The Keto Reset Diet: Reboot Your Metabolism in 21 Days and Burn Fat Forever by Mark Sisson & Brad Kearns

Author:Mark Sisson & Brad Kearns
Language: eng
Format: epub, azw3, mobi
Publisher: Harmony
Published: 2017-10-03T04:00:00+00:00

Exercise During Keto—Avoid Chronic!

Even if you are doing a good job avoiding chronic exercise patterns—keeping cardio workouts in the aerobic zone and making your high-intensity workouts brief and infrequent, it’s a good idea to back off from your overall energy expenditure during the initial keto effort if you are worried about your ability to comply. Remember, your muscles, heart, lungs, and brain have been ravenous at the glucose gas station for a long time, and they require an adjustment period to get used to the solar panels you just installed. I’m not suggesting sitting on your butt when you switch from oatmeal to eggs, for too much inactivity will make going keto more difficult than if you are generally active and energetic. Instead, just tone down your workout caloric output for the first few weeks, with particular attention to avoiding overdistance aerobic sessions, prolonged strength-training sessions, or anything that has the slightest whiff of being chronic. My best advice is simply to walk as much as you can during your keto efforts, and during daily life in general.

As detailed in Phinney and Volek’s The Art and Science of Low Carbohydrate Performance, there are important nuances for fitness enthusiasts in the process of becoming fat- and keto-adapted. In the early stages of adaptation, your muscles and brain may compete for ketones as they wean off glucose. This may result in some unpleasant symptoms, such as energy lulls and periods of foggy brain when your muscles are winning the tug of war, or perhaps diminished workout performance on the other side of the rope. As you become more adapted, though, your muscles will burn fat with greater efficiency and have less need for ketones—allowing the brain to enjoy express delivery from the liver.

When you get to that esteemed level of possessing fat-adapted muscles and a keto-adapted brain, you receive the full effect of bonk-proof endurance, less oxidative stress, improved body composition, and faster recovery in comparison to your glucose-burning former self. Just be patient and don’t overtax your muscles as they transition from mostly glucose to a blend of fat and ketones, and finally over to mostly fat. If you go long, go slower than usual; if you go hard, make the workout shorter than usual.

After six weeks of nutritional ketosis, your intense or prolonged workouts transition from potential liability to effective accelerator of your metabolic fitness. As you’ll discover in the next chapter covering advanced strategies, you can pair fasting with exercise to quickly get back on track if you have a dietary departure or you want to drop a few quick pounds of fat that somehow snuck back into place. You’ll also discover how you can launch yourself into ketosis any time with a single major depleting workout, and prime your appetite hormones and pleasure center in your brain away from carbs and toward fat.

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