Fasting And Exercise
Is it possible to exercise while fasting? This is a common question we hear all the time and the simple answer is ‘Yes’. People think that food gives them energy and therefore it will be difficult to fast and exercise at the same time. Some people with physically demanding jobs feel that they could not fast and work properly. What’s the truth? Let’s think logically about what happens when we eat. Insulin goes up telling your body to use some of that food energy immediately. The remainder is stored as sugar (glycogen in the liver). Once the glycogen stores are full, then the liver manufactures fat (DeNovo Lipogenesis). Dietary protein is broken down into component amino acids. Some is used to repair proteins but excess amino acids are turned to glucose. Dietary fat is absorbed directly by the intestines. It doesn’t undergo any further transformation and is stored as fat. Insulin’s main action is to inhibit lipolysis. This means that it blocks fat burning. The incoming flood of glucose from food is sent to the rest of the body to be used as energy. So what happens during a fast? It’s just the food-storage process in reverse. First, your body burns the stored sugar, then it burns the stored fat. In essence, during feeding you store food energy. During fasting, you burn energy from your stored food (sugar and fat). Note that the amount of energy that is used by, and available to, your body stays the same. The basal metabolic rate stays the same. This is the basic energy used for vital organs, breathing, heart function etc. Eating does not increase basal metabolism except for the small amount used to digest food itself (the thermic effect of food). If you exercise while fasting, the body will start by burning sugar. Glycogen is a molecule composed of many sugar Continue reading >>
the Best Diet For Losing Fat And Building Muscle
If the latest avocado craze has taught us anything, it’s that people are finally accepting that fat is not the enemy. Researchers have known the benefits of fat consumption for years: Eat the good kind, and your body can shed extra pudge since it won’t need to hold onto it for basic bodily functions. Learn how to step up the intensity of your next cardio workout with a pair of 5-pound dumbbells: But there’s a diet that takes this concept a step further, revolving around high fat, moderate protein, and minimal carb intake. It’s called ketogenic, or “keto” for short—and though it’s been around for years, the diet has recently spiked in popularity, particularly among women looking to get lean. (Rumor has it Megan Fox and Adriana Lima are fans.) Here’s how it works: By eating a very high amount of fat—as much as 75 percent of your daily calories—and next to no carbs (under 20 grams per day…that’s less than an apple’s worth), your body enters a phase called ketosis, where it produces little bodies called ketones. Instead of relying on glucose from carbs for energy and brain activity, your body uses the ketones, in turn burning fat. (The Slim, Sexy, Strong Workout DVD is the fast, flexible workout you've been waiting for!) While you wouldn’t want to go so low-carb if you’re trying to set a personal record for an endurance event, like a half-marathon (you need carbs to sustain energy for longer cardio sessions), recent research shows the keto diet is clutch for those looking to maximize their time in the weight room. One recent study published in the Journal of Sports Science & Medicine found that after eight weeks of resistance training, low-carb dieters saw equal strength gains to those who took in higher amounts of Cs. That’s because the la Continue reading >>
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Keto Gains: Ketogenic Pre-workout And Intra-workout Supplementation
Keto Gains: Ketogenic Pre-workout and Intra-workout Supplementation (Breach & Clusterbomb) Many want to believe that ketogenic or very low carb diets are just like the latest fashion, here for the day, gone tomorrow. However, ketogenic diets are here to stay and have been studied as far back as the 1950s. Infamous bodybuilder legends such as “The Iron Guru,” Vince Gironda (Arnold Schwarzenegger’s trainer), routinely practiced very low carb diets with his athletes to build some of the most incredible natural physiques ever seen since the golden era of bodybuilding (the 1970s). No matter what your view is on carbohydrates when it comes to your diet, one thing that is certain is that carbohydrates are very efficient for increasing exercise performance and if they are consumed, are best used for such goals. Growing up in a world that’s been putting the emphasis on carbs since your childhood, can make getting a ketogenic or low carb diet to work for you difficult. The beauty of low carb dieting is that it is very effective for weight loss. It primes your body to burn its own fat, allowing you to get lean easier and reach single digit levels of body fat. However, building muscle can prove a challenge for some, ketogenic diets are not commonly known for being used for bulking and building mass. There is, however, steps that can be done to change that. Targeted Ketogenic Diets and Carb Cycling In his book “Unleashing the Wild Physique,” Vince Gironda proposed that when on low carb diets, you make sure to do a carbohydrate refeed every 3-4 days. This is to refuel muscle glycogen allowing you to still train hard and build mass, even on low carb diets. During the last few decades, Vince Gironda’s ideas have evolved further into something we today call the targeted ke Continue reading >>
5 Surprising Benefits Of Exercise On The Keto Diet
