Keto & Hiit Helped User Lose 38Lbs in 7 Months

Introduction

Reddit user ketoadapted__ shared their inspiring weight loss journey with the Reddit community. Aged 25, 5'4", and starting at 155 lbs, they are now 38lbs lighter after following a strict diet and exercise routine. Their secrets include a diet low in carbs, full-body strength training at least 3 times a week, and high-intensity interval training (HIIT) once or twice a week.

Keto Diet

Ketoadapted__ attributes their success mainly to their ketogenic diet, limiting their carb intake to under 20g per day. They tracked their calories and adjusted their macros every 5lbs or so to make sure they stayed on track. Ketosis made them feel fuller for longer, while also providing more energy than they experienced on other diets. They gained great advice from the subreddit r/keto, and r/keto gains, which taught them about fulfilling their daily protein goals and experimenting with different recipes.

HIIT Training

Keto wasn't the only significant factor in their weight loss journey ketoadapted__ also implemented high intensity interval training once or twice a week. They admitted that they don't enjoy traditional cardio, but found that HIIT training helped them stay motivated. HIIT training is known to increase your metabolism, burn fat rapidly and increase your overall fitness level. Ketoadapted__'s routine consisted of full-body strength training and focused on three main exercises: bench press, squats, and deadlifts.

Full Body Strength Training

In addition to HIIT training, Ketoadapted__ made full-body strength training a focus in their routine. With three days a week of strength training, they work all of their major muscle groups, including their arms, chest, back, and legs. Deadlifts, squats, and bench press work on all of these muscle groups at the same time, contributing to a full body workout. Working with weights has helped them reduce their jiggle, improve their posture and increase their confidence.

Advice for Others

Ketoadapted__ lost an impressive three to four pounds per month over seven months, reaching their goal of a 20 percent calorie deficit. Their secrets include a ketogenic diet, full-body strength training, and HIIT training. Ketoadapted__'s journey is a great example of how proper diet and exercise can lead to significant weight loss as well as improved mental state, confidence and self-esteem. Try implementing a keto diet and HIIT training, or full-body strength training, into your own routine and see what it can do for you.