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Are you looking for a fun and adorable way to relax and destress? Look no further than puppy yoga!

Experience increased relaxation, improved flexibility, and enhanced mindfulness as you flow through yoga poses with playful puppies by your side.

Not only will you boost your mood and happiness, but you’ll also have the opportunity to socialize and bond with these lovable furry companions.

Get ready to unleash your inner yogi and discover the incredible benefits of puppy yoga.

Increased Relaxation and Stress Relief

You should try puppy yoga for even more relaxation and stress relief. When you attend a puppy yoga class, you’ll experience a unique combination of gentle yoga poses and playful interactions with adorable puppies.

As you move through the poses, the puppies roam around, bringing an element of joy and happiness to your practice. The presence of these furry little creatures has been proven to release endorphins, the feel-good hormones, in your body. The act of petting and cuddling them promotes a sense of calmness and relaxation, reducing your stress levels.

The playful energy of the puppies also adds a fun and lighthearted vibe to the class, making it an enjoyable and stress-free experience.


The Ultimate Guide to Puppy Yoga: More Than Just a Trend

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Improved Flexibility and Strength

To achieve improved flexibility and strength, incorporate regular stretching exercises into your fitness routine and combine them with strength training workouts.

Stretching is an essential component of any fitness regimen, as it helps increase your range of motion and prevent muscle imbalances. By stretching regularly, you can enhance your flexibility, allowing you to move more freely and with greater ease. This can be especially beneficial for activities that require a wide range of motion, such as yoga or dancing.

Additionally, combining stretching with strength training exercises can help improve your overall muscle strength and stability. By incorporating both types of exercises into your routine, you can maximize your fitness gains and enhance your overall physical performance.

Enhanced Mindfulness and Focus

Try practicing mindfulness for just a few minutes each day, and you’ll notice enhanced focus and clarity in your daily activities.

Mindfulness is all about being fully present and aware of the present moment without judgement. By incorporating mindfulness into your routine, you can train your mind to stay focused on the task at hand, rather than getting easily distracted. This increased focus can lead to improved productivity and efficiency in your work or studies.

Moreover, mindfulness helps to cultivate a sense of clarity in your thoughts and emotions, allowing you to make better decisions and respond to situations with greater composure.

Boosted Mood and Happiness

Feeling happier and more content will boost your mood, which can brighten your entire day. One way to achieve this is through the practice of puppy yoga.

This unique form of yoga combines the physical benefits of exercise with the emotional benefits of spending time with adorable puppies. As you flow through the yoga poses, you’ll feel a sense of joy and excitement as the puppies playfully interact with you.

The presence of these furry companions can help reduce stress and anxiety, allowing you to let go of any negative thoughts or worries. The combination of movement, mindfulness, and puppy love can create a powerful mood-enhancing experience.

Socialization and Bonding Opportunities

As you interact with the puppies during puppy yoga, you’ll have the opportunity to socialize with other participants and form new friendships.

In this unique and exciting yoga class, the presence of adorable puppies creates an atmosphere of joy and connection. While you move through different poses and stretches, you’ll have the chance to engage in conversations with fellow participants, sharing your love for both yoga and puppies.

The shared experience of cuddling and playing with these furry companions creates an instant bond among everyone in the class. As you laugh and enjoy the company of others, you’ll find yourself forming new friendships that extend beyond the yoga studio.

Puppy yoga not only provides physical and mental benefits but also serves as a wonderful opportunity for socialization and the cultivation of new relationships.

Frequently Asked Questions

Are There Any Specific Breeds of Puppies That Are More Suitable for Puppy Yoga?

There aren’t any specific breeds of puppies that are more suitable for puppy yoga. Any breed can participate as long as they’re well-behaved, socialized, and comfortable around people and other dogs.

Can Puppy Yoga Help With Anxiety and Depression?

Puppy yoga can help with anxiety and depression.

It’s a fun and relaxing activity that allows you to connect with cute puppies while engaging in yoga poses.

This combination can promote feelings of calmness and happiness.

Is Puppy Yoga Safe for Pregnant Women?

Puppy yoga can be a fun and relaxing activity for anyone. It’s important to consider safety, especially for pregnant women. Make sure to consult with your doctor before participating to ensure it’s safe for you and your baby.

How Long Does a Typical Puppy Yoga Session Last?

A typical puppy yoga session usually lasts around 60 minutes.

It’s a fun and relaxing way to exercise while bonding with adorable puppies.

Are There Any Age Restrictions for Participating in Puppy Yoga?

There aren’t any age restrictions for participating in puppy yoga. It’s a fun and inclusive activity that allows people of all ages to enjoy the benefits of yoga while interacting with adorable puppies.

Puppy yoga is a unique twist on traditional yoga classes. Instead of practicing yoga in a quiet studio, participants get to do their poses surrounded by playful and energetic puppies. The puppies roam around the yoga mats, providing a joyful and lighthearted atmosphere.

This activity is particularly popular among dog lovers, as it combines their passion for yoga with their love for puppies. The presence of the puppies adds an element of fun and relaxation to the practice, making it a memorable experience for everyone involved.

Not only does puppy yoga offer an opportunity to bond with puppies, but it also provides the physical and mental benefits of yoga. The gentle stretching and breathing exercises help improve flexibility, strength, and overall well-being.

