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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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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