Keto Novice Workout?

[Afterlife]

Hi, ive been doing atkins for around 2 1/2 months lost around 20-25 pounds, and happy with it, only another 25-30 to go untill im at my target weight.

Anyways I was wondeirng if anyone could suggest a weekly excercise regime for a novice on keto. Just looking to tone up a lil, tightin my muscles and maybe aid with the weight loss and general look of my body.

Please include not only weight training but optimal cardio workouts. Thankyou!!

 

[overhead]

When I was on atkins I lifted four times a week with an upper body , then lower body split. Used as many compound exercises as possible to help increase the weight lose. I also did cardio 3 or four times a week. I would either walk on a tread mill for 30-45 minutes, or do some hiit sprints. I did the walking on the day of or the day after leg day and the sprints the other days. Now that I think about it , it was not lifting 4 times a week, it was upper than a day off, then lower, then a day off. I included lots of higher rep (13-18 reps) with exercises like squats, overhead press, push press, bench press, power cleans, clean and press etc.

 

[MrMakaveli]

Working out on a pure atkins type of diet is going to be a bitch. Your body is going to need cars to train. check out a TKD for your needs.

 

[Afterlife]

For right now, im more focusing on losing weight than anything which is why im gona stick on a no carb approach. Anyways I just neep tips on a begginer excercise routine.

Im thinking of going with a 3day split tell me how this looks.
Im not sure if i grouped the muscle groups properly if someone can correct me...

Monday - Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps
Saturday - off
Sunday - off

When doing a split like this should I be doing 1 or 2 excercises per muslce part?
i.e on monday:
3 sets 12reps Flat Bench Press
3 sets 12 reps Standing Barbell Curls
3 sets 12 reps Flat Bench Dumbell Flyes
3sets 12reps Seated Dumbell Curls

Can someone sugest some good exercises that work well together for the suggsted split?

Also i was thinking on M/W/F doing 10-15mins warmup cardio followed by 20mins cardio once done weights. What intensity should my cardio be on workout days?

For weekends I was thinking of doing a HIIT? Or should i just do a med intensity 30 min cardio session?

Also should I be working out before my first meal or inbetween my 1st and second? And for the meal directly after my workout should i be eating a lot of protein compared to other meals(like a can of tuna?)

I know this is a lot of Q but I appreciate anyones help!!

 

[Stryc-9]

Speaking from my own personal experience - the only additional weight I ever lost working out on a strict keto diet was lean body mass. I simply looked emaciated and I felt miserable. This may be something you have to learn the hard way - but I would take Mr. M's advice and try TKD (or CKD) - otherwise your lifting will be self-defeating in the long run.

 

[Afterlife]

Ok well I dont plan on coming off atkins till Ive lost at least another 20lbs, so do you sugest I just do cardio? If so how often should I do cardio and for how long? What about HIIT?

once ive lost some more weight ill maybe start a TKD or CKD, but for now im more focused on not looking like a fat slop show!! So what kind of cardio is bets for a pure keto diet in order to lose fat weight fast?

 

[Stryc-9]

Well, as far as cardio is concerned - you are going to hear lots of different opinions on:

a) what sort of cardio to do (e.g., high intensity for shorter periods versus low intensity for longer periods)

AND

b) the timing of your cardio (e.g., in the morning on an empty stomach).

I can only speak from my own experience - but I honestly don't believe it will make a huge difference WHEN or HOW you perform your cardio - just as long as you are DOING it.

What most people fail to recognize is that the body strives for homeostasis above and beyond any tricks we might think of to try and fool it. If the body burns more fat DURING cardio (e.g., in the case of early morning, empty stomach sessions at low intensity) it will tend to burn less fat during the rest of the day. If the body burns less fat during the cardio sessions (e.g., in the case of high intensity sprints) it will tend to burn more fat during the rest of the day. My point is that over the 24 hours of a full day, the body will balance it (I give credit to Lyle M. for this theory - from an interview I read)......as long as calorie burn is the same, the resulting fat loss will be the same.

 

[jenscats5]

What worked for me was doing intense cardio about 5 days per week & weight training with somewhat heavy weights. However, when I was on Atkins I was unable to exercise as I felt weak & lethargic on it. I've been doing much better on a 40/40/20 split of carbs/protein/fat.

Definitely include weight training, it'll definitely help with fat loss. Actual scale weight is unimportant if you have low body fat. You need to find out what works for you & your body.