session. Beginners should generally start with the lightest weight possible, focusing on form and
breathing during their first few workouts. Once form has been learned, progressive overload is
applied by attempting to improve performance at each workout, by adding either repetitions or
weight. When 12 repetitions can be completed in perfect form, the weight should be raised
approximately 5% (or whatever the smallest weight increment available is), bringing the rep
count back down to 8. The lifter would then attempt to perform more reps until 12 were
performed at which point the weight would be raised again. Most beginners find they can raise
weights consistently for the first 8 weeks of training. Beginners should be sure to use a
controlled, slow lifting speed while they are learning the movements. Lifting the weight in 2-3
seconds and lowering it in 3-4 seconds is a general guideline. A sample beginner weight training
workout appears in table 1.
Table 1: Beginning weight workoutExercise Sets Reps Rest
Leg press(1*) 1 8-12 60”
Calf raise (2) 1 8-12 60”
Leg curl (3) 1 8-12 60”
Bench press(1*) 1 8-12 60”
Row (1*) 1 8-12 60”
Shoulder press (2) 1 8-12 60”
Pulldown (2) 1 8-12 60”
Triceps pushdown (3) 1 8-12 60”
Biceps curl (3) 1 8-12 60”
Crunch (1*) 1 8-12 60”
Low back extension (3) 1 8-12 60”- Individuals with very limited time can obtain significant benefits from performing these four
exercises (which should take approximately 5’) with 20-25’ of aerobic exercise. Alternately, if a
trainee has 30’ four times per week or more to exercise, they should perform weight training twice
per week for 30’ and aerobics 2-3 times per week for 30’.
Beginning trainees starting on the ketogenic diet should not need to consume pre-workout
carbs for at least the first 2-3 weeks. This should allow the major adaptations to the ketogenic
diet to occur as rapidly as possible. After 2-3 weeks of regular training, carbohydrates can be
consumed around training as described in chapter 11.
Numbers after each exercise indicate what exercise session a given exercise should be
introduced. The first workout would be one set of leg presses, one set of bench presses, one set of
rows, and one set of crunches. At the second workout, the first four exercises would be done and
the calf raise, shoulder press, and pulldown would be added. At the third workout, the previous
seven exercises would be done with the addition of the leg curl, triceps pushdown, biceps curl, and
back extension at which point no new exercises would be added. This progression allows
beginners to ease into training without generating too much muscle soreness.