[throwaway_tech]

I run marathons and prefer running in ketosis. In ketosis I will follow a long run with some protein for muscle recovery with fats just to maintain ratios rather than carbs to refill depleted glucose stores.

For lifting/HIIT training ketosis may not be ideal. I have done it and its fine, basically I swap whey for hemp protein powder and continue using creatine post workout.

I think for most people unless they are competing or trying to gain mass they would really like the results of ketosis and lifting. You will lean out (both fat loss and less water retention) and maintain muscle mass, don't be afraid of losing your gains. On the down side the adjustment period will probably be a little longer/harder than a relatively inactive person and initially you will likely notice a decline in energy in the gym, but it will be temporary (again your body is learning to use ketones as primary fuel source and that takes time). That said once you adjust you won't find any trouble lifting heavy or running sprints, in fact you will probably be able to go longer. One benefit you really notice is lack of inflammation and soreness following workouts, in my experience the body recovers faster, though this is still about the actual food you consume (healthy omega 3s and green leafy vegetables) and not some automatic benefit of ketosis.