Fitness & Health

In the medical community the keto diet is a popular weight loss approach and a medicinal treatment for epilepsy. In the mainstream world though the keto diet can be helpful for athletes looking to get leaner and stronger and even build more muscle. While the traditional ketogenic diet isn’t necessarily a high protein diet, there are variations of the diet that can help you cut the fat and build muscle and reach your bodybuilding goals. Read on to determine the type of keto diet that may best fit you for your exercise goals and how to build muscle on the keto diet.

What is the Keto Diet?

The ketogenic diet is a low carb, high fat diet. Studies have shown that the keto diet can help you trim the fat by putting your body into a metabolic state called ketosis that can be achieved when the majority of your diet comes from fat allowing your body to switch to burning body fat for fuel instead of burning carbohydrates. On the keto diet, your body gets incredibly efficient at burning fat for energy instead of carbohydrates for fuel. When a strict keto diet is followed you can significantly reduce the available blood sugar levels in your body which positively affects how hard your pancreas works to product insulin levels in your body.

The standard ketogenic diet comprises of eating a low carb diet (around 50 grams or less daily), moderate protein and high fat. The breakdown is typically 70% fat, 20% protein and 10% carbs.

Foods to Avoid on a Keto Diet

On a traditional keto diet you’ll need to avoid sugary foods like treats and juice, smoothies and soda. Stay clear of, or reduce your intake of grains, starches and legumes. If you are craving fruit, reach for a small portion of berries over apples and bananas because berries have a lower carb profile. Root vegetables like potatoes and sweetened sauces like barbecue sauce and ketchup are also a no-no. While you need to eat a lot of fat you’ll want to avoid unhealthy fats like processed oils and mayonnaise and steer clear of alcohol.

Eating carbs to fuel a workout has long been considered common knowledge in the bodybuilding/athletic world. Contrary to that stubbornly held belief, your body does not actually require carbohydrates — especially in the amounts consumed in a traditional American diet. Most people are over-eating on carbs and this leads to insulin resistance in the body and means your body is in a constant state of burning glucose for energy rather than stored body fat.

When using the keto diet to build muscle you’re giving your body just the right amount of glucose (those found in fats and proteins) for your body to survive. When your body switches to running off ketones you have a more efficient energy source and you can still build muscle but with one major bonus — no worries about gaining excess body fat and trimming down the fat you do have to give the muscle definition you want.

Targeted Keto Diet

If you are a bodybuilder, a serious athlete or an intense exerciser then you might want to consider the Targeted Keto Diet for building muscle. The targeted keto diet is a basic keto diet but you include eating carbs around your workout times. On intense exercise days you’ll replace some of your fat with carbohydrates, but only on exercise days. With this diet you’ll consume some carbs 30-60 minutes before your high intensity workout and eat some carbs immediately post workout. The idea behind the targeted keto diet for building muscle is that eating the carbs before will provide extra fuel for your workout and eating carbs afterward will help boost muscle recovery more quickly.

This type of keto diet for building muscle allows you to give muscles the glucose they need to sustain high-intensity activities for sustained periods of time allowing you to get the energy you need for those extra muscle gains.

Cyclical Keto Diet

Another variation of the keto diet that is employed for strength and building muscle is the Cyclical Ketogenic Diet. Following this adaptation of keto for building muscle you would follow the traditional keto diet for 5-6 days of the week, followed by a high-carb 1-2 days. Implementing the keto diet this way keeps your body anabolic, helping with strength and performance gains, moving back into ketosis by the end of the week to stay on track with fat loss so you can see those muscle gains and trim up. This diet can be more sustainable long-term because you aren’t cutting those carbs completely, you can satisfy your carb cravings knowing that each weekend you can eat those favorite foods. This diet has been employed by bikini competitors and body builders who want to use the keto diet to build muscle.

Tips for Success

Any diet is only as good as your ability to follow it. If you continually have cheat days and make exceptions you’ll never see the results you want when trying to build muscle on the keto diet. Here are some tips to make the transition — and sticking with it — go easier:

-When going to parties or dinners with friends, consider bringing your own food. Family and friends will want to support your exercise goals and eating your own food will help you stick to the plan and avoid the inevitable carb cravings that come when you get off track.

-Start reading food labels. Become familiar with the amount of fat, carbs and fiber are in your favorite foods. Knowing what’s in your favorite foods will help you figure out how to fit them into your diet so you don’t have to give up the food you love to eat just because you are trying to build muscle on the keto diet.

-Too busy to cook? When life gets hectic consider trying out a meal delivery service that offers keto-friendly options.

