Fat Loss Keto Nutrition Weight Loss

How Apple Cider Vinegar and Weight Loss are Linked?

Apple cider vinegar has been connected to weight loss for many years when taken alongside a healthy diet. But how can you incorporate it into your ketogenic diet plan?

It’s not sufficient to cut out virtually every last carb from your diet and fill up on fats. Hence, people are consuming apple cider vinegar to boost their fat-burning potential.

The analysis shows that apple cider vinegar boosts ketosis. It is a metabolic state your body experiences when it burns fat for fuel in the loss of glucose from carbs.

Various studies have revealed that the Keto diet can lower blood sugar and insulin levels, boost metabolism, and burn fat. All of these contribute to weight loss.

Boosting your metabolism not only helps you burn more calories throughout the day. It can also assist you to burn more calories at rest.

Meanwhile, ACV can be fused into your diet by using it as an ingredient or adding a small amount to water daily. You should not consume it in concentrated form as it is a strong acid and can harm the tooth enamel.

It is so widespread because around 15ml of apple cider vinegar holds about three calories and virtually no carbs. This makes ACV ideal for those who are following the keto diet.

So should you begin supplementing your keto fat bombs with a shot of ACV?

First: Why is this even a thing?

Both the keto diet and ACV trends profess to affect fat-burning. The keto diet does because you’re deemed to cut carbs and load up on fats to go into a ketosis state.

Apple cider vinegar’s connection to fat-burning, however, isn’t entirely so reliable. A 2009 Agricultural and Food Chemistry study revealed that vinegar did turn on fat-burning genes on a cellular level. However, this is only evident in mice.

Another study published in the Bioscience, Biotechnology, and Biochemistry journal revealed that taking 15 milliliters of apple cider vinegar per day for three months moderately lessened body weight and belly fat in 175 obese Japanese adults.

Still, those outcomes were not absolute, and more research needs to be done. It’s also kind of skeptical to swallow ACV on the keto diet. That’s because it is made of apples, which aren’t permitted in the Keto diet.

How is apple cider vinegar different from other vinegar?

One of the essential qualities of vinegar is its acetic acid content, and of all vinegar, apple cider vinegar carries the most.

Ordinary white vinegar is simply a diluted form of acetic acid. It is often measured up about 5%. This explains why different kinds of vinegar (with lower amounts of acetic acid) are not nutritionally effective.

The magic of acetic acid occurs when it is distilled during the vinegar fermentation method.

In apple cider vinegar, this is a rather long phase in which sugars are also processed. Apple cider vinegar is nutritionally potent because it carries little sugar and few carbs due to fermentation.

What does Acetic Acid do to your body?

Acetic acid is known to aid with numerous bodily functions. It promotes healthy cholesterol levels, cardiovascular rhythms, develops memory, detox the body, and boosts physical recovery.

One research found that taking two tablespoons of apple cider vinegar before bed reduced blood sugar levels in people with type 2 diabetes by up to 6 percent the next morning.

Acetic Acid and the Ketogenic diet

Researchers going back as far as the 1940s show that acetic acid possesses ketogenic qualities in fasting lab animals. Now, new research associates acetic acid and ketosis with mitochondrial (cellular) health.

The conjecture here is that when you’ve achieved ketosis, apple cider vinegar raises the number of mitochondria in your cells. This is made possible by stimulating a particular metabolic pathway named PGC-1 alpha.

This indicates that by adding apple cider vinegar to your diet after you’ve reached ketosis, you can develop your mitochondrial efficiency. This means your body creates more cellular energy, improving energy levels, and promoting keto clarity.

Apple cider vinegar boosts ketosis, which is ultra-important for all you keto fans out there, who intake tons of fat in your diet.

Go for the best ACV on the shelf

So, how do you get your hands on the most desirable bottle of apple cider vinegar? Look for the cloudiest, murkiest mixture you can find.

There’s a nutritional name for these cobweb-like substances floating in your vinegar – the “mother.” It is made of protein strands of healthy enzymes and probiotic bacteria produced during the fermentation process.

Get your daily dose of ACV

Some evidence recommends that drinking a small amount in the evening before bed can help lower morning blood sugars.

This can help you lose some weight, but if you want to boost weight loss results, it is recommended to drink it before meals throughout the day.

Usually, it is said that when taken before a carb-heavy meal, the vinegar can help to slow the rate of the stomach emptying. It can also prevent significant sugar spikes.

The shot-glass approach isn’t approved because it can damage the enamel on teeth. It is also bad for your throat and stomach.

Luckily, there are other means to up to apple cider vinegar intake.

Add apple cider vinegar to a cup of warm water (2-10 oz) and swallow it like a tonic or tea. Feel free to add lemon, ginger, cinnamon, or turmeric to give your drink a little flavor.

You can also mix around 15ml of the condiment into the water and drinking it about 15 minutes before every meal. This will help to subdue appetite.

5 Apple Cider Recipes You Need in Your Life

Apple Cider Vinegar And Cinnamon


  • 1 teaspoon apple cider vinegar
  • 1/2 teaspoon Ceylon cinnamon powder
  • 1 cup of water

How to Prepare

  1. Add the cinnamon powder to water and boil it.
  2. Let it cool. Add apple cider vinegar.
  3. Stir well and drink.

Why This Works

Apple cider vinegar cannot be drunk raw because of its strong and unpleasant taste. Cinnamon adds a nice and sweet flavor to the drink.

It also lowers blood sugar levels, reduces the risk of heart disease, and has many other powerful benefits that make it an irreplaceable part of anyone’s diet.

Apple Cider Vinegar And Fenugreek Seeds


  • 1 teaspoon apple cider vinegar
  • 2 teaspoons fenugreek seeds
  • 1 cup of water

How to Prepare

  1. Soak the fenugreek seeds overnight in a cup of water.
  2. In the morning, add apple cider vinegar to the fenugreek water.
  3. Stir well and drink.

Why This Works

Fenugreek seeds raised metabolism and enhanced insulin sensitivity in rat studies.

Apple cider vinegar and fenugreek seeds present a great combination when it comes to losing weight. Moreover, the sweet-bitter taste of fenugreek seeds helps produce the ACV’s acidic taste a notch down.

Apple Cider Vinegar And Green Tea


  • 1 teaspoon apple cider vinegar
  • 1 teaspoon green tea leaves
  • 1 teaspoon honey
  • 1 cup of water

How to Prepare

  1. Heat the cup of water until it just starts to boil.
  2. Remove the pot from the flame and add the green tea leaves. Close the lid and let it steep for 3 minutes.
  3. Strain the tea into a cup and add the apple cider vinegar.
  4. Add a teaspoon of honey.
  5. Stir well and drink.

Why This Works

Green tea is rich in antioxidants that help lowers the toxin levels in the body. It also enables you to relax and promotes digestion and immunity.

Apple cider vinegar with green tea and honey is the perfect recipe to subdue your appetite and lose weight.

Apple Cider Vinegar Salad Dressing


  • 2 teaspoons apple cider vinegar
  • 4 teaspoons extra virgin olive oil
  • 1 teaspoon Dijon mustard
  • ½ teaspoon lemon zest
  • ¼ teaspoon freshly ground black pepper
  • 1 tablespoon chopped fresh herbs
  • Salt to taste

How to Prepare

  1. Toss all the ingredients into a glass jar. Shake it well.
  2. Drizzle it all over a healthy and crunchy salad.

Why This Works

Salad dressing holds a lot of invisible calories in the form of sugar, salt, and mayonnaise. Try this light dressing, which is pleasant, heart-friendly, and promotes fat loss.

You can add it to chicken, vegetables, mushrooms, tuna, or egg salad. You can also use it as a marinade.

Apple Cider Vinegar Healthy Snack Smoothie


  • 1 teaspoon apple cider vinegar
  • 1/2 cup pomegranate
  • 1 teaspoon chopped apricot
  • A bunch of baby spinach

How to Prepare

  1. Whiz all the ingredients.
  2. Pour into a glass and drink it.

Why This Works

Fruits and veggies are excellent sources of vitamins, minerals, and good carbs. They can also help reduce inflammation, boost immunity, and improve bowel movement.

If you want to snack, snack healthy. Add ACV to your smoothie to accelerate weight loss.

How Does Apple Cider Vinegar Taste?

Because of its acid content, ACV tastes sour and vinegary. It has a rancid odor, and one of the major stumbling obstacles for people, initially, is the strong flavor of ACV.

However, slowly, it will become a portion of your healthy lifestyle, and you will drink it without blinking your eyes.

Apart from consuming apple cider vinegar as a concentrated liquid, there are apple cider (ACV) pills accessible on the market. Should you take them? Find out in the next section.

Should You Take Apple Cider Vinegar Pills For Weight Loss?

Always ask a doctor or dietitian before ingesting any pills or supplements.

Apple cider vinegar is an acquired taste, with many people shunning it and even giving it up altogether because they can’t take its intense flavor. Capsules give an alternative as you get all the benefits of the vinegar without the pungent taste.

However, they can be quite tricky with the amount of vinegar included in them. Always guarantee that you check the composition listed on the label.

Tips and Precautions

  • Organic, natural ACV is the best choice available. Always go for it over the processed varieties.
  • If you are taking ACV capsules or pills, check the consistency. Some medications are adjusted and have microscopic traces of ACV, which lessen its benefits.
  • Drinking excessive amounts of apple cider vinegar can contribute to hypokalemia. This implies your body is low in potassium, and this can lead to osteoporosis. It also impairs bone health by decreasing bone density. If you have osteoporosis, stay away from ACV.
  • Always ask your doctor before starting any new diet regimen. If your doctor has guided diuretics or medications for diabetes or heart disease, make sure to check if ACV will interact with any of them.
  • Drink ACV only after diluting with water. It has high acidic content, and mixing it with other liquids could damage the enamel on your teeth.
  • The recommended dosages will range from person to person. Make sure to check with your doctor or dietitian to see what runs for you.
  • Aerobic exercises supplement the weight loss outcomes of ACV and help improve your overall health.
  • If you drink the vinegar raw, i.e., undiluted, it can lead to an upset stomach, nausea, indigestion, and heartburn. The same employs consuming it in pill form, with additional symptoms of vomiting and a sore throat.

Can Drinking ACV on Keto Help Lose More Weight?

To be honest, the science isn’t there. But even if it were, ACV’s impacts on fat-burning would likely be pretty frustrating.

The overall impact is seemingly minimal, and it’s not the best focus. You can probably have the same result 50 times over if you go on a brisk walk.

Still, it’s not certainly a bad thing to add some apple cider vinegar to your diet. What’s important is that you match it with food instead of taking straight shots or diluting it in water.

Raw, unpasteurized ACV is fermented and carries probiotics, which we know has benefits, like developed gut health.

Final Thoughts

Following a Keto diet implies that your carbohydrate consumption is usually reduced to 50 grams a day.

Fats should substitute most of the cut carbs and deliver approximately 70 percent of your total calorie consumption.

This makes apple cider vinegar the ideal addition to a ketogenic diet. That’s because it carries virtually no calories or carbohydrates, so you will not have to track it.

Keto-friendly food covers eggs, poultry, fatty fish, meat, full-fat dairy, full-fat cheese, nuts, and avocados. These foods are all high in fat and low in carbohydrates.

You can also add apple cider vinegar onto meals, and around one to two tablespoons goes a long way on meats and vegetables, and it won’t have a powerful flavor.

It can create an excellent marinade base while also giving your body weight loss benefits.

ACV has no equal tool to combat weight loss, enhance your immunity, and enhance your overall health. Pair it with the 8-hour diet or intermittent fasting, and you may begin seeing results soon.

Make sure to make ACV a part of your diet after discussing it with your doctor and dietitian.

Fat Loss Weight Loss

19 Science-based Weight Loss Tips That You Need to Know

Nowadays, irrational weight-loss reports are circulating in various weight management communities.

New scientific investigations that shed light on how metabolism works are excellent and valuable in their own right. But when conclusions get morphed into magical new “tips” for losing weight, something becomes amiss.

Some new evidence, which attempts to dispel weight loss myths, makes the medical community weary. That’s because there is a growing hype on unfounded opinions.

When it gets down to it, the information we perceive to be right about weight loss is simple and few. They’re also instrumental when carried out.

So, from the researchers who have examined this stuff for decades, here’s pretty much everything we understand about weight loss today:

Eat eggs for breakfast

Eating whole eggs can have all sorts of advantages, including helping you drop weight.

Studies reveal that substituting a grain-based breakfast with eggs can help you consume fewer calories for the next 36 hours. As a result, you get to lose weight and body fat.

If you don’t prefer to eat eggs, that’s fine. Any source of high-quality protein for breakfast will do the trick.

Consume fewer calories

It’s a popular notion that exercise is a solution to weight loss. However, Samuel Klein, M.D., believes that consuming fewer calories is a better solution.

Which is easier to do: Running in the park for three miles or refraining yourself from eating two ounces of potato chips?

Studies are showing that dieting is more effective in losing weight.

But that does not mean that exercising won’t do you any good. In fact, it would be better to pair diet and exercise.

The issue with relying on exercise alone is that it’s prone to rebound. That’s because it is common to feel starved after working out.

Stop fearing fat

No, this doesn’t supply you free rein to satisfy in a carton of ice cream. But “good” fats, like those obtained in nuts, fish, olive oil, and avocado, play a vital function in a healthy diet.

Study shows that these unsaturated fats can control your appetite, sending information to your brain to stop eating when you’re full. 

What’s more, “fat-free” or “low-fat” snacks are often packed with sugar, refined grains, or starches to substitute the flavor lost from fat.

Your body immediately absorbs these refined carbs, increasing your blood sugar and insulin levels. This can result in weight gain.

Fix your metabolism with exercise

While exercise may not be as essential for weight loss as calorie confinement, it’s crucial in fixing a faulty metabolism.

Your metabolism may not ever move back to “normal” (more on this below), but the data shows that it can pick up again. This is due to the actions you make daily.

This is a massive part of why exercise is essential in the maintenance phase, which is well recognized to be more complicated than the weight loss phase.

Basically, it buys us some wiggle room.

This explains why exercise still plays a role in weight loss. This is because physical activities can help burn extra calories you consumed.

Sleep on it

Getting enough sleep is nearly as critical as exercise or nutrition if you’re looking to lose weight.

Studies connect a lack of sleep to feeling hungrier and increasing weight. When you sacrifice shut-eye, you’re more likely to consume bigger portions, desire high-carb foods, and choose fatty bites.

Plus, odds are you’ll be too tired to work out. Hence, strive for 7 to 8 hours per night.

Check your kitchen counter

Whatever’s on it, you’re presumably going to eat it. So store a bowl with fresh fruit or veggies there, and put the sweet treats out of view.

In research from Cornell University, women who keep a fresh fruit bowl out in the open weigh 13 pounds less than those who don’t.

The opposite is also correct: The same study found that women who store cereal boxes or soft drinks visible on their counters lead to weight more. 

Rethink your smoothie

You may notice a lot of delicious-looking green smoothies on your Instagram feed, but don’t be deceived. Juices and smoothies aren’t a dieter’s aspiration.

Researches show that our bodies don’t manifest calories from liquid foods and those from solid foods. So, you may slurp down way more than you realize through that straw.

Plus, if you fill them with coconut milk and almond butter, you’ll want to have the serving size small. Otherwise, you’ll get a lot more extra calories than you bargained for.

Go for whole foods that need a fork or spoon, instead. 

Put away your big bowls

Eating from larger dinnerware not only dupes you into eating more. It can also lead you to believe you ate less.

Individuals who ate from larger cereal bowls ate 16% more cereal than those who had smaller bowls — although they thought they ate 7% less!

Exchange your large plates and bowls for smaller versions (about 9 inches wide for dishes), and you may see it more comfortable to eat less.

Savor each bite

Research has revealed that mindful eating can help people evade unhealthy food choices. But that doesn’t mean you have to become a Zen master. Eating mindfully is easy: 

• Mention the smell, flavor, color, and character of your food.

• Evade distractions like watching TV while eating.

• Take your time (20 minutes per meal is a good gauge). 

• You can also try eating with the opposite hand that you usually use, or try chopsticks to slow yourself down while eating. 

You’ll always have to work harder

Though exercise can help change a metabolism that’s been out of whack for a long time. The terrible reality is that it may not ever go back to what it was before you gained weight.

If you’ve been overweight or obese and lose weight, maintaining your weight means you’ll have to work harder.

