Long cardio vs HIIT

The type of cardio you do will determine how your body is shaped. If you plan on being thin and slim then running for an hour is probably your best bet. If you want to have a bit more definition around your muscles and body, then quick Cardio aka HIIT (High intensity Interval Training is the best bet for you. Now cardio is cardio no matter what you are doing if you are consistent with it will for sure help you lose weight. BUT if you trying to get that sexy beach body with definition short burst of cardio or High Intensity interval training is your best bet starting off. As you continue in your physical fitness journey you can begin to tweak your routine.

New runners or people starting off with cardio can experience shin splints. The best way to avoid this injury is ensuring that you have adequate running shoes and cushion for your feet. It is a prevention method. and if you are a constant running every couple of months of wear and tear you need to replace. Best practice is to have about 3 shoes you can alternate through when working out. This will allow you to pretty much use the same 3 all year and maybe more. Now that you have your shoes you can get to on your runs.

If you want to do long periods of time with cardio a good warm up jog at a low pace can be used to get you started and test how your breathing, and heart rate is when under pressure. Being able to manage your breathing is an important factor to the longevity of your fitness. Cardio can be put before or after your main workout but if you are weight lifting it is best to do so after. Dwayne "The Rock" Johnson has a workout program where every day except Sunday he is running either on a treadmill or elliptical for 40 mins. Yeah, pretty intense but all things consider the guy is rock solid (pun intended).

Alternatively, most people want those quick results and so they can get beach ready. If that is what you are chasing, HIIT is your answer. The best way to describe this form of exercising is burst of energy spent on a couple different exercises it could be as simple as 30 seconds on each exercise rotating between sets of jumping jacks, pushups, lunges, high knees, and leg raises with limited rest periods in between. The options are limitless because these generally work the whole body and can be done in 10-15 mins sometimes 20-30 once you get used to the routine. The benefit is that along with Weight training it will leave you with well-defined lean shape without compromising muscle definition. I do these type of exercises twice of me and I overall have more energy and my agility is up.

Both will help you most definitely lose weight but how you lose it, will ultimately determine how you plan on moving forward. Consider what you want to look like and how you want to perform when you are deciding between the two

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Keto Diet

This low carb diet is something of a trend nowadays that supports quick weight loss. Lots of people are looking for ways to lose weight without having to stick to salads and eating rice. I started researching the Diet to see what is about. I looked at websites like EveryDay Health and Diet Doctor to get some basic information around the concept of the diet and from what I have seen it is definitely worth trying. I am going to be experimenting with it as well starting today and it seems to be in line with my current parameters of food I have been eating. I do love pasta and bread so those are the only big downers for me. And Just an FYI for anyone who hasn't looked it up already net carbs are different from regular carbs. It is essentially carbs - dietary fiber - Sugar. A good example is a 7" banana has roughly 27g of carbs 3 grams of fiber and 14 grams of sugar. The net carbs for that banana would be 10g. This is important because on this type of diet It is tracked by net carbs.

Now what is the keto diet? Well it is putting your body in a state of ketosis which The Oxford english dictionary defines as "a metabolic state characterized by raised levels of ketone bodies in the body tissues, which is typically pathological in conditions such as diabetes, or may be the consequence of a diet that is very low in carbohydrates." The benefits are definitely there and if you are looking for a diet that can be easy to manage without making too many big cuts check it out. Some foods you can eat include

• Salmon
• Dark meat chicken
• Bacon
• Eggs
• Ground beef 70/30
• gaucamole
• cabbage
• green beens 
• shrimp

All within moderation of course, but the idea is that you eat more fats to use an energy source vs the carbs. I went to chipotle today and got a bowl excluding rice and beans and I was rock solid, tasted great and I even got quaso sauce, with gaucamole. 
And it was great didn't feel like too uch of a change and it still tasted great just a slight adjustment to remove the carbs, which was corn, rice, and beans

If you are considering this Diet I say go for it and in 3 weeks I will let you know If I see a difference

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Energy for your day

The first 30 minutes of your day are essential to how your day will go. A good habit to have is hydrating within the first 30 mins of working out, as well as eating. To kick start your metabolism eating in this time period is essential as well. getting water in your body and getting food into your system is the first kickstart that you need.
If there is a set routine set for the 1st 30mins-1hour of your day, it will help give you a good start and you can cvarry that energy through th enext couple of days. Now if you don't have a set routine then whenever you do wake up make sure you have some time to fuel your body. Without the proper fuel you won't be able to have the proper energy. Caffeine helps the body get going thats why some people drink coffee. If you decide to workout in the morning it will give you enegry for the rest of your day.


