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Make an effort to go every single day. Even if you don’t lift, go to the gym then decide to walk home without doing anything. It’s all about building the routine, and most people quit before they even try
For me, I’ve been able to make it a habit by focusing on learning a sport (martial arts are my go to). It energises me, because I’m not thinking about or dreading a workout, but looking forward to learning a new skill or trying out something I’ve learned
If you’re having trouble, I recommend afternoons over mornings. Much easier to fall back asleep and skip the workout then to skip the workout for whatever you’re gonna do at home that night. I have a little trouble sometimes because my gym closes kind of early, but even a 30 min lift that’s rushed to make it out before they close is better than no workout at all
Agreed with D1 - I generally lift 2 days in a row then box the 3rd, lift 2 more, box again. It’s nice changing it up and boxing gives me something more fun to look forward to at the end of a long day of wishing I’d hit my client rather than nod my head in agreement
Broh. So i can only go in the morning because i have a newborn. If i went after work, id never get to see him when hes awake.
As far as goals, i just want to be thinner, and leaner, and deeper into ketosis. Maybe a better way to put it is to avoid atrophy, but also support ketosis by making sure my glycogen is depleted as much as possible.
Also, i have no intention of doing traditional cardio, or cardio lifting, and would love to swim, but old people be floating in the lanes all day waiting for deaths sweet embrace.
I will try by just ... showing up. And see where that takes me. If my coworker can accomodate that then great, but i think this is something i need to develop solo as a routine or a habit.
https://www.reddit.com/r/ketogains/?st=JKD1BM9B&sh=83e31d4d
At trying to develope a good routine for lifting? I used to go several days a week with a coworker, but like... i could never develop a habit. Im looking for alternative approaches amd advice for people like me who just despise the gym, working out, lifting etc. I think i have the dietary part down now, but i want to maximize the benefit of keto.
That is an interesting concept. I will try for mornings before work. The really sad thing is that i live 5 minutes from both the gym and work...i dont even shower there, i just go home to do that.....
Also, for lifting routines, I use Full Fitness. It helps with some pre-programmed routines based on your goals, and the ability to create custom ones. Not knowing where to start has always been the most difficult bit for me with lifting
If your goal is to build muscle, keto is not the best diet for that. Otherwise, what the others have said.
Disagree with pwc1 - building muscle is all about lifting and caloric intake... if you’re working out/eating enough, you’ll definitely build muscle. Just because people generally lose weight on Keto doesn’t mean it has to be muscle or strength that you’re losing
I would disagree with you completely, ibm1. The type of lifting, particularly a gradual increase in weight with lower reps is what tells your brain to build more muscle mass. You need glycogen stores to augment that type of training. Keto depletes your glycogen stores. My point is that you'll need extra carbs to get your stores. OP, you can stay in ketosis so long as your workouts are burning the carbs you use during preloading. My point is that following strict Keto would not be the best fit. Again, if that's not your goal, then what I said doesn't matter. Of your goal is to get lean, you can stay with keto and go with higher reps and lower weight.
I’ve been lifting everyday for 5 years and the last 2 have been on Keto yet I’ve hit PRs on all my lifts in 2018... there’s no 1 size fits all solution to Keto but if you tailor it to fit your goals you shouldn’t have a problem
For reference, I ran nSuns for 4 months on Keto (which is why I hit all the PRs). If you look up the nSuns program online, you’ll see that it’s the exact style of lifting you described
OP I’m not good about weights either - I think old school “cardio burns more calories and that’s now you lose weight” is still engrained pretty deep.
That being said, I started working out significantly more, including weights, about 2 months ago. Tbh I’ve only done machines because it’s simple and at planet fitness I can just make my way around the circuit (sometimes I do upper only, sometimes lower only, sometimes full body; generally try to do as heavy as I can handle for 2-3 sets of 6-8 reps).
My plan is to move to more free weights at the end of August and work on more compound movements, but using machines has helped me work back into lifting because it’s so simple!
Crossfit
IBM1, that's why I said strict keto which is what most people follow. Modifications to keto can work, yes, but every person's body is going to react differently. My warning is that keto is not the most conducive if you are limiting yourself to 25 net carbs a day.
I keep myself under 20g a day for reference... again it’s what you make of it. I also don’t take any supplements/drink caffeine at all, so my energy levels are much more constant than your typical bro in the gym. Consistency is the only true key to gains in my mind
If you use the term bro, you might be a bro. Anyways, good talk.
Bruh, lol. I like the Nike Training Center app. Lots of programs with variety and you can do many of the workouts in a hotel room or at home. Also, walking is great alternative on non gym days.