Is keto used just to lose weight?

Probably the most common misconception about keto is about its purpose. It’s quite understandable that most people would think that a keto diet is used just to lose weight, after all all other diets are seen as a temporary way to reach a certain goal and not a permanent lifestyle. But what many do not understand is that you can be in deep ketosis and actually gain weight! How is that even possible? Well, the whole idea of CICO (Calorie In, Calorie Out) as outlined by the standard definition of calories of each macro nutrient, is flawed, because apart from the caloric intake, the effect of proteins, fats and carbohydrates… Read More

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Protein? Better too much that not enough

Proteins are the basic building material of our muscles, and the most important macro nutrient in our food. Still, in the keto world, there are a few misinformed person who are actively pushing for a low protein version of the ketogenic diet. Now, a very strict and low protein ketogenic diet is used to treat some serious pathologies, cancer included, but it should only be done under the supervision of a doctor because the goal is to treat the pathology, and the side effects of a low protein diet when you have cancer don’t seem so important. But if you are part of the remaining 99.99% of the people eating… Read More

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Is the squat the best exercise to build muscles?

It’s probably the most hated exercise from beginners, it requires strong willpower, good technique and pain tolerance. It’s the squat, the king or exercises. I’ve heard plenty of excuses in many years of coaching, “I don’t want my legs to grow too big” or “I don’t need squats”, but let me tell you: you can’t build a well proportioned physique without squats, and I’m not just talking about legs. The thighs are the largest muscles in the body, and that’s the reason why squats don’t just stimulate growth for those muscles, but also improve the metabolism in a way that will encourage a general muscle growth, including abdominal muscles. To… Read More

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Animal fat helps build muscle

Another victim of the last 40 years of the war on animal fat is muscles. Animal fat is the best source of choline,  a vitamin-like essential nutrient involved in many physiological processes, including normal metabolism and transport of lipids. Choline deficiency causes muscle damage and nonalcoholic fatty liver disease, but it seems it could also play a significant role in the prevention of neorudegenerative diseases like dementia and glaucoma. Even without reaching the point of being choline deficient, a low amount of this very important micro nutrient in our diets slows down muscle growth and strength. “Less than the ideal amount of choline intake may be impairing your strength gain,”… Read More

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Debunking myths: you can’t use more than 30g of proteins per meal

It’s said again and again, it has to be true: you can’t use more than 30 grams of protein per meal. Except, it isn’t true. Think about this for a moment: we evolved hunting for days in the savannah, trying to catch that gazelle that we followed for days, eating little or nothing in the process; then Gnuuk was finally able to throw a rock and kill the animal, and we went back to the tribe. After roughly chopping the meat, we just eat a little bit and keep the rest for the 5 or six meals a day necessary to get the amount of protein to rebuild our muscles.… Read More

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6 mistakes that can stop you from gaining muscle with keto

The number of people using a ketogenic diet to not just lose weight but to gain muscle is growing significantly. Most athletes can benefit from the added endurance, mental clarity and the possibility of increasing strength and muscle mass without adding fat, thus reducing the need of a last minute strict diet to stay under their category weight. But the ketogenic diet is increasingly used by a number of amateur bodybuilders, but also by some higher level contestants who decide to use keto during some phases of their preparation. If your goal isn’t to win the Mister Olympia, and you simply want to bulk up muscles instead of fat, staying… Read More

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If you aren’t losing weight, don’t add butter to your coffee!

I was just reading this great article written by Rob Wolf, where he express his frustration having to discuss with people that repeat some unproven mantra and praise the god of bullet proof coffee as a remedy for everything, including weight loss. Dealing with people who wants to loose weight and get fit, this is a recurring issue. Jan for example is a very intelligent middle age woman, she lost over 10 kg on a low carb diet, then switched to keto and lost another 10, but she still has at least another 20 to lose and she seems not able to have any more progress. “I’m following my macro… Read More

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A ketogenic diet is good for your sex life

Let’s be honest: changing lifestyle is difficult, especially for many middle age males that train regularly in the gym and don’t have any weight issue. Yes, there are the added benefits of a better health, but they are not easy to quantify if you already are in a reasonable shape and good health. But if we talk about sex life and performances, immediately you get the attention of all those men, believe me! One of the reasons of declined muscle mass and sex drive in many adult males is the reduced testosterone production. After reaching it’s peak at about age 20, testosterone production slowly decreases, and many researches point to… Read More

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Build more muscles to live longer

As we often point out, causation does not mean correlation. That’s why epidemiologic studies quite often have nothing to do with science and reality. One of the often reported piece of data when talking about obesity is that people with higher BMI seem to live longer, and by many is considered the proof that being fat isn’t actually unhealthy. Now, BMI as we know is not a very good index of anyone body fat percentage, since it’s only based on height and weight. A bodybuilder has a very high BMI even the day of a contest with 6% body fat, while a sedentary man with very little muscle mass could… Read More

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Women tip: train like a man!

A common and sad sight nowadays in most gyms is a pletora of overweight women running and puffing on treadmills or doing estenuating spinning classes or high reps weight lifting. They have an amazing stamina, they obviously train very hard and they can probably run a marathin in a decent time, and yet they are still fat and show a lack of muscle tone. My tip? Stop with all that nonsense. If you want to have a sculpted body with toned muscles, you better start thinking about High Intensity Interval Training, that translates in heavy weights, few reps, long rests. And no, you won’t build up “too much muscle”, believe… Read More

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