Bit of stubborn fat and type of cardio

[ProTec]

Just wondering how to increase my activity to speed up metabolism.
I am on a 500 (+/-) calorie deficit CKD.

HIIT seems to deplete leg glycogen, which is undesirable because of leg-day....
Jogging seems to not do so much anymore

What, in your experience is the best way to get that metabolism back up and burn the last few pounds of fat?

Thanks!

M

[blue_aviators]

your not suppose to do HIIT on keto

try LISS
walk on an incline
ride a bike (or those fitness bikes)
the elyptical

try to keep your heart rate 120-130


also, if you want to increase your metabolism, eat more meals per day, like 5 or 6
and a nice tall cup of green tea with breakfast is a good way =]

[Dip87]

Why is HIIT avoided by most?? At first I was doing it 3-5x a week with great results then switched to doing medium intensity for 60mins 3-5x a week and I believe the fat loss ha slowed down.

[Adonisanemone]

also, if you want to increase your metabolism, eat more meals per day, like 5 or 6

Is this backed by keto science or bro-science?

[MrSoLoDoLo]

Is this backed by keto science or bro-science?

from my personal experience, i think it's bro science.

my cardio has been on a whole 'nother level since being on keto.

i usedd to be one of those 'omgz, i need my cup of brown rice' prework guys.

[Atavis]

Is this backed by keto science or bro-science?

Bro-science.

Getting Rid of Stubborn Bodyfat - Mcdonald's Stubborn Fat Protocol

[ProTec]

Bro-science.

Getting Rid of Stubborn Bodyfat - Mcdonald's Stubborn Fat Protocol

Probably the one I wanted advice from regarding this. Thanks for the Link!

Of course I am already on 8 meals a day .... by the way.

M

[ProTec]

Bro-science.

Getting Rid of Stubborn Bodyfat - Mcdonald's Stubborn Fat Protocol

Again, Atavis... thanks for the link. I will start trying this out in the morning. 5 minutes of all-out is not really appealing at all, but the result will be well worth the effort.

There are a couple of all-out options I am considering and would like a second opinion. I have no treadmill, no bicycle of any kind. All I got is plenty of weights, stairs, a 0.5 mile boulevard, a 12lbs hammer and running shoes.

All out options:

- Sprinting
- The bear -> http://www.youtube.com/watch?v=0WOP9J7QPwI
- Running Stairs
- Jumping Rope
- Tire hammering

What would be considered "the best" or should I just alternate at wish?

M

[Atavis]

I don't know that there is a best. However, I like complexes, tabata's and weight bearing movements myself.

A few other things you might be able to get in there for variety, which by the way helps with repetitive use injuries since I have to think about those these days. ;p

Thrusters
Burpees
Kettlebell (or dumbell) Swings
Kipping Pullups
Jumping Pullups
Plyometrics (Jumping)
Tabata's and Intervals
Tire Flipping or Throwing
Sled Dragging
Parachute Runs/Sprints
Sand Bag Runs/Sprints

[BallAllDay]

the only real cardio i did on keto was basketball.

[ProTec]

I don't know that there is a best. However, I like complexes, tabata's and weight bearing movements myself.

A few other things you might be able to get in there for variety, which by the way helps with repetitive use injuries since I have to think about those these days. ;p

Thrusters
Burpees
Kettlebell (or dumbell) Swings
Kipping Pullups
Jumping Pullups
Plyometrics (Jumping)
Tabata's and Intervals
Tire Flipping or Throwing
Sled Dragging
Parachute Runs/Sprints
Sand Bag Runs/Sprints

Hey Atavis. That's a useful list you put down there. Thanks!
This morning I did 5 minutes of stair running.... last 2 minutes I wasn't fast at all, but al out is all out.... then walked leisurely to the boulevard and did 3 miles of jogging.

Kick ass workout for this morning. Will be building on from there. Again thanks for the link. I'll post results here in a few weeks.

M

[gobrowns87]

Why is HIIT avoided by most?? At first I was doing it 3-5x a week with great results then switched to doing medium intensity for 60mins 3-5x a week and I believe the fat loss ha slowed down.

I do 45 minutes 3 to 5x per week of low intesnity as stated above. I do the stationary bike, elliptical, walking at 3.5 with an incline. As for why no HIIT on my part, because I personally can't maintaining running, or anything that's physically demanding on Keto. Funny because I was running 5K's (including a race as well) prior to keto. However, it's (Keto) worth it. I've leaned the hell out in a short amount of time, I feel great (though I have my days), and it's an easy diet to stick to. I'm never hungry and I never have cravings for carbs or sugary foods.

[Brianterz]

your not suppose to do HIIT on keto

WRONG..... people say this all the time... all cardio is welcome on keto.. no need for liss cause we are in the fat burning mode all the time.. the logic behing liss is to get your body to turn it o.. since we are allready there that idea is wrong... once fat adapted HIIT is just fine.. its before your adapted you wont have the energy to do so..

steady state high intensity is a no no.. but who does that

[TonyBear]

Try fast walking or bikeriding on a stationary bicycle or on a regular bicycle for about 40 to 50 minutes, 5 days a week

.

Just wondering how to increase my activity to speed up metabolism.
I am on a 500 (+/-) calorie deficit CKD.

HIIT seems to deplete leg glycogen, which is undesirable because of leg-day....
Jogging seems to not do so much anymore

What, in your experience is the best way to get that metabolism back up and burn the last few pounds of fat?

Thanks!

M

[dixiegirl0790]

I'm on CKD right now and HIIT works just fine for me. The only time I find my HIIT sessions suffer is when I do them 2 days in a row, other than that it's intense. I do it 3 times a week and lift like a beast 5 days a week too

[KurtHopp]

Probably the one I wanted advice from regarding this. Thanks for the Link!

Of course I am already on 8 meals a day .... by the way.

M

Doesn't matter how many meals you eat a day. The whole metabolism thing is greatly exagerated. It all comes down to calories in vs calories out. For example you could eat six 300 calorie meals or three 600 calorie meals. Both will yield the same results. I found I lose weight better only eating three because then I can eat bigger meals and find it less tempting to snack. I don't get hungry until the afternoon anyway. You should look up intermittent fasting.