Puppy yoga classes are usually held at animal shelters or rescue organizations, which adds another positive aspect to the activity. By participating in these classes, people are not only benefiting themselves but also supporting a good cause. The fees for the classes often go towards the care and adoption of the puppies.

Conclusion

So, if you’re looking for a fun and unique way to relax, destress, and improve your overall well-being, puppy yoga is definitely worth a try.

Not only will you experience increased relaxation and improved flexibility, but you’ll also enhance your mindfulness and focus.

Plus, the added bonus of socializing and bonding with adorable puppies will surely boost your mood and happiness.

Don’t wait any longer – grab your yoga mat and get ready for a pawsitively amazing experience!

Puppy Yoga is not just another fad; it’s a unique blend of relaxation and cuteness overload. This practice combines traditional yoga poses with the playful energy of puppies, offering a whole new level of mental and physical well-being.

Key Takeaways

  • Puppy Yoga is a blend of traditional yoga and interaction with puppies.
  • It offers both mental and physical benefits.
  • Certain precautions are necessary for the welfare of the puppies involved.

What is Puppy Yoga?

Puppy Yoga is a specialized form of yoga that incorporates young dogs into the practice. It’s not just about doing yoga; it’s about creating a harmonious environment where both humans and puppies can benefit.

The Concept Behind Puppy Yoga

The idea of Puppy Yoga is to create a symbiotic relationship between humans and puppies. While yoga practitioners get to enjoy the calming and joyful presence of puppies, the puppies also get a chance to socialize, which is crucial for their development.

Puppy Yoga Preparation

The Structure of a Puppy Yoga Class

A typical Puppy Yoga class starts with a brief introduction where participants meet the puppies and get acquainted. The yoga instructor then guides the class through a series of poses, all while puppies roam freely around the room. The class usually ends with a relaxation session, often with a puppy or two snuggling next to you.

How Did It Start?

The concept originated as a way to make yoga more engaging and provide a unique experience that also benefits animal welfare organizations. Many Puppy Yoga classes partner with local shelters to give these young dogs a chance to socialize and find forever homes.

Benefits of Puppy Yoga

Physical Benefits

  • Improved Flexibility: Traditional yoga poses are integrated into the class, helping you stretch and tone your muscles.
  • Increased Strength: Holding poses while interacting with a puppy adds an extra layer of challenge to your practice.

Mental Benefits

  • Reduced Stress: The presence of puppies naturally lowers cortisol levels, helping you relax.
  • Enhanced Focus: The unpredictability of puppies keeps you alert, enhancing your focus and presence.

Emotional Benefits

  • Boosted Mood: Interacting with puppies releases endorphins, the body’s natural mood lifters.
  • Enhanced Human-Animal Bond: Spending quality time with animals can deepen your understanding and appreciation for them.

Is Puppy Yoga for Everyone?

Before you jump into a Puppy Yoga class, it’s essential to consider a few things. Not everyone is suited for this type of yoga, especially those with allergies or a fear of dogs.

Precautions and Safety

It’s crucial to ensure the welfare of the puppies involved. An ITV News investigation has raised concerns about the basic welfare needs of puppies not being met in some Puppy Yoga classes.

How to Get Started

If you’re interested in trying Puppy Yoga, you can start by looking for classes in your local area. Websites like Puppy Love Yoga offer classes in specific locations.

For those who prefer practicing at home, you can find resources like books or videos to guide you. Pet Yogis offers some tips for practicing dog yoga at home.

Puppy Yoga vs. Traditional Yoga

While traditional yoga focuses solely on the individual, Puppy Yoga adds a communal aspect. It’s not just about you; it’s about creating a symbiotic relationship with your furry friends.

The Role of Puppies

In Puppy Yoga, the puppies are more than just cute distractions; they are integral to the practice. Their playful energy can actually help you deepen your poses and improve your mental well-being.

The Community Aspect

Traditional yoga is often a solitary practice, but Puppy Yoga fosters a sense of community. Participants often find themselves more engaged and more willing to attend regular classes, thanks to the added element of puppy interaction.

Ethical Issues and How They Are Overcome

The welfare of the Puppies

One of the primary concerns surrounding Puppy Yoga is the welfare of the puppies involved. Critics argue that the practice could be stressful for the puppies and that their basic needs might not be met.

Solutions

  • Partnering with Reputable Shelters: Many Puppy Yoga classes collaborate with reputable animal shelters to ensure the puppies are well-taken care of.
  • Age Restrictions: Most classes only allow puppies that are at least 8 weeks old and have had their first set of vaccinations.
  • Time Limit: To prevent overwhelming the puppies, classes are often limited to 60-90 minutes.

Human Safety

Another concern is the potential for bites or scratches from the puppies.

Solutions

  • Supervision: Both the yoga instructor and animal handlers are present to supervise the class.
  • Pre-Screening: Puppies are usually screened for temperament before being allowed to participate.

By addressing these ethical issues, Puppy Yoga can be a joyful and beneficial experience for all involved.

Puppy Yoga Around the World

Puppy Yoga has gained international attention, with classes offered in various countries. For instance, Pups Yoga on LinkedIn connects puppy lovers through movement and mindfulness.

YouTube Resources

For those who prefer visual guides, here are some YouTube videos that can help you get started:

Internal Resources

For more information on yoga and its various forms, you can visit the following links from fitnesscrest.com:

Preparing for Your First Puppy Yoga Class

Before you attend your first Puppy Yoga class, there are some preparations you should make to ensure a smooth and enjoyable experience for both you and the puppies.

