Like as if there would be a straight answer to this question. Many so called "guru's" would say "to gain mass lift heavy and fall into a rep range of 6-10 and lift light weight and fall in a rep range of 15-20 to get cut". If anyone ever tells you this run as fast as you can way from them. The old saying was to do exactly that. If you ever hear or read anyone mentioning or writing this, close your web browser and stay far far away.
The reality of it is you need a combination of very important factors in order to achieve muscle growth over time. Considering you are healthy and your hormone levels are normal, I am going to break this combination down into several key components that you will need to build muscle. If you can follow these components or at least a few of them, your sure to be on your way to building lean muscle mass on a consistent basis.
The first thing you need to do is figure out what your daily caloric maintenance level is. This is how many calories your body needs to sustain itself every single day. If you eat less than this amount, you will be in a caloric deficit and if you eat more than this, you will be in a caloric surplus. In order to grow muscle you will need to be in a caloric surplus. By being in a surplus you are providing the needed calories that will support the new muscle growth that will come from the other key components soon to be discussed. A good starting point for a caloric surplus would be 300 - 500 calories. You will have to manage this on a weekly basis in order to determine whether you are gaining body fat or muscle. Be prepared and have a body fat testing tool handy such as skin fold calipers. Stay away from the scale and tape measure as it is impossible to determine whether you are gaining fat or muscle.
For more information about body fat testing tools, see my November 7 , 2018 blog post "How To Prevent Muscle Loss While Dieting"
Macro Nutrient Allocation
Now that you have your caloric surplus figured out, you now need to determine what your proper macro nutrient allocation would be for those additional calories. That is how you will divide the calories between protein, carbohydrates and fat. If you have tried several diets in the past this should be easy to determine and will be entirely based on the meal plan style or diet you are currently following such as paleo, ketogenic or balanced diet, just to name a few. I personally follow the ketogenic style so, I would increase those extra calories mainly into fats and protein.A great tool for this is website and mobile app called My Fitness Pal.
For more information on the ketogenic diet, I invite you to visit my YouTube channel and get my free quick start guide.
As you can see, we are building a plan that will be the foundation to muscle growth. The next key factor is supplementation. In many cases, when following any type of meal plan regimen, you will be lacking the vitamins and nutrients your body needs in order to support muscle growth. An example of this would be for individuals who follow a ketogenic diet, they lack key nutrients that may actually reverse the benefits that come with the diet. These key nutrients are calcium, potassium and sodium. Knowing this, most, if not all who follow this way of eating, know this, and should be supplementing with an engineered supplement that provides them with this need. For individuals following the paleo diet, they tend to lack vitamin C, probiotics, magnesium and Omega-3 fatty acids, therefore they should be supplementing to make up for those missing vitamins and nutrients. For whatever diet you are following be sure you know what vitamins and nutrients you are not getting from the foods you are eating so you can then properly supplement. A great resource for this is Bodybuilding.com
Importance of Water
One key component that is recommended in every diet, and I am sure you hear this all of the time, but for some reason many lack the discipline to achieve, is water consumption. Pure water, not Vitamin Water or water mixed with stuff, simply pure water with zero calories, zero additives and zero preservatives. Water is needed to transport nutrients to your cells and transport waste out of the body. Water helps form the structures of protein and glycogen. In order to move and flex your muscles, you need water. If your body is dehydrated, your muscles will be deprived of electrolytes and cramp. Water also aids with constipation, headaches and kidney stones, which may come with a change in your eating habits, especially on the ketogenic diet where you are switching your bodies primary source of energy from sugar to fat. The paleo diet requires large sums of protein which may also have the same negative effects.
Be sure to get your water in by using the Monster Jug 1 gallon sports jug.
Last but not least and my favorite component to building muscle is weight training or resistance training. There are many programs out there that tout to have the best weight training method to building muscle mass or for getting a lean and cut looking body. The reality of this is many of them do work however, my muscles may react different to your muscles, so what works for you may not work for me. You have to test each training style for an extended period of time in order to really determine if it is working but because humans are impatient beings, we tend to switch from one style to another which is actually a great thing. Many people believe if you lift heavy your muscles have to grow to be able to handle the workload the next time it is faced with a heavy work load, hence the reason people train a muscle group 2-3 times per week. The method I teach in my 30Days 2Burn! Fitness Program is a mix of 4 strategies; 1 focus on negative and positive contraction by performing 6 second reps, 2 always train to failure then attempt 3 failed reps, 3 cycle between heavy and light weights, 4 change your exercise routine every month to hit the muscle with different movements. By implementing a systematic approach that incorporates all of these key components of weight training, you will be sure to stimulate the muscle to grow.
