Have been feeling so depress over my keto diet recently, As I had not shed any weight, not about to go into deep ketosis ever since I got kick out since 2 weeks ago. I feel tired, I feel fat...
It seems like everything can affect keto-adapting, too much whey, too much protein, casein sensitive, carb sensitive.
Fat Fast
Almost at the verge of giving up on Ketogenic, going back to the calorie deficit meal replacement shake. I did my last research and I found fat fasting! Basically to eat only fat, or rather 90% of calories from fat, with only 1000 Cal a day. So yesterday I only took my 0 Cal BCAA, coconut oil, butter and Philadelphia cream cheese. and TaDang! Am back to Ketosis! Like finally! Shall continue myself in ketosis and achieve keto-adaption! KamBaTeh!
A man can learn a lot from observing women in a book club for
five minutes. I would know because my wife is part of a one, and every
time I spend a little time with those ladies I come away much wiser and
more convinced that men and women could not be much more
different—unless you’re talking about exercise.
You see, the
exercise techniques that work best are universal to men and women. And
yet most women wouldn’t dare approach the gym like a guy. How do I know?
Because the 10 women at my wife’s book club told me so last night, and
it’s the same thing I’ve heard for the last 10 years in the fitness
industry. The reality is that training “like a man” will actually make
you leaner, sexier, and have your friends dying to know your secret.
So forget gender differences for a moment. Here are three tips that are part of the foundation of my New York Times best-selling book, Man 2.0: Engineering the Alpha.
They work well for men, but like most things in life, by following
these simple rules, the end result will look even better on a woman.
Rule 1: Stick to the Basics
Everyone
loves to create exercises that make working out more fun. And that’s
fine; your workout should be enjoyable. But thinking that Bosu ball
balancing acts or one-legged plié jumps while holding a kettlebell will
get you fitter faster just isn’t accurate. If you want results, you have
to stick with what we know works. And that’s classic, multi-muscle exercises like squats and deadlifts.
These exercises work because they force you to use multiple muscle
groups at once. And the more muscles you activate, the more fat you’ll
slash.
These may seem like exercises for guys, but not all squats
are done with a barbell loaded with lots of weight. (Although women
shouldn't fear heavier weights; they don’t make you bulky.)
Variations of these exercises are timeless and extremely effective. Grab
a pair of dumbbells and try Bulgarian split squats (Click here to see a how-to video.). Your legs and butt will thank you.
Rule 2: Less Cardio
More
women perform cardio as a means to lose weight than men. This is not a
stereotype—it’s reality. That’s not to say men aren’t equally guilty.
(We spent part of an entire chapter in Engineering the Alpha
busting the cardio-fat loss myth.) It's true cardio helps you burn
calories… but so does eating. So that’s not the issue; you want to find
the most efficient ways to burn calories and more importantly
fat. And you want to build a body that makes it easier for you to enjoy
the foods you love, right?
That’s why cardio isn’t the answer.
Or, at least, it’s not the primary solution. Cardio will burn calories,
and weight training is more likely to burn fat. If you’re going to do
cardio, make it secondary to weight training. That means either doing
cardio on separate days (if you have the time) or after a weight
training workout. The best thing about lifting weights is that your body
adapts to the new muscle mass you'll build, which means your metabolism
will be higher, you'll burn more calories, and you'll change your
hormones (like insulin) to be able to handle the foods you love.
Rule 3: More Intensity
I’ve
spent enough time in the gym to know that making fitness social is a
great idea. Few things are better than going to gym with friends or
being part of group fitness, whether it’s bootcamp, Crossfit, or Zumba.
What’s not okay is focusing on the social aspect more than the workout
itself. Most guys go in with a “go big or go home” mentality. While this
can lead to injuries, it's closer to the right mindset in terms of
getting results.
When you go to the gym, you want to get in and
get out. Longer workouts are not better workouts. Intense workouts are
what works. Your heart rate should be elevated and you should be
sweating and feeling your muscles work. Completely transforming your
body does not take a lot of time—but it does take a lot of effort. If
you want an idea of what all out effort feels like, try this simple
two-exercise sequence. It's called a countdown. It might only take 10
minutes, but it might feel like the hardest workout you've ever
performed. Use this as a baseline for how hard you should be pushing to
get the body you want.
Countdown Workout
Perform 10 reps of a kettlebell (or dumbbell) swing
Without rest, do 10 reps of burpees
Still without resting, do 9 reps of the swings
Now do 9 reps of burpees
Continue
this pattern until you do just 1 rep of each exercise, trying to rest
as little as possible (or not at all) between moves.
Extract from www.shape.com