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.

 

 

Great Workout With Core De Force

I’m now a big fan of Beachbody’s Core De Force workout! 

This is an awesome workout plan.  It’s easy to follow…. just pick the workout, hit play and follow along with the instructors.  The workouts are fast paced and challenging, but still easy enough to follow along with. It’s basically just plug-n-play and the workouts aren’t too long, that’s one thing I really like about them.

It’s amazing how sore my body was from kicking, punching and doing other MMA style moves.  That’s the best part of the workout, doing these types of exercises that work muscles we don’t use regularly.

Give this exercise plan a try, it’s an awesome cardio workout and I guarantee you’ll see results.  You can pick up the DVD set HERE, or even better, sign up for BeachBody on demand HERE and get unlimited workouts from every workout plan they have!   What a sweet deal that is!

Circuits for Fast and Effective Fat Loss

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Are you lacking the time to exercise?  Are you short on money and can’t afford a gym membership? Do you lack workout equipment?

Then bodyweight circuits are the answer to all your exercise excuses!

When using body weight circuits, you are getting in a total body cardio workout. All you need to do is pick 2-3 lower body exercises and 2-3 upper body exercises that you do using only your body weight. Alternate the upper and lower body exercises, doing 10-15 repetitions per exercise, with no rest until you have completed all the exercises one time through. Rest for 30 seconds and repeat the circuit up to 6 times. There you have a perfect fat burning circuit in less than 25 minutes!

Not only do body weight circuits burn fat, but they help to boost your metabolism. By using  bodyweight training, you are incorporating both interval and strength training all in one workout and your body will not only burn calories while you are doing your circuits, but long after you are done!

Bodyweight exercises also help build muscle, which helps not only to increase your metabolism, but also makes you look sexy.

Beginners can start out with this bodyweight circuit, going through each exercise, resting at the end and then repeating 4-6 sets

  • Wall Ball Squat – 15 reps
  • Kneeling pushups – 10 reps
  • Hip Extension – 15 reps
  • Plank on Hands – 20 seconds
  • Bird Dog – 5 reps per side hold for count of 5 seconds

Intermediates can start out with this circuit, going through each exercise, resting at the end and then repeating 4-6 sets.

  • T-Squat – 15 reps
  • Forward Lunges – 12 reps each leg
  • Decline Pushup – 15 reps
  • Mt Climber – 15 reps
  • Close grip Pushups – 15 reps
  • Side plank – 30 seconds each side

You can use the bodyweight circuits in place of your interval training or added to your regular training. Add 1 or 2 cardio based exercises, such as jumping jacks or burpees and start blasting that fat!