Exercise confusion!

(KetoQ) #41

xMar0x –

Theoretically, it can be difficult to lose weight while at the same time adding muscle. You’re asking your body to accomplish two very different tasks. On one hand, you want to create a caloric deficit to lose weight, while on the other, you generally need a calorie surplus to help fuel muscle gains. Carbs are very effective in helping optimize muscle growth.

However, if you are overweight and have lots of fat to lose, it can be easier to accomplish both, as the extra body fat can be used to help fuel muscle gains. Or, even if you’re not into hard core body building, going keto will certainly help you tone and recomposition your body as well as make some muscle mass gains.

You may have heard of bodybuilders doing a “bulk” where they increase the frequency and intensity of their workouts while increasing their caloric intake (surplus) to increase muscle mass. Once they get to the desired mass, they “shred” primarily by cutting carbs to cut fat and water weight to increase muscle definition.

So it’s a matter of how big and defined you want to get. Hopefully, this will provide you with a jumping off point for what you need to do to accomplish your personal goals.

Cheers,
Q

(Nicole Silvia) #42

That’s not true actually. If you ONLY reduce calories, you will lose fat and lean muscle. If you reduce calories and implement strength training than you will have a better composition. You will lose fat andiet gain or maintain muscle, depending on the exercise.

The body simply adjusts to what you want it to do.

(Nicole Silvia) #43

Well, there are also studies that show marathoner’s have health issues soley because the extreme stress they put on their bodies, which has nothing to do with diet at all. I wasn’t referring to them anyway.

#44

So can I still eat at a calorie deficit while strength training in order to burn fat and create muscle definition? I’m not looking to “bulk” per say all I’m looking for is more of an aesthetic appearance. I think I understand the whole eat more to create more muscle mass etc. I am about 30 pounds overweight at this point.

(Nicole Silvia) #45

That’s completely false to say that exercise is not a tool for fat loss and that it is not sustainable long term. Of course your diet ideally coincides with your activities, but we are rarely “ideal” in lifestyle long term in any way or fashion.

To say it’s not sustainable is completely silly. Someone who exercises and is on the wholly grail Keto diet is just as likely to stop as any other person due to life happening.

People should strive to be active in some form of exercise for the duration of their lives. It is a huge indicator of lifespan and quality of life above anything else. The body literally adapts to whatever you make it, which is the entire philosophy used to support keto diets, the same goes for body composition and muscle building/ flexibility etc.

Not to mention that the more muscle you have, the higher your metabolic rate, which absolutely is linked to weight loss. It also prevents injuries / dreaded inflammation from happening, boost mood and cognitive function and clears away toxins as well as keeps vascularity clearer.

The exact same logic of “adaption” that we all use to explain the keto diet is exactly what happens during exercise.

Can you diet yourself lean? Of course. Can you diet yourself leaner while building up the body? You absolutely can and should. You can also build muscle and gain fat. Ideally, you’ll burn fat and build strength /flexibility, cardiovascular endurance and/or whatever your intended goal is.

(David Brown) #46

spot on and we’ll writen. building and cutting is a no go area imo. too difficult to get right

(Nicole Silvia) #47

I know professional athletes who do this. This is also what I would do if I still competed at a serious level.

However, if you are simply trying to be healthy, enjoy life and improve your body composition, than there is no need. Unless you plan on doing something more extreme, than you won’t need it.

#48

Very well said Nicole ! So it possible to lose weight and increase muscle definition not mass! And I can do this by doing things I enjoy once I become fat adapted. Does this all sounds good guys ? Do I have the gist of it ? So if I want to achieve this should I got heavy or light on the weights because I do enjoy resistance training

(David Brown) #49

mix it up. i trained legs today. i started off with heavy squats of 4 reps and by the end of the session i was going 15 rep sets.

some people will say you can build muscle and lose fat but like i said before it takes a special person who knows their calorific needs to the letter. even then its like playing tug of war against your self

(Nicole Silvia) #50

No its not. You’re not giving the body enough credit. People do it all the time, even on non keto diets.

Actually, by exercising in ANY fashion, whether it be yoga, walking, or something completely extreme, you will “awaken” your body and restablish a relationship with it, which is exactly what you need to become an “intuitive eater” and to stay motivated and loving towards your body.

Your body is literally the vessel in which you experience life. When you learn to use it in new ways like lifting, a sport, balance, etc, you are creating new neauropathways and activating things that may have been dormant for years. It also directly effects your mood and brain function. You will feel better physically and mentally about your body.

