7 Benefits of The Keto Diet

When you hear about the ketogenic diet, the first thing you perhaps think of is what could possibly make it as good as people say. The answer is, there are enough benefits to change your life.

What exactly is a ketogenic diet?
The keto program recommends a diet that is low on carbs, moderate on protein and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis.

The body enters a state of ketosis when it no longer has stores of glycogen sugar to fuel its energy needs. With sugar out of the way, the body has no choice but to tap its stores of fat to get by. The liver converts fat reserves into ketones to present to the body as an energy source. This is why the keto program is a good way to lose fat.
7 benefits of the keto diet
Unlike other diets that offer practitioners a weight loss benefit and little else, the keto diet comes with several benefits.

Weight loss

Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.
When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet.

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How to Warm Up Before a Workout — Stretching vs Cardio

by Brian Klepacki, MS, CSCS, FMS2

Warming-up the wrong way before you workout could really screw up the workout. Keep reading to see exactly which warm-up is perfect for you.
I’m Coach Brian, strength coach here and I’m giving you a couple of different types of warm-up styles that you need to do before you work out. A lot of the time people just go right towards the cardio equipment and just spend five minutes of nothing but just going through movements in hopes it will prepare them for movement or the exercise. I’m not bashing cardio by any means. This is just one style of warm-ups that you can do to prepare your body for movement. This is not the best or the most impactful warm-up that you should do. It is efficient to getting the core temperature elevated, getting the heart rate elevated, but is it the best thing to do before you go do some heavy squats? Probably not. I’m going to give you three types of warm-ups that you should do, depending on the workout that you have planned for that day.

Obviously cardio is a nice little warm-up. Anything that you do on the cardio is good to elevate the heart rate, elevate the core temperature and just kind of wake-up your body a little bit. Five minutes, ten minutes tops is all you need. But the warm-up should be a gradual progression towards a higher intensity workout or warm-up, if you will. Once you get close to the five-minute mark you should be huffing and puffing, the body should be ready for movement and you really shouldn’t have to continue your warm-up. Again, cardio is great just for total body awareness and just waking up, but it’s also good if you’re a runner or participate in kind of more dynamic movements, things like athletic sports or athletic movements. It’s a great way to just get the body woken up.
What I personally recommend is dynamic warm-up. Dynamic movement is the second type of warming up. This is kind of more like calisthenics:  body weight movements going through dynamic ranges of motion. A lot of athletes do this to prepare their body for movement, high knees, things like this and butt kickers, jumping jakes, quick knee pulls, quick lunge, stuff like this, leg swings, all the stuff that’s done in an explosive manner

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