It’s not a pleasant truth to face, but coming to grips with it is essential. That way, you won’t get frustrated when you realize that you have to do more work over a long time than your friend who was never overweight.

There’s no magical blend of foods

We usually think that if we can discover the “right” mixture of foods, we’ll magically lose weight or keep what we’ve lost. 

There are low-fat diets, low-carb diets, low glycemic diets, Paleo diets, and many redundancies of all of these. However, there is no “correct” diet for weight loss. And there doesn’t seem to be any proof that one particular diet will work better with an individual’s distinct metabolism.

We know pretty much that several diets will help you lose weight if you follow it. There’s no miraculous diet. The fact is that all diets will work if you grasp them.

A calorie is a calorie

And for energy stability, it’s the number of calories that involves. Weight loss using the Twinkie Diet shows this principle.

Last year, Mark Haub at Kansas State University dropped 27 pounds consuming junk food. And this is pretty good evidence of the concept.

It’s true – at least in hypothesis and sometimes in tradition – that all calories are formed equal. A calorie is a calorie no matter where it came from.

You can increase weight by consuming too much healthy or unhealthy food. From the standpoint of health, however, it’s more beneficial to eat your veggies.

But the source of calories matters for other causes. The nature of calories is a significant determinant of the amount we ingest under real-world situations.

First of all, no one gorges veggies, so on a reasonable level, that’s a non-issue. But where the calories come from does matter in that they affect satisfaction. This is psychology and somewhat biology.

The food industry has formed a whole new field of food science to investigate the “bliss point.” This refers to which foods are created to enhance the amount it necessitates to feel satiated and full.

The varieties of foods you eat may alter your metabolic profile over time. But it all boils down to sticking to any reduced-calorie diet to produce the energy deficit required to lose weight. So the point is not to ask what a calorie is, but rather to recognize that we need to “trade up” our foods.

That said, replace calorie-dense foods with something that has fewer calories and nutritiously compact.

It’s all about the brain 

When it comes down to it, it’s not the body or the metabolism that produces overweight or obesity. It’s the brain.

We all know intuitively those poor choices make you attain weight, and better ones make you lose it. Over time, the dilemma is that poor decisions drive significant shifts in how the brain reacts to hunger and satiety.

Years of any behavior guide lay down neural tracks, and overeating is no different.

The good news is that there’s growing evidence that the brain can, in great part, “fix” itself once new behavior patterns surface. New behavior patterns can include calorie confinement, healthy food options, and exercise).

While there may be some level of “harm” to the brain, especially in how hunger and satiety hormones function, it can eventually repair itself. The solution is that the method does take time, and like any other behavior modification, is ultimately a practice. 

Drink black coffee

Coffee has been unfairly demeaned. Quality coffee is filled with antioxidants and can have numerous health advantages.

Studies reveal that caffeine in coffee can increase metabolism by 3–11% and increase fat burning by up to 10–29%.

Just make sure not to add a bunch of sugar or other high-calorie components to your coffee. That will ultimately negate any benefits.

You can purchase coffee at your local grocery store, as well as online.

Drink green tea

Like coffee, green tea also has many advantages, one of them being weight loss.

Though green tea holds small amounts of caffeine, it has powerful antioxidants called catechins, which are believed to boost the body’s fat-burning mechanism.

Although the proof is mixed, many research types show that green tea (either as a drink or a green tea extract supplement) can help you drop weight.

Green tea is accessible at most pharmacies, health stores, grocery stores, and online.

Try Intermittent Fasting

Intermittent fasting is a popular eating pattern in which people cycle within periods of fasting and eating.

Short-term researches suggest that intermittent fasting is as effective for weight loss as continuous calorie restriction.

Additionally, it may lessen the loss of muscle mass typically connected with low-calorie diets. However, higher-quality investigations are needed before any more substantial claims can be made.

Take a Glucomannan supplement

A fiber called glucomannan has been linked to weight loss in numerous researches.

This sort of fiber absorbs water and sits in your gut for a while, making you feel full and helping you consume fewer calories.

Studies reveal that people who supplement with glucomannan drop a bit more weight than those who don’t.

You can buy glucomannan supplements not only at vitamin shops and pharmacies but also online.

Final Thoughts

Numerous techniques can support your weight loss goals.

Some of the above tips are dietary, suggesting eating more protein or cutting back on added sugar.

Other factors, like sleep quality or workout routine, are more lifestyle-based. For example, eating slower is one step you can take to establish mindful eating.

This all boils down to a decrease in caloric consumption, eating better, and exercising. Keep in mind that it is a practice that has to be repeated for months or years.

You’ll also have to work harder at ensuring that you won’t regain the weight you lost. More importantly, your brain will react to the changes you make.

If you perform a handful of these tips, you’ll be well on your way to your weight loss purposes.

Keto Facts

Can Keto Diet Affect Your Sex Drive?

Today’s not the day to be shy. That’s because we are going to explore whether the Keto diet can affect your libido.

This diet has become famous for the past years because of weight loss benefits. It is also believed to bring positive results to our overall health.

But what about your sex drive?

It is understandable if you are curious about how the diet can affect your sex drive. More so if you are experiencing a shift in libido yourself.

Will a ketogenic diet make your sex drive take a hit, or is it the ultimate secret to a better sex life? Let’s take a more intimate look.

A Rundown on Libido

To learn how keto could affect sex drive, we first need to understand what sex drive is and how it is controlled.

Sex drive, also referred to as libido, is a person’s impulse or desire to have sex. It’s part of the sexual response sequence, consisting of four stages: desire, arousal, orgasm, and resolution.

The first stage has the sexual drive as one of its elements, with motivation and sexual wish being two other components. Desire and drive to have sex depend on a wide array of factors, just some of which involve:

  • Sex hormones
  • Neurotransmitters
  • Age
  • Overall health
  • Stress levels
  • Relationship satisfaction
  • Body image
  • Social influences

As you can see, sex drive relies on internal (e.g., hormones) and external (e.g., relationship satisfaction) factors. The interaction between these different factors will conclude how high or low your sex life will be.

And since these factors are not static and change over a person’s lifetime, changes in sex drive happen and are normal.

In a Nutshell

Haven’t got time to read the entire article? No problem, here is a snapshot of what we learned about the keto diet and sex drive.

The keto diet will probably influence your sex drive. However, for many of us, that impression will be more positive than negative.

Transitioning to keto boosts your levels of sex hormones – estrogen in women and testosterone in men. This will help to improve your sex life. Of course, when you work out and lose weight, you will naturally develop your sex drive.

Any negative keto diet result upon sex drive will invariably happen in the first week or two of your transition for both men and women. You will feel tired, sluggish, fatigued, and lackluster throughout that period as your energy levels drop. 

This is when your body switches from blood glucose burning to a fat-burning energy system, and weight loss hits in. However, those lagging energy levels will soon bounce back.

When they do, your sex drive will supercharge itself – and you will be delighted that you turned over to the ketogenic diet. Your sexual desire and the pleasure of you and your partner will both go through the roof!

How Dietary Fat and Sex Hormones are Linked?

Most people are astonished to learn there’s even a connection between dietary fat intake and sex hormones.

Not only that, the link is much more vital than people realize. Here are some of them:

High Fat Diets Lead to an Increase in Estrogen

One little research found women who ate a low-fat diet (think: 20% of their calories from fat) had a significant decrease in estrogen levels. On the other hand, high-fat diets gave the opposite effect.

This is particularly important for women right before menopause. That’s because estrogen levels are already falling during this time.

Low levels of the female hormone can lead to a low sex drive and other unwanted symptoms. This includes vaginal dryness and disruptions in both your sleep and your mood.

These are not supporting your libido.

Another related, small research also found that low-fat diets lead to drops in two more critical female sex hormones, as we’ll discuss next.

Low-Fat Diets Lead to Decreases in Estradiol and Testosterone

Menopausal women also suffer a drop in other hormones like estradiol and testosterone.

While estradiol’s main job is to produce the female sex hormones, it also plays a crucial role in fat placement and sexual desire. These are two things any woman, no matter her age, can be impacted by.

As for testosterone, although it’s considered more of a male hormone, it’s just as significant in females.

Not only does it support a woman’s body to produce estrogen, but it also affects her libido, among other functions like keeping muscle mass strong.

As you age, there’s a spontaneous dip in these two essential sex hormones, so you don’t want your diet to add fuel to the fire by going low-fat.

These reductions in testosterone don’t just affect women either.

High-Fat Diets can Enhance Testosterone Levels in Men Too

For men, testosterone declines lead to low sex drive and erectile dysfunction, plus a reduction in energy levels, muscle mass, and hair loss.

It can also cause men to increase weight, specifically in their chest area, leading to gynecomastia, or “man boobs.”

Another little research found that when male participants ate a higher fat diet (minimum of 40% of their calories from fat), they had higher testosterone and free testosterone numbers.

Yet, the opposite was correct when participants consumed a low-fat diet.

One study verified low-fat diets could drop testosterone levels by as much as 12%. On the other hand, a high-fat diet may increase T levels by 13%.

How Fat Make a Difference

Now that we know that a low-fat diet can affect your sex hormones and libido let’s talk about another dietary concern.

And that is the type of fat you eat and how it can make a difference.

High Consumption of Trans Fat can Reduce Sex Drive in Both Men and Women

Monounsaturated and polyunsaturated fats can increase your sex drive. However, the fatty trans fat that’s found in fried foods does not act in your favor.

And this negative effect is shown in both men and women.

In men, trans fat can lead to irregular sperm production. Women may have difficulty with gestation anytime there’s an increase in trans fat intake.

The message is clear here: Avoid trans fat and stick to healthy monounsaturated and polyunsaturated fats. Your sex drive will thank you for it.

Since dietary fat can change your libido, the logical next step is to know how the fat you may carry around each day affects it.

With Fat Loss Comes Hormonal Changes

Consuming high-fat diets comes with the natural benefits of weight loss. But did you know that weight loss, in general, could also point to a boost in your sex drive?

In one research of over 275 overweight post-menopausal women, scientists discovered an average of 17-pound weight loss. This triggered a drop in free estradiol, estradiol, and free testosterone.

We’ve mentioned that low levels of estradiol and testosterone can lead to a low sex drive. So, what makes it a good thing?

The extra baggage of being overweight can lead to hormonal overdrive. And it has the same outcome as having a hormonal deficit, which is a low sex drive.

In this case, however, losing weight helped women manage their hormones to normal levels.

The key is finding the right balance where your body has just the right amount of hormones and nothing more. Luckily, a ketogenic diet can help do just that.

There’s also one more extra benefit to weight loss that can help your sex drive.

Weight, Confidence, and Sex Drive

Sure, the excess weight you’re carrying around influences your hormones, and that’s a bummer. But it probably strikes your self-confidence way more.

And when this is low, you can essentially bet your sex drive will be too.

When you look good, you feel good. When your clothes fit a little snugger than you’d like, this can alter how you feel both inside and out.

Researches have shown this exact situation can lead to insecurities, particularly ones that surface in the bedroom. This makes you less likely to be in the state to bare all.

In another research, it was discovered that men with a waist size of 40 or above doubled their chances of having erectile dysfunction, another major mood killer.

Lucky for you, a high (healthy) fat, moderate protein, and low carb diet practice like keto can help you stop all these issues simultaneously.

You’ll be able to enhance your hormone’s natural balance while also losing weight and boosting your sex drive. That will build your confidence in and out of the bedroom.

Even still, aside from your dietary fat consumption and weight loss efforts, there are a few more reasons your libido could be less than active.

Secondary Reasons for a Low Sex Drive

If your sex drive is still not-so-hot and you’re already adding healthy fats to your diet while losing weight, here are some possibilities:

You’re Still Transitioning Toward Ketosis

For readers who have already begun transitioning to a ketogenic diet, you may not be feeling your best.

As your body adapts from using carbs and glucose for energy to fat and ketones, you may encounter unwanted and uncomfortable symptoms.

The most obvious is the keto flu, but it’s a low libido for a small handful.

One of the causes your sex drive may be low during this time is simply because the change can affect your energy and mood levels.

When these are down, you won’t seem like doing anything — mainly having sex.

So if you’re encountering this, it’s essential to stay patient and stick with it. This won’t remain forever.

And once you enter ketosis, you’ll obtain all the positive benefits I mentioned earlier.

The same will occur with this next issue.

You’re Not Eating Enough Calories

Keto or not, you must eat adequate calories each day.

This guarantees your body has a sufficient supply of fuel to run all your essential bodily functions efficiently.

It’s also necessary for reaching ketosis.

See, without sufficient calories, your body goes into starvation mode. This is a critical thing for your health, weight, and sex drive.

When this occurs, your body holds on to your extra fat since it’s uncertain of when it will get adequate energy again to perform optimally.

This can also upset your hormones.

That’s why it’s essential to determine how many calories you need each day and then ensure you’re catching them every time.

Our final libido-lowering error may be one you haven’t thought of.

Alcohol Lowers Your Sex Drive

While some alcohols are safe to drink on keto, they’re a total buzzkill when it comes to your keto sex drive.

While alcohol may give you liquid courage, it won’t help you climax.

Some study even shows alcohol can lead to erectile dysfunction and less stimulation. This means that your orgasms will undoubtedly suffer if you can even get to that point.

And men aren’t the only ones hit by the bottle.

Women also encounter fewer sensations down there and can impact their chances of fertility long-term.

So just because your favorite tequila drink has virtually no carbs and clicks into your macros doesn’t suggest you should go overboard here.

Not only will doing so cause you to increase in weight, but it will also cause your sex drive to take a big hit too.

If you intend to enjoy a cocktail, cap it at two and be smart about it.

Remember, drinking adds useless calories to your daily budget and can slow your fat-burning potential.

Plus, being on keto indicates there’s a good chance your tolerance is no longer where it used to be. So watch out because it’s going to take fewer drinks to feel their impacts.

While you’re avoiding or cutting back on your alcohol, it won’t harm to add in a few libido-boosting foods to your diet either.

11 Foods for a Better Sex Drive

These keto-friendly foods may provide you the natural lift your sex drive needs to kick back into gear:

  1. Blackberries
  2. Blueberries
  3. Broccoli
  4. Dark chocolate (get as close to 100% cacao to be low carb)
  5. Eggs
  6. Pumpkin seeds
  7. Salmon
  8. Sardines
  9. Spinach
  10. Steak
  11. Tuna

Dairy, processed foods, sugary drinks, and fried and carb-laden meals can cause your sex drive to diminish. Your best bet is to restrict your consumption of such foods.

Better yet, avoid these foods altogether.

Improve Your Sex Drive with Keto Today

By now, you have a better knowledge of how dietary fat and weight loss can impact your sex drive. So you’re ready to fix your situation starting today.

You can start by reducing your alcohol consumption. Next is to increase your healthy fat consumption by adding the 11 libido-boosting foods listed above to your recipes.

And if you’re just adjusting to keto, give your sex drive some time. Once you pass the first stages, you’ll be able to take advantage of all the positive perks previously mentioned.

Just keep in mind to always meet your calorie and macronutrient goals. If you don’t hit those targets every day, you’ll kiss both ketosis and your sex drive goodbye.

The keto diet has many adherents, but some take the time to look past this diet’s weight loss benefits. But as far as your sex drive goes, a keto diet can transform a multiplicity of factors directly linked to your sexual health. This explains why it might influence your sex drive in a variety of ways.

Although the diet might initially decrease your sex drive, it will result in a greater libido level once you adjust to the diet.

Keto Facts Keto Nutrition

Perfect Keto Recipes for St. Patrick’s Day

It seems like everyone honors Saint Patrick’s Day, whether they are Irish or not. With all the drinking, dinners, and green-tinted desserts floating around, it can be challenging to stick to your Keto diet. 

But don’t worry, you do not need the luck to follow your diet plan. That’s because we have rounded up some Keto-friendly recipes that you can whip on St. Patrick’s day.

Keto Creamy Meatballs Recipe with Fried Cabbage

This keto creamy meatballs recipe is delicious. Plus, you can serve these to your whole family.

You can also make recipe Paleo or on AIP (autoimmune protocol) and experience sumptuous Keto meatballs. And most people won’t even recognize just how healthy of a meal this even is!

Of course, you can also increase this recipe to make a bigger batch for the whole family or a dinner party.


