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Lift In Keto

Workout and Diet Program Designed For Accelerated Muscle Growth while Utilizing a Unique Carb Back Loading Approach

Here at Lift In Keto we believe that often times the fitness industry tends to overcomplicate things. We don't believe in crazy strict diets but rather we believe in enhancing one's lifestyle while making it enjoyable.

16/10/2020

New workout up! Click the link in the bio for $1 promo price! .....

07/10/2020

Squats 21s style 😬 get ready to feel that burn. Did 5 sets of these and felt like that’s literally all I needed to do 😂.

Reps 1-7 bottom portion of movement, Reps 8-15 top portion of movement, Reps 16-21 full range of motion. Don’t ever underestimate the importance of high volume work especially for your legs. Ohh and don’t use the transition of each stage as an excuse to rest. Constant movement through the exercise! .....

30/09/2020

Had a great quad session today that focused a lot on time under tension. Some mid rep pauses, slow negatives, and contraction holds! Wanna see the workout? That’ll be coming very soon 😉 .....

21/08/2020

You’re physique goals can probably be summed up into three main focuses: patience, consistency, adherence. That’s really it, there is no best workout or best diet. Sure there will be ones that you enjoy or don’t enjoy, some will make you feel better than others, and if you really want to nitpick yea there are probably some that over the long run is most optimal. BUT for most people this is insignificant and won’t even matter.

This is a culmination of 10 years of consistent work and adhering to a program (that was always evolving). I never really “stopped” unless I felt my body needed it. Life happens for sure but there is adapting to the situation and just totally going in the opposite direction.

Basically, just keep going. Seriously that’s all there is to it. Just...keep...going.....

07/08/2020

For anyone who feels like they are having trouble growing their quads or just wanting to make them “look better” it’s actually a lot simpler than any other muscle group. Lots of volume, lots of sets, lots of reps and let the diet do the rest. Honestly just squat for an hour if that’s all you have available to you, it will work! .....

28/07/2020

Constant improvement is something that gets more and more difficult over time. Speaking strictly from a physical standpoint. The mentality aspect is a battle within itself and honestly far more difficult. I think mainly people associate improvement with increased strength/“more weight on the bar”. While yes that’s absolutely true it becomes more and more difficult as time goes on. Whether it’s injuries, work/life balance, etc. that kind of heavy consistent training will take a toll on you and if you’re not ready can bring your confidence down.

So how do you progress if you can’t lift heavier? Building muscle is really just a function of breaking down the muscle of which mainly comes from time under tension. Best way to do this to understand the tempo of which you are lifting (4 second negatives as an example) and your rest periods (60 seconds rest instead of 2 minutes/supersets help with this as well). Basically there are many ways to get to your goal so don’t just rely on one.....

20/07/2020

What diet is the best? That’s a question I’m sure you ask yourself quite often. And most likely that answer revolves around some self affirmation of what you want to do rather than what’s actually optimal for you based on your goals, lifestyle, and training style. To answer the question there really isn’t one. For the most part they all work. I do, however, believe there is a most optimal way of dieting based on the factors mentioned above. That being said, if you haven’t tried it yet, I strongly recommend a low carb back loading approach if leaning out is your goal. It builds off the concept of super compensation (which allows carbohydrates to be used exactly as intended - not stored as fat) as well as using stored fat as energy. Better energy levels, better workouts, and a better physique. Of course this may not work for you but it’s always worth trying if at the very least to learn more about your body. .....