-Keep it simple. There are endless websites, apps, food blogs and cook books that offer ket0 recipes and meal ideas to make meal planning easier.

-Plan out your meals for the week and prep ahead anything you can on one day. You’ll save time and be more likely to stick with your plan when you’ve started working on it at the beginning of the week.

What is the secret to getting shredded abs? Is it all about what you eat or is it the type of workout program you implement? Truthfully, the answer is yes to both of those questions. Losing fat and building muscle requires both nutrition and a killer fitness program, there is no quick fix in the world of getting shredded abs. While it may not be an overnight process, there are 7 tried and true tips for working towards achieving cut abdominals, read on to see out for simple steps for defined abs.

Tip One: The Workout

If you’re looking for cut abs you need to both burn fat and increase your lean muscle mass. There are plenty of skinny people without defined abs so if you want to get shredded you need to build up the muscles–the more muscle you have, the more ripped you’ll look.

Creating a weight training routine that focuses on weight training three times a week will support your goals of building lean muscles. Spending your other days in cardio workouts will help with the fat burning as well.

Though you want to see results in the abs, focusing on a full body workout will increase lean muscle mass overall and give greater results in other muscle groups at the same time. Many compound lifting movements and heavy lifting require your abdominals to engage so don’t put off working other muscle groups in your goal to get shredded.

For high-impact, core-building exercises make sure to incorporate sit-ups, leg lifts, oblique twists and planks during your workout routine. There are plenty of variations on these basic exercises including hanging and weighted options. Increase your difficulty and variation of these four exercises at least 3 days a week and you’ll be building abdominals over time.

Tip Two: Cutting Calories

The basic science of weight loss is to simply burn more calories than you consume each day. Simple as it sounds, cutting back the calories will help burn extra fat and are an essential step in getting shredded.

Calories give your body energy but when you eat more calories then you use in a day, your body takes those extra calories and stores them as reserve energy which is just a really nice way of saying fat. When you eat less then you need your body taps into those fat reserves and burns fat for fuel. Burning the fat off your building abdominals is necessary to seeing the definition of what was hiding behind the fat.

While tracking calories isn’t glamorous, it’s a good way to determine how many calories you can eat in a day and lose weight and to determine how many calories you normally eat in a day. Online calorie calculators or dieting apps can help you figure out the right number of caloric intake for a day.

Just by following these two tips you’ll start to see results. So what are you waiting for?

Tip Three: High Intensity Interval Training

If you tend to engage in jogging, walking or biking on your cardio days and you’re still not seeing results you should give High Intensity Interval Training (HIIT) a try. When you increase the intensity of your cardio you will see more fat burn, and switching up your routine to HIIT workouts can promote extra fat burning.

In fact, some studies have shown that HIIT workouts can help promote fat loss faster than just weight lifting alone. This type of workout encourages your body to stay in a high calorie burn even after you’re done training.

The internet is full of great routines for HIIT workouts and most can be done at home without any special equipment. HIIT routines involve pushing yourself hard during the intense phase of your workout followed by a less strenuous recovery period where your body is still moving but without the same intensity.

An example of one type of HIIT workout is the Sit Up and Stand. In this routine you will do 10 sit ups, stand up and then do 10 vertical jumps, reaching as high as you can and going as low as you can each time you jump. After giving those movements your all, using your full body to engage and make the movements intense, you rest for 30 seconds to 1 minute before repeating the movements.

Tip Four: Focus Your Diet

If you’re already in calorie counting mode, focusing on eating the best foods is the next step to getting shredded abs. You’ll never get a 6-pack while eating trash and there are certain foods that can help define those abdominals.

Increasing your protein intake can help build muscle. Protein provides the necessary nutrients needed for building, repairing and maintaining muscle mass. Protein rich foods also leave you feeling full and satisfied for longer which helps with Tip #2, cutting the calories. Make it a goal to get 30% of your calories from protein, or one gram of protein per pound of lean body mass.

Another food to focus on is eating a moderate amount of healthy fats. Eating fat does not equal gaining fat unless you are eating too many calories.  The type of fat is important and enjoying sources of healthier unsaturated fats like avocados, olives and peanut butter can help you feel full longer. Plus, having a diet with tasty healthy fats will make it easier to stick to your diet and not leave you feeling deprived.

Finally, trying carb cycling when working towards getting shredded can also help. Enjoying carbs on days when your body needs it most on those intense work out days allows your body to utilize carbs more efficiently. Carb cycling may promote more fat utilization on the days when your carb intake is limited, helping your burn more body fat.

Like with the fats, including carbs in your diet on the days when you are training hard can help you stick with your diet since you can enjoy those foods by timing them right.