As with any type of diet, there are a lot of myths surrounding exercise on the keto diet. Despite what you may have heard, exercise is safe and effective while in ketosis. In fact, there are even some major benefits in choosing to exercising on the ketogenic diet rather than the standard american diet (SAD) or a high carb diet, which is often touted by exercise fanatics. I exercise regularly on keto and even while intermittent fasting. Not only do I love exercising on the keto diet, but I feel more energetic during my workouts and don't feel the need to eat immediately before or after to keep my energy up. Why, you ask? Let's take a look at some of the benefits of exercise on the keto diet in order to understand. 1. You'll Burn More Fat Who doesn't want to burn more fat while they exercise? Keto burns more fat for a couple of reasons: If you're already fat-adapted your body will resort to burning fat for fuel easily during your workouts, rather than burning off excess carbs. The larger amounts of fat and (healthy) cholesterol consumed on a keto diet support your testosterone levels, which leads you to burn more fat. In contrast, carbs cause your testosterone to drop, making you store more fat. 2. You'll Have More Energy When you train your body to consume fat instead of carbs for energy, your energy stores are deeper. A person can only store 500 grams of glycogen at a time for energy. Fat stores on the other hand are more or less bottomless. Keto dieting athletes can burn mostly fat for fuel at up to 70% of max intensity, compared to only 55% in high-carb athletes (source). In fat, ketogenic dieters have burned the most fat during exercise ever recorded in a research setting. In addition, low carb dieting can prevent fatigue during prolonged exercise and help you lose m Continue reading >>
Keto Youtube: Can I Workout While On A Ketogenic Diet?
There seems to be a lot of confusion about working out while on a ketogenic diet, so here I try to clarify that yes you can workout while on keto, but you need to pay special attention to your electrolytes and also allow your body to adjust to a new way of eating. Continue reading >>
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Can I Exercise While On A Ketogenic Diet?
One of the most common questions I’ve noticed, in regards to keto, is whether exercise is needed for results. Having done both, I wanted to share my experience with exercising while on a keto diet. Do you need exercise to lose weight while in ketosis? If you’re like me, chances are you haven’t worked up a good sweat in ages. At my heaviest, I could only dream about running around without having to instantly catch my breath. The thought of any form of exercise was intimidating. Technically, weight loss is all about burning more calories than you consume. So to answer this question, no, you don’t need to exercise to lose weight. Keto can help you feel full longer (fat being more satiating than carbohydrates, it can help you manage your cravings and stick to a more strict caloric deficit. While the majority of weight loss comes from sticking to a solid diet, exercise can aid in the journey. Not only will it help speed up the process, but you will notice tons of other benefits. Why should you exercise on Keto? Enter ketosis faster One of the questions I get asked a lot is: Will working out help me get into ketosis faster? Being in ketosis means your body enters a state in which your body does not have enough glucose (glycogen) to burn for fuel and begins using fat as a source of energy. By exercising, you expend more energy and burn through your glycogen stores at a faster rate, allowing your body to achieve ketosis at a faster pace. Fill out and tighten loose skin If you have a ton of weight to lose (50lb+), chances are your skin has stretched out while putting on those pounds. It will take some time for your skin to readjust, but you can help reduce the loose skin issue by filling out your body with muscle mass. Increase your total daily energy expenditure (TDEE) Continue reading >>
How To Workout On Keto Diet
To get into ketosis you need to go through a period of adaptation. To do that you have to either fast or restrict your carbohydrate intake to a bare minimum. For faster results, you can also exercise. But there are different ways how to workout on keto. Our body can use various fuel sources. The most preferred one is glucose, which is basically carbohydrate or sugar molecules, that gets absorbed very quickly. Next, to that, there are free fatty acids that can either be derived from dietary fat intake or our own body fat. Lastly, the third ones are called ketone bodies that are like “superfuel”, reigning supreme over the other two. By default, we’re hardwired to use glucose as our main fuel. This is reinforced even more by the high amounts of them in our diet. To create energy sugar enters the Krebs cycle during the process called glycolysis. What comes out is pyruvate that gets converted to ATP. The body can store about 2000 calories of glycogen (15g are circulating the blood stream, 150g are stored in the liver and 300-500g in muscle cells). Liver glycogen stores can be depleted already after an overnight fast. It’s our first fuel tank. To release glucose from muscle cells we need a lot more. This supply is scarce and used only when there’s no other way. When we would have to run from a lion or sprint after the bus. Muscle glycogen stores get tapped into only during very intense and glycolytic activities. When in an anaerobic mode we’re utilizing solely glucose for fuel to produce ATP with no oxygen. Free fatty acids, on the other hand, are almost infinite in terms of caloric storage. We can deposit as many triglycerides in our adipose tissue as we can possibly consume. Despite glucose being the body’s primary fuel source, most of the time we’re using f Continue reading >>
High Intensity Exercise On A Ketogenic Diet?
