On the label it says 22 grams of fat..... but then under it it says 6 grams of unsaturated fats....

What are the other 11 grams of fat?

are bratwurst bad to eat along with hot dog buns when cutting and trying to keep strength?

and is it true your not suppose to eat alot of bread ? i love to eat wheat bread with eggs or turkey slices and ect....

oh yeah and

Is this a good HIIt exercise? Ive been doing these alot and I dunno if im just wasting my time or not.....

Its like you run to the middle, run back, run to the end and run back.... as fast as you can rest for a few seconds and continue... and then ill do sprints....

6g of unsaturated fats to 11g of saturated is a bad ratio.Saturated fats are the fats you get from animal products (meat, milk) as well as some vegetables. They are considered the "bad" fats but you do need a certain amount for proper metabolism and muscle growth. Unsaturated fats are the ones you get from olive oil etc and are very important for healthy skin and general well being.By the way, its the label on what? A meal replacement shake? Forgive me if I'm bering stupid if I haven't understood your question :D

Bratwurst if I'm not mistaken are very high in fat, relatively low in protein and processes like anything. Try to switch to cleaner sources like turkey, chicken, fish, lean beef steak, lean pork chop etc.

Nothing wrong with wholewheat bread. Very good for you in fact. The reason many avoid it is because its so easy to overindulge. But if you can keep on track and you like it, who's to tell you no?

As for HIIT, there are 2 ways I know how to do it. You can run, cycle, row whatever....
1)Cycles: Warmup for a bit. 1-2 minutes is fine for me. Then, all out 100% sprint for 15 seconds, then 45 seconds walk jog back to where you were. That's one cycle. You don't need to count every time. Do it at a certain place every time and you'll work out the spots to run to and back in the appropriate time. Depending on how fit you are, you can start off at 4 cycles and go all the way up to 15 cycles. If you are still looking for more, add a few more cycles or go for a 30/30 split (30 second sprint, 30 second jog).

2)Increasing Intensity:Warmup again. Start at around a 50% jog for a minute, then 60% for a minute, then 70% for a minute, the 80% for a minute, then 90% for a minute, then all the way back down to 50%. These are not definite numbers. Whatever you can handle, just increase the intensity every minute, then drop back to original. 20 minutes is all you need. Once you start getting used to it, simply run harder but I would not recommend adding more time.

HIIT is proven and it works. My metabolism has shot through the roof and have been losing weight as well as actually gaining some strength in my legs.