Thoughts on cardio vs strength training while on a keto diet
StarshipFighter23
Posts: 73 Member
Although I do get a fair amount of good cardio exercise over the course of a week - I play drums semi-professionally and am gigging or at the very least practicing a couple of times a week and I do Latin and Ballroom dancing twice a week - I haven't incorporated any specific cardio into my training regime. I'm doing a strength training program so I'm essentially doing short, high intensity workouts using weights. I've heard very different things when it comes to which form of exercise is best for weight loss; some people swear by cardio whilst others believe that, in order to maximise fat burn in ketosis, one should be aiming to keep the heart rate as low as possible whilst driving the muscles as hard as possible.
So what have people found when it comes to the optimum exercise regime for weight loss on an LCHF diet? I'm still a little early in my diet change to know for sure what is having the greatest effect but would welcome any thoughts about what others find to be the optimum weight loss exercise. Thanks all!
So what have people found when it comes to the optimum exercise regime for weight loss on an LCHF diet? I'm still a little early in my diet change to know for sure what is having the greatest effect but would welcome any thoughts about what others find to be the optimum weight loss exercise. Thanks all!
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I do Crossfit which is a mix of strength and interval cardio. If you are new to exercise or LCHF or both, it may take you a while to adjust to feeding yourself enough to sustain the workout. I am going to start playing about with a protein shake before training and see if that helps. Good luck1
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I think lifting weights just helps you reap so many more benefits than cardio alone. I do sprint intervals (hiit) 3x a week and lift heavy 5x a week. The days that I do not do my sprints I do a slow walk on the treadmill just to get that movement (because I sit at a desk all day M-F so it's my way of counteracting that sedentary lifestyle at work). The few carbs I do get in the day (if I have them) I try to have either right before or soon after my workout so they get burned up and used appropriately. I know they say there is a lot of bro-science with timing of meals, but I do also like to get protein in immediately after I train (in the form of a shake because my appetite since starting keto is slim to none) so my muscles are well-fed.
Honestly I think different strategies work for different people so it is definitely all about what works for you. My strategy may be a joke to someone else, but hey it works for me - so far anyway - so until it doesn't work I am gonna keep on!
Hope that helps
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The best exercise routine is one that you will stick too and that you enjoy.
That being said, I do a mix of cardio and weights - usually 3/4 days a week heavy lifting and 2 days a week cardio. I am working Wendler 531 now (just started this week) and that gives me some extra time on my workouts to do more cardio during the week. I was doing a volume deplete workout before and it took 50-60 minutes to complete the routine so I did that 3 days a week and cardio/abs/aux 2 days a week.
I have found that keto supports any routine that I have chosen, so pick a routine that you enjoy and will stick to and go for it!2 -
There's a really good discussion here
http://community.myfitnesspal.com/en/discussion/10338195/want-to-be-a-fat-burner-exercise/p1
Discussing the FASTER study
Basically, a fat adapted person (of course the study was elite athletes...) will reach the "fat burning zone" at a lower heart rate than a non fat adapted person and remain in it at higher heart rates as well. So if you're doing enough that your breathing hard, can't carry on a conversation for example, you'll be burning fat at a good rate.
You should also consider any increased hunger from your exercise in determining which might be best for losing weight. Not that there is anything wrong with eating a bit more if you're hungry, but in some cases the hunger response is so great that it's counter productive. Just something to keep in mind.
I've always heard you do cardio for heart health. Do strength training for insulin sensitivity, overall longevity and to build muscle which allows you to be able to raise your TDEE so you use more energy everyday, not just when working out.
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Strength for bone density, body comp, muscle retention.
Cardio so you can outrun zombies.10 -
I do a mix of weights, cardio, core, and flexibility workouts - I tend to move between a focus on one over the others while still getting in a balance of all 4 depending on what happens to be my goal for that moment. When my goal is to shed fat I do maintenance on the other 3 and slam in all the cardio I can possibly fit. That has been, for me, the best way to shed the fluff and see losses on the scale and in the measurements.0
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our outcycle them.2
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HIIT for cardio and low volume (1 set / 5-6 compound exercises fully body 2-3 times per week) and low rep for strength (6-8 reps)...10 min is enough for each...0
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I asked this very question to the nutritionist I saw. She said, "Cardio helps you lose weight and look better. Weight training helps you look better naked."2
This discussion has been closed.