How To Start With Keto:

Now, one of the biggest myths about the keto diet is the fact that you’ll lose your strength and muscle mass…

I can assure you, that’s not the case!

In today’s video, I am going to cover the absolute best workout strategy while you’re following a keto diet and also, which types of exercise you should consider avoiding…

Hopefully, you caught my other videos in my keto takeover series I’ve been posting all week…

If you haven’t seen my keto cake recipe video, or my video where I break down the science of ketosis and why it’s proven superior to the other popular diets trending today, or my 3 most crucial veggies you need on a keto diet – Make sure you check those out!

Make sure you keep it locked in for tomorrow where I release perhaps my most controversial keto video in the series…

In tomorrow’s video, I am going to break down the 5 biggest drawbacks of the keto diet. You heard right…

There are some pretty big flaws and tomorrow, I’ll be addressing them all and giving you easy tips to in my entire ketox diet course for free will be over tomorrow at midnight…

So if you haven’t done so, head over to and enter your information – I’ll be drawing 100 random early enrollees to receive my complete ketox course FOR FREE!

Plus… when you sign up, I am going to email you a FREE digital copy of my pizza lovers cookbook so that you can see for yourself just how incredible satisfying the keto lifestyle truly is…

So if you’re ready to take the keto challenge, just go to

I’ll see you in tomorrow’s video!

Detox With Keto:


  • Oil Boss

    Posted July 21, 2021 5:26 am

    What do you think about doing the Keto and the Original Insanity work out.. dangerous? Ok? Too much?

  • Tia Hardy

    Posted July 21, 2021 5:26 am

    Is body pump a good class to take during keto dieting?

  • Marie Christine Sarrazin

    Posted July 21, 2021 5:26 am

    So high reps most of the time and sometimes low reps heavy load. I like to do Body Pump (high reps workout), what is your opinion on that kind of workout?

  • m bk

    Posted July 21, 2021 5:26 am

    Hey there, I have an important question: This week – Monday (today is Friday), I started a 4-6 week intensive workout plan, to lose weight and bulk muscle, as much as possible. I'm following a Chris Hemsworth-style building, functional & cardio workout. I am on a very Ketogenic diet. I have had a BMI of 25, maybe sometime 30 after the winter,spring and quarantine.

    I'm working out twice a day now: no breakfast (but coffee and water and vitamins) – brief but serious muscle burning weight routine (10min) with a brief cardio/yoga sequence plus abs warm up to warm up everything in am, eat light lunch – after work – a full 1hr weight routine, 6 days a week, with true jogging for 30 3 days a week. Everyday I'm not jogging – for the sake of my knees – I walk a good hour to cool down. No snacks, just a good dinner I make myself.

    My question is – and I know I just started – I am hardly hungry. I see all the diet plans of ramping up calories for muscle gain, but – without starving myself, at all – I can easily get happily through the day on one protein shake + 2 egg whites during the day (non-carb protein, (whey), 120 cal, + 100 calories of eggs), then a well made moderate meal of lean protein and lots of vegetables and fiber at night. During this regime I cutting (next to) animal fats – cheese, fatty hams – and focusing on plant fats. I find I'm not craving much fat at all (opposite to Keto), but love moderate portions of normal protein and lots of plants. No beans.

    I drink crazy amounts of water and very little alcohol, alcohol once a week. No sugar whatsoever. I drink a lot of black coffee tho ;).

    I must be eating well under 1000 cal – 40-60 grams protein, tons of fiber, maybe 50 grams fat tops.

    I feel I should be ravenously engulfing more with such a disciplined weight program, but hate to feel like I need to cram food in me for muscles to grow. I can tell when I'm full and have energy, and certainly not starving or denying myself. Is this normal? Is my body using my present fat stores for energy – both cardio, mental and muscle regeneration? Is this just a temporary cycle? I hope it's not dangerous to eat so light while working out so fully twice/day.

    Ty! Love the channel.

  • macarari

    Posted July 21, 2021 5:26 am

    Question. I need to train to join the army, how can i do that ?

  • TJ Jones

    Posted July 21, 2021 5:26 am

    So if I do biking for 30-45mins a day where my breathing is harder for say 15mins collectively is that good for the keto diet? I work second shift and eat at about 10am and noon and lastly at 230pm however I don't bike till around midnight with no extra food. Am I doing it wrong biking like that with no food in 8+hrs?

  • Liam Okane

    Posted July 21, 2021 5:26 am

    What about boxing training on Keto like Sparring?

  • Hritik Ronvelia

    Posted July 21, 2021 5:26 am


  • Terry Whelan

    Posted July 21, 2021 5:26 am

    It's true, I've been deep into ketosis for some time now.
    I used to easily benchpress 185lbs 10 times but today have a hard time doing 6.
    However I can bench 225 a few times quite easily but 135 I can do for a very long time.
    I find the muscle is still there but the fuel seems to have this dead spot. I rest, build up keytones and glucose, creatine or whatever but I can go for a very long time at the gym once I get going.
    Every now and then I carb up for a few weeks, I put 6 or 7 lbs of glucose/water on, eventually this dead spot closes but my endurance seems to wane a little.
    Personally I find the advantages of being in ketosis are superior but you need to take a trip a few times a year.

