Exercise

Exercise is a very important factor for rapid weight loss in ketofasto lifestyle.

In the initial phase, you will lose weight even without any exercise. It is water weight loss. But after that phase, exercise is very essential to continue weight loss.

For the first one week after starting ketofasto lifestyle do less exercise. Let your body get accustomed to the new ketofasto lifestyle without any difficulty or tiredness.

After the first week, start exercising every day.

Drink a cup of strong black coffee with 1 table spoon of MCT oil 15-30 minutes before you exercise. This will boost your energy for exercise.
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Walking

Walking is the best exercise for weight loss in ketofasto for the first hundred days.

Other rigorous exercises may make you tired. When you become tired there are huge chances that you will skip the ketofasto lifestyle and indulge in food full of carbohydrates and sugar.

Start walking slowly for thirty minutes in a day and slowly increase the speed and time every day. Sixty to ninety minutes of fast walking every day will add a great deal to your rapid weight loss. If you cannot do sixty to ninety minutes at one go, you can split thirty to forty-five minutes in the morning and thirty to forty-five minutes in the evening.

Track your steps & distance during walking / jogging exercise with an activity tracker band, sync it to your mobile for motivation & self-record.

Count your steps only during exercise time – there is very less use wearing the band whole day – You can even split your walking exercise morning & evening.

Men : 8000 steps to 10000 steps & Ladies : 6000 steps to 8000 steps every day.

Stair climbing

Stair climbing is a great exercise. It helps improve your stamina and heart health. Do stair climbing after you finish walking.

Tracker Band
We recommend the Mi Band 5
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You can buy any tracker that suits your budget
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Gym / body building

Gym, bodybuilding and weight training are great exercises in ketofasto lifestyle. A lot of recent studies have proven that good muscle can be built without adding carbohydrates.

If you prefer to work-out at the gym, limit your cardio and do more of weight training.

Gym supplement

The only supplement we recommend for body building is ‘Creatine Monohydrate (Micronized)’ for bigger muscles.
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Follow dosage advised on the bottle. You can take creatine monohydrate before or after your work-out.

Drink a cup of strong black coffee with 1 table spoon of MCT oil 15-30 minutes before you hit the gym. This will boost your energy for lifting.
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There is absolutely no need for any other pre work out, bcaa, whey protein, post work out supplements if you eat eggs & meat everyday.

Join Ketofasto facebook group

Get all your doubts about the protocol clarified, to discuss with fellow members and to group up with people following ketofasto lifestyle.
https://www.facebook.com/groups/ketofasto/

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