Best Keto Fitness Programs: What To Know

The ketogenic diet is a low-carb, high-fat, moderate-protein diet that has been linked to a range of health benefits, from improved blood sugar control to decreased hunger levels. However, its impact on athletic performance remains controversial. While some claim that keto can boost fat burning and enhance endurance, others argue that it could drain energy levels and hinder muscle growth.

For those new to the keto diet, it is important to note that it may take some time for your body to adjust to using fat as its primary fuel source. During this transition period, you may experience symptoms such as sleep issues and irritability, commonly referred to as the keto flu.

When it comes to exercising on a keto diet, the type of workout that is best suited depends on your specific goals. If your primary goal is to increase strength, a strength program with lower repetitions and heavier weights is recommended. On the other hand, if muscle growth is your main focus, a hypertrophy-training program with higher repetitions and shorter rest times is ideal.

It is worth noting that high-intensity exercises, such as HIIT or CrossFit-style training, may be more challenging on a keto diet due to the restricted carbohydrate intake. Instead, incorporating low-intensity, steady-state activities like jogging, biking, or yoga into your routine may be more beneficial while your body adjusts to using fat for fuel.

Additionally, staying hydrated, ensuring adequate electrolyte intake, and consuming sufficient protein and calories are crucial components of exercising on a keto diet.

Low-intensity exercises are best when starting keto

When starting the keto diet, it is best to pair it with low-intensity exercises. The keto diet involves a low-carb, high-fat, and moderate-protein intake, which causes the body to burn fat as a fuel source instead of carbohydrates. This shift in the body's primary energy source can take some time to get used to, and during this transition period, it is common to experience symptoms such as lethargy, fatigue, and reduced athletic performance.

Low-intensity exercises are a great way to ease into working out while on the keto diet. Some examples of low-intensity exercises include:

• Jogging
• Biking
• Yoga
• Rowing
• Hiking
• Walking
• Stretching
• Easy weightlifting

These types of exercises are less likely to be affected by the keto diet and can help improve endurance, speed up muscle recovery, and boost fat burning. They are also a great way to get moving and improve overall health without putting too much stress on the body.

It is important to listen to your body and work at your own pace, especially when starting a new diet and exercise routine. As your body adjusts to the keto diet, you can gradually incorporate higher-intensity workouts into your routine.

Avoid high-intensity interval training (HIIT) at first

When starting the keto diet, it is important to avoid high-intensity interval training (HIIT) initially. HIIT is a form of exercise that involves short bursts of intense activity, such as sprinting, followed by brief periods of rest or low-intensity exercise. While HIIT can be an effective workout strategy, it may not be the best approach for those new to the keto diet.

The keto diet is a significant shift in how your body fuels itself, moving from relying primarily on glucose to favouring fat as its main energy source. This transition period, known as keto-adaptation, typically lasts about two to three weeks. During this time, your body needs to adjust to using fat for fuel, and you may experience symptoms such as fatigue, sleep issues, and irritability, commonly referred to as the "keto flu."

Engaging in high-intensity exercises like HIIT during the initial keto-adaptation phase may be challenging and could negatively impact your performance. HIIT workouts rely heavily on glucose as fuel, and with your body still adjusting to using fat, you may not have sufficient energy to power through these intense workouts. Additionally, the keto diet may already leave you feeling less energised, especially in the beginning. Combining that with the demands of HIIT could further deplete your energy levels.

Instead of HIIT, it is recommended to focus on low-impact workouts during the early stages of your keto journey. Low-impact exercises, such as hiking, yoga, and light weight training, are better suited for keto newbies. These types of exercises can help with weight loss, fat burning, strength building, improving body composition, and enhancing recovery as you adjust to a lower carb intake.

Once you have fully adapted to the keto diet and your body has become efficient at using fat for fuel, you can consider incorporating HIIT into your workout routine. At this stage, your body will be better equipped to handle the intense demands of HIIT, and you may even find that your performance improves.

In conclusion, while HIIT can be an effective form of exercise, it is advisable to avoid it when first starting the keto diet. Allow your body to adjust to its new fuel source during the keto-adaptation phase by opting for low-impact workouts. Once you have fully adapted, you can introduce HIIT and reap the benefits of this powerful combination.