What to Bring

  • Yoga Mat: A comfortable and non-slip yoga mat is essential.
  • Treats: Small treats can be used to reward the puppies and keep them engaged.
  • Water Bottle: Hydration is key for both you and the puppies.

wIf you’re looking for some different types of keto snacks you’ve come to the right place. I got tired of eating the same old foods day in and day out so I decided to find the best keto friendly snack recipes online and put them together in the one place.

The ketogenic diet is a widely popular diet that is attracting more and more people because of its ability to turn your body into a fat burning machine.

There are many potential benefits to a low carb (keto) diet including weight loss, health and performance increases.

The keto diet is designed specifically to put your body into ketosis, where your body starts using fat for energy.

For the keto diet to work it is important that you don’t go over your carb limits.

This can be a problem if you’re like I was and have a sweet tooth, or are prone to snacking.

A great way to make sure you stay on track on your diet and don’t fall out of ketosis is to have some keto friendly snacks at the ready.

Whether you’ve been following the keto diet for years or are just getting started this list of 120 keto snacks will make sure that you always have a keto snack option available when you get the munchies.

Free bonus: Download this entire list as a PDF. Easily save it on your computer for quick reference so you’re never stuck without a keto snack. Includes 10 bonus ideas not found in this post.

Browse snacks by category: Click any of the links below to jump to each category. Or just keep scrolling to read the full article.

Easy Keto Snacks
Sweet Keto Snacks
Savoury Keto Snacks
Fat Bombs
Keto Cookies
Keto Smoothies

Easy Keto Snacks – No Preparation

no preparation keto snacks

We’ve all been there before. You’re in a rush or busy doing things but you need a quick snack. It’s easy to be tempted by higher carb snacks especially if you are out and about or don’t have anything keto pre-prepared.

One of the biggest reasons people fall out of ketosis and break their diets is getting caught out and not having something keto friendly at the ready.

It might just be one cookie at the office but that can be a slippery slope that leads to binging.

Knowledge is power. When you understand what your options are for an easy keto snack it makes it a whole lot easier to stay strong with your diet.

A lot of these snacks you could pick up from a convenience store if you are away from home and the others can be good options to stock up your cupboard with.

You can never have too many quick keto snacks at the ready. Keep some in your draw at work and no your options when you’re on the road.

With this list you’ll never be short of an easy keto friendly snack.

nuts

1) Nuts

Almonds, Peanuts, walnuts, pecans and macadamias are all great high fat, low carb keto friendly snacks when eaten in moderation. However if you are crushing cashew butter at all hours, you might be in for some trouble.

keto pork rinds

2) Pork Rinds

Pork rinds are a great on the go keto friendly snack option. You can make your own or buy a variety of flavours in stores. And best of all they’re naturally carb free!

keto diet seeds

3) Seeds

Sunflower, chia, pumpkin and flax seeds work well as a snack on their own or can also be turned into a quick and easy trail mix if you’re on the go.

120 keto snack ideas

4) Cherry Tomatoes

Eaten in moderation cherry tomatoes are a delicious keto friendly snack to enjoy.

jerky keto snacks

5) Jerky

The perfect quick, high protein snack for any keto dieters arsenal. Jerky is one of my favourite on the go snacks and can be easily paired with other high fat foods to add some variety.

sardines

6) Sardines

High in fats and proteins sardines are an easy keto snack. They’re not my favourite food in the world but I know a lot of keto dieters love them, so they had to be part of the list.

Peanut Butter keto snack

7) Nut Butter

Grab your veggie sticks and start dipping! Nut butters are an easy and tasty snack, when you’re running low on time.

keto snack pickles

8) Pickles

Not only are pickles a great addition to burgers, they make a really quick and easy keto friendly snack. You can also try making your own pickles and adding different flavours.

Olives

9) Olives

Not everybody likes olives, I personally do and they are great to snack on with such a low carb content.

Bacon ketogenic snack

10) Bacon

Who doesn’t love bacon! In fact Dan Quibell did an experiment where he only ate bacon for 30 days straight.

pepperoni slices

11) Pepperoni Slices

Just like bacon, pepperoni is good anytime. You can even try combining it with other high fat foods like olives and cheeses.

hummus keto snack

12) Keto Friendly Hummus

Traditional hummus is loaded with carbs but there are a few low carb versions out there to add a bit of flavour to your veggie snacks. Happy dipping!

dark chocolate

13) Dark Chocolate

Normal store bought chocolate is a big no no for a keto diet. Dark chocolate is a great way to get that chocolate fix. Look for higher cocao percentages, normally anything above 86% is good.

sugar free jello snack

14) Sugar Free Jello

If you’ve got a sweet tooth than sugar free jello is a great snack to get your fix.

Sweet Keto Snacks

keto snacks sweet

If you have a bit of a sweet tooth, and lets face it we all get cravings from time to time, you’re going to need something sweet and keto friendly.

Don’t go reaching for the carb filled block of chocolate or ice cream. With a little preparation you can have a sweet snack or dessert that doesn’t kick you out of ketosis.

The key is to plan ahead. If you know you’re the type of person to crave sweet, sugary foods it might be a good idea to have some sweet keto snacks pre made and at the ready for when those cravings kick in.

