Best Personal Trainers in Chatham

Ketogenic diet is a high fat diet, with very low protein and almost no carbohydrates at all. Like any dieting method, it relies on calorie balance. Your caloric expenditure compare to your caloric intake from food is going to define your progress and not the method itself. It's a great diet for people that love fatty foods like bacon, salmon, sausages, coffee with butter etc. Also, It has some benefits with diabetic population because of being independent to carbs and insulin. Furthermore, fats create a feeling of satiety which might help regulate hunger while being in a caloric deficit. It's not recommended for body building or sports performance. The reason is because of the extremely low amount of protein allowed to eat, which results in muscle loss or barely maintenance, but certainly not enough for muscle mass increase, with perhaps the exception of untrained individuals. Potentially, it could work for endurance based sports but even then, research has shown that a high carbohydrate diet provides more energy if the muscles are fully loaded with glycogen, than a high fat diet, therefore high fat diet isn't the most efficient.

Yes, especially for inexperienced people the chances are that you'll be losing even more body fat while building muscle. For more experienced people that have been training for years, unfortunately it's not possible to do simultaneously but split your training throughout a year in mesocycles. Those are periods of time with different goals for your training and diet. Firstly you focus on eating in a caloric surplus and build muscle, then when you are happy with the size you have attained, you eat in a caloric deficit while continuing to train and maintain your muscle mass from the previous period while getting rid of the fat. That's called periodisation and is how strength and conditioning coaches design their athletes annual plans.

Sadly, the body doesn't choose where to burn the fat first depending on the exercise you choose to do. Therefore, doing crunches and any other abdominal exercise for 1000 repetitions will not get you closer to your goal than doing heavy squats for 5 repetitions and being in a caloric deficit through the right diet plan. Choosing exercises that require the activation of many muscle groups is far more efficient than isolation exercises if the goal is to reduce body fat. A few examples of those kind of exercises are squats, deadlifts, bench press, lat pull downs, dumbbell rows, shoulder press, lunges etc. By recruiting more muscles you are able to lift more weight. Lifting more weight requires a higher energetic demand than lifting light. Calorie is a unit of energy. Therefore, by spending more energy we are ''burning'' more calories.