Many things happen when you exercise. Some of these are good for your health and some are not so good, like when you exercise too much.
Exercise is a stressor. While it can be a good stressor, however, it can make your adrenal glands go into overdrive. This situation increases your insulin levels and therefore reduces your ability to lose weight.
By exercising, your insulin levels increase while your hunger decreases. However, this often results in a significant drop in blood sugar levels, making you hungrier.
It is important to note that even a moderate increase in insulin levels causes a significant decrease in fat loss or lipolysis.
One problem we have when we want to lose weight is that we focus too much on the numbers that appear on the scale. Almost unconsciously we forget the most important thing is to lose body fat.
We have more than 80 percent of our body fat stored in fat cells. In order to get rid of these stored fats, they would need to be burned for energy.
However, before your body can begin burning stored fat for energy, it must be in negative fat balance. This is a condition where you are burning more fat than you are actually taking in through your diet.
If your body has gotten used to burning fat for energy, it can now use both body fat and dietary fat for energy. This is one of the key powers of using a ketogenic diet for weight loss.
If you don’t increase your dietary fat intake, but instead increase the amount of energy your body needs by increasing the intensity of your exercise, your body will get almost all of that energy from burning body fat.
However, if your body is fueled with carbohydrates, it will mostly burn glucose for energy. This makes it much more difficult for your body to burn and lose body fat.
However, it’s important to understand that while exercise can help you lose weight, it’s more important to get on the right diet first.
When you get the diet right, for example by using a well-designed ketogenic diet, your body will begin to tap into its fat stores for energy. This is what effectively allows you to start burning and losing body fat.
Once your body gets used to the ketogenic diet, you will begin to feel more energetic. At that point, you’ll be better positioned to adjust your menus to start building strength and muscle.
When you reach this point during the “standard ketogenic” diet, you can change the diet to a “targeted” or “cyclical” ketogenic diet. These versions of the ketogenic diet allow for higher carbohydrate intake to allow you to exercise more for longer.
Targeted ketogenic diet
The targeted ketogenic diet allows you to eat more carbohydrates during your exercise period. This form of diet allows you to perform high-intensity exercise while remaining in ketosis.
Carbohydrate intake within this window provides your muscles with the necessary glucose to effectively participate in your workouts. Additional glucose should normally be used during this approximately 30-minute window and should not affect your overall metabolism.
The targeted ketogenic diet is designed for beginners or intermittent athletes. TKD allows for a slight increase in carbohydrate intake. However, it does not eliminate ketosis and does not cause any impact on your system.
cyclical ketogenic diet
The cyclical ketogenic diet is more appropriate for advanced athletes and bodybuilders. It is generally used for maximum muscle building results.
However, there is a strong tendency for other people to end up adding some body fat. This is because it is easy to overeat while using the cyclical ketogenic diet (CKD).
In this version of the ketogenic diet, the individual follows the standard ketogenic diet for 5-6 days. You are then allowed to eat higher amounts of carbohydrates for 1 or 2 days.
As a precaution, it may take about 3 weeks for a beginner to fully return to ketosis if attempting CKD. It requires real commitment and advanced levels of exercise to successfully carry out an ERC.
The goal of the cyclical ketogenic diet is to temporarily get out of ketosis. This window gives the body a chance to recharge the amount of glycogen in the muscles to allow it to tackle the next cycle of intense training.
Therefore, there must be complete depletion of the resulting glycogen build-up during subsequent workouts to return to ketosis. Consequently, the intensity of your planned training will determine the amount of increase in carbohydrate intake.
When you exercise at an intense pace, a lot of amazing things happen to your body.
When you do cardio exercises, they help improve the efficiency of your heart and lungs. This also helps increase the rate at which your body burns energy and over time this will lead to weight loss.
Participating in cardiovascular exercise causes many metabolic changes that positively affect fat metabolism.
Cardio exercises help increase oxygen supply through better blood flow. In this way, the cells of the body can oxidize and burn fat more effectively.
This also has the effect of increasing the number of oxidative enzymes. Consequently, the rate at which fatty acids are transported into the mitochondria to be burned for energy is greatly increased.
During cardiovascular exercises, the sensitivity of muscles and fat cells to epinephrine is greatly increased. This increases the amount of triglycerides that are released into the blood and muscles to be burned for energy.
Strength training helps improve your mood while helping to build healthy bones. It also helps you build a strong and healthy body in general.
Using a well designed keto will help you preserve your muscles even when doing our strength training. Muscles are built with protein and not fat or carbohydrates. Also, since protein oxidation is less on a ketogenic diet, strength training shouldn’t be a problem.
You need to challenge your body with heavy weights to really see results and get a stronger body.
Interval training is simply alternating intervals of high and low intensity workouts. It’s just up to you: go fast, go slow and repeat.
While it sounds so simple, interval training is one of the most powerful ways to burn body fat fast. In addition to burning fat while doing interval training, the “afterburn effect” stimulates your metabolism for longer.
Circuit Training: Cardio + Strength
Circuit training is basically the combination of cardio exercises with strength training exercises. This combination helps provide comprehensive fitness benefits.
This form of exercise combines cardio exercises such as jogging and resistance training without allowing a rest period in between. The lack of rest between the two exercises makes circuit training just as effective as cardio-based, high-intensity interval training.
The benefits of yoga exercise really come from its ability to help the body reduce stress hormone levels and also increase insulin sensitivity.
Yoga helps you consciously connect with your body. This connection can translate into you becoming more aware of how your body works and even changing your eating habits.
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