Our Guide to Low Intensity Interval Training (LIIT) will help answer most of the questions you have.Hello!
I did Eat, Train, Love today. And I plan to do a more restorative yoga flow later.
I trained to basic failure twice during this workout, once I could replace the dumbbells with lighter versions and kept going.
I have a question for those knowledgeable about nutrition and sports...
I've read this thing online (I actually think it was on ruled.me) that says low intensity training might be better for people on keto to train the body to use ketones more efficiently for energy.
Okay, so how exactly do I make a dumbbell workout low intensity?
The reasoning seems to be that the muscles need glucose past a certain point in training, which is why they fail earlier due to carb shortage.
The recommendation is to lift heavier weights (I only have the dumbells), which you can only do 5 reps with, and then rest for 3 minutes instead of two, because that allows the muscles to use ATP and ketones instead.
The other option, of course, is to do a more targeted keto where a certain amount of carbs (hell if I know how much) is consumed just before a workout, but I'd rather try normal keto first.
In the end though, does it actually matter for strength/muscle gains as long as you are eating enough protein and calories and training to failure? Doesn't failure, even if it happens earlier, lead to gains anyway? @Fremen @HellYeah @Damer
I'll give that a read, hadn't seen it yet.Our Guide to Low Intensity Interval Training (LIIT) will help answer most of the questions you have.
I will also add, for clarity, that the only fuel muscles use is ATP. Everything else is subject to that. Ketones is a chemical used in the blood to break down fat but that is a process known as lipolysis intended to replenish ATP. Everything that is broken down by the body is, essentially, a carbohydrate that is intended to replenish ATP supply.
Thanks for the answer! Doesn't sound like that would be an issue in my case. I'm just interested in maintaining bone density as I get older at this point... or to age gracefully I suppose.@Nevetharine hi, it is balanced, yes, but there is a caveat. You can just follow the workout of the day indefinitely and it'll give you a pretty good overall structured training regimen. We specifically pick the workouts that complement each other if you do exactly that, follow the daily recommendation. You will get cardio, strength, hiit, ab work etc - we also mix things up, add some yoga, stretching, very light work to help you recover etc. It's not random at all There is a small "but" there, though. We only feature workouts that require no equipment so anyone can follow them. Unfortunately, that often excludes workouts with "pull" motions - for those you need a pull-up bar or dumbbells. There are some workarounds (and we implements them all in our no-equipment workouts) but if your goal is to build back and biceps to a higher extend, following our workout of the day is not enough. It's more than enough if your goal is general fitness and well-being, core strength, VO2max, endurance etc but not, well, bigger arms and back. In your case, though, I am guessing this is not an issue? So I would say go for it, especially if you find the workout of the day easier to follow.
I hope this helps!
You guys should make a full-body 5-10 minute dumbell workout. Maybe I'd be able to stick to that.It's not you, it's just the world around us right now. We are all exhausted, physically and mentally. It's difficult to stick to anything right now, stay motivated or just spend time on self care. You are not alone, that's all I am saying
One thing you get with the workout of the day is that it's going to be something different every day. Our programs tend to have set structure with things being somewhat on repeat. And although it is by design, it can be not as exciting, I guess. That's said, a lot of the latest research indicates that for women's health in particular - bone density included, weight training is very, VERY beneficial. Even if you do 5 minutes a day, on the side. It's one of the reasons we are now adding more dumbbell / kettlebell / barbell workouts to the database. I personally do both - circuit and classic weight training exactly for that reason. As I am getting older, I really feel it It's just my two cents. My core belief is that you should do things that you enjoy, so long as you do something. The goal here is to keep going
I don't know about it being satiating. But the darker the chocolate, the less the sugar. So if your chocolate is super dark, you're not getting the same sugar rush followed by a crash that encourages more eating. I have some 90% cocoa chocolate that is only 1g of sugar per 15g. The 47% cocoa bars from the same company, on the other hand, are 50% sugar by weight. (I don't even want to think about how much sugar is in milk chocolate.)I don't know what's this that people keep saying about how 85% dark chocolate is so much more satiating than lower cocoa chocolate. I can, and have, eaten a whole 100g bar in one go.