For the meatballs:

  • 12 oz (340 g) ground beef (or ground turkey or ground chicken or ground lamb)
  • 2 Tablespoons (20 g) garlic powder
  • 1 egg, whisked
  • 2 teaspoons (10 g) salt
  • 1/2 teaspoon (1 g) black pepper (omit for AIP)
  • 4 Tablespoons (60 ml) coconut oil to cook with

For the sauce:

  • 1/2 medium onion, finely sliced
  • 8 cherry tomatoes, finely diced (use beets for AIP)
  • 2 Tablespoons (2 g) cilantro, chopped
  • 3 cloves of garlic, minced or finely diced
  • 2 Tablespoons (30 ml) coconut oil (if needed)
  • 1/2 cup (120 ml) coconut cream (from the top of a refrigerated can of coconut milk)
  • Salt and pepper to taste (omit pepper for AIP)

For the fried cabbage:

  • 1/2 small head of cabbage, finely shredded
  • 2 Tablespoons (30 ml) coconut oil
  • Salt and pepper to taste (omit pepper for AIP)

How to Make

  1. Combine all of the ingredients for the meatballs and shape them into 1-inch balls.
  2. Add the 4 Tablespoons of coconut oil to a very deep pan/pot on high heat and liberally brown the meatballs on all sides. Place on a plate to rest.
  3. In the same pot, melt the 2 Tablespoons coconut oil (if additional oil is needed), add the onions and fry until lightly browned. Add in all the other sauce ingredients except for the coconut cream.
  4. Cook for 5 minutes and then add the cream. Cook until the cream is bubbling and return the meatballs to the sauce. Cover and let simmer for 15 minutes.
  5. When meatballs are 5 minutes away from being done, melt 2 Tablespoons of coconut oil in a large hot pan. Throw in the cabbage and fry until the cabbage has softened. Season to your preferred taste.
  6. Serve the fried cabbage alongside the meatballs in sauce.

Homemade Corned Beef with Low Carb Mustard Sauce

Corned beef is an excellent example of turning a cheap cut of meat into a delicious and hearty meal.

Cooked just right in a pressure cooker, corned beef comes out soft and delicious.

This corned beef recipe is ideally served with a white sauce or, in this case, our low-carb mustard sauce.


Corned Beef

  • 4.2-pound Pickled Beef
  • 2 tbsp olive oil
  • 1 Onion Large Dice
  • 3 cloves garlic Cut in half
  • 2 tbsp Lemon Thyme
  • 1 Carrot Large Dice
  • 1 tbsp Whole Peppercorns
  • 1/4 cup Red Wine Vinegar
  • 2 tbsp Salt
  • 34 oz Beef Stock

Low Carb Mustard Sauce

  • 2.4 oz Butter
  • 2 tbsp Dijon Mustard
  • 1.5 cup Heavy Cream
  • 1 tbsp Parsley finely chopped
  • 1 tsp Pepper
  • 1 pinch Salt 

How to Make

Corned Beef

  1. Rinse and dry the pickled beef with a paper towel. Prepare your ingredients.
  2. In your pressure cooker, saute the carrot, onion, thyme, and garlic in olive oil for 4 minutes over high heat.
  3. Add the peppercorns, red wine vinegar, and salt and cook for 2 minutes.
  4. Add the beef and pour over the beef stock. You may need to add a little more water or less stock depending on the size of the beef and size of the pressure cooker. You want the beef to be only just covered.
  5. Bring the stock up to a simmer and fix the pressure cookers lid tightly to the base. Continue cooking on high heat until your pressure cooker begins to release steam, then drop the heat to low and leave to cook for 2 hours – or 1 hour per 1kg/2.2lb.
  6. After 2 hours, turn off the heat and leave for 20 minutes to release the pressure slowly. Carefully open the pressure valve on the lid to release any excess pressure, and take off the cover.
  7. Gently remove the corned beef. If you have a large piece, we recommend using a set of tongs to grip the meat from the top and a wooden spoon or lifter under the bottom to support the weight.
  8. Slice up your corned beef and enjoy. We discard the cooking liquid and vegetables as the pot’s contents are very salty. It can be strained and used to flavor soups if you desire.

Low Carb Mustard Cream Sauce

  1. Mix the butter and mustard in a small pan over low heat
  2. Add the cream and mix. Initially, the butter and the cream will stay separate but will come together as the heat rises.
  3. Be very careful not to boil the sauce, as it will not combine. As the cream reduces, the sauce will thicken. You want to reduce the cream by one-half.
  4. Add the chopped parsley, pepper, and salt, and drizzle over the corned beef to serve.
  5. We recommend serving it with our Keto Cauliflower Colcannon.

Slow-Cooked Corned Beef Brisket and Roasted Cabbage

Corned beef is exceptional when you brine it yourself, but you can spare yourself a lot of time by buying one that’s already brined.

Sadly, many pre-brined briskets have unwanted ingredients. But it’s a good thing that US Wellness Meats has a perfectly pre-brined corned beef brisket. 

It does have a tiny bit of xylitol in it, but it is so minuscule that it shouldn’t have any impact on anyone, and it’s made from birch wood and not gross corn. If you don’t want to do that you could always bring your own and prepare it without sugar.


Slow-Cooked Corned Beef Brisket

  • 2½ lb corned beef brisket
  • ½ medium onion
  • 1 carrot
  • 1 celery stalk
  • 1 cup chicken or beef stock

Roasted Cabbage

  • 1 head of green cabbage
  • 1 tablespoon avocado oil
  • salt and pepper to taste 

How to Make

Slow-Cooked Corned Beef Brisket

  1. Chop onion, carrot, and celery stalk coarsely and place in the bottom of a slow cooker.
  2. Pour chicken stock over onion, carrot, and celery, and place corned beef brisket on top of veggies in the slow cooker.
  3. Place the top on the slow cooker and cook on low for 6-8 hours. That’s it!

Roasted Cabbage

  1. Preheat the oven to 450 degrees.
  2. Slice head of cabbage into eight wedges and place on a rimmed baking sheet.
  3. Brush both sides with avocado oil and sprinkle salt and fresh cracked pepper to taste on both sides.
  4. Place cabbage wedges into the oven for 25-30 minutes, flipping halfway through until you get nice crispy brown edges.

Note: Serve each dish with some slices of corned beef brisket, a cabbage wedge, and some of the vegetables from the slow cooker on the side. You can also choose to spoon the juices from the slow cooker over the sliced brisket because it’s incredibly divine.

Leek and Cauliflower Soup with Coconut Cream

Did you know that 100 grams of cauliflower only has two net grams of carbohydrates? Compared that to the same amount of white potatoes that have 15 net grams!

So, while potatoes are Paleo-approved, it’s still best to avoid them if you are watching your weight. The same thing goes if you have blood sugar problems or an autoimmune condition.

Moreover, cauliflower is one of those enchanting foods. Like coconuts, they are super versatile and can be in a ton of creative ideas to replace other foods.

For example, you can create creamy mashed cauliflower instead of mashed potatoes. Food processed cauliflower florets produce excellent “rice.” Roasted cauliflower can be used as a fun popcorn option. And you can even use cauliflower to create flatbread!


  • 1 large leek (approx 10 oz)
  • 1/2 cauliflower (approx 10 oz)
  • 1/2 cup coconut cream, warmed + 2 additional Tablespoons (30 ml) for drizzling
  • 3 cups chicken or bone broth
  • Salt to taste 

How to Make

  1. Cut the cauliflower and leek into small pieces.
  2. Place the cauliflower and leek into a large pot with the chicken or bone broth (or use a pressure cooker).
  3. Cover the pot and simmer for 1 hour or until tender.
  4. Use an immersion blender to puree the vegetables to create a smooth soup.
  5. Add in the coconut cream and salt to taste and mix well.

Note: If you don’t have an immersion blender, you can take the vegetables out, let cool briefly, puree in a regular blender, and then put back into the pot.

Cabbage Ground Beef Stir Fry

Cabbage is excellent for digestion, so for paleo and keto dieters, this aligns with increased meat consumption.

Tomatoes are a part of this recipe, so there is a moderate watch out for people who have trouble with nightshades.

Nightshades, as may or may not be aware, can cause digestive difficulties for some people. If that’s you, then beware. Otherwise, enjoy this recipe fully as part of your diet plans.


  • 3 Garlic Cloves (roughly chopped)
  • 1 pound lean ground beef
  • 3 tbsp vegetable oil
  • 1/4 cup yellow onions (finely chopped)
  • 2 jalapenos (de-seeded and finely chopped)
  • 1 medium yellow or red bell pepper (diced)
  • 1 12 oz can diced fire-roasted tomatoes
  • 1 medium-sized cabbage (finely shredded)
  • 1 cup of water
  • 1 cup cilantro (roughly chopped)
  • 2 tbsp black pepper
  • 2 tbsp kosher salt
  • 2 tbsp smoked sweet paprika 

How to Make

  1. Let the ground beef reach room temperature.
  2. Crush the garlic and mix well into the ground beef and half of the salt, pepper, and paprika. For best results, let sit for an hour.
  3. Heat oil in a large, heavy skillet, add the onions, jalapenos, bell pepper, and salt. Cook over medium heat for 1-2 minutes.
  4. Add the tomatoes and continue cooking until most of the juice has been absorbed for about 3-5 minutes.
  5. Stir the meat into the pan and cook over medium-high heat, occasionally stirring for 5-7 minutes.
  6. Add the cabbage, water, and half the cilantro and continue cooking over medium heat.
  7. Season with salt, pepper, and paprika to the desired level of seasoning and season from time to time as the dish cooks for about 15 minutes. The dish should be moist but not juicy.
  8. Serve with remaining cilantro.

Low Carb Lamb Stew

This soothing low carb lamb stew is made in the Instant Pot or slow cooker. Serve it with cauliflower rice!

A meat stew cooked in the slow cooker is one of those recipes that you think will be low carb but can be deceptively high.

This is usually due to the addition of starchy root vegetables such as potatoes and carrots. Not every vegetable stands up to low and slow cooking, though, so you’re required to choose your alternatives wisely.


  • 1 lb boneless lamb stewing meat
  • 8 oz turnips, peeled and chopped
  • 8 oz mushrooms, sliced or quartered
  • 14 oz can of beef broth
  • 1 tsp onion powder
  • 1 tsp garlic paste
  • salt and pepper
  • pinch xanthan gum, optional
  • chopped fresh flat-leaf parsley to garnish

How to Make

  1. Add the lamb, prepared turnip, and sliced or quartered mushrooms to an Instant Pot or slow cooker bowl.
  2. Next, add beef broth, onion powder, garlic paste, salt, and pepper. Stir well.
  3. Cook on high heat for 3 hours, or low heat for 6 hours (slow cooker setting if using the Instant Pot). Check for seasoning again and add more if needed.
  4. Use a slotted spoon to transfer the lamb and vegetables to a serving dish, then spoon over some of the sauce.
  5. Garnish with chopped fresh flat-leaf parsley.

Note: If you wish for a slightly thicker liquid, whisk in a pinch of xanthan gum after you have removed the lamb and veggies. 

Leftover Corned Beef Casserole with Cabbage

This keto-friendly baked corned beef and cabbage casserole recipe is an excellent way to use up your leftovers. Moreover, this recipe fuses all the delicious flavors of St. Patrick’s Day into one super simple dish.


  • 1 head cauliflower
  • ½ cup butter
  • 1 cup low carb milk I used coconut milk in a carton
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon of sea salt
  • ¼ teaspoon ground pepper
  • ½ head cabbage cooked and chopped
  • 1 pound leftover corned beef cut into pieces and warmed
  • 4 green onions 

How to Make

  1. Cut cauliflower into florets and steam or boil until softened.
  2. Place cauliflower into a food processor with butter and pulse until mashed.
  3. Add milk, garlic powder, onion powder, salt, and pepper to cauliflower and puree until smooth.
  4. Transfer to a 9×13-inch baking pan. Fold in corned beef and cabbage.
  5. Cover with foil and bake at 325°F for about 20 minutes or until heated throughout.
  6. Sprinkle with sliced green onion tops to serve.

Keto Matcha Fudge Fat Bombs

These Keto Matcha Fudge Fat Bombs are an excellent way to stoke ketosis! The ingredients of green tea matcha, MCT powder, coconut oil, and butter are a perfect “Fat burning” combination.

Keto matcha fudge fat bombs have a sharp white chocolate and vanilla flavor that pairs perfectly with green tea.


  • 3.5 ounces cocoa butter
  • 1/2 cup coconut butter
  • 1/2 cup sugar-free maple syrup
  • 1/3 cup heavy cream
  • 3 tablespoons coconut oil
  • 2 scoops matcha MCT powder
  • 2 teaspoons vanilla essence 

How to Make

  1. Place all the ingredients in a small saucepan and place over low heat.
  2. Heat until the cocoa butter has melted. Stir to combine all ingredients.
  3. Pour the mixture into an 8×8 inch square cake pan, lined with parchment paper.
  4. Set in the fridge for 3 hours, or until firm.
  5. Cut into 24 pieces and serve.

Irish Soda Bread

Make it at least once a year, always around St. Patrick’s Day, and fall in love with how it slathers its crumbliness in good Irish butter like KerryGold.

It’s got a lovely crumb and had a certain mild sweetness. This year, however, your low-carb dreams of yummy soda bread slices for St. Paddy’s Day will be dashed. And don’t forget to remember the miracle of almond flour.


  • 1 1/4 cups almond flour
  • 2 Tbsp coconut flour
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1/8 tsp kosher salt
  • 1/2 Tbsp sweetener
  • 1 oz raisins or currants
  • 1/2 Tbsp apple cider vinegar
  • 2 large eggs, whisked
  • 2 Tbsp sour cream, heavy cream, or half and half 

How to Make

  1. Preheat the oven to 350F. Grease an 8-inch cast-iron skillet or pan and set aside.
  2. In a medium bowl, add the dry ingredients and raisins and mix well, mixing in any clumps.
  3. Add the rest of the ingredients and mix well.
  4. Form an oval loaf on the skillet or pan and score the top in an X with a knife. Sprinkle with additional sweetener if you like.
  5. Bake for 25-28 minutes or until golden brown, and a cake tester or toothpick comes out clean.
  6. Allow cooling for a few minutes in the pan before removing to a wire rack to cool completely.
  7. Once fully cooled, slice with a serrated knife and serve with good Irish butter.

Final Thoughts

In celebration of St. Patrick’s day, people will mark this special day with traditional Irish meals or add lots of green to their dinner table.

Making Irish meals Keto-friendly allows you to celebrate St. Patrick’s Day without falling off the wagon. Hopefully, you’ve found these listed above recipes helpful and enticing.


Pilates: Everything You Need to Know + Exercises

The first time you practice any new fitness class can be a little intimidating. But for some reason, Pilates has an air of “stay away from this if you don’t understand what you’re doing.”

Perhaps it’s the straps and springs. Maybe it’s the exercise styles that you’ve never heard of before.

Pilates offers plenty of perks to your body, no matter your fitness background. You’ll enhance your posture, concentrate on bodily alignment, and receive one heck of a core workout.

Whether you’re using a machine or on the mat, you can achieve the same benefits.

A 2016 study discovered that eight weeks of Pilates classes could help develop abdominal endurance, flexibility, and balance. Plus, Pilates is booming in popularity, with franchises such as Club Pilates popping up around the country.

Here’s everything a Pilates newbie needs to know and understand to enjoy your first class.

What is Pilates?

Pilates is a low-impact exercise that strengthens muscles while developing postural arrangement and versatility.

Its movements tend to target the core, although the exercises operate in other sections of your body as well. You can perform Pilates with or without equipment (more on that below).

Regardless, anticipate the moves to include slow, definite movements and breath control. Hence, a typical Pilates workout is 45 minutes to an hour-long.

Mat Classes vs. Reformer Classes

There are two ways to conduct Pilates.

One is using a mat, which is a tad thicker than your regular yoga mat. This is to support pressure points.

Another is a machine called a reformer. It is a sliding platform packed with a stationary foot bar, springs, and pulleys to give you resistance.

Know which one you’re going into before you proceed to your workout. Regardless, both promote control rather than cranking out endless reps or muscle fatigue.

In Pilates, your muscles are working to rise against gravity. If you’re using a reformer, it builds resistance using springs or bands. The goal is to reinforce and isolate the right muscles.

Hence, it would be best to take your time with the exercises, concentrate on the task at hand, and unite to your breath.

