KETO/CARDIO/STEPS/ADVICE

[mrketones]

Hey guys, I'm not new to fitbit but new to the forums, I have some questions I'd like to get some opinions on. I've been doing keto since April of 2018. Been a game changer for me. When I started incorporating cardio into my lifestyle I'll admit was difficult to say the least. I was barely able to do 10 minutes on a treadmill, currently I can go for 2 hours or more and I enjoy hiking.

I've set my step goal to 10,000 which I'm concerned isn't enough. (I normally do more though, 10,-

I'd kind of like to know where your steps land, if you don't mind sharing your stats.

I'm 215lbs, just turned 30! My goal weight is 165. I've lost 130 lbs since the start and I've never felt greater physically however mentally well that's a different story. 

I also would like to know if you guys have any easy tips to start strength training. (Never done it; only cardio) and I know that completely changed the body so I'm excited to start!

[WavyDavey]

Hi @mrketones and welcome.

If you are exceeding your 10K step goal, it's time to raise that goal a bit. Try to keep it a little ahead of where you're at, but not so far ahead that you can't achieve it consistently.

Strength training is a favorite subject of mine. For starters, you may want to research bodyweight exercises (videos on youtube). Some people use resistance bands for strength also.

I prefer barbell training in a gym environment, and for that it's hard to beat the book Starting Strength by Mark Rippetoe.

[SunsetRunner]

The old 10,000 steps a day was set by the maker of the first(ish) pedometer and never examined by science.  Studies have shown that 4500 minimum steps give you health benefits and that they pretty much taper off at 7500 steps/daily. 

https://www.wbur.org/commonhealth/2019/05/29/10000-steps-longevity-older-women-study
"Among older women, as few as approximately 4400 steps/d was significantly related to lower mortality rates compared with approximately 2700 steps/d. With more steps per day, mortality rates progressively decreased before leveling at approximately 7500 steps/d. Stepping intensity was not clearly related to lower mortality rates after accounting for total steps per day."

[Dominique]

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@mrketones wrote:

any easy tips to start strength training

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Learn how to perform the main lifts (e.g. benchpress, squat, deadlift) with good form. Book a few sessions with a coach/personal trainer, or ask a friend to show you if you have one who can. Learn about progressive overload and get a notebook (more convenient/practical to use than a fancy app IMO) to monitor your progress. Rinse and repeat.

Compound exercices such as the ones mentioned above involve multiple joints and work several muscle groups at the same time (as opposed to isolation exercises that only work a single muscle or muscle group). As such, they give you more bang for the buck.