Newbie to keto and exercise

(John) #1

I’m 5-11 and now weigh 208 lbs. Down from 220 a week ago when I started the Keto diet. Prior to the diet I ran about 6-8 miles a week. Lifted on average about 3 days a week. Since starting the diet a week ago, I haven’t exercised at all. I’ve read a bit on exercise and Keto and it gets a bit confusing to me.

I want to be able to maintain my same exercise routine that I did before the diet. If anything I want to gain muscle and keep the fat off. In doing so, should I increase my carb intake? My current intake calculation has me at 22g of cards a day. However, I’ve maintained an average of 18g.

What are some things I should notice or watch out for when I start exercising again?

Anything I should be cautious about when restarting?

I plan on gradually getting back to exercise next week by walking and light body resistance training.

Any input for a newbie to keto would be greatly appreciated.

(Ron) #2

The recommendation on exercise is to wait until you are fat adapted on Keto. You can resume your routine (and most usually up it with added energy) after adaption. You don’t need to exercise to lose weight as new science has proven, however exercise is healthy and the way to build LBM.
Your body has to go through many many changes in the transition from functioning on glucose for fuel as opposed to using ketone bodies (fat) for fuel as well as healing any metabolic disorders first, and exercising adds stress that hinders the adaption process. Be patient and let the process happen and rewards will follow.
And Welcome to the forum!

(John) #3

I’ve read mixed views on that also. Some say take it easy during transition. Others I’ve read say exercise during transition helps speed up the transition process. I figured taking it easy was the lesser of 2 evils since this is all entirely new to me any my body.

(Ron) #4

I am 220lbs and 6’ so pretty close to your size and it took me 11 weeks to get adapted and it was not an easy process. I could not imagine trying to exercise during that time. But with that said, 6 months ago I weighed 287lbs so I can vouch that the process works. If you do choose to exercise some don’t be surprised when your energy level decreased and fatigue affects your routine. It just happens because the body is rebuilding other things like gut biome and hormonal balancing that takes up more of the energy.

(John) #5

Congratulations on your achievement!

(You've tried everything else; why not try bacon?) #6

If you do try to excercise before becoming fully fat-adapted, you will notice that your performance is noticeably lower. This is perfectly normal, and not a reason to worry. As people have pointed out, once you reach fat adaptation, you will be fine. Some people feel that it’s a good idea to give the body a break during the adaptation period because that is stress enough, whereas others feel that light exercise is perfectly fine.

Where keto has a definite and permanent lack of advantage is in explosive performance (sprints, etc.), where glucose is definitely required for good performance; whereas in endurance events, keto has a real advantage.

One advantage to exercise that I have just been reading about (in Fat Chance, by Dr. Robert Lustig) is that it promotes the formation of new mitochondria in your muscle tissue, which results in a higher basal metabolic rate and lower insulin resistance.

(John) #7

Thanks for the input.

(Ofir Daniel) #8

I am also new and faced the same dilemmas, wish I read this before as I tried to keep the same routine and felt fatigue, lower performance, and kept wondering why? all the youtube videos showed guys so well fit in keto

I also haven’t figured out what should I have as pre post workout meals, and I felt hungry through the day

next week I will let the exercise got and see how it affects me

(John) #9

How long have you been on Keto? What results have you seen?

(Deb) #10

Agree with above that it is beneficial if not critical to become fat-adapted before resuming an INTENSIVE routine.

Then, in my PERSONAL experience, based on years on trial and error and research, and tons of great info here, I completely stopped cardio (and I am a hard core, die-hard Zumba instructor) and started Slow Burn strength training. It changed EVERYTHING for me, and began body recomp like I never imagined. And I am a 56 year old female. To be able to say that is a miracle.

(John) #11

Based on your profile picture you look great! Thanks for the input.