Exercise confusion!

#21

So David I wanted to touch on your expertise here because I was never much of a runner. I was always more into strength training and conditioning. Now I’m not discrediting the benefits of running by any means so please don’t take it that way. I do understand there are multiple tools required to live a healthy life style and am striving towards carrying the right ones in my “tool box”. So if I decide to go the route of resistance training in order to gain muscle mass while burning fat am I heading in the right direction as long as my diet stays in check ? How heavy should I go and at what frequency in order to maximize my efforts in accomplish both weight loss and defining muscle?

(Nicole Silvia) #22

Hey, I am all about keto here, but I don’t agree with this. There are plenty of people on high carb/low fat diets and/or calorie counters who are very lean and athletic. To say exercise as a means to burn fat or that this method of diet and exercise is complete BS and devised by ignorant people with “no scientific backing” is just plain wrong.

You realize the body completely remodels itself on a cellular and chemical level when you exercise, right? Your ability to move literally is linked to mortality and quality of life.

MOST professional athletes eat lots of carbs, as it turns out. As did I, when I was a competitive athlete. It is wrong to say this does not “work”. Of course it does.

Keto is very different, and maybe it can be better, I guess I’ll find out, but to say that other methods don’t work is very much not the case.

(Nicole Silvia) #23

Kudos to you for taking charge of your life and getting healthy!!! I really think you should seek out a trainer to put together a plan for you and show you how to do these things.

Weight lifting is awesome, but there are so many ways to build strength. Try a lot of different types of exercise until you find something you love.

#24

Thanks for your feedback Nicole! I definitely agree with all that you say. Different strokes for different folks. I happen to love this WOE and I am easily losing weight and I am never hungry which I am loving ! Now my intentions are to tighten up my muscles and build some strength while still losing fat. I am quiet familiar with resistance training. I guess maybe I picked poor wording. I guess I am asking for advice on which would be most efficient in achieving my goals of losing fat while still building muscle with this WOE. Thanks !! :slight_smile:

(Nicole Silvia) #25

In that case I agree 110% with what someone said earlier. You should pick what you enjoy the most. If you actually enjoy the training, you will work harder, have better results and you’ll keep doing it. Do what you love. It’s part of enjoying your body. Hopefully you’ll make some great friends too and have a nice social circle of healthy people :slight_smile:

Boxing and pole dance were my favorite strength builders. Boxing also builds anaerobic threshold. I do enjoy weight lifting, but boxing gave me the best results and was the most fun of all.

Running and indoor cycling /spin are my favorite endurance.

The best is to have both. There’s always hiking and walking too.

#26

I looooove boxing but have a neck issue which currently prevents me doing it as often as I’d like. I’m doing a fair bit of lifting/yoga/physio in the hopes I can get back to it on a more regular basis. It really is amazing for bodycomp :muscle:

(Raj Seth) #27

Hold on a minute HOLD ON A MINUTE!!!
I need to run a marathon to burn ONE Dominos pizza!!!

Holy SHIT Batman. We gotta go hardcore keto - else I’ll have to outrun Forrest Gump
:flushed::flushed:

(David Brown) #28

hi Maro. what you have asked me is probably the most common question i get asked. however, burning fat and gaining muscle is very difficult if not impossible to achieve. you require a calories deficit to burn fat and a calories surplus to put on weight. unless you are extremely tuned in to your body’s needs then it like pissing in the wind.

they’re will be people reading this thinking “i know somebody that has done it”. what usually happens is the muscles take on a different appearance because of the training and because you get leaner it makes you look more muscular.

i would recommend seeing your resident personal trainer at the gym. he will assess your body type, requirements and formulate a weight training routine for you. sorry if this sounds like a cop out answer but without seeing you i could potentially give you bad advice and cause you harm.

weight training and fat loss will open all new doors for you my friend. once you get over the first couple of weeks of soreness you’ll never look back

just a word of warning. your trainer will most likely say that keto and carb free diets are bad and you need carbs blah blah blah.

(less is more, more or less) #29

You’re embrace of CICO is understandable, since it is so aggressively advocated everywhere. Many of us, here, have lived a better way that is counter to this advocacy. You might benefit by reading up on Prof. Tim Noakes, a long-time marathon runner whom found his body undergo life-threatening changes, despite his frenetically active lifestyle. CICO alone was no helpful to him. His testimony is just one data point among many, however.

