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Old 01-31-2014, 07:26 PM   #1
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Nutritional Ketosis and Physical activity-share your experiences

I wanted to start a thread on issues and experiences related to NK and working out.
I haven't seen a gym in 5 years due to health issues and injuries.I am starting to workout again and wanted to know what your experiences are doing NK and exercise.Did you have a negative or positive experience?how did it influence your weight loss?How was your energy levels?How did NK and endurance training/aerobics/strength training go?Any other things you noticed?

My experience:I started with some slow cardio like walking and elliptical and did
not notice any difference in weight loss.However I noticed that I don't crash after my workouts like I did when I wasn't lowcarbing.
I started some strength training last week and was very sore allover.I also gained a little weight and stalled which really discouraged me.The weight is slowly coming off and I saw this article and wanted to share it.

courtesy:choose2befit website
Why you gain weight with a new workout program.
An amazing article I had to re-post that one of my favorite fitness celebs posted – Chalene Johnson. For me, it was my “ah-ha” and for others that I’ve shared this with, it re-settled their discourage and kept them charging forward with their respective workout program and goals. DON’T GIVE UP and get some great insight from this fitness expert:

Probably the most common question I get when I release a new exercise program is, “Help! I’m gaining weight! Am I doing something wrong?” This is a common phenomena with any new exercise program, Turbo Kick, Turbo Jam, Hip Hop Hustle, you name it! It’s especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton’s P90X.

The motivation to start a new exercise program is almost always to lose weight loss. However, what most personal trainers know and most at-home exercisers do not, is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn’t say weight gain! I’ll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.

The temporary weight gain explained:
When someone starts a new exercise program, they often experience muscle soreness. The more intense and “unfamiliar” the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to “protect and defend” the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.
This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens the body protects the tissue. The muscle becomes inflamed and slightly swollen with fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.
Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated in those first couple of weeks become discouraged and quit!
When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it… the women! I’m happy to report with absolutely every single woman (and man) in our group, the weight increase was temporary and never lasted more than 2 weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.
For those of you who are following the ChaLEAN Extreme phase plan, keep in mind that when you start each phase, your body will be “in shock” again. Don’t be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.
My own personal example of this is running 10K’s. I don’t do it very often, maybe 1 or 2x a year. Even though I run on a regular basis, when you run a race you push much harder. It’s natural for me to be “insanely” sore the next day. It’s also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it’s still a bummer. We’re all human and hard work should mean “results”. Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting our selves. Soreness forces you to give those muscles a break Ultimately you will lose the weight and you will change your metabolism in the process.
The key is understanding that this is a normal and temporary and stick with the program!!

When to be concerned:
If you experience a significant weight gain (exceeding 5 pounds) which does not begin to decrease rapidly after the second week, guess what it is??? I’ll give you one hint… you put it in your mouth and chew it. You know it! You’re food (or calorie laden beverages). Newsflash friends.. exercise doesn’t make you gain weight. Consuming more food than you burn makes you gain weight!
So if after two weeks you are not losing weight, have gained weight that’s not coming off, it’s time to take a close and honest look at your food intake. It’s time to find out what your burning in calories each day. Have your RMR or BMR tested. This can be done for less than $50 and the information is invaluable. It takes out the guess work. Google “hydrostatic body fat testing _______ ” and insert the name of the big city you’re closest too. Companies that do HBFT also do BMR testing. Knowledge is king.
I’m gaining weight, but I’m sure it’s muscle:
Possibly, but if you’re following ChaLEAN Extreme correctly, you should be losing fat and gaining muscle and the fat loss should be much more substantial than the rate at which you can physically put on muscle. This is even true for the guys. Of the 70 plus people in my test group, every single one of them lost body fat and gained muscle and not one of them gained weight. I believe the average weight loss after 4 months was 28 pounds with many people losing 40 plus pounds. Even the men, who as you can see put on a lot of muscle, were seeing huge drops in the scale. We tested their muscle composition at the beginning and at the end and 100% of the participants maintained or gained muscle while achieving substantial weight loss. That’s the key to keeping weight off long term, i.e. muscle. Muscle burns fat. But you’ve heard me say that before.

Moral of the story:
Be patient young grass hoper. You’ll be lean and mean in no time!

This is one of the most useful articles I have come across that makes sense and enlightens one, as they prepare for their new program or are in the midst of it. Just having an understanding and a reason why we experience this temporary weight gain, makes the experience that much more enjoyable.

I hope you enjoyed this article and get the mileage that I, and many others have, out of it. Thanks Chalene!
Your partner in health & fitness.
Starting weight:241 current weight:179 Goal:150ish
restart:193 on August
mega goal : 170 : Combined weights of 3 pregnancies will be gone forever
mega goal : 150 :
mega goal : tone allover,close and repair my diastasis and hernia(down to 2" from 10")
Push yourself. Because no one else is going to do it for you.
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Old 02-01-2014, 10:27 AM   #2
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I'm still early on, and I'm not 100% perfect at staying in ketosis...
But it's been roughly 10 days since I started. After a good night's sleep, and two days off from the gym...I felt like I could go forever! Did 40 minutes on the elliptical, alternating 3.5 min of high intensity, 0.5 min "sprint" and then 3 minutes recovery.
Afterward I didn't have a crash/ instant craving for food.
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Old 02-17-2014, 02:02 PM   #3
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I have been consistently going to gym and BodyPump now for a few weeks and I still have no crashes or need for carb refueling.Granted ,I did fall off wagon on the eating a few days,but those were on the weekends when I don't get to go to gym.
I find it better if I drink a HWC smoothie an hour before and I can last in the gym 2-3 hours even with strength training.
Starting weight:241 current weight:179 Goal:150ish
restart:193 on August
mega goal : 170 : Combined weights of 3 pregnancies will be gone forever
mega goal : 150 :
mega goal : tone allover,close and repair my diastasis and hernia(down to 2" from 10")
Push yourself. Because no one else is going to do it for you.
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Old 02-17-2014, 09:06 PM   #4
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WOE: Nutritional Ketosis
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I started resistance training about two months ago -- probably a month before I got back on keto. My trainer had me on a high protein diet, which made me insane and miserable, so I switched to keto after about a month.

