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Low Carb Diet - Working Out?


This week, a former Army Officer and Reservist emailed me to ask, "will a low-carb diet hurt my PFT scores?" He went onto state that his unit was being called for active duty and he had to lose some weight to get into "fighting shape" so he went on one of the high protein and low carbohydrate diets and lost over 20 lbs very quickly. However, his workouts such as running, lifting weights and calisthenics were not that impressive and he is not seeing the results he needs.

The low-carb diet eliminates foods such as fruits and vegetables loaded with fiber, minerals, and nutrients vital to excretion and fighting illnesses. It is never a good idea to completely eliminate such an essential element of good health. Limiting unhealthy carbs (sugars) is always a good idea, but not eating key nutrients will definitely affect your workout.

If you are running fast to score a competitive time on your PFT, or doing calisthenics for maximum scores, the body needs carbohydrates for fuel. If you do not have this quick burning fuel in your body, you WILL fatigue more quickly. Some experts say that lifting weights, performing calisthenics, and running at a fast pace could increase the risk of muscular injury IF your glycogen level (stored carbs) is low.

I have recommended people who are extremely overweight to start a low-carb diet like Atkins or the South Beach Diet but only temporarily since they were too heavy and bloated to really move, much less try to run. These diets allowed them to lose more than 20 pounds of fat and retained water in a few weeks by eliminating carbs and going into

However, by simply adding a gallon of water a day to your diet and eating fewer salty foods, your body will lose the excess water being retained. I have seen many under-hydrated people simply add water to their diet and have the same results of 20 pounds weight loss.

So the short answer to a long explanation -- yes -- having low levels of carbohydrates in your diet will affect your PFT test taking and your everyday workouts. If you want to lose weight, do it by reducing calories in and increase calories burned by more cardiovascular and strength training or calisthenics. Also check out my free diet plan
- full of ideas on water intake, food varieties, and exercise tips.

For more info and ideas read - Drop the Sugar Habit

Take a look at my article on Food Pyramid and recommended foods to help with performance. If you have any questions feel free to email me at

If you would like to pay online for any of the downloadable workouts that have worked for several clients of the PT Club please click the Store link:  Stew Smith PT Club

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Fitness eBook store and the Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at



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Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
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Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
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Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
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The Perfect Pushup Workout

The TRX Workout
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NEW Obstacle Course Race Ebook

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

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The Army Air Assault School Workout

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Air Force PJ / CCT Workout

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The OCS, ROTC, Service Academy, & Bootcamp Workouts

New - Army PRT and CRT
Navy, Air Force, and Coast Guard OCS Workout

The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The PFT Bible - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Seal Multi Men's Multi-Vitamin Multi-Mineral

TRX Train Like the Pros


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