All posts filed under: Exercise

Making it easier to stay in Keto

Tiny Gym Ideas for Apartment Living

For any gym junkie, owning your own personal gym could very well be the ultimate fantasy in life. If you’re lucky enough to have a spacious garage, you could clear it out and turn it into a killer gym, complete with free weights, commercial machines, and motivational posters on the walls. If however, you happen to live in an apartment, building your own gym will be much, much harder. Apartments aren’t renowned for their large and spacious designs, in fact, in realtor talk, apartments are best described as being ‘cosy’. Just because your apartment is “cosy”, doesn’t mean you can’t make use of what space you have, and build yourself a very impressive home gym. Here are a few suggestions to help you get started. Adjustable Dumbbells If you’re building a gym, you will almost certainly need weights, and dumbbells are ideal. The problem is that you need different weights for your dumbbells to perform different weight training exercises, and if you’re struggling for space you won’t be able to purchase multiple sets of dumbbells. …

Body-weight Exercises For Beginners

If you’re trying to get in shape, it doesn’t matter which diet protocol you happen to be following, it’s essential that you put the hard work in when it comes to training and working out. People often think that getting in shape requires an expensive gym membership and access to the most sophisticated gym equipment currently on the market. This is not necessarily the case at all however, as in actual fact, you can get in shape in the comfort of your own home, performing nothing more than body-weight exercises. Body-weight exercises are vastly underappreciated in the health and fitness world, despite the fact that they have been performed for literally centuries upon centuries. The ancient Greeks for example, used to perform calisthenics body-weight exercises in order to train their most fearsome warriors in preparation for battle. If you’re looking for a new, exciting, and highly efficient way to get in shape, then take a look at the following, as we look at a couple of body-weight exercise routines for beginners. Low Intensity Routine We’ll …

Why You Need a Food Diary on Keto

Most diets geared towards weight loss often take the stance that fat is bad! This demonising of fat and a strong focus on calorie restriction means that a lot of more ‘traditional’ diets tend to forget that sugar and carbohydrate can have a huge impact on our waistlines. If you opt for a stereotypical low-fat ‘healthy, balanced diet’ you can probably expect to consume plenty of grains (i.e. carbs) and foods that are low in calories and fat. Just think of a stereotypical food pyramid diagram, and you’ll see what I’m talking about! Granted, a lot of people are rejecting the standard food pyramid these days, and with good reason, a low-fat diet is still many a would-be dieters downfall. Unless you enjoy mountains of carbs, veggies, salad, steamed white fish and vegetables, your dietary choices are pretty underwhelming. Keto diets however, are different. On keto, the idea is that adjust your macros so that you consume low amounts of carbohydrates, along with moderate quantities of protein, and high amounts of healthy fats. Now, strictly …

How to Overcome a Stall on Keto

If weight loss is a key objective for you, following a ketogenic diet plan is certainly one of the smartest decisions you can make. A ketogenic diet is a diet plan which requires an individual to consume very low amounts of carbohydrates, moderate amounts of protein, and high amounts of primarily healthy fats. Put simply, it’s a low carb, high fat diet. If adhered to correctly, you will find that fat literally melts from your body and you will drop weight like never before. In the early stages, your fat loss will be especially impressive. As time goes by however, you may find that your fat loss is slowing down, until it eventually stalls completely, leaving you in a fat loss plateau. These are common when following keto, and they can be overcome. Fat Fasting Fat fasting is one of the most effective ways of losing weight on keto, and if done correctly, it can kick-start the weight loss process. We’ve already talked about fasting on Keto, but the basic idea behind the fat fasting …

5 Top Tips for Cutting Weight With Keto

If you’re struggling to lose weight, you may wish to consider changing the way you approach your diet and nutrition. For bodybuilders, following a successful bulk, this is where the hard work really begins, because it will now be time to begin burning fat. The idea behind bulking is that you build as much muscle mass as possible, which inevitably also results in a little fat gain. Whilst cutting, the idea is to lose as much fat as possible, whilst preserving muscle mass in the process. If you’re looking to build yourself a lean and ripped physique, a ketogenic diet could be exactly what you need. Studies have found that ketogenic diets not only help to strip away body fat by forcing the body to burn fat for fuel as opposed to glucose, but they also help to suppress appetite and cravings for junk food commonly caused by fluctuations in blood sugar levels. To help make things even easier for you, here are some handy tips on how to cut weight with keto. Watch Your …

Exercising on the Ketogenic Diet – Is it Safe?

