My physio has given me the green light to start running again. Just as the weather turns grim
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Running over winter is far, far, far more enjoyable than during the summer. Itās too easy to overheat in the sun.
In terms of keto, done correctly you drop weight very rapidly. Last time I did it I managed to last 2 months before I had a mishap that became permanent, and in that time I dropped 22lbs.
There are downsides too (my sleep is terrible at the moment whilst my brain gets used to running on ketones, although I actually feel quite awake during the day) but I strongly feel that the positives outweigh the negatives.
If you do want to start, have a watch of this. Itāll give a starting point from. The basics, however, are to keep your carb intake to fewer than 20g per day, whilst getting around 80-85% of daily calories from fat and, ideally, staying in a calorie deficit. https://youtu.be/OHEHjGJgSnw?si=A_Gucsmj4hMNjE6P
Feel free to DM me any questions if you like.
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I lost 20lb when I did keto and have mostly kept it of with 16:8 intermittent fasting with limited bread and potato intake. Personally use my fitness pal to keep track of my calorie intake and found 500+ Easy Keto Recipes - Makes Keto Diet Simple - Diet Doctor really useful for ideas and meal planning. Although it looks like you need to sign up there is no need to to get access to the recipes 
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Running over winter is superior to summer, far too warm in the summer.
Keto is great, the idea of almost eating as much bacon and sausage for brekkie as you want is like a dream. It can be hard to live by without plenty of planning, especially if you are on defence estate or have to have rations.
I find intermittent fasting and general calorie restriction is easier to cope with longer term.
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Agreed the winter time is much more comfortable.
Only downside is itās also wet half the time too which is never fun.
Back in the gym today. First time in about two weeks after a delightful bout of food poisoningā¦
So you were on for slimmer of the week then?
Probably.
I even got āDelhi Bellyā when I deployed once, past two weeks have been worse than that.
10 days in, BMI has dropped from 32.2 to 30.8
Only a couple more points off and Iād be eligible to join the RAF if I wanted to. But that will take a lot longer than the 10 days to date.
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Finally, after much procrastination, got the running shoes out and went for a run this morning.
After looking over the weekend it became apparent my last run was pre covid 
I just wanted to see if I could run for 5k without stopping/walking. Been walking and doing some paddling over summer but not really anything else so was quite happy with a 30m 13s baseline for this overweight nealy 50 year old 
Aim is to be back sub 25mins by the spring 
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Damn look at these posts this morning!
I think #MotivationMonday has to become a thing!
Well done all.
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Bit of #midweekmotivation went for a lunchtime run and managed to break the 30 min mark with 29m 2s for the 5k down 6lb since Friday with a bit of intermittent fasting too 
I know the weight loss will slow but managing to not be tempted by the biscuits or ice cream when others are having them in the house and maintaining the will power to eat cleaner is making me proud of myself too.
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Last week, the weight loss stalled a little bit. However, the progress is still in the right direction and Iām getting better at working out which foods work for me. Now down to a BMI of 30.6, having lost 5kg in about 2 weeks.
For the first time in a month, I was finally able to run a solid 5km without stopping this morning. The diet has led to a much higher heart rate when exercising though, so this was about 8 minutes slower than usual.
But those set-backs arenāt bothering me. Iām on this diet to make positive change for the longer term. I know full well my running pace will return eventually and I already have more energy from less sleep and less food, so Iām happy. Only just managed to avoid the custard donuts this week thoughā¦
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Pretty sub optimal session at the minute.
Want to blame lack of sleep and tough week at work last week, but I think theyāre just excuses. Really difficult dragging myself through this morning.
I find this time of year tough for motivation, especially if Iām planning to do anything before work. I think itās the change in daylight hours.
Iāve found using a light-up alarm clock quite helpful for, partly, overcoming this. Otherwise I donāt think Iād make it out of bed before 0800, let alone the 0630 I try to stick to for morning runs!
Iām up for 0445.
Just a struggle this morning. Didnāt hit the weight I normally get.
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My injury has returned. Early this year, usually it waits till November!
Need some training tips for sit upsā¦
Managed to wrangle an adapted fitness test in a couple of weeks, and I know my weakest component is sit ups.
I need to make 32 in a minute, Iām hitting 32/33. But ideally I need to make the pass a little more comfortable.
With the fused spine and pelvic fixation, I just need to grind that minute out through a bit of pain, so any tips would be appreciated.
With any luck, once Iāve passed, docs will locally amend my records, let me go on the high threat courses and let me deploy a little moreā¦
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Do you have a lower or upper back issue?
If lower back consider a towel or similar rolled up on the floor behind you to act as a stop so youāre not over stretching to reach the floor on the way down.
Also consider doing butterfly sit ups or weighted overhead sit ups when practicing to train non-dominant muscles that might help.