I have shared with you five key components that are needed in order to build muscle. To answer the question "how do you build muscle" you need to incorporate all of these key components in order to stimulate muscle growth, support the growth with calories, vitamins and nutrients and be sure to drink plenty of water. This process is not easy and takes a lot of time and precision in order to maximize results because of this many people fail and go back to their normal ways.
If you would like an easy to follow approach that may help you in reaching your fitness goals check out the 30Days 2 Burn! Fitness Program where I take you through 30 days of meal plans, weight training and education built around the ketogenic diet and my weight training principals. Watch a new video every day for 30 days and follow what I do. I also provide you with tools for a quick start and tools to help you track your progress.
I hope I was able to provide you some value through this article. Let's continue the conversation on my social media sites and be sure to subscribe to my YouTube channel, hit the bell notification so you are alerted when I post new videos.
If you have any questions check out my website and feel free to email me. I am always happy to answer your questions.
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- Coach Riina
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With so much information out there regarding the hot new ketogenic diet, it's hard not to get excited about starting this new way of eating especially after hearing the spectacular weight loss and other health benefits people have been getting after a following the required meal plan for such a short period of time. But don't just jump right into it, do your research and avoid my top 5 biggest mistakes beginners make when starting the ketogenic diet!
Biggest Mistake Number 1.
Not Counting Macros.
There are three macro nutrients; fat, protein and carbohydrates. This is important to know because the ketogenic diet requires you to divide your total caloric consumption into these three percentages; 70% Fat, 25% Protein and 5% Carbohydrates. Yes, that is correct, only 5% carbohydrates. You may be thinking this is crazy! Well it goes against the grain of what you and I have been trained to think for many years, especially if you are someone who has been trying to pack on lean muscle mass. You may have been told in order to build lean muscle mass you need to consume 1-2 grams of protein per pound of body weight. Or, Increase your carbohydrate consumption before and after you work out to have a better work out. Another was to carbohydrate load before you go on a long walk or run so that you will have plenty of energy to last through the whole run.
You will be surprised to hear, studies have now shown that this may not be the case. When following a ketogenic diet, studies have shown, individuals who consume high fats lower protein and virtually no carbohydrates were able to spare the breakdown of muscle tissue and in many cases have increased their lean muscle mass while following a resistance training plan. As of the time of this post, the debate is still out there if an endurance athlete can perform better on carbs vs healthy fats.
It's important to know one gram of fat consist of 9 calories while one gram of protein and carbohydrate each consist of 4 calories. Knowing this will assist you in determining how to break down your total daily caloric intake. An example of this; if an individuals daily caloric consumption goal is 2000 calories, 1400 calories should come from fats, 500 from protein and only 100 from carbohydrates. As you can see this is completely opposite from what most people know as the norm.
Although this may be a great starting point, many people have played around with this percentage until they found what worked best for them. I recommend starting with this and checking your results. Ultimately the best plan is the plan that you can stick to and not quit. Keep you macros on point and your ketogenic diet plan should work great for you.
Mistake Number 2
Not Knowing When You are In Ketosis.
I receive emails every day from people saying "the keto diet doesn't work", they haven't lost weight and when I ask them how long have they been in ketosis? They don't even know. What's worse, they don't even know if they are in ketosis because they haven't been testing with the available tools that show you when you are in ketosis. You have to understand, your body has been functioning for many years on sugar, now you are trying to switch that energy source to fat and this takes time and is a bit taxing on the body at first. Everyone's body changes to this new fuel source at a different pace. It took me 3-4 weeks to get into ketosis. I new this because I was testing with the Smack Fat urine test strips. i will post a link to this below.
There are three options when it comes to testing for ketosis. Testing your urine, breath and blood.
Testing your urine is the most economical way to check to see if your body is burning fat. Without enough insulin, the cells in the body can't absorb glucose and go into starvation mode, breaking down fats for energy. Ketones are a by-product of fat breakdown. Ketone testing strips check for the presence of acetoacetate in urine. This is a great way for beginners to test for ketone body levels however, after a few weeks or so, and everyone is different, the acetoacetate diminishes therefore preventing the test strips from being effective.
The second way to test for ketones is through a breath testing device. A popular one on the market is called Ketonix. The ketones in your breath is not the same as the ketones measured in blood. Breath ketones are a real-time indicator of using fat as fuel, which is a huge advantage compared to measuring for ketones in your urine. The testers are measuring for acetone which is a source from ketones. From the research I have done and from the reviews I have read, one negative aspect to this method is the consistency of the readings. The amount of force or lack there of from each breath should be consistent during each test to maintain accuracy. If you breath too hard or too soft compared to the prior testing a different result may occur.
