Best Workouts when Keto?

(Samantha ) #1

Good Morning,

Looking for some workout advice. I take yoga classes 2-3 times a week and each class is 75 minutes. I will be going down to two times a week for a little more life balance, so am looking for other workouts that pair well with Keto that I can do at home. I tried cardio over the weekend because I own an elliptical and I no longer have any stamina for cardio! I use to be able to go on that thing for 45 minutes to an hour when fueled by carbs and sugar, but can’t last more than 20 when keto. Is cardio necessary for weight loss on keto? Does anyone weight lift? I was thinking of lifting 3-4 days a week and going to yoga two. I have a weight bench and set that I can use in the home but have never really lifted. Any weight lifting programs out there that you recommend?

#2

I love bodypump by Les Mills. It’s high reps low weight but I don’t do low weight :slight_smile: They’re a little under an hour long - warm up, squats, bench, back, triceps, biceps, lunges, shoulders, abs and cool down. I often stop them after the back one and finish it the next day.
Cardio when you’re not yet fat adapted (I’m new so not there yet but I have been in the past so know what it feels like to be and not to be haha) is grueling.
I do some sprints of VERY short intervals to get some cardio, but it’s pure hell. Then once your body is used to burning fat as fuel? You’ll be good to go with whatever cardio you like

(Samantha ) #3

Pure hell is a very accurate description!!! Thanks for the input. :slight_smile:

#4

My vote is to add some weight-lifting!

(Troy) #5

Weight lifting and walking
I really cut back on my “ longer “ cardio exercise
When I Cycling now. Shorter rides

Lots of other views or suggestions I’m sure
The above works for me :smiley:

A quick resource here
Enjoy!!

(Boston_guy) #6

I’ve been doing well on Cardio in the MAF heartrate range of (180-age): https://philmaffetone.com/maf-heart-rate-white-paper/

The idea is to stay in the Fat-Burning zone and build up mitochondria and fat-burning pathways. Staying under this heartrate avoids carb cravings and Cortisol/Sleep Disruption.

#7

The best exercise is the one you enjoy enough to continue doing.

#8

Body resistance to failure

(Samantha ) #9

Good point! So I should take yoga class 7 days a week and adopt about 12 more puppies to walk them all day long in between yoga classes! :slight_smile:

Honestly, I hate cardio…partially because of asthma so maybe I will look into weight training.

(Samantha ) #10

I walk my dog daily…I guess I never thought of that as working out at all. Maybe I will ramp up our walks and add weight lifting.

(Allie) #11

Weights & yoga mainly for me, rebounding to warm up or extra rebounding if I feel like I’ve had a lazy day and want to get active.

Loads of walking too.

#12

Another vote for weightlifting! Bodyweight exercises, free weights… just some kind of resistance training means that you’ll improve your metabolic health and body composition (also you’ll just look good! not just when you’re at your goal but along the way - things will just shape up really nicely and you’ll look more firm and proportioned than you would without resistance work). @anon9602761’s video posting is terrific and explains why intense resistance work is a completely different challenge from aerobic work.

Lots of walking your dogs, a few sprints with them
+
yoga a few times/week
+
resistance work to failure

seems like a really nice combination (espectially since you’re already doing most of that! so it passes the all-important @Just_Todd test).

#13

I think it might be a good idea to get back on the bike and work your way back up to a 45 min to one hour ride in order to help your body adapt to burning fat.

FWIW, I found that riding my bike for multiple hours became easier once I became fat adapted, though the first hour often seemed hard. Later in the ride, however, I’d have a lot more energy than I ever had before.

#14

You might take a look at Starting Strength.

(You've tried everything else; why not try bacon?) #15

Dr. Phinney, in one of his lectures, suggests having a cup of bone broth about half an hour before exercising. As he explained it (and as I remember the explanation!), you may be a bit dehydrated and your blood volume may be a bit low, causing your heart to have to work harder. I used to have a link to the video, but I just had to change computers, and it didn’t get transferred.

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #16

Resistance will get you much better places that cardio.

I found this woman through looking for gifs of exercises I used to do, to trigger my memory.
http://www.liftingrevolution.com/

I like her programs quite a bit. But to find the right program, think about your larger goals and how any program fits into them.

(Caraway Carter) #17

My job has a lot of walking. I’ve been thinking of doing yoga, but at 393 pounds, I’m embarrassed to do it in public.

(Allie) #18

@Caraway_Carter I use an app called Yoga Studio which has a very small monthly subscription fee. Also on You Tube there’s Yoga with Adrienne which is fab and loads of others too.