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5 things to get started in fitness

Here! Start here!
What i mean is that the fact that you thought to come this far is an achievement in itself. It is amazing what the mind can do when the body is energized and healthy! So Lets take a look at what five things you want to focus on when getting started.

1. Figure out where you are
 Learning where you stand currently and what you are capable of doing will give you insight on how intense your future workout plan should or should not be. If you have a gym membership and never used a personal trainer usually if you have never used one at that gym the 1st time you go will be free. Check in with a trainer and do a physical fitness assessment to see how strong you are or areas you can improve. Or take a jog around your block and time how long you can go before you stop.

2. Find a workout plan
With the unlimited amount of information that is out there you can literally search IG or twitter for a work out routine. I used Blue star nutraceuticals 12 week plan and enjoyed it a lot. I have been considering looking at Athlean-x next though. Jeff Cavaliere is definitely one of my favorite people to follow on youtube about fitness he gives a lot of good insight and tips about what to do how to do it and how it helps you

3. Take note of how you choose the food you eat for a week
 I always suggest just tracking the calories of what you are already deciding to eat that way you can see for face value what you are currently putting into your body and then setup a plan to either gain or lose weight. Here are some formulas to calculate how many calories you should intake in a day
Lose fat: current weight in pounds *11 (kilograms *24.2)
Maintain weight: current weight in pounds * 14 (kilograms * 31)
Gain muscle: current weight in pounds *17 (kilograms *37.4)

4. Drink more water
I don't care what you are doing this is highly recommended, a good practice I learned from Jeff on Athlean- X is drink about 2 bottles of water when you first wake up in the morning to hydrate your body and kick start your muscles. This is a good practice because if the bottles are about 18-20oz to of those is around 36-40ozs and getting anywhere from a half a gallon to a gallon a day is ideal. This will give you more range to workout because your muscles need this to function at its peak.

5. Focus on yourself and find motivation
 The worst thing you can do is worry about somebody else while going through this process. Some of us feel insecure about our bodies and want to change it. Keep your end goal in your mind and visualize what you want to look like if you aren't currently there already. Mindset is half the battle, sometimes having a friend can help but never forget your why!!

Hopefully this helped and provided some insight on the next steps to take.

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Is counting calories worth it?

Counting calories is stressful. It takes the fun out of eating, and adds a layer of responsibility to stuffing my face. But there is a method behind the madness, a method I personally don't care for. This could be the reason why I have not hit my nutrition goal but that is neither here nor there. What I do know is tracking fats, protein, and carbs is very important. Finding a good balance between these 3 is definitely the most piece of information you can get well depending on what you hope to achieve. I have to told myself I will be 195 by Jan 19th and I am sticking to that as my goal. I know abs are made in the kitchen but so is spaghetti. Nevertheless I learn that on days I take a heavy carb breakfast will also be the day I have a low carb heavy protein dinner. Its all about balance. I use this chart to think of some good foods that go for each area.

You can see the Instagram page I got it from at the top right. @maxweberFit. Finding him was apart of my Instagram fitness algorithm (aka code ) I learned that the more you like and follow a certain topic the more that IG and other social media sights will show you things like that same topic in the explore page and more. I am training the site on what to show me. So I search #fitnessgoals and start liking pics. I also search #nutirion to find food ideas take head of. I am literally training my mind to think more about training my body and I eventually get more motivated about doing it. Programming myself to make a conscience effort at improving my health 1 step at a time. Over the course of 6 months I lowered my blood pressure reduced salt intake and became more healthy. I do not like counting calories but it does help to do so especially depending on your goals.

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Take Care of your body

There are many essential factors to building a better version of yourself and one of them is taking care of your health. That is what we will dive into today. In todays blog we are going to be focusing on fitness, nutrition, and mental health. They all have a huge effect on your overall energy levels and productivity. This is not the place to talk about statistics or number in regards to how everybody or the majority of people manage or do things. I do not believe that they help individuals, those numbers are good for averages and groups. 

