Posted on 09/04/2019 8:33:01 AM PDT by FtrPilot
Since going keto means greatly reducing carbs, and since carbs are the body’s primary source of fuel, you might be wondering what your options are when it comes to how to exercise while in ketosis.
The good news is that while there are some things to keep in mind, exercise is totally possible on the ketogenic diet and even has some big benefits health- and energy-wise. These are important to know when wading through any misconceptions or poorly-understood topics around low carb eating and working out such as how to build muscle on keto or how many carbs you can actually eat on keto when you exercise often.
(Excerpt) Read more at perfectketo.com ...
If you are on a Keto diet and you exercise regularly, please share your experiences, good or bad.
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Interesting read, thanks for sharing.
I’ve done the keto diet several times on and off, especially when I was a younger version of myself and working out regularly. While it’s a tough adjustment for the first week or two, the rest of the time was much easier - your body replenishes its energy through a new method of nutrition, and you still have your cheat day, where you can eat whatever the heck you want.
That reminds me - I need to get back on the horse, this gut isn’t staying as flat as I like, but that means I’d have to cut out mah beer... and that ain’t happening.
I exercise just fine while in ketosis, of note, I don’t do any long, extended workouts, like I used to, back in the day. Also when my workouts fall on a weekend, ( I work out 4-5 days /wk) I workout fasted.
Seems to me ketosis would seriously motivate a Cheetah.
I always exercise near the end of my fast.
Yep, I do 30 minutes of high-intensity 3 times a week, and make sure I get a good walk in on the other days.
As for exercise, I do water aerobics and walk. That’s about it but it normally keeps my energy level up.
Having said that, I feel so tired this week. Had 3 rum and cranberry drinks Friday night and still recovering.
My body hates sugar.
Hopefully Ill be back in Keto soon. I feel much better when I am.
Loving this low carb list. I don’t always reply but I read every post. Thank you!!
I used to workout all the time when I was fasting and never noticed any decline in what I could do at the gym, and I worked out hard, really pushing myself, heavy weights, 3 to 4 days a week, 3 hours per workout minimum, 60 second breaks between sets. I basically just went in there and did it and didn’t think about it. It helps not to think about your pain, lol.
My exercise routine is 2.75 miles on the treadmill which takes 51 to 52 minutes. I wear a heart rate monitor and set the incline to maintain 115 to 120 BPM. At my age, that equates to 75-80% of max, well into cardio...definitely burning glycogen. I have been doing this for several months and have no adverse side effects.
I am in my mid-50s but I can get my heart rate up to 170 BPM, which supposedly is over 100% of my max, LOL! So I don’t know if that formula is quite correct.
ATP production and storage is still a part of the kregs (citric acid) cycle regardless of whether you are keto metabolic(pyruvate [non]variant of krebs) or on the standard western insulin spiking variant. There is absolutely no reason exercise should be any different. The only time it would be is if you been stuck dosing on carbs all your life and your metabolism hasn’t yet tuned itself for metabolizing lipids
I’m fairly certain that the “220 minus your age” is a “least-squares” curve-fit of a bunch of people of various ages exercised to exhaustion. It’s a classic example of a “y=mx+b” slope equation.
As such, there are certain to be outliers both above and below those values.
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I’m 6’2” and I’ve been on Keto for about 4 months and went from 207 pounds down to 183 pounds. I do 20 minutes of cardio every morning before work and I do circuit weight training 4 days a week before I eat lunch. My goal has always been to be slim and toned. My muscle tone is great. With the amount of protein that is eaten on Keto, building muscles should not be an issue. If you’re looking for energy or a keto friendly pre-workout supplement, drink a couple of cups of black coffee with no sugars or creamers starting an hour before you work out. Then your endorphins will kick in during workout and energy levels should not be an issue.
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