The advice about lifting less weight is a good one. You don't want to reach 'muscle failure' if you will. Lift a weight that you can lift about 8-12 reps, without feeling like you could not do any more sets because it was so heavy. OR that you can't come back tomorrow or the next day to the gym because it was so difficult.
The other thing I'd mention is to stay away from sugar..added sugar but also natural. Our body prefers sugar as fuel..so if we have it in our system, we burn sugar before fat. If we don't have sugar, our body turns to burning more fat.
I think you hit the nail on the head with lifting too heavy and sugar. It does you no good to have muscle failure before your done with your sets. And along with sugar it's the same with certain carbs. I try and stay away from certain carbs like bread and potatoes. But when I do carb cycle on the workout days on oats and sweet potatoes I still try to go easy on it so I don't go overboard and kick myself out of ketosis too much.
Absolutely right with some carbs also not being good..and that is because the body treats carbs like sugar!
OMG....SUGAR IS CANCER and everything in between. I've just weaned myself off sugar having reached pre-diabetes blood sugar levels. I've been on the Keto Diet three months and just blew my hematologists mind with my new, good numbers....she was looking for cancer. And talk about energy...plus finally getting enough uninterrupted sleep. I am a new woman...albeit an old one. I'm here because I need a different routine for leg strength and overall body tone, having realized I cannot persist with my strenuous Stairmaster, daily, workouts. (EMF's to my shins) So, sorry to jump into this guy thing, but Steemit is for everyone, right?
Feel free to jump in often :) Weightlifting is for the ladies too. I agree with you on the whole suger thing. It's steroids and food for cancer all in one. Congrats on turning things around and giving your doctor a mind blowing experience. Hopefully she will be a convert to the keto diet for her future patients. If you do go lift weights just remember to go light enough so it will be something you can handle, even if you end up doing just the bar. You shouldn't have to go to the gym and feel like you need to show off by trying to outdo the next person. We all had to start at some kind of weight no matter how light it was.
Thank you for your encouragement. Bar...lol, no, just my 5, 10 and 20 pounders. Going to the gym eats up too much time. I think for us older dames the important thing is consistency and common sense. Slow, persistent buildup, just as you imply.
Just want to thank you for some of your ideas, Gunner12 you really gave me the impetus to get started...it was the reps that provided the structure to my workouts. Now I have some direction! It matters not what weights we ladies use, it's the consistency. So I make time for legs and arms, then work on stretching and getting limber...using reps for everything and a timer set to my energy level. BTW, re Keto...do you use only the ratio for carbs? Do you happen to know the max net carbs per day based on body weight? If not, I'll look it up sooner or later. Thanks for your inspiration, gunner!
Your welcome :) Its a good thing you brought up stretching. That's something I have failed to bring up in the beginning. Stretching is important with lifting bcuz it helps with getting more blood flow to the areas that your working at the time. And more blood flow means your getting all of what you need to your muscles for the rebuilding process after you tear the muscle from lifting. I'll have to mention that in my next post for leg day. As far as ratio's on carbs to body weight, it's something I need to look into. So far I'm just kinda guessing for myself. Which isn't much help to someone that asks me about that kind of stuff. Sorry. When I start out in going into ketosis I keep track of my carbs and keep it as close to zero but no more than 10 grams when I can help it. After 2 weeks of that everybody is going to be different with how much carbs they can handle before they are kicked out of ketosis, even when they are at the same body weight. So it's kind of a guessing journey to find out how many grams you can handle in a day. I generally like to use those keto strips you pee on to keep track of where Im at and to find out where I'm at with how much carbs I can handle before I have to start over again. I figured Im around 20 to 25 grams of carbs a day before Im almost out of ketosis and having to completely start over again.
Stretching...I guess I should start with stretching instead of ending with it...haha.
I'm rather lax about Keto myself. I read that when in ketosis we pee a lot. I try to drink 2 liters/day so I am never sure where I am. I've wondered about the various testing tools. Maybe I'll try those keto strips. Mostly I use the ratios - and I've lately tried to cut ALL carbs so I can add veggies to my evening meal and still have good ratios.
I found a Keto guy that has really good keto info...check him out.
Google '5 foods that will spike your insulin level' kenDBerry MD
He's usually short and swift...many fast topics. Later
Thanks I'll go check him out