The Keto diet is a trending and popular low-carbs weight loss treatment that helps reduce fat and tone the muscles into a perfect shape. It is a combination of the diet, extreme exercise, and fasting that gives the maximum benefit.
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Moderate consumption of the meat, eggs, vegetables, healthy dietary fats, and fish is the main objective of the ketogenic diet. Furthermore, any carbs, processed food, and sweets should be strictly avoided to follow this weight loss routine properly.
An Overview of the Ketogenic Process
Generally, the body breakdowns the glucose to use it as an energy source. In the keto process, the ketones serve as the alternative supply of energy whenever the glucose becomes inadequate. The ketones are being produced only with a fewer amount of carbohydrates and a greater number of vitamins, protein, and natural fats.
The liver is the primary producer of ketones.
When the body experiences the ketogenic process, it will further enter a metabolic state referred to as ketosis. A hallmark of this process involves an increase in ketones and a decrease in sugar levels.
A nutritional ketosis state usually ranges from 0.5 to 3.0 mmol/L. Furthermore, ketosis can suppress the appetite in which you can able to do fasting.
Propel the Body with Extreme Workouts
Exercise has a promising role to people undergoing the keto diet. It helps burn fats faster and shapes the muscles into their perfect contour.
But first, you’ll need to determine the type of keto diet to follow and which body fat burning exercises are the best for these types.
According to the Dr David Hoper at BroScience, there are three types of ketogenic diet namely standard, targeted, and cyclical. A targeted keto diet (TKD) is a diet wherein you will consume carbs (around 25 to 50 kg) before your work out.
When it comes with standard keto diet (STD), the individual may consume 20 to 50kg carbs per day.
On the other hand, the cyclical keto diet (CKD) is a diet that allows an individual to eat low card for a week then switch to high carbs. In CKD, the low and high carb intake will be on an alternative basis.
Some people cannot reduce their carbs because their body needs to function efficiently. That’s why there are forms of the ketogenic diet to help the people choose the right approach to their weight loss goals. However, it does not only matter what we eat but also on how we do the proper exercise. For instance, the keto diet and extreme workouts must go hand in hand together.
To sweat off the fat quickly, you must propel the keto diet with intense exercises to achieve better results.
Best Types of Exercise on a Ketogenic Diet
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This concentrates on the physical and intense workout procedures that promote speed, power, and strength. It is popular among athletes and bodybuilders. For example, HIIT, push-ups, squats, weight lifting, sprints.
2. Cardio Exercises
Walking is the basic form of cardio workout. As the famous line says, “walking is good for the heart” is a true statement. In this exercise, it keeps the entire body in motion hence, it helps the entire body burn fats and gets it in good shape.
Other examples include: swimming, running, jogging, biking, climbing.
3. Flexibility Workout
Flexibility workouts involve stretching out the muscles, joints, and nerves to improve the range of motion. It relaxes the muscles to prevent injuries. Flexibility workouts can also be performed as warm-up exercises. Examples include: yoga, body stretches.
4. Stability Workout
This pertains to the balancing activity and core training workouts. In this exercise, it improves the muscle and control of the movement. It can be also classified as another form of Yoga technique. For example: squats, Ab rollout, hamstring roll, side planks.
Take It From the Gym Expert’s Advice
As recommended by the gym instructors, the anaerobic and cardio exercises are the best workout combinations for keto diet enthusiasts.
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You may consider the various gym equipment for cardio and anaerobic workouts. Treadmills and stationary bikes are the best workout equipment for cardio exercises. If you’re up for a challenge, try the weight lifting equipment such as barbell, leg press, chest press, and lat pull down.
Furthermore, the gym instructors advised keeping track of the food as compared with the exercise. If you’re aiming to lose weight, it’s a 30:70 ratio for exercise and food respectively. It means, only 30% can be associated with the exercises while 70% is due to the food that we consumed.
That’s why the ketogenic diet and intense workouts are the best tandem when it comes to weight loss.
If you’re aiming for the hour-glass figure or 6-pack abs, you should at least perform these exercises at least once to thrice a week.
- Circuit Training or High-Intensity Interval Training
- 100-Meter Sprint(s)
- 50-Meter Freestyle Swimming
- Weightlifting for 5 Repetitive Sets
- 2 to 4 Miles Jogging
- 5 x 5 Stronglifts Program
- German Volume Training
It takes a massive discipline to keep your mindset steady and ready to achieve your weight loss goal. If you can join a weekly or monthly challenge weight loss, this can also encourage you to target your weight goal.
Of course, always keep this in your mind,
“if they can do it, so can I.”