All posts filed under: Exercise

Making it easier to stay in Keto

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 …

Kettlebell Workout at Home

Kettlebell Exercises for Weightloss at Home

Kettlebell workouts are a great way to lose weight, build muscle and work up a sweat, there’s no mistaking that fact. But another great advantage of kettlebell workouts is the fact that they can be done at home – as the exercises themselves generally require relatively little space, much like plyometric workouts or certain types of high-intensity interval training.  Kettlebell workouts boast very similar benefits to those offered by plyometric workouts. The fact that these fast, explosive movements build muscle by targeting the fast twitch muscle fibres, means that strength and efficiency of these fibres (which are the largest, strongest fibres in the body) is increased quickly and efficiently. This is similar to training heavy sets of weights, with low reps. Less time working out, but for maximum results. Sounds good, right? But it gets better. If you’re serious about working a home kettlebell workout into your fitness regime, not only are there sets of kettlebells you can buy, but also adjustable versions which make for much easier storage. We recommend these: Jillian Michaels Powerbell CFF …

Easy Plyometric Workout

Easy Home Plyometric Workout for When You Can’t Hit the Gym

With the winter months closing in, you might be forgiven for wanting that extra thirty minutes in bed in the mornings. At least, that’s what I tell myself every time I skip a workout. Sometimes waking up when it’s dark and cold outside – the thought of going to the gym can be a bit… unappealing to say the least! But, in reality, that’s no excuse not to get in a quick workout before you head out to begin your day. That’s why we’re sharing this simple (but definitely not easy, sorry) plyometric workout that can be done at home. So, whether you’re like me and just can’t seem to drag yourself to the gym some days – or even if you’re not member of a gym at all, this plyometric workout is perfect. It requires no equipment, and you don’t need tonnes of space; just a comfortable amount of room to move between the different exercises. Benefits of Plyometric Workouts Before I dive straight into the workout, first a little explanation about what Plyometric …