Exercise (Lifting) - How Often?
blueboxblues
Posts: 73 Member
I started keto about 5 weeks ago and started lifting again at the start of week 3 (post-keto flu, and post-garden weeding that left me sore for 4 days...haha). I've started New Rules of Lifting for Women (AGAIN, third time). It's a 3-days-a-week workout plan, and I definitely feel challenged every time because I keep upping weights and making things more difficult, but then I just feel like I SHOULD be doing something on the off days, even if it's a 15-min Blogilates video.
If you do strength training, how many days per week do you generally do it?
ETA: I'm not looking to necessarily lose weight (I started keto at a noodle-y 116lbs) and I've seen changes where I do carry fat, I'm just wondering if 3 days/week is hindering a speedier change.
If you do strength training, how many days per week do you generally do it?
ETA: I'm not looking to necessarily lose weight (I started keto at a noodle-y 116lbs) and I've seen changes where I do carry fat, I'm just wondering if 3 days/week is hindering a speedier change.
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Replies
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I lift 3~5 times a week. Most of it being depletion workouts (12 reps+ per exercise, lighter weights). I also have one day where I would see if I can go up in weights (6~8 reps per exercise, heavy weights).
This allows me to either enter keto faster by burning up glucose in muscles/liver, or to help remain in keto.
Only problem I see is strength going down over time as you deplete your glucose. Muscles only use a small percentage of ketones as fuel, but not enough to maintain same strength as with carbs. I incorporate 24 hr refeed period to deal with this.
Adding a refeed period will hinder a speedier change I believe as one will cycle in and out of ketosis. This is called Cyclical Ketogenic Dieting.0 -
I lift 3 times per week (I'm currently follow The Body Sculpting Bible plan - similar to the New Rules book) - on my off days I do a bit of pilates (between 10-30 minutes) and go for a walk of at least half an hour at a relaxed/moderate 2.5-3mph page, as much because the walking and pilates are light stretching and keeping my body moving, not really in hopes of burning more than negligible calories. I find that doing something light on the off days helps keep me going, compared to doing nothing, but I think it's psychological as much as anything else.0
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As Sarah mentioning rest day... I techinally have no rest days. I try to do brisk walk pace for like an hr on threadmil.0