Yes is is possible to have cake and other tasty treats on the keto diet, you just need to be smart about it and use some keto friendly alternative ingredients.

These recipes take the hard work out of it for you. They’re all loaded with healthy fats and low on carbohydrates.

If you need a quick sweet keto snack or something that you can prepare and save for later, you’ll find something you love here.

roasted cinnamon vanilla cashews

15) Roasted Cinnamon Vanilla Cashews

These roasted cinnamon vanilla cashews are easy, but take a long time in the oven (and are totally worth it). I’m tempted to say a dehydrator might work, but I haven’t tested it yet, so I can’t be sure! Recipe from: VeggieStaples.com

easy-keto-choc-mousse

16) Easy Keto Chocolate Mousse

Add healthy fats to your low carb diet while eating a rich and creamy keto chocolate mousse. This low carb dessert doubles as a fat bomb, and fits the macros for a fast high fat recipe. Recipe from: Lowcarbdiem.com

chocolate avocado pudding

17) Chocolate Avocado Pudding

Love avocado and love pudding? Why have just one when you can have both with our Chocolate Avocado Pudding recipe. After all, two is better than one! You’ll not only be indulging in a chocolatey pudding, but you’ll be getting in your fats from the avocado. Could there be a more perfect dessert?! Recipe from: ketoconnect.net

ketogenic cocoa butter blondies

18) Cocoa Butter Blondies

I do warn you; this recipe might be something for you to fall in love with. Because every version I’ve prepared turned out beyond delicious. Recipe from: mysweetketo.com

keto friendly pancakes

19) Pancakes with Almond Flour & Coconut Flour

These 6-ingredient keto low carb pancakes with almond flour and coconut flour are so easy, fluffy, and delicious. Paleo and gluten-free, too! Recipe from: wholesomeyum.com

pistachio shortbread cookies

20) Pistachio Shortbread Cookies

Rich and buttery shortbread, studded with sweet, nutty pistachios, these easy keto Pistachio Shortbread Cookies are coffee’s new BFF! Low carb, keto, atkins and gluten free too – but nobody has to know these aren’t loaded with sugar and carbs! Recipe from: ibreatheimhungry.com

lemon sugar cups

21) Lemon Sugar Cookie Cups

Can we even call them sugar cookies? Is that allowed? Well, they are sugar cookie-esque so I am going with it. And since lemon is so timely for Spring and Easter recipes, I wanted lemon sugar cookie cups filled with a rich lemon pastry cream. Recipe from: alldayidreamaboutfood.com

keto snacks sweet lemon poppy seed cupcakes

22) Lemon Poppy Seed Cupcakes

These Ketogenic Lemon Poppy Seed Cupcakes are not only low carb, but the high fat makes them the perfect fat bomb to keep to you fuelled for hours. Recipe from: myketokitchen.com

low carb bulletproof coffee cake

23) Bulletproof Coffee Mug Cake

I am not into the bulletproof coffee practicing, but I do like and do consume its ingredients on a regular basis. That is why I needed to come up with a solid form of bulletproof coffee. Doing so, I put together the mug cake that is about as quick and simple to make as the coffee. Recipe from: mysweetketo.com

grain free lemonade doughnuts

24) Grain-free Lemonade Doughnuts

A couple minutes prepping the ingredients, half an hour in the kitchen, and voila! A healthy (meat-free) birthday dessert. Recipe from: healthfulpursuit.com

Carmelized-Coconut-Chips

25) Caramelised Coconut Chips

A couple minutes prepping the ingredients, half an hour in the kitchen, and voila! A healthy (meat-free) birthday dessert. Recipe from: meljoulwan.com

almond joy bars

26) Almond Joy Bars

This recipe is one of the first healthy desserts that I made after starting on my sugar-free diet a few years ago and it’s been one of our favourites. Recipe from: positivehealthwellness.com

poppy seed keto muffins

27) Poppy Seed Muffins

If you’re not the biggest fan of the pancake muffins, why not try these poppy seed muffins instead? These muffins work great when served with cream cheese to add a little extra fat to your diet. Recipe from: positivehealthwellness.com

keto brownies

28) Keto Brownies

These Keto Brownies are made with just 8 ingredients and are a fantastic low-carb dessert. Yes, you can follow a low-carb diet and still satisfy your chocolate cravings! Recipe from: elanaspantry.com

blueberry lemon bread

29) Blueberry Lemon Bread

This Keto Blueberry Lemon Bread recipe is as simple as it gets. All you need to do is throw the low-carb ingredients in a blender, transfer to a pan, then bake. Making this homemade bread recipe is close to effortless. Recipe from: elanaspantry.com

chocolate kale chips keto snacks sweet

30) Chocolate Kale Chips

Can’t get enough kale? Neither can I. And this recipe involves chocolate. Crunchy and chocolate, what could be better? Replace the maple syrup with alcohol-free stevia, and you’re golden! Recipe from: healthfulpursuit.com