Testing ketones through blood samples sounds like the most inconvenient and scary way to test for ketones but have been known as the most effective. You are required to prick your finger to draw blood so the test strips can pull the blood into the meter, the meter then tests for the level of ketones that are in your blood. The meter is actually testing for beta-hydroxybutyrate (BHB).
Click here to check out my Youtube channel for more information about the ketogenic diet and how to test to see if you are in ketosis.
In the end, if you are serious about changing the way you eat for the many benefits that the ketogenic diet has to offer, it is highly recommended to purchase one of these three options to be sure you are on the right path to a healthier way of life.
Mistake Number 3
Not Eating Enough Fat.
When first getting started on the ketogenic diet, many newbies understand the concept of the eating requirement but for some reason just can't bring themselves to actually eat 100, 150 or even 200 grams of fat. The required amount should be based on your metabolic rate and body weight. At first, it can be uncommon to eat this amount of fat and many people still won't do it. Well guess what? If you don't then you are not following the ketogenic diet. In fact you are putting yourself at a higher risk for medical issues due to the fact that combining carbs and protein at the same time may cause the hormone insulin to spike more so than a traditional high protein diet, which defeats the purpose of wanting to follow the keto diet plan in the first place. When eating fats, it is very important to be selective on the types of fats you are consuming. Known as "the healthy fats", avocado, coconut oil, nuts, olive oil, whole eggs, just to name a few of the preferred healthy fats that should be part of the meal plan. It is very important to know how much healthy fats you should be consuming on a daily basis and knowing what types of healthy fats to consume is as equally important. Knowing this information is key to a successful transition for your bodies fuel source. I highly recommend being prepared and educating yourself with the proper fats you should be consuming, after all, 65%-80% of the foods you eat will be of these healthy fats.
The Ketosis Cookbook is packed with keto friendly meals and tools that you can utilize to be sure you are properly prepared.
As a Coach Riina Blog reader, sse my special link below for a $10.00 discount and a couple of special bonuses.
Watch the Ketosis Cookbook video here and get Coach Riina's promotion.
Mistake Number 4
Consuming Too Much Protein.
As I mentioned earlier it is very important to get in the proper percentage of macro-nutrients. As important as it is to keep fats up and carbs down, I see many people keeping their protein intake too high as well. The percentage of protein consumption should only be 25%. With that being said, you can't eat steak and salmon all day because they are both high in protein. This is where the oils, nuts and butters need to play a crucial role. Oils such as coconut oil, olive oil and even vegetable oil is high in essential fatty acids that are very good for your body. When eating meats and seafood opt for the types that are high in fats such as ground beef that is a 80%-20% ground mix. Also be careful about how much and what types of cheeses you eat as some are higher in protein and carbs than others. Did you know skim milk is high in carbohydrates? If you need to drink milk go for the whole milk. If you want to put it in your coffee, I recommend switching to a heavy whipping cream where the protein and carbohydrate percentages are very low and the fat is very high. One thing to understand while on the ketogenic diet, your body has switched it's fuel source from sugar to fat, because of this if your body ever needs sugar, which it certainly does, it will convert the high protein that you may be consuming into sugar through a process called gluconeogenesis. Eat too much protein on a consistent basis and you will be kicked out of ketosis.
Mistake Number 5
Poor Electrolyte and Vitamin Supplementation
The most important electrolytes are calcium, sodium, potassium, and magnesium. To recognize their importance we need to consider their most important functions and the recommended quantities that we should eat on a daily basis. When following a low carbohydrate meal plan, combined with high water consumption, you are flushing these vital nutrients out of your system so therefore need to replace them through foods or manufactured supplementation.
People are generally aware of the fact that most of the calcium in the human body is found in the skeleton and the teeth (99%), but what may not be as well known, is that the remainder occurs in our bodies as ionized calcium (an electrolyte). As a cation, ionized calcium is called the “second messenger” which means that it reacts to changes in calcium levels inside the cells. It regulates cell function, the heartbeat and blood clotting (Mahan et al, 2012).
The Recommended Daily Allowance (RDA) for calcium is between 1000 and 1300 mg per day (Mahan et al, 2012) which can be supplied by milk and dairy products (our richest sources of readily available calcium), green vegetables such as collard greens, nuts, tinned fish if one eats the bones, and calcium-extracted tofu which is made from soy beans.
Sodium is the most important ion in the fluid outside the cells and therefore regulates the volume of liquid inside the cells and also the volume of plasma in blood. Sodium is vital to both nerve and muscle function and it helps to control and maintain the acid-base balance of the body. When patients develop severe hyponatremia (low sodium levels) they may suffer from seizures and coma, and they may even die due to a lack of sodium (Mahan et al, 2012).
