Seems like a lot, right? Wrong. These workouts were challenging, but really simple to do. Since the workouts were only 30 minutes long, and the app tells you exactly what to do, I never got bored doing the workouts. It felt good to go really hard and push myself, and by the end of the 30 mins I was usually exhausted! It’s amazing to see yourself drop time and swim faster every single week.
First, a little background: Eric Westman, MD, director of the Duke Lifestyle Medical Clinic, explained to Health in a previous interview that in order to successfully follow the keto diet, you need to eat moderate amounts of protein, reduce your carb intake, and increase fats. When you reduce your carb consumption, your body turns to stored fat as its new fuel source—a process called ketosis. To stay in ketosis, followers of the keto diet must limit their carbs to 50 grams a day, Dr. Westman says.
Tony Kelsey has nearly 20 years marketing experience, previously serving as global vice president of creative for an international, $1B IT solutions consultancy. Although a self-proclaimed “mediocre” racer in high school, his intense passion for cycling and bicycles in general has never waned. Today he is marketing director at Pactimo and frequently writes about cycling as a sport and hobby. @tonykelsey
A lateral trainer is similar to an elliptical machine, but you move your legs side to side instead of forward and back. Since cardio machines commonly promote a forward-and-backward motion, shaking up your workout with a sideways motion amps up intensity, so you end up torching extra calories. Plus, you’ll likely target and strengthen muscles in a new way: “Lateral movement, such as what you get with lateral trainers, can really ‘wake up’ the glutes,” says Kups. (Psst: You’d be surprised at what actually counts as cardio.)
Different from a standard treadmill, a curved, non-motorized one only moves when you move, adjusting its speed in real time based on your pace and rhythm. “Because the treadmill is self-powered, you must use more force while running,” says Kups. “The ability to create more force means more calories needed.” Additional benefits: The curved design provides less impact on joints than outdoor running and is especially effective for working glutes and hamstrings.
A systematic review in 2018 looked at 16 studies on the ketogenic diet in adults. It concluded that the treatment was becoming more popular for that group of patients, that the efficacy in adults was similar to children, the side effects relatively mild. However, many patients gave up with the diet, for various reasons, and the quality of evidence was inferior to studies on children. Health issues include high levels of low-density lipoprotein, high total cholesterol, and weight loss.
Ketosis: What is ketosis? Ketosis is a metabolic process, and it involves the body burning stored fat instead of glucose. Some people try to induce this with a low-carb diet, which can be healthy. However, ketosis also produces acid, and high levels of this can cause severe complications, especially for people with diabetes. Learn more here. Read now
A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. There is even more controversy when we consider the effect on cholesterol levels. A few studies show some patients have increase in cholesterol levels in the beginning, only to see cholesterol fall a few months later. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol.
Research shows that social support—especially having a workout buddy or two—dramatically increases the likelihood that you’ll stick with your routine, and consistency is key to improving your fitness and shedding unwanted weight. Cycling is such a social sport that, like herds of buffalo and flocks of geese, there’s even a special name for a group of us: a peloton. It doesn’t take more than a quick search to find local cycling clubs where you can meet riders of the same fitness and ability levels to pedal with.