Exercise confusion!

#1

So I’ve done hours upon hours of reading on this forum as well as many other sources that I can find on Keto and exercise. I still seemed to be a little confused and hoping someone can provide me some direction. My question is what kind of exercise should one be doing if they are looking to lose body fat and gain lean muscle? Should one wait until they’re fat adapted before doing this ? When is someone fat adapted ? What is the best type of workouts you can do to achieve these goals? Aerobic ? Anerobic ? I am so confused and would appreciate some help !!

Here’s some info on me:
Current weight is 219
Starting weight was 233
I have started about 3 weeks ago
I am moderately active I work outside doing maintenance work for electrical company.
My diet includes mainly fats roughly 65-70% … 20-30% protein and 5% carbs only from vegetables and cheeses. I consume roughly 1600-1800 calories a day.
I am 29 years old and my height is 5’9”. If anyone could help provide a basic understanding of exercise info on keto I would greatly appreciate it :smiley:

(Nathan Toben) #2

high intensity (anaerobic) exercise is the cherry on the cake.

low intensity (aerobic) exercise is the cake.

many people are condoning HIIT right now because it increases HGH and you get fast results etc.

i recommend conversational-pace jogging, cycling, hiking 4-6 times every week as you fat adapt. this will increase your aerobic development, increase lean body mass, all the while not increasing cortisol.

remaining in a state of lowest stress (realistically speaking) during the adaption phase is more important than boosting HGH or getting swole.

those things can come after a couple months of developing an aerobic base.

i’d pour all your exercise energy-budget into routinizing low-intensity moving time. go time-based rather than distance based so that when grandmas pass you, your ego isn’t deflated :). you will get faster with time at that same conversational pace as your body adapts to burning fat and becomes more efficient at whichever movement you find enjoyable.

#3

That’s great info. I appreciate the insight. Is there a sure fire way to tell I’m fat adapted, and once I become fat adapted is the 5x5 exercise routine a pretty good one ? By the way I’ve read a lot of your posts when you were transitioning through. I hope you’re doing well. I find it quiet impressive all the running and cycling you do.

(LeeAnn Brooks) #4

Do whatever exercise you enjoy doing and you’re most likely to keep doing.

Exercise is almost useless for weight loss. Do it for enjoyment or other health reasons.

#5

I’m sorry and forgive me being naive because I’ve heard that statement before. “Exercise doesn’t do anything for losing weight”. But doesn’t exercise burn calories ? And doesn’t muscle help burn fat when you’re building it ? My whole life I believed that exercise would assist along with a proper diet in attempts to lose weight and build muscle.

(less is more, more or less) #6

Of course exercise requires your body to provide energy for the effort. It can also spike hunger, and lead to other problems if you fail to exercise correctly. “Calories In, Calories Out,” (CICO) which, prior to Keto/LCHF, I believed in as well, despite having evidence that supported the claim, is not an effective means to weight loss or fat reduction. Nutritionists whom insist on the standard food pyramid, upon seeing their failing results, and our expanding waists, shame the public for their lack of rigorous exercise. It couldn’t be because of their blessed carb-heavy recommendation, right?

Bullocks on that, I say.

One’s dietary regimen is the primary and principle means of regulating fat reduction. Focus on your diet; exercise for fun. I maintain an active, six-days-a-week exercise habit, because I enjoy it.

#7

Wow that’s great info. Thank you for sharing your knowledge with me. I feel like this community is arming me with the tools I need to be successful in my life long journey and I am grateful for it. Will anerobic exercise help me build lean muscle mass while mainintaing my fat loss goals ? I am afraid of over eating if I work out anerobically.

(KetoQ) #8

I had already been walking when I started keto, but I increased it on weekends doing some longer hikes. Then I added some biking. It’s a sensible way to start.

In time, I got a bit bored, and in a bit better shape, so I started HIIT training with my bike, and joined a gym and do weight training 3-4x week.

Exercise, as some have commented, is not a magic bullet, but if you’re eating right, it can certainly help accelerate weight loss as well as help tone and firm up your body. I’m starting to see and experience body recomposition.

Also have to change up your activities. It is easy to get bored doing the same thing every day and every week. One of my rules is it has to be fun and enjoyable. If exercise becomes a chore then you have to try something new. Where I live, I won’t be able to bike in the winter. But I may be able to try cross country skiing. Then in spring, I’ll get the bike back out.

Bottom line, keep it interesting and fun.

(Vladaar Malane) #9

The best exercise to do, is one that you can have fun with. Working out shouldn’t feel like a grind or punishment. Find something that you really enjoy and you can keep up with it, because of that.

For me… I found that gymnastic rings hanging in my garage brings out the kid in me, and I look forward to the workouts.

