Bodyweight Exercises: My Free Solution to Excess Carnivore Energy

Approx. Reading Time: 6 minutes

As I progress through the stages of keto-adaptation on carnivore, I find myself bursting with energy. So I began incorporating bodyweight exercises. My carnivore journey started on July 9th, 2018. I am just past the eleventh-week mark with the 90-day point quickly approaching.

I started the carnivore way of eating because of multiple underlying health concerns in addition to weight issues. As I see it, obesity is a far-ranging epidemic that may be caused by a multitude of factors, possibly many undiscovered. It makes me wonder if what’s been done to the food and lifestyle of the typical American causes the increases in obesity. In a few short decades, the average waistline has expanded drastically. In the same period, the diet industry makes billions of dollars alongside the pharmaceutical industry.

What bothers me may not have harmed you and vice versa. Either way taking responsibility for your weight loss journey is essential for success. There are no magic pills or shortcuts for sustainable weight loss and optimal well-being. Not everyone who is obese overage didn’t follow the proper diet. From my experience, many overweight people follow more strict diets than thin people. A variety of factors like stress levels, gut bacteria and health, quality of food, metabolic rate, and possibly even genetics and ancestry play a role in how your body responds to what you consume.

Disclaimer:

The following is intended as a discussion and exploration of our personal health and our experience with a carnivorous (all meat) way of eating and is not meant to be taken as medical advice or to suggest a cure or treatment for any disease or illness. All bodyweight exercises discussion is for informational purposes only. If interested in this practice, please educate yourself thoroughly. Also, seek advice from a qualified holistic or medical professional. We do not accept liability for damage or injury that may allegedly arise from any information or suggestions herein. As with anything, taking yourself to extremes can be very dangerous unless you are well trained and know what you’re doing.

Finally Nourished

On any weight loss journey, the critical ratio to fast results is 80% Nutritional and 20% exercise and conditioning. For some weight issues are a new issue in their life. While for others, like myself, weight issues are a lifelong battle. With carnivore the nutritional 80% remains in check, so now I have time and energy to focus on improving my strength, flexibility, and overall body control.

I’ve been obese the majority of my life despite being active in my early years. As a child, I ate some candy and treats, but less than my peers since my family didn’t keep them in the house. Since reaching adulthood, my weight fluctuated up and down, but I never maintained a healthy weight. Often, I felt like food controlled my mind and stomach. At points, I remember feeling ravenous especially when I worked out consistently, it felt like a vicious cycle. Overall, however, I calorie restricted more than indulged.

In recent years, I eliminated foods that I recognized made me not feel as well. I removed sugar, processed foods, gluten, most soy, and more essentially bringing me to paleo then ketogenic. Initially, I realized drastic health improvements, especially with hormonal issues and pain. The benefits of the diet flatlined, the weight loss stopped, and the number crept back up. I never questioned that vegetation might cause weight control problems. In fact, I increased veggies often, but I could never maintain the increased amount for long since I would feel worse. Progressing to carnivore indeed reversed my inability to stick to a way of eating. I always feel well-fed, and each day I gain strength and energy.

Stay Within My Ability with Bodyweight Exercises

As I mentioned, 80% of the work remains consistently on track. Now, time to incorporate that other 20%.

A few years ago, I lifted weights six days a week with an out of alignment back. Since I am still a long way from my healthy weight, I decided to go a different path. For the past few weeks, I focused on stretching my hip flexors and starting to build up strength in my abdominals.

My current methodology requires finding the fine line between doing as much as I can and not overloading. This methodology allows me to keep up with regular workouts rather than going hard then quitting.

Finding Calisthenics

Last week, I bumped into a calisthenics video and realized the benefits would help me hit my goals. For simplicity, calisthenics is rhythmic bodyweight exercises. I will push, pull, and grip my way into a powerful, fit body. Currently, I work out for a short period daily. Since my endurance needs improvement, I perform sets of modified push-ups and pull-ups and bodyweight squats throughout the day. I find calisthenics progressions extremely helpful here.

Modifiable

Bodyweight exercises work well for me since I can modify the position to increase or decrease how much weight I move. The road ahead is long and arduous, but modifications allowed me to start now rather than wait months or years for a healthier weight. I focus on performing all movements correctly and with the greatest range of motion. Interestingly, I became aware that I had been performing push-ups and attempting pull-ups entirely incorrectly all along. To be fair, I can complete non-modified push-ups. However, since becoming aware of my poor form, I decided to take a few steps back and build my form properly through progressions.

Anywhere, Anytime

What I really love is that I can do bodyweight exercises anywhere. Often, I will do modified push-ups throughout the day, while cooking or cleaning. Early on, while my rep abilities are low, I am focused on getting in as many reps throughout the day as possible. Since my body is the weight, most moves do not require equipment. During work breaks or any time I feel a burst of energy, I will do a set.

Options

Pull-ups tend to be the hardest to simulate at home, but have a pull-up bar and TRX suspension system that fits all of my needs. Another great aspect of bodyweight exercises is that they can be done at a local park, so I don’t even need a gym membership yet. I found this great site that maps out all outdoor calisthenics parks for all around the world. (Not a paid affiliation, just found it useful)

Goals for Bodyweight Exercises

If you follow the blog, you know that I do not weigh myself, rather using a measuring tape. With that said, for the sake of this section, I estimate my weight to be between 200 and 220 pounds. My other stats are female, 33 (nearing 34), 5’6″, moderately muscular.

I want to stop here and say that I can’t begin to estimate what my all of my final goals will be in terms of bodyweight exercises. So, rather, I will share my starting abilities and my first milestone and long-term goals. Surprisingly, I improved in several areas in the first week. This weekend, we plan on visiting a local calistenics park. (Click here for pictures from our trip to the park)

Starting Ability

• Pull-ups – 0 – could jump up, but not hold my body up for more than one second – no ability with negatives – 8 Australian pull-ups
• Push-ups – 8 – admittedly not perfect form  – able to perform negatives
• Squats – 12 – previously trained with weighted squats – able to perform negatives
• No known ability on any other core movements

First Milestone Goals – Due by December 31, 2018

• 

  Pull-ups – 1 proper pull-up – Jump/Hold for 10 seconds unassisted- Perform at least 5 negative reps

• Push-ups – 12 perfect form – Increase range of motion and holds – increase negative reps ability
• Squats – 50 reps without rest
• Stronger core
• Increased muscularity on arms and legs
• Improved breathing and form

First Week Improvements

• Pull-ups – Jump/Hold for 7 seconds (partially assisted) with partial negative on release – 12 Australian pull-ups
• Push-ups – 3 proper form, but limited range of motion (ROM) – focusing on 1 for greater ROM – 12 modified push-ups with negatives on final 2-3
• Squats – 20 reps without rest

Figuring out what is best for you and your personal goals that is maintainable and you enjoy – will benefit you far more than any product or service available to you. Eating the proper nutrition of high-quality nutrient-dense foods and performing simple bodyweight exercises will build you more strength and a leaner waistline than any fad diet or work out a video can provide.

Each week, I provide an update on my carnivore journey and information relevant to those curious. Subscribe to our email list for notifications on the latest articles.

We’d love to hear some of our reader’s questions or about their efforts in their weight loss journey, carnivore or otherwise. Share with us in the comments below or email us at emails@dirtywindshield.com.

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