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  1. #1
    Registered User missyd143's Avatar
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    keto diet and cardio? loss of muscle??

    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??
    melissa
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  2. #2
    Chairman of the board Big Cat's Avatar
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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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    Is it just me or has Big Cat been swearing a lot more lately?

    Hey Cat, you'd better tone it down or you won't be invited to sponsor Muscle-Tech anytime soon.


    hehehehehe, whew...

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    Chairman of the board Big Cat's Avatar
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    Could be, but I'm cutting again. That's probably the reason.
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    Registered User Logo's Avatar
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    Originally 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.
    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.
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    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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    Chairman of the board Big Cat's Avatar
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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.
    Funny you should ask, I'm working on one, but I don't think I'll finish it this week. I've had a lot of questions about cardio lately. I thought people understood the simplicity of it, but apparently a lot of people are in need of more information.

    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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    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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    Clarification

    So lets change the recipe for a moment and allow me to ask another question. If i walked for the first 30 minutes and then ran the next 30 would there be continued cortisol to support the weight lose. I wanna lose the weight and work on cardio. Thanks...
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    Originally Posted by smikester View Post
    So lets change the recipe for a moment and allow me to ask another question. If i walked for the first 30 minutes and then ran the next 30 would there be continued cortisol to support the weight lose. I wanna lose the weight and work on cardio. Thanks...
    bump please!
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  11. #11
    Registered User bucknut149's Avatar
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    is there such a thing as too few calories?

    I am 215 lbs and while on this diet there are days where I bet I only take in 1500-1700 calories. Will that slow down my weight loss? You hear about eating too few calories will slow down weight loss, but I am not sure I buy into that. Any thoughts?
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  12. #12
    Great hair, decent ass otterakl's Avatar
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    Originally Posted by bucknut149 View Post
    I am 215 lbs and while on this diet there are days where I bet I only take in 1500-1700 calories. Will that slow down my weight loss? You hear about eating too few calories will slow down weight loss, but I am not sure I buy into that. Any thoughts?
    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.
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  13. #13
    Why so serious? Yates Row T's Avatar
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    Originally Posted by otterakl View Post
    Continued calorie restriction can cause higher 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.
    this is terrible advice. esp if doing a keto which this thread is old as hell so who knows who will be reading this at this point, carb ups should be as controlled as possible and i would not and do not "eat whatever i want" for a day. a meal or two fine.
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    Originally Posted by Yates Row T View Post
    this is terrible advice. esp if doing a keto which this thread is old as hell so who knows who will be reading this at this point, carb ups should be as controlled as possible and i would not and do not "eat whatever i want" for a day. a meal or two fine.
    Stole the words from my mouth.
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    Great hair, decent ass otterakl's Avatar
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    Originally Posted by Yates Row T View Post
    this is terrible advice. esp if doing a keto which this thread is old as hell so who knows who will be reading this at this point, carb ups should be as controlled as possible and i would not and do not "eat whatever i want" for a day. a meal or two fine.
    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.
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    Why so serious? Yates Row T's Avatar
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    Originally Posted by otterakl View Post
    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.
    i dont know who they are and now i dont want to know. Why must you eat garbage to increase calorie intake or refeed? Ill answer for you, you dont. Dont get me wrong i have a good couple of meals during refeeds but telling people to have a full cheat day and eat junk is just nonsense.
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  17. #17
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    ketofknsucks IMO.... just eat low cal and do 45 min fasted cardio in the morning and if you want to step it up do another 30 mins of cardio towards the end of the day.
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    Why so serious? Yates Row T's Avatar
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    Originally Posted by JOWHEY View Post
    ketofknsucks IMO.... just eat low cal and do 45 min fasted cardio in the morning and if you want to step it up do another 30 mins of cardio towards the end of the day.
    have you tried keto? bc this is just more terrible advice and way too general to be taken seriously.
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    cardio and restricting "junk" food stripped away my first 100lbs !! that simple ..... that was the easy part , now at 212lbs and 13% BF finding it much harder to progress !!!
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  20. #20
    Wannabe cardio bunny tdog69's Avatar
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    Originally Posted by Big Cat View Post
    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.
    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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    Wannabe cardio bunny tdog69's Avatar
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    Keto = No Cardio
    You are in the negative range, burning good fat for fuel, so why deplete even more by doing cardio. This is why keto works the best for keeping muscle while dieting and to the junk food, hell no you need to re-fuel with whole carbs not empty carbs.
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    HIIT !!!!!!!!!! 'nough said.
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    Originally Posted by Drod915 View Post
    HIIT !!!!!!!!!! 'nough said.
    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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    Originally Posted by Big Cat View Post
    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.
    Hence why you increase your protein intake
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    Originally Posted by jtpowell64 View Post
    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.
    strong bump..

    if you cand do 30-50min of HIIT, you are not doing HIIT, or at least not at 100% intensity.
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  28. #28
    Must Unify Korea 나는 한국 통합 KimJong-il's Avatar
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    Originally Posted by missyd143 View Post
    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??
    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.)
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  29. #29
    Registered User Wilde's Avatar
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    Get as scientific as you want everyone, I got shredded with a whole cheat day every week with every other day being strict. Results don't lie, you mad?
    Bodybuilding is all about image not numbers, when you're up on stage your lifting stats and bodyfat % means nothing to the judges.
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  30. #30
    Mr. Fluff cumminslifter's Avatar
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    Originally Posted by Wilde View Post
    Get as scientific as you want everyone, I got shredded with a whole cheat day every week with every other day being strict. Results don't lie, you mad?
    litte mad that you bumped this thread just to brag but other than that no
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