Is there any ketogenic diet training that can be undertaken without having to experience excessive fatigue? While on a diet, you may feel lazy to exercise because the body feels weak. This is reasonable because the body is limiting food intake, so the energy generated tends to be small. Especially if you are on a keto diet.
Diet keto requires that you limit your carbohydrate intake, while to do physical exercise, the body is usually easier to use glucose than fat as an energy source. So, what about doing physical exercise with ketogenic diet training?
Physical Ketogenic Diet Training Benefits
Actually, during a keto diet, you do not need to do any physical exercise to help you lose weight. This diet can basically lose weight. However, there are several reasons why you should do physical exercise, namely:
- Preventing and reducing diabetes. Physical exercise can help improve insulin sensitivity in the body.
- Heart health. Strong and moderate physical exercise can help prevent the onset of coronary heart disease.
- Brain health. Physical exercise increases age-related cognitive decline and helps prevent neurodegenerative diseases.
- Increased bone mineral density. Studies show that resistance training can increase bone mineral density in obese postmenopausal women.
- Increased immunity. With exercise, the immune system will increase. Even so, avoid excessive exercise because it will have the opposite effect.
- Anti-ageing. Doing exercise can increase life expectancy by reducing death risk factors by at least 30%.
Then what kind of exercise to get the extraordinary benefits as above?
Type of Good Ketogenic Diet Training
There are several types of exercises you can do during a keto diet. Nutritional requirements for each exercise are usually different. Note the type of exercise you do to keep your nutritional needs in check.
- Aerobic exercise
Aerobic exercise (also known as cardio exercise) is anything that lasts for three minutes. Cardio steady-state (lower intensity exercise) is an exercise for burning fat, making it very friendly for your body.
- Anaerobic exercise
This exercise is characterized by shorter energy bursts (such as from weight training or high-intensity interval training). Anaerobic exercise requires carbohydrates as the main source of energy, so fat alone cannot provide enough energy for this type of exercise.
- Exercise flexibility
Flexibility exercise is helpful to stretch the muscles, support the joints, and increase the range of muscle movement. Increasing flexibility can help prevent injuries caused by shortening of muscles over time. This exercise can be done with yoga or stretching after exercise.
- Stability training
This exercise includes balance training and core training. Stability exercises help improve alignment, muscle strength, and motion control.
As long as you do low-intensity aerobic exercise, the body uses fat as its main energy source. Conversely, high-intensity aerobic exercise requires carbohydrates as the main energy source. Doing high-intensity aerobic exercise may seem difficult because when the keto diet the body is in a state of ketosis, so the body cannot use carbohydrates. Does this mean you cannot do high-intensity aerobic exercises? Of course, you can! This is the solution.
Ketogenic Diet Training for Targeted Ketogenic Diet (TKD)
If you are an athlete or bodybuilder, going on a keto diet may be difficult because of high and intense physical exercise (such as running fast or heavy lifting). For that, you should change keto diet so that the body can adjust. Just using a standard keto diet alone will not be enough.
There are four types of the keto diet. Generally, people use a standard keto diet (SKD) or a high-protein keto diet. The standard keto diet (SKD) requires that you consume 75% fat, 20% protein, and 5% carbohydrates. While keto protein diet is almost the same, it’s just a higher protein ratio of 60% fat, 35% protein, and 5% carbohydrates. In addition to these two types of the keto diet, there are also two other kinds, the Cyclical Ketogenic Diet (CKD) and the Targeted Ketogenic Diet (TKD) commonly used by athletes and bodybuilders to adapt to intense and intense physical activity. In CKD, given 2 days for high carbohydrate consumption, and for 5 days back to the standard keto diet. While TKD allows consuming carbohydrate just before or after exercise.
Most athletes and bodybuilders use TKD because after consuming carbohydrates, the body is more easily re-enter ketosis. The rule is to eat 15 – 30 grams of carbohydrates in 30 minutes before and 30 minutes after exercise. The goal is to give muscles a proper amount of glycogen to use during exercise, as well as to prevent the body’s risk from leaving ketosis.
Tips on Doing Ketogenic Diet Training
Once you know the proper types of exercise and keto diet, it’s time to apply the following things so that your exercise results and keto diet will be maximized.
Consume enough protein. Usually, the body needs about 1 – 1.2 grams of protein per pound of lean body mass to gain muscle. But because people’s body condition is different, your protein needs may be less or more than that. to find out you can calculate protein requirement through Keto Calculator.
Distribute the protein intake evenly between the foods consumed. We recommend that protein consumption gradually. If you consume all the daily amount of protein at a time, it is feared that it will inhibit the ketosis process. It is best to consume them evenly every time you eat.
Consume the right number of calories to meet your goals. If your goal is to build muscle on a ketogenic diet, then all you have to do is eat more calories than the body needs. But make sure the calories come from healthy fats. But if you want to lose body fat and maintain muscle mass, then all you have to do is increase protein intake when the body is in a calorie deficit.
Do the exercises correctly. If you want to increase muscle growth, you should do lifting weights! Consumption of carbohydrates as needed. Carbohydrates can be used as a tool to improve the performance of high-intensity exercise because this exercise requires glucose. Use the type of keto diet that is in accordance with your daily activities.
By running the above tips, you will have no difficulty in undergoing ketogenic diet training and the results you expect will start to look. If you want, taking supplements is a helping step to get faster and better results. Before that, you should make sure that keto diet is in accordance with the condition of your body. Do not let you push yourself to this diet and even harm the body. Keep your body health priority!
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