Following a low carb diet and doing weightlifting do not look like a wise thing at the first sight. After all, weightlifting requires the optimum use of your body energy, but since you have reduced your carb intake, you may feel sapped.
However, many experts believe that a low carb diet plan can still be helpful in weight room provided you follow proper guidance.
Basic Facts About Weightlifting On A Low Carb Diet
Weightlifting on low carb diet is a tricky thing. Therefore, there are a few basic things that you must keep in mind in this regard. For example, when you reduce the carb intakes, it deflates your muscles and depletes the glycogen stores in your body.
You will be losing weight and the results also reflect in your look, as you no longer look as muscular as you did earlier. Besides that, it also carries psychological effects for the weightlifter. You may no longer believe in your actual abilities to lift weight.
Useful Tips For Weightlifting On A Low Carb Diet
However, if you follow a few tips, weightlifting on a low carb diet may not turn out to be such a challenging task. For example, curtailing cardio is the first thing you should keep your focus on.
Since the low carb diet and weightlifting result in diminished glycogen stores, you should strictly avoid high-intensity work while you are performing cardio after your lifting. Focus on low-intensity work instead.
Likewise, you have to be extra careful during the workouts. Reduce the number of sets you do; around 12-15 sets are good enough. Anything more than that will tap into the already reduced storage of glycogen.
The rest periods should also be increased. Instead of using very short rest periods, you should go for the lengthier ones. It can be just one minute or up to five minutes, depending upon how much time you need to feel refreshed between the sets.
But, while you are taking longer rest periods, you should try to lift as heavy as you can in very short sessions. But, at the same time, you must avoid anaerobic exercises that require you to use seventy to eighty percent of your maximum heart rate.
Instead, you should stick to those cardiovascular exercises that require you to use less than sixty percent of your max heart rate.
The post-workout period is very crucial for weightlifters. You must consume a good quantity of rapidly-digestible food immediately following the workout. This is very important to stop further muscle breakdown and to accelerate the process of repair. The problem here is that you are on a low-carb diet.
It means you cannot take the fast-digesting carbohydrates, which is the usual strategy for weightlifters. You can solve this problem by taking 10 to 15g of glycine, 10 to 15g of leucine and 20 to 40g of glutamine.
Glycine helps the nervous system of your body to relax after the workout. Leucine spikes insulin in the absence of carbohydrates. Glutamine, on the other hand, refills the glycogen stores in your body.
When it comes to weightlifting on a low carb diet, you are also advised to increase your protein intake. However, despite all these precautions, it is very important for you to keep in mind that low-carb diet plans must be followed under expert guidance.