  • y0urmak3r

    Posted July 21, 2021 5:26 am

    This nigga reading queue cards

  • Donovan Rose

    Posted July 21, 2021 5:26 am

    I suppose then that burpees would be a bad workout. With my weight and cardiorespiratory endurance I’m only able to do about 8 reps then I have to pause. First set I can do more like 18 but I try to do 100 or 150 in sets.

  • Driving 101 Driving School

    Posted July 21, 2021 5:26 am

    Did he even answer the question? Sure talked a lot though.

  • Travis Suter

    Posted July 21, 2021 5:26 am

    Man, I wish I watched this a year ago when I was on keto yet lifting heavy in the 8 rep range and basically working anaerobic the whole time. You’re absolutely right that the reduction in strength messes with your head. Now I’m starting over while doing 14-18 reps along with walking uphill with average 125 bears per minute. I’m burning fat quickly without feeling totally drained.

  • ZYDAD :-}

    Posted July 21, 2021 5:26 am

    Title says best/worst workout on keto… but the video tells the whole history, scientific names, book summary and other bunch of terminologies that we dont give damn.

  • wmaffia

    Posted July 21, 2021 5:26 am

    How are you so fine looking? 🙂 I'm also of the old mindset… as heavy as you can go, 8-10 reps. Throwing that out the window. Thanks for the video, going to 18-20 reps.

  • Winberry Home

    Posted July 21, 2021 5:26 am

    Can you please make a video on basic home gym essentials? We are looking to set one up in our garage. Thanks!

  • eddo cino

    Posted July 21, 2021 5:26 am

    i am new to keto, i am really heavy but i miss doing my 20 min workouts where i go all out and super sweat and by the end am so tired. ive been doing keto and been doing workout at my max aerobic heart rate of 140 but i miss my really hard intense workouts. can try it while in keto? or will that get me out of ketosis? thank you for your time and vids

  • Anthony DeRosa

    Posted July 21, 2021 5:26 am

    Ketogenic and fasting with calisthenics. Is a phenomanl trio

  • Ryan Fleming

    Posted July 21, 2021 5:26 am

    Would you suggest reverse pyramid style training? Example: push press 1 set of 4 @ 200 reps, a set of 12 at 160, and a set of 135 at 16?

  • susan lintner

    Posted July 21, 2021 5:26 am

    What about cardio?

  • Mollynim G

    Posted July 21, 2021 5:26 am

    This was great

  • Sunny GSX-R

    Posted July 21, 2021 5:26 am

    This is completely off track. But is Powerade Zero safe to drink on the Keto diet?

  • Leo Vargas

    Posted July 21, 2021 5:26 am

    So lower your weight to beable to do 12-14 reps?

  • Jody Hakala

    Posted July 21, 2021 5:26 am

    Yes 10 reps that’s what we do that’s been trained to do very true Yep kind of funny I’m going to add more time in to weight lifting 🏋🏻‍♀️

  • Jody Hakala

    Posted July 21, 2021 5:26 am

    Ooh very helpful. Great video.

  • TheMesoPeaks

    Posted July 21, 2021 5:26 am

    Thomas for PRESIDENT!!!

  • AirPowered

    Posted July 21, 2021 5:26 am

    So what’s the optimal rep range?

  • Sameerah Puckett

    Posted July 21, 2021 5:26 am

    Can someone explain this to me in simple terms. I'm lost

  • Jovani Torres

    Posted July 21, 2021 5:26 am

    I enjoy doing CrossFit

  • לי היימליך

    Posted July 21, 2021 5:26 am

    wow, that's a great video!

  • Ce Dub

    Posted July 21, 2021 5:26 am

    Very interesting video. I have been lifting for 2 years and started keto 8 months ago and I definitely struggled in the beginning. That 4-8 rep range…that’s where I was living and it got easier but I still felt like I didn’t have the push or the strength I used to have. I’ve changed that over the last couple of weeks and I have felt so much better! You’re spot on with it messing with your head too! Great information!

  • Chase Potter

    Posted July 21, 2021 5:26 am

    Skip to 3:30 if you just want to know what workouts to do lol

  • Heliana

    Posted July 21, 2021 5:26 am

    does KETO work for powerlifting?

  • M Jones

    Posted July 21, 2021 5:26 am

    What I have been doing as somewhat of a compromise is instead of doing heavy sets is that I work up to a heavy 4-8 single set which should net some CNS development. I then do a HIIT like workout with light weight, slow negatives, explosive reps, and then a rest period. This is my time under tension.


    Posted July 21, 2021 5:26 am

    I tried totally fasted 80% of the time I even do it while bulking

  • Karun Verma

    Posted July 21, 2021 5:26 am

    Can't wait for your next video

  • Miguel garcia

    Posted July 21, 2021 5:26 am

    I do keto but I recently just got in to CrossFit can you touch on that type of workouts while on keto. The pros & cons while on keto and CrossFit

  • Woodz514

    Posted July 21, 2021 5:26 am

    How about calisthenics training style, pull ups dips push ups muscle ups?

  • Jose Mora-Hurtado

    Posted July 21, 2021 5:26 am

    Hi Thomas, would you recommend crossfit if we follow a polarized training method (80/20)?

  • Paulo Vitor Martins

    Posted July 21, 2021 5:26 am

    Didn't understand why the higher rep range. And ketones cannot be used anaerobically

  • Heather Greely

    Posted July 21, 2021 5:26 am

    I have a question for you. I swim. I love it. What is too much and should I be switching my workouts up? I do have my gym time but I swim maybe 8 plus miles a week. Help.

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