The Best Exercises For A Keto Diet
The best way to get great results when it comes to weight loss is through diet and exercise. Once you’ve sorted your diet it’s time to find the best exercises to match.
Is it safe to exercise whilst on a keto diet?
There’s a common misconception that you shouldn’t exercise or do much physical activity while on a keto diet. This is incorrect, as it is completely safe to exercise whilst following keto and can in fact improve weight loss results hugely.
Exercising on a keto diet
The great thing about a keto diet is that your body is better at utilising fat for energy and therefore by adding as little as a few minutes exercise each day you can increase weight loss dramatically.
Recent studies suggest that the best types of exercise for people on keto diets are:
- Low intensity cardio, such as jogging, cycling or swimming
- Structured strength training exercises such as weight lifting.
- Less explosive based sports such as golf or cricket.
Due to the low amount of carbs consumed on a keto diet some performance is some exercises or activities will be limited.
Exercises and activities to avoid or limit include:
- Excessively prolonged heavy and intense weight lifting.
- Explosive style exercise such as sprinting.
- Starting a workout you’ve never done before.
Before You Exercise
Before planning your exercise routine to suit your keto diet there are a few things you need to remember.
Firstly, you need to ensure you are eating enough food. Your nutrition is important to how well you can exercise and if you aren’t feeding your body the right fats you won’t be able to sustain exercise. Therefore, you need to focus on maintaining a well-balanced keto diet that will give you fuel for your exercise and workouts.
Secondly, you need to listen to your body. It’s important not to push your body too far when exercising. If you have feelings of exhaustion, fatigue or dizziness it means your body is struggling and you need to give it rest and re-evaluate your current exercise routine and diet.
Thirdly, if you are unsure about how to best exercise whilst on a keto diet its best to consult a professional or specialist to get the right information about your body.
Lastly, if you find yourself struggling for energy whilst having a busy day at work or even the gym, using specialty supplements can give you that extra boost you need.
A supplement for that extra energy that we recommend is Keto High Octane. Keto High Octane contains the most advanced formula to date. Boasting world patented ingredients, it provides you with ketones in 30 minutes plus additional benefits of Peak02 and Teacrine, allowing you push harder, work faster and recover quicker in any workout or exercise situation.
Check out Keto High Octane here: https://www.nutriscienceintl.com/keto-high-octane
Here are a few example workouts:
Full Bodyweight Workout:
Push ups- 3 sets, 15 reps, 45 sec rest
Chin Ups- 3 sets, as many as you can, 1 min rest
Sit Ups- 3 sets, 20 reps, 45 sec rest
Planks- 3 sets, 45 sec hold, 30 sec rest
Bodyweight Squats- 5 sets, 20 reps, 1 min rest
Jog- 5 mins
Bench Press- 3 sets, 10 reps, 45 sec rest
Lat Pulldown- 3 sets, 15 reps, 45 sec rest
Dumbbell Shoulder Press- 3 sets, 15 reps, 45 sec rest
Leg Press- 5 sets, 15 reps, 1 min rest
Jog- 5 mins