Savoury Keto Snacks

Savoury keto snacks

keto muffins

31) 1 Minute Keto Muffins

1 minute keto muffins are my latest go-to recipe. They only require 4 ingredients and are ready in 1 minute. Not only that, I have been experimenting with them by adding other ingredients to make them sweet or savoury. Recipe from: ditchthecarbs.com

easy low carb pizza dip

32) Easy Pizza Dip

What makes any dip great is the layers, the combination of flavors and each bite that hits the spot every time! This dip is no different. It requires minimal work, but is guaranteed to impress even the finest of palates. Recipe from: ketoconnect.net

cheesy spinach stuffed chicken breast

33) Loaded Cauliflower

Try this healthy loaded cauliflower casserole. Made with butter, sour cream, chives, cheddar cheese and bacon, it’s the ultimate in low carb comfort food! Recipe from: lowcarbmaven.com

cheesy spinach stuffed chicken breast

34) Cheesy Spinach Stuffed Chicken Breast

This crowd pleasing keto cheesy spinach stuffed chicken breast recipe is so incredibly tasty that nobody will care (or even believe) that it’s low carb and gluten free! A sneaky and delicious way to pack some healthy greens into your family’s dinner menu Recipe from: ibreatheimhungry.com

super sausage rolls

35) Super Sausage Rolls

These are great served hot or cold – a great portable snack this summer or to put in the kids lunch boxes. Try them with some LCHF tomato sauce and you have yourself a winner! Recipe from: whatthefatbook.com

macadamia nut hummus keto

36) Macadamia Nut Hummus

This is a Hawaiian-style hummus that is great to use as a spread on thinly sliced snack bread or as a dip for vegetables. Recipe from: food.com

ground beef jerky

37) Ground Beef Jerky

We all know that meat is a perfect low carb keto snack because it has zero carbs. Here’s how to make ground beef jerky with or without a jerky gun. Simply season the meat, press into thin strips, then dehydrate. A perfect low carb snack! Recipe from: lowcarbyum.com

pork rind tortillas

38) Pork Rind Tortillas

Making these tortillas is super easy! Basically, you puree everything in a food processor and then cook them like very thin pancakes! The recipes makes about 12 six inch tortillas, so they come out to be less than 1 carb per tortilla! Recipe from: theprimitivepalate.com

ketogenic chicken skin chips

39) Chicken Skin Chips

Chips made from root vegetables or kale are all well and good, but once you’ve tried chicken skin chips they’ll be the only chip you crave. Recipe from: marksdailyapple.com

zucchini cheese

40) Zucchini Cheese

If you are dairy-free, have a big ‘ol garden zucchini, or are working to include vegetable diversity into your meals, then this recipe is for you. Simple and nutritious, ingredients list to a total of five to eight whole foods. Recipe from: ieatrealfood.recipes

paleo scotch eggs

41) Scotch Eggs

I make my Paleo Scotch Eggs for school lunches, but we also eat them for breakfast and dinner. They are such a powerhouse of nutrition and are sturdy and portable. Recipe from: ditchthecarbs.com

low carb fathead rolls

42) Fathead Rolls

Are you in love with the popular fathead pizza dough? Then you will absolutely adore these keto fathead rolls. Use them for anything! Raised, soft, and delicious. Recipe form: howtothisandthat.com

mini pumpkin spice muffins

43) Mini Pumpkin Spice Muffins

In less than half an hour, you can have a generous batch of mini pumpkin spice muffins. This is a great quick breakfast or snack. Recipe from: ruled.me

Keto Friendly Crispy Cheddar Cheese Chips

44) Dippable Crispy Cheddar Cheese Chips

perfect for Super Bowl parties and other types of parties, too. They hold up nice for dipping, and you can store them in a plastic bag for up to a week with a paper towel inside to absorb any extra grease. Recipe from: wickedstuffed.com

swedish meatballs keto snack

45) Swedish Meatballs

These keto swedish meatballs are perfect over zoodles, and the sauce alone can be used over just about everything! Recipe from: wickedstuffed.com

cheesy bacon bombs

46) Cheesy Bacon Bombs

These little morsels are just divine. It’s like biting into bacon wrapped cheesy bread that’s soft and gooey in the middle and nice and crunchy on the outside. Recipe from: ruled.me

cheesy chorizo keto dip

47) Cheesy Chorizo Dip

This Keto Cheesy Chorizo Dip is a hearty dish full of bold flavor, spice and everything nice! The best part? Less than 1 carb per serving! Recipe from: heyketomama.com

cheese shell taco cups

48) Cheese Shell Taco Cups

These Keto Cheese Shell Taco Cups are the easiest way to get your taco on…low carb style! Recipe from: heyketomama.com

keto chicken meatloaf cups

49) Chicken Meatloaf Cups

These Keto Chicken Meatloaf Cups are one of the easiest Low Carb Dinners I’ve ever made! Want to add some extra flavor? Wrap them in bacon! Recipe from: heyketomama.com

low carb keto snack

50) Bacon And Egg Mini Crustless Quiche

Bacon and Egg Mini Crustless Quiche is a little favourite of mine. Its super easy to make, and it keeps well in the fridge. It’s the perfect make ahead meal that’s super keto friendly. Recipe from: fatforweightloss.com

bacon jalapeno poppers

51) Bacon Jalapeno Poppers

What makes this recipe so easy to make, but complex taste wise is the layers. Each bite is different, sometimes heavier on the cream cheese, sometimes heavier on the ground beef! Anyone who sees these will not only be impressed, but excited to dig in! Recipe from: ketoconnect.com