Keto-adaptation can take 2-3 weeks

Keto-adaptation is the process your body goes through when it transitions from using glucose for energy to using fat and ketones. This process can take anywhere from a few weeks to a few months, and during this time, you may experience symptoms such as fatigue, weakness, lightheadedness, and "brain fog".

• Focus on low-impact workouts such as hiking, yoga, and light weight lifting. These types of exercises are perfect for keto newbies as they can help with weight loss, fat burning, strength, body composition, and recovery.
• Make sure to stay hydrated. Dehydration is a common side effect of the keto diet, and it can impair your exercise performance and general well-being.
• Get enough electrolytes. Electrolyte deficiency is also common on a keto diet, and electrolytes like sodium, magnesium, and potassium are important for muscular function.
• Consider taking exogenous ketones or pre-workout supplements. Supplemental ketones can provide your body with additional energy during exercise, and pre-workout supplements can contain ingredients that support exercise performance.

It's important to listen to your body and not push yourself too hard during the keto-adaptation phase. Give yourself time to adjust to this new way of eating and exercising, and soon you'll be feeling more energetic and motivated to continue your fitness journey.

Resistance training helps build muscle

Resistance training is a key component of building muscle on the keto diet. This type of training involves forcing your muscles to push or pull against a given force, which can be a resistance band, your own body weight, medicine balls, or gravity.

To build muscle, you need to introduce a stimulus that challenges your body just enough to facilitate growth without causing injury. This is known as "progressive overload," which adds a challenging stimulus to the body to prevent a plateau. For example, if you can only do a bodyweight squat on your first day of training, you can add a source of instability, like performing a single-leg squat, once the bodyweight squat becomes easy.

According to a review of 10 studies, resistance training at least twice a week was more effective at promoting muscle growth than training once per week. Incorporating exercises like squats, bench presses, pull-ups, and push-ups into your weekly routine can help encourage muscle growth.

In addition to resistance training, a caloric surplus, adequate protein intake, and a well-structured keto diet are crucial for building muscle.

Endurance training is great for fat loss

Endurance training is a type of aerobic exercise that improves cardiovascular endurance and stimulates fat loss. It is a great addition to a weight-loss plan and can be particularly effective when combined with a hypocaloric diet.

Endurance training is a type of aerobic exercise that increases cardiovascular endurance and improves the body's ability to perform endurance activities. It includes activities such as jogging, biking, rowing, and swimming, which can be sustained for an extended period at a moderate intensity.

Benefits of Endurance Training for Fat Loss

Endurance training is particularly effective for fat loss due to its ability to tap into stored fat as a fuel source. Even lean individuals have over 20,000 calories of stored fat that can be utilized during endurance exercise. This larger fuel source provides more energy to support endurance performance and promotes fat loss.

Additionally, endurance training can lead to greater fat burning during exercise, as demonstrated by studies showing that keto-adapted endurance athletes burned more fat during a run than high-carb athletes. Furthermore, endurance training can enhance post-workout muscle recovery, which is crucial for maintaining a consistent exercise routine and promoting weight loss.

Combining Endurance Training with a Hypocaloric Diet

Research has shown that combining endurance training with a hypocaloric diet, or a diet with a calorie deficit, can be highly effective for weight loss and fat mass reduction. A balanced hypocaloric diet, in conjunction with endurance training, can lead to a greater reduction in total fat mass compared to other exercise protocols or physical activity recommendations alone.

Sample Endurance Training Workouts

When incorporating endurance training into your fitness routine, it is important to start with low-intensity steady-state (LISS) exercises such as a 30-minute jog or a light swim. As you build endurance, you can incorporate high-intensity interval training (HIIT), which involves short bursts of high-intensity activity followed by periods of rest.

It is also beneficial to include some strength training or resistance training in your routine, such as squats, deadlifts, and bench presses, to improve overall strength and build muscle mass. This combination of endurance and strength training can lead to even greater reductions in body fat and improvements in metabolic health.

Tips for Optimal Results

For optimal results, it is important to focus on nutrition and ensure a calorie deficit. Eliminate unhealthy foods such as soda, alcohol, and junk food. Maintain a balanced diet with adequate protein and plenty of vegetables. Getting enough sleep and staying hydrated are also crucial for supporting your endurance training journey and promoting fat loss.

Frequently asked questions