Getting shredded abs requires working hard at your diet and your exercise plan. In this article we’ll be talking all about High Intensity Interval Training and why this exercise should be a key part of your goal to get cut.

What is High Intensity Interval Training

High Intensity Interval Training, called HIIT for short, is a workout that includes short bursts of highly intense exercise alternating with low-intensity recovery periods. HIIT can be done in as little as 10 minutes while still reaping all the benefits (and more) you would get from a lengthy amount of time on the treadmill.  The alternating workout keeps interest high and is incredibly efficient at burning calories.

The key to a HIIT routine is the intensity. You have to push hard and give it your all for a short period of time before resting for 30 seconds to 1 minute and then doing it all over again for a certain amount of time or sets.

Why Implement HIIT for Getting Shredded Abs?

Studies are showing that HIIT can increase your metabolism for hours after you exercise — even more than running or weight training. This is called post-exercise oxygen consumption (EPOC), where there is a measurably increased rate of oxygen intake after strenuous activity. HIIT gets you into a longer state of calorie burning mode and if you combine your exercises with limiting your caloric intake, your body will be a fat-burning machine, helping to clear the way to getting shredded abs.

Research around HIIT is showing that this type of workout can help reduce blood sugar levels and reduce your resting heart rate and blood pressure in the overweight. So, bottom line, HIIT is great for defined abs and great for your overall health.

Top 5 No-Equipment-Needed HIIT Exercises for Getting Shredded Abs

For high-impact, core-building exercises make sure to incorporate sit-ups, leg lifts, oblique twists and planks during your workout routine. There are plenty of variations on these basic exercises including hanging and weighted options. Increase your difficulty and variation of these four exercises at least 3 days a week and you’ll be building abdominals over time. Try one of these equipment-free core workouts for burning fat and building abs for getting shredded.

1- Russian Twists

This HIIT routine is sure to get your core burning. Sit on the floor, heels touching the floor (or lifted, for more advanced). Keep your hands at your chest and twist from side to side. Do as many twists as you can in one minute, focusing on intensity. Rest for 30 seconds and repeat.

2- Single Leg Burpees

Try doing these single-leg burpees for high impact and big results. Lower your body into a squatting position, hands on the floor directly in front of your feet. Jump your feet back with only ONE foot touching the floor and lower your body to the ground. Bring your feet back to your hands, then jump into the air on that same foot without letting the other touch the ground. Continue your reps without touching the ground with one foot for 30 seconds, alternate the foot you leave off the ground for the next 30 seconds. Rest for 30 seconds and then repeat.

4- Mountain Climbers

Start in a high plank position with your shoulders over your wrists. For one minute quickly drive each knee to your chest, one at a time, as if you’re running. Remember, it’s all about intensity for that one minute so give it all you’ve got. Rest for 30 seconds and repeat.

5- Plank Jacks

Starting in the low plank position position your feet hip-width apart. Hop your feet out wider than hip-width then hop back to the starting position. The key to this exercise is keeping your abs tight and not allowing your butt to pop up above the height of your shoulders (trust me, it will be challenging!). Repeat as many times as you can for 1 minute followed by a 30 second rest and then repeat.

Top 5 HIIT Routines Requiring Equipment for Extra Impact

Battle Ropes

Using battle ropes do 15 seconds of single-arm wave followed by 30 seconds of double-arm waves. Rest for 30 seconds and repeat. Don’t have battle ropes? Use a vertical rope machine for 1 minute of intense pulling followed by 30 seconds of rest. Don’t forget to engage your core during this exercise for even more impact.

Treadmill Sprints

Want to use your treadmill and boost your results? This full HIIT treadmill routine will fit the bill. Do a 5 minute warm up at a brisk walk pace followed by running for 1 minute at 7 miles per hour. Decrease your intensity for 2 minutes at 5.5 mph and repeat 5 times. Walk for your recovery. For great impact in shorter time run for 30 seconds at 10-12 mph followed by 1 minute at 4 mph and repeat 5 times.

Kettlebell Swing

Using a moderate-weight kettlebell, swing it back between your legs and then pop your hips forward to swing it to eye level. Let it drop straight into the next rep and repeat for 1 minute, resting for 30 seconds. Keep your core engaged for a full body workout.

Stationary Bike HIIT

This is another full routine using a stationary bike as your only equipment. Start with up to 4 minutes of warm-up, pedaling at medium resistance. Spend the next 4 minutes pedaling at high resistance, 15 seconds of that giving it everything you have followed by a lower resistance for a minute recovery. When you are at 10 minutes pedal at high resistance, full speed for 20 seconds, then a low, recovery resistance for 1 minute, 30 seconds. Do this for 6 rounds. End with a cool down at low resistance.

