How to Drop Fat and Build Muscle on KETO: the BEST Work Outs🔥💪

How to Drop Fat and Build Muscle on KETO: the BEST Work Outs🔥💪

August 10, 2019 1 By William Morgan


So you’ve just decided to try Keto, or maybe
you’ve been on the diet for a while, and I’m
sure you’re wondering: how will I exercise
if I’m not eating carbs?
That’s how I get my energy.
Well, great question.
So on Keto, you won’t be getting energy from
carbs, but you will be getting energy from
other sources.
The Keto diet is all about eating healthy
fats, so you’ll be getting all the energy
you need to go hard in the gym, from high-quality
meat, seafood, dairy, and healthy oils.
When you are in ketosis, your body is in a
fat-adapted state, and is getting its energy
from the fat in your diet, and from your fat
stores.
Because of the difference in fuel, you have
to rethink your routines to make sure you’re
getting the most out of your workouts.
You will have plenty of energy to engage in
5 types of exercise to keep your body and
heart healthy, your muscles strong, your energy
elevated, and your mind sharp.
Let’s start with the first: aerobic exercise.
Otherwise known as cardio.
Aerobic exercise is low-to-moderate physical
activity that you can sustain for at least
3 minutes in order to beneficially impact
your cardio respiratory fitness, and strengthen
your heart and lungs.
Aerobic exercise is in the presence of, or
with, oxygen.
So while your heart rate increases, you perspire,
and your breath quickens, but you aren’t totally
out of breath during aerobic activity.
You can engage in low, moderate, or more vigorous
aerobic activity.
But lower intensity, steady-state cardio,
like hiking a hilly trail is fat-burning and
especially recommended for keto dieters.
Especially as their body’s adjusting to the
diet.
So go for that jog, swim, cycle, or dance
class.
This will help you enlock and burn through
those fat stores.
Why not try 20 minutes of medium-intensity
jogging or cycling?
Next up, anaerobic exercise.
Anaerobic exercise means in the absence of,
or without, oxygen.
When you exercise anaerobically, you get out
of breath fast, and can typically maintain
effort for only a few moments.
Anaerobic activities require short bursts
of energy, like weight lifting or sprinting,
and aren’t ideal exercises for the keto dieter.
Here’s where intensity comes in play in a
big way.
During low-intensity aerobic exercise, your
body uses fat as a primary source for fuel.
But during high-intensity aerobic exercises,
carbohydrates are typically the main energy
source.
Especially when you enter the anaerobic zone.
But when you’re in ketosis, you’re depending
on fat and fat alone, it just isn’t enough.
Especially at the start of the diet.
But there’s a way around this.
You just need to adjust your carb intake to
your exercise level.
If you plan on engaging in high-intensity
anaerobic efforts, eat 15-30 grams of quick-digesting
carbs, such as fruit 30 minutes before, and
30 minutes after your workout.
This will give your muscles the glycogen they
need to do the work and recover afterwards.
The additional carbs you eat will then be
utilized appropriately, and you will remain
in ketosis.
Next we always want to leave room in our workout
schedules for stability exercise.
These are exercises that strengthen your core,
which are the muscles of your mid-section.
Including the front, back and sides.
Stability exercises like plank, side-plank,
and bridge, also improve your balance, alignment,
coordination, and movement.
While everyone focuses on their exercises
that help them look their best, it’s important
to look at your health holistically.
A balanced exercise program also includes
flexibility exercise.
These are great during every step of the keto
diet, beginning, middle, and end.
Flexibility exercises stretch out your muscles,
nurture your joints, and improve your range
of motion, which can help protect against
injury.
Take a yoga class for all-over body conditioning
and flexibility.
And always start a workout with dynamic stretches,
and finish with some static stretching after
your workouts to take advantage of the warmth
of the muscles to get you deeper into your
stretch.
Finally, make sure you leave room in your
exercise schedule for relaxation exercise.
During the keto diet, especially at the beginning,
cortisol, the stress hormone increases due
to low insulin levels and a drop in blood
sugar.
Relaxation exercises such as yoga, meditation,
and Tai Chi, can help alleviate this cortisol
spike and keep you feeling stress-free.
This will ease some of the difficulty changing
your diet can bring.
As you can see, there is no shortage of exercises
you can do while on the keto diet.
So workout smart, as well as hard, and you
will reach your goals even faster.
So get that body moving, eat well, and have
fun.