In this post I will explore the theory behind a Ketogenic diet for endurance athletic performance, and tell you how I tested the idea for myself using both a Half-Marathon and 5k races as performance markers. I will attempt to answer the following questions: What is a Ketogenic diet? Why might a Ketogenic diet enhance endurance performance? Will a ketogenic diet work for high intensity performance such as a 5k? What are the downsides of a ketogenic diet? In their book, The Art and Science of Low Carb Performance, Jeff Volek and Steve Phinney claim that a ketogenic diet may be beneficial for endurance sports performance. The idea behind a low carb, high fat ketogenic diet is this: teach the body to use fat as fuel by restricting carbs. By starving the body of carbs, the liver will generate ketones to act as a fuel in place of glucose. Ketones can act in place of glucose as a fuel for the body, especially the brain, which can only run on glucose or ketones. One advantage of ketones is that they don’t require an active transporter to cross cell membranes; they can easily diffuse to body tissues for energy. They’ve also been shown to treat epilepsy, increase mental focus, slow the onset of Alzheimer’s, help heart attack patients recover faster, and maybe even prevent bonking in a long distance running event. Advocates of this type of diet point out that it’s probably a much more natural way to eat, since in an ancestral environment, carbs were scarce. Fruit was much smaller and less sugary and grains have only been around in large quantities for around 10,000 years. For much of human history the theory goes, we existed in a state of ketosis, sometimes going days without food, and living off stored body fat and ketones generated from fat stores. If you are new to the Continue reading >>
What Are The Best Exercises For Fat Loss While On A Ketogenic Diet?
while in keto you usually wont have enough glycogen in the muscle to support true HIIT workouts or super heavy lifting (1–3 rep lifts where you are testing maxes). This is the case after probably 1–2 weeks of being in ketosis, depending on how fast you deplete your glycogen. After this, your body has to go through another process to create glycogen and that will come from converting protein (either the protein that you eat or from your muscles). Ketosis does have a muscle sparing effect so the jury is still out on this. Also, how your diet is set up can change how your body is responding. A true ketosis diet (the one patients are prescribed) would be about 75-80% fat, 15–20% protein and 5% carbohydrates. This macro distribution is not one for active adults working out 5–6 times a week. The expenditure is low for these people so they don’t need a lot of carbohydrates supporting their energy output. Some athletes who do ketosis use a bit more carbs and time them around the workout or in the evening before bed. To test how much carbohydrates you can tolerate you need to monitor with a blood glucose monitor. Basically, my answer is that there is not clear definition of where your macros should be without being specific and measuring your glucose levels. If you are on 5% carbs or trace carbs 20–50g then walking or moderate intensity is about all you’ll want to do. Lifting weights will also be good to add into your program, but be aware that you’ll have better luck doing more low weight/high reps work. Your body NEEDS carbs, where those carbs come from is important and should come from low glycemic natural food, fruit, vegetable (mainly pulses), nuts and seeds. A ketogenic diet trains your body to burn fat but glucose is stored mainly in the muscles and liver Continue reading >>
How To Exercise When You’re In Ketosis
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 around low-carb eating and working out. Exercising in Ketosis First, let’s note that the traditional view of weight loss—simply eating less and exercising longer, often with long bouts of cardio—is outdated and unsustainable. In order to see real results when it comes to losing weight and getting leaner, what you eat really matters. A great place to start is checking out a guide on sourcing meat, dairy, and seafood. Therefore, paying attention to the quality of your ketogenic diet itself, and maintaining a steady state of ketosis, is the most important first step you can take. To see if you are actually in a metabolic state of ketosis, testing your ketone levels is vitally important. However, exercise also has many benefits for your health. It’s good for the heart, builds muscle to keep you lean and toned, and strengths the bones. Thankfully, exercise can completely fit into your routine while eating for ketosis. You just need to keep in mind a few simple considerations: Type of Exercise Nutritional needs vary depending on the type of exercise performed. Workouts styles are typically divided into four types: aerobic, anaerobic, flexibility, and stability. Aerobic exercise, also known as cardio exercise, is anything that lasts over three minutes. Lower intensity, steady-state cardio is fat burning, making it very friendly for the Continue reading >>
