Hey guys,

I have not been doing much cardio lately and I am starting to get a little bit of a belly.  The fact that NFL Sunday’s are back are not going to help my cause.  What I will attempt to do a couple times a week is High intensity interval training aka HIIT.  If you’re like me you will find running on the treadmill boring and in order for that fat to come off you have to be jogging or walking on that treadmill for at least 20 minutes.  The great thing about HIIT is that you can finish your cadrio session in 5-10 minutes.

What is HIIT

HIIT involves short busts of intense cardio and slower rest times of light cardio or walking or in my case I rest.  The example I will use is what I did in the gym today, I went on the treadmill and set a running timer for the first 5 minutes I did a brisk walk just to warm up my joints.  When minute 5 came I sprinted for 30 seconds, at the 5:30 mark I let the treadmill keep running at sprint speed but I would put my feet on the sides of the treadmill and rest for 1 minute.  My plan was to alternate sprinting for 30 seconds and rest for 1 minute for a total of 10 sprints.  I got to 6 sprints and cut it there, I felt sick to my stomach and I didn’t want to push too hard as it was my first day back doing cardio.  There are other ways of doing HIIT but this is the method I like to use.

What are my thoughts?

I think HIIT is a great way to shed fat while still maintaining muscle, I always feel spent after a HIIT session.  Sometimes when I go for 5k jogs I am still fresh at the end of the jog, I don’t feel that I expended the same amount of energy as a HIIT session.  My body reacts better when I do HIIT, I can see definition in my body much quicker with this method.  I feel my body has to be in better shape when I do HIIT as opposed to running on a treadmill which leads me to eat a better diet.  When I do HIIT, crossfit or box I always stay on a cleaner diet as I do not like feeling bogged down during a class or training session.  When I just lift weights and do regular cardio my body does not have to be in tip top shape as I can take longer rests and take it easy.  Overall I hate doing HIIT but I get great results, my problem has always been sticking with the HIIT regimen as it is very grueling and taxing.

My final thoughts are that it is a great way to get your cardio in and I do recommend it over traditional cardio on a treadmill, stair climber and eliptical.  If you are ready to make the lifestyle changes and diet changes that will compliment you for doing HIIT I say go for it.  Where I am at right now I don’t know if I would want to be training that hard and eating a super clean diet.  I’ll give it a shot and let ya’ll know if I keep up with it in the following weeks to come.

100 Pull Up Challenge

Happy Monday Yall, today my buddy Stevie asked me to do simple workout of 100 pull ups. Although it sounds simple enough it was torture, my back is feeling hella sore right now. My buddy Stevie owns his own roofing company, so he gets a workout everyday and this beast is in great shape. I’m just getting back into the swing of things so needless to say I had a harder time.

We decided to take advantage of the last little bit of summer weather that we are going to have before it gets cold and do the challenge at a park.  The monkey bars we used are thicker and harder to grip than your conventional pull up bars which means it was tougher to do the pull ups and works more on your grip strength.  I think its always good to vary up the size of the bar so things don’t get boring and stale.

Stevie banged out 10 pull ups every 1 minute 30 seconds, near the end he just banged out the last few reps and finished at 14 minutes 21 seconds. I went for a more steady pace of 5 pull ups every minute. I did great until about the 14 minute mark which I struggled, my form was a bit off and I needed to rest more than a minute at that point. I ended up finishing at the 24 minute 12 second mark, I was happy with the result seeing that I haven’t done a pull up in a long time. I do have to mention that these are strict pull ups with no kipping, which means I did not use any momentum to help me get my chin over the bar. We would lock out at the bottom and make sure our chin was over the bar on the way up on each rep.

After the challenge we went to go fuel up on Kentucky Fried Chicken, we got a bucket of 15 and I had 5 pieces. There were probably many other choices that would have been better but I didn’t care. I earned that juicy fried goodness which is protein packed I might add.  My lats are so sore right now, its time to jump into an epsom salt bath and help relax those muscles. I have a strange feeling that I am going to be pretty sore for the next few days. I don’t think I will be writing about the gym for the next few days!

I implore any of you reading this post to try the 100 pull up challenge and let me know how you found it and post your times people. Don’t be ashamed of whatever your time is, I remember the first time I did this challenge it was about 4 years ago and i think my time was in the 30-40 minute mark. The challenge is very much a mental game as it is physical.

Disclaimer: Please please please, stretch before jumping into the pull ups.

Smoothie Diet

Hey Guys,

Over the years there has been a craze with people talking about smoothies on the internet and many more smoothie shops have been opening up all around my area.  There was a time where I was heavily into the smoothie diet.  I didn’t really treat it as a diet but I would probably have 1 to 2 a day, this was about 2 years ago.  I was not too adventurous on what I would put in my smoothies and it always seemed to have the same fruits and vegetables.  I really never varied the flavors but I was fine with that and it worked for me.

