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.

If you are interested in the topics check out my youtube channel I will be posting monday, Wednesday, and friday every view helps and a sub would be awesome thanks! My youtube channel