Taking on a new diet or a new lifestyle is daunting. Training while in on a diet? Now that’s something that a lot of people find to be downright discouraging. When you’re just about to embark on a healthier lifestyle, or you’re already comfortable in one, changing up things can be scary. Don’t fret because training while on a diet is one of the best things that you can possibly do for yourself.
The one thing that does not seem to be emphasized enough when you embark on a lifestyle reformatting is routine. Routine is the one thing that can keep you on track when your willpower seems to be faltering. According to this article, willpower is a limited resource. If you’re constantly exposed to things that will tempt you to go back to what you’re used to, or resisting the urge to give in to something that you truly like, you will reach a breaking point where an outburst may be inevitable. Building a routine can help mitigate what could have been the effects of a failed willpower.
Planning your schedule helps in establishing a routine
Make it a point to list down specifically all the activities that you want to accomplish in your daily schedule
A routine works for you because you pattern your biological clock after it. This is why a person who has a strict daily schedule is able to follow through because the body send signals to the brain when an event is supposed to happen. There are people whose body clocks are accurate enough that they would no longer have any need for an alarm clock to wake them up in the morning, or people who fall asleep at a specific hour each day because their body has sent signals to their brain that they have gone through the day’s tasks and it’s now time to rest.
Including a workout plan in your daily routine is important in achieving maximum results. You don’t make time for it simply because you want to, you make time for it because you have to. Particularly in strict diets like keto, where your carbohydrate intake is limited; or when you’re following a limited food consumption window like the 16:8 Leangains schedule of intermittent fasting, having a routine and a schedule that you can rely on is very important. Working out is also a great way of curbing hunger, as it induces fuel burning activities in your body and distracts you from the idea of food.
When starting on a diet, your body needs time to adjust so planning what to do and how to best do it is essential. For instance, if you’re planning on doing a weightlifting workout or an high-intensity impact training (HIIT) the following morning, then you should consider that your last meal of the day would be one that can provide readily available glycogen reserves for when you start your workout. Working out while on ketosis or during a fasted state increases the fat burning efficiency of your body, and the increase in human growth hormones which is great news for the body and for those looking to maximize their workouts and their diet and eating patterns. This video describes in detail the effects of working out while fasted and how it can actually benefit the body.
When doing pretty intense diets and eating patterns such as keto and intermittent fasting, it’s important to choose the right kind of workout to keep your body in shape but not dilapidated. Both anaerobic and aerobic exercises are helpful in maintaining a routine and keeping your sanity. Especially when you’re just starting out with a new diet that can leave you feeling low on energy, or you’re working towards an eating pattern that isn’t what you’re biologically used to, having a support system from within your own schedule is crucial in making sure that you are able to stick with the choice that you have made. Some workouts that you can consider are:
Short High Intensity Workouts
Limiting your intense workouts to 30 minutes or less uses up the stored glycogen in your system that can be used for energy bursts. It is not long enough for your body to consider using protein as an energy source so muscle loss would not be a problem.
Weight Lifting (With Minimal Repetitions)
When you’re wanting to build muscles and want to ride the human growth hormone wave that your body goes through when you’re in fasting, doing weightlifting with heavy weights but with few repetitions also uses up stored glycogen without your body demanding more food intake right at that moment.
Aerobic exercises have proven to be effective in curbing energy because it is low impact and it agitates your body enough for the stored carbs in your muscles which is glycogen to be used up by your body and at the same time, allows the glucose that is already in your body to find a way of converting itself into energy even when the exercise has been going on for about an hour or so.
Yoga is neither an aerobic nor is it an anaerobic exercise. It is a breathing exercise that helps relax the body and the mind. It promotes a healthy immune system, it curbs your craving, and it generally makes you more aware of what you put into your system because you are able to feel your body more intensely because of the fluid movements that you do while practicing yoga.
You can check out this video for an HIIT workout that you can do, and this one for a yoga workout that you can do as part of your routine. You can also do aerobic exercises such as running, cycling, and doing jump ropes which are great energy boosters.
It is suggested that you do your workout a few hours before you break your fast or in the middle of your food window if you’re doing intermittent fasting. When you’re following a diet, the best time to do it is anytime during the day that you know your body is at top fat burning point, meaning when you know your body has enough stored glycogen that can be used during a workout.
The thing with choosing your workout schedule is this: choose the time when your insulin level is at baseline level and when you can ride the wave of your body burning the fats stored in your body even after working out. Keeping this in mind will make both your workout and your eating routine efficient and thoroughly maximized.
Finding the right workout for your routine will take time. Trying out different workout routines and seeing how it works for you and how it fits in with the schedule that you have planned for yourself is one way of determining whether you can sustain that particular routine. You can also try to adjust your schedule itself to be more accommodating of your workout. The intention of every wellness program is holistic growth - you body and mind should be able to benefit from all your activities and bring the improvements you desire in every aspect of your person. When this is achieved, this is the only time that you can settle in and enjoy the benefits of the right choices that you have made.