Most people who are used to working out or exercising are familiar with eating carbs before or after the workout. Feeling charged up without carbs is one of the ways this article will help you.
First understand that the old formula of eating a little combined with long drawn out exercises and long amounts of cardio is simply unsustainable for a balanced approach to weight loss and can actually be bad for you. The first thing you can do to help yourself is achieve a stable state of nutritional ketosis.
Anyone who has been in ketosis for a few months understands the importance of limiting your carbs, as such the best way to make the most of your carb intake, and help your workout is to make sure you consume the right kind of nutrients right before and after your workout.
We do this to ensure quality, optimize weight loss and maintain muscle size and structure.
Although we recommend high intensity workouts for the average person on the keto diet, instead of long drawn out, gym or cardio sessions, we understand that not everyone is up for such a change and would like some time to transition and adjust their personal schedule and life to the different changes faced when starting a keto diet. Regardless of this, the best way to get the best use of the 20gms to 30 gms of your carb allowance on the keto diet is to consume a small amount of fruit 20 minutes before or after your workout
Please do not expect to have optimal performance in the gym if you’ve newly started on the keto diet, your muscles take a few months to get adapted to using only fat as their primary source of energy during workouts.
So we’d recommend laying off intense gyming in the first month of keto and only doing simple, easy, bodyweight routines.
For beginners to exercise and workouts:
Workout apps are easiest way to get started, mainly because you don’t need extra equipment.
My go to app for any beginner is the seven minute workout app
You don’t need to learn anything new here, Just follow along to what the app says and you’ll be fine.
For an absolute beginner, an normal office worker, a homemaker, or anyone on a tight schedule or budget, the gist of what you’ll need to get started is:
1. 30 to 50 push ups
2. 10 to 30 lunges
3. two mins of mountain climbers
4. 20 to 30 squats
DON’T DO MORE THAN YOU NEED TO.
Squeeze the 4 of those into 15 mins a day, and you’re good to go. Please increase the intensity and variety with time, based on your level of comfort.
It may not seem like much at first, but a high intensity routine squeezed into a short time frame is proven to work well for wight loss and muscle strength. In the long run exercise while on a low carb or keto diet will burn two times more fat compared to others on the standard carb diet, and low carb dieters still sustained the steady amounts of energy in their muscles.
The effects of fatigue fade away after a while if you exercise on keto and it also helps with stabilizing blood glucose levels naturally.
If you’re a beginner, stop reading here, save this article and come back to read it at a later time.
You can also choose to have a look at a super simple guided workout with each exercise well explained here.
If you can do the above routine comfortably without much fatigue and it’s getting too easy (or boring) for you, please read ahead.
For intermediates and those who want to up their keto workout game.
Introduce a new HIIT routine with a pull-up bar
10 Burpees / 30 pushups
10 Pull ups
100 High knees
7 Burpee pull ups
10 Twisted hanging knee raises
Repeat the above routine 3 times, It’s OKAY if you fall short of the number of reps or if you require a resistance band to assist you. The goal is to keep the body moving. Squeeze this session into 15 mins.
On keto, you can build muscle and lose weight with this routine. once you work your way to a good level of comfort with this routine, you can bring in changes to the variations or increase the intensity as you need to.
Please have a second look at this video for pull up variations:
If you then want to advance to sculpting an athlete’s body, or increasing muscle mass and strength considerably, you’ll need to buy weights.
If you’ve grown to find the above body weight routines effective and fun, then the two basic must haves in weight training are a set of dumbbells and a kettlebell.
Even though dumbbells are a long term investment for your body, most dumbbells are bulky, annoying to store and you’ll eventually find it time consuming to adjust the weights on the dumbbells between sets and different exercise routines.
Old dumbbell set and kettlebells of a decent weight range would set you back anywhere from $300 to $600
This makes traditional dumbbells pretty annoying in your 15 min routine, However a new, and far better alternative has finally come to market.
Kettlebells are another good investment as it helps you not only with strength, but also with a whole range of body movements. You can go ahead and buy a traditional kettlebell if you’d like, but you’ll face the same problem of static weights and storage issues, which you’d face with traditional dumbbells.
The solution to our problems is the ingenious kettlebell grip handle ($34.95)
Let us know in the comments where this article is wrong, and where It can be improved upon. Stay safe, please consult a doctor or a professional physiotherapist if you need to.
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