Guidelines for Establishing and Maintaining Ketosis

1. After a carb-up, if not weight training the following day, perform 45'+ of low-intensity aerobic exercise (~65% of maximum heart rate) to deplete liver glycogen and establish ketosis without depleting muscle glycogen. Interval training will establish ketosis more quickly by depleting liver glycogen but will negatively affect your leg workout.

2. Perform a high-intensity workout (weight training or intervals) followed by 10-20' of low-intensity aerobics to provide adequate FFA for the liver to produce ketones.

3. Perform 10-15' of low-intensity aerobics after high-intensity training to provide FFA for the liver for ketone body formation.

US Navy Seal Physical Fitness Training Manual

US Navy Seal Physical Fitness Training Manual

Use the same methods the American Navy Seals use to get fit and become the elite enforcers in the world today! The Navy SEAL Physical Fitness Guide has been prepared for the SEAL community with several goals in mind. Our objective is to provide you, the operator, with information to help: Enhance the physical abilities required to perform Special Operations mission-related physical tasks Promote long-term cardiovascular health and physical fitness Prevent injuries and accelerate return to duty Maintain physical readiness under deployed or embarked environments.

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