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Keto or low carb diet’s, are they necessary and effective?


This particular question is tricky. So, to explain, I will tell you about my experience with weight loss, and allow you to make a decision that is best for you. I have lifted weights since I was twelve and have always been an athlete. This included high school sports and then rugby in college. After college, I continued rugby for a total of twelve years. As a police officer, I was in charge of our department’s fitness program and was in charge of tactical operations. I have been training others for over 26 years and I am now on my 43rd year of personally training in fitness.

While I have been into fitness, and have always been bigger and strong, in the last several years however, I found out I have a bad heart valve. While generally the aortic valve has three flaps, I was born with two, so it leaks. Fortunately my meds seem to be controlling it, but at some point I will need a valve replacement. So what did I do, I intentionally decided to drop weight. It was a hard decision, as I had worked for yours to build my muscle foundation. It served me well as a police officer, but now retired and at the age of 55 I no longer NEED that amount of muscle. For my fitness career, I can simply share the knowledge that I have learned over the last 43 years.


So the question is HOW did I do it. Well, my exercise routine is steady, but I realized I needed to adjust my diet. At first I studied KETO and gave it a try. For me, after 9 days of feeling like death, I gave it up. I simply could not do it for an extended period of time, and I knew it. You see the brain ONLY uses glycogen (blood sugar) to fuel itself. At such limited quantities, I was walking around in a fog and simply could not think! Still, I knew I was eating too many carbs. From here I decided to simply LIMIT my carbs, but still have enough that I could function. This plan, along with exercise allowed me to drop 56 lbs, while still retaining SOME of my muscle. I did lose some muscle, but am regaining it now, without the fat.


So here is what I learned and wish to share with you. Some people CAN do KETO, and feel fine. Others, like myself simply cannot. If you are trying to lose weight (fat), I suggest you experiment. If you CAN function on a KETO diet, then do it. If you are like me, then simply cut back on carbs. We Americans simply eat too many carbs, but for most of us, some are required feel healthy.


To be successful at losing weight (fat) you must do several things. First, you must use resistance exercises to build muscle. You must focus on diet, and you must do some type of cardio. Finally you must ensure that you are getting enough rest and recovery. This plan will get you the results you want. Yes, you must tweek this plan through trial and error, but this is the foundation.


This is the key to success for whatever endeavor you are on. If you want to know more and are in the greater Cleveland areas such as Kent, Stow, Tallmadge, Brimfield or surrounding areas or want online training, visit me at www.garanfitessconsulting.com, at FB at Garan Fitness Consulting or Garan Fitness Tactical Training or at Youtube at Garan Fitness Consulting. Additionally, you can contact me at 330-554-1345. Scott

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