Intense physical effort is a stress-inducing factor that can slow down the rate of fat loss. Excessive physical effort can stimulate the adrenal glands, which increases insulin levels, and therefore reduces the ability to lose weight. So how to train so that the rate of fat reduction is optimal?
The key to success is to properly balance the amount of energy supplied with food in relation to the energy expended during physical exercise. You must have a negative energy balance. This is a state in which you burn more energy than you actually take in from the food you eat. The human body burns fat for energy. In the first place, the fat supplied in food is used. If the amount of fat supplied in food is too low to meet current needs, then energy will be taken from adipose tissue, which serves as an energy store. This is one of the basic principles of using the ketogenic diet to reduce body weight, i.e. to eliminate excessive amounts of body fat.
If your dietary fat intake is low, but you increase your body’s energy requirements by increasing the intensity of your exercise, then your body will get almost all of the energy it needs from burning the body fat that is stored in your body. However, on the other hand, if your body receives energy mainly from carbohydrates supplied as part of the meals you eat, this situation makes it much more difficult to eliminate fat reserves, because energy from burning glucose is much easier to obtain and is chosen by the body in the first place.
Therefore, it is crucial to choose the amount of consumed fats and carbohydrates in such a way as to start an intense fat burning process. But also to get enough carbohydrates so you can do more exercise for longer. Otherwise, you can lead to an excessive drop in blood sugar levels, which results in high appetite after intense training and is an unfavorable stimulus when reducing body fat. Returning to the exercises that are the most beneficial while using a ketogenic diet, they include: cardio exercises, strength training, interval training, circuit training and traditional yoga.