29/06/2020

Closed Kinetic Chain vs Open Kinetic Chain Exercises...What are they and why does it matter?
Simply put Closed chain movements are those where the feet and hands or fixed and cannot move freely (squats, pull ups, push ups, deadlifts, etc.) open chain is the direct opposite so your feet and hands/arms can move freely (rows, bench press, leg extensions, etc.) you’ll notice the vast majority of closed chain movements are the movements you are always told to focus on...why is that? For most people they tend to be the exercises that put on the most muscle. People respond to different things of course but this is a pretty accurate generalization. There is one thing that always bothered me though. You don’t have a legitimate weight bearing closed chain chest movement. Your only option really was weighted push ups but no one wants to be that guy in the gym lol...but really it just isn’t practical when training by yourself.....
And then quarantine hit and the gyms closed and now we’ll I didn’t have a choice. If I wanted to overload my chest this was without question my best option. Soo I got a weighted vest (the heaviest I can find that wasn’t sketchy) and then of course have wear a weighted vest and stand on my back. The results...the best growth I’ve seen in my chest in my entire decade of lifting weights. Moral of the story - don’t knock the basics, just make them harder

12/06/2020

I haven’t stopped working out since the gyms closed, I’ve been doing this for too long (almost 10 years) to have something make me lose my motivation to stop doing something I love. Too often people focus on everything that could go wrong rather than using the situation as a time to better themselves. I’ve been able to learn a lot about my body the last 3 months and found new and potentially more effective ways to achieve my goals. So no I can’t go to a gym and squat 400 pounds (yes I do miss it) but that doesn’t mean progress stops. Have you ever stopped to think that maybe the way you were doing it wasn’t the best way? Progress doesn’t ever stop only you do...

08/05/2020

Repost from
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•flavor•
Who said you had to gain the Quarantine 15?
This is a super challenging time for all of us in so many different ways. The biggest one by far: being home all day and NOT snacking on the entire house (trust me, I know).
If you stick as close to your routine as possible, you won’t feel so inclined to do that! Oh, you know that already? Okay, let’s throw out a real challenge.
🧘🏼‍♀️Wake up early (yes, EARLY!) and exercise immediately.
You will find with getting a good sweat in earlier on in the day will improve your mental health by raising endorphin & serotonin levels. Now, we all know endorphins make you happy and when we’re UNHAPPY, we tend to gravitate towards those things that make us feel better.
FOOD, SALT, SWEETS!
All the fun things that don’t do fun things to our bodies.
🥑Plan your meals!
You will see that if you have a structure of what you plan to eat for the day, it will trigger your brain to tell you to wait for the next plan. Make your meals flavorful so you do look forward to them! This lunch is the perfect example. Seasoned salmon with cauliflower gnocchi and vegan kale & cashew pesto. I get SO excited for lunch when I have this planned because it satisfies all the cravings and it keeps me full until dinner so I don’t feel the need to snack. Keeping your protein high also decreases the famished feeling, so have a fair amount with each meal.
🥦Snack on veggies!
If you’re going to snack at all, snack on veggies! Carrots, celery, broccoli, peppers, roasted brussel sprouts will all reduce that sweet tooth and fill you up. Plus, you can have so much completely guilt free!
Keep it simple, people and remember: MODERATION IS KEY!
and chocolate is not the enemy 😉

10/03/2020

Goblet squats with a slight variation. The first thing you might notice is my feet are elevated, again this is to shift more emphasis on my quads. The other thing you may or may not notice is that I am actually doing 1.5 reps. What that means is that you go down, go half way up, go back down, then go all the way up - that counts as one rep. You can pretty much do this with anything. The reason I do it with this is movement is because I really like the benefits and feel of goblet squats but the balance between the weight being used and difficulty of the movement is too skewed so this makes the movement more difficult! It’s also really great when you travel/on vacation and want to challenge yourself in the hotel gym!

03/03/2020

Any hammer strength type chest presses are typically great (this one actually isn’t a hammer strength machine but close enough). Two things worth mentioning here other than the obvious. 1. If you don’t have an incline version in your gym, slide your butt to the edge of the seat and position the handles in line with your neck. This will shift the focus to your upper chest. 2. This might sound like a joke but you should actually try it. Use your chin and press it to your upper chest and feel the contraction as it you have a third hand. Watch how much more of a pump you end up getting!

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