So you are looking into beginning your journey with the ketogenic diet, but you want to figure out what the best exercise plan is right for you in order to support all of your goals with both health and even fitness. This is a complete and ideal routine that can help you do this, and achieve it.
When you first begin your transformation into ketosis, you don’t want to push yourself too hard. This is simply because when you are starting the keto diet, you need to give your body a little while to use fat instead of glucose as its main source of energy.
This isn’t saying that you should completely eliminate exercises. There are plenty of workouts out there that won’t impact you so much, and they’re great for noobs; even those who aren’t on a keto diet but are just getting back into the swing of things.
These workouts that are considered “low-impact” can help with numerous factors, from reducing weight, to burning your body fat, strengthening your body and core, help you with your goals for your journey, and keep your body active enough to help repair itself as you cut out the carbs you would normally be eating.
This article will teach you everything about how to adapt to keto, as well as the great things that exercise can offer when you’re entering, and in a state of ketosis. These are the best starting workouts for those who are just starting the keto diet.
We’ll even provide you with a little bit of an exercise routine that you can begin to do immediately.
How Does a Keto Diet Affect My Exercise Routine?
We normally use small microorganisms called mitochondria in our body that are developed to burn glucose and fat. While they can help to convert both into energy, our body defaults to using glucose as the primary source for this, as opposed to the fatty acids called ketones. By using what scientists call “beta-oxidation”, we’re making our bodies switch that routine around, and use our fat primarily instead of our glucose.
You can think of this like a computer’s boot sequence. When you first start a computer and go into what’s called the “BIOS” mode, you can sometimes see what is called the startup boot sequence. This sequence is the order in which your motherboard kick starts your PC, and as it does so, it chooses which disk or port to try to boot up from. The default on a motherboard is to boot up with a hard disk, but you want to boot up from a USB drive instead. In order to do so, you simply change the settings a bit, and voila – you can make your computer simply try to start from the USB drive before it can even try to boot from the hard disk. This is similar to ketosis.
We are essentially changing our bodies to use fat instead of glucose (burning glucose is called glycolysis), so we are “adjusting our settings”, and in turn, forcing our brains and bodies (our motherboard) to kickstart the energy creation process using fat.
Most people can generally convert their bodies into ketosis in about three weeks (sometimes less, or sometimes more); it varies from person to person and everyone is different.
When you’re trying to make your body adapt, you may experience what everyone calls the “keto flu”. This is simply a term that signifies that you may be having troubles sleeping, be irritable, and have other side effects when you’re first starting the keto transformation. Sometimes, just simple changes can cause this, while other problems can be caused by your natural transformation into ketosis.
You may experience this “flu” because:
- You’re body is adapting to using fat as the main source of energy naturally and this takes a while.
- You might have some lack of electrolytes that you would normally get on your normal diet.
- You are having withdrawals from carbohydrates.
This is actually quite common, and while sometimes you can control things such as taking electrolyte supplements or drinking beverages which give you more, as well as eating more healthy green vegetables. Sometimes, your body can resolve these issues for you as it continues to adapt. Since these changes can affect things such as your energy levels and mental state temporarily, they’re going to affect your exercise routine. Some people have actually had a high level of fatigue when they just start out, and others have a hard time getting their bounce back from workouts at first.
But don’t give up on exercise completely, as there are many health benefits that can result from it.
Keto Actually Helps With Performance and Endurance
Once you get your diet right, you can start being healthier, and you can see that you’re going to fix your body composition, decrease things such as swelling of various parts of your body, and eventually feel increased levels of energy. Sometimes you may want to exercise more (but you shouldn’t until you’re fully adapted).
When you aren’t physically active, this can lead to numerous diseases, as well as negative and potentially fatal health conditions.
If you use a regular workout plan, you can burn some of the fat you’re putting into your body, gain strength and lean muscle mass, as well as help your body put you in a better mood. When you’re working out, you generate adrenaline from your adrenal glands, and this can in fact make you much happier of a person than you normally would be.
Our ancestors utilized certain diets which were similar to the keto diet to give them more energy when they were on long journeys so they could push forward.
There have been numerous studies that have shown that athletes, the general public, and men can add more lean muscle, burn more fat, had more endurance and stamina, and generally had a better well-being state both mentally and physically when their bodies were adapted to ketosis.
But we’re not to that point yet, so what do you do?
The Main Pyramid of Exercises You can Do.
First: Do Lighter Aerobics
When you’re transferring into ketosis, you want to do low impact exercises such as hike, go swimming, ride a bike, row a boat, and turn lower settings on during a cardio exercise. These lower and lighter aerobic exercises can help keep your heart rate down, but continue to provide your body with the natural adrenaline that it needs to sustain itself well.
Number 2: Using Your Body’s Own Resistance
You can build muscle well by getting high amounts of protein in your blood, and use a light weight lifting set in order to life. You will generally increase the number of reps, but will eliminate the need to build muscle using heavier weights. For example, use a 3 pound dumbbell, but do 50 to 100 repetitions instead of doing 20 repetitions of a 30 pound dumbbell. As your body increases in muscle mass, you’ll be able to do the later a lot better. Believe it or not, you can even use resistance band training in order to get and stay in shape.
Try doing some Stretches
From yoga, to gymnastics, numerous exercises in this field (including pilates) are generally there to help your core and well being. You can help exercise your core to do this type of work and also help your body become more flexible, have more endurance, and more.
Here’s a simple seven day workout plan that you can do on Keto.
1st Day Sets Repetitions Rest In Between and After
Basic squat 3 15-20 About 2 minutes
Forward Lunge 3 15-20 About 2 minutes
Reverse Lunge 3 15-20 About 2 minutes
Splitting Squats 3 15-20 1 minute
Leg Raises 3 15-20 1 minute
20 minutes of low intensity steady state cardio (LISS)
Overhead Press 3 15-20 1 minute
Pull Ups 3 10-20 1 minute
Push Ups 3 10-20 1 minute
Sitting Row 3 10-20 1 minute
20 minutes of LISS; For body building, you can opt to train to muscle failure unless you are planning to do so on day 5. If you are planning on doing so, then do cardio on day 5, or do muscle failure training (pushups, sit-ups/crunches, and pull ups) on this day, and don’t do it on day 5.
Don’t do any exercises. It’s important that you utilize a couple days of rest when you first start the keto process so your body can adapt and increase your stamina.
Dead Lift 3 10-15 1-2 minutes
Back Bridge 3 10-15 1-2 minutes
Good Mornings 3 10-15 1 minute
Step Ups 3 10 each leg 1 minute
20 minutes of LISS
5th Day *BW = Body Weight
Bench Press 3 15 About 2minutes
Bent Over Row 3 15 About 2 minutes
Planks 3 1 minute hold 30 seconds
BW Reverse Hypers 3 20 30 seconds
Hanging Knee Raises 3 10-15 30 seconds
20 minutes of LISS; If you’re trying to body build, you may opt for 20 minutes of muscle failure divided into groups, such as pushups, sit-ups/crunches, and pull-ups. If you did this on day 2, then you want to opt for the cardio.
Do about 30-40 minutes of light cardio.
Stretching & Conclusion
As with any exercise, don’t forget to do plenty of stretches. Utilize many pilate and warm up stretches before, during (if necessary), and after your workouts to help improve flexibility, blood flow, and to better strengthen your core so you don’t end up completely sore every day.
When you’re choosing to go the keto route, it means you are in charge of your own well-being.
Check out your keto program when it comes to starting your keto diet, and stick to those, but utilize some of the things in this guide to help you feel better.