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Lifting + Keto: a Powerful Strategy for Fat Loss the Story of Broliv

Read about the weight loss journey of Reddit user broliv, who lost 18lbs in 4.5 months by lifting and keto diet, replacing fat with muscle through anaerobic and aerobic exercise.

Article by Madeleine Smith

A photo of a 6'0" woman showing a weight cut from 174 pounds to 156 pounds. A total loss of 18 pounds.
F/22/6' [174lbs > 156lbs = 18lbs] (4.5 months) Proof lifting can also be an effective fat loss tool.
Originally posted on /r/progresspics

Introduction

Reddit user broliv shared their weight loss journey on the platform, detailing their transformation from 174lbs to 156lbs in 4.5 months. Their post went viral, receiving over 350 upvotes and various comments from fellow users. In this article, we explore their journey and the lessons we can learn from it.

Strategy

Broliv began by restricting their calorie intake to 500-1000 below their maintenance level, while also doing cardio and lifting on a less serious note. However, they soon felt weak and hungry, prompting them to switch to a keto diet two months in. They dropped cardio and instead did anaerobic exercise to build muscles while at a 500 calorie deficit.

Results

Broliv's transformation serves as evidence that lifting and a good diet can be an effective fat loss tool. Broliv's emphasis on lifting reflects a common misconception that young women should avoid weights and focus on cardio and abs only. By replacing fat with muscle mass, Broliv not only lost weight but also achieved a visually toned body composition.

Muscle Gains

Broliv also emphasizes the importance of protein intake in muscle gain. Broliv learned that since the body composition is based on muscle and not just fat loss, the focus should be on increasing muscle mass, not just weight loss. By sorting out protein intake and following a hypertrophy split routine, Broliv gained muscles and strength.

Takeaway

Broliv's experience with weight loss and muscle gain demonstrates that a good strategy, such as lifting and a keto diet, can be a powerful tool for body transformation. Rather than focusing solely on the scale, people should concentrate on a healthy body composition with full attention to macronutrient intake and anaerobic exercise. Each person's journey is unique, so if you're struggling with fat loss, don't give up--try different methods until you find what works best for your body.

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Madeleine Smith

Content Lead at MyProgressPics.com

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.