Take Your Training To The Next Level With Ketosis
One of the most popular critiques of a ketogenic diet – a diet that’s high in fat and low in carbs – is that it isn’t good for athletes. The argument is usually that you need carbs to produce glycogen, a stored form of sugar that fuels your muscles. As a result, most doctors and trainers suggest high-carb diets for athletes. If you’ve been working out while eating Bulletproof, Paleo, keto, or any other variation on a high-fat, low-carb diet, here’s some good news: brand new research shows that you not only don’t need carbs for athletic performance, you can actually gain an advantage if you cut them out. Let’s talk about how ketosis can kick your athletic performance into a higher gear. Why you don’t need carbs to train hard A groundbreaking new study out of UConn found that low-carb endurance athletes perform just as well as high-carb endurance athletes, if not better. The results challenge nearly 50 years of research saying the opposite. Until now, most studies have concluded that you top out at around 10% of energy recruited from fat  and for the rest you rely mostly on glycogen, a form of sugar stored in your muscles and liver. That’s the main reason high-carb diets have been the standard for athletes for so many years. With a low-carb diet, your glycogen stores empty quickly, you run out of fuel, and you start breaking down your muscles for energy. Right? Well, maybe not. If you teach your body to prefer fat for fuel you can work out intensely without any problems, according to this new study. The paper’s authors measured the performance of ultra-endurance runners who regularly run upwards of 100 miles. Here’s how they set it up: Half of the participants ate low-carb (<20% of calories from carbs) for 6 months The other half ate high-carb ( Continue reading >>
Intermittent Fasting And Fitness
We’ve all heard the phrase: “To get big, you have to eat big.” This is true because you can’t build tissue, muscle, etc. without the building blocks of nutrient rich foods. It’s also said: “Everything has its season.” This is the truth behind intermittent fasting. Intermittent fasting is a controversial topic to some, because it’s often touted as a cure-all or magic bullet. It’s neither. But it is a tool that you should have in your fitness toolbox, and it probably wouldn’t be a bad idea for you to get very comfortable wielding it. [EDITOR’S NOTE: I, Brian, have just begun experimenting with fasted exercise and I have enjoyed it so far. I plan to see how the two areas can be used to push personal performance. So…you know…I’ll let you know.] When people hear me talk about intermittent fasting a few questions always come up. Am I going to starve? Do I have to deprive myself? Am I going to lose muscle or become atrophy? But first…what is intermittent fasting? Intermittent fasting is just that, intermittent. It’s not full fasting and it doesn’t go on for days at a stretch. Intermittent fasting is done within a 24 hour period with a fasting / feeding cycle. Your fasting / feeding cycle can be adjusted to your own schedule and other variables, such as nutritional needs, which you dictate. A common ratio is 16:8 – fasting for 16 hours with an 8-hour feeding window. It’s good to experiment with what cycle works best for you. During the feeding window, you can choose to eat one, two, three or whatever number of meals you choose. During the fasting window, there is no eating, snacking or calorie intake. Some people choose to allow things like gum, pre-workout, coffee and tea during their fasting period. Now, back to the questions I listed. Al Continue reading >>
Low-carb/ketogenic Diets And Exercise Performance