(Katie) #30

Every human (except for disability) should do resistance training (weightlifting, or banded work if weights are too heavy). As we age, this is more and more important for overall health.

(LeeAnn Brooks) #31

The issue is exercise for weigh loss. Of course there are people who have never had weight issues who exercise and stay lean. There are also those people who can go their whole lives, never exercise and stay lean.

But whether exercise as a useful tool for long term success for weight loss is empirically NOT effective. It’s simply indisputable that the vast majority of people who do CICO fail long term. Yes, I understand it has all this great benefits, but it doesn’t translate to long term success for people who lose weight to keep it off. And Dr. Jason Fung actually addresses the scientific reasons in the Obesity Code. It goes much further than simple poor willpower.

#32

Ok I think I understand. If I work out to burn fat my muscle will take on a different appearance and I will appear more muscular without gaining weight. Am I understanding that correctly ? That is my goal to lose body fat and look more muscular. Will I be able to perform lifting weights (and including enjoyable cardio) to achieve this goal while mainitaing my Ketosis ? Thanks for all the info this has all been helpful !

(David Brown) #33

yes and no :grinning:. when you train your body it will fill your muscles with more muscle glycogen than a sedentary person giving you a more muscular appearance. thats why after a couple of weeks people say “have you been working out”. however, with a keto diet you dont have the high levels of sugar running round your body to get this fill of muscle glycogen. i would still argue the amount of muscle glycogen in a keto weight trainer is higher than a carb eater that doesn’t train.

just be prepared for weight training to be a drag when you start. with no carbs it’s damn hard and uninspiring. this gets better with time and with fat adaption.

one last thing (I’ve got a feeling I’m going to get shot down here) i use keto fasting to get my body fat down to a low level and accept that my muscles will look alot flatter than usual.
it’s the best diet by a long way for achieving fast sustainable fat loss) but once i reach my goal i get back to a normal diet. when this happens my muscles litteraly inflate with glycogen and i look. much better.

i know people on this forum swear by a keto diet for maintenance and i think for a normal person this might be correct. however, I’m surround by people with high activity levels and live for training and physical activities. life is just easier when you have carbs. sorry to use the “carb” word people.

#34

So what are your thoughts on targeted Ketosis which allows you to have carbs within a certain time period of your workouts to refill your glycogen to your muscles?

(David Brown) #35

that’s called cylical ketosis. i haven’t done it myself so i cant comment from personal experience but the people i know that have tied it have had great success. one chap i trained would train legs and immediately after consume 100 gram of simple carbs. then he would be keto until his next post workout drink. his glucose would spike for around 30 mins and his ketone would drop to zero. 3 hours later he was back in ketosis again.

I’m almost down to my 9% fat target and rather than jump straight back onto carbs I’m going to give this a go first.

(KetoQ) #36

David –

I totally agree with you about muscles flattening out on keto. It’s also some similar feedback I heard from other pro-keto peeps who do weight training. You need carbs to feel the pump.

Keto and how you fuel your body and control fat stores is one thing, but getting the pump is something totally different.

I did a brutal chest workout last night. I feel hard and toned, but not jacked.

Cheers,
Q

(David Brown) #37

I’m not on about the pump mate. i still get that full look after a workout. I’m talking about general appearance. and i agree. you dont get that “jacked feeling” that i miss soooooo much

#38

So doing keto might get me more lean but I’m order to fill my muscles and make them appear more full I do need some carbs ? Maybe I need to cycle some carbs in and out then with my workouts

(David Brown) #39

having a carb rich diet will definitely give you a fuller look. but its pointless if you just cover them back over with fat. so it depends how disciplined you are. People think that you’re either keto or your going to die of diabetes.

i would like to recommend cylical keto but i like to try things before i recommend them .

its a case of dipping your toes in and trying for yourself. you might love keto and weight training and never look back. or you might think its snake oil and want to go back to the old.

my advice would be to try the keto diet with a set target in mind and achieve that target. when you get there, reassess and move on to a new target.

#40

I think that is great advice. Let me meet my goals I’ve set first then reasses what I want to do.
Goal 1- lose all the pounds
Goal 2- lift all the things