Workout Advice

(Pri ) #1

I want to start working out. I have read not to do certain exercise. Any gym expert here who can advice which exercises to do to loose weight while doing keto. I am 20 pounds away from goal weight.

(Jeramy Koval) #2

Workout routine should support your fitness goals. Are you looking to build endurance, gain muscle, fix an I’m balance, etc. Would be helpful to communicate that up front so that fitness routine recommendations could be made.

My personal experience was with a program called Starting Strength by Mark Ripptoe. Simple weight training based on compound movements.

(Pri ) #3

My goal is to get lean and gain some muscles not to get bulky though

(Jeramy Koval) #4

Then it’d be best to stick with your diet plan and find a good strength training program. You will gain weight by adding any amount of lean muscle but that’s a good thing.

(Scott) #5

I just happened to go to the gym this morning for the first time in months, so that makes me an expert!

What works for me is I run to the gym or further and stop on the way back. I do a quick Nautilus set and back out the door in less than thirty minutes. Not trying to build bulk at age 57 but trying to be more fit and work as many muscles as I can. The goal is not to get hurt doing something else. I start at a very light weight and add ten pounds every other workout until I start straining. I can avoid getting real sore this way. Good luck!

(traci simpson) #6

I still work out even before Keto. I have read where people suggest you don’t and I don’t understand that logic at all. I will never not work out.

(Scott) #7

Me too, I am of the belief that exercise has no negative feedback.

(Jeramy Koval) #8

I’m a firm believer in training towards your goals. If you want to run a marathon then jogging and long cardio sessions are for you. If you are a bodybuilder or power lifter then you go with heavy weights or volume training.

Even on keto there may be value to adding some carbs pre or post workout but I would consult someone more knowledge on that.

(traci simpson) #9

I have enough food to get me through my workouts. I’ve found that if I ride my bike in the am before I eat, I have a tendency to bottom out (loose energy) around mile 15 or so, however, if I have a boiled egg or two I can manage to finish the 20 miles. I heading to lift today in about an hour so I had a piece of celery w/cream cheese. I’m hungry, but I can still get a good workout.

#10

I don’t think people are suggesting that you don’t ever workout. People are suggesting 1) limiting excessive cardio and focusing on strength training and mild cardio like walking, and 2) not starting a new exercise program in the first weeks of keto, rather waiting until you’re fat-adapted (and then doing something like point 1).

(traci simpson) #11

This still makes no sense to me but whatever! Being heart healthy is just as important if not more than just loosing weight. I have always worked out so for ME, not doing that is not plausible.

(You've tried everything else; why not try bacon?) #12

Don’t exercise to lose weight—that is known not to work.

You might wish to lighten up your exercising during the first couple of months on a ketogenic diet. By that time, you should be fat adapted and can go back to your usual program. Exercise is great on keto, because it helps reverse insulin-resistance and promotes mitochondrial health, in addition to its muscle-building effect.

#13

Again, no one is saying don’t work out. We’re saying don’t do excessive cardio like 15 miles on an exercise bike 4 times a week if you want to lose weight.

See this post, re: cardio that’s not excessive, won’t interfere with weight loss and will probably be better for your heart than what you’re doing now:

Or read the post by DonQ that I linked above.