Also, your body will be like, “hey. I need to be more fit so I can keep doing this.” And it will adapt to this new “norm” the same exact way we say it adapts to burning fat on keto.

(Vladaar Malane) #51

Wow what’s with all the argument about exercise? LoL. If you want to do, if not don’t.

I know I lost 50 pounds without doing nothing but being a couch potato with keto.

I now work out with gymnastic rings, because I like it and want to be stronger. I’m sure it’s helps flush out some sugars that would’ve become fat, but I could stop working out today and maintain my weight with keto.

(David Brown) #52

sorry but we’ll have to agree to disagree. even with the use of anabolic steroids I’ve seen many people try and fail to do them at once. there’s reason pro body builders dont attempt this. its because its not good use of time and effort.

most people think they have added muscle purely from an inhanced look and performance. almost an illusion you could say

(Nicole Silvia) #53

You can be lean and puny and “look” defined. Anorexics look defined because there’s no fat and they have some muscle.

#54

Not an argument. A discussion. I enjoy hearing others thoughts and brain storming my own ideas. Happy keto’ing :slight_smile:

(Nicole Silvia) #55

Idk what pro body builders you refer too. I know plenty. They eat carbs most of their lives and then deprive themselves, starve, deplete, and dehydrate before a show. The whole time they exercise with lifting and cardio.

Maybe if these people are resorting to steroids, they are not sure how to diet and exercise properly to begin with?

(David Brown) #56

every pro bodybuilder on stage is on steroids and that is a fact. they are happy to admit it.

the entire line up of the universe and Olympia train at my gym when they are in the uk. that’s who put me on keto. not one of them attempts to gain mass and cut at the same time

(Nicole Silvia) #57

Yes, you CAN increase muscle mass while losing fat. It’s what most people who are into sports and training do. Definition is caused by getting leaner and having less fat to cover the muscles and such.

If you are lifting for example, your body will put energy towards that building. It’s not going to eat all your muscle away while you’re in need of more.

The whole point of keto is to utilize fat stores, correct? Well, your body will utilize it to help in this process. You will still lose fat. Most people do this on carbs, so my guess is that this will be even better on keto IF indeed, keto is all it claims to be. You would burn energy from the fat you have and what you eat to live day to day, to work out and to build more lean tissues. If fat is truly a better energy source than carbs as keto claims, than this will be the most optimal combination to get to your goals. That’s why I’m doing this diet to begin with.

Also, when you exercise, especially building lean tissues, your body continues to utilize energy even after your workout is over. It’s a win win

(Nicole Silvia) #58

The discussion is because some people say it doesn’t help weight loss, maybe even hinders. And that you can’t build muscle while losing fat.

(David Brown) #59

it’s not about energy and nutrients to repair and replace is about pushing your muscles past failure to cause microscopic tears that makes them grow back bigger. keto dieting and low carb diets don’t allow you to push your muscles past that point because they run out of atp and lactic fuel sources so you have to finish you set.

one of the biggest documented negatives to keto diet is strength decrease.

(KetoQ) #60

xMar0x –

I eat at a caloric deficit while strength training, and do extended fasts (up to 60 hours) and it has not hurt muscle growth or fat loss. I’m seeing and feeling muscle definition that hasn’t been there in a long time.

But let me put that in context, I often eat 2,000 calories plus/day and am very active. I walk about 25 miles/week and weight train 3-4x week. My daily caloric deficit is 500-1500/per day, (sometimes zero or a small net calorie gain) depending on activity level. When I’m fasting, 3500-4000 deficit.

Also, if you are doing tough weight training workouts, you’ll be burning lots of calories that will contribute to the deficit, or calories you can replace with good fats and proteins that will contribute to muscle growth.

I believe it is important to eat well after a training session for both muscle growth. Just keep it keto and you’ll be fine.

Also, be strategic about your weight training. You may want to do a full body workout composed of mostly compound lifts. You’ll be getting a lot of muscle gain and tone for the buck. Or, as I do, I target specific body areas for my workout. One day is chest, another arms, another legs. I want to target areas that might not look so great after relatively quick fat loss. YouTube is a great resource for helping you determine what you might want to do.

And when you lift, go heavy and go slow. Feel the burn and lift to failure. I see too many people just going through the motions and using momentum to move the weight. They are not getting much benefit in my opinion.

Good luck,
Q