keto friendly zucchini fries

52) Zucchini Fries

This recipe is the ultimate side dish pairing perfectly with a lettuce wrap bacon cheese burger or a bowl of soup. Our zucchini fries are perfect for baking, frying, dipping and eating! Recipe from: ketoconnect.com

keto friendly cheesy cauliflower muffin

53) Cauliflower Muffins

These low carb, gluten-free, savoury muffins are made with cauliflower and cheese. They are great for an appetiser, snack, side dish or quick meal. Recipe from: kirbiecravings.com

sausage stuffed keto muffins

54) Sausage Stuffed Mushrooms

The combination of the meat, cheese and onion in a low carb vehicle makes this recipe worth trying and making time and time again! Recipe from: ketoconnect.net

sardine stuffed avocado

55) Sardine Stuffed Avocado

Stuffed avocados are quick to prepare and low in carbs. I use all kinds of different fillings and this one is my favourite! Recipe from: Ketodietapp.com

bacon and egg cups

56) Bacon and Egg Cups

For anyone trying to get their fat intake up while keeping their other macros down, try having a couple of these for breakfast. You will be in keto heaven in no time! Recipe from: theketocookbook.com

keto cheese crackers

57) Cheese Crackers

I’m so excited to have a crunchy Low Carb Cheese Crackers Recipe that’s Keto friendly! I’ve started the Keto plan 8 days ago and so far I have lost a pound a day! Recipe from isavea2z.com

keto friendly griddle cakes

58) Griddle Cakes

These Keto Griddle Cakes are super easy to make once you have the basics down. You can mix and match different ingredients to achieve any flavor combination you can think of. Recipe from: ketoconnect.net

avocado fries

59) Avocado Fries

Have you been craving fries with lots of fat, but nearly 0 carbs? Avocado fries are the answer! They’re simple to make and can be enjoyed by anyone. They have the same crispy outside and soft inside as regular french fries! Recipe from: tasteaholics.com

green bean fries

60) Green Bean Fries

Dress up some green beans and bake them in a delicious Parmesan crust to create Green Bean Fries! Recipe from: tasteaholics.com

crunchy kale chips

61) Crunchy Kale Chips

Kale chips are a miracle! From a tough, bitter leaf, kale turns into a delicate and crunchy chip before your very eyes and they’re simple to make! Recipe from: tasteaholics.com

Fat Bombs

fat bombs keto snacks

granola bar fat bombs

62) Granola Bar Fat Bombs

So much for “protein” bars though, the macros are crazy, it’s 75% fat. You can cut this into 16 slices and they’ll be 3.5 net carbs each. Recipe from: wickedstuffed.com

chocolate peanut butter fat bombs

63) Chocolate Peanut Butter Fat Bombs

Crunchy, chewy, creamy, and chocolatey – all in one portable, delicious, and fat filled snack. Recipe from: ruled.me

bacon and egg fat bombs

64) Bacon & Egg Fat Bombs

I think that savoury fat bombs are simply better, as they are more sating and don’t seem to trigger cravings. Recipe from: ketodietapp.com

keto chocolate peanut butter balls

65) Chocolate Peanut Butter Balls

These tasty little peanut butter balls have just 1g carbs apiece and 3g of protein. Pop a couple to tame your sweet tooth. They are really good and full of healthy fats and proteins. Recipe from: cutthewheat.com

coconut and cinnamon keto fat bombs

66) Coconut and Cinnamon Keto Fat Bombs

This Coconut and Cinnamon Keto Fat Bomb recipe is perfect for a ketogenic and low carb plan. You can whip up this easy recipe and have everyone ooohing and aahhing in no time. Recipe from: grassfedgirl.com

buttered bacon fat bombs

67) Buttered Bacon Fat Bomb

Most of those fat bombs are sweet and feature ingredients such as chocolate and coconut oil. But Fluffy Chix Cook believe it’s hard to go wrong with the nutrition found in butter made from grass fed cows Recipe from: fluffychixcook.com

keto buttered bacon fat bomb

68) Butter Pecan Fat Bombs

Butter Pecan Fat Bombs make a great low carb keto or low carb high fat quick meal replacement or snack to help feed that ketogenic cycle while waiting for a chance to make the next meal! Recipe from: fluffychixcook.com

bullettproof fat bombs

69) Bulletproof Fat Bombs

My Bulletproof Fat Bombs taste like frozen creamy mocha smoothie. Add a splash of rum or rum extract and they resemble Tiramisu. Recipe from: ketodietapp.com

ginger fat bombs

70) Ginger Fat Bombs

I have made a few fat bomb recipes and these ginger fat bombs have to be my favourite. Fat bombs will keep you fuller for longer, keep your carb cravings away, and contain a healthy dose of coconut oil. Recipe from: ditchthecarbs.com

cocoa walnut bark keto snack

71) Coco-Cocoa-Walnut Bark

Such a simple thing, but it fills so many needs. Oh, did I mention … it’s delicious! Recipe from: djfoodie.com

cocoa butter fat bomb

72) Cocoa Butter Fat Bomb

A delicious fat bomb that is fit for impressing guests. Make suer you check out this cocoa butter keto snack. Recipe from: mariamindbodyhealth.com

keto friendly lemon mini tarts

73) LEMON MINI TARTS

I found some cute little tarts at Whole Foods. bought them anyway to see if I could make something similar minus the nasty fructose. Mine are tasty little treats that contain lots of good fats but no sugar. Recipe from: carbwarscookbooks.com

