CrossFit on Keto – The Results
It’s Monday and I hope you all had a great weekend and are motivated to start to the week. I figured I would start the week off with an article on recent studies related to CrossFit and Keto.
Thermogenics are a very popular supplement used in America today for weight loss. What is simpler than a pill to boost your metabolism? Unfortunately, that easy fix may not be helping you at all. Sure, you may feel more energy and feel more hungry but behind the scenes, you may not be burning fat. A healthier option to weight loss is diet and exercise. In this article, I will elaborate on a diet and a physical exercise routine that is proven to reduce fat and build lean muscle mass.
If mass is what you are looking for, this isn’t for you. If you are already very thin or lean this article isn’t for you either. The average person who has extra fat to lose and able to exercise and wants to tone up will benefit from this program.
Now, a recent study conducted by Rachel Gregory from James Madison University identified fat loss in subjects who performed 6 weeks of CrossFit while adhering to the Low Carb Ketogenic Diet. The study examined 27 non-elite CrossFit subjects for 6 weeks while they participated in 4 CrossFit sessions a week. Their body mass index (BMI) was measured with x-ray and their performance was measured with standard CrossFit benchmark protocols. The diet adherence was measured through blood ketone levels.
Of course weight loss is never easy therefore one might wonder how they can make this happen. First, CrossFit intimidates people from the beginning. Attending a class as a newbie can feel awkward since many CrossFit gyms are close-knit and have a community feeling. However, those communities are always looking to grow more people. Do not be afraid to attend classes for that reason. Second, CrossFit gym memberships can be very expensive, there is no way around that unless you plan your own body weight style workouts at home with a few items you can purchase on your own. Consider the cost of the membership in comparison to the money one would spend on supplements for fat loss. More traditional style gyms are offering high-intensity training classes similar to CrossFit. Check with your local gym to see if they offer such classes before you fork out the money for a CrossFit gym membership. Third, the movements may not seem normal and you will certainly not be performing as many others around you. That is ok! Again, do not let that deter you, your skills and performance will increase over time.
Finally, the diet. My article on the ketogenic diet will provide further insight on being successful with a low carb ketogenic diet. It is important to note, that combining a new training program with a new diet is very challenging. Obviously, you will feel sore from exercise, even if you are already exercising. Any new form of exercise will bring on new stressors to your body. Along with that, you will experience the keto flu, a common symptom resulting from lack of carbohydrates and the body’s adjustment to using fat for energy instead of carbohydrates. At first, you will feel worse than you did before you started this. Keep in mind it will subside and you will feel normal again soon.
The bottom line is this study proves you can gain lean muscle and lose fat while following the ketogenic diet and performing CrossFit multiple times a week. It will not feel great in the beginning but as always, all good things take time.
I would love to hear from you if you have any history of CrossFit and Keto.
Gregory, Rachel M., “A LOW-CARBOHYDRATE KETOGENIC DIET COMBINED WITH 6 WEEKS OF CROSSFIT TRAINING IMPROVES BODY COMPOSITION AND PERFORMANCE” (2016). Masters Theses. 109.