Keto Diet Update

I have 4 months in the books now with my Ketogenic food plan and I’m still progressing towards my goal to be able to see my abdominal muscles.  At this point, I’ve hit a high weight loss of 17 pounds on this food plan.                                     I don’t like to use the word diet all the time, because this new way of eating has become a long-term proposition for me.

I don’t see any reason why I would stop this plan because I continue to show progress.  My weight has leveled off, but that is most likely due to a switch in my exercise plan and an increase of approximately 200 additional calories.  Basically, I decided to start engaging in weight training again.  After losing a lot of body weight (mostly fat, but definitely still some lean mass) I started to feel a bit sloppy and even a little weak.  I started up with Beachbody’s Body Beast workout plan with the intentions of adding some muscle back, all while maintaining and even working on my progress of fat loss.

I’m currently alternating Body Beast weight workouts with a cardio-style workout, every other day. On the weight workout days I strive to keep my calories higher, then back down about 100 or so when I do cardio workouts.  I’ve been doing this plan for about 3 weeks now and I’ve been able to maintain my weight and continue to get leaner.  My muscles feel tight and my strength is good, so it all seems to be working well so far.

I’m still in the low 12% body fat range, but continue to progress to my goal of 10%.  I feel really good on the Keto food plan and I highly recommend it.  It’s not for everyone, but it is very effective for fat loss and much more health benefits long-term.

Would you like to learn more about this food plan, or even about my journey?  If so, contact me via this site or my Facebook page at Forever Be Healthy and I’ll be happy to share more about what I’ve learned so far.

 

 

Body Beast Workout Review

A while back, I started a new workout program from Beachbody called the Body Beast.

This was an intense workout program with what I consider a cardio/weight lifting base platform.  In other words, the program has a lot of weight lifting moves (love it), but delivers each exercise with a general fast-paced circuit feel.  With the workouts, you move quickly through each exercise with little rest in-between, completing super sets, giant sets, progressive sets and combo sets.  At times, I find myself struggling to switch, add, or remove weights in time for the next move.  This program tends to really pace you through most of the exercises, keeping your heart rate up and cardiovascular system cranked up.

Depending on what your goals are, this may be a great workout plan for you.  Even if you are not interested in building more muscle, this plan will definitely strengthen you up and add more definition to your body.  The majority of the moves are basic enough for a beginner, but In my opinion this plan is better suited for someone that has been training for awhile and has a good base knowledge of body part-specific moves and weight training in general.

So far, here are some of the things I like about the program:

  1.  As I mentioned, the program has a lot of specific weight training moves, so it’s great for building strength and muscle mass.

  2.  The food plan is laid out in an easy to understand format.  I really liked that!  After years of training, I fully understand now that eating right according to your goals, with the appropriate amount of calories and macronutrients, is crucial for success.

  3.  Pop in a disk and follow along, it’s really that simple.  If you can get past some of the silly things the instructor (Sagi Kalev) says, like “your’re going to get huge” or “you’ll need to buy a bigger shirt” you can just move along through the program.  Sometimes It just makes me laugh….I personally think he’s pretty funny, but some people might think some of the things he says is really dumb.  I even mock his little sayings around the house after my workouts and the kids get a laugh out of it.  I guess you will have to get the plan to understand what I’m taking about!

  4.  The exercises really punish each body part that you workout.  This is a love/hate thing for me, but if you want results, this is what you need to do.  It’s really not about lifting heavy weights, it’s about using proper form and moving up in the weight range for each move.  If you do this, you will get stronger and add muscle (providing you are eating right).

I’ve been working out regularly for years. Although I am older now and my goals and priorities for my body have changed a lot, I believe this workout plan is best suited for someone who has been training at an intermediate level, just to take advantage of some of the more difficult moves.  I don’t want to discourage beginners from this plan either.  If you feel pretty comfortable with your body and are prepared for a good challenge, then give it a try, I don’t think you will be disappointed.

Here are some things I learned through with this program. First off, I unfortunately miscalculated my caloric intact and didn’t realize this until over half-way into the program.  I’m really disappointed in myself for this because I miscalculated about 500 calories in my daily food intake.  I believe this was a costly mistake and limited my progress.  In the plan, Sagi has a specific calculation that needs to be done according to your goal with the program. For some reason, I didn’t calculate the last part of the equation that accounted for the caloric intake to maintain your weight.

I actually did maintain my weight throughout the program, but through the first two stages of the program you advance from the “Build” stage to the “Bulk” stage.  During both of these stages you should be able to start putting on some weight, which in theory should mostly be muscle added.  My weight did go up almost 5 pounds at it’s peak, so I can assume my food intake was fairly close.  My body fat also moved upward a little too, but it wasn’t drastic.  I seemed to hold a + or – .5% so far to this point.  Now that I am in the last stage, I should be losing more body fat because you drastically cut the carbohydrates out, in comparison to the first two stages.

One thing to remember about this plan is that the workout schedule is on a 6 day on, one day off rotation.  Honestly, this has been hard for me to maintain.  This has also probably inhibited my progress, as I have been consistently only maintaining 4 to 5 days of training each week.  Also, I started this program in late November and hit all the Holiday’s along the way, so that really messed me up too.  Between eating outside of the plan and taking in alcohol occasionally, I set myself back.

 

Click on the picture below to purchase the Body Beast program:

http---signatures.mylivesignature.com-54493-113-E71BC932D43FFED235375C3E37A45278