Sebastien Kamel Personal Trainer

Sundays are for meal prep⛽️
Take care of your body, it’s the only place you have to live✌🏽

Efficiency is often found in simplicity 🧠 ⁣
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There tends to be over complication when it comes to training nowadays. This leads to injury risk, plateauing or never adequately progressing. Here’s five mistakes that are most often made in the weight room⬇️⁣
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1️⃣ 𝐂𝐨𝐦𝐩𝐞𝐧𝐬𝐚𝐭𝐞 𝐭𝐡𝐞 𝐞𝐱𝐞𝐜𝐮𝐭𝐢𝐨𝐧 𝐚𝐧𝐝 𝐫𝐚𝐧𝐠𝐞 𝐨𝐟 𝐦𝐨𝐭𝐢𝐨𝐧 𝐨𝐟 𝐭𝐡𝐞 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐟𝐨𝐫 𝐡𝐞𝐚𝐯𝐢𝐞𝐫 𝐰𝐞𝐢𝐠𝐡𝐭. Don’t confuse heavier weights for more intensity. This will only lead to poor muscle recruitment and potential injury. Learn to execute perfect ex*****on while keeping intensity high.⁣
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2️⃣ 𝐃𝐨𝐢𝐧𝐠 𝐦𝐨𝐫𝐞 𝐭𝐡𝐞𝐧 𝐰𝐡𝐚𝐭’𝐬 𝐨𝐧 𝐭𝐡𝐞 𝐩𝐫𝐨𝐠𝐫𝐚𝐦. If you are training at 100% of your capabilities and putting all the efforts you have in the tank, there shouldn’t be place for more. This will lead to hinder your recovery and once again potentially cause injuries. ⁣
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3️⃣ 𝐀𝐥𝐰𝐚𝐲𝐬 𝐢𝐧𝐜𝐨𝐫𝐩𝐨𝐫𝐚𝐭𝐢𝐧𝐠 𝐮𝐧𝐧𝐞𝐜𝐞𝐬𝐬𝐚𝐫𝐲 𝐚𝐝𝐯𝐚𝐧𝐜𝐞𝐝 𝐭𝐞𝐜𝐡𝐧𝐢𝐪𝐮𝐞𝐬. (super sets, giant sets, tri sets) Keep it simple stupid. Many incorporate advanced techniques before mastering the basics of training. It won’t have you progress any faster, on the contrary.⁣
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4️⃣ 𝐍𝐨𝐭 𝐟𝐨𝐥𝐥𝐨𝐰𝐢𝐧𝐠 𝐚 𝐩𝐥𝐚𝐧, 𝐠𝐨𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐟𝐥𝐨𝐰 𝐚𝐧𝐝 𝐧𝐨𝐭 𝐭𝐫𝐚𝐜𝐤𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬. Only so much can be achieved by having such approach. Whether you are using tools such as 1RM (1 rep max) RPE (rate of perceived exertion) RIR (reps in reserve) or simply PR (personal record), your volume and frequency should always be monitored in order to consistently progress. ⁣
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5️⃣ 𝐋𝐚𝐬𝐭 𝐛𝐮𝐭 𝐧𝐨𝐭 𝐥𝐞𝐚𝐬𝐭, 𝐟𝐨𝐥𝐥𝐨𝐰𝐢𝐧𝐠 𝐲𝐨𝐮𝐫 𝐟𝐚𝐯𝐨𝐮𝐫𝐢𝐭𝐞 𝐚𝐭𝐡𝐥𝐞𝐭𝐞’𝐬, 𝐛𝐨𝐝𝐲𝐛𝐮𝐢𝐥𝐝𝐞𝐫 𝐨𝐫 𝐢𝐧𝐟𝐥𝐮𝐞𝐧𝐜𝐞𝐫’𝐬 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐩𝐫𝐨𝐠𝐫𝐚𝐦. Not everybody responds to a program the same way, so many factors come into play from experience in the gym, morphology, biomechanics but most importantly personal goals. You won’t achieve their results by doing their program. Anyone can find a good, intense or cool program online but that program won’t be tailored to you. That’s when the importance of personalized training comes into play.

For decades now, carbohydrates have been demonized as public enemy number one in the world of health and fitness whereas low/no carb diets have been labeled as the miracle cure for fat loss 🪄

First and foremost, carbs, which are stored in the liver and muscles, are known to be the macronutrient supplying us energy⛽️Following a meal, we store energy, mainly glucose in the form of glycogen. Which is why you often hear of athletes and everyday people consuming carbohydrates combined with a protein source before a workout. Post workout, carbs are consumed in order to replenish these energy levels which were depleted during your activity. Secondly, carbs help us maintain good intestinal health, general immunity and are crucial to the structure and functions of our cells, tissue and organs🧬

Sadly, when carbs are brought up to the general population, the foods that often come to mind are pastries🍰pizza🍕poor quality breads🥪pasta🍝etc.. When we speak about protein however, nobody thinks about hotdogs, cold cuts and mechanically processed meats such as fast foods. What do all these items have in common? They are processed‼️Would you believe me if I told you carbs don’t necessarily make you gain body fat⁉️It all comes down to the quality of nutrients you are consuming as well as the caloric intake which should be totally individual to one’s goals. There is of course a downfall in consuming to much carbs. Your body will convert the excess consumption in fat which can lead to type II diabetes and metabolic syndrome. However it’s not a reason to completely rule them out of your diet thinking this is the miracle cure to fat loss. You can still lose body fat eating carbs just like you can gain barely eating any. This is why the total caloric intake and form of foods play a crucial role in a person’s body composition amongst other factors. An individual can easily consume a majority of carbs in their diet and be in optimal health. It always comes down to the quality of nutrients you are providing your body. Eat real food and read labels. Feel free to DM me for any questions and good quality source of carbs (good pastas and breads exist😉)

You truly are what you eat💪🏽

This may sound surprising but when we look into the general population’s nutritional habits, whether the goal is to lose body fat, increase muscle mass or simply maintain a current physique, there’s often a lack of sufficient and quality protein intake🍗

Protein intake goes far beyond simply building muscle in the gym.. Amongst several other roles, protein’s main function is to build, repair and maintain your body’s cells and tissues. Aside from water, protein is the body's second most abundant substance and is essential for the proper functioning of our entire body. Hormones, enzymes, skin, hair, nails, bones, and connective tissue are all constructed from protein‼️

Contrary to carbs or dietary fats, protein cannot be stored in the body. Therefore it’s important to have a consistent and adequate consumption throughout your day in every meal or snack no matter what your objective is. Protein deficiency could lead to a loss of muscle mass, lethargy and weakened ability to fight traumas and infections. Adequate protein intake goes far beyond simply building muscle mass, it is crucial to the proper functioning of our bodies 🧬