Several Pilates-inspired workouts, like SLT, Brooklyn Bodyburn, and Studio MDR, aren’t “classic” but provide the same benefits. These studios employ a next-level reformer called a Megaformer, which is more significant than a regular reformer.

Regardless of what class you prefer, make sure to let your instructor identify you’re a beginner. This way, they’ll be ready to keep an eye on you during the class and provide modifications or form adjustments.

Pilates vs. Yoga

While the styles are different, Pilates and yoga help improve strength, balance, flexibility, posture, and good breathing routine.

Both are also linked with physical and mental health. However, yoga places more importance on relaxation and uses meditation.

Pilates can be done on both apparatus and mats, whereas classic yoga does not need any equipment.

Pilates exercises are performed in a flow of movement without the static postures compared with yoga.

Pilates Equipment You Should Know

Many Pilates mat sessions don’t require any tools other than, yes, a mat, which is usually provided. But other classes can use modified tools in addition to the reformer.

The usual pieces of equipment are the following:

  • Wunda, a low chair with padding and springs
  • Cadillac which looks a little like a bed with canopy support
  • Spine corrector
  • High chair
  • Magic Circle, a ring you frequently use between your legs to produce resistance

You’ll be Sore the Next Day

While you may not be grinding high-intensity exercises like squat jumps or lifting heavy dumbbells, the regular bodyweight routines that Pilates classes offer can be pretty powerful.

Take the signature Pilates Hundred, for instance. A core-focused movement that requires less than two inches of continuous training will make your abs burn. 

An expert instructor should provide you modifications. That way, you can execute each movement with good form (another reason to include yourself as a beginner before class starts).

Devoting your entire focus to even the least movements means that you’ll work the muscles that every exercise aims for. And that indicates you can be dealing with muscle soreness after your workout. 

Don’t worry: While next-day soreness may be at a new level after your first week, your body will get more adapted to the movements with time. Being sore the next day indicates you’re testing your muscles in new ways or working muscle groups that don’t usually get much attention.

Pilates Works for Several Muscle Groups

What’s cool about Pilates is that it’s limited to distinct body parts.

Sure, Pilates flows to concentrate on your core and trunk, but that doesn’t just involve your abs. Keep in mind that the core covers the entire trunk. This includes your abdominals, the hips, the inner and outer thighs, and the back.

So, expect a workout that trains your whole body.

What You Need to Know About Pilates Beginner Classes

There are an organized set of Pilates moves that are common in beginner classes, Herbert says. They incorporate:

  • The Hundred (a breathing exercise that also targets core strength and endurance)
  • The roll-up (a slow, careful movement that stretches the spine and the back of the body and strengthens the abdominals)
  • Leg circles (which extend the hips and core stabilizers)
  • Rolling like a ball (which strokes the spine and opens up the back)
  • Series of 5 (a group of moves that extend the abdominals and back muscles)

Wear Form-Fitting Clothes and Socks

You may fancy wearing loose-fitting workout wear. But you’ll need something body-hugging for Pilates.

Use capris or leggings with a tank top or fitted long-sleeved shirt. As for footwear, you can either be barefoot or wear socks for your session.

Most studios have their own recommended rules. Find it on the studio’s website, or ask the front desk when you check-in for your session.

If you’re going to go for socks, get yourself a pair with rubber detailing on the soles, so you don’t slide on the mat or machine.

A barefoot or socks-only approach will also help you navigate in and out of the straps on a regular reformer with comfort.

Every Studio has Different Lingo

Every workout from barre to CrossFit has its collection of language, Pilates included.

For Pilates, know that your “powerhouse” applies to the center of your body, where all your power comes from to move.

“Peel through your spine” indicates slow movement from vertebra to vertebra. Don’t worry, you’ll get used to it with time.

In the meantime, look to regulars who catch on to the instructions instantly.

The best approach to do this? Put yourself in the center of the room. Whether it’s on a reformer or a mat, setting yourself in the center provides you an optimal view of all the activity.

Pilates Should be Part of a Well-rounded Fitness Plan

Even if a studio allows unlimited classes for the first week, don’t plan on jumping into a class every day. Your body requires a day or two to recover from fatiguing resistance exercises such as Pilates.

Pilates stretches, strengthens, and adjusts your body simultaneously. Thus, you can use it to complement your fitness plan.

Doing so will help you lift heavier weights, run faster, swim with better form, or even produce that elusive arm stability in yoga.

Can Pilates Help Me Lose Weight?

Pilates is grouped as a muscle-strengthening exercise, which can help you keep a healthy weight. Classes can range in intensity: they can be gentle or active and offer a solid workout.

If you want to drop weight, you’re advised to link Pilates with a healthy diet and aerobic exercises, such as swimming, walking, and cycling.

Is it Good for People With Pre-existing Conditions?

You can do your Pilates routine depending on what suits you. So it can be a magnificent addition to your aerobic exercise, even if you have health problems like heart disease, high blood pressure, and cholesterol. Just remember to check with your doctor first.

If you have diabetes, you may require to make some modifications to your treatment plan. That’s because supplementing muscle mass helps your body produce better use of glucose.

Your doctor can tell you what modifications you need to make. Inform your instructor that you have diabetes, especially if you have any complications like diabetic retinopathy. That’s because you may need to avoid specific Pilates moves.

If you have arthritis, a strength-training program such as Pilates is an essential part of your exercise plan. Study shows that a combination of aerobic exercise and strength training can help restraint symptoms, keep balance, retain joint flexibility, and help you get to and keep excellent body weight.

If you have possessed a fresh back or knee injury, put off Pilates until your doctor clears you. Pilates reinforces the thigh muscles (quadriceps), and this may help stop arthritis and knee injuries. It may also help prevent greater damage if you have arthritis.

Inquire your doctor if Pilates would be a great choice if you have chronic low back pain. It will help strengthen your weak core muscles that may be uniting to your pain. For the best outcomes, seek out a Pilates instructor who has at least several years of practice working with people with low back pain.

If you are pregnant, check first with your doctor. They will probably let you proceed in Pilates if you are already doing it, as long as your pregnancy is progressing. There may be some adjustments needed as your belly grows.

For example, after your first trimester, you shouldn’t exercise while lying flat on your back because this lessens your baby’s blood flow. There are also special Pilates programs for pregnant women that you can attempt.

Pilates Exercises to Work Your Core

To help you obtain the core-strengthening perks of Pilates, we’ve rounded up some of the method’s most useful moves.

They’re all traditional mat Pilates exercises. So all Pilates lovers will appreciate them, and people new to it can quickly learn them.

Another plus: None of these moves need equipment so that you can do them pretty much everywhere.

Choosing a few of the moves to perform as a warm-up before an intensive workout. Then, combine the rest of the exercises throughout your workout to keep targeting and engaging your core.

You can also select a few you like and do them a couple of times to produce a standalone core routine.

If you’re fresh to these exercises, try executing a move for 30 seconds, working your way up to a minute.


  • Lie face up and bring both knees in toward your chest.
  • Place your hands on the back of your head, keeping your elbows wide. Curl your head up.
  • Bring your left shoulder toward your right knee as you extend your left leg. Then bring your right shoulder toward your left knee as you extend your right leg.
  • Continue alternating sides.

One Hundred

  • Lie face up.
  • Lift both legs toward the ceiling and lower them halfway so that they’re at an angle.
  • Curl your head up, reaching your arms long alongside your body, palms down.
  • Pump your arms up and down as you inhale for five counts and exhale for five counts.
  • Repeat this breathing pattern ten times while holding the position.

Leg Circle

  • Lie face up with your arms by your sides, palms down.
  • Bend your left knee and place your left foot flat on the floor. Extend your right leg up so that it’s perpendicular to the floor.
  • Circle your right leg out to the side, down toward the ground, and return to your starting position. Make the circle as big as you can while still keeping your lower back on the floor.
  • Reverse the circle.
  • Complete all reps, one on a leg, and then repeat on the other.

Single-Leg Stretch

  • Lie face up.
  • Bring both knees in toward your chest, place your hands on your shins, and curl your head up off the floor.
  • Extend one leg out at a time, alternating sides.
  • Keep your lower back on the floor and your core engaged throughout.


  • Lie face up. Bend your knees over your hips and lift your feet off the mat.
  • Extend your legs as you reach your arms toward your feet and lift your head and shoulders off the mat. Try to create a V shape with your torso and legs.
  • Hold for five breaths, and then roll onto your back, bend your knees again.

Scissor Kick

  • Lie face up.
  • Extend your right leg up so that it’s perpendicular to the floor. Bring your hands behind your right leg, pulling it in toward your face, and curl your head up. Lift your left leg off the floor a few inches.
  • Switch legs, pull your left leg toward you and let your right leg hover above the floor.
  • Continue switching your legs.

Double Leg Stretch

  • Lie face up and bring both knees in toward your chest. Curl your head up and place your hands on your knees.
  • Extend both legs out in front of you as you reach both of your arms overhead. Try to get your legs as straight as you can while still keeping your lower back on the floor.
  • Circle your arms out and around back to your knees as you pull your knees back in toward your chest.

Plank Leg Lift

  • Start in a high plank with your hands directly under your shoulders.
  • Alternate lifting one leg off the floor as high as you can but not past shoulder height.
  • Keep your core, butt, and quads engaged to avoid rocking your hips.


  • Lie face up with your arms extended out to your sides. Bend your knees over your hips and lift your feet off the mat.
  • Let both knees fall to the right; keeping your lower back on the floor.
  • Return to the starting position, and then repeat on the other side.

Hip Dip

  • Start in a side plank with your right hand directly underneath your right shoulder and your left foot stacked on top of the right.
  • Dip your hips down toward the ground, and then lift them back up.
  • Repeat ten times before switching to the left side.

Slow Motion Mountain Climber

  • Start in a high plank with your hands directly under your shoulders.
  • Bring one knee in toward your chest at a time.
  • Keep your core, butt, and quads engaged to avoid rocking your hips.

Plank Rock

  • Start in a high plank with your hands directly under your shoulders.
  • Rock your whole body forward a couple of inches toward your hands and then back toward your heels.
  • Keep your core, butt, and quads engaged the entire time.

The Roll-Up

  • Use your abdominals to roll up and down with control. 
  • Do not rely on momentum or letting your legs lift off the mat. 
  • Pilates is about power, and this is where you build that control.

Rolling Like a Ball

  • Stay on your curve for the whole exercise. 
  • Initiate the rollback with the abs and not by falling back or using momentum.


  • Keep your hips anchored and level as you twist to the side. 
  • Use opposition when reaching forward so that you also reach back at the same time.

Final Thoughts

Pilates can be taught in a studio with an apparatus or an open space with mats and small tools. Both mat and apparatus pilates can be practiced privately or in small groups, with most classes lasting 60 minutes.

Ideally, apparatus classes should be taught on a 1-to-1 basis, while the mat work must have 12 participants at most. This is to guarantee that personal attention can be provided.

Group apparatus classes are standard, but a level of experience in using the apparatus is desirable before joining a group class.

When choosing a Pilates teacher, you should consider their experience, quality of training, character, and rapport. Veteran teachers will generally have experienced a minimum of 450 teacher training hours for many months or years.

 If you’ve wanted to join any Pilates sessions, but something has been holding you back, now’s your chance to sign up for your first one.

Keto Facts Keto Nutrition Keto Reviews

Can Ketogenic Diet Relieve Depression?

There is no denying that the Keto diet is known to help with weight loss. But did you know that it is also believed to help alleviate depression?

The Keto diet is a low-carb, high-fat, and moderate-protein diet. This diet is commonly recommended among people who suffer from seizures and epilepsy.

Such, diet allows you to reach a state of Ketosis, wherein the body burns fat as body fuel instead of carbohydrates. This explains why the Keto diet has become popular among those who want to lose weight fast.

But because the diet can influence the brain and nervous system, it is also believed to affect someone’s mood.

This article reviews whether the Keto diet may alleviate or worsen depression. Read on to know what the science says and how you can leverage the Keto diet if you’re feeling down. 

Depression and Keto: What Science Says?

The Keto diet has been around for a long time. It was first introduced in the 1920s to help people with epilepsy.

Researchers discovered that higher levels of blood Ketones cause fewer epileptic seizures in patients. Thus, the Keto can reshape and change the chemistry of the brain.

Since depression and the brain are connected, researchers have examined the possibility of using Keto as a treatment for depression. And the outcomes are promising.

In one research, rats put on a Keto diet ran around more than a control group. The latter shows low physical activity, which is used as a marker of depression). Thus, the researchers concluded that rats on the Keto diet are less likely to show “behavioral despair,” akin to rats dosed with antidepressants.

In another research, 8-week-old mice exposed to the Keto diet in the womb but who ate a regular diet once born were less likely to be depressed or anxious. They are also more physically active than those who were fed a usual diet in utero and postnatally.

The brain volume of mice on Keto also differed from that of the mice fed a regular diet. The decisions suggest that the Keto diet can adjust the brain’s size, at least before birth.

Other research also shows that Keto affects brain structure. In one report, Keto raised the thickness of blood vessels in the brain. In another study, it was revealed that Ketones protect brain cells from injury.

How Keto May Affect Mood and Relieve Depression

The Keto diet exerts some positive impacts on the brain and nervous system. It seems to have beneficial effects for epilepsy and migraine, other seizure strikes, and Alzheimer’s dementia.

What’s more, some scientific proof supports using the Keto diet to help treat mood disorders. This includes depression, as the diet may positively influence your brain and nervous system in many ways.

Below are some of how a Ketogenic diet may lessen depression. However, note that much of the supporting study has been conducted in animals, and more human studies are required.

Stabilizes Energy Levels

If you’re used to eating oatmeal for breakfast and a sandwich for lunch, then you’re probably accustomed to energy highs and lows.

High-carb foods create rapid spikes in blood sugar and just as rapid declines. Energy crashes alter your mood and make you feel anxious and depressed (it’s described as being “hangry” for a reason).

When your blood sugar starts to fall, your brain panics, thinking it won’t get more fuel to operate. This stress response can create depression or anxiety.

One research found that diabetic patients with fluctuating blood sugar levels exhibited higher rates of depression than patients with more constant blood sugar levels.

Ketones provide a critical source of energy for your brain since they’re metabolized quicker than glucose. Ketones give a longer-lasting, more stable source of energy.

And since your body knows it can also move into your fat stores for fuel, your brain doesn’t panic, thinking you’re running out of food.

Lowers Inflammation

When you turn to Keto, you’re turning your back on inflammatory, treated foods. This includes bread, cereal, and pasta that can harm the gut. 

Instead, you’re loading your plate with decent sources of protein, nourishing fats, and fresh vegetables. And this food can restore gut health and lower inflammation.

In one research, middle-aged people who ate a whole-food diet were less likely to be diagnosed with depression than those who don’t.

Consuming anti-inflammatory food is going to have a direct impact on your mood. Research reveals a connection between inflammation and depression:

  • Depressed people have immense levels of proinflammatory cytokines. These are molecules that the body discharges in response to inflammation.
  • People with cancer or autoimmune diseases show more excellent rates of depression. While it’s true that being sick can cause one to feel depressed, scientists think that the likely culprit is inflammation.

Keto Promotes Neurogenesis

The Keto diet can improve your rate of neurogenesis (how frequently you make new brain cells).

Why is this necessary for mood?

A profound rate of neurogenesis is linked to mood difficulties, including depression. A higher percentage, on the other hand, increases your emotional resilience. 

Diet is a crucial player in managing your rate of neurogenesis. Some foods reduce it down, while others speed it up.

A high-sugar diet (i.e., as a contrast to Keto) decreases your neurogenesis rate by spiking the insulin levels in your blood. Too much insulin diminishes all your organs, including your brain.

In one study, rats who ate a diet high in sugar and oxidized (damaged) fats exhibited diminished cognitive function after just two months. The section of the brain that was most involved was the hippocampus, where neurogenesis takes place.

Fat Feeds Your Brain

All that healthy fat that you intake on Keto feeds your brain, keeping your moods steady. Your brain is made up of approximately 60 percent fat, and it requires plenty of good fats to keep it running. 

Numerous researches confirm that omega-3 fatty acids can help overcome depression. You can find omega-3 in wild fish, grass-fed beef, and fish oils.

In one study, two varieties of omega-3 fatty acids called EPA and DHA helped serotonin’s secretion. It is a neurotransmitter (a chemical messenger) that helps improve your mood. Low serotonin levels are connected to depression.

