Introducing exercise

(Celina) #1

Hello,

I recently started the keto diet 2 weeks ago, and I’m now ready to start adding exercise to my daily routine! I’m not new to exercising, but I’ve taken yet another break since I started the keto lifestyle to get a handle on it first!

My question is what should I do in regards to eating! My normal routine was to exercise on an empty stomach (otherwise I’d feel sick), drink my Vega protein shake afterwards and than couple hours later eat my supper! I’d like to do some strength training! Just wondering if any one has any suggestions! I know it’s good to eat carbs after working out or so I always thought!
Can anyone give me some suggestions or tell me what they do!

Thanks

(charlie3) #2

I’m a brand newbie to keto but not exercise. I was a dedicated hobby lifter and fitness buff 30 years ago and now I’m back for the past 3 months. Thanks to the internet I can catch up on the science that’s happened since then. There is some new stuff, mostly tending to validate what the smartest old timers knew but didn’t have science to back them up.

I won’t try to say what you should do but here’s what I’m doing at age 69. First priority is crushing the insulin/gluose stuff and reducing body fat to very lean. That’s the diet peice but exercise magnifies it. I’ve built up to 3-4 30 minute steady state cardio sessions (original Schwinn Airdyne) a week at 75-80% of age adjusted heart rate. May be I’ll play around with HIIT when I’ve got heart fitness back the old fashioned way. I’m back liifting and doing the same exercises as 30 years ago but with a different approach. I’m doing a whole body workout 3 times per week (30-40 minute sessions) with 10 sets per body part PER WEEK. Inspired by recent science I am NOT doing those sets to failure as in the past. I’m stopping short by one or two reps for the sake of more volume in the longer run. The science seems to confiirm it is more productive to muscle mass to avoid the stress of failure for the sake of more sets and reps over time. After that I’m walking and walking and walking some more. I believe walking is a separate class of fitness. If I can’t walk I can’t do the other stuff and freedom is gone.

(Celina) #3

Very helpful I’m just wondering eating wise what should I be eating before and after weight training should I be doing something different

(Rob) #4

There’s a whole category for keto lifters. I would check that out.

https://www.ketogenicforums.com/c/exercise/lifting

In general the advice is NOT to start serious exercise so soon after the start of keto since the significant metabolic changes stress the body for many weeks and it doesn’t need extra stress from a new exercise program. However, everyone is different and if you feel ready, do the research and go for it. Just don’t be surprised if your performance is rubbish. Many ketonauts find a big loss of power and energy until they are more adapted.

Have a go, but don’t pay out for a long-term gym contract just yet :stuck_out_tongue_winking_eye:

(Troy) #5

Gradual
Since this is new to you🤔
Like @Capnbob mentioned info

For me, I just have my black coffee. While still in an IF, I get to my workout…water and salt
I do not eat at all until about 2-3 hours after that.
Works for me😄
Fat adaptived , going strong!

I’ll walk or cycle after my last meal or only meal…a good 2-3 hours after eating

Gone are the days pre workout food, during , and post workout food or supplementation ( I liked Vega too ):grinning:

Just mixed it up later down ur journey

Good Luck