savoury mediterranean fat bombs

74) Savory Mediterranean Fat Bombs

Adding freshly chopped herbs, sun-dried tomatoes, garlic and olives gives them a strong Mediterranean kick – you won’t even know these are fat bombs! Recipe from: ketodietapp.com

orange and walnut chocolate fat bombs

75) Orange & Walnut Chocolate Fat Bombs

When creating this recipe, I was inspired by the delicious Crunchy Cherry Chocolate Confections from Low-carb So Simple. I wanted to make dairy-free “fat bombs”, so I added some coconut oil for extra fat-burning MCTs. Recipe from: ketodietapp.com

keto chocolate almond fat bomb

76) Chocolate Almond Fat Bomb

It’s hard to resist these chocolate almond fat bombs – they melt in your mouth like a chocolate truffle and fill you up with fantastic fats. Recipe from: paleorecipe.com

fudgy macadamia chocolate fat bombs

77) Fudgy Macadamia Chocolate Fat Bombs

These soft, fudgy, rich and luscious treats will appease your craving for a treat, while providing plenty of healthy fats and maintaining your ketosis. Recipe from: thenourishedcaveman.com

lemon bar fat bombs

78) Lemon Bar Fat Bombs

This recipe is keto, low-carb, paleo, grain-free, gluten-free, dairy-free, and refined-sugar-free. Recipe from: realbalanced.com

pumpkin spice keto fat bomb

79) Pumpkin Spice Keto Fat Bomb

This pumpkin spice keto fat bomb recipe is the perfect fall treat for those on a ketogenic diet. It is sugar-free and full of healthy fats that boost metabolism such as coconut oil.. Recipe from: grassfedgirl.com

choco nut keto fat bombs

80) Choco-Nut Fat Bombs

Did someone say chocolate?! Drizzle with a teaspoon of Sugar-Free Chocolate syrup, and enjoy. Recipe from: ketoship.com

maple and pecan fudge fat bombs

81) Maple & Pecan Fudge Fat Bombs

Today, I’d like to share one of my favourite fat bomb recipes: Maple & Pecan Fudge. Make suer to check out the video. Recipe from: ketodietapp.com

white chocolate butter pecan fat bombs

82) White Chocolate Butter Pecan Fat Bombs

These fat bombs are a little more complex, but the flavour you get is out of this world! I like to enjoy 1 or 2 with tea at the end of my day and a treat. Hope you enjoy them too! Recipe from: tasteaholics.com

Keto Cookies

keto cookie snacks

ginger and clove keto cookies

83) Ginger and Clove Keto Cookies

These keto cookies also go great with coconut milk, but just make sure the milk has no added sugar. Recipe from: fatforweightloss.com.au

keto snacks Oatmeal Chocolate Chip Cookies

84) Oatmeal Chocolate Chip Cookies

Perfectly cooked low-carb oatmeal chocolate chip cookies. Keto, sugar-free, no grain flours, and dairy-free! Recipe from: healthfulpursuit.com

85) Low-Carb Oreos

Basically, it’s a chocolate shortbread cookie filled with cream cheese icing! They really kill a sweet tooth and go great with coffee or a nice glass of flax milk! Recipe from: theprimitivepalate.com

86) Hazelnut Low Carb Keto Cookies

These easy hazelnut keto cookies have only 5 ingredients! They are light and fluffy on the inside, crunchy on the outside and fantastic as a treat with some nut milk or with a cup of coffee. Recipe from: lowcarbyum.com

87) Chocolate Fudge Keto Cookies

These cookies are perfectly soft and cake like, with an ever lasting chocolatey taste. Recipe from: ketoconnect.net

88) Cinnamon Butter Cookies

Besides the taste, I love the way this cookie crumbles (see what I did there?). It is so soft and falls apart easily so you’ll definitely want to grab a plate, and maybe some coconut milk to go with it. Recipe from: ketosizeme.com

89) Keto No Bake Cookies

Creamy, fudgey and crunchy are just a few words to describe these amazing keto no bake cookies. A perfect way to satisfy your sweet tooth and get in some valuable macronutrients. Recipe from: howtothisandthat.com

90) Soft Batch Cookies

Finally, a guilt-free chocolate bar that tastes ‘real’ and helps with weight loss. ChocoPerfection has 14g of prebiotic fiber in every bar which reduces sugar cravings. It’s is all natural, 100% sugar-free, and has all the beneficial anti-oxidants of chocolate. Recipe from: theprimitivepalate.com

91) Maple Macadamia Nut Cookies

Maple and macadamia nuts. Seriously, what more could you want from a cookie? Recipe from: ketoconnect.net

low carb skillet chocolate chip cookie

92) Skillet Chocolate Chip Cookie

The original Low Carb Chocolate Chip Cookie Recipe. Accept no substitutes! Your favorite grain-free cookie dough baked in a skillet for one awesomely gooey keto dessert. Recipe from: alldayidreamaboutfood.com

ketogenic almond joy cookies

93) Almond Joy Cookies

Coconut, Stevia-sweetened chocolate chips, almonds, and homemade (sugar free) low carb sweetened condensed milk. Only 4 ingredients and super easy to make! Recipe from: mymontanakitchen.com

vanilla shortbread cookies

94) Vanilla Shortbread Cookies

Not only are these Low Carb Buttery Vanilla Shortbread Cookies delicious! They make the best crumbly base for Low-Carb, no-bake Cheesecake, and Pie Recipes. Recipe from: myketokitchen.com

keto friendly peanut butter bacon cookie

95) Peanut Butter Bacon Cookie

It’s always nice to find a tasty dessert recipe that is sugar free, low carb and ketogenic. I’m looking to expand my options of easy to make treats because sometimes I like to end my day with a nibble of something sweet. Recipe from: mysugarfreejourney.com

