Exercise on Keto
Exercise is an integral part of being healthy, not just for weight loss, but for heart health, joint health, and being strong and fit. If you are wondering if and when you should exercise while on the ketogenic diet, this information is for you. When I first adopted a Keto Lifestyle, my main focus was on my eating habits, not my workouts. I’ll explain why as we progress through this post.
Benefits of Exercise
One thing to remember is that exercise is always going to be healthy and recommended, no matter what type of diet you are on. With weight loss, about 80% of it is diet, and 20% is exercise.
Can you lose weight on keto without working out?
Of course you can, but you will be missing out on a lot of benefits. Exercise has both physical and mental benefits for you.
Here are some to keep in mind:
- It helps you burn more calories and fat
- You can get toned and fit with weight training
- You build up your endurance
- Exercise increases your energy daily
- You can relieve stress, anxiety, and tension
- It boosts your metabolism
- It is good for heart health
Common Challenges to Overcome
With that being said, you might find that doing keto and exercising is a little challenging. This is why you should start switching to the ketogenic diet first and only exercise when you feel ready. If you try to do too much, too quickly, it not only leads to stalls faster, but you can get overwhelmed. This is often what leads to giving up shortly after starting.
For me personally, I knew that overcoming years and years of believing that “fat was bad” and that “eating fat will MAKE you fat” would be overwhelming for me. That’s why I scaled WAY back on my workouts and only exercised 3-4 times a week for the first few weeks of going Keto.
Now that I’ve been Keto-ish for a few months, I’ve gone back to my strength training workouts, and even hired a personal trainer again to help me reach my goals quicker.
On heavy lifting days I don’t Intermittent Fast as my body seems to perform much better with food in my belly for energy. On my HIIT-only days, I train fasted. This may work perfectly well for you too, or maybe not. It’s going to be different for everybody and every body. You’ll have to be open to experimentation to discover what’s best for you.
You might also discover that your energy levels are low or you don’t feel well in the beginning of keto. This happens when you first enter ketosis and have not yet perfected your diet or added in enough electrolytes. Focus on that first before you start a workout program.
Tips for Exercising While on Keto
If you are going to add in exercise, at least wait a few weeks after starting the diet. Get your electrolytes in check and make sure you have good energy levels. When you do start exercising, start slow, and only increase it when you feel ready. There is no need to rush and start a rigorous Weight Lifting routine on day 3 of your keto diet.
There are many reasons to exercise when you are on the keto diet, but don’t feel like you won’t lose weight because you don’t workout 2 hours a day, 6 days a week. Moderate exercise is perfectly fine. I recommend at least 30 minutes of intense exercise 4-5x/week.
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