May Increase GABA

Gamma-aminobutyric acid (GABA) is another neurotransmitter that plays a vital role in managing stress, anxiety, and mood.

Low GABA levels have been connected to clinical depression.

Animal studies have discovered that following a Ketogenic diet may improve circulating levels of GABA. However, more research is required.

May Improve Mitochondrial Function

Mitochondria are cellular components that create the energy cells need to operate. Like producing small amounts of energy for the cell to function correctly, mitochondrial dysfunction has been involved in depression.

People with depression have lesser adenosine triphosphate levels (ATP). It is an energy-giving compound in the brain.

However, Ketogenic diets may make it easier to provide ATP in people with mitochondrial dysfunction.

May Decrease Oxidative Stress

Oxidative stress pertains to cellular damage induced by free radicals. These are volatile compounds you’re exposed to in your everyday life, and they can harm cells if they build up in your body.

Oxidative stress is linked to numerous diseases and health conditions. Greater levels of this stress have also been seen in people with depression.

However, following a Ketogenic diet may increase oxidative stress markers, develop your antioxidant status, and help reverse some of the damage caused by free radicals. This can lead to enhanced depressive symptoms.

May Regulate Insulin Function

Insulin, a hormone that helps regulate your blood sugar levels, may also play a role in depression and mood.

Some people, particularly those who follow a carb-laden diet, can develop insulin resistance. This occurs when the body doesn’t react to insulin as well as it should.

Insulin resistance is connected to weight gain, type 2 diabetes, heart disease, and depression.

However, following a Ketogenic diet, which restricts sugar and starch, can help you keep your blood sugar levels stable. This may also develop your insulin sensitivity.

How Keto may Cause Depression

On the other hand, the Keto diet may produce depressive symptoms or exacerbate depression in some people.

Keto can be hard to adjust to, and some general early symptoms of your body turning into Ketosis — identified as the “Keto flu” — can be challenging to control. Keto flu can include headaches, sleep disturbances, cramping, and fatigue.

However, signs occasionally manage if fluid and electrolyte intake is increased.

Although dealing with these symptoms may make you feel depressed.

You’re Not Eating Enough Nutrient-Dense Foods

It’s possible to catch Keto and still be living off junk food. It’s identified as “dirty Keto.” You follow the same analysis of fats, proteins, and carbs as regular Keto, but without being strict about counting your macros.

This means you can have a bunless bacon cheeseburger and zero-net carb soda for lunch.

Eating foods less in vitamins, minerals, and enzymes won’t do your mood any favors. Your body relies on nutrient-dense foods, especially high-quality protein and healthy fats. Doing so enables the body to produce neurotransmitters like serotonin and dopamine, which help support mood. 

If you don’t eat sufficient of these foods, your brain cells can’t interact with each other as effectively and may transfer the wrong signals. The outcome? Your performance sanctions, and you may feel anxious and depressed.

Inflammatory foods can also tilt the balance of good and bad bacteria in your gut. 

Your gut and brain are constantly interacting with one another (it’s known as the gut-brain axis). And studies show that a gut imbalance can lead to depression and a host of other diseases and conditions.

You Have Low Levels of Electrolytes

When you first start Keto, your kidneys begin to urinate more water as your body switches from burning glucose to Ketones for energy.

This flush of water estimates the climactic weight loss people often experience when they first go on a diet. However, the downside is that your body wastes valuable electrolytes like magnesium, potassium, and salt.

Low levels of electrolytes have been connected to depression. It’s relatively simple to hack your electrolyte levels. Make sure you’re taking 2 to 2 ½ teaspoons of salt a day (Himalayan pink salt is best), and think of supplementing it with potassium (200-800 g a day) and magnesium.

Depression and Keto: A Sense of Isolation

Any diet that limits certain food groups can probably leave you feeling socially isolated, leading to depression.

When you meet your friends at an Italian restaurant and saw them all ordering pizza, you may feel left out. This sense of isolation can influence your mood.

Keto can have an impact on your socialization. And we all know how spending time with friends and family is crucial to our mental health.

5 Things to Do When Feeling Depressed Following the Keto Diet

It’s crucial to remember that there’s a difference between “feeling depressed” and having a depressive disorder.

It’s natural to feel sad sometimes, but if it’s affecting your capability to live your life normally, you should seek professional help.

If you feel that the diet itself makes you feel depressed because it’s excessively limiting, has unpleasant side effects, or is adding to social isolation, you should discontinue it.

Keto is not the only successful weight loss diet, and you can still lose weight by following other less-restrictive diets. But if you’re using the diet to control your blood sugar or epilepsy, you should discuss it with your healthcare provider for further guidance.

If you want to continue the diet, here are some approaches you can consider:

Get Support

Here’s the number one thing to consider about mental health: It’s not a field you want to navigate alone.

If you’ve begun feeling depressed while following a low-carb diet, it’s crucial to reach out for support. It can be from any of your trusted family members or a close friend, or a therapist.

A lot can trigger depression, and talking to someone can assist you in sifting through possible causes and drawing up a game plan.

Eat Low-toxin, Anti-inflammatory Foods

You want to concentrate on high-quality proteins, healthy fats, and lots of vegetables to boost your mood.

Perform Cyclically Ketosis

Cyclical Ketosis (aka carb cycling) requires carbo-loading one day of the week. The other six days, you stick with the regular low-carb Keto diet plan.

Supplementing healthy carbs like sweet potatoes and white rice once a week carries lots of perks, including improved mood. It’s easier to follow Keto when you can systematically satisfy your carb cravings and enjoy the occasional meal out.

Certain carbs, notably resistant starch, feed your good bacteria, and a balanced gut equals a balanced mood. 

Reap Mood-Boosting Supplements

Consider using mood-boosting supplements like zinc, glutathione, and l-tyrosine. An exceptionally potent supplement called 5-HTP (5-hydroxytryptophan) improves the production of serotonin in the brain. This can help balance your mood and enhance sleep.

Wait Out the Keto Flu

If you’ve only newly transitioned to the Keto diet, your symptoms may be tied to the Keto flu. Setting out the first few days and making sure to drink plenty of fluids and supplement electrolytes will make the shift easier.

Final Thoughts

Keto is a recommended diet for weight loss and blood sugar management, but it was intended to treat epilepsy. It can also have other powerful impacts on the brain and may influence mood disorders.

There is an increase in evidence suggesting that the Keto may help with depression in specific ways. However, the limiting nature of the diet may leave some people feeling depressed.

If you’re diagnosed with depression, you should seek help from a qualified mental healthcare provider. The same thing goes when you’re considering following the Keto to help alleviate depression.

Exercise Fat Loss Weight Loss

Weight Loss Workout Plan That You can Do at Home

If you’re aiming to lose weight, a weight loss workout plan can be precious. Getting regular exercise can help you reach your goals in a healthy, sustainable way.

But there is more to it than that. You have to consider many things, like the workout you do and how often you do it.

Moreover, weight loss is not for everyone. People who suffer from an eating disorder or recovering from illness need to consult a doctor first. It would also help to seek the advice of professionals like nutritionists and a personal trainer.

For one, you need someone who can guide you with your weight loss journey. Second, you need people who can motivate you. That’s because weight loss doesn’t happen overnight.

That’s said, we’re here to bring some of the guesswork out of the equation.

Skip to section.

Weight Loss Requires Strategy

We won’t discuss working out for weight loss without talking about a crucial element: Your eating habit.

To produce a calorie shortage that leads to weight loss, you have to consume fewer calories than you’re burning. You also need to be mindful about what you’re eating, making sure to eat quality calories and watch serving sizes.

And when it gets to working out, it would be best to create a program you can grow with.

Benefits of Working Out at Home

Those under the idea that the only means you can get a good workout are by running to the gym, you are mistaken.

That being said, since you are reading this, you presumably see merit in working out at home. It’s also likely that you have no option but to work out at home.

In any circumstance, if you are trying to figure out how to workout from home in the most efficient way, we have you covered. Do not worry; you will get in great shape if you follow this guide.

Whether you aim to lose fat or gain muscle, or both, we are going to show you everything you need to know about working out at home so you can accomplish that. 

But first, let’s review the benefits of working out at home:

1. Time-Saving and Convenient

There is no alternative more convenient than working out at home. You have 24/7 admittance to getting a workout in. Moreover, you won’t have to spend time and energy packing your stuff and getting yourself to the gym and back.

One of the most incredible things about the convenience of working out at home is you will stay constant. There will be no reason for you to “skip the gym” because you “don’t have time.”

Besides, you can apply that to do another workout with the time you save going back and forth to the gym.

Perform a cardio-based workout in the morning and a functional resistance training workout in the evening. Commit 30 minutes to each activity for a total of an hour each day.

The big understanding gym-goers don’t do this is that it needs a lot of time to go to the gym twice a day. That time to drive to the gym and back home is your extra workout!

All in all, you won’t get quicker results than by doing two effective workouts a day, with a day or two off every week to rest.

2. Free From Distraction

Although sometimes a good conversation at the gym can be fun, it frequently affects your workout. Without distractions, you can keep yourself zoned into your training. This is how you get an efficient workout in.

The purpose is to get in shape, so reducing distractions is advantageous.

What’s more, many times, people want to attempt new exercises and push themselves in different ways. But with people “watching” at the gym, insecurities emerge.

You will not have to think about this at home. You can test yourself with new ideas and not worry about someone seeing you fail. As much as we’d all like to say we are confident with ourselves, I bet every one of us can relate to feeling insecure about doing something at the gym before.

If you don’t fancy getting stares, home workouts are for you.

3. Cost-Efficient

If you perform bodyweight-only training, home workouts will cost you zero. That being said, most of us prefer to mix in some weights or other training devices.

So, you have a few choices for this. Kettlebells, steel maces, resistance bands, and dumbbells are affordable. They also do not take too much space. They are all you require unless you are trying to become a strongman or Arnold.

Even with the above tools’ costs, you will get that back with just a few months of gym fees, depending on what gym. 

Nevertheless, these tools can serve you forever, so regardless, it will be significant savings. It’s just a matter of time.

Want squat racks, barbells, benches, etc.? Even these significant investments will eventually be made up for with the cost of gym memberships. And, as with the other tools, they will last for a very long time.

4. Health and Safety

At the modern time of writing this, germs are top of everyone’s mind with the Coronavirus (COVID-19) closing down the world, gyms included.

However, this is something that we should consider for the future.

If you are concerned about bacteria, viruses, and good old “germs,” working out at home is your safest choice. The only germs you will be dealing with at home are solely yours and your family’s.

Here’s the breakdown of what you should be doing:

  • Strength training three days a week, one hour per session
  • High-intensity interval training one day a week, 20 minutes per session
  • Steady-state cardio one day a week, 35 to 45 minutes per session
  • Two days of active recovery

Every workout should start with at least five to 10 minutes of warming up. Rosante likes to begin with foam rolling, which supports mobility. Then transfer into a dynamic warm-up to get the blood flow moving.

After your workout, make sure you take time to cool down to ease your nervous system. After a couple of minutes, stretch out your major muscle groups as flexibility is developed when muscles are warm. And make sure to stretch each muscle for at least three breaths.

5 Warm-Up Stretches That Will Maximize Your Workout

1. Leg Cradle to Side Lunge

Stand on your left leg and raise your right leg off the ground opening your right knee to the right. Grasp below your right knee with your right hand and over your right shoe with your left hand.

Elevate your right leg toward your chest, parallel to the ground. Release your right leg and step it out to the right, reducing it into a side lunge on your right leg before recovering to standing tall. Do five repetitions on each side, alternating sides with each repetition.

Why it works: This stretch develops mobility and flexibility of your hips, ankles, thighs, and knees. This comes in handy throughout lower body exercises like squats, where you need your hips and ankles to be loosened up to get the full range of motion.

2. Back Lunge to Groiner

Start standing and step your right foot back into a backward lunge.

Bend both knees to drop your butt toward the ground while keeping your spine long. Put both hands on the floor inside your left foot and straighten your right leg behind you.

Lower your left elbow and gently push it against the instep of your left leg. Pause, then recover to standing. Do fives reps on each side, alternating sides with every rep.

Why it works: You’ll develop mobility in your knees, hips, ankles, and lower back and improve flexibility in your groin and hip flexors. This dynamic stretch comes in particularly handy if you’re making any lunges with weights during your workout.

3. Quad Pull With Tilt

Begin with the standing position. With your right hand, grasp your right foot behind you just above your right shoe.

Standing on your left leg, start to lean forward slightly while pulling your right knee up in the air. Hold for five seconds, then free your foot and return to standing. Perform fives reps on each side, alternating sides with each rep.

Why it works: You’ll receive mobility benefits in your knees, hips, and ankles, as well as added flexibility in your quads and hamstrings. Plus, this stretch tests your balance, too.

4. Hip Bridge With Reach

Lie flat on your back with your legs bent, feet level on the floor, and arms at your sides. Push through your heels and elevate your hips.

Once you’re at the peak of your bridge, move your right hand across your body toward the left shoulder, trying to touch the ground with your hand.

Be sure to hold your hips still and stable throughout the movement. Then, turn your arm to your side and lower your hips to the ground. Perform fives reps on each side, alternating sides with each rep.

Why it works: This controls mobility in your knees, hips, shoulders, and upper back. It also helps improve flexibility in your lats, oblique muscles, and hip flexors. The bridge helps stimulate the glutes for lower-body exercises, and the reach enhances mobility.

5. Three-Point T-Spine

Begin on your hands and knees with your wrists under your shoulders and knees below your hips.

Put your right hand behind your head with your right elbow opening wide to the right. Next, take your right elbow down to point toward the ground while keeping the rest of your body still.

Now stretch it back up through the starting position and beyond, turning your upper body to the right as you try to get your right elbow to face the ceiling. Perform this five times, then switch sides.

Why it works: Your movement in your elbows, shoulders, and upper back should develop with this stretch, and so should the flexibility of your chest.

At-Home Workout Plans for Fat Loss

Now, to lose fat, we require to take a different strategy. We are going to adhere to full body workouts with moderate rest time.

The exercises will involve dynamic compound movements. This will keep your heart rate up, enabling you to burn more calories. 

We will employ circuit training, ascending and descending ladders, block training, and supersets for the resistance exercises. We won’t be bothering too much about progressive loading in the same way as developing muscle.

For fat loss, we just want to aim to consume a lot of calories in the workout. So that implies as we progress through a workout plan, we want to keep reducing rest time and developing intensity.

We can also raise the reps and volume of the workout if things begin to get too comfortable. All in all, what we want is to sweat bullets each exercise.

HIIT workouts will be quick, 15-20 minutes, and cardio will be about 30-40 mins at a maintainable speed. Our aim for cardio is to burn fat and develop cardiovascular health, increasing our resistance training capacity.

The following workout plans can be supported for as little as four weeks and as long as eight weeks. Stick to the program and eat a decent high protein diet, and the results will follow.

Bodyweight-only Home Workout Plan #1 (Fat Loss):

4-8 weeks

Day 1: HIIT (15 mins) 

Day 2: Resistance Training (A & B exercises are supersets)


  • Aim for high reps. Ideally, each superset should have you working 60-120 seconds.
  • Keep rest time to a minimum.

Day 3: Cardio (30-40 mins)

Day 4: Resistance Training


  • Do as many reps as you can each block. Rest only when you have to. An excellent way to attack this is in sets (i.e., five chin-ups, quick rest, five chin-ups, brief rest, and so on until the 6 mins is up).
  • Take 2-3 mins rest between blocks.

Day 5: HIIT (15 mins) 

Day 6: Resistance Training 

Circuit 1:

Circuit 2:

Circuit 3:


  • Aim for high reps on each exercise
  • Complete the three exercises in each circuit without resting, rest for a minute and move to the next circuit. Once you finish circuit 3, go back to circuit 1 and repeat. Do each course three times. 

Day 7: Active Recovery

Body Weight-Only Workout Plan #2 (Fat Loss):

4-8 weeks

Day 1: Resistance Training



  • High rep count
  • Rest ratio 1 to 1 each set.
  • Complete each exercise for all three sets, then move to the next exercise.



  • Do circuit 3 times
  • Use a challenging rep count; don’t go easy on yourself!

