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Training on low carb

nikkerbob
nikkerbob Posts: 78 Member
edited November 21 in Social Groups
Hello.

I have decided its time to go back to low carb to try and lose some body fat.

I just had a general question about continuing to train. Right now I do Weights in the mornings and some type of cardio in the evenings ( like a nice 2 hour walk/run/stairs). Now, I know my energy will be down for the first little bit, but I just wanted to make sure its "ok" to continue to train this way. I wasn't training this way the last time I did no carbs. I hope I am making sense about what I am asking.

What has everyone else experienced ?

THANKS !!

Replies

  • AngInCanada
    AngInCanada Posts: 947 Member
    I lift weights 3-4 days a week for an hour and I run with friends. I've kept the weights through my 9 weeks of keto but during the first 3 weeks I had to cut my running down to 1 day a week for 1/2 hour because I totally crapped out at kilometer 3 or 4. Lol. I'm 9 weeks keto now and I am lifting more than i ever have and I am now back to running 3 days a week for an hour. I still hit a wall around km 4 1/2ish but its way better now.

    My advice, just listen to your body. You may need to scale back the exercise for 2-3 weeks but you'll come back stronger than ever :)
  • CoconuttyMummy
    CoconuttyMummy Posts: 685 Member
    Id consider reducing exercise duration/intensity the 1st couple of weeks you go low-carb whilst your body adapts. Its likely you're going to feel pretty rough for a little while. When i went keto i felt like death for a full month. Theres no way i could manage exercise - just climbing the stairs burned my legs out. It was really bad - completely sapped me. But, after the month my strength and energy started to return and i started working out again 5-6 days a week, mostly with weights, and im loving it. I now have more energy and endurance than i had pre-keto. It just took my body a few weeks to adjust.

    Im not as fit as you sound (2 hour runs/stairs?! Wowza! And training 2x a day?! - Soldier!), so you may find you can continue exercising during adaptation, but its likely you will have to decrease duration, intensity and/or frequency of your sessions for a little while.

    Anyhoo, welcome to the forum and good luck. Theres so much info and support here. If you need any help just holler.

  • wabmester
    wabmester Posts: 2,748 Member
    Weightlifting absolutely kicked my butt for the first month or so. Low intensity running was OK. Keep your sodium intake high. If you feel light-headed, fatigued, or have a headache, that will most likely mean you're not getting enough sodium.

    IMO, exercise will speed up lots of low-carb goodness including glycogen depletion and muscle adaptations to fat and ketones. Just start SLOWLY.
  • professionalHobbyist
    professionalHobbyist Posts: 1,316 Member
    I have been low carb or pretty low for a year

    As Wab mentioned SLOWLY...

    This last week I had two long hard rides to burn 2500 calories

    Getting ready to do another one but it is 105 degrees out and that is gonna slow my intensity a bit

    It is one thing to exercise long duration on low carb, by that is just stupid hot.

    You can drive your muscles to source fat over time. But it took me a few months

    I will say after getting fat adapted, I feel 90% of carb burning energy levels. Hard to actually prove.

    But today in this heat I'm actually taking a 160 calorie bottle of Gatoraide. But that will be burnt off in 10 minutes

    Good luck with it and take it easy

  • professionalHobbyist
    professionalHobbyist Posts: 1,316 Member
    haz6gzwtoyh4.jpg

    Made it!

    I had all meat all day except one 80 calorie Greek yogurt. Drank an about 120 calories of Gatoraide on the ride. Precaution in the insane heat.

    1515 burn off. Not feeling any worse than one would expect to after that in 95
    Degree heat.

    I am a believer in the Fat Adapted stage of full out cardio training.
  • wabmester
    wabmester Posts: 2,748 Member
    Looks like a killer ride -- I'm surprised you can crank at that speed without many carbs. Nice!
  • nikkerbob
    nikkerbob Posts: 78 Member
    Thanks guys !!!!!!!
  • professionalHobbyist
    professionalHobbyist Posts: 1,316 Member
    You absolutely can train low carb.

    It took a little getting used to.

    I have outlined my journey a little in a thread in our happy corner of MFP here

    Good luck and stick with it thru the tigger adaption phase
  • kirkor
    kirkor Posts: 2,530 Member
    The /r/ketogains community is a good resource: https://www.reddit.com/r/ketogains
  • CoconuttyMummy
    CoconuttyMummy Posts: 685 Member
    kirkor wrote: »
    The /r/ketogains community is a good resource: https://www.reddit.com/r/ketogains

    Agreed. I just discovered this forum today. Dont rate the layout much but the info is good.

  • professionalHobbyist
    professionalHobbyist Posts: 1,316 Member
    http://www.ultrarunning.com/features/health-and-nutrition/the-emerging-science-on-fat-adaptation/
  • pedidiva
    pedidiva Posts: 199 Member
    There was recently a husband -wife team that rowed from California to Hawaii on a low carb diet. It was in Cereal Killers 2, a documentary. Amazing feat.

    Tim Noakes has done many studies on the low carb athlete.
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