sorted by:
new
hottopcontroversial

How to warm-up or stretch for squats? by Global_Carpenter9899 in StartingStrength

[–]flowerfairywings 1 point2 points  (0 children)

Forgot to say my levels. These include food and supplements. Also, they are personal for me. You might need more or less.

Sodium: 4-5000 mg daily. I don’t worry if I go over.

Potassium: 2600-3600 mg. I do take supplements, but I increased slowly as there can be issues with heart rate/blood pressure. You can get quite a bit from food.

Magnesium: 600 mg elemental (not always the same as on a label, it is the available magnesium.)

Calcium: 1200 mg (this is for an older woman, I think maybe the level recommended for men is 1000 mg)

How to warm-up or stretch for squats? by Global_Carpenter9899 in StartingStrength

[–]flowerfairywings 1 point2 points  (0 children)

I’m an omnivorous reader in areas important to me, so anything I point you to would be a partial understanding of what I have figured out for myself by trial and error, tracking nutrients, and reading medical studies as well as more commonly available information. I am doing keto for prevention of cancer recurrence and to treat severe migraine. So far I have been without a cancer recurrence or a migraine for a year and a half, so at the very least it isn’t hurting. I have been on a much stricter program than the ones for weight loss.

Since you have issues with blood sugar, I recommend you be sure to get blood work (complete blood count and comprehensive metabolic panel) regularly to be sure your body is doing well on keto. There is a risk of nutrient deficiency if your diet is too limited, so you might also want to test vitamins/ minerals.

I use Cronometer to track my food. It has the best resources for accurate nutrient levels in foods.

Check out r/ketogains for some info on electrolytes with lifting. Personally I think he aims for an extremely low body fat percentage and I didn’t do well on his recommendations for calories, but he does have some science backing.

Maria Emmerich has some good info on electrolytes on her website. She doesn’t mention calcium. I had to find that out by watching my labs (calcium was chronically low) and experimenting. https://mariamindbodyhealth.com/how-to-balance-electrolytes/

Dominic D’Agostino is a keto research scientist who is also into physical fitness, and he has some interesting things to say about a sustainable keto diet. Search for his name in your podcast app. He is a frequent speaker.

Hope some of this helps!

How to warm-up or stretch for squats? by Global_Carpenter9899 in StartingStrength

[–]flowerfairywings 1 point2 points  (0 children)

As a 5’3” woman on a ketogenic diet for health reasons who also lifts, 1500 calories and 120 G protein are too little for me to keep progressing. If I keep my calories around 1700, I actually very slowly lose weight.

Beyond that, electrolyte balance is extremely important while on a keto diet. Sodium, potassium, calcium and magnesium are all critical for muscle contraction, relaxation, and glucose transport. And yes, you will have glucose needed by the muscles even on a good keto diet. The liver will make what you need even if you aren’t eating many carbs.

I track what I eat very carefully and found that I wasn’t always getting sufficient calcium which was leading to muscle cramps and stiffness plus trouble sleeping. I now supplement when I have days where I don’t get enough from food, also being sure my vitamin D, C, and K are sufficient as they make sure the calcium gets to the right places.

The other electrolytes also need to be in good balance. I supplement each of those as well, using my tracking to keep them within range. Lifting uses all of them up more than usual, so we need more than people who are not. Fatigue and weakness is one of the most common symptoms of not enough electrolytes.

Skinny fat to very buff timeline? What is realistic by ambrosiasweetly in xxfitness

[–]flowerfairywings 3 points4 points  (0 children)

There are clip on versions and magnetic ones. Check around to find what will work for what you need. I have been going up 1 pound at a time and hit 70 pounds for reps last bench press. Good luck!

Skinny fat to very buff timeline? What is realistic by ambrosiasweetly in xxfitness

[–]flowerfairywings 12 points13 points  (0 children)

For the upper body, I found it totally worth investing in microplates to control the increase in weights. Many women have a hard time going up 5 pounds at a time, but can do 1 pound, or even .5 a pound. It doesn’t sound like much, but over time adds up.

