I was talking skateboarding with my little brother the other day.

He mentioned he learned the ollie in a day.

It took me like a year to do this.

I watched endless videos.

Read article after article.

I loved skateboarding.

It was my life.

But, I was never that good.

Friends who barely skated could bust out double kickflips just for fun.

Skating was not only my first introduction to physical fitness. As before I only ever played video games for fun .

And the only physical thing I ever did was yard work and chores my Dad made me do.

But, it taught me some times ,your not going be good at things and if you want to improve you’ll have to work hard and long.

You might have to work harder, longer than others.

I had to learn to be ok.

You see many people see others, who they feel can lose weight easier or build muscle faster.

They focus too much energy on that, instead of their mindset,  habits, and consistency.

The truth it really doesn’t matter, if it comes easier to them.

It’s about you, it doesn’t change what you have to do, at the end of the day.

It’s just a waste of energy. You could be using it to grow and improve.

If you really want to achieve that goal of yours.

You have to do the work required.

Focus on you.

#1 tempo intervals

How?

• 10s 70% speed or effort
• Active recovery for 40-60s
• 15-30 minutes
• Can be done 2-4x a week.

Why?

It builds aerobic fitness without doing the same thing over and over.

Also, a recovery workout, to boost recovery in between hard workouts.

#2 Walking

How ?

• Put one foot in front of the other
• 10 minutes +
• Can be done daily.

Why?

The only form of cardio that won’t stress the body.

It’s available to almost anyone.

It is a good way to burn calories without increasing hunger.

Won’t beat up your joints.

#3 HIT

How?

• Go all out for 10-30s
• Recover 60- 120s or until your HR gets to around 130.
• Use exercise you can do fast and explosive but won’t beat your joints up.
• 10-20 minutes
• 1 maybe 2x week.

A little goes a long way with this one.

Why?

Increases power

Can temporarily boost your metabolism

Increase recovery ability

It’s fun

What is your favorite form of cardio?

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I’m Bobby, today I’m going to go over the best weight loss food

At the end of the day, it’s all about eating less.

But, like most things, there is more to it than that.

It’s hard to eat less when you’re always hungry.

This is where the food type comes into play.

The best weight loss food

It’s hard to cut calories if you’re eating a bunch of junk. Junk food makes us hungrier and eats up our calories fast.

What makes eating less easier, is when we eat the best weight loss food

Is to get your protein up. Shooting for at least .7g per pound of body weight of protein or higher.

Here is why protein is one of the better choices when your trying to lose weight.

This helps us control our blood sugar and fills us up.

If you’re struggling to lose weight try upping your protein for a couple of weeks and see if it helps.

Here are some protein-dense food

• chicken
• lean beef
• eggs
• greek yogurt
• protein drinks
• seafood
• pork

If you are looking for better weight loss, combine eating more protein with weight lifting, if you want a free workout go here

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