Training when your body is in ketosis forces you to pick your weight room battles carefully. Without carbs in your system, you simply can’t perform the same kind of high-volume bodybuilding or CrossFit routines you’re probably used to and still expect to recover from them—at least not until your body has fully adapted to using fat for fuel. But that’s fine. By learning to be judicious about your training and choosing only the best exercises for stimulating muscle, you’ll keep size while the fat comes off, eliminate the risk of overtraining, and speed up your workout time.
How It Works
This program turns the volume way down. You’ll train your legs only one day per week, which will allow ample recovery time—a must, given the lower-body intensive cardio sessions you’ll be doing. You may feel like you’re not doing enough sets, but remember that it’s your ketogenic diet that is responsible for most of your fat loss. To see that muscle isn’t lost with the fat, you’ll be going heavy on most exercises, and prioritizing the bench press and squat. Big compound movements like these recruit maximum muscle mass, sending your body the message that even though the number on the scale is going down, it’s not allowed to get small and weak.
Directions
Perform each workout (Day I, II, and III) once per week, resting a day between each session. On two other days of the week, perform cardio. See below for recommendations.
Exercises that are paired (marked “A” and “B”) are alternated, so you’ll do one set of A, rest as directed, then one set of B, rest, and repeat until all sets for the pair are complete. Note that some pairs will have one less set for one exercise in the pair than the other.
Cardio
Perform hill sprints on one of your off days from lifting. Find a hill with a steep grade and sprint to the top. Walk down and repeat. Gradually increase the number of sprints you perform over the course of several weeks. Each workout should last 15–25 minutes.
On another off day, perform cardio with a jump rope, or do steady-state work. If you jump rope, jump at an easy pace for 60 seconds and then rest 30 seconds. Repeat for 15–20 minutes. If you perform steady-state cardio, keep your heart rate between 120 and 150 beats per minute for 30–60 minutes.
Perform as many sets as needed. Perform several warm-up sets, gradually increasing the load until you find a weight that allows you six or seven reps, but perform only five.
Exercise 2 of 15
One-arm Dumbbell Row
Equipment
Dumbbells
Sets
3
Reps
8-10, 5-7, 12-15 (each side)
Rest
60 sec
Hold a dumbbell in one hand and rest the opposite arm and knee on a bench. Pull the weight up to the outside of your hip and lower it until you feel a stretch in your lat.
Exercise 3 of 15
One-Arm Incline Press
Equipment
Sets
2
Reps
8-10 (each side)
Rest
60 sec
Set an adjustable bench to a 30-degree angle and lie back against it with a dumbbell in one hand at shoulder level. Press the weight over your chest, and resist any twisting in your torso.
Exercise 4 of 15
Dumbbell Curl
Equipment
Dumbbells
Sets
3
Reps
8-10
Rest
60 sec
Hold a dumbbell in each hand at your side. Curl both dumbbells while keeping your upper arms at your sides. Squeeze your biceps as you curl.
Exercise 5 of 15
Decline Lying Triceps Extension
Equipment
Sets
3
Reps
10-12
Rest
60 sec
Hold an EZ-curl bar with hands at shoulder width and lie back against the bench. Press the bar overhead and then let your arms drift behind your head. Bend your elbows, lowering the bar behind your head and then extend them.
Perform as many sets as needed. Perform several warm-up sets, gradually increasing the load until you find a weight that allows you six or seven reps, but perform only five.
Set a bar in a power rack or on mats so it’s just below knee level. Stand with feet hip-width apart and roll the bar up to your shins. Bend your hips back to grasp the bar outside your knees. Keeping lower back in its natural arch, push through thighs.
Place furniture sliders or paper plates on a waxed floor. Lie on your back and dig your heels into the sliders with your knees bent and feet close to your butt. Brace your abs and drive your heels into the floor to raise your hips up.
Stand with feet shoulder-width apart and hold a dumbbell in each hand at shoulder level. Brace your core and press the weights straight overhead.
Exercise 13 of 15
Bodysaw
Equipment
Sets
3
Reps
8-15
Rest
60 sec
Get into pushup position on the floor and rest your feet on sliders (as you did in Day II). Bend your elbows to rest your forearms on the floor. Brace your abs and push your body backward so your legs slide straight back.
Attach a rope handle to a pulley and grasp an end in each hand. Stand back to put tension on the cable and pull the handle to your forehead, flaring your elbows out at the end position.
Exercise 15 of 15
Hammer Curl
Equipment
Sets
3
Reps
8-10
Rest
90 sec
Hold dumbbells with palms facing your sides. Curl both weights up without moving your upper arms forward.