At present there is no RDA for sodium, but the Institute of Medicine in the USA has published so-called Dietary Reference Intakes (DRIs) of 1.2 to 1.5 gram per day (Mahan et al, 2012). Most people obtain much higher quantities of sodium from their diets by way of table salt, salt-containing foods and also medicines that contain sodium. Because excessive sodium intake is linked to development of high blood pressure or hypertension and other diseases of lifestyle, it has been recommended that the upper limit of sodium intake should not exceed 2 g per day which represents a sodium chloride (table salt) intake of not more than 5 g per day (WHO, 2012). In countries such as South Africa, it is now mandatory that manufacturers must reduce the salt (sodium) content of certain foods (Government Gazette, 2012).
Most of the magnesium in the human body is also located in bone, but about 1% of magnesium is found in the fluids outside the cells. Magnesium is regarded as one of the most important cofactors in enzyme reactions, so if our magnesium levels are dangerously low, it can have life-threatening consequences (Mahan et al, 2012).
The RDA for magnesium varies between 310 and 420 mg per day depending on age and gender. The most important sources of magnesium in the diet are green leafy vegetables, legumes (cooked or canned dry beans, lentils, peas or soybeans) and unprocessed or whole grains and cereals and products made from these grains such as wholewheat breads and crackers, wholegrain breakfast cereals, unsifted flour and brown rice.
Potassium is the most important cation in the fluid inside the cells. Together with sodium, potassium is responsible for maintaining both the acid-base balance, and the water balance of the body. In regard to maintenance of the water balance it is important to prevent dehydration on the one hand and water intoxication on the other hand. Potassium together with calcium, helps to regulate nerve and muscle activity in the body. Insufficient potassium intake can interfere with the storage of glycogen (the primary source of energy for muscle activity) (Mahan et al, 2012).
A deficiency (hypokalaemia) and an excess (hyperkalaemia) of potassium can have severe and even fatal effects on the function of the heart.
No RDA has been specified for potassium, but an intake of at least 4700 mg per day has been suggested for adults. Potassium is found in most foods with fruits, vegetables, fresh meat and dairy products acting as primary sources of the mineral. Despite the fact that potassium is found in such abundance in common foods, research indicates that up to 50% of adults in the USA do not obtain the suggested 4700 mg per day from their diets (Mahan et al, 2012).
It is important to maintain sensible electrolyte and water intakes so that you ingest neither too much nor too little of these vital components that keep our bodies in balance.
In conclusion and as you can see, there are many key components that need to be followed when changing your bodies fuel source. If not prepared you may experience symptoms such as the keto flu or keto rash. I always recommend following a system that can take you trough this process so that you can maximize your results while minimizing or even preventing the negative side effects that may occur.
Check out my 30Days 2Burn! Ketogenic program here, where I show you how to lose weight and build muscle at the same time. In fact I even show you how I lose 8 lbs in 1 week.
I hope I was able to provide you some value through this article. Let's continue the conversation on my social media sites and be sure to subscribe to my Youtube channel, hit the bell notification so you are alerted when I post new videos.
If you have any questions check out my website and feel free to email me.
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- Coach Riina
What Does Dieting Really Mean?
In order to discuss this topic I need to explain what it means when I say "diet". I am referring to a reduction of calories from your normal metabolic rate. What the heck does that mean?
If your bodies daily caloric need is 3500 calories per day and you are trying to lose weight and are now eating less than this amount you are considered to be on a diet no matter what your macros are. Macros? Macros, short for macro-nutrients, that's how much protein, carbohydrates and fat you are consuming. If you are new to weight training or if you have had a long period of time lapse since your last training session, and I am referring to years not weeks or months, you may build muscle no matter what kind of diet you are on because your muscles have never experienced the weight training or resistance training movements and stress, so naturally it will try and adapt by getting bigger and stronger even when you are dieting. Now this doesn't happen over night but I have seen people gain muscle mass within months of following a weight training and nutrition regimen. For your convenience, I will provide you with an easy to use calorie counter at the end of this blog so please continue reading.
The myth behind the saying "you cannot build muscle while dieting" came about from the process of bodybuilders dieting down after being in a state of what they call "muscle building or bulking". Now, while in this state they are usually consuming a tremendous amount of calories, more than their body needs. Yes, they may be building muscle but they are also adding fat to their bodies and are bloated from inflammation and water retention. When they start to diet and reduce their daily calorie consumption, they not only loose body fat they get weaker in the gym. The train of thought behind the negative effects of this method was, "now that I am weaker I am not moving the amount of weight that I used to so that means I am not gaining muscle or worse I am losing muscle. This is completely false.
