When you’re following the keto diet, it’s also important that you’re getting the biggest bang for your buck from training.
It may come as a surprise but the smartest way of training while dieting actually embraces strength training over cardio. Don’t get me wrong, it’s good to go for a brisk walk but pounding the pavement or treadmill won’t deliver the result you ultimately desire…unless you want to improve at running that is.
So if you’re goal is weight management and health – it’s strength training over cardio. It’s simple economics really – what training gives you the greatest bang for your buck!
Benefits of strength training
1. Strength training is the best lever for changing body composition – lowering fat mass and increasing energetic (lean) tissue.
2. Strength training leads to lowered fasting insulin levels and improved blood lipid profile.
3. Strength training and nutrition is the most effective lever to alter body composition and reduce fat mass.
4. Our sessions are challenging but will not overly-stress you nervous system or cause production of free-radicals leading to systemic inflammation.
5. Building lean tissue is the solution to long-term weight-management.
When you’re going keto, strength training will help to ‘level-off’ blood sugar, reducing the desire to snack. It’ll improve mood, self-confidence and generally promote health, cognitive function, sleep patterns and longevity.
That’s all very and good but you’ll need a strategy, or two, to ensure long-term adherence. Here are a few:
1. Do something you LOVE
For many of us working out equates to training at the gym, this is a paradigm that exists as a result of decades of mis-information about what constitutes exercise. Unless you’re bodybuilding there is little need to visit the gym IF that’s a place of intimidation for you…it is for me also!
The key is to find a type of training that works for you – the most effective and beneficial type of exercise is one that you enjoy. If you are currently training in a noisy, crowded gym surrounded by pumped-up fellas then it could be a matter of time before the wheels fall off because you’re not enjoying it. The risk with this is you create a negative attachment to exercise which is another hurdle or obstacle to overcome.
Having someone to train with means you are each accountable to each other – helping each other stay on track and motivated. This also feeds into the first point… if you’re training with a friend you’ll be enjoying it more and much more likely to come back for more. The session could easily double-up as a social thing – a catch-up or gossip session with a side of training thrown in.
You could even have different buddies throughout the week to service different needs. Your weekday lunchtime sessions could be a work colleague whereas the weekend sessions are a close friend – there are no rules. Adopt a framework which promotes sustainability and works for YOU.
3. Training or Exercising?
Aren’t they two words with the same meaning? No – not at all!
Not to get embroiled in semantics but training is done for a specific event or goal and requires programming allowing for progress in performance. Exercising on the other hand is less strict and doesn’t orbit a specific goal or event.
The latter is less ‘strict’ than the former and is usually simply a way to stay ‘healthy’. We are all about sustainable approaches to health so we err on the side of exercising BUT also see great value in training for a specific goal…it gives you a strong focus. It may sound insignificant but defining where you sit and what you’re working-out for will help to deflect any pressure from society or peers.
4. Shake Things Up
Changing your regime once in awhile does wonders for morale and motivation. If you’ve been training in the same way for quite some time then you could be wrestling with staleness which is dangerous territory. There are a myriad of ways to shake things up, and none of them are exclusive of each other. You could try a new class, get outside more or even just modify the type of exercise you’re doing.
Blending something you love with fitness is the key to long-term success, exercise should be enjoyed…an often forgotten element. Enjoyment is often neglected in the pursuit of some form of fitness – it doesn’t have to be like that. Nutrition accounts for 80 per cent of the bandwidth to optimal health so have fun with the remaining 20 per cent.
Scott’s Keto workout
There are three programs, which reflect varying fitness levels, all the fitness programs are designed to complement the nutrition and mindset component of the 8-week program. The greatest lever for health is nutrition with training being the cherry on top to optimise health and improve mood/self esteem.
The workouts are divided into beginner (15 mins), intermediate (20 mins) and advanced (25 mins). You should do 10 reps of each exercise before moving on to the next one. You should aim to do as many rounds as possible within your allocated time. Each workout should be completed at least three times each week.
- Push up on knees
- Chair squat
- Bent knee sit up
- Single arm dumbbell row using a chair
- Chair step up
- Modified burpee
- Kettlebell high pull
- Step up with dumbell
- Bent knee sit with rotation (elbows wide)
- Lateral dumbbell raise
- Semi split lunge
- Kettlebell swings
- Seated Arnie press
- Semi split lunge
- Renegade row
- Alternated dumbbell lateral raise
- Dumbbell squats
- Single arm dumbbell clean and press
While we’re on the topic, here’s the 20-minute workout will actually make those lunch exercise plans happen. Also, the 4 biggest keto complaints and how to deal with them.
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Fitness | body+soul