want to improve your energy level quickly. Take action now!

Call us at 514-223-6060 or e-mail us marie@jftintl.com

Speed-up your metabolism

Aging is one of the biggest concerns in the 21th century. Everybody wants to feel younger and look good, but as you age your metabolism slows down. Depending of your activity level and the way you eat and the supplements you take, you can reverse the aging process.  In this article I will address the training aspect; more specifically, what type of training is best to increase your metabolism. These are the two best ways to speed up your “machine”:

1-    45 to 60 minutes of weight training 3 times a week using short rest intervals, 30 to 60 seconds rest, between sets.  According to your level and your weaknesses, use from 4 to 10 exercises per workout and do 8 to 15 repetitions per set. This way, you will increase the stimulation of human growth hormone which is essential to the speed up metabolism.

Example:

A1 Front step-up                                                   4x 12-15     2010          60s

A2 Wide pronated grip lat pulldown             4x 10-12    3110           60s

B1 Lying leg curl                                                    4x 8-10      4010           60s

B2 45 degrees Incline DB press                       4x 8-10       4010          60s

B3 Standing close grip BB Curl                         4x 10-12    4010          60s

B4 Lying DB triceps extension                         4x 10-12    4010          60s

2-    45 to 60 minutes of aerobic exercise 3 times a week. Do interval workouts to increase the hormonal response and enhance fat loss. For example if your exercise is biking, warm-up for 5 minutes then do 4 sets of intervals going from 85%-90% of your maximum effort for 30 seconds then do an active rest for 4 minutes, followed by the next set. After you have completed 4 sets, take 5 minutes to cool down at a slow pace. Finish your workout with 5 to 10 minutes of stretching.  You can apply this method to any aerobic exercise.

If you commit yourself to this kind of training you will increase your metabolism and prevent the aging process while maintaining both a healthy heart and muscles. You must see training as a maintenance activity that must be done to keep your body and mind at optimal performance. It’s just like doing maintenance on your car, if you don’t do it something will breakdown. You can prevent most diseases; it’s all in your hands. Start winning!

JEAN-FRANCOIS THIBAULT

Actions for immediate success:

1-    Hire a professional coach at JFT INTL center

2-    Forward this article to a friend

3-    Take action today, go train!

Live a unique experience at JFT INTL

The team of JFT INTL personal training center and rehabilitation clinic offers you a unique and memorable personal training experience. Each member of the team is there to listen to your needs.

Here’s 10 advantages to visit us :

1-    Memorable service adapted to each customers

2-    Personalized personal training program

3-    Fast and long lasting results

4-    Extremely qualified trainer with athletic experience

5-    Possibility of reserving your favorite personal training hours

6-    Free reserved parking

7-    All inclusive formulas : Towels, ionized water, soap and shampoo

8-    Post workout shake included after each training session

9-    A max of 5 persons on the training floor at the same time

10- The only one stop shop for you needs in : personal training, nutrition, natural supplement, réhabilitation and soft tissues therapy.

We have a lot of custom equipement to increase the efficiency of your personal training program

Equipement unique to JFT INTL training center

1-    Fat grip dumbbells with plates on bearing

Benefit :

-       Increase the muscle recruitment of the stabilizer of the elbow, wrist and shoulder joint

-       The plates on bearing reduce the tension on the joint. It’s a must in rehabilitation program

2- Bench flat-incline with 14 adjustment

Benefit :

-       Allow to train different muscle group more precisely

3- Fat bar 2’’ and 3’’

Benefit :

Essential to rapid gain in strength and muscle mass for High level athletes who practice sport like : Hockey, Football, Baseball, Mix martial arts, Judo, Karate, BodyBuilding and much more.

4- Olympic WeightLifting Double Platform

Benefit :

- Allows 2 persons to train at the same time

Charles Poliquin, most respected fitness autorithy, tell you why JFT INTL is the best!

Charles Poliquin is the Strength and conditioning coach who has provided more results than every other coach in the world by helping dozens of athletes getting Olympic medals. Also, he’s one of my biggest influences in strength and conditioning. Watch what is gotten to say about my services!

Summer nutritional tips

What could be better than having the summer right around the corner? The warm weather, the sun shining, the patios booming and the BBQs sizzling! There is a downside to all this fun time though… Our choice of food. Do we take the time to eat properly and healthy? Not always and that’s why we can help you make better choices.

Here are some tips for you to follow so you avoid gaining 10 lbs over the summer.

PATIOS AND COCKTAIL PARTIES:

Summertime is often the occasion to meet up with our friends for a refreshing drink on a patio. But do we know what are the healthiest choices to make? Here are some practical ideas in order to combine health and fun.  First of all, you need to know that alcohol = sugar!! Alcohol contains an energetic density of 7 kcal/g once ingested, that’s almost equivalent to the energetic density of a lipid, which is 9kcal/g.

The problem is that alcohol can be unconsciously ingested in large quantity. A glass of beer can contain about 200 kcal. And usually, people will rarely stop after drinking only one drink!! Therefore, we need to choose lower calorie content drinks, like wine or clear alcohol,  for example vodka or tequila.

Also, it’s important to avoid sugary juices, colas or energy drinks which contain a lot of sugar and are harmful for your health. It’s better to choose tonic or tomato juice because they contain less sugar, therefore are lower calories!

It’s also recommended to avoid exotic cocktails like daiquiris or margaritas. If you have a craving for exotism, go for a mojito and specify to add less sugar. For beer fanatics, several popular brands carry low calorie beers, that way you can still enjoy the taste of beer without the usual calorie content.

If someone offers you a nice glass of Sangria, go ahead, but accept only one!

BBQs:

If the Happy Hour on the patio is followed by an invitation to a BBQ afterwards, make the right choice! We suggest that you choose hamburgers because it’s more nutritious.

The meat patties are rich in protein and you can add as many vegetables as you want. Avoid to smother the meat in mayonnaise. Choose mustard instead, it contains no calories.

If the menu is a bit more elaborate and you can choose a brochette, jump on the opportunity! Grilled meat is excellent for you and is also filling, you won’t constantly need to grab chips from the side bowl next to you.

Always fill your plate with as many vegetables as possible, and eat them raw preferably, without the dip please! Vegetable dip is often made with mayonnaise, sour cream or 35% cream, these ingredients are all rich in saturated fat.

If you’re hosting, don’t hesitate to offer humus with the vegetables because humus is a dip that is low in fat and very rich in vegetable protein. It is made of chickpeas, a leguminous plant very good for your health.

Avoid rice and potatoes, they are rich in glucide, therefore high in calories. These foods, called starchy foods, will quickly fill your stomach and will give you the impression that you had enough to eat. But on the contraire, soon after the meal, your stomach will feel empty and you will have the reflex of snacking some more.

Glucides are digested quickly in order to give your body the glucose it needs to perform all its metabolic activities. Even if the body is resting, the glucose still stock in glycogen and stay in the layers of your skin. This is the last thing we want, right? To avoid all that, stay away from those salivating starchy foods!

We wish you a wonderful summer filled with fun and remember, moderation always tastes better!

Jean-François Thibault