When I was drinking the smoothies a couple times a day I would use my nutribullet.  It was convenient, quick and the cleanup with a nutribullet was easy but it did break down on me.  I think I had it for about 6 months and something went wrong in the base of the machine and it stopped working.  Although this was a pain when I did let nutribullet know what had happened they sent me a new base and told me to keep the old one.  I guess I was still under their warranty.  Good work nutribullet for not making me jump hoops for a replacement.

Back to the smoothies, I would usually have 1 every morning and sometimes if I would go home for lunch I would have another one.  My smoothies would always have spinach or a leafy green, celery, and cucumber.  The fruits I would vary with blueberries, banana’s, pears, and apples, sometimes I would put a little bit of each or just 2 of the 4 fruits listed.  I would always try and put a banana so it would have a more creamy texture.  Sometimes I would use avacado but only half because a full one would make it too creamy.  For the liquid I would use either water, coconut water, coconut milk or almond milk.  There was never a rhyme or reason to my choices, it was usually what was readily available.  I would say almond milk was my favorite because it added a nutty taste.  If I had flax or chia I would throw it in for fiber.

My thoughts on Smoothies?

Smoothies are a very fast and convenient way to get in your fruits and vegtables, I could whip one up in a matter of minutes and chug it at home before I step out the door or I would bring it with me on my ride to work.  I always chugged.  The smoothie would usually keep me full for 2-3 hours and I felt energized.  I am a big coffee junkie but when I went on the smoothie diet I felt I did not depend on caffeine like I usually do., that was a huge plus in my books.  Feeling energized with no stimulant.  Not only did I have more energy but it also helped my insides feel good, I felt cleaner and lighter.  I don’t really know why I stopped drinking smoothies daily but after writing this I think I may just have to start up again.  Only downside I can think of is that you are not chewing or digesting solid food which I think does hinder your digestive system (don’t quote me on this).

I want you guys to let me know your smoothies stories and if you are just trying it out for the first time, give it a month and let me know your thoughts and if it had a positive or negative impact on your overall health.

First Day Back at the Gym

Hey Ya’ll,

I thought I would take a break from internet facts and just let ya’ll know how my first day back at the gym went.  I been off for about 3 months due to being lazy, I went to the gym during my lunch hour and paid up front for 6 months!  I was amped and ready to give my hard earned money away because I’m planning on going beast mode!  After work I entered the 24 hour snap fitness, still looks the same as 3 months ago.  Today I felt like doing legs, went in and did a 10 minute stretch session, for all of you just starting to work out or even for you pro’s it is super important to stretch before a workout, trust me you will save yourself from a lot of pain and unnecessary injuries.

After stretching I hit the squat rack and did 1 set of 10 with no weight on the bar, just getting into the groove and letting my body get use to the squatting motion.  I then did 1 set of 95lbs for 10, 1 set of 145lbs for 9, 1 set of 165lbs for 7 and ended up with 5 sets of 185lb for 5.  I think I bit off a little more than I can chew.  I’m a skinny dude who weights 140 and although 185 isn’t a lot, I’m feeling it in my quads right now.  I know for the next 2 days I will be walking funny.

After the squats I also did some light leg curls and ended off my debut with some standing calf raises with bodyweight.  After the workout I stretched for another 5 minutes, probably should have stretched a bit longer but I was way too hungry!

Wish my legs luck for the next couple of days, I’m hoping they can carry me back to the gym tomorrow for a grueling back workout I have in mind.

Paleo Diet

Hey guys,

Today I will be writing about the Paleo diet, very popular diet in the crossfit community.

What is the Paelo Diet?

As taken from Google “a diet based on the types of foods presumed to have been eaten by early humans, consisting chiefly of meat, fish, vegetables, and fruit, and excluding dairy or grain products and processed food.”

This diet is sometimes also called the caveman diet although depending on who you speak with there are also differences between the 2 diets.  The way I see it is both diets are like how the cavemen would have eaten years ago.  They had no processed foods and would eat a healthy whole foods diet, meat, veggies, nuts.  They would have to forage or hunt their food, they did not have the luxury of going to the supermarket and picking up pop tarts or cookies.

My take on the diet?

My little review is to be taken with a grain of salt as I didn’t follow the diet to a tee.  I would eat meat, fish, vegetables, fruit, nuts and I would add in brown rice.  The brown rice is on their no-no list. There were only so many sweet potatoes I could eat before I needed a different type of starch.  When I was on this diet I was working out about 5 times  a week and I was going hard each workout.  The meats I would eat were sometimes drenched in sauce, sometimes even a creamy sauce that had some dairy in it, someone that is a hardcore paleo gal would look down on my meals.  I found what worked for me and I was ok with a bit of dairy or a little bit of grains from time to time.  The diet calls for more fruits and vegetables than meat but I was hovering around 50/50.

