Low-Carb Weight Training and Cardio

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Cardio on a Keto Diet | Burn Fat and Carbs for Fuel | Endurance TrainingThomas DeLauer….
Fat Oxidation & Glycogen Sparing Effect:
Study published in the journal MetabolismThe study looked at 20 ultra-marathoners and ironman distance triathletes age 21-45 who were top competitors in running events of 50 kilometers (31 miles) or more..
*Specifically looked at the metabolic effects of keto vs high carb for endurance*.
One group consumed a traditional high-carb diet, and the other a low-carb diet for an average of 20 months. On day one, the athletes ran on a treadmill to determine their maximum oxygen consumption and peak fat-burning rates. On day two, the athletes ran on a treadmill for three hours at an intensity equal to 64% of their maximum oxygen capacity. During this test, they drank water but took in no nutrition before the run, athletes consumed either lowor high-carb nutrition shakes consisting of about 340 calories..
Findings:
On average, the low-carb runners’ peak fat-burning rate was 2.3-fold higher than the rate for high-carb athletes: 1.5 versus.67 grams per minute. And the average contribution of fat during exercise in the low-carb and high-carb groups was 88% and 56%, respectively..
Another key finding:
Despite their low intake of carbs, these fat-burning athletes had normal muscle glycogen levels at rest..
They also broke down roughly the same level of glycogen as the high-carb runners during the long run, and synthesized the same amount of glycogen in their muscles during recovery as the high-carb athletes..
Glycogen Sparing Effect:
There were no differences in pre-exercise muscle glycogen concentrations, the rate of glycogen utilization during exercise, and the rate of glycogen synthesis during recovery. Proves that chronic keto-adaptation in elite ultra-endurance athletes is associated with a robust capacity to increase fat oxidation during exercise while maintaining normal skeletal muscle glycogen concentrations. It’s believed that lactate and/or glycerol, which were two-fold higher at the end of exercise in low carb athletes (and then sharply decreased during recovery), may have provided a source of carbons for glycogen synthesis during recovery..
Fat Oxidation & Performance:
Published in the Journal of Physiology, researchers investigated the effects of adaptation to a ketogenic low carbohydrate (CHO), high fat diet (LCHF) during 3 weeks of intensified training on metabolism and performance of world‐class endurance athletes (21 subjects) subjects were “elite race walkers.”.
They were broken up into three groups:
High carb (HCHO): 60-65% carbohydrate, 15-20% protein, 20% fat..
Periodized carb (PCHO): Same overall dietary breakdown, but spread out differently from day to day so that food intake matched the needs of specific training sessions, and with some workouts performed with deliberately low carb levels in the body. Low-carb, high fat (LCHF): 75-80% fat, 15-20% protein, less than 50 grams per day of carbohydrate in order to be in ketosis. Subjects did a 3-day test block consisting of: walking economy, 10km race, and 25km walk. Fat versus carb usage during a 25K walk after the three-week interventions findings:
Fat Oxidation:
For the high-carb and periodized-carb groups, nothing really changed, but for the low-carb group, there was a dramatic difference. The “after” data showed a massive decrease in carb usage, balanced by a massive increase in fat usage. In fact, the fat-adapted athletes were able to sustain a fat-burning rate of 1.57 grams of fat per minute, which is 2.5 times greater than their “normal” values..
Performance:
All three groups increased their VO2max during the three-week period of intense training, so you would expect to see faster races times. And sure enough, both high-carb groups improved, by an average of 190 and 124 seconds, respectively. In the LCHF group, on the other hand, the gains in VO2max were countered by the decrease in efficiency. The result was no change in race time (they were 23 seconds slower, on average, a difference that wasn’t statistically significant)..
References:
1) Metabolic characteristics of keto-adapted ultra-endurance runners. (n.d.). Retrieved from https://www.sciencedirect.com/science/article/pii/S0026049515003340.
2) Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers Burke 2017 The Journal of Physiology Wiley Online Library. (2016). Retrieved from https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP273230#tjp12142-fig-0003.
3) Yeo WK, et al. (n.d.). Fat adaptation in well-trained athletes: effects on cell metabolism. PubMed NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/21326374

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Cardio or Weights What gets you into Keto Faster?Thomas DeLauer.
Aerobic Activity to generate ketones via Beta Oxidation.
Maximal fat oxidation occurs at low to moderate intensity (between 25% and 60% of maximal oxygen consumption (VO2max).
At lower exercise intensities, most of the fatty acids used during exercise come from the blood.
As exercise increases to moderate intensity (around 60% of VO2max) the majority of fatty acids oxidized appear to come from IMTAG.
At higher exercise intensities (greater than 70 % VO2max), total fat oxidation is reduced to levels lower than that of moderate intensity.
This reduced rate of fatty acid oxidation is coupled with an increase in carbohydrate breakdown to meet the energy demands of the exercise.
This counterintuitive drop in fat utilization during high intensity exercise is caused by several factors.
One factor is related to blood flow to adipose tissue and thus reduced fatty acid supply to the muscle.
At high exercise intensity, blood flow is shunted (or directed) away from adipose tissue so that fatty acids released from adipose tissue become “trapped” in the adipose capillary beds, and are not carried to the muscle to be used.
Another reason for reduced fat usage at high exercise intensities is related to the enzyme CPT1.
CPT1 is important in the carnitine shuttle that moves fatty acids into the mitochondria for oxidation the activity of CPT1 can be reduced under conditions of high intensity exercise..
As mentioned, with increasing exercise intensity fatty acid oxidation drops while carbohydrate oxidation increases.
The increased usage of carbohydrate leads to increased levels of a molecule called malonyl CoA inside the cell Malonyl CoA can bind to and inhibit the activity of CPT1.
CPT-1.
An inverse relationship of FA carbon chain length and oxidation exists where the longer the FA chain the slower the oxidation.
The slowed oxidation of long chain FAs (LCFAs) (more than 12 carbons) are due to the requirement of a mitochondrial transport protein for LCFA transport.
The transport protein known as carnitine palmitoyltransferase-1 (CPT-1) is located on the outer mitochondrial membrane and is responsible for the transportation of LCFAs into the mitochondria.
CPT-1 is necessary for LCFA transport, a product of free carnitine, and is found in both the cytosol and mitochondrial matrix.
CPT-1 catalyzes the transfer of a FA acyl group from acyl-CoA and free carnitine across the outer mitochondrial membrane forming acyl-carnitine.
Once in the intermembrane space, translocase facilitates the transport of acyl-carnitine via CPT-II across the inner mitochondrial membrane at which point carnitine is liberated.
During high intensity exercise however, large quantities of acetyl-CoA are also produced via fast glycolysis which enter the mitochondrial matrix and supersede TCA cycle (tricarboxylic acid/citric acid) cycle utilization.
The result of the abundant glycolytic derived acetyl-CoA forms acetyl-carnitine and monopolizes the available free carnitine limiting FA derived acyl-CoA transport..
Thus, free carnitine is used to buffer excess glycolytic derived acetyl-CoA by forming acetyl-carnitine, and therefore the limited concentration of free carnitine is a rate limiting step in FA transport/oxidation.
**CPT-1 is a product of free carnitine, but during high intensities free carnitine is used to buffer excess glycolytic derived acetyl-CoA, therefore limiting CPT-1’s ability to transport fatty acids into the cell**.
Additional.
Study Nutrition.
“Maximal rates of fat oxidation have been shown to be reached at intensities between 59% and 64% of maximum oxygen consumption in trained individuals and between 47% and 52% of maximum oxygen consumption in a large sample of the general population.”.
https://www.ncbi.nlm.nih.gov/pubmed/15212756?dopt=Abstract.
Resources.
1) https://www.ncbi.nlm.nih.gov/pubmed/2583161.
2) https://www.ncbi.nlm.nih.gov/pubmed/15212756.
3) https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0207-1.