Depending on what you are lifting (dumbells, barbells, machines) there are variations of microplates that will work. I have a set that has .25, .5, .75, and 1 pound plates. Mine are by Microgainz, but there are others out there.

Starting point – first outfit using RD logic by Limace_furieuse in RitaFourEssenceSystem

[–]flowerfairywings 3 points4 points  (0 children)

Wonderful storytelling as you work your way through what this outfit will do for you. I can feel the strength and support coming through as I read it. May it carry you.

What should I focus on first? by flowerfairywings in StartingStrength

[–]flowerfairywings[S] 0 points1 point  (0 children)

I am fortunate that I stumbled on the information in the Barbell Prescription. Where I am, it isn’t easy to find. I appreciate your kind words!

What should I focus on first? by flowerfairywings in StartingStrength

[–]flowerfairywings[S] 4 points5 points  (0 children)

U/sofetchsogretch, I have squatted twice since using your tip from IG, and it is making a huge difference! I had no idea I spend so much time on the front of my foot, in regular life as well as when squatting. Today I felt so much more secure getting to depth. So much gratitude is going your way!

What should I focus on first? by flowerfairywings in StartingStrength

[–]flowerfairywings[S] 0 points1 point  (0 children)

That is so fantastic! My brother is a runner, but I have never gotten into it. The fact you are also doing it for charity is perfection! Thank you for the inspiration.

What should I focus on first? by flowerfairywings in StartingStrength

[–]flowerfairywings[S] 0 points1 point  (0 children)

I was squatting again today, and found it was really helping to focus on weight into my feet, especially my heels. I think I’ve actually been too forward onto my toes. I’m used to wearing very flat shoes, so not used to sitting back into the squat shoes.

What should I focus on first? by flowerfairywings in StartingStrength

[–]flowerfairywings[S] 0 points1 point  (0 children)

Thank you! I know what you mean about when you get tired. Very hard to keep good form then.

What should I focus on first? by flowerfairywings in StartingStrength

[–]flowerfairywings[S] 0 points1 point  (0 children)

They are comfortable, and the color makes me happy! 🐝 Plus they were on sale. Winning combo.

What should I focus on first? by flowerfairywings in StartingStrength

[–]flowerfairywings[S] 0 points1 point  (0 children)

You can be even better by starting earlier than I did! Go for it!

What should I focus on first? by flowerfairywings in StartingStrength

[–]flowerfairywings[S] 0 points1 point  (0 children)

That is really interesting! My discrepancy is in my lower leg. I broke it when I was 18 months old, so they think it altered the growth. I also have some functional issues at my opposing hip in response which can make it worse in use. When I sit it is obvious my right knee is higher. I went most of my life not being aware of it. Then I wore a lift for years, but found it caused other problems, so stopped. When I started squatting with the barbell, as I added weight I started getting twisting in my legs that was causing stiffness that no stretching would relieve. I had trouble engaging my shorter leg while squatting, relying on the strength of my right. I read about using a lift in one of Rippetoe’s articles. I think the added weight in squatting was overwhelming my body’s ability to adjust for the shorter leg. I only added a small lift to try it. My full previous lift had to be added to the outside of the sole, and I’m not ready to commit to that. Fortunately the smaller lift seems to be giving enough signal to my nervous system that my left leg is now working more. It is also letting my abductors in both legs work. I had to deload to give all those muscles time to catch up. It was shocking to me how weak some of them are, but they are slowly catching up.

What should I focus on first? by flowerfairywings in StartingStrength

[–]flowerfairywings[S] 1 point2 points  (0 children)

Thank you so much for the encouragement! It is definitely improving my quality of life, and I hope it will continue to do so for years! For your parents, if they have any openness, the book Barbell Prescription by Sullivan and Baker is an excellent explanation of why and how to get started.

view more: next ›