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11 Ketogenic Training Tips

A ketogenic diet can impact how you train, when you train, and the type of training you’re doing. Ketogenic training will be safer and more effective if you follow these tips:

  1. Keep carbs below 20 grams – Even though you’re training hard, keep your carbs low, ideally under 20 grams.
  2. Testing – You will be able to feel when you are in ketosis, but it’s still a good idea to test your ketones through your urine, blood, or breath. For long-term use, invest in a monitor and strips.
  3. Timing – Evaluate the timing of when you eat and work out to see what works best for you.
  4. Carb withdrawal – When first trying to get into ketosis, your energy levels may be low. At the outset, consider doing mild activities instead of an intense workout.
  5. Stay hydrated – Everyone needs to stay hydrated, but those in ketosis may need to drink more water in because of not eating as many vegetables and fruit.
  6. Sodium – If you’re watching your diet, you may not be getting as much sodium as you need. Add a sea salt or natural salt to your diet.
  7. Potassium – This helps maintain moisture in your organs and muscles. Consider a supplement if you’re not getting enough from food.
  8. Magnesium – Again, if you’re not eating enough fruits and vegetables, you may need a magnesium supplement.
  9. Protein – Find the right balance of protein for you. Avoid consuming excess protein, as your body can turn it into blood sugar, which may push you out of ketosis.
  10. Quality – Ensure you are consuming quality fats and getting good nutrition.
  11. Eat when you’re hungry – Ketosis will change your appetite and you will feel sustained for long periods of time without eating.

By following these helpful hints, you can get the best possible results through your personal training while in ketosis.

 

Other episodes you may enjoy

Fasting for weight loss with Dr. Jason Fung and Jimmy Moore

The scoop on ketosis with Jimmy Moore

December 18, 2015

3 keys to successful weight loss

In this episode, we cover the three keys to successful weight loss – patience, persistence, and progression.

Patience

You need to understand that nothing significant can be achieved overnight. So, you shouldn’t expect to lose 20/30/40 pounds in a week or a month. You'll have to have patience.
When you want to lose weight, you need to be practical and set an achievable goal, for example, 1 – 2 pounds in the first week. It’s also important for you to set small, specific milestones like 5 – 10 pounds in next month Most people find they lose weight rather quickly at first and then level out.  This is the body's normal state.  Persistence will keep you on track.  Just keep working and it will happen.

Persistence

The whole weight-loss thing is something that happens gradually. You can’t expect to achieve your milestone when you don’t do anything about it.  As we learned in episode 9, you can use weight training as a part of your weight loss program.  Starting small and progressing by slowly adding resistance will

Progression

At any stage of the process, you can’t afford to quit. It’s never going to be easy to get what you want. So, you need to be very persistent. Just after you make the commitment, you need to stick to your commitment and keep doing all that makes your goal achievement easier and a step forward.

Use these three keys, stick to your commitment, keep moving forward, and focus on the end goal. You can do this.

Todd loses over 300lbs

Music used for the podcast Intro and Outro: http://www.bensound.com/royalty-free-music