How To Exercise On The Ketogenic Diet

September 21, 2019 0 By William Morgan


How To Exercise On The Ketogenic Diet
Welcome to another JeaKen Video.
Today we will be talking on How to Exercise
on the Ketogenic Diet.
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For many, one of the biggest perks in following
the ketogenic diet is that exercise is not
a requirement for weight loss.
Many people have successfully gotten to their
goal weight without so much as adding an evening
stroll around the block to the daily routine.
However, there are also those who are interested
in exercise, or already established in an
exercise routine, and have concerns about
macronutrients (protein, fat and carbohydrates).
GOALS.
It’s important to first establish a goal for
exercising.
Getting healthier?
Adding activity to a sedentary lifestyle?
Increase endurance and stamina?
Weight loss?
Muscle gain?
Muscle tone?
There is an endless supply of reasons for
exercising, from heart health to intense bodybuilding.
The goal, however, determines a great deal
when adjusting macronutrients is necessary
for maximum effects.
Adding an exercise routine to virtually any
diet where there is a calorie deficit will
enhance weight loss results and improve overall
health.
Likewise, adding exercise to a diet with a
calorie surplus will enhance muscle gain and
improve performance.
However, when exercise is added to the ketogenic
diet, stored fat is used for energy at an
increased rate and oftentimes the results
are noticeable in just a short period of time.
Types of Exercise.
This is where there seems to be a bit of confusion
regarding exercising while already enjoying
the many benefits of the ketogenic diet.
The biggest question is predominantly regarding
carbohydrates and should one carb-up pre and
post workout.
The answer is Yes and No.
It depends on the type of physical activity.
1.
Aerobic Exercise or “Cardio”.
Exercises which are longer in duration and
low intensity usually do not require adjustments
to macronutrients.
These are fat-burning activities, and if the
goal is weight loss, incredibly beneficial.
Walking is probably the most popular type
of cardio.
Workout routines where the body is in movement
for three minutes or longer without breaks
is considered cardio as well, like kickboxing,
Zumba, etc.
Even dancing is cardio!
2.
Flexibility & Stability Exercise.
This group includes core and balance routines,
yoga, Pilates, stretching and range of motion
exercises aimed at muscle tone while still
being low impact.
Wall squats while doing any number of tricep
or bicep curls with 5 lb weights is a good
example.
This works the core, legs and arms simultaneously.
These are also fat-burning activities, and
again, upping carbs isn’t usually necessary
but also isn’t out of the question.
3.
Strength and High Intensity Exercise.
In this category are the folks who do CrossFit,
high-intensity interval training (HIIT), weightlifters,
bodybuilders and other athletes.
These types of exercises are carb-burners
and yes, increasing carbohydrate intake is
the way to go here.
Adjusting Macros.
Undereating and overeating are undeniably
common while exercising and living a ketogenic
lifestyle.
People sometimes don’t eat enough or are eating
too much of the wrong foods for the type of
exercise regimen, thus weight loss stalls
or weight gain ensues.
Here is the key.
Aerobic Exercise or “Cardio”.
Don’t change a thing.
If after exercise sluggishness or lethargy
is noticed, eat a healthy snack featuring
good fats and a little protein.
Something like cream cheese spread on a piece
of ham and rolled on a dill pickle (ham and
pickle rollups) should do the trick nicely.
Flexibility & Stability Exercise.
It’s okay to increase protein here, and even
carbs if necessary, but not by much and make
certain they are good choices.
And only on exercise days.
Adequate protein is essential to retain muscle
mass and still lose fat.
Perhaps increasing by 10 to 15 grams on exercise
days for protein.
As far as carbs, only take in enough to provide
a small energy burst without kicking the body
out of ketosis.
A few almonds or berries are good for carb-ups.
Quality jerky, avocado or boiled eggs are
easy ways to add in some extra protein and
good fats.
Strength & High Intensity Exercise.
Definitely get in additional carbs.
This is not an excuse to jump into the drive-thru
and get a super-sized order of French fries.
Fast-acting, clean carbs are always the best
option, like fruit.
A general rule is 15 to 30 additional carbs
pre and post workout are a good starting point.
Further adjustments might be necessary.
Pay Attention.
Ultimately paying attention to one’s body
is going to be the biggest key to success.
Everyone is different; what works best for
one might not work that way for another.
Listen to the body.
Feed it what’s necessary.
Sometimes there’s a period of adjustments
until the right combination of macros is discovered.
Make good choices and enjoy the results!
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