In May of 2018 I became more critical of my health and fitness, I always thought I was fit and athletic but I was wrong. I started following fitness pages on IG and twitter, started looking up different exercise videos and even took an interest in Herbalife Nutrition. I found myself lost in so much information it was overwhelming. But I kept reading and looking and started finding some common ground among all the content. Some things I learned is that calories do matter, protein, carb and fat intake are crucial, and how I was exercising was important.

I have never been one to calorie count and even today I do not really like doing it but it was apart of the process so I caved and man was I surprised by how many calories was in a slice of pizza. So I took a different approach and signed up for Herbalife nutrition. I got a coach and they set me up and got me going. The products worked and it definitely helped but.... it was a little bit more expensive than I wanted to pay for to get results. Don't get me wrong it worked, in 2 weeks I lost about 8 lbs and 1/2 inch of my waist training 3-4 times a week on the dietary program they have but my first order was 288 and the next week it was 100. So essentially I paid $388 to lose 8 lbs, sheesh.

Used these exact products, but I can say I felt way more energized and ready to go for everything. I accomplished a lot more because I had a lot of energy and I began re drafting my business plan. So although I thought it was expensive it was worth it. So I highly recommend to everybody to find a process that works for you to enhance your energy. Lifting weights and doing High intensity interval training (HIIT) is what works best for me and 6 months later I lost about 24 lbs of fat and started toning my body. I no longer use Herbalife but I found a plan that works for me. If you want to know that plan leave a comment.

For my mental health I started trying to meditate and for someone like me who can't sit still it is still hard to do so till this day. But the mix of physical and mental care has put me in a better position to handle my emotions and the challenges life throws at me and when life seems to get hard I know it is because I have slacked on taking care of my mental health or physical. I started with this app called meditation studio. Free app that gives short and long meditation practices. I use it after I get frustrated to help level my head and worry less. Stress can be manageable and can be good for you, help you focus on what is important. It is easy to manage once you have some control over your own energy and mental well being. 

TO put all this information together it takes a self acknowledgement of where you currently stand with your health, fitness, and mental well being to begin to understand where you want to be. I know the importance each one of these play to my creative mind, and I continually improve them to help develop my creative thoughts. Your body will respond different to your thoughts if you are in a stable peaceful state of mind, rather than confused and working in a default state of mind. 

Welcome to my Blog

This blog will focus on many different topics with a center focus on well being.
We are going to tackle things like a healthy mind, a healthy body, business, banking, food, gaming, and much more. I want to thank you for coming and I promise to keep you engaged and continue to give you food for thought. Lets us be open about our opinions and feel free to share any suggestions or inputs you may have. Dialogue is highly recommend to further dig into the topics at hand.

Failure

This isn't a positive Blog post!

I can't think of a worse feeling than trying your all in something, putting hard hours and dedication into a project and at the end of all the work, you come out with the short end of the stick. That feeling of failure is frustrating and can drive a person mad. People say oh failure is a part of success and it teaches you things and this that and the third well so what. Still sucks, and yeah you are right about all those things but it still sucks. 

Can't help that feeling, just supposed to get over it somehow and move forward, well not that simple a small failure to you can be a big failure to someone else. It only seems small because the person may not be in a big position. But even people who are in big positions like CEOs of fortune 500 companies, make small mistakes and it cost them greatly. Same level of frustration, it's just a bigger ripple effect to the outside world because more eyes are on the person. 

I say this to say failing sucks and when someone fails it brings out a new side of that person. It is similar to saying everyone has a plan till they are punched in the face. Once you at that point it's the test of your stability. How you recover and what you do for yourself to make yourself happy and regain momentum, some people have a good support system and others find ways to bring their own spirits up to keep them afloat. 

Regardless of what you do in life you will end up here at the point of failing and yes it sucks. No one can honestly tell you what to do at this point. Forget all the numbers and professionals that tell you why and what to do. This is your chance to look at yourself and say why, how and what for. Look inside yourself and begin to understand yourself better. I was a stranger to my own mind until I turned 22 and that is scary. 22 years of life and I honestly didn't know much about myself internally. But lessoned learn and experience shared. I failed recently and was ready to give up but I stopped and breathed for about 12 hours. Just emptied my mind and let it refresh, to new thoughts and stronger beginnings. Usually the best way to deal with letting yourself down.