Keeping up with your normal workouts while also following a low - carbohydrate diet can be quite a challenge. While on a strict low-carb eating plan, it’s unrealistic to expect gains in muscular strength or to take minutes off your running time. Still, l’ve designed a workout to help you maintain muscle mass and your cardiovascular health while doing so. Here is a two – week plan for keeping fit and healthy.
UPPER BODY PUMP
This upper – body-only workout consists of five targeted exercises to keep your arms, back and chest strong. Before the workout, stretch and perform your choice of easy – to – moderate cardio for 20 – 30 minutes.
1. Bench Press
Keeping your lower back pressed down, lie face – up on a bench. Lift the bar straight up and away from your chest, leaving a slight bend in your elbows while doing so. Return the bar to a few inches above your chest and repeat. Reps: 12. Sets: Two. Recommended weight: Bar plus 40 lbs.
2. Hammer Curls
Stand tall in a neutral position, holding a pair of dumbbells by your sides. Keep your elbows in close to your body. Raise the dumbbells up, with your thumbs toward the ceiling, squeezing your biceps. Return to the starting position and repeat. Reps:12. Sets: Two. Recommended weight: Pair of 5 - 15 lb. dumbbells.
3. Overhead Press
Standing tall in a neutral position, hold the dumbbells at head height with your elbows bent. Press the weights up above your head, nearly touching them at the top. Return to shoulder level and repeat. Reps: 12. Sets: Two. Recommended weight: Pair of 5 – 15 lb. dumbbells.