As we are now well into the New Year, those of you looking to undo those weeks of overindulgence will hopefully now be well on your way to getting things back to how they were pre-festive season. If, however, you’re looking to take things to the next level, you may wish to drastically change your dietary and exercise habits by embarking on a new exercise regime, accompanied by a new nutritional plan. Ketogenic diets, sometimes simply called ‘keto’ for short, are now hugely popular amongst people looking to burn fat, build muscle, and keep their energy levels sky high. The main issue that some people seem to have with ketogenic diets however, is that (thanks to ignorance and misinformation) people often think that exercising whilst on keto can be unsafe. In reality, if done correctly, exercising on keto is not only safe, it is very beneficial. Here’s a more detailed breakdown to help make things a little clearer for you. What are Ketogenic Diets? If this is the first time you’re reading the Ketoship blog, …

deal with loose skin after weight loss

How to Deal with Loose Skin after Weight Loss: 4 Helpful Tips

We all know how tough it can be to lose weight, and sadly, some people have a great deal more weight to lose than others. Losing body fat can be a tedious, mentally draining, and highly stressful process that requires a great deal of patience and self-discipline. For those of us who do manage to lose weight however, if we manage to lose a significant amount of weight, we sadly have to deal with a new problem which comes in the form of loose skin. People who are just a few pounds overweight generally won’t have to worry about loose skin if they lose the weight. But when we’re talking about pound loss that reached into the triple digits, loose skin is generally what remains. This can be disheartening. Loose skin following weight loss can be unsightly, it can be restrictive, and in some cases it can make individuals even more self-conscious about their bodies than they were when they were overweight. If you’ve lost weight and are dealing with loose skin, take a look …

New Year, New Diet: Keto Diet Tips for Total Beginners

This year rather than saying ‘New Year, New Me’, many of those looking to get fitter and healthier for the upcoming year are instead saying ‘New Year, New Diet’. There are many different diet plans currently in circulation, and finding the right one for you can be slightly overwhelming and intimidating. Ketogenic diets (also known as keto diets) however, are becoming increasingly popular. In fact, was one of the 10 most-searched diets of 2016! When you see the results that people achieve on low-carb and ketogenic diets, it’s easy to understand why they are so popular. Keto diets are very low carb, moderate protein, and high (healthy) fat diets that allow your body to use fat as its primary energy source, which of course results in fat loss. Remember, when you’re not burning carbs – you’re burning fat! Not only does the keto diet yield impressive fat loss results, it also promotes muscle growth, regulates insulin and hormone levels, and it fights inflammation. If you’re tempted to try a ketogenic diet however, there are some things you …

Traveling and the Keto Diet: 4 Tips to Help You Stay in Ketosis on Vacation

If you’ve been following a ketogenic diet to get yourself ‘beach ready’, then you might be pleased to know that it is possible to stay in ketosis while you’re on vacation. If you’re worried about undoing all of your hard work by slipping out of ketosis while travelling, don’t worry. It is possible to stick to your keto lifestyle while you’re away – all it takes is a little extra planning, preparation and effort. Here are some helpful tips for staying in ketosis and maintaining your low-carb way of eating while travelling or on vacation. 1) Be Discerning When You Book Your Hotel This may sound like a bit of a strange tip, but picking the right hotel for your dietary needs can be the difference between staying in ketosis, or finding yourself with limited (often carb-loaded) choices if your meals are served in your hotel. Catered hotels that serve buffet-style food at mealtimes are a good choice, as you have more control over what you put on your plate! This way, you can pile …

Yoga and The Ketogenic Diet

For many of us, losing body fat and retaining (or even building) lean muscle mass at the same time can seem near impossible. This might be one reason why people often focus on attaining one or the other. If your primary goal is to build or maintain muscle for example, then you may place less focus on your calorie intake than, say, someone who is trying desperately to see the number on the scale move. When first starting out on a diet or exercise regime, what a lot of people fail to realize is that you can build muscle (i.e ‘gain’) and lose fat at the same time (not the emphasis on the word ‘fat’ here, rather than ‘weight’). If you’ve been following this blog for a while, you’ll probably be aware that ketogenic dieting is a fantastic way to shed fat. We’ve posted about the benefits of combining HIIT training with ketogenic dieting, as well as how to build muscle on a ketogenic diet, but it should be said that lower intensity exercises work great in combination …