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SUNDAY MOTIVATION

EXERCISE OF THE DAY

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HIIT VS STEADY STATE CARDIO 🚀

Cardio is great for calorie burning and heart health. So, even if you don’t need to lose weight, you should try to do a little cardio each day. 

If you’ve reluctantly agreed to cardio, fantastic! But which kind should you choose?

As with everything in fitness (and life), the answer comes down to the individual. However, I’ve outlined below to help you choose.

Fat Loss: Tie

HIIT burns more calories per unit of time because it’s…high intensity. However, if you equate the total calories burned, both cardio formats can produce similar fat loss.

Time: HIIT

While HIIT and steady state can produce the same calorie burn, one can do it in a fraction of the time. A 15-20 minute HIIT session can burn the same calories as a 45-60 minute steady-state cardio session. So, if you’re strapped for time, steady-state cardio can be your best option.

Difficulty/Recovery: Steady State

HIIT is very taxing on the body, requiring more energy and recovery than steady-state cardio. It can impede lifts, particularly during a cut. Interestingly, studies have shown that people get tired of HIIT and enjoy it less than steady-state cardio.

What should you do?

It’s utterly dependent on your goals. If you are short on time or like the challenge and excitement of HIIT, go for it!

However, steady state cardio is a great alternative if you struggle to recover from heavy lifting sessions or want a more relaxing cardio session.

Simply put, the best option is the one you enjoy and can do consistently.

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EASY TO GRAB PROTEIN FOODS 🌯

Protein is the king of the muscle-building nutrients.

Unfortunately, it’s much easier to get carbs and fats than clean, high-quality protein, especially if you’re on the go.

That’s why I’ve written out my top protein-to-go foods.

1. Protein Shakes. These can contain 20-30 grams of high-quality protein, are delicious, easy to transport, and very low in carbs and fats.

2. Protein Bars. These can be 20-30 grams of protein, but different brands may have higher carb and fat content. Look for protein bars with 20+ grams of protein and less than 250 calories.

3. Hard-boiled eggs. Cook these at home and take them with you. You can easily remove the shell and inner yolk, leaving you with only the high-protein egg whites. Add some salt to make them even tastier.

4. Low-fat String Cheese. This is easy to carry and packs 5 grams of protein for less than 50 calories. Grab a few to help increase your protein intake.

5. Beef, Turkey, and Chicken Jerky. Plenty of jerky options are available. Choose the flavors you like, but try not to overly rely on them due to their higher sodium content.

6. Edamame. You can steam edamame or pick up a bag of roasted edamame beans for high protein, fiber, and relatively low calories.

7. Tuna Packets. Tuna pouches can be carried easily, don’t require refrigeration, and pack 17 grams of protein per 70 calories!

8. Greek Yogurt. Greek yogurt is easily transported and has 12-15 grams of protein per serving. Just remember a spoon!

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MUSCLES DON’T MEAN A DAMN THING 🥴

Muscles don’t mean a damn thing if you treat people like this. You give bodybuilders a bad name. - Watch Now

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Remember, even if you can’t do big things, you can still be great at the small things and make a difference!

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BOOM 👊 - Joey Swoll