Should You Be Exercising on the Keto Diet?

Should You Be Exercising on the Keto Diet?

August 26, 2020

Diets and exercise typically pair well together. Sticking to a diet and establishing a daily exercise plan can indeed help you lose weight. So, why question if exercise is terrible on a keto diet?

Probably because keto diets are unique … 

To be in ketosis, you must cut out grains, legumes, root vegetables, sugars, sweeteners, certain oils, and a few specific fruits. Some of those food products are essential to building long-lasting muscle. Frankly, it’s challenging to exercise normally without certain grains and veggies.

However, that doesn’t mean it’s impossible.

Instead of questioning if exercise is bad on a keto diet, ask these questions:

  • Should you be exercising normally?
  • Is there a thing as too much exercise?
  • What are the different areas of exercise you can do on a keto diet?

Once you have the answers that you’re looking for, it’ll be time to get started on the keto diet plus exercise path!

Should you be exercising normally?

Yes – absolutely.

Exercising keeps you in ketosis, which is actually what you’re looking to do.

Plus, exercising while on a keto diet does all the following:

  • Keeps a healthy heart
  • Builds muscle
  • Maintains a lean body shape
  • Strengthens bones

    Is there a thing as too much exercise?

    While on keto, yes, there is a thing as too much exercise.

    But, more specifically speaking, there are exercises that you should technically avoid while in ketosis.

    HIIT, circuit training, and other intense workouts are amongst the worst to perform. You’ll want to lean towards low-intensity exercises and strength training when on a keto diet, as you’re not eating the right foods to produce adequate energy to do HIIT, circuit training, and other intense workouts.

    What are the different areas of exercise you can do on a keto diet?

    There are four areas you can focus on when exercising: aerobic, anaerobic, flexibility, and stability.

    Aerobic exercises can better be labeled as ‘cardio.’

    These specific exercises can help consistently burn fat over a period of time. The more consistent you are, the better your weight loss.

    Focus on walking, jogging, cycling, or swimming. Create a routine and aim at doing some of the listed activities a minimum of 5 minutes per day.

    Remember, consistency is key, AND increasing your time per day will only help your body lose more weight.

    Anaerobic à Anaerobic exercises can be better defined as weightlifting with light weights.

    If you’re doing weightlifting, remember that you SHOULD NOT start with heavy weights. Starting with heavy weights can be detrimental to your body’s bones, joints, and muscles.

    Flexibility à Flexibility exercises primarily consist of muscle stretching. It doesn’t necessarily make the muscles sore or provoke muscle gain.

    Some examples of flexibility exercise you can do at home or in the gym are yoga, ballistic stretching, and dynamic stretching.

    Stretching is an excellent form of exercise to prevent potential muscle injuries in the future.

    Stability à Stability exercises typically refer to balance and core training activities.

    Some common examples may include squats, shoulder and chess press, sit-ups, and planks.

    Doing any of these stability exercises will casually help improve your overall muscle strength and movements while exercising.

    Keto diets aren’t meant to stop you from exercising …

    Think about it this way: Just because you’re not getting the same nutrients and nutritional food products in your body as before, doesn’t mean you have to stop being active and exercising those muscles. Instead, you just have to be careful when exercising on a Keto diet.

    Starting hard and heavy is a bad idea. Slow and steady wins the race.

    Make sure you build your strength while you adhere to that diet. No need to make yourself weak while trying to gain muscle mass, that would quite literally defeat the purpose.

    And do some research on your own! Establish an exercise plan that you love and doesn’t leave you feeling stressed and defeated.

    Last tip …

    Hydrate, hydrate, hydrate.

    Always have a bottle of water on hand. Your muscles will absorb that liquid right up, especially when you’re in ketosis!

    The right foods plus the proper fluids plus the right exercises will have you feeling like a million bucks – that’s a guarantee.


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