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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