My body responded will to my hybrid paleo diet.  My sleep was good and my cardio went up, I was getting pretty lean and my arms were looking very vascular… I was looking good.  I was very strict of not eating processed foods, or sugary pops.  Discipline played a big part on my body composition, when others are eating donuts with their coffee, I would pass.  When my friends would go out for pizza after a night of drinking I would pass.  I did indulge in alcohol from time to time (everything in moderation).

I started the paleo diet a few years ago and although I am not as hardcore I still am very conscious of what I eat, I have reintroduced white rice and dairy into my diet but very rarely.  I drink pop maybe a few times a year.  I still feel good but definitely not as good as when I was off white rice, pasta’s etc.  I have not been that active in the gym so I can slack a little more on my diet, when I go back hard in the gym and need my cardio to be in tip top shape I will go back to following the diet more closely.

I challenge you guys and gals to try the paleo diet for at least one month and see how your body responds.  For all you athletes out there, I think it will bring your game to the next level.  Please keep in mind that before your workouts I highly encourage you carb up on fruits or sweet potatoes as you will need some fuel to burn.

And as always, Keep it classy.


Intermittent Fasting

Howdy Friends,

I thought I would kick off the new blog with a diet that I have a love/hate relationship with, Intermittent fasting.  I have tried this diet a few times, I have to say if you stick with it and really follow it to a tee, it works.

What is Intermittent Fasting?

There are different ways to do intermittent fasting but I will write about the way I did it.  Intermittent fasting is when you eat all your calories for a day in a certain window.  Take for example you are on a 2000 calorie per day diet, usually you would eat a breakfast, lunch and dinner with maybe some snacking in between.  You might get up at 7:30am and eat breakfast, lunch at noon, snack at 2pm, dinner at 7pm and then some ice cream at 9pm for a night cap.  What you would do if you were intermittent fasting would be eating all those same calories that you ate from 7:30am – 9pm, but shrink the window you would consume those calories in.  I would usually go with a noon to 8pm window which is 8 hours out of the day that I should be in taking all my calories.   The bro science behind it is because you are limiting yourself to a smaller window the more time your body has to burn the calories since your insulin levels are lower.  When the body is in a fasted state it will look to eat up the fat for energy.  The reason I tried it was to see if I could get a 6 pack.  See the video below for more info on different types of IF.



My Thoughts?

The first time I tried the intermittent fasting I was already in a groove of working out hard, hitting the gym about 5 times a week and eating a well balanced diet, I think I may have been off dairy at that time.  I gave myself the 12pm -8pm eating window.  I would wake up and have a morning coffee, I took it black no cream no sugar, I forget the youtube channel that got me into it but I remember them saying that black coffee is ok as it has minimal calories.  You wan’t to stay away from anything that will spike your insulin otherwise you just killed your window.  I was also taking vitamins outside the window, not sure if it was detrimental or not but I did it anyways.  The first week or so of trying it I was really grumpy in the mornings but when my body adjusted it wasn’t all that difficult to keep up with.  About a month into it I was seeing a difference in my body I was getting more lean and the six pack would show up, in the mornings only though.  The hardest part for me was doing it on the weekends, since I like to go out with friends and eat and drink at all hours of the day.

I ended up just doing the IF(intermittent fasting) on weekdays and ate whenever I wanted on weekends, I found this to be much easier and I was happier.  After about 5 months I reverted back to my regular eating habits which was 3 smeals spread out at the traditional breakfast, lunch and dinner.  I did lose the 6 pack and gained a bit more fat, when I weight out the discipline vs the reward I would say this is a great diet for the summer if you are looking to get shredded but to stay in it year round is kinda tough.

As I mentioned above there are a few different ways of doing intermittent fasting and I wrote about the way I do it and how I reacted to it.  For more detailed information of different types of IF click here.  I hope you enjoyed and be back tomorrow for another internet fact I will be writing about.


Welcome to my blog

Welcome to my new blog where I will be blogging about internet facts that I have tried or incorporated in my life over time.  I hope you will find this blog helpful and give you some insight to some of the life facts I will be writing about.  I want to make a deal to all my readers out there that if you like the topic I am writing on that you go and implement it in your life.  Many of the facts I have tried over the years revolve around diet and health.  I am still a work in progress and am constantly tweaking.  Please be careful and keep in mind I am no doctor and these are just facts I have read on internet and tried on my own.  I look forward to showing the world an insight into my life and am excited to have you join me on my odyssey.