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.

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.