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so I recently had a question should I work out when I’m fasting so let’s talk about that so many people have this idea they have to eat before the exercise to get energy for whatever reason so let’s first talk about the three or four variables to exercise you have the type of exercise you have the intensity of the exercise how hard it you go and then the duration how long you go and then you have the recovery so the purpose of exercise is to make you more fit to increase the health of the system to build more capacity more fitness to actually have less stress there’s many benefits of exercise but those are some of them so what you’re doing is you’re stressing your body and then your body is going to adapt to that and prove various things you have to be careful not to over train because overtraining will inhibit your sleep keep your inflammation up and reduce your gains so it’s always kind of a an adjustment of figuring out what your optimum amount of intensity duration and recovery is if you overtraining let’s say you only give yourself a few hours to recover you know you’re not going to actually see any change now in the recovery mode this is when all the good things happen glycogen reserve replenishment new capillaries are grown new mitochondria cell structures are repaired enzymes are restored enzymes of the things that actually do all the work in the body lactic acid is cleared if you have too much lactic acid in your body that your body can’t burn up because it can use this as fuel it can create a condition called lactic acidosis which can cause Russ’s leg syndrome difficulty breathing in a whole series of other symptoms I have videos on that also you have the endocrine system involved where you have a really good spike of growth hormone which is involved in improving not just muscle growth but the growth of other proteins and also repair in general of proteins and another hormone that has increased is called glucagon which is basically a hormone that helps you burn more fat now the problem is when you consume food before you workout or you do carbo-loading which I’m very much against you decrease the amount of growth hormone that you can produce you potentially can increase too much lactic acid in the body because glucose turns into lactic acid and you actually greatly diminish the ability to burn fat because when you’re actually eating the body is going to be burning up those dietary calories and not your own calories now when you fast you get this massive additional increase of growth hormone now think about it exercise triggers growth hormone and fasting increases growth hormone so when you combine them you get a huge effect of growth hormone and what’s really cool about fasting is you get amazing reparative action so you have this huge spike in repair in general so it’s gonna actually be come in handy when when your your body’s trying to repair from the stress so the body can actually get new capillaries mitochondria repair the cell structures more efficiently when you workout during the fasting mode you can enhance fat burning by 20 to 30% more and also you improve insulin resistance now a reason why certain people consume carbs before workout is they’re trying to enhance the spike of insulin to build more muscle mass but here’s the problem it also at the same time creates insulin resistance because the body does not like too many carbs so the more insulin resistance you have the less you’re gonna absorb as far as amino acids and proteins nutrition but by doing fasting you develop a much more sensitivity for insulin in general and the insulin works a lot better so you can actually pull in a more amino acids and more nutrients I had one guy who was working out he wanted to gain more muscle mass and he was consuming a certain amount of calories a lot of carbs he went on keto in a minute fasting he lost weight he wanted then gained more weight but this time when he did it healthily and he brought his carbs up to about 50 to 60 grams per day so he kind of maxed them out and still being on keto he started to develop more muscle growth because of this one fact that he improved instant resistance when before he was doing the certain amount of calorie amount he was he wasn’t able to absorb the nutrients and protein now with the same amount of calories different foods not having instant resistance he was able to start absorbing these nutrients and that’s what created more muscle mass now as far as the type of exercise this really depends on your recovery so if your recovery is poor you do aerobic exercise low intensity walking something real light and then you build up to more anabolic which is more like high-intensity interval training would be very good compound resistance exercise using as many muscles as possible when you’re working out high intensity that would be very beneficial to maximize your growth hormone so in summary absolutely yes you want to strive to exercise when you’re fasting because there are so many benefits mainly for the reparative actions thanks for watching if you’re liking this content please subscribe now and I will actually keep you updated on future videos
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In this video, Dr. Berg talk about workout while fasting. People have this idea that they have to eat before they exercise to have the enough energy. The purpose of exercise is to make you more fit, to increase the health of the system, to build more capacity, to have less stress, etc. But make sure you don’t overtrain because overtraining will inhibit your sleep, keep your inflammation up and reduce your gains.
1. Type of Exercise – Depends on the recovery. If your recovery is poor, do an aerobic exercise, low intensity, walking, and light exercise.
2. Intensity of Exercise – High intensity work out is very beneficial to maximize growth hormone.
3. Duration of Exercise
4. Recovery after Exercise
Things that Happens During Recovery Mode:
• Glycogen Replenished
• New Capillaries
• New Mitochondria
• Cell Structures Repair
• Enzymes Restored
• Lactic Acid Cleared – Too much lactic acid in the body, that the body can’t burn up could create a condition called Lactic Acidosis which can cause restless leg syndrome and difficulty breathing
• Growth Hormone
• Glucagon – A hormone that helps you burn more fat.
Disadvantage of Carbo-loading:
• Decrease the amount of growth hormone you can produce.
• Increase too much lactic acid.
• Greatly diminish the ability to burn fat – The body is burning up the dietary calories and not your own calories.
• Creates insulin resistance – the body does not want too many carbs. The more insulin resistance you have, the less you’re going to absorb amino acids, proteins and nutrients.
Advantage of Working out while Fasting:
• Massive additional increase of growth hormone
• Amazing reparative action
• Enhance fat burning by 20 to 30% more
• Improve insulin resistance
So I recently had a question, should I work out when I’m fasting. Let’s talk about that. So many people have this idea that they have to eat before they exercise to get energy for whatever reason. So first lets talk about the three or four variable to exercise. You have the type of exercise, the intensity of exercise, how hard it you go and then the duration, how long you go and then you have the recovery. So the purpose of exercise is to make you more fit, to increase the health of the system, to build more capacity more fitness, to actually have less stress, there’s many benefits of exercise but those are some of them. So what you’re going is you are stressing your body and then your body is going to adapt to that and prove various things. You have to be careful not to over train, because over-training will inhibit your sleep, keep your inflammation up and reduce your gains. It’s always kind of an adjustment of figuring out what your optimum amount of intensity, duration and recovery is. If you overtraining, let’s say you only give yourself a few hours to recover, you are not going to actually see any change. Now, in the recovery mode, this is when all the good things happen, glycogen reserve replenishment, new capillaries are grown.
Dr. Eric Berg DC Bio:
Dr. Berg, 52 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.
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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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