Low-carb and ketogenic diets are extremely popular. These diets have been around for a long time, and share similarities with paleolithic diets (1). Research has shown that lower-carb diets can help you lose weight and improve various health markers (2). However, the evidence on muscle growth, strength and performance is mixed (3, 4, 5). This article takes a detailed look at low-carb/ketogenic diets and physical performance. The guidelines for a low-carb diet vary between studies and authorities. In research, low-carb is usually classified as less than 30% of calories from carbs (6, 7). Most average low-carb diets consist of 50–150 grams of carbs per day, a fairly high amount of protein and a moderate-to-high fat intake. Yet for some athletes, "low-carb" can still mean over 200 grams of carbs per day. In contrast, a well-formulated ketogenic diet is more restrictive, usually consisting of only 30–50 grams of carbs per day, combined with a very high fat intake (8). This extremely low carb intake helps you achieve ketosis, a process where ketones and fat become the main sources of energy for the body and brain (9). There are several versions of the ketogenic diet, including: Standard ketogenic diet: This is an extremely low-carb, moderate-protein, high-fat diet. It typically contains 75% fat, 20% protein and 5% carbs (8). Cyclical ketogenic diet: This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days. Targeted ketogenic diet: This diet allows you to add carbs, usually around periods of intense exercise or workouts. The pie charts below show the typical nutrient breakdown of a low-fat Western diet, a low-carb diet and a typical ketogenic diet: In most low-carb and ketogenic diets, people restrict food sources like grain Continue reading >>
Pre & Post Workout On Keto – My Experience
This is about a question that I often get, which is what what to take/drink/eat before and after working out. My mindset about this has changed a lot over the past few years, so I wanted to share my own experience. Who knows, maybe you can relate to this. Before starting Keto 1,5 years ago, I used to be obsessed with timing my carbs and protein perfectly pre- and post workout. If I didn’t have a big portion of rice or pasta approximately 2 hours before working out, I felt less energy and my performance would suffer as a result. Then, after working out I had to have my double Protein shake mixed with cheap carbohydrates in the form of maltodextrin. As soon as I got home, I would force myself to eat as big of a meal as possible, consisting of carbohydrates and protein, as I thought all of this was essential to build muscle and to maximize protein synthesis. I was always really tired and crashing after working out, so my day was pretty much done after that. Doesn’t sound like too much fun, right? Now, lets fast forward one and a half years later. Thanks to the Ketogenic Diet, I’m able to only work out once/week in the gym since August 2015 while maintaining the physique I want. As an example, here is what my weekly workout day looked like last saturday: – 7 AM: Cup of coffee with coconut oil after getting up – 12 PM: Lunch: Cabbage with butter and some Mackerel – 6 PM: Full body gym workout with my girlfriend Zsofi. We both felt tons of energy, she managed to beat her own bench press record. We finished after 45 minutes, without the slightest energy crash and still being able to make the best out of the rest of our evening. – 8 PM: Dinner: Buttered Cauliflower-mash with ground beef That’s it. No supplements/boosters/aminoacids/carbs or other powders before, Continue reading >>
How To Lose Weight Without Exercising Or Eating Tons Of Kale
Gaining weight when you don’t want to gain weight sucks. You are minding your own business, living life, and all of a sudden your stomach is hanging out over your jeans. How did that happen? You didn’t mess with your body so why is it messing with you? Unfortunately, these things can happen to anybody when you don’t take care of yourself. But what does taking care of yourself even mean? To a lot of people, it means hitting the gym and working out for 3 hours every single day. For others, it means never eating an unhealthy carb ever again. I don’t like the idea of working out. I know it sounds crazy considering I’m writing this on a health and wellness site, but there are a million other things I’d rather do than work out. Same goes with eating healthy. I love all foods. I don’t discriminate. I don’t care if it’s a $200 piece of sushi or a $1.25 Twinkie. I will enjoy it. But I don’t have the same type of metabolism I did as a teenager. I’m also not as active (this site doesn’t write itself). That means my body has a way of reminding me that it’s no longer the body it used to be without any effort. Now I actually have to be proactive with regards to maintaining a body that I like. You might be in the same boat. You don’t exercise for a variety of different reasons: You have to work 28 hours a day Your joints are killing you You’d rather read Harry Potter again Losing weight shouldn’t always involve massive amounts of exercise and thankfully it doesn’t have to. If your goal is to start dropping pounds before you take it to the next level with hot yoga or circuit training, then we are going to show you how to do that without exercising. How to Lose Weight Without Exercising What it comes down to is understanding why your body gains weight. Continue reading >>