Wanna turn some heads at the beach? Getting a beach body is a big goal for anyone starting a new diet or fitness program.
So how do you do it?
There’s no doubt the keto diet works. Just check out some of the incredible success stories shared on the web…
This guy dropped 100 lbs here, that lady dropped 65 pounds there, it’s never ending!
So how can you make your story the next keto success story — and get a body you can proudly flaunt on the beach?
And do you have to spend hours in the gym to get a flawless body?
We’re about to show you three simple techniques you can use right now.
These debunk the common myths about fat loss. We’ve also included some tips on how to get out of the gym and into your bikini. We know you have a busy life and no one wants to spend all their time on a treadmill.
Stay tuned at the end for our fat-blasting tip on how to rev up your metabolism and achieve more lean muscle without stepping inside a gym.
Your trainer is going to hate us...
For those people who love to work out - that’s us - we’re also adding some helpful tips on how to optimize your workout to get the best possible results.
You shouldn’t be scared of working out on a keto diet, but you should know what supplement you need to work out effectively.
Hint: most newcomers to a keto diet haven’t even heard of this powerful energy source, but we think you’ll be hooked once you experience it for yourself!
Step 1. Choose a Full-Body Workout
There’s a myth that if you do ab exercises — let’s say 2,000 crunches a day — that you’ll magically achieve your dream body and look good from head to toe.
Targeted fat loss, also known as “spot reduction,” or “solation training” does not promote fat loss in any one area. At least, for most people.
Unless you’re a professional athlete and doing massive reputations, there’s very little chance you’ll see results.
Besides, who wants to live in a body they have to maintain doing 2,000 crunches a day?
I recommend choosing an exercise program that works your whole body at once. You get more bang for your buck.
And with a lot of patience and consistency, you can start to drop fat and see significant changes in the shape of your body.
Some great whole body exercises include squats, burpees, step-ups, pull-ups, lunges, kettlebell swings, and box jumps.
Each of these exercises requires you to use a bunch of different muscles at the one time and are great for burning calories.
But suppose you don’t want to work out a lot, can you still get a beach body on a keto diet?
The results might surprise you.
Many people who do a keto diet don’t work out - ever! This is because their body is in a natural fat-burning state called ketosis.
If the purpose of the exercise is to shed fat then having a metabolism that runs on fat sounds like a huge benefit.
You’re not wrong; but for those people who combine ketosis and moderate, low-impact exercise, this appears to be the winning combination.
Many people in ketosis experienced accelerated fat loss and can work towards their goals much faster in or out of the gym. Just make sure you’re doing a full body workout if you’re “in.”
Step 2. Reduce Stress With Pilates & Yoga
Unfortunately, stress and poor sleep can be bad for our waistline. Most people see health and fitness as a two-sided coin: diet and exercise. But our body is a complex organism.
Scientists have found stress (and the resulting elevated cortisol levels), can cause weight gain around the abdominal area.
This “gut fat” can also be extremely toxic, causing cardiovascular diseases such as heart attacks and strokes (1).
This is where pilates and yoga can be your friend. Both help tone your body and take the edge off your stress. In ketosis, you want to sustain a low-stress lifestyle generally. This is because stress is a significant fat-inhibitor.
When we’re stressed, our bodies release a series of hormonal responses. A side effect of these hormones is to go into crisis mode. During a crisis, our body wants to do the least so that it can conserve energy.
This was awesome when we were fighting wild game and trudging around in caves, but today, a stressful job or busy schedule can have the same effect. And what better way to conserve energy than to store fat?
In many cases, working out can stress the body. In traditional diets, athletes want to “feel the burn,” but in ketosis, it’s not necessary to push yourself this hard. It’s much more sensible and practical to relax during a workout.
This will encourage your body to let go of stubborn belly fat and get lean.
We agree that some of the best things you can do to lower your stress are meditation, laughter (go to a comedy show), take up a hobby and hang out with positive people that bring joy to your life.
From the BBC to CNN, the Times of Oman to the Melbourne (Australia) Herald Sun, news outlets reported that people could laugh off pounds.
"This is a trivial study," Buchowski said later, about all the attention. As director of Bionutrition, he has undoubtedly conducted scientific studies with more serious implications.
But people take this news to heart. "People just understood this; it's something that they relate to themselves."
Seriously though, Buchowski found that laughing raises energy expenditure and increases heart rate from 10 percent to 20 percent (2).
Ten to 15 minutes of laughter could increase energy expenditure by 10 to 40 calories per day, which could translate into about four pounds a year.
So, grab a yoga mat and book a date with a girlfriend. Your beach body is waiting.
Step 3. Add Strength Training To Tone Your Body
Going to 15 spin classes a week might help get you to shed a few pounds, but to get that sexy beach body, you are going to need muscle tone. This is what gives you that sexy shape.
And no, strength training won’t make you bulky! That’s a big myth, and you don’t have the same hormones as men to be able to bulk up.
At least, not without serious time, effort and commitment!
Having some muscle strength is a great fat burner. So if you want to get lean, it’s best to add muscle to look smaller - sounds strange but here’s why.
The human body naturally burns more calories each day to maintain a pound of muscle than it does to maintain a pound of fat.
Therefore, the more muscle you build, the more calories your body will naturally burn each day at rest.
An excellent tool for getting some muscle tone on your body is using kettlebells. Kettlebells are great for whole body movements.
You can do swings, presses, squats, deadlifts, lunges and much more with kettlebells. They’re also portable; you can fit them in your bedroom cupboard.
The cool thing about strength training on a keto diet is that both will help you work towards your goals.
You don’t have to spend a massive amount of time in the gym to improve your lean muscle composition and achieve a serious fat loss.
To boost your results in the gym, take an exogenous ketone supplement like Keto Activate to give your body more ketones and energy. This will keep you in ketosis and make your workouts work double time for you.
You can also use Keto Activate in the mornings in your keto coffee to get more energy throughout the day. People who naturally have more energy are prone to fat loss and will have an improved metabolism.
How To Get A Beach Body on Keto
Most of all, we want to say that every person has a different interpretation of what a beach body is: and we want you to hit your goals.
We hope these tips have given you some inspiration and encourage you to pursue your best quality of life.
At Konscious Keto, we encourage you to take your health into your own hands and make quality decisions that make you feel good.
If going to a gym fills you with dread; don’t go. If you wake up wondering when the gym opens, then make the most of it.
We want to give you as many options as possible so you can have the best keto experience. If you agree, show some love in the comment section below.