4) https://www.nature.com/articles/182324b0.
5) https://www.ncbi.nlm.nih.gov/pubmed/2583161.
6)https://www.unm.edu/lkravitz/Article%20folder/physiologgfatloss.html.
7) https://www.ncbi.nlm.nih.gov/pubmed/7042239.
8) https://www.ncbi.nlm.nih.gov/pubmed/6814194.
9) https://diabetes.diabetesjournals.org/content/51/7/2220

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HOW TO WORKOUT ON A KETO DIET Thomas DeLauer.
Ketosis is Glycogen Sparing.
Study published in the journal Metabolism profiled 20 ultra-marathoners and ironman distance triathletes age 21-45 who were top competitors in running events of 50 kilometers (31 miles) or more.
One group consumed a traditional high-carbohydrate diet, and the other a low-carbohydrate diet for an average of 20 months.
On day one, the athletes ran on a treadmill to determine their maximum oxygen consumption and peak fat-burning rates on day two, the athletes ran on a treadmill for three hours at an intensity equal to 64% of their maximum oxygen capacity.
On average, the low-carb runners’ peak fat-burning rate was 2.3-fold higher than the rate for high-carb athletes: 1.5 versus.67 grams per minute.
Glycogen finding: Despite their low intake of carbs, the fat-burning athletes had normal muscle glycogen levels at rest.
They also broke down roughly the same level of glycogen as the high-carb runners during the long run, and synthesized the same amount of glycogen in their muscles during recovery as the high-carb athletes.
Why is This.
There were no differences in pre-exercise muscle glycogen concentrations, the rate of glycogen utilization during exercise, and the rate of glycogen synthesis during recovery..
Proves that chronic keto-adaptation in elite ultra-endurance athletes is associated with a robust capacity to increase fat oxidation during exercise while maintaining normal skeletal muscle glycogen concentrations.
Rates of muscle glycogen synthesis in humans are highest when large amounts of carbs are consumed immediately post-exercise, yet the keto athletes had similar rates of glycogen repletion compared to the high carb athletes, despite receiving a negligible amount of carbs after exercise (4 vs 43 g) and more fat (31 vs 14 g).
When no carbs or energy is provided after prolonged exercise, a small amount of muscle glycogen synthesis occurs presumably due to hepatic gluconeogenesis providing a source of glucose for glycogen.
The question then arises is what is the carbon source for glycogen synthesis in the absence of carb intake post-exercise?
It’s believed that lactate and/or glycerol, which were two-fold higher at the end of exercise in low carb athletes (and then sharply decreased during recovery), may have provided a source of carbons for glycogen synthesis during recovery.
Lactate conversion to glycogen could occur directly (lactate glyconeogenesis) or indirectly via the Cori cycle.
Could be that lactate rapidly replenished liver glycogen and it has an ability to maintain hepatic glucose output in the face of limited exogenous carb intake.
https://www.sciencedirect.com/science/article/pii/S0026049515003340.
Weight Training (Lower Reps).
Phosphagen System.
No carbs or fats are used in the phosphagen system the regeneration of ATP comes solely from stored creatine phosphate, which allows cells to replenish energy more quickly than any other energy system..
This is why the phosphagen system is the predominant energy system used for all-out exercise lasting up to about 10 seconds (short sprints or 1-5 rep max lifts)..
However, there is a limited amount of stored creatine phosphate and ATP in skeletal muscles, which is why fatigue occurs rapidly at higher intensities of activity..
With the anaerobic system, there’s a reliance on glucose and glycogen so working out in the range of 6+ reps will cause performance to suffer..
Any sets that last between 30 seconds and 2 minutes will be much harder to handle at first means that you will lose strength and endurance when you do 6 or more reps per set..
If you want to keep gaining muscle and strength, lower the rep ranges to 3-5 reps and increase the sets and rest periods..
The ability to sustain efforts for 30 to 120 seconds will be compromised; have sets with lower rep ranges so that the effort lasts shorter than 10 seconds per set.
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP273230#tjp12142-fig-0003.
HIIT & Catecholamines.
A study published in the journal Amino Acids had 12 healthy men complete a resting control trial and a trial consisting of ten 6 seconds cycle ergometer sprints interspersed with 30 seconds recovery, in randomised order.
Found that with sprinting, plasma epinephrine increased 6.3-fold, whereas norepinephrine increased 14.5-fold at the end of sprinting.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

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What Type of Workout is Best on a Low Carb or Ketogenic Diet Thomas DeLauer.
*Carbohydrate content falls during exhaustive exercise and muscle fatty acid oxidation increases with a concomitant increase in blood ketone concentrations* (1,2).
Anaerobic/Aerobic and Intensity.
Your body requires different types of fuel, depending on the intensity of the exercise as the intensity of exercise increases, the body shifts its fuel preference from blood-borne fatty acids (and glucose) towards those of intramuscular triglycerides (IMTG) and glycogen.
At moderate-to-high exercise intensities (less than 75% of maximal oxygen uptake, V02max), muscle glycogen is the main source of energy provision (Egan and Agostino, 2016) (2).
Ketones are burned in the mitochondria of our cells only, which means it requires oxygen glucose also is burned in the mitochondria of our cells in the presence of oxygen, but when glucose is burned in the mitochondria, it produces more ROS (reactive oxygen species) and free radicals, resulting in damage..
However when a cell is working very hard, like our muscle cells when we are doing high intensity exercise, the cells need to make energy at a faster rate than the oxygen can get there, therefore when we are at a higher intensity, we can burn glucose outside of the mitochondria, without the need for oxygen ketones cannot do this (3).
Burning glucose can be both aerobic (with oxygen) and anaerobic (without oxygen). Ketones are aerobic only. High intensity exercise like the 100 yard sprint or olympic lifting, is purely anaerobic and requires glucose.
Low intensity exercise like a walking, jogging, elliptical, cycling, hiking, etc. can be purely aerobic (if done at a low enough intensity).
The purely aerobic exercise will allow ketones to be the dominant fuel burned. When given a choice the brain, heart and muscles will choose ketones over glucose, they can only do this if both are present in the blood (3).
Study Journal ‘Cell Metabolism’.
Study looked at the effects of exogenous ketone administration in 39 high performance athletes to see how the body utilises different forms of energy during exercise.
Each of the 39 athletes completed 3 experimental trials consisting of 1 hour of constant load cycling (high-intensity at 75%) athletes were given a ketone ester (KE), carbohydrate (CHO) or fat (FAT) drink 15 minutes prior to the start of the exercise and 45 minutes into the 1 hour trial.
Athletes who ingested the KE drink, were found to display lower levels of lactate, plasma free fatty acids (FFA), glycerol and plasma glucose than those athletes that ingested the CHO or FAT drink, throughout the entire 1 hour exercise trial period.
Suggests that KE might have some sort of sparing effect on intramuscular glucose stores, most likely due to the suppressive effect on muscle glycolysis.
And suggests that ketones were oxidised as an alternative to pyruvate, reducing the reliance on glycolysis to provide acetyl-CoA needed for the TCA cycle (5).
References.
1) Ketones and Exercise – What You Need to Know. (n.d.). Retrieved from http://insulinnation.com/treatment/ketones-and-exercise-what-you-need-to-know/.
2) Ketones And Exercise Performance: New Insights. (2017, September 12). Retrieved from https://weightliftingwithoutlimits.com/2017/09/12/ketones-and-exercise-performance-new-insights/.
3) Optimize your exercise to burn fat and utilize ketones. Dr. Steven G. (2017, June 30). Retrieved from http://drsteveng.com/optimize-exercise-burn-fat-utilize-ketones/.
4)https://www.researchgate.net/profile/Dominic_DAgostino/publication/308087884_Fueling_Performance_Ketones_Enter_the_Mix/links/57dae17408aeea1959329ec4.pdf.
