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.

 

 

Muscle Builder Workout

As I took a few weeks off from working out, I decided I needed to come back and focus on building some muscle. We normally do circuit type workouts so I felt it was time to change it up and focus on our cardio elsewhere, at least for a while.

Here is what we did yesterday, which after week of no weights, it killed my body. But in a good way! Sure did miss my weight workouts! I hope you enjoy it too!

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We used 45# BB for the squats and lunges. I know we could use a lot more on the squats, but since it was the first time we did the workout, we eased into it. We did decide to add on a 4th round of the legs next time though. So maybe the 45# might be ok! 😉

We used 20# for the presses and did decline instead of incline presses, but it’s your choice.

If you do not have access to the pull up bar or TRX, you can do Bent Over Rows and/or Inverted Rows instead. Renegade Rows would be another good option.

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5x5x5 Workout

We did this workout last Friday and I can honestly tell you that it kicked my butt! My heart rate was elevated through the entire workout and I had sweat dripping off my nose! My abs were still sore from both Monday and Wednesdays workout so Up and Downs and Overhead Toe Touch combo about killed me! At the end, I felt like 5 minutes would never end!

BUT, these are the kind of workouts that I love. The ones that push me to the limit and make me dig deep and force myself to push through to the end.

What kind of workouts do you like?? Post below and we will try some out to share with you!

Give this workout a try and come back and let us know how much you loved/hated it! 😉

5x5x5 Workout

 

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Are You Using Creatine To Build Muscle?

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If you are focused on building more muscle and increasing strength, are you taking creatine to enhance your effort? If not, you should definitely try it.  I’ve been taking creatine products for years now, cycling the supplement in and out of my weight training workouts.  There is no doubt that the product works for me and has proven itself to be a “must have” supplement for most people interested in weight training and/or athletic performance.

Studies have shown creatine to be effective at increasing lean muscle mass, muscle strength and athletic performance.  It’s also been known to help increase muscular endurance, reduce muscle fatigue and hydrate muscles for a larger and more full appearance.

The problem is, what type of creatine should you use?  If you shop around, there are so many different types of creatine out there; creatine monohydrate, creatine malate, creatine HCL, Kre-Alkalyn, micronized creatine and many other varieties.

I’ve personally tried several different types of creatine and have had mixed results.  Some worked really well and some didn’t seem to do much for me….no strength, no muscle increase, really nothing as far as I could tell.

So, which product should you try?  Obviously everyone is different and products work for some and not for others.

One product I recently found that I’ve had good results from is called CreAde from RSP Nutrition.  This product is a creatine matrix with five forms of micronized creatine all in one serving.   According to the company, the creatine blend ensures maximum absorption and utilization to help increase strength and muscle size.  The CreAde transport matrix enables effective creatine transport without the need for simple sugars or carbohydrates.   This product also does not need to have “loading phase” like recommendations from most other creatine monohydrate products.

I found that the product did not give me any bloating or stomach cramping like some other creatine products out there.  The product does come in flavored varieties, but I purchased the unflavored version because I personally do not recommend using anything with artificial sweeteners.  The flavored varieties are sweetened with Acesulfame Potassium and Sucralose.

I really like this product and have seen some good results.  I’ve been experimenting taking it both before and after my workouts.  Right now, I think I’ll just stick to taking it post-workout and see how it goes.  I’ll also cycle it every three to four weeks, then take time off in-between, as I’ve noticed my strength tends to level off after about four weeks of taking creatine.

I also found a great deal on it HERE.   If you are weight training you should definitely try this product, I don’t think you will be disappointed.  Plus it’s made in the USA!

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