Did you know you can feel full and have plenty of energy for exercise while only eating one or two meals a day instead of three or more? Intermittent fasting is a lifestyle change that affects when you eat but not necessarily what you eat. This eating pattern has seen a big boom in popularity the past few years in the fitness industry and can help you lose weight, and yes, even gain muscle.

What is Intermittent Fasting?

Intermittent fasting is following an eating pattern that cycles between periods of fasting and eating. Fasting has been practiced throughout time, from our early ancestors relying on what they could find, grow and catch to eat to modern-day fasting for religious or spiritual reasons. Looking back over the course of history, fasting from time to time is far more common than our current habit of eating 3 or more filling meals each day with snacks in between!

Intermittent Fasting Methods (16/18, OMAD, etc)

There are a few different patterns for intermittent fasting, either by splitting up your day between fasting and eating or splitting your week into fasting and eating. During the fasting portion you would refrain from any eating but still drink water.

The first and most popular method is the 16/18 Method. This involves restricting your daily eating period to 8 hours, such as 12-8p.m., then you fast for the remaining 16 hours of the day.

Second, comes the OMAD, or “One Meal A Day” fast. Like the name says, you’re just eating one quality meal a day, usually within an hour time period and fasting the rest of the 23 hours.

The Eat-Stop-Eat method involves fasting for 24 hours once or twice a week. Generally you would not eat from dinner one day until dinner the next day.

Finally, the 5:2 Method requires that you consume only 500-600 calories on two non-consecutive days of the week but continue to eat normally on the other 5 days. This particular method is not a true fast so you won’t reap all the benefits listed below.

The 16/8 remains most popular for being the most simple and sustainable and easiest to stick with no matter the usual detriments to dieting like vacations and holidays.

What Are The Health Benefits of Fasting?

Intermittent fasting has a myriad of health benefits not limited to weight loss and simplifying your lifestyle. Pretty amazing things start to take place on the inside when the body goes without food for a fasting period of time.

While your body fasts its blood levels of insulin drop significantly, allowing the body to work on burning fat instead of sugar. During a fast the blood levels of human growth hormone may increase as much as 5-fold, this also aids in muscle gain and fat burning.

Intermittent fasting also encourages cellular repair and has been seen to show positive changes in genes related to longevity and protection against disease. One specific disease that intermittent can help prevent is Type 2 diabetes. Because intermittent fasting helps reduce insulin resistance and reduce blood sugar levels this could possibly be a protection against Type 2 diabetes.

Many people who first try intermittent fasting do so in an effort to lose weight. With this type of eating method you will eat fewer meals and if you do not overeat during your eating periods you will naturally end up taking in fewer calories each day leading to weight loss. Short term fasting has also been shown to increase your metabolic rate, helping you burn even more calories so not only are you reducing your caloric intake but you are more efficiently burning what you take in.

When you first start to intermittent fast your body will run low on carbohydrates during that fasting period and start burning stored glycogen for energy instead. Because glycogen is a sugar molecule it needs water to activate so it will use your body’s water stores to metabolize glycogen for energy. This process will get rid of excess water weight (the type of weight that often leaves you feeling bloated).

Will you Lose Muscle While Intermittent Fasting?

With your body going into fat-burning mode and being more efficient then ever at burning calories, it could make you concerned that you will lose muscle while following an eating pattern like this. While recent studies have shown that muscle loss has been a problem with intermittent fasting, further study shows that the study shows the people who fasted did not do any weight training, little exercise and did not eat a high-protein diet. In order to build or maintain muscle while fasting it’s imperative that you follow the same type of diet and workout routine you would in order to build muscle — just within 2 meals a day.

How to Build Muscle and Intermittent Fast

A healthy lifestyle is the key to building and maintaining muscle while in a fasting state. Including aerobic exercise such as running, jogging, walking and swimming for at least 30 minutes a day will help preserve muscle and keep your joints strong while you are losing weight. To build muscle you’ll want to follow the same weight building protocol of weight training and targeting muscles BUT you’ll do it during your eating window.

Research shows that fasting causes an HGH increase, those elevated levels can help increase muscle mass and make your recovery easier and faster. Keeping to a properly macro/micro nutrient diet, drinking plenty of water and eating lots of fresh foods, especially vegetables is going to play a crucial role in giving your body the fuel it needs to be in muscle building mode. Bottom line: follow the same diet and exercise recommendations you were following to build muscle before, but do it during your eating window and reap the benefits from intermittent fasting as well.