Carbs-up and energy

[lyoto_machida]

Hi there !

Some people dont't need carbs-up and stay to straight keto but with the depletion glycogen, how they perform their training without energy and carbs ?

[startrek]

Obviously carbs are not the only source of energy. If they were, then the keto diet wouldn't exist.

When no glycogen is available (made from carbohydrates), your body uses ketones for energy (made from fat).

[MarkVI]

Obviously carbs are not the only source of energy. If they were, then the keto diet wouldn't exist.

When no glycogen is available (made from carbohydrates), your body uses ketones for energy (made from fat).

even when they are available your body still oxidizes fat for energy.

[JDabomb]

Hi there !

Some people dont't need carbs-up and stay to straight keto but with the depletion glycogen, how they perform their training without energy and carbs ?

While your body has glycogen stores left, it will use them. Once they are depleted, it turns to fat as energy. Once being in ketosis, your body uses fat as energy, just like it would use carbs. But the benefit is when you run out of carbs, depending on your HR while training, you burn glycogen stores and muscle and fat for energy. With Keto, there are not glycogen stores, you use your fat you've taken in, and if you run out you go directly to stored body fat for energy (Large supply huh?). Still dependent on your HR though.

-Josh-

[Yojimbo36]

While your body has glycogen stores left, it will use them. Once they are depleted, it turns to fat as energy. Once being in ketosis, your body uses fat as energy, just like it would use carbs. But the benefit is when you run out of carbs, depending on your HR while training, you burn glycogen stores and muscle and fat for energy. With Keto, there are not glycogen stores, you use your fat you've taken in, and if you run out you go directly to stored body fat for energy (Large supply huh?). Still dependent on your HR though.

-Josh-

Could you expound on the Heart Rate thing? I am torn between LISS and intense cardio sessions lately. I have read that LISS burns fat more efficiently but I have also read that intense interval based cardio on an empty stomach is the way to go.

Personally, I have seen my body fat melt away over a few months time doing cardio on an empty stomach with intervals at a fairly intense pace (on a caveman diet). Since I have gotten into keto I am reading more and more that LISS should be the way to go. I admit since I have been on Keto I have not watched the scale so much and have seen massive differences in the mirror but I have been mixing it up between LISS and intense cardio.

[JDabomb]

Could you expound on the Heart Rate thing? I am torn between LISS and intense cardio sessions lately. I have read that LISS burns fat more efficiently but I have also read that intense interval based cardio on an empty stomach is the way to go.

Personally, I have seen my body fat melt away over a few months time doing cardio on an empty stomach with intervals at a fairly intense pace (on a caveman diet). Since I have gotten into keto I am reading more and more that LISS should be the way to go. I admit since I have been on Keto I have not watched the scale so much and have seen massive differences in the mirror but I have been mixing it up between LISS and intense cardio.

LISS at 65% heart rate you're going to burn around 85% fat and 15% muscle for energy. Say you go for 30 min on the bike at a steady rate, burning 150 calories in those 30 min. 85% is approx. 125-130 calories from fat. If you go at a 75-80% running for 30 min, you'll burn around 3-350 calories at about 40-50% fat, rest muscle (providing your glycogen levels are depleted). So that's about 120-160 calories from fat, and same or a little more from muscle. You burn about the same amount of fat calories, but for faster weight loss in regular high intensity you burn muscle also.

HIIT you go 90-95% for 30 seconds, then 50% for 30 seconds, working this up to 15 min sessions, NO MORE THAN 15 MIN!!!. You deplete the remaining glycogen in your legs, and burn muscle and fat while doing this, but you're only burning muscle for 7 1/2 minutes of it, not that much. The real fat loss comes from AFTER your HIIT session. Your body will burn equal to or more fat afterwards from HIIT. Everything should be monitored on a 24 hour basis and not instantly. Hope this helps.

I have a semi advantage, I think I don't even know. I'm on Beta Blockers, so my heart is slowed. So at 120-130bpm 60-65% of a normal person is really like 80-85% for me, but I don't know if I should consider it 80-85% because my heart will only go to 160 bpm. I tried doing research on actual fat oxidation at certain beats per min, I couldn't find anything. Trying to see if It's at 120 bpm or it's at what percent your heart is working from full force, if that makes sense. Will be doing more research in this area and will report back when found.

-Josh-

[lyoto_machida]

So L.I.S.S seems to be the perfect cardio.