Keto Bars

keto snack bars

nut butter keto protein bar

96) Nut Butter Keto Protein Bar

This is a really easy and tasty recipe that is ketogenic, anti-inflammatory and fat burning. This is loaded with healthy fats, protein and fiber. It is super easy to make and you will love the flavour. Recipe from: drjockers.com

homemade keto protein bar

97) Homemade Keto Protein Bar

I tend to rely on protein bars, especially while traveling or for work. This super simple keto protein bar will make your on the go snacks that much nicer. Recipe from: meatketofree.com

chocolate and coconut protein bars

98) Chocolate & coconut protein bars

Homemade protein bars are a perfect replacement for any meal if you are short of time. Have them ready in your fridge for a quick snack! Recipe from: ketodietapp.com

keto cookie bars

99) Keto Cookie Bars

Keto fat bomb cookie bars that don’t need to be kept cold. A keto fat bomb that you can take on the go! Less than 2 grams of net carbs and loaded with keto nutrients. Recipe from: healthfulpursuit.com

grain free granola bars

100) Grain Free Granola Bars

Try these which are free of sugar, grains, wheat and naturally gluten free. They are packed with seeds and nuts and a hint of cinnamon and vanilla. Recipe from: ditchthecarbs.com

coco keto bars

101) CocoKeeto Bars

These bars are perfect for a low carb or a Keto diet when you either a) need something sweet or you will eat the entire pantry or b) its the end of the day and your macro tracker tells you that you need more fat! Recipe from: ketogenicwoman.com

Chocolate coconut keto snack bars

102) Coconut Chocolate Bars

Ladies and gentlemen let me introduce: the coconut chocolate bar, one of the best low carb snacks you will try! Recipe from: thenourishedcaveman.com

Coconut Cream Protein Keto Snack

103) COCONUT CREAM PROTEIN FUDGE BARS

These are a sweet, chewy, creamy and coconutty delight! They are super easy to make – just throw everything in your food processor and give it a whirl! Recipe from: mymontanakitchen.com

Chocolate fudge protein bars

104) Chocolate Fudge Protein Bars

These delicious Chocolate Fudge Protein Bars are a no bake recipe that’s low carb, sugar free, gluten free and nut free as well! Perfect for a healthy, grab-n-go snack and packing in lunchboxes! Recipe from: sugarfreemom.com

homemade protein bars

105) LCHF protein bars (homemade Quest bars)

This version of homemade keto friendly Quest bars is a perfect on-the-go snack when all else fails without the price tag of a store bought bar. Recipe from: mysweetketo.com

Keto Smoothies

keto snack smoothies

keto chocolate smoothie

106) Keto Chocolate Smoothie

This Keto Chocolate Smoothie is the perfect meal for those following a high-fat, low-carb diet. Made with 6 ingredients it’s a wonderful way to start your day if you have a busy morning. Recipe from: elanaspantry.com

almond milk protein shake

107) Almond Milk Protein Shake

We created a creamy, high fat, low carb protein shake you can drink after every gym session without being kicked out of ketosis! Meet your macros while still enjoying your protein. Recipe from: tasteaholics.com

smoothie recipe with avocado and mint

108) Smoothie Recipe with Avocado and Mint

The green smoothie is super popular, but it’s usually loaded with sugar. Here’s a healthier low carb keto smoothie made with avocado and mint. Recipe from: lowcarbyum.com

cinnamon chocolate keto breakfast smoothie

109) Cinnamon Chocolate Breakfast Smoothie

Enjoy this delicious chocolate smoothie recipe for a fast and nutritious Paleo and Ketogenic breakfast. I used stevia as the sweetener in this recipe and the cinnamon helps to hide the stevia aftertaste. Recipe from: paleomagazine.com

peanut butter keto milkshake

110) Peanut Butter Milkshake

This super filling milkshake is loaded with fat which makes it the perfect midday pick-me-up. If you have something against peanuts, or are simply allergic, almond or cashew butter is also delicious in this shake! Recipe from: cookingispun.com

iced keto coffee

111) Iced Keto Coffee

Everyone has tried or at least heard of keto coffee. But, what about those summer days or those days you don’t want a hot beverage. Personally, I prefer ice coffee all year round! Well, we’ve re-revolutionized the coffee game with our Keto Coffee recipe. Recipe from: ketoconnect.com

green smoothie

112) Green Smoothie

I’m excited to say that this low carb green smoothie that I’m sharing today is everything you’d want a green smoothie to be! It’s creamy, refreshing, and has just enough sweetness to make it perfectly balanced. Recipe from: ibreaththehungry.com

keto snacks sweet

113) Raspberry Avocado Smoothie

A dairy free low carb raspberry avocado smoothie that’s sure to be loved by all. So delicious, you’ll will never know it has healthy avocado in it. Recipