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How do You Work Out in Ketosis? This May Change It!

Questions that will be answered within this video:
– How does working out change slightly when on keto?
– What is the creatine phosphate system?
– What is the ideal workout strategy for those on a keto diet?

References

https://pubmed.ncbi.nlm.nih.gov/21188163/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2278982/
https://pubmed.ncbi.nlm.nih.gov/11547894/
https://www.tandfonline.com/doi/abs/10.3109/00365517909108833

38 Comments

  • Michelle CameauBeauté

    Posted July 20, 2021 11:44 am

    Yes pls do more on HIIT, Keto and Weight lifting for women 🏋🏽‍♀️🙏🙌

  • deneme uyesi

    Posted July 20, 2021 11:44 am

    There isnt much docs and sports teachers on this issue. Pls kep making more videos.

  • Darrin Cook

    Posted July 20, 2021 11:44 am

    Thanks Thomas! Between what I have learned from you and Doctor Berg I’ve gone from 230 to 175 over the past couple of years. Question on this video vs a previous video I watched. I’ve been trying to settle into a better set routine but seem to be changing it up. I think I saw a video where you mentioned protein muscle synthesis working for 72 hours. So if you worked out daily you were kind of wasting those days in between the 72 hours. But in this video you mention the heavy workout 1 to 2 days a week and higher reps on the others. Is there a difference and if I stuck to the 72 hours doing full body weights say Sunday, Wednesday and Saturday would you recommend heavy on 2 of those 3 days? I’m 47. Body fat is down to the 14% range. For the first time in a very long time I’m happy with my weight but more focused on building muscle. Trying to do this carefully as I don’t want to add back fat. I’m fat adapted and usually fast 20-4.

  • Victor A. Rangel

    Posted July 20, 2021 11:44 am

    Great tips last time I went to the gym I was out of energy explains why

  • Tommy 8686

    Posted July 20, 2021 11:44 am

    I have been doing keto again for about a month fumbling my way back into it. I have been doing pretty high weight at 12-10-9-8 reps bench press, leg press, leg extensions/curls, preacher curls, overhead tricep extensions etc I am recovering from a knee surgery but my body seems to have plenty to give. So I should try upping my weight even more for my big muscle group lifts leg press, bench, shoulder press etc with 3-4 reps and then slightly lower weight higher 12-15 rep sets for more focused work like biceps, triceps, dumbbell chest and shoulder work abs ect?

    I can definitely add more cardio to my smaller muscle days can I do the cardio and high rep training fasted and move to eating breakfast and getting some extra protein on my heavy lift days?

  • Benny Peña

    Posted July 20, 2021 11:44 am

    Bro I need help with getting back to the gym.

  • Maliki Piper

    Posted July 20, 2021 11:44 am

    Great Video. Good information. As usual.

  • Tasheeka White

    Posted July 20, 2021 11:44 am

    More workout suggestions for keto diet and fasting please

  • Missy S

    Posted July 20, 2021 11:44 am

    I seen several other video suggestions, but I only clicked on yours. Love how informative you always are. It's much appreciated.

  • Damian Duncan

    Posted July 20, 2021 11:44 am

    You rock!!!

  • rob smith

    Posted July 20, 2021 11:44 am

    You were big then lost weight but produce muscles as you were big. So if you are naturally lean do you have to eat like a horse to grow first.

  • Ironic Jay

    Posted July 20, 2021 11:44 am

    Needed this so much ty!!!! 💪🏽

  • Natali Sanchez

    Posted July 20, 2021 11:44 am

    Just started Keto and loving it! I’ve been intermittent fasting for about 2 years. I’m at a good weight but want bigger glutes and flat abs. I use to lift heavy when I was going to the gym but with the pandemic I only work out at home now and the heaviest weights I have are 100 barbell and some dumbbells. How exactly can I recomp under these conditions? What should my calorie goal be (maintain/gain/ lose)? Can you provide a sample workout week? Thanks!

  • Bibi Eik Bergfjord

    Posted July 20, 2021 11:44 am

    Hi fellow keto dieters! I’ve been in strict ketosis 2+ years due to epilepsy. I’m seizurefree but have not been able to put on lean muscle mass. Any guesses as to why?

    I’m on a healthy dairy free lowFODMAP 2,5:1 ketogenic diet.
    Best from Bibi

  • Greg R

    Posted July 20, 2021 11:44 am

    Yes please, more content like this.

  • vito gentile

    Posted July 20, 2021 11:44 am

    I wonder if a StrongLifts 5×5 program works best for keto ?

  • john mirbach

    Posted July 20, 2021 11:44 am

    😁 ✌🖖👌👍😎

  • Eric Hebting

    Posted July 20, 2021 11:44 am

    That's exactly how I work out and have results 🙂 Thank you !

  • Paul Harsh

    Posted July 20, 2021 11:44 am

    So should I do 3reps 8 sets? I’ve been doing 5×5, but struggling with the last 1-2 reps and now it makes sense.

  • Craig Lee White

    Posted July 20, 2021 11:44 am

    Dear Thomas De Lauer. Sir.
    Craig the guy super certain to see more content here:)
    The adverts cut in while watching you, wiping out my comments from my soul. Unless pausing film. It's all very good there isn't much escaping me from you on this Keto this fasting this supplementation. It's fun because you are so generous it's what sets you apart keeping you at heart. You are looking good yourself.
    Question: Was there something you mentioned that helps the vascular Arteries widen strengthen repair? Again the bad cholesterol damage or radicals?
    You do make amazing films.
    Thank you!

  • HoHe20

    Posted July 20, 2021 11:44 am

    How about doing Crossfit?

  • Elena Inurreta

    Posted July 20, 2021 11:44 am

    It will be nice to make a video for handicapped people with low mobility or in a wheelchair

  • SUMIT KUMAR

    Posted July 20, 2021 11:44 am

    Love from india
    I lost 20 kg
    Thanks to u and dr berg ❤️

  • Cadeyrn Dragheim

    Posted July 20, 2021 11:44 am

    What about a lot of sets of 3 reps with 30 seconds-1 minute break?

  • iGwadaa

    Posted July 20, 2021 11:44 am

    Bro, i love your channel, but you are basing your researches on relatively adapted RNA's… I'm on keto since a year and i do (real) crossfit everyday and i am building muscle and power ! This is true that there are some moments that i don't gain for a week or two, but what i do in those moments is that i do a week with 2 sessions a day and then my body kinda get over it and i keep progressing for months after that. I mean maybe my physiology is more adapted for keto i don't know, but that's how it is…

  • Todd Marr

    Posted July 20, 2021 11:44 am

    Agreed!! More training videos please!

  • Liz & Skatz

    Posted July 20, 2021 11:44 am

    We love keto and fasting!! Thank you for your videos Thomas for helping us and our channel as a result. Lost 110lbs between us and reversed Skatz’ type 2 diabetes too!! Love the science as well 💕

  • Richard Middleton

    Posted July 20, 2021 11:44 am

    I've been doing this, 3-5 reps. I find you can do quite a few sets if you rest 2-3 minutes between sets. Makes you very strong but I'm not sure it's great for hypertrophy.

  • Burymebelowawillowtree

    Posted July 20, 2021 11:44 am

    Thomas, i appreciate the slower talking pace. I can understand easily.

  • Annnnn

    Posted July 20, 2021 11:44 am

    Your training a system but not yet the system. I was able to start with 4 or 5 incline press ups working just 2 or three times per week I trained to work to the same perceived level of effort while stopping 1 or 2 reps below my maximum effort. When I was able to do 15 reps using the system. When I changed over to carnivore I am now able to do 40 reps with no further training just when ever I want to test my muscles are staying strong while I increase my aerobic strength.

  • Annnnn

    Posted July 20, 2021 11:44 am

    Thomas, the opening document is free -on facebook and through life always Aarron Brunner my experience in energy transfer mechanisms was confirmed in the opening document . Ask yourself, am I here because I've been learning from Aarron alll his life or is Aarron here because he's not real? Great topic and Mindy can attest that I posted my solution before checking your reply. Thanks team, it's just great to have you both in the picture..

  • Kimberly S

    Posted July 20, 2021 11:44 am

    I need to know if you are still recommending collagen as a muscle recovery supplement that will still keep you in ketosis?

  • ACall2Witness

    Posted July 20, 2021 11:44 am

    I’ve been training heavy at a dry fasted state, not consuming any water till after a workout, only consuming black coffee and Toms apple cider vinegar cocktails before and after workout. This is in the am. Then I won’t consume any calories till after 4pm. There is no decrease in strength and I am seeing significant body changing results in less than a month, thanks Thomas.

  • Randy Le

    Posted July 20, 2021 11:44 am

    I saw a greg doucette video on you. Are you really only 32 bro ??

  • Kate O

    Posted July 20, 2021 11:44 am

    Yes please

  • A WI

    Posted July 20, 2021 11:44 am

    This was perfect content for me personally. Down 95 lbs since Feb., been doing OMAD keto, just started getting back into the gym, will apply this immediately into my workouts! More and similar content would be appreciated! Still want to lose another 35-40 lbs, since hitting the gym seems like my appetite has started to grow. Also a big Snake Diet fan, so maybe some fasted workouts to grow muscle content, backed by your awesome science of course! Be well and thanks for all you do! You, the Snake diet wizard, and David Goggins have all been my motivation and inspiration during my journey, thx again!!!

  • Karam Levi

    Posted July 20, 2021 11:44 am

    Amazing tech.

  • Vincent Fitzpatrick

    Posted July 20, 2021 11:44 am

    WORKOUT is a NOUN.

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