So, I have been going twice a week, doing a routine that focuses on whole-body exercises and on activating the muscles (like my butt) that have sort of switched off due to having been so sedentary for the past several years. I try to intersperse some cardio between the weight days.

After two months, I am able to feel my muscles developing some definition (but no visible definition yet, because still fat ). It feels good. I feel much stronger than I have. And spending the two months with a trainer was the best thing I could do. I now know what I'm doing in the gym and it gave me the time to get the form right, with her watching and correcting my posture.

I have to admit that weight training is excruciating to me -- it is so boring and tedious. But, I know how important it is, so I am not going to argue with myself about it.

I would really like to do a Couch to 5K.
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Old 02-20-2014, 08:50 AM   #5
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Have been on some form of low carb for many years (can't recall for sure what year I started).

Have not done cardio workout for about a year - if I do, it makes me hungry and then I eat more.

I do some workout to keep my body toned. The following work out on pretty regular basis:

This is done 2-3 times a week

- Upper body -3 sets of push ups, 3 sets of dips, 3 sets each shoulder presses, lifts and arm circles
- Lower body - 3 sets of squats, alternating lunges and calf raises
- Also crunches for abs - couple of times a week

Do not use heavy weights, either body weight or small weights.
Find it to be a bit harder to lift than when I did not eat low carb, I just push trough it. Get weak faster I think.

Do not plan to add cardio as it just creates bigger appetite for me and then I have to work out more to get rid of extra calories eater.
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Old 02-22-2014, 08:01 AM   #6
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This is great information, lowcarbella. Thanks for posting!
Linda (supposed GardenGoddess)

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Old 09-27-2015, 06:39 AM   #7
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Thanks for the good explanation example
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Old 09-27-2015, 11:15 AM   #8
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Working out help with keto adaptation, right after it my ketones drop but they they bounce back nicely and with i i havent´done any workout the next day my ketones dropp around 1 mM
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Old 09-27-2015, 02:02 PM   #9
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When exercising correctly & eating healthy, I have never had a negative scale experience when adding exercise - regardless of the nutrition plan I was following. The only time I have had problems was when I was consuming too few calories and doing way too much exercise. This is known as over-dieting.

Working out when one is sleep-deprived is another thing that can cause problems. If I am extremely tired I do not workout. I get much needed rest instead. I want to burn the fat & that does not happen very well when one is sleep deprived.

I have not experienced increased hunger causing me to eat to the point of gaining weight when working out - except when I was eating too few calories to begin with. This tends to lead to disaster. The problem is with the too-low calories, not the exercise, not the keto diet.

The scale does fluctuate a little differently when one does intense exercise but that is normal. It is to be expected. Being well-educated on the scale & on exercise helps one know what to expect.

I am just back at Gold's Gym after a long, long time. (I'm amazed & happy that they remember me! Knowing that will motivate me to work at least as hard as I did back then!) I just got the OK to workout a few weeks ago - after no exercise for over a year after breaking my foot & having surgery.

I had two HIIT (high intensity interval training) workouts on the treadmill in the past few days & saw a loss on the scale after the first day & maintained after the other day. I expected the scale to go up because my legs got a bit sore (DOMS).

Tomorrow I am starting a Bootcamp & plan to attend 5 days a week. I figure being accountable will be a good way to get back in the habit of working out. Then, after a month or so, I will switch over to doing my own thing - weight training (heavy & progressive) and cardio, probably a few fun classes like spinning (a previous passion of mine) and yoga.

I'm not sure exactly what to expect from the Bootcamp but it is supposed to be a mix of things, strength & cardio - keeping HR up. I'll report back on the resulting scale activity.

The bootcamp offers a bit of customization, too. That is what got me to sign up. Nutritional plans are included, too, but they are not sure I need or want any help there. lol... I do plan to discuss it with them. More for help with how much than what.

Seeing the scale move is nice. For most of us, it needs to drop. But it should not rule our emotions. Scale weight really doesn't even make a good goal. At least, not by the definition of what a goal should be. Goals should be achievable by following specific steps. You can do everything right & still not achieve a scale based goal. I dropped scale weight goals when I realized that no number on the scale (or on clothing or BF% for that matter) was going to give me the body I want. The scale can be a useful tool (I weigh every day & have the graphs to prove it! lol), but it needs to be understood - and used along with a tape measure.
Living by Faith

It’s truly remarkable how successful Madison Avenue has been at indoctrinating
eating habits that produce huge profits for giant multinational corporations
– and developing devastating health consequences for consumers –
into generations of society. ~ Mark Sisson, The Primal Blueprint
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