When you change the way you eat your body will change. Whether it gets weaker, stronger, gains fat or loses fat, there is change. This change when lowering calories changes the bodies hormones which causes the weakness in strength. In addition to that your muscles are trying to figure out what is happening so it reacts to this change. Once your body adapts to this change it should and usually does go back to it's original strength and may even get bigger and stronger depending on the type of weight training regimen you are doing.
Keep Off The Scale!
Many people use the scale to determine if they are losing body fat which may be a big mistake. You can gain muscle while losing body fat. In fact I prove this in my 30Days 2Burn! Fitness Program where my body weight stays the same but I look a lot leaner. One of the best and cheapest ways to determine if you are losing body fat is to use skin fold calipers or simply try on a pair of pants that may have once been tight on you. If and when you get down to below 20% body fat one of the best indicators is judging yourself in the mirror eery other day or weekly depending on the diet plan you are following. People tend to lose fat around the waist, butt or, if you are a woman, your boobs. So you have to stop stepping on the scale and make an investment in skin fold calipers. Do not get the cheap plastic one as they wear out and break easy. Below are my recommended calipers.
Why Macro Nutrients Are So Important.
If you are on a diet one of the things you really need to focus on is the amount of protein, fats and carbohydrates you are consuming. I hate and am not a big advocate of counting calories but if you can understand and know how much lean body mass you have, this would be a big help in assisting you in reaching your goals. When it comes to protein, most experts would recommend you consume .50 grams to 1 gram of protein per lean body mass. I recommend less but it all depends on what type of program you are following. This is where skin fold calipers can be very handy. The goal is to know what percentage of body fat you have this way you can reduce that percentage form your total body weight, this will determine how much of your weight is actual muscle tissue. I see people making this mistake very often. If they weigh 250 lbs they end up eating 250 grams of protein. This can cause some serious kidney issues and I do not recommend this. An example of doing this correctly would look like this; eat between 75 - 150 grams of protein if you have determined you have 75 lbs of body fat and your total body weight is 175 lbs. There are 4 calories per gram of protein, 4 calories per gram of carbohydrate and 9 calories per gram of fat. It is very important to get an idea of what you are eating so you don't over eat. This will also aid you in eating the correct amount of daily calories required for you to reach your goal(s).
When individuals diet down and reach below 10% body fat, their muscles seem to be pretty resilient in maintaining themselves, that is the reason why they look so defined. Just because your muscle may be weaker from the reduced calories and loss of water, doesn't mean there was a loss of muscle. Many people drop carbohydrates when they diet, that reduction of carbohydrates causes your body to lose water. Every gram of carbohydrate you consume can hold about 3 grams of water. This is another reason people get weaker in the gym or feel that they have muscle loss, they are actually losing water that was held in their muscle now creating the look of a smaller muscle. This is precisely the reason why bodybuilders carbohydrate load a few days before they go on stage, it's to increase the volume of water they are holding in their muscle creating a more full muscle. Combine this with being very lean the muscle volume will stretch the skin creating a more vascular look.
When dieting down you are reducing calories, because of this reduction and change in macro-nutrients you will most likely be lacking the vitamins and nutrients your body needs to sustain itself. If this occurs your body will get what it needs from your muscle. Now, don't be too alarmed, you must be severely reducing the amount of calories for this to occur as it is very rare that your body will have a catabolic breakdown. This happens when people starve themselves for extended periods of time and because of this, their body actually starts breaking down muscle tissue. The process of catabolism occurs in patience that suffer from anorexia or starvation. You should not be starving yourself to lose weight, you should be reducing your overall calories based on your metabolic rate but not starving yourself. The calories that you are reducing should also be from carbohydrates. The process of restricting carbohydrates minimizes and/or prevents the hormone insulin from spiking. You want to prevent this because insulin is a fat storing hormone and once it spikes the fat burning process stops. This is where vitamin supplementation may come in handy. Under normal circumstances, the more muscle you have the more calories your body needs to sustain itself and the more fat you can burn. To sum this up you fist need to determine how much muscle you have by using skin fold calipers, you then need to determine your metabolic rate which will assist you in determining how many calories you need. From there you need to play around with your macroeconomic percentage to determine how your body reacts to those percentages. Another huge part to this is to know the macro nutrient make up of the foods you eat.
By knowing what the nutritional make up of the foods you are eating you will be able to determine what vitamins and minerals you are lacking. When following the ketogenic lifestyle the three main nutrients you may lack are potassium, magnesium and sodium. This is a great time to supplement with the vitamins and nutrients you are lacking in order to assist not only with muscle retention but also overall health, not to mention the money you will save by not taking the supplements you do not need.
If you are interested in learning more about the ketogenic diet click here for my free quick start guide
The Importance of Weight Training.
