Legs and Glutes Workout | A Few Weeks in Ketosis | No Excuse Girl

by | Feb 24, 2016 | Uncategorized

Hello everyone, I hope you’re having a happy hump day!  I just wanted to share this legs and glutes workout with you as well as share my plans on going into ketosis for around 4-5 weeks.  I put this leg and glutes workout together completely on a whim one night.  I happened to have a few friends join me at the gym unexpectedly to workout with me.  I had planned on lifting heavy that day with my workout partner, but since a couple of extra people joined I didn’t want us to rest too long in between sets.  I incorporated supersets into the workout and ended up with a KILLER leg and glutes demolisher.  I’m not even kidding, I was SO sore the next day, especially my glutes!  It always makes me happy when I can fire off the glutes like this!  You can watch it in my video below, let me know if you try it.  I also give you a quick tour of fridge so that you can see what foods I eat to support my training.
Speaking of food, my diet has changed pretty drastically within the last couple of days.  Today is day 2 of being on a ketogenic diet.  It is not something I plan to do long-term.  My purpose of going on the ketogenic diet is to burn fat (I would like to drop a few percentages in body fat composition) in preparation for a photo shoot I have coming up first week of April.  Like with any diet I approach, I am also curious to see how it effects my day to day energy levels, strength, and stamina.  My interest in this diet was peaked recently from a podcast I listened to on The Tim Ferris Show titled, “Dom D’Agostino on Fasting, Ketosis, and the End of Cancer”, as well as a post I read on Zuzka Light’s blog where she had experimented with the ketogenic diet.  I had also been reading through Dr. Peter Attia’s website a few months ago and have found his experiences with the ketogenic diet very interesting.

I have always been the type of person that does better on a routine, whether it be diet, workouts, or my work-life.  I have experimented with many macro ratios including high-carb low-fat, high-protein low-carb, and carb cycling.  From my experience, my body responds best to a high protein, low carb diet, but I do adjust my macro ratio every now and then depending on my goals.

While on the ketogenic diet, my macros will be at 70% fat, 25% protein, and 5% carbs.  I have never consumed such a high ratio of fats, I cannot wait to see how my body responds!  I will be using ketone strips to monitor my ketone levels.  I will post some more about this diet as well as my experience with it in a future post, I just wanted to get this quick update out before I get some shut eye.  Good night everyone!  Enjoy this workout….

The following two tabs change content below.
My Twitter profileMy Facebook profileMy LinkedIn profileMy Instagram profileMy Pinterest profileMy Tumblr blogMy YouTube channel

Esther Kim

Thank you so much for stopping by! I’m Esther, a Comprehensively Certified Pilates Instructor based in Honolulu, Hawaii. I’m passionate about helping women achieve their fitness goals through Pilates Workouts At Home, and I love sharing tips and advice on how to make Pilates a fun and accessible part of everyday life. I also have a love for athleisure wear and cute, fashionable outfits, embracing that Pilates Girlie Life in style. On my blog, you’ll find a mix of Pilates routines, fitness advice, and fashion hauls to inspire your fitness journey and lifestyle