Hey i was just wondering if you people do cardio on a keto diet.....i mean can u lose muscle by running for 25 min first thing in the morning? is it better to ride the bike if i wanna keep my leg muscle but wanna lose my stomach..i dont have abig stomach but i wanna be more ripped...is can that be donre by diet alone?? just have my oatmeal in the morning as carbs and the rest protein??
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11-18-2001, 08:07 PM #1
keto diet and cardio? loss of muscle??
melissa
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11-19-2001, 05:40 AM #2
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You won't lose jack **** running 25 minutes except your breath. You need to tone down your cardio and do it longer (45-90 minute range). And yes, proper cardio can cause muscle loss on any low-cal diet. The way to lose fat is to increase catabolic hormones, in this case cortisol. That causes fat reduction, but it also robs muscle of protein, causing potential muscle loss.
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11-19-2001, 05:44 AM #3
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11-19-2001, 05:46 AM #4
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11-19-2001, 09:38 AM #5Originally posted by Big Cat
You won't lose jack **** running 25 minutes except your breath. You need to tone down your cardio and do it longer (45-90 minute range). And yes, proper cardio can cause muscle loss on any low-cal diet. The way to lose fat is to increase catabolic hormones, in this case cortisol. That causes fat reduction, but it also robs muscle of protein, causing potential muscle loss.
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11-19-2001, 10:34 AM #6
Logo, if you're just doing the cardio for cutting fat then yeah go with the lower intensity/longer duration cardio, but if you're trying to improve your health try and, at least, alternate between high and low intensity cardio. All this bodybuilding stuff is great, but if you can't run a mile without wheezing and throwing up are you really in good shape (just my two cents).
Missyd, if you're worried about losing too much muscle from cardio on a keto diet try and wake up in the middle of the night and take in some protein (casein if you can). This should help in muscle sparring. Good luck, Jay
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11-19-2001, 11:22 AM #7
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Originally posted by Logo
So your saying it would be better to walk for 45 minutes than to run/jog for 30? You don't have any articles explaining this better would you Big Cat? I think that is the first time I've ever heard this concept.
A slower heart rate avoids burning lactic acid, resulting in a higher amount of adipose tissue being used instead of carbohydrates to fuel the body. The duration of the physical activity also aids in the release of cortisol, which never happens under 30-45 minutes. Hence the range I named. So yes, it is better to walk fast for and hour, than to run for 30 minutes. If you exhaust yourself too soon, all you did was simply make lactic acid and deplete anaerobic energy, you want to train aerobically.
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11-19-2001, 12:46 PM #8
Thanks for the helpful information Big Cat. I'm still learning a lot here. I've always been told to keep the heart rate around 65% of your max for 30-35 minutes. I guess I was told right as far as the intensity is concerned, but was way off when it comes to duration. I'd still like to keep my heart in good shape so I think I'll keep atleast one day each week where I do a bit of running.
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11-14-2009, 09:52 AM #9
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01-10-2010, 06:52 PM #10
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08-10-2010, 06:13 AM #11
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08-10-2010, 07:40 AM #12
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Continued calorie restriction can cause lowered leptin levels, which will slow down your fat burning efforts. The best way to combat this is a strategic day of overfeeding. For me, it's every Sunday. Eat whatever you want: pizza, ice cream etc. I was afraid to try it, but since I have been doing it, not only have I lost more weight, I have been able to enjoy some of my guilty pleasure foods once a week.
Last edited by otterakl; 08-10-2010 at 07:59 PM.
"Never argue with an idiot. They will drag you down to their level and beat you with experience."
-Mark Twain
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08-10-2010, 07:53 AM #13
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08-10-2010, 07:55 AM #14
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08-10-2010, 07:58 PM #15
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I would disagree based on not only personal experience but on the advice of several nutrition experts (Joel Marion, John Romaniello, Mike Geary), who advocate a true "cheat" day once a week to recharge the metabolism and encourage fat burning efforts. However, I would only advocate doing this in the case of restricting calories during the other 6 days.
"Never argue with an idiot. They will drag you down to their level and beat you with experience."
-Mark Twain
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08-11-2010, 06:50 AM #16
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08-11-2010, 07:15 AM #17
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08-11-2010, 08:57 AM #18
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10-07-2010, 07:54 AM #19
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10-07-2010, 08:07 AM #20
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10-07-2010, 08:10 AM #21
This is the exact opposite of what I've been hearing. Granted this post is 9 years old. I keep reading that low intensity will have a PROPORTIONALLY greater fat:muscle loss ratio, but HIIT will yield greater TOTAL fat loss. Also, aren't cortisol BLOCKERS supposed to help hang on to muscle and lose fat? This guy is wanting cortisol.
Thoughts/input from the more educated?
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10-07-2010, 11:37 AM #22
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03-31-2013, 11:23 PM #23
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09-20-2013, 10:46 AM #24
I have been in ketosis for over 18 weeks now. I do 2-3 days of cardio, (30-50 min. of HIIT on the elliptical), and lift 2 days, (heavy weight with 8-12 reps). I have lost 63 lbs during that time. I don't have scientific proof, but I know this combo has worked great for me. I have increased my strength, my stamina and endurance, and I never feel that hungry, although I still have food cravings some times. I only have one real cheat meal per month, because I don't want my body to slip out of ketosis. I truly feel like a fat burning machine! Check my bodyspace page and you can see the difference.
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09-20-2013, 11:18 AM #25
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09-20-2013, 11:31 AM #26
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09-20-2013, 12:37 PM #27
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09-20-2013, 07:12 PM #28
Its more complicated, it involved various factors such as how hard your cutting, how your overall diet quality is as well as your training program, over-training issues and more. Done well you can minimize muscle loss, but on any diet some muscle loss can occur when cutting (or you can recomp if your really good.)
Supreme Leader of Thermolife
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01-30-2014, 06:38 AM #29
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01-30-2014, 07:54 AM #30
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