HOW TO : STAY IN SHAPE DURING THE CONFINEMENT !!!

During this period of containment, we’ll have to keep in shape for our future, and soon to be, return to the water. Olivier, web salesman at GONG, shares his knowledge of preparation and sports dietetics which he applied as a trainer of high level sportsmen.

 

Nutrition and Training

This is a very serious subject because it will help you to maintain good health, both physically and morally. I am presenting it to you a little bit like we do our technical data sheets.

Do not hesitate to ask me any questions and I will try to answer you as precisely as possible. And yes at GONG there are also specialists in preparation and sports nutrition. I open this subject which will be completed by a series of exercises and advice on the intake of protein bases and vitamin B type (B3/B6/B9 and B12). This will allow you to choose when you go shopping during your free time what is essential for your health. This may be the time to change your habits and determine your basic metabolism. Here is an average for a 35 year old man / 1.75m / 75Kg average active (at the moment): around 2100 Kcal/day.

On the same idea, if you want to lose weight it is -250 Kcal, on the contrary if you want to gain weight +250 Kcal.

Already we have to understand how the body works. I’m not going to give you a course in genetics… because I’ll loose 70% of the members on the Forum….lol, but I’m going to summarize very simply the whys and the hows of it.

The basic principle remains PROTEIN/GLUID/LIPID + % activities.

It takes all three to be healthy as well as vitamins. It is the distribution ratio that will make you fatten, stable or lose weight. To give you an image: a racing engine needs very good fuel and it will inevitably consume a little more. But it will be at the top of the performance range.

– Proteins help to maintain your muscle quality and avoid melting your muscle.

– Carbohydrates or carbohydrates allow you to bring half of the fuel to your muscles. I will make a point later on the other sugar (the famous bad second column that you find on the food inserts specified “including sugar” . You still need a little bit of it, I reassure you, just for the endorphins and the brain).

– Lipids provide energy and are carriers of fat-soluble vitamins. (A/D/E and K)

Ratio

The average recommended ratio is 35% protein, 40% carbohydrates and 25% fat.
We will then determine 3 types of morphotypes: Ectomorphic P1, Mesomorphic P2 and Endomorphic P3.

The ectomorphic type P1 : slimness
People of the ectomorphic type have fine bones, low fat and low muscle mass. (Narrow build, with a narrow shoulder and pelvis, long limbs and a triangular face).

The mesomorphic type P2 : athlete’s physique
It is naturally endowed with a large bone structure, a very low fat mass and a very good muscular mass. (broad shoulders, a square or rectangular face and large arms and legs).

The endomorphic type P3 : round physics
The bone structure is rather fine, with an average muscle mass and a slightly higher fat content (round face, short limbs, narrow and drooping shoulders but also a wide pelvis). This is the most common morphotype.

Compared to your morphotype, here is a proposed distribution:
ectomorph P1 Protein 20-30% / Carbohydrates 50-60% / Fat 20-25%.
mesomorphic P2 Protein 50-60% / Carbohydrate 40-45% / Fat 25-30%.
endomorphic P3 Protein 20-25% / Carbohydrate 20-25% / Fat 30-35%

With average activity you can go to P45%/G35%/L20%. Of course this remains an average over all 3 morphotypes with the current period.

Now, here is a point on an important part following the numerous videos of slow sugars purchases on the net: pasta.

Beware of nutritional loads of carbohydrates (therefore good fuel) without a minimum of activity during this period. You will fatten your engine. We often talk about 2500Kcal/day. Let’s be very clear, it’s enormous if you don’t have any activity (see the average I gave). Depending on the food you eat, you can go from normal to obese. Therefore, I remind you that pasta is part of the carbohydrates. (with a bit of protein anyway). It is imperative to adapt your diet to your daily program. If you eat pasta, you will have to do push-ups, burpees and work on your Abs. That’s what we use mainly in our sports. If we assume that we are stuck at home, try to vary your diet. No pasta every day!

I’m preparing a list of simple training exercises without gym equipment so that you can maintain and even improve your physique while waiting to get back in the water. Of course, I remain at your disposal for any questions or additional information, GONG is also that!

You can already start with a push up routine (if we did some every day in the army it’s because there was a reason hihi). Remember to warm up your shoulders and your body like in surfing. Stay tight while doing it.

Beginner
10/15 push ups x 5 series – 45s rest between series (morning/morning/evening) 7d/7 or 150 pumps per day.

Intermediate
20/25 push ups x 5 series – 1m rest between series (morning/morning/evening) 7d/7, i.e. 300 pumps per day.

Expert
35/45 push ups x 5 series – 1m15 rest between series (morning/noon/evening) 7d/7, i.e. 600 pumps per day.

For those of you who want to, I have a 750 push-ups day challenge.
If you fail, note your max and take it as a reference + 1 to 5 push-ups for the following days.

Thank you for your time.

Coach : Olivier, web saleman at GONG, and GONG-GALAXY.

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