Ascending or Descending Ladder:

NOTE: Top exercise goes down one rep each set, and the bottom goes up 1 set each set. Continue until Burpees are at one rep and Squats are at ten reps

Day 2: HIIT (15 mins)

Day 3: Cardio (30-40 mins)

Day 4: Resistance Training

Circuit x 4 rounds:

Day 4: HIIT (15 mins)

Day 5: Cardio (30-40 mins) 

Day 6: Resistance Training

Descending Ladder:


  • Minimal rest
  • Try to complete workout as quickly as possible

Another Option

DETAIL:  Finish as quickly as possible

Day 7: Active Recovery

At-Home Workout Plans With Body Weight, Kettlebells, Steel Maces, and Bands

The following two workout plan alternatives take the same ideas from the above. However, it incorporates the use of resistance bands, steel maces, and kettlebells. 

In these workouts, you’ll find the most reliable fat burning exercises for each training tool. They are dynamic, ballistic, multiplanar compound moves. Your heart will be pumping fast through these workouts, and your body will be dropping fat. 

Home Workout Plan #1: (Fat Loss)

6 weeks

Kettlebells, Steel Maces, Resistance Bands, Bodyweight

Day 1: Resistance Training

Circuit 1:

Circuit 2:

Circuit 3:


  • Aim for high reps on each exercise
  • Complete the three exercises in each circuit without resting, rest for 1 min and move to the next circuit. Once you finish circuit 3, go back to circuit 1 and repeat. Do each circuit three times. 

Day 2: HIIT (15 mins)

Day 3: Cardio (30-40 mins)

Day 4: Resistance Training 


  • Do as many reps as you can each block. Only rest when you have to. An excellent way to attack this is in sets (i.e., five pull-ups, quick rest, five pull-ups, brief rest, and so on until the 6 mins is up)
  • Take 2 mins rest between blocks

Day 5: HIIT (15 mins)

Day 6: Cardio (30-40 mins) 

Day 7: Active Recovery

Home Workout Plan #2 (Fat Loss):

6 weeks

Kettlebells, Steel Maces, Resistance Bands, Bodyweight

Day 1: Resistance Training 



  • High rep count
  • Rest ratio 1 to 1 each set.
  • Complete the exercise for all three sets, then move to the next exercise. 

Circuit – 3 Rounds:

NOTE: Use a challenging rep count; don’t go easy on yourself! 

Ascending/Descending Ladder:

NOTE: Top exercise goes down one rep each set, and the bottom goes up 1 set each set. Continue until Burpees are at one rep and Squats are at ten reps 

Day 2: HIIT (15 mins)

Day 3: Cardio (30-40 mins) 

Day 4: Resistance Training

Circuit x 5 rounds:


  • High reps, relative to your strength
  • 1-2 min rest between rounds 

Every Minute On The Minute for 5 mins: Steel Mace Joust x 20 (fast thrusts)


10 Turkish Get Ups (each side and finish as quick as you can)

Day 4: HIIT (15 mins)

Day 5: Cardio (30-40 mins)

Day 6: Resistance Training 

Day 7: Active Recovery

Active Recovery

One day out of your week will be an active recovery day. This is when your body has an opportunity to rest up and rebuild muscle fibers that you’ve been tearing during your workouts.

You would want to lay off those strenuous workouts in favor of just some gentle movement. Keywords: gentle movement. An active recovery day isn’t a free pass to rest on the couch and do nothing.

Movement helps enhance blood flow, pushing more oxygen-rich blood to your muscles to speed recovery. Faster recovery could reach more immediate results.

4 Cool-Down Stretches For After Your Workout

1. Figure 4 Stretch: Hold for 30 seconds on each side

Figure 4 opens up the hips and loosening the glutes.

  • Begin lying on your back with knees bent, feet flat on the floor. Raise your left leg and cross your left ankle over the right knee.
  • Touch hands around the right leg to meet under the thigh. Bring the right thigh toward you while keeping your torso pressed against the floor.
  • Utilize your left elbow to gently press your left knee away from you as you draw your right thigh in closer.
  • Hold for 30 seconds, increasing the stretch with every exhale, then switch sides.

2. Reclining Twist: Hold for 10 seconds on each side, repeat 3-5 times

This stretch is excellent for releasing the lower back.

  • Lie on your back and bring your left leg into your chest and keep your right leg straight.
  • Exhale and turn the bent knee across the center of the body. Then press the opposite hand onto the bent knee and extend the other arm.
  • Continue for 10 seconds on each side, repeating three to five times.

3. Cat/Cow Stretch: Continue for 30 seconds

This stretch helps in breathing and slows down the heart rate. Inhale in the cow pose when your back is arched and while looking upwards, then exhale as you draw your chin to your chest and round your spine.

  • Start on your hands and knees. Straighten your shoulders over wrists and your hips over knees.
  • Take a slow inhale, and on the exhale, arch your spine and lower your head towards the floor (this is the “cat” pose).
  • Inhale and raise your head, chest, and tailbone towards the ceiling as you bend your back for “cow.”
  • Move through this order for 30 seconds.

4. Child’s Pose: Hold for 30 seconds to one minute.

This stretch is grounding because it joins you to the floor at your shins, knees, ankles, feet, chest, and head. Try to extend your spine by extending through the crown of your head and your tailbone. Then, let everything fall into place.

  • Sit back on heels with your knees out widely separated.
  • Bend forward at hips and lower your chest between your thighs with your forehead leaning on the ground.
  • Stretch your arms long and place your palms on the ground.
  • Stay for 30 seconds to 1 minute.

Consistency is Key

However you choose to structure your workout, make sure you stay consistent with the routine.

Don’t change it up too frequently. Adhering to a routine allows you to progress, and more importantly, track your journey. You will get far better outcomes if you stick to a plan.

The old saying “you need to keep shifting things up to keep your body guessing” is just plain incorrect. If you do that, you can’t develop in any one area.

The only time you need to switch things up is when you reach a plateau. And the only way you should be shifting things up until then is by progressively overloading.

Here are some tips for building a routine and sticking to it:

  • Stick to basic movements. They are all you need to become fit and grow.
  • Simpler the routine, the better the outcomes. Don’t over complicate things. Just add the most functional, compound movements, and stick to them. They are tried and true over intricate and new.
  • Don’t “shift things up.” Instead, double the difficulty by adding more reps, time under tension, or weight load. Don’t just jump into kill-yourself-mode. Increase toughness and intensity slowly but certainly. If you jump right into 5 or 10 miles your first run, you probably won’t go repeatedly running for a while as you will think, “that was horrific.”
  • Minimum of 4 weeks for your routine, and a maximum of 12 weeks. Then you can shift to a new routine.

As long as you’re moving around a bit, you’re good to go. If there’s something you love to do, don’t hesitate to do so. It doesn’t matter if you’d want to walk or run for 30 minutes. What’s important is that you move and enjoy your life while reaching for your goal.

Keto Facts

Simple and Easy Keto Recipes

While it is imperative to eat healthy and delicious food, busy people do not have the time to cook. Luckily, there are now simple keto no-cooking meals that are ideal for those who lack time to cook.

Below we’ve collected delicious keto recipes for lunch and dinner that you can cook or prepare in 20 minutes or less:

Italian Keto Plate

Authentic Food on a plate. Prosciutto. Mozzarella. Tomatoes and olives. Because a keto dinner doesn’t have to be hard.


  • 7 oz. (1¾ cups) fresh mozzarella cheese
  • Fresh mozzarella ball in brine.
  • 7 oz. prosciutto, sliced
  • 2 (8 oz.) tomatoes
  • 1⁄3 cup olive oil
  • 10 green olives
  • salt and pepper


Put tomatoes, prosciutto, cheese, and olives on a plate. Serve with olive oil and season with salt and pepper to taste.

PRO TIP: Swap out the prosciutto for another fatty Italian deli meat. Soppressata, coppa, or speck come to mind. What’s your favorite?

Antipasto Salad

This filling antipasto salad is stuffed with traditional Italian cold cuts and covered with crumbled chili and basil. It’s low carb, packed with flavor, and needs zero cooking.


  • 10 oz. Romaine lettuce, chopped into pieces
  • 2 tbsp fresh parsley, chopped
  • 5 oz. (1¼ cups) fresh mozzarella cheese, sliced into small pieces
  • 3 oz. Parma ham, “prosciutto”, thinly sliced
  • 3 oz. salami, thinly sliced
  • 5 oz. canned artichokes in water drained and quartered
  • 3 oz. canned roasted red peppers, drained
  • 1 oz. (4 tbsp) sun-dried tomatoes in oil strained and chopped
  • 1 oz. (31⁄3 tbsp) olives, whole and pitted, or sliced
  • 1⁄3 cup fresh basil
  • 1 red chili pepper, finely chopped
  • ½ tbsp sea salt
  • 4 tbsp olive oil


  1. Chop or tear the lettuce into smaller pieces. Distribute it on plates or a large platter.
  2. Add the parsley.
  3. Layer the antipasto ingredients on top.
  4. In a mortar or small bowl, add basil, finely chopped chili, and salt. Crush with a wooden spoon, or use the mortar and pestle. Sprinkle over salad and drizzle with olive oil.

PRO TIP: To keep the lettuce crisp, make sure to add the dressing at the time of serving, not beforehand.

This salad is based on classic Italian cold cuts, but you can always personalize it to your liking. For example, you can replace ham and salami with tuna or mackerel in tomato sauce.

You can also add chicken leftovers, marinated shrimp, or crab meat. For some extra protein, add some boiled eggs.

Low-carb Sashimi Salad with Sriracha Mayo

Delicate sashimi-grade raw salmon gets a touch of zesty mayo sauce and a side salad of green crispy veggies and creamy avocado. It’s the ideal low-carb, keto lunch with loads of protein and healthy fat — and an excellent taste.



  • 2 tbsp tamari soy sauce
  • 2 tsp sesame oil
  • 1 lime, juiced
  • 1 tbsp light olive oil
  • 1 tbsp ground ginger
  • 1 tbsp sesame seeds, roasted
  • ½ red chili pepper, thinly sliced
  • 1½ lbs raw sashimi-grade salmon, boneless fillets 0.15″ (4 mm) slices
  • salt (optional)


  • 2 (1 oz.) scallions sliced
  • 1 (11 oz.) cucumber, thinly sliced
  • 1 carrot, thinly sliced
  • 1 (7 oz.) avocado, thinly sliced
  • ¼ cup fresh cilantro, finely chopped
  • 2 tbsp rice vinegar
  • 2 tbsp tamari soy sauce

Sriracha mayo

  • ½ tbsp sriracha sauce
  • ½ cup mayonnaise
  • 1 garlic clove, pressed

Garnish (optional)

  • 2 tbsp fresh cilantro
  • 1 lime, sliced
  • ½ red chili pepper
  • 2 tsp sesame seeds, toasted


  1. Put all the ingredients for the salmon marinade in a bowl and stir. Add the salmon and mix, so everything gets covered.
  2. Prepare the salad and mix it with the rice vinegar, soy sauce, and cilantro. Let it marinate for at least 10 minutes. Divide it evenly on plates.
  3. Mix all the ingredients for the sriracha mayo in a bowl.
  4. Add the marinated salmon to the plates and drizzle with the sriracha mayo. Garnish with extra cilantro, red chili, and lime. Serve right away.

PRO TIP: Sashimi or sushi-grade salmon is a deep-freezing of the fresh fish at a specific temperature and time. Typically it is a week at -4°F (-20°C) or 15 hours at -31°F (-35°C). It is found most often in the freezers of Japanese food stores or at high-quality fish shops.

Keto Salmon-filled Avocados

Avocado + smoked salmon = no cooking.

This creamy recipe is a sumptuous breakfast, quick lunch, or light dinner. You can also serve it as a bright appetizer at your following dinner party.

So simple, so tasty, so keto.


  • 2 (14 oz.) avocados
  • 6 oz. smoked salmon
  • ¾ cup crème fraîche or sour cream
  • Sour cream in this recipe, we use sour cream, which includes 19% fat.
  • or mayonnaise
  • salt and pepper
  • 2 tbsp lemon juice (optional)


  1. Cut avocados in half and remove the pit.
  2. Place a dollop of crème Fraiche or mayonnaise in the avocado’s hollow and add smoked salmon on top.
  3. Season to taste with salt and a squeeze of lemon juice for extra flavor (and keep the avocado from turning brown).

PRO TIP: This keto plate can be served with any other fatty fish type—boiled, fried, or smoked. It tastes even better with a little fresh dill!

Keto Salami and Brie Cheese Plate

Authentic food on a plate. Salami. Brie cheese. Lettuce, avocado, and macadamia nuts. Because a keto dinner doesn’t require to be complicated.


  • 7 oz. Brie cheese
  • 4 oz. salami
  • 2 oz. (1½ cups) lettuce
  • 1 (7 oz.) avocado
  • 2½ oz. macadamia nuts
  • ¼ cup olive oil


Put cheese, salami, lettuce, avocado, and nuts on a plate. Drizzle oil over the salad and serve.

PRO TIP: If you don’t have salami, any fatty deli meat will do. Pepperoni, soppressata, coppa, or speck are all delicious substitutes, so experiment and find your favorite!

Seafood Salad with Avocado

A fresh and tasty seafood salad with shrimp and salmon are excellent sources of protein. When avocado, mayonnaise, and sour cream are added, the blend of healthy fats makes this an ideal keto meal.

If you’re dairy-free, eliminate the sour cream and add a bit more mayo.


Salad dressing

  • 2 tbsp lime juice
  • ½ cup mayonnaise
  • 1⁄3 cup sour cream
  • 1 garlic clove, minced
  • 1 tsp salt
  • ¼ cup (1½ oz.) red onions, finely minced
  • ¼ tsp white pepper

Seafood salad

  • 1 lb cooked shrimp, chopped
  • 1 lb cooked salmon, boneless fillets, bite-sized pieces
  • 2½ oz. (61⁄3 tbsp) tomatoes, chopped (optional)
  • 1½ oz. cucumber, deseeded, finely chopped
  • 1 (7 oz.) avocado, chopped
  • 2 tbsp fresh basil, roughly sliced 


  1. In a mixing bowl, combine lime juice, mayonnaise, sour cream, garlic, salt, pepper, and onion. Set aside.
  2. In a larger bowl, toss together salmon, shrimp, avocado, cucumber, and tomato.
  3. Pour mayonnaise dressing over the seafood and vegetables and toss gently to combine.
  4. Let chill 20-30 minutes before serving.

PRO TIP: You can also use drained, canned salmon and precooked shrimp to make this recipe more quickly.

Keto Oven-baked Brie Cheese

Pure. Creamy. Warming. Keto. Experience the exquisite flavor of warm Brie, matched with a rich blend of fresh herbs and toasted nuts.

Your following cocktail party just got easier! Brie works excellently as a dessert course, too.


  • 9 oz. Brie cheese or Camembert cheese
  • 1 garlic clove, minced
  • 1 tbsp fresh rosemary, coarsely chopped
  • 2 oz. pecans or walnuts, coarsely chopped
  • 1 tbsp olive oil
  • salt and pepper


  1. Preheat the oven to 400°F (200°C).
  2. Place the cheese on a sheet pan lined with parchment paper or in a small nonstick baking dish.
  3. In a small bowl, mix the garlic, herb, and nuts with olive oil. Add salt and pepper to taste.
  4. Place the nut mixture on the cheese and bake for 10 minutes or until the cheese is warm and soft and nuts are toasted. Serve warm or lukewarm.

PRO TIP: If you’re feeding a crowd, use a larger wheel of Brie. Just double or triple the topping ingredients and plan for more baking time.

Serve with keto seeded crackers or thinly sliced pears or apples if you can tolerate fruit or alone with a fork.

Mix up the herbs! You can also use fresh parsley or thyme to get new exciting flavor combos.

Cured Salmon with Scrambled Eggs and Chives

Breakfast superstars glow in this light, easy meal. The seasoned scrambled eggs with a side of apple-cured salmon is a tasty, nutritious breakfast made simple!

Get out your whisk and participate ASAP!


  • 2 eggs
  • 2 tbsp butter
  • ¼ cup heavy whipping cream
  • 1 tbsp fresh chives, chopped
  • 2 oz. cured salmon
  • salt and pepper


  1. Whisk the eggs thoroughly. Melt the butter in a pan, and then stir in the eggs. Add the cream and heat carefully while stirring.
  2. Let the mixture simmer over low heat for a few minutes while constantly stirring to make the eggs creamy.
  3. Season with chopped chives, salt, and freshly ground pepper. Serve with a few slices of cured salmon.

PRO TIP: Give our apple-cured salmon recipe a try. It uses the sweetness of apples instead of a lot of sugar. Just keep in mind that the salmon needs two days in the fridge to cure.

Keto Deviled Eggs

These fantastic keto bites are filled with flavor and redefine elegance in a little package. Serve these for every party or holiday, and be prepared for the rave reviews!


  • 4 eggs
  • 1 tsp tabasco
  • ¼ cup mayonnaise
  • 1 pinch herbal salt
  • 8 (1 oz.) cooked and peeled shrimp or strips of smoked salmon
  • fresh dill


  1. Start by boiling the eggs by placing them in a pot and covering them with water. Place the pot over medium heat and bring to a light boil.
  2. Boil for 8-10 minutes to make sure the eggs are hard boiled.
  3. Remove the eggs from the pot and place them in an ice bath for a few minutes before peeling.
  4. Split the eggs in half and scoop out the yolks.
  5. Place the egg whites on a plate.
  6. Mash the yolks with a fork and add tabasco, herbal salt, and homemade mayonnaise.
  7. Add the mixture, using two spoons, to the egg whites and top with a shrimp on each or a piece of smoked salmon.
  8. Decorate with dill.

PRO TIP: You could also add capers for a bit of an extra bit of salty and vinegary goodness.

Goat Cheese Salad with Balsamico Butter

This luxurious and filling vegetarian salad has gratinated goat cheese. It is also topped with toasted pumpkin seeds and balsamico butter. This recipe is so easy that it almost prepares itself!


  • 10 oz. goat cheese
  • ¼ cup (1¼ oz.) pumpkin seeds
  • 2 oz. butter
  • 1 tbsp balsamic vinegar
  • 3 oz. (2¾ cups) baby spinach


  1. Preheat the oven to 400°F (200°C).
  2. Put slices of goat cheese in a greased baking dish and bake in the oven for 10 minutes.
  3. While the goat cheese is in the oven, toast pumpkin seeds in a dry frying pan over a relatively high temperature until they get some color and start to pop.
  4. Lower the heat, add butter and let simmer until it turns a golden brown color and a pleasant nutty scent. Add balsamic vinegar and let boil for a few more minutes. Turn off the heat.
  5. Spread out baby spinach on a plate. Place the cheese on top and add the balsamico butter.

PRO TIP: This dish can easily be customized to be served as an appetizer. Buy a smaller version of the goat cheese that you cut into slices and gratinate the same way just for a shorter time. They are ready when they get some color on the top.

Keto Pork Chops with Blue-cheese Sauce

Salty and rich, this blue cheese sauce dresses up the ordinary pork chop. Fire up your stovetop and let the party begin!


  • 5 oz. blue cheese
  • ¾ cup heavy whipping cream
  • 4 (21⁄3 lbs) pork chops
  • salt and pepper
  • 7 oz. fresh green beans
  • 2 tbsp butter, for frying


  1. Start by crumbling the cheese into a small pot over medium heat. Adjust heat as necessary to let it melt gently. Be careful not to let it burn.
  2. When the cheese has melted, add the cream and increase the heat a little. Let simmer for a few minutes.
  3. Season the chops with salt and pepper. Fry in a skillet on medium-high heat for 2-3 minutes before flipping. Cook until internal temperature is 145°-160°F (63°-71°C).
  4. Set aside and cover with foil for 2-3 minutes.
  5. Pour the pan juices into the cheese sauce. Stir and, if needed, heat it again. As blue cheese is often somewhat salty, taste the sauce before adding any additional salt.
  6. Trim and rinse the green beans. Fry them in butter for a few minutes on medium heat. Season with salt and pepper.

PRO TIP: Mix things up a little bit! Any kind of meat, either bone-in or boneless, is exquisite with this incredibly versatile meal.

Try filet or chops. Try beef, pork, or lamb. Even humble poultry like chicken or turkey gets kicked up a notch with this sauce.

Just remember how much flavor the skin or fat of these meats brings to a dish—so definitely leave them on if you can!

Keto Cheddar Cheese and Bacon Balls

These cheese and bacon balls aren’t just fantastic, but they’re ketotastic! They’re packed with smoky bacon and sharp cheddar cheese.

Can you imagine the look on your guests’ faces when you put these on the holiday meal? Oh, yes. You want these.


  • 5 oz. bacon
  • 1 tbsp butter
  • 5 oz. cream cheese
  • 5 oz. (1¼ cups) cheddar cheese
  • 2 oz. butter, at room temperature
  • ½ tsp pepper (optional)
  • ½ tsp chili flakes (optional)


  1. Fry the bacon in butter until golden brown. Remove from the pan, and let cool completely on paper towels.
  2. Crumble or chop the bacon into small pieces and place in a medium-sized bowl.
  3. In a bigger bowl, mix the grease leftover from frying the bacon with all the remaining ingredients by hand or with an electric hand mixer.
  4. Place the big bowl in the fridge for 15 minutes to set.
  5. Make 24 walnut-sized balls using two spoons. Roll them in the crumbled bacon and serve.

PRO TIP: You can use any kind of grated flavorful cheese you prefer. If you don’t eat bacon, you can roll the cheese balls in chopped herbs, grated parmesan cheese, or chopped nuts. Let your imagination run wild!

Keto Chicken BLT Salad

Bacon, lettuce, and tomato. A classic blend — but why stop there? Make it keto by attaching lettuce, some tender pieces of chicken, and a touch of creamy aioli. Now we’re talking!


Garlic mayonnaise

  • ¾ cup mayonnaise
  • ½ tbsp garlic powder


  • 8 oz. bacon
  • 1 oz. butter
  • 1 lb boneless chicken thighs
  • salt and pepper
  • 10 oz. Romaine lettuce
  • 4 oz. cherry tomatoes, in halves


  1. Mix mayonnaise and garlic powder in a small bowl and set aside.
  2. Fry the bacon slices in butter until crispy. Remove and keep warm. Save the grease in the pan.
  3. Season the chicken with salt and pepper, and then cut each thigh into thirds. Fry in the same skillet as the bacon until golden brown and thoroughly cooked.
  4. Rinse and chop the lettuce; be sure to use a clean cutting board and knife (different from the one used when handling the raw chicken).
  5. Place the lettuce on a plate and top with chicken, bacon, tomatoes, and garlic mayo.

PRO TIP: For a shortcut, sub in shredded rotisserie chicken. Then the bacon fat can be used to make a yummy bacon vinaigrette for the salad. Just add a little vinegar and salt and pepper!

After decades of being declined by health circles, fat has made its way off the forbidden foods list. And nowhere is its significance of redemption more likely than the ultra-popular ketogenic diet. Who would’ve thought that fat bombs like full-cream dairy, whole eggs, and snacks could help with weight loss?

Keto Nutrition

Is Quinoa The World’s Healthiest Food?

These days, it appears that Quinoa (pronounced KEEN-wah) is growing in popularity. Wherever we turn, there are quinoa salads, Quinoa fried rice, and now even quinoa protein shakes.

Produced in South America thousands of years ago, Quinoa is called “the mother grain” by the Inca. Today, it is deemed a “superfood,” especially after the United Nations proclaimed 2013 as the “International Year of Quinoa.”

But when and why did Quinoa become so big? What is it that makes this low-carb rice alternative so invaluable in the world of nutrition?

Quinoa has since kept buzz as one of the most famous health-food trends. But now, you might be wondering what it is.

We’re here to explain.

What is Quinoa?

According to the Whole Grains Council, Quinoa is a gluten-free, whole-grain carbohydrate. It is also considered as a whole protein since it holds all nine essential amino acids.

Most of this data is well known. But when it gets to whether Quinoa is whole grain or not, many people get bewildered. So, let’s clear this up.

Technically, the Quinoa we all know and enjoy is a seed from the Chenopodium quinoa plant. So no, it is not a grain. Whole grains (or cereal grains), like oats and barley, are described as seeds obtained from grasses — not plants.

But the way we eat Quinoa does match a whole grain. Because of this, the nutrition world views it as a whole grain. This explains why it is labeled as “pseudo-cereal.” That’s because it is prepared and consumed as a whole grain but are botanical outliers from grasses.


Quinoa has an abundant, incredible, and long history in the cuisines of South America.

It grew in the arid and semi-arid regions of the Andes Mountains. Developed as early as 5000 B.C., Quinoa has become a staple of the “Andean” cuisine.

In relation to this, Peru, Bolivia, and Ecuador are the top Quinoa producing countries globally. Altogether, they produce 250,000 metric tons every year.

Within the U.S., the San Luis Valley in the Colorado Rockies has seen Quinoa’s successful large-scale production since the 1980s. Since then, U.S. industrial production of Quinoa has grown to incorporate acreage in Southern and Northern California, Oregon, Washington, and Idaho. Still, Quinoa imported from South America presently accounts for most of the Quinoa that is loved within the U.S.

Nutritional Facts

Overall, Quinoa has a wonderful nutrition base.

Compared with other refined grains, whole grains like Quinoa are rated as better sources of fiber, protein, B vitamins, and iron. Nonetheless, Quinoa is famous for its protein level.

Protein builds up 15 percent of the grain, as stated by the Grains & Legumes Nutrition Council. This makes Quinoa a high-protein, low-fat grain alternative. It’s also naturally gluten-free, high in fiber, and gives many vital vitamins and minerals, including vitamin B and magnesium.

Because it is so nutrient-rich, Quinoa is an excellent choice for people on a gluten-free diet. According to U.S. Department of Agriculture (USDA), a cup of cooked Quinoa amounts to:

  • 222 calories
  • 39 grams (g) of carbs
  • 8g of protein
  • 6g of fat
  • 5g of fiber
  • 1g of sugar

Different Types of Quinoa

Surprisingly, there are over 120 different varieties of Quinoa. Though the grain itself is available in various colors, the most popular quinoa colors found across American grocers are white, red, and black.

Interestingly enough, all three of these quinoa varieties cook and taste differently.

While white Quinoa has a fuzzy post-cook texture, red and black Quinoa retain more of their shape and color after cooking. Red Quinoa also has a heartier flavor and chewier texture than the muted, bitter taste of white Quinoa. Meanwhile, black Quinoa tastes slightly crunchy and sweeter than the two.

After its popularity spike in 2014, Quinoa was primarily sold in its original seed form. But since then, many other modifications of the product have also started to rise.

You can now get Quinoa flour for alternative baking, while Quinoa flakes are available in almost every supermarket. There’s also quinoa chips, quinoa pasta, and quinoa chocolate.

How to Select and Store

Quinoa is generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may buy in the bulk section, make sure that the bins bearing the Quinoa are covered. It would also help that the store has a good product turnover to secure its maximal freshness.

Whether buying Quinoa in bulk or a packaged container, ensure that there’s no sign of moisture. When choosing the amount to purchase, remember that Quinoa typically increases in size during the cooking process.

You are very likely to get Quinoa in your local supermarket. Otherwise, you can check the Natural Food section in a nearby grocery.

White Quinoa is the most typical type you will find in most stores, although red and black Quinoa is becoming more widely accessible. We have even seen tri-color mixtures of Quinoa being marketed in both prepackaged form and bulk bins.

Store quinoa in an airtight container. It will keep for a longer time, about three to six months, if stored in the refrigerator or freezer.

Tips for Preparing and Cooking

If you are trying to cook Quinoa and want to sweeten it, you can rinse the seeds lightly and do it again to remove some of the components that make it bitter. A fine-meshed colander makes the process simple to carry out. So much so that you will find colanders being advertised as “quinoa strainers.”

Incorporated among these elements are phytonutrients called saponins. It plays an essential role in protecting the quinoa plant, but which have also been proved to provide us with potential health benefits. 

For this reason, thorough rinsing of Quinoa is something of a judgment call. If you find the taste of unrinsed Quinoa unacceptable, it makes good sense to rinse it before making a delightful quinoa dish. 

If you don’t mind or even favor the taste of unrinsed Quinoa, you can very gently rinse or even forego the rinsing process. That said, some pre packaged quinoa has been pre-rinsed during production. Thus, seeds of some quinoa classes (especially white varieties) can be moderately sweet in their natural form.

The Healthiest Way of Cooking Quinoa

To cook the Quinoa, add one part of the grain to two parts liquid in a saucepan. After the mixture is taken to a boil, lessen the heat to simmer and cover.

One cup of Quinoa cooked in this process usually takes 15 minutes to prepare.

Once done, you will notice that the grains have become transparent, and the white germ has partially separated itself. Thus, it appears like a white-spiraled tail.

If you want the Quinoa to have a nuttier taste, you can dry roast it before cooking. To do that, put it in a skillet over medium-low heat and stir continually for five minutes.

There were recent studies on whether boiling or steaming Quinoa cooks the B vitamin folate. Fortunately, it is retained regardless of the cooking method.

Quinoa flour is another form of Quinoa that is becoming more broadly accessible in supermarkets. While it is possible to produce baked goods and pasta out of 100% quinoa flour, you can achieve a lighter texture by mixing quinoa flour with other flour types. If you are preparing baked products at home, you can experiment to learn the quinoa flour approach you like best.

Proven Health Benefits of Quinoa

Quinoa is one of the world’s most famous health foods.

Quinoa is gluten-free, high in protein, and one of the few plant foods that hold adequate amounts of all nine essential amino acids. It is also high in magnesium, fiber, iron, B vitamins, phosphorus, potassium, calcium, vitamin E, and various antioxidants.

Here are the health benefits of Quinoa:

Very Nutritious

Quinoa is a grain crop grown for its nutritious seeds, and it’s pronounced as KEEN-wah.

It technically isn’t a cereal grain but a pseudo-cereal.

In other words, it is a seed, which is cooked and eaten similarly to a grain.

Quinoa was an essential crop for the Inca Empire. They attributed to it as the “mother of all grains” and believed it to be divine.

It has been consumed for thousands of years in South America and only recently became a food trend, even reaching superfood standing.

These days, you can get quinoa and quinoa products worldwide, particularly in health food stores and restaurants that emphasize natural foods.

There are three main varieties: white, red, and black.

Quinoa is non-GMO, gluten-free, and commonly grown organically. Even though technically not a cereal grain, it still scores as a whole-grain food.

NASA scientists have been looking at it as a fitting crop to be grown in outer space. This is due to its high nutrient content, the comfort of use, and simplicity of producing it.

Contains Quercetin and Kaempferol

The health impacts of real foods go past the vitamins and minerals with which you may be familiar.

There are thousands of track nutrients, some of which are remarkably healthy.

This incorporates plant antioxidants called flavonoids, which were proven to provide various health benefits.

Two flavonoids that have been primarily well studied are quercetin and kaempferol, both found in high amounts in Quinoa. The quercetin content of Quinoa is even higher than normal high-quercetin foods like cranberries.

These significant molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer, and antidepressant outcomes in animal studies.

By adding Quinoa to your diet, you will significantly improve your total intake of these (and other) essential nutrients.

Very High in Fiber

Another main advantage of Quinoa is its high fiber content.

One analysis that looked at four varieties of Quinoa found a scale of 10–16 grams of fiber per every 100 grams.

This equals 17–27 grams per cup, which is essential — more than twice as high as most grains. Boiled Quinoa holds much less fiber, gram for gram, because it absorbs so much water.

Unfortunately, most of the fiber is insoluble, which doesn’t seem to have the same health benefits as soluble fiber.

That being said, the soluble fiber content in Quinoa is still quite adequate, with about 2.5 grams per cup or 1.5 grams per 100 grams.

Various studies show that soluble fiber can help reduce blood sugar levels and cholesterol. It also encourages satiety, which can aid in weight loss.


According to a 2013 study, about one-third of people in the U.S. are trying to reduce or avoid gluten.

A gluten-free diet can be healthy, as long as it’s based on directly gluten-free foods.

Problems occur when people eat gluten-free foods prepared with refined starches.

These foods are no better than their gluten-containing counterparts, as gluten-free junk food is still junk food.

Many researchers have been looking at Quinoa as a fitting ingredient in gluten-free diets. Researchers revealed that using Quinoa instead of typical gluten-free ingredients like refined tapioca, potato, corn, and rice flour can dramatically boost your diet’s nutrient and antioxidant value.

High in Protein and Essential Amino Acids

Protein consists of amino acids, nine of which are called essential, as your body cannot create them and take them through your diet.

If a food holds all nine essential amino acids, it’s referred to as a full protein.

The problem is that many plant foods are lacking in certain essential amino acids, such as lysine.

However, Quinoa is an exception because it holds adequate amounts of all the essential amino acids. For this reason, it’s a great source of protein. It has both more and better protein than most grains.

With 8 grams of quality protein per cup (185 grams), Quinoa is an excellent plant-based protein source for vegetarians and vegans.

Has a Low Glycemic Index

The glycemic index is a measure of how quickly foods raise your blood sugar levels.

Eating foods that are high on the glycemic index can stimulate hunger and contribute to obesity.

Such foods have also been linked to many common, chronic, Western diseases like type 2 diabetes and heart disease.

Quinoa has a glycemic index of 53, which is considered low.

However, it’s essential to keep in mind that it’s still relatively high in carbs. Therefore, it’s not a good choice if you’re following a low-carb diet.

High in Important Minerals

Many people don’t get enough of certain vital nutrients.

This is particularly true of some minerals, especially magnesium, potassium, zinc, and (for women) iron.

Quinoa is very high in all four minerals, particularly magnesium, with one cup (185 grams) providing about 30% of the RDA.

The problem is that it also contains a substance called phytic acid, which can bind these minerals and reduce their absorption. However, soaking or sprouting the Quinoa before cooking can reduce the phytic acid content and make these minerals more bioavailable.

Quinoa is also pretty high in oxalates, which reduce the absorption of calcium. This can cause problems for specific individuals with recurring kidney stones.

Metabolic Health Benefits

Given its high beneficial nutrient content, it makes sense that Quinoa could improve metabolic health.

To date, two studies, in humans and rats, examined the effects of Quinoa on metabolic health.

The human-based study found that using Quinoa instead of typical gluten-free bread and pasta significantly reduced blood sugar, insulin, and triglyceride levels.

Research in rats showed that adding Quinoa to a high fructose diet almost wholly inhibited its adverse effects. However, more research is needed to understand the impact of Quinoa on metabolic health.

Very High in Antioxidants

Quinoa is very high in antioxidants. These are substances that neutralize free radicals and are believed to help fight aging and many diseases.

In a study researching antioxidant levels in five bowls of cereal, three pseudo-cereals, and two legumes found that Quinoa had the highest antioxidant content of all.

Allowing the seeds to sprout seems to increase the antioxidant content even further.

May Help You Lose Weight

To lose weight, you need to take in fewer calories than you burn.

Specific food properties can promote weight loss, either by boosting metabolism or reducing appetite.

Interestingly, Quinoa has several such properties.

It’s high in protein, which can both increase metabolism and reduce appetite significantly.

The high amount of fiber may increase feelings of fullness, making you eat fewer calories overall.

Quinoa’s low glycemic index is another important feature, as choosing such foods has been linked to reduced calorie intake.

Although there is currently no study on Quinoa’s effects on body weight, it seems intuitive that it could be a useful part of a healthy weight loss diet.

Easy to Incorporate Into Your Diet

While not directly a health benefit, the fact that Quinoa is straightforward to incorporate into your diet is nonetheless essential.

It’s also tasty and goes well with many foods.

Depending on the type of Quinoa, it can be necessary to rinse it with water before cooking. This is to get rid of saponins found on the outer layer and have a bitter flavor.

However, some brands have already been rinsed, making this step unnecessary.

You can buy Quinoa in most health food stores and many supermarkets.

It can be ready to eat in as little as 15–20 minutes:

  • Put 2 cups (240 ml) of water in a pot, turn up the heat.
  • Add 1 cup (170 grams) of raw Quinoa, with a dash of salt.
  • Boil for 15–20 minutes.
  • Enjoy.

It should now have absorbed most of the water and gotten a fluffy look. If done right, it should have a mild, nutty flavor and a satisfying crunch.

You can easily find many healthy and diverse recipes for Quinoa online, including breakfast bowls, lunches, and dinners.

Can Eating Quinoa Help You Lose Weight?


Packed with protein and fiber, Quinoa can certainly promote feelings of fullness. It is a low-glycemic-index carbohydrate since it’s very rich in fiber and protein. This means you’ll feel fuller longer after consuming it, which may help you eat less over time.

But while Quinoa has plenty of nutritional benefits, it is hardly considered a low-calorie food source. So yes, in small quantities, Quinoa can help you lose weight, but that is contingent on your portion consumption.

Are There any Side Effects to Eating Quinoa?

Quinoa, as it seems, really is as healthy as we hear, primarily when you practice portion control. And it is also incredibly safe to eat consistently.

The only likely side effect is just some stomach irritation due to the saponin (the natural coating) on the outside of the grains.

Even so, this can be easily prevented before eating. To reduce the likelihood of irritation, you’ll want to make sure to rinse the Quinoa well before use.

Final Thoughts

Rich in fiber, minerals, antioxidants, and all nine essential amino acids, Quinoa is one of the most nutritious foods on the planet.

It may improve your blood sugar and cholesterol levels and even aid weight loss. What’s more, it’s naturally gluten-free, delicious, versatile, and incredibly easy to prepare.

So, if you want to transition to a healthier, consider adding Quinoa to your meal plan.


Calisthenics: Everything You Need to Know

Even if you’re uncertain what calisthenics is, you’ve seen it in action.

The ripped guy at your local gym who can lift his whole upper-body over a pull-up bar – that’s a muscle-up, and he’s practicing calisthenics. The guy you saw on YouTube who’s transformed himself into a human flag by holding his body parallel to the ground, he’s doing calisthenics too. And that guy you’ve seen doing dips in the park, yep, he’s doing calisthenics too.

Keep on reading if you want to dive deep and learn more about calisthenics.

What is Calisthenics

The word calisthenics comes from the Greek words “Kalos,” meaning beauty, and “Stenos,” which transposes as strength.

Originally, calisthenics as a method of improving health to ensure beauty and strength. It’s grown into a training process that shares a lot in common with gymnastics.

However, you can do calisthenic outdoors, which is also known as a “street workout.”

Most people perceive calisthenics by seeing someone doing an advanced variant of it. The man they saw was probably Hannibal Lanham (a.k.a. Hannibal for King).

His version of calisthenics, which he trained in parks around Queens, New York, brought the system to millions’ attention.

Calisthenics Versus Weights

The question isn’t whether calisthenics is more suitable or worse for you than any other training program. Instead, consider calisthenics as the basis for every other strength-gaining method, from bodybuilding to CrossFit.

That’s not to say that utilizing weights and joining bulk isn’t allowed in calisthenics. Weights can be used as long as your body is supporting natural movement patterns. You can do weighted calisthenics movements and see body development in size as a result.

What Research Says about Calisthenics

Science has also resolved that there are real benefits to doing calisthenics.

According to a 2017 study by the Sports and Exercise Science researchers are the University of Palermo, calisthenics is an “efficient training solution to develop posture, strength and body composition without the use of any major training tools.”

The research took 28 men and split them into two groups. One group trained calisthenics for eight weeks, while the other group remained with their regular workout routines.

After eight weeks, all participants had a body composition analysis, a postural evaluation, a handgrip test, and a press-up and pull-up test.

The researchers found that the men who practiced calisthenics had developed better posture and lowered their fat mass. Meanwhile, they did more press-ups and pull-ups, even though their training didn’t involve these specific exercises.

In contrast, the group who remained with their regular training routines didn’t make any development.

The Benefits of Calisthenics Workouts

You don’t need any equipment

The advantage of calisthenics is that you can do it anywhere, anytime-all you need is your body. It’s one of the only ways to increase mass and strength without the use of weights.

You can increase serious strength

You might be thinking: “How, if you’re not lifting barbells or dumbbells?” But you can achieve a lot using just your bodyweight. If you’re a 150-lb woman performing a bodyweight pull-up, you’re effectively lifting 150 lbs.

It’s true that you will obtain a particular max point of muscle growth with calisthenics. That’s because muscle mass comes from progressive resistance, and there will only ever be so much resistance given by your own body.

But that’s where getting creative comes into play. 

Use elevated surfaces to alter the angle of exercises, increasing the percentage of body weight that you’re lifting. Use vertical surfaces (i.e., walls and poles) to stimulate your body in new ways, and recruit your core like you wouldn’t believe (human flagpole, anyone?). Go faster, slower, longer, upside down, or improve your range of motion to keep producing physical and mental adaptations.

You’ll move better IRL

Since calisthenics is all about moving your body in space, it’s the ultimate working movement training. Working training implies training in a way that will enhance the way you perform your daily tasks.

You likely maintain better form

When using free weights or machines, you can continue to progress your strength and muscle mass. However, people often end up using too much resistance on a device or weights that are too heavy. That leads to compensating, meaning you don’t execute the exercise properly using the correct muscles.

Calisthenics gives you the required solid base of strength when including external resistance in your training. If you can’t lift your body weight, you definitely shouldn’t be trying to lift more on a machine.

You hit every. single. muscle

Calisthenics involves using the entire body and not emphasizing specific muscles over others. What I’m talking about is strength from the bottom of your feet to the tips of your fingers.

You’ll be gentler on your joints and connective tissue

When done wrong, resistance training can put extra stress on soft tissue structures like your tendons, ligaments, and fascia.

Calisthenics, on the other hand, only increases strength and size in balance to your muscular system. This means authentic and natural movements.

You develop your brain-body connection

Calisthenics exercise improves those fine motor skills that need your brain to work hard as well as your body.

Coordination, speed, power, acceleration, strength, quickness, and agility are all movements evident in a body that is trained in calisthenics.

Think of a gymnast: It takes a lot of strength, flexibility, and stamina to do these movements, not to mention incredible coordination.

You’ll feel like a badass

Yes, really.

There is a noticeable swagger about someone who knows that they have total authority over their body.

Performing a super heavy deadlift or hoisting a massive kettlebell overhead can make you feel super badass. But the same thing goes when hitting out plyo push-ups or being capable of pulling off a one-arm pull-up.

Calisthenics and Weight Loss

Calisthenics is more suited for burning calories, which may help you drop weight and body fat. That’s because it practices a lot of movement. This needs more energy, which your body generates by burning calories. The higher calories you burn, the more weight you lose.

Calisthenics can also be used in more strenuous workouts, like high-intensity interval training (HIIT) or circuit training. This can add even more extra movement and further increase your caloric burn.

The isolated actions of weightlifting don’t need as much energy. Yet, it’s worth noting that it will still provide overall weight loss. Building muscle improves your basal metabolic rate or the number of calories you burn at rest.

Calisthenic exercise is a vital ingredient in the treatment of obesity. Little information is known about the best and safest form of physical activity for people who struggle with obesity. More so if it involves volume-intensity. 

To study the effect of physical exercise programs in medical and surgical treatment for morbid obesity. Performing calisthenics also helps improve flexibility. This is made possible by incorporating movements that fully extend the body. It also reduces your percentage of body fat! Bikini body, here you come. 

A traditional calisthenic exercise is the jumping jack. This elementary school class takes more than just burn calories: it also runs towards heart health, strength, and stress relief. Your fat-burning metabolism is most efficient while you run at intensities varying from 47% to 64%. 

Sprinting is the most effective method of improving your endurance. It helps your maximum oxygen capacity and lowers your blood pressure. It can also result in an increased production of endorphins, which help to relieve stress.

Calisthenics for Beginners

You wouldn’t require to walk into a gym for the first time and instantly start benching 100kg. Leave the muscle-ups to more seasoned practitioners, for now.

You need to begin with fundamental exercises.

With calisthenics, the most basic yet essential movement is the humble press-up. If you’re not capable of doing a press-up, consider doing an incline press-up.

To do that, place your hands on a bench or anything that’s a similar height and can handle your body weight. With your feet on the ground, just work on moving through the press-up movement and building proper form.

Once you’ve mastered an incline press-up, you’re set to move on to doing regular press-ups, where you’ll be testing more of your body weight. If you can do 20 of those, then you’re set to move on doing dips, but you have to be able to manage 100 percent of your own body to do those.

As a beginner, you should also work on bodyweight movements like squats, lunges, planks, and basic pull exercises like rows.

To do a row, grasp onto a bar and fall backward. Making sure your feet are constantly touching the ground and pull your chest toward the bar.

This move is made simpler by beginning in an incline position. The more parallel you are to the ground, the harder this will get, and that’s your succession.

Calisthenics Workout for Beginners

Once you’ve tested out the beginner’s exercises, and are comfortable with them, put them into a whole routine with this calisthenics workout for beginners.

Do 2 to 3 rounds of the following exercises, and take 2 minutes of rest between rounds.


Between 5 and 20 reps depending on your ability. If you can make more than 20 moves onto the intermediate workout below.

Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked, so a straight line forms between your head, glutes, and heels.

Lower your body until your chest is an inch from the ground, then explosively drive up by fully extending your arms.


15 to 20 reps.

Stand with your feet shoulder-width apart. Start the movement by bending your knees and sitting back with your hips.

Go down as far as you can and quickly reverse the motion back to the starting position. Keep your head up and back straight throughout the move.


30 to 45 seconds, depending on your ability.

Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.

Close-grip Inverted Row

Between 5 and 20 reps.

Set up a bar in the squat rack and grab it with an underhand grip, hands shoulder-width apart. Pull your body up until your chest almost touches the bar, keeping your body straight from neck to ankles throughout. Pause, then lower yourself back down to the start position.

Walking Lunges

10 to 15 on each leg.

Lunge forward as far as you can with your right leg, bending your trailing knee, so it almost brushes the floor. Use the heel of your right foot to push yourself off into the next lunge, this time leading with your left leg.

Side Plank

30 seconds on each side.

Lie on your left side with your knees straight and prop your upper body to take its weight on your forearm. Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Then roll over and repeat on the other side.

Calisthenics Exercises

We’ve already reviewed the kinds of beginner-friendly calisthenics exercises. But if you’re more advanced, then there are some various exercises for you to try.

Wide-grip Pull-ups

Grab the bar with your palms facing away from you and your arms fully extended. Your hands should be as wide as you can comfortably get them. Squeeze your shoulder blades together, exhale, and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.


Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don’t flare out. Drive yourself back up to the top and repeat.

Superman Plank

Position yourself in the normal plank position, holding your body in a straight line supported by your forearms and toes.

Next, slowly lift and extend one arm and the opposite leg, hold for five seconds or for as long as feels comfortable. Bring both your arm and leg back to the starting position and raise the opposite arm and leg.

Once you’ve mastered the movement, you can extend the amount of time you spend in the superman position.

Handstand Press-ups

Place your hands on the floor in front of a wall. Kick yourself up against the wall and straighten your arms. Keep your legs and body as straight as you can. With the back of your head parallel to the wall, bend your arms. Exhale at the bottom and push up.

Pistol Squats

Stand with your feet in a narrow stance and lift one leg off the floor. Bend your standing knee to squat down as low as you can while keeping your back straight. Push back up to the start position through your heel, then switch legs and repeat. That’s one rep.

Progression Calisthenics Workout

Complete 2 to 3 rounds of the following exercises, but reduce the rest period from 2 minutes down to 1 minute in between rounds.

Wide-grip Pull-ups

5 to 20 reps.

Grab the bar with your palms facing away from you and your arms fully extended. Your hands should be as wide as you can comfortably get them. Squeeze your shoulder blades together, exhale, and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.

Squat Jumps

10 to 15 reps.

Squat down, keeping your back straight, until your thighs are parallel with the floor and your bum is about level with your knees. Explode upwards into a jump, and go straight into the next squat.

Arms Extended Plank

30 to 45 seconds.

Get in a press-up position but with your arms as far in front of your head. Hold yourself there with your arms fully extended. Make sure your back is straight and hold for the allotted time.


5 to 20 reps.

Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don’t flare out. Drive yourself back up to the top and repeat.

Jumping Lunges

10 to 15 reps on each leg.

Lunge forward until your rear knee is almost touching the ground. Jump into the air, bringing your rear foot forward and the front foot back. Land in a lunge and repeat.

Hanging Leg Raises

10 to 15 reps.

Grab a pull-up bar and lower yourself into a dead hang. Let your legs straighten and pull your pelvis back slightly. Tense your core and raise your legs until your thighs are perpendicular to your torso. Hold then lower slowly back to the starting position.

Calisthenics and strength exercise programs are believed to cause weight loss. Nonetheless, exceptional care for volume-intensity exercises is required if you’re making an individualized exercise program.