5) http://www.cell.com/cell-metabolism/pdfExtended/S1550-4131(16)30355-2

Conventional wisdom says you need to eat carbs to exercise. As many know, that’s not true. But how low carb can you go and are there even benefits from eating extremely low carb?
Peter Attia is a medical doctor and an endurance athlete. He’s learned from the world’s biggest experts on keto-adaptation (such as dr Stephen Phinney) and in the last few years he has relentlessly experimented on himself..
Here dr Attia shares his insights on very low carb (ketogenic) diets and physical and mental performance..
The blog of Peter Attia:
http://EatingAcademy.com.
Interview with dr Phinney on low carb living:
http://www.youtube.com/watch?v=KkdFkPxxDG8.
More for your health:
http://www.dietdoctor.com.
More similar videos:
http://www.youtube.com/playlist?list=PL9E35F689C3F67D03.
Subtitles:
Svenska undertexter till intervjun finns. Tryck på “cc” i videons underkant för att aktivera dem. Översättningen är gjord av Karl Björkström.

Brad Kearns catches up with Ketogains founder Luis Villasenor at Paleo(FX) to talk all things strength training on a keto diet.

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The Keto Diet is a popular method of eating that is used when people want to burn fat and lose weight. In this video, I’m going to review my thoughts on the sustainability of this eating plan and help you to decide whether it is right for you. You will have to evaluate what your short and long term goals are for getting ripped and I will help you to do that..
First it is important to understand where the ketogenic diet comes from. It is actually an old school diet approach that has been around for a long time. The concept is for you to dramatically switch the proportions of macronutrients that make up your daily caloric intake to shift the body from relying on glucose for its primary fuel source to ketones..
Glucose from carbohydrates is the number one preferred source of fuel for our muscles and brains. In fact, there are certain areas of the brain where glucose is the only source of fuel that can be utilized to provide peak functioning. When you follow a keto diet, you cut your carb intake down to 5% or less of your total daily calories. All of the carbs that you do eat come from green leafy vegetables while great care is taken to avoid starches like rice, potatoes, pasta, oatmeal, beans, etc..
The bulk of your diet comes from fats and proteins. This means that when you are following a ketogenic diet that you are relying on lots of meats, fish, eggs, nuts, seeds, heavy cream, oils, etc. Even healthy foods like fruit are excluded. Foods rich in fiber would also be excluded if they fall in the starchier category named already..
So the idea is to gradually make your body rely on ketones for fuel. While this may be a more efficient energy source it definitely does not come without some repercussions. The biggest of which is the depletion of your body’s stores of glycogen. Glycogen is the stored form of glucose and is kept inside your muscles primarily and broken down for energy when training. If your glycogen levels are depleted it becomes very hard to train intensely..
Even if you do find a way to increase your energy and intensity to train hard, it often results in an increase in cortisol as this presents an increased stress to the body due to the insufficient fuel depots. Both the increase in cortisol and the decreased glycogen can significantly and negatively impact your body’s ability to preserve lean muscle let alone build new muscle tissue..
Many will say that they lose lots of fat when on a ketogenic diet. It is true that you will see rapid weight loss when following a keto diet (making it a perfect option for those that need to fit into a certain outfit and time isn’t on your side). That said, fat loss is a minimal part of the equation. The reason you are losing lots of weight but not necessarily fat is that along with the glycogen depletion comes a lot of lost water..
When carbohydrates are minimized, the hydro portion or water is lost as well. This is why what appears to be many lost pounds on the scale when following a keto diet doesn’t necessarily mean permanent loss. Along those same lines, the very fact that a ketogenic diet is based on deprivation and near exclusion of dietary carbohydrates often leads to this being a solution that is not sustainable..
The real question you have to ask yourself if whether you can maintain whatever diet you follow for life. I believe in long term, permanent weight loss solutions that let you lose body fat while still allowing you to build muscle. If you are looking for a meal plan that allows you to do both and is the same exact one that I use to stay ripped year round, head to http://athleanx.com and get the ATHLEAN-X Training Systems..
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