(LeeAnn Brooks) #10

Yes, of course it will help you lose weight in the short term. But long therm, It just statistically doesn’t hold up for weight loss when looked at all available empirical evidence. The fact is, over 95% of all CICO dieters fail long term. Exercise increases hunger and often leads to overeating. The body will always try to maintain stasis. And you cannot exercise your way out of a bad diet.

But again, theres some very good reasons to exercise, so I’m in no way trying to dissuade you from doing it. I’m an avid runner. For mental and cardio health, unless one has a physical limitation that prevents them from exercizing, I can’t understand why anyone on Keto for health benefits wouldn’t incorporate it in some way.

#11

I used to go the gym several times a week, not hard core. Do 20 mins on the treadmill, 20 mins hard rowing, 20 mins crossfit, and then 20 mins swim, and at times much more. Then I came across this. Link below. I now do this every morning. I like it better , it wakes me up and I feel good afterwards. ( I must remember to cancel my gym membership. Affirmation). I also walk a lot, a very lot. Have done for many years. I am fortunate to live in the UK’s Lake District. I will either climb the Cumbrian Fells or walk around the many local farm/cycle tracks, if I don’t have time to climb the fells. Just keep your self mobile try this as said link below and just go for a walk, often as you can.
By the way, just ease your way in to the routine linked below, if you are not able to do it just now, just keep practicing. As for walking, just do it, even if you don’t go far the fresh air will do you good. I have routes that take 5, 10, 20, miles. I do 5 miles in 1 hour 15 mins. You can do that, with practice.

(David Brown) #12

I’m sorry leeann but you are talking utter rubbish. exercise is essential for losing fat and maintaining lean mass. energy is consumed within the muscle the more you have the more you burn.
exercise also increases your metabolic base line so your body burns fuel better and more efficient. if you diet alone then you’ll simply get metabolically adjusted.

i could write a list of why exercise is essential to efficient weight loss. i have seen litteraly hundreds of clients that diet without exercise and some of them apper “ok” until you see them without their cloths on and they look like a tortoise out of its shell.

saying you don’t need exercise to lose fat is like saying you can steer your car with your feet… sure you can, but it doesn’t make it a good idea

(LeeAnn Brooks) #13

Read the Obesity Code and I think you’ll come away with a much different view.
Regardless of opinion, facts are facts. Over 95% of those who lose weight using CICO fail long term.

There’s an adage, weight loss is 80% diet, 20% excercize. But again, if you’re only following CICO, good luck, because the odds aren’t not in your favor.

(Jessica) #14

Compound lifts with heavy (for you) weights to preserve muscle mass while losing fat. This can be as few as 3-4 lifts per session. It’s efficient and feels incredible. Starting Strength and Stronglifts are good beginning programs.

Cardio in whatever form you enjoy. I do a combination of things, low intensity steady state on recovery days after lifting, sprint intervals (my favorite cardio), hiking.

(David Brown) #15

all those books are good for is telling fat people its ok not to exercise. i have been training people for 20 years and have yet meet a single person that a) looks good and b) doesn’t exercise.

bottom line is people should not be looking to lose weight they should be looking to lose fat. there is a massive difference between the two. if you want to lose weight then that’s fine. but if you want to burn fat and maintain lean mass then you need to exercise.

oh and the adage of 80% diet 20% training is that way because you only spend 1 hour in 24 in the gym. and spend 10 hours eating

(LeeAnn Brooks) #16

As a runner, I know a lot of long time runners that are over weight. Many, including myself, have actually gained weight when we increase training. And it’s not just muscle.

But it sure worked out for all those Biggest Loser contestants, didn’t it?

Oh, wait…

(David Brown) #17

I’m not saying that exercise alone is what you have to do. I’m saying that to lose fat you have to have many tools in your tool box. a good diet, exercise and a strong mind are vital for long term success.

as for your examples… runners are not really a good example. i mean, a marathon burns 2600 calories. thats a large domino’s pizza. Just because you run alot doesn’t mean you’ll be thin

(Doug) #18

I used to be in the ‘Clydesdales,’ now Clydesdale & Filly Racing Federation. It’s encouraging for runners to be more directly competing with others not too far from their own weight.

(CharleyD) #19

As long as you understand that it may cause hunger pangs for sugar and don’t give in to them, you’ll be fine.

(LeeAnn Brooks) #20

The last couple races I’ve done, there’s been some guy (not the same guy but a different one at each race) who were a big guys. I mean big belly men. Anyway, when these guys ran, they would pass me. Then further up I would pass them as they would be walking. And we would do this leapfrog thing the whole race, with random dude running then walking and me just plugging along jogging the whole thing.

And each time right at the end, random dude would pass me. Gotta admit, it was really humbeling being a small person getting beat by these two rather large fellows.

Time to start doing some speed work!!!