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.

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