Many people have approached me to ask how important I believe it is to exercise while on a keto diet.
This is why I have decided to dedicate the month of May to “movement”! If you are a member of the ucanketo Facebook group, you will notice that I have been sharing some facts about the importance of exercise and your keto plan.
Have you ever heard the saying “you can’t out-exercise a bad diet”?
It’s the truth. Many believe that exercise alone will help melt the weight off, and are left disappointed when they put in all this extra work and don’t lose any weight.
There are endless formulas and interventions available for people to reach their weight loss goals, and I think the perfect balance lies somewhere in the middle of diet and exercise.
So, what comes first with Exercise?
Being overweight or obese can dramatically reduce your stamina and energy levels required to be motivated enough to work out.
In order to lose weight you need to be in a calorie deficit, and working out burns calories which leaves room a calorie deficit.
The best way to ensure you are able to workout and continue to workout is to:
- Visit your doctor and let them know what your plan is with workouts. Depending on your physical status, they may recommend starting slow.
- If you are typically sedentary, do not start with a 5k run or workouts that are unrealistic to maintain. This would be a great goal, but when you start out with workouts that could cause injury there is a good chance you will not maintain your exercise regimen.
- Your keto diet plan needs to be followed exactly right to ensure you are in ketosis. This way you can maintain the energy levels required to be motivated to workout.
- If you feel like you are overdoing it; stop what you are doing. Take a break and revisit what your exercise plan is. Starting with a short walk everyday is enough.
- Have fun! Wear your earbuds and listen to music, talk to your best friend, listen to a podcast, listen to calming sounds, join a dance class, or listen to a comedy show! Whatever it is, make sure it is enjoyable!
- If you are already remotely active or athletic, now is the time to increase the frequency, duration, or level of workouts! Set some bigger goals and record your progress!
Ultimately, strength training is what will burn the most calories. If this isn’t your activity of choice, ANY and EVERY movement that you were not previously engaging in….
Counts!
Your health is the number one focus here, and with May being the month we focus on movement I am encouraging you to move your body in any way that makes sense to you. Movement will help improve your mood, strengthen your heart, improve your mobility, change the shape or composition of your body, and it will help you to shed those extra pounds.
What are you waiting for? If it’s a sign, this is it!
If you have ever wondered how important mixing exercise with keto is, I’m telling you it is very important to your mental and physical progress!
Talk soon,
Amy XO
p.s. Make sure you’ve downloaded my Keto Guide to help YOU get started (or restart) on your Keto Journey
p.p.s. Here is a blog on the Top 5 supplements I recommend for Keto
Thanks Amy for all you do you are the best
Thanks Amy for all you and the team do! I have been tracking my movements all this month and feel great! I didn’t track before this month and doing so has given me more encouragement!
Thank you Mrs. Amy for all your work. I have been diagnosed with rheumatoid arthritis and degenerative joint disease. When I increase activity, I also increase pain which triggers flares. I had 3 hip surgeries on the same hip in 2 months last summer and only have a temporary hip in place. Another surgery is planned before too much time to do a permanent prosthesis. I have gained about 40 lbs of the 115 that I had lost. I have difficulty with prepping. Have recently been able to buy some pre-prepared items so as to get back on track. Any ideas would be greatly appreciated. I try to read everything and am only now getting able to get in the kitchen more.
Love your information
Thanks
Thanks Amy♡
Thanks. Always need reminding. I need to get moving
Great blog post. I enjoyed reading it!
Great info Amy!! I really appreciate all the time and effort you put into helping us all stay healthy!!
Thanks for the encouragement to get out the and exercise.
Comment *Thanks for all your help and encouragement! Love ya!
I think what you are doing is awesome
Thanks for healthy suggestions!
You are amazing!
Thanks. I started a line dancing class and some mornings I dread it but at the same time I love it and love meeting new friends. Thanks for your advice and encouragement
Holi Amy, I’ve been messaging you for ever telling you that I can’t get on your Facebook site for over a year now. I used to be on there, but it’s not allowing me to join for over a year,
Not sure where you’ve been messaging me — I don’t have anything from you on Facebook.
When CoVID hit, I stopped going to the gym. I did walk a lot until it got cold in the winter. So in the Spring, I took up tennis and at 74 years of age, I’m still loving tennis. Played in my 20’s. Exercise is so important, and yes, it’s difficult to stay motivated, but hopefully you can find an exercise you can be obsessed with. Stay safe, though.
Forgot to add: I have just rejoined the gym!
In 01/2022, I went to my doctor and weighed in at 198.8 lbs. In 04/2022, I weighed 203.8 lbs !
I had been going to the gym doing 15 different Cybex machine exercises 3X/week.
So, I looked at the details from the Tanita Scale printouts.
I gained 13 lbs of muscle.
I lost 8 lbs of fat.
I gained 0.5 lbs of bone mass.
And my metabolic age went from 73 to 57. (I’m actually 67 y.o.)
And I walk in the pool or exercise on the NuStep machine daily.
Prior to 12/2021, I had been doing the last 2…but it was only then, that I added in the Cybex workout.
When I do the weight workout, it takes me just about an hour to do 3 sets (15 reps) of the 15 different exercises. That’s 3 hours a week for some awesome results. I worked with a trainer to help me set up the machines…so I didn’t overdo it. We started with 2 sets of 10 reps…and I increased during December to the 3 sets of 15 reps.
Get help setting up the machines! If you’re a computer nerd, you can set up a spreadsheet on your smart phone.
Or just set up a spreadsheet on paper and take it with you on a clipboard. If I can do it, you can do it!
It took me a long time to learn that you can’t exercise your way out of bad eating habits. Thank you for reaffirming this fact for me. 😊👍
So glad to be back here your little videos and now blogs definitely help in making a connection and aid in success
hi i cant access to your FB so i cant comment
I have started on my treadmill the beginning of May starting out with a mile the first week .The second week a mile and half..slow snd steady for me since I have a lower back problem.So far so good
Thank you Amy for all your encouragement
Love all the info❤️❤️ You are so right that you can’t out exercise a bad diet!!
Thank you all your information is so very helpful and so encouraging.
Movement is important
Thank you for all your information, it’s very helpful.
I know I should be working out. I have kept busy but that’s no excuse. My mind tells me to workout but my body doesn’t cooperate. I have been losing but it’s very slow. Been on plan since Jan 1. Only lost 29 lbs so far which is better than nothing. The cost of everything is so disheartening.
I walk 4 to 6 miles 5 days a week sometimes more.
I modify most exercises because I have a bad back but yes I really need to move more to maximize my results
I appreciate this community and especially all that you do Amy to keep us encouraged!
Love all you do to help us and the videos..Keep it up. You are valued
Thank you
Your heart is so big. And your info is awesome. Thanks for all you give us
Yes! I do need to move more…thank you!
Thank you Amy!
What a great blog. Your information is so rewarding and realistic.
Thank you