Help with training for 15 weeks on low carb no gym or weights?

[ayanehime]

Hi everyone,

I have finally sorted my diet out, I am losing about 1.3-1.5 kg per week, which is great I am really happy with that.

Just wondering what the best training for me, being on a low carb diet (around 20-30 carbs a day at 800-1000 calories a day) what kind of exercise should I do?

I have a treadmill 1,2 and 3kg weights and an exercise mat and a stability ball.

With such low level of food I find I am exhausted every day and never feel like exercising, but I used to run for about 30-40 min a day with no problem.

For some reason low carb diets are the only that help me with weightloss, and when I add carbs back in I am find with exercing, its usually just low carb + exercise really tires me out.

Any suggestions?

Elle.

 

[Built]

Hi there

I'm more comfortable on lower carbs, myself. I train heavy, with low volume. Would you be able to do that? Do you have access to a gym?

 

[ayanehime]

EDIT sorry forgot to provide stats...

>> I am 20 yrs female
>> Weight currently 75kg (165 lb)

I have been previously done up to an hr of cardio (running), basic strength like lunges squats etc

Trying to get down to 55kg.

 

[ayanehime]

No, I don't have access to a gym so no heavy weights, all I have is a treadmill and the heaviest weight i have is 3kg. Sorry, what does train heavy, with low volume mean in terms of training??

 

[Built]

It means keep the number of times you lift the weights low, and lift the heaviest thing you can in 5-8 rep sets.

For example, there's a workout written out in the "homework 1" link in my sig - six basic lifts:

squats
deadlifts
bench press
rows
shoulder press
chinups

I would do this workout as 3 sets of 5 to 8 rep sets, with nice long rest breaks between the lifts, and I'd try to lift the heaviest thing I could - with good form - for at least 5 and no more than 8 repetitions, then rest for a minute or two, then do that same lift for another 5 to 8 reps, then rest another couple of minutes, then perform a third set.

Then I'd move on to another lift.

If I were dieting on very low calories and carbs, I might only do half this workout one day, and the other half on the other day. That way, the number of times I lift the weight stays low and I don't wear out, which helps me stay strong enough to lift as heavy a weight as possible.

Does this help?

 

[Built]

Just re-reading your original post - I'd only lift twice a week on those calories, and at most just do some walking, up to an hour a day, and it doesn't have to be all at once.

 

[Merkaba]

Wow...800 calories? Don't forget that calories are not an enemy. You need them to do things like breathe, brain function, heart beat, skin, pancreas,kidneys, eyeballs...

 

[ayanehime]

OH WOW! yes this is exactly what I was looking for thankyou ^^ I'll try this out

 

[Built]

Good. You'll need to figure out a way to increase the weight you lift. You should be trying to lift the heaviest thing you can, with good form, in that rep range. For example, I squat at least 135 lbs when I do this workout, and sometimes go as high as 205 lbs. Now I've been lifting for ten years, and I didn't start with these weights but you have to expect to be able to at least squat your goal weight within the next year.

Light weights with low reps will do nothing for you once you're strong enough to lift something heavier. Think "progressive overload". On a low-calorie diet, that's what convinces your body to hang onto muscle while you drop bodyfat.

 

[CaptainNapalm]

If you're still relatively heavy, be very careful training on such a low carb/calorie daily diet especially if your daily activities are already burdening you out. If I were in your shoes I would just stick to the diet until you hit a plateau and lose more weight and then get into lifting while slowly increasing carb/protein/protein intake.

 

[Built]

Diet is indeed key. Walking is always good for you, too. Lift a few times a week, but don't knock yourself out with it; it's more of a regular stimulus to retain muscle than a way to work off the fat, remember that.

 

[DiGiTaL]

800 is not bad if your able to maintain it and know how to work your diet.

The Rapid Fat Loss Handbook by Lyle McDonald | BodyRecomposition - The Home of Lyle McDonald has a lot of great information on low caloric diets.

 

[Built]

^ That.

 

[ayanehime]

800 is not bad if your able to maintain it and know how to work your diet.

The Rapid Fat Loss Handbook by Lyle McDonald | BodyRecomposition - The Home of Lyle McDonald has a lot of great information on low caloric diets.

Thanks for the link, I had another read through the book and adjusted my diet. Starting today we'll see how I go ^^