My last recommendation to prevent muscle loss while dieting is to weight train or do some sort of resistance training. Studies have shown weight training prevents muscle loss. People who want their muscles to look bigger an get stronger need to weight train. In order for the muscle to grow it needs a reason to. That is why I always recommend weight training sessions consist of sets to reach complete failure. This simply means you keep on performing repetitions until you cannot complete full repetition. Do not stop there, you want to attempt at least 3 more repetitions after you have reached failure. Those 3 attempts will give your muscle a reason to grow. If you don't force it to be used it does not need to grow. Ever see a persons arm or leg after being in a cast for 6 weeks? The muscles are not being used so the body reduces the muscle mass since it is not needed. Once the person starts using it again, the mass returns. The same process happens in weight training. The more you use it the bigger and stronger it will get, this is your bodies way of adapting to it's environment. Now don't go out and do this everyday, you should follow a system so that you do not get injured or over train.
I hope this article was useful to you. If it was please share it with a friend or family member, be sure to visit my YouTube channel for great videos that I am sure will assist you in achieving your fitness goals.
Don't forget to check out my 30Days 2Burn! Fitness Program where I take you through 30 days of my life and show you full days of eating and bodybuilding routines.
Here is a link to the calorie counter I promised you.
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So, you clicked your way to this blog probably because you want to make a change. A change in the way you eat , feel and look right, right? Now, right now, is the time to get started and finally make that change. I am going to break down my top 10 tips to get started on the ketogenic diet. One of the most powerful ways of eating that can change the way you look and feel in the fastest way possible. This is the diet that has helped me and thousands of other people to lose unwanted body fat. But don't be fooled, eating a ketogenic meal plan should be well thought out and a plan should be put in place so you limit all of the negative effects that come along with the program, as I mention in my FREE Quick Start Guide, which you can find here, if you didn't already read it.
First and foremost, think about why you want to change the way you eat. Is it because everyone else is doing it? Is it because you are overweight? Is it because you are just tired of feeling tired,lazy and not happy with the way you look and feel?
In order for your change to be successful, you have to have a burning desire to end up a certain way. A burning desire to look and feel the way you imagine. If you want to drop 10,15, 20 pounds or more, you must have a reason why you want to lose that weight. That reason must be the driver to help you reach your goal. If you have chosen the ketogenic diet as your means of losing weight and feeling great, then here are my top 10 tips to help you get started.
#1 Have A Motive.
As I mention earlier, you must have a reason to change. When I started this lifestyle, I wanted to change because I was tired of gaining weight and feeling lethargic every time I ate something. The most important thing in my life is my children. I want to be here for them and be here for a long time, long enough to see them live their lives. I wanted to have a 6 pack again and prove to everyone I am still able to get my 6 pack abs back at the age of 44. That desire ended up bringing me to create the 30Days 2Burn! Fitness Program, CoachRiina.com website and the creation of the Monster Jugz one gallon sports bottles.
Find your motive. Are you overweight and want to look and feel better, why? Why do you want to feel and look better? If you are worried about getting a disease, think about what it would feel like to live with it and how it would effect your family and friends, would it be reversible? How will that change your life? Do you want to actually look like a fitness model, athlete or bodybuilder? Why do you want to look like that? Do you want to make a career out of it? How will that change your life?
Find out why you want to change and why you think this new way of eating will help you and use that reason as the driver to reaching your goals(s).
#2 Follow A System.
Now that you have the reason why you want to make a change, now you need the know-how to do it. Not only do you need the know-how, you need to have resources that you can turn to that will educate you and keep you on track. I say this because if you do not do it right and if you do not have a path to follow, you may fail or have very little progress. Having very little progress may lead to lack of motivation, which in turn, will ultimately lead you to quit. A great quote by Benjamin Franklin, "If you fail to plan, you are planning to fail".
There are many systems out there, in fact I tried several of them myself. Many of them worked but may not have fit into my lifestyle the way I would have like it to. So because of that, I took several systems and adjusted them until I was getting the results I was looking for on a consistent basis and what worked for my lifestyle. In fact it worked so well, I decided to record 30 days of it to show people how fast it can actually work.
That was the creation of the 30Days 2 Burn! Fitness program.
Here are some other great resources that I used to help me stay on track.
Any good system out there should also assist you in keeping your vitamin and mineral intake up to standard. When on the ketogenic diet, most people tend to drink a lot of water, as it is touted by the instructor. Drinking a lot of water flushes sodium and other important electrolytes out of your body. The three important electrolytes to keep in check while following the keto meal style are sodium, magnesium and potassium. Good supplementation may be required to make up for this lack of minerals. If you are not conscious with the types of foods you are eating and what their mineral content is made up of I highly recommend you supplement these 3 important minerals.
Some systems may also discuss the benefits of intermittent fasting. I am a big advocate of this eating pattern as it can speed up the process and assist individuals when they reach plateaus along the way. There are a couple of ways to perform the intermittent meal patterns and this pattern should be thoroughly researched prior to performing as it can drastically effect your metabolism which may be counterproductive.
#3 Know What To Eat.
This biggest problem people have with the Ketogenic diet is sticking to it.
Many people quit trying because they simply do not take the time to review all of the foods that they should be eating while following a ketogenic lifestyle. This holds true especially with individuals that have children and/or a spouse that is not eating the same foods. The temptation is lying in every cabinet in the kitchen. I can tell you right now, if I open my kitchen cabinet, you will find at least 3 bags of chips, 3 cereal options, granola bars, foods to make smores, Nutella and much more. I have 3 young children that simply do not eat the foods that I do, or what's worse, they eat my food and theirs, LOL.
Be prepared! is what I am trying to get at. Have a list of foods laid out on your notepad and on your cell phone. Print the list and leave it in your car and a copy on your kitchen refrigerator. Know what meals to prepare. I highly recommend purchasing the Ketosis Cookbook. This book has over 370 meals and lists of foods that are keto friendly.
As a reader of my blog post, I am going to hook you up with a nice package of $10.00 off the cookbook, 4 week meal plan and some other bonuses.
Watch the video on the Ketosis Cookbook and get the bonuses here.
#4 Learn How To Weight Train
This step is so important and yet intimidating for many individuals. If you are new to weight training, do your research online and search for local fitness clubs in your area. Many of the large clubs are packed with a mix of exercise equipment ranging from free weights, cable machines and universal resistant machines that target each muscle group. Go over to YouTube and take the time to review the exercises that I perform and recommend in my 30Days 2 Burn! Fitness Program. YouTube has thousands of people showing you all of the different exercises. In my program I explain different weight training methods that you can you can implement to start building muscle mass immediately.
Building muscle mass and strength is so important because it drives the fat loss process. You see, fat gets burned in the muscle, the more muscle you have the more fat you will burn. This holds true and is more effective if you are in a caloric deficit. Meaning, if your body requires 2000 calories per day to maintain itself and you eat 1500 calories, you will now be burning off 500 calories of stored body fat to meet your bodies daily caloric need. That is right, body fat is simply calories that your body did not need, so it stored it. Now add some muscle growth to that calculation and you will be increasing your metabolism. An increase in metabolism means you will be burning more calories.
Here are some other benefits of weight training:
#5 Arm Yourself With The Right Tools.
Everyone's body will react differently from the beginning phase of the ketogenic diet or really any type of diet. The one thing a beginner needs to know when starting this diet is when they are in ketosis. If you do not know what I am referring to click here to read my BLOG What Is The Ketogenic Diet. There are several tools available that can help you. The number on tool you will need is a ketone tester. There are s few options on the market but in general, ketone testers come with small test strips that measure the amount of ketones in your urine or blood. These testers are very affordable running from $9.99 for basic test strips to $75.00 for a more advance testing machine. The longer you stay on this meal plan the less ketones may be measured in your urine so I recommend purchasing a more advanced testing device like the one below.
Below are a couple of credible ketone test options.
www.Another tool is the Ketosis Cookbook. Have this book handy. The worst thing you can do is not know what to cook. This may cause you to eat something that is simple to make like a bowl of oatmeal or cereal, a granola bar, bowl of pasta, etc. This is a big no no and should be avoided so, be armed with the cookbook. Ever hear the saying "You are a product of your environment"? With temptation all around you, you should find ways to surround yourself with like minded people. people that have had success with weight loss, building muscle or body transformations. With all of the social media options available, take the time to follow these individuals so you will be inspired every single day, and I mean that, you need to be inspired every single day!
#6 Set Goals
Success is measured. In order for it to be measured, a target, end point or goal needs to be set. In fitness I always recommend setting several goals. Set short term goals, plural, and a long term goal. An example of this, in the form of weight loss, would be to set goals of a 5 lbs body weight loss until you reach your ultimate goal. So, if you weigh 225 lbs and your ultimate goal is to get down to 200 lbs, you should have smaller easier to achieve targets in between. After month 1 your fist goal is to drop 5 lbs, your second goal is to drop another 5 lbs in month 2, then another in month 3. All the way until you reach your ultimate goal. Once your ultimate goal is reached, new goals should be created, unless you are totally satisfied with where you are.
Make it fun! This gives you reason to celebrate. Goals are sometimes not easy to achieve, so when you do reach your short term goals you should celebrate them along the way. Celebrate with cheat meals, a drink or two or what ever it is that makes you happy. Then get back at it and strive for your next goal.
Put these six tips into action and you are sure to be on your path to reaching your fitness and nutrition goals.
As always, for coaching lessons, you can catch me at www.coachriina.com where we can have a one on one Skype session. Shoot me an email with any questions, I would be more than happy to assist you.
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What Is The Ketogenic Diet?
The ketogenic diet (or keto diet, for short) is a low-carb, low to moderate protein, high-fat diet that offers many health benefits.
In fact, over 20 studies show that this type of diet can help you lose weight and improve your health (1).
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer's disease (2, 3, 4, 5). I will further discuss this later in this blog.
The Ketogenic diet is now more popular than ever. With famous actors touting their weight loss results through social media and hundreds of articles being posted daily on the internet, has propelled this way of eating to new levels. The largest debate over the Ketogenic diet has been whether or not it is a sustainable and healthy way to live life. The foods eaten to satisfy the requirements of this style goes against what many doctors, nutritionists and health enthusiast have been teaching for years.
So, Why Is It Called The Ketogenic Diet?
As many people call it “The Keto Diet”, got its name from the energy source ketone bodies. It involves the body producing ketone bodies out of fat, and using them for energy instead of sugar from carbohydrates. When your body uses ketone bodies as a fuel source your body reaches a natural metabolic state called ketosis.
You can get into ketosis by following a very low-carb, moderate to low protein and a high-fat diet. From the day you start the ketogenic diet to the day your body starts switching over to ketone bodies for energy instead of carbohydrates varies from person to person. When I fist started eating to reach ketosis, it took me about 2.5 weeks until I started measuring ketone bodies in my urine. Yes, one way to measure if you are in ketosis is to urinate on a keto strip which then measures the amount of ketones bodies in your urine (I will post a couple of links below of this must have tool). Research studies have shown major medical benefits of being on a ketogenic diet. I will post a couple of links below of this must have tool.
What Are The Health Benefits Of The Ketogenic Diet?
The ketogenic diet relies on three specific dietary elements: extremely low-carb intake, very high-healthy fat intake, and, depending on the type of keto diet, a certain intake of protein. By reducing carbohydrates — such as starches, fruits, pasta, and breads that are loaded with glucose — you’ll push your body towards fat burning. By increasing healthy fat intake, your body will become an efficient fat-burning machine! Along with burning fat (revealed as possibly the superior source of energy), ketosis — accomplished via the ketogenic diet — has also been shown to lower blood sugar and insulin levels leading to a healthy insulin sensitive state.
Here is a really good keto cookbook to help you get started.
So, we know what the ketogenic diet is, but how to do we accomplish a state of ketosis? There are actually multiple variations of the ketogenic diet that all work towards similar and yet differing goals.
Why People Lose Body Fat On The Ketogenic Diet.
The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6, 7).
Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits (6, 8, 9, 10, 11).
The diet is an effective way to lose weight and lower risk factors for disease (8, 9, 10, 11, 12, 13).
In fact, research shows that the ketogenic diet is far superior to the often recommended low-fat diet (2, 14, 15, 16).
What's more, the diet is so filling that you can lose weight without counting calories or tracking your food intake (16).
One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved (17).
Another study found that people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK (18).
There are several reasons why a ketogenic diet is superior to a low-fat diet, including the increased protein intake, which provides numerous benefits (14, 19, 20).
The increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role (21, 22, 23, 24, 25, 26).
Variations Of The Ketogenic Diet.
There are several versions of the ketogenic diet, including:
In my 30Days 2Burn! Ketogenic Bodybuilding program I follow a higher protein Ketogenic diet.
This risk I run by doing this is a spike in the hormone insulin. Insulin is the diets worst enemy. I am OK with this because I maintain higher fat intake along with the protein, so it minimizes the insulin response.
Keto Diet And Intermittent Fasting, The Perfect Match.
I often follow an intermittent fasting pattern of eating to assist with my weight loss and strength in the gym. There are several benefits to intermittent fasting such as:
Don't go it alone. I take you through a 30 day program where I show you how to implement both of these strategies into your lifestyle. Add weight training and some cardiovascular activity, and you now have a life long winning plan to live a healthy lifestyle. I name the program30Days 2Burn!
Below are a couple of great Ketone Testers that you may want to check out before starting the ketogenic diet. This will assure you are on track and eating the right foods that put you into ketosis. This is a must have tool.
Don't go it alone. I take you through a 30 day program where I show you how to implement both of these strategies into your lifestyle. Add weight training and some cardiovascular activity and you now have a life long winning plan to live a healthy lifestyle. I name the program30Days 2Burn!
For more information on the ketogenic diet and the intermittent eating pattern, please visit my website and social media links below.
Hope this article helps you
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