I walk 4-5 days a week and tend to do strength only 1-2. Has anyone had more success at losing weight changing this equation?
So maybe do strength training 4 times a week and walking only 3-4 days at 45 mins-60 mins as opposed to 90 mins.
What are your thoughts? Can adding more strength training workouts help break through plateaus? Creating more muscle and revving up metabolism? Any success stories?
If a low number on a scale is your end goal then you may be disappointed by weight training. I weight train 3 - 4 days a week & have managed to gain 1.5kg in the last two years. I’m leaner than I ever was when doing cardio style training for several hours a day, six days a week but I couldn’t give two fucks about a number on a scale. That’s me though 
This. If you’re obsessed with a certain number on a scale, then you’re going to freak out if you gain muscle, as muscle is more dense than fat. If you just care about inches and clothes size, by all means, up your strength training.
Exercise is not going to help you lose fat, in any case. What does that is keeping insulin low by keeping carbohydrate low. It also helps, as far as keeping insulin low is concerned, to spend as much of the day as you can not eating. This eventually leads quite naturally into fasting, for a lot of people, but don’t push yourself to fast until you are ready for it.
Well, I was surprised to see this was yet another new topic, given it seems mighty similar.
WILL be, if it’s done properly.
+1
It’s been said a million times, but doesn’t seem to make an impression. Which is why it’s been said so often, I guess.
@Iwanttobelieve please take this in the gentlest and kindest way, as that’s how it’s meant.
You’ve had a lot of input from some very experienced folk all of which is guiding you to ease up on exercise, ease up on calorie counting (and ease up on weight loss hacking, in general).
Have you given these suggestions a try yet? Because in all honesty, the path you’re travelling doesn’t seem to be serving your goals.
We all want to see you succeed. Maybe it’s time to nourish and rest your body and mind, give it a break from the cortisol.
@Iwanttobelieve To re-phrase @juice’s nastiness in a kindlier manner, the search function on these forums actually works, and you might turn up some useful information if you use it. (It’s the magnifying glass to the left of your avatar, in the upper right of the screen.) We encourage people to use the search function, because there is a strong likelihood that you’ll find a better, more-informative answer, that’s already been posted.
I’m not a Facebook member myself, but I understand that the Facebook system is deliberately structured to make its search function useless, because the more traffic generated by repeat questions, the more it generates revenue, and it’s clear that they’ve successfully trained a whole lot of people that there’s no point in using the search function. Not the case here, at all; here there’s a lot of point.
On the other hand, most of us usually don’t mind answering the same questions (though I’ve been known to have my bitchy moments, lol!), so if you don’t find anything that answers your question directly, don’t hesitate to ask. Helping newbies is what most of us are here for, and we recognize that there’s going to be a certain amount of repetition. Also, handholding is sometimes what people need, even more than information, and we can do that too.
People say don’t do a a lot of exercise on keto and I politely say screw em. I am getting back into my daily running and doing a nautilus set three times a week. I am less than ten pounds away from goal so I am watching body composition closer than the scale. It is not that I am claiming to be right. It is just that I like to play around and try different thing and entertain myself seeing what happens. BTW I did lose a pound this week and enjoying that feeling of muscle tightness.
I do too! Down a few lbs and gained some muscle this week! Truly believe that HIIT is helping me.
That’s the spirit! If Zach Bitter can run 100 miles on keto, there’s no reason you shouldn’t exercise all you want.
I would advise newbies, however, to take it easy until they become fat-adapted, but that’s a very different ketlle of fish.
I agree. I’m at about 40 net carbs keto and doing a lot of exercise by any measure. Everybody agrees it’s desirable to be fat adapted which means burning mostly fat. Being alive and sedentary I burn about 1680 calories daily. Today I walked 3.7 miles which burned another 370 fat calories. Then I rode an airbike for 60 minutes which burned 590 calories. Nearly all that energy had to come from fat bcause so few of my calories come from carbs. Even if I eat all those additional calories (which I do) I believe it helps me be more fat adapted than if I was sedentary. My goal is to have lots of cells in my body depleted of energy so they soak up any glucose in the blood stream rapidly for the sake of keeping blood sugar in normal ranges so that insulin is lower so fat cells are more inclined to release energy instead of.absorbing it. Keeping blood sugar and insulin low doesn’t garrantee weight loss but it helps. Another consideration, exercise helps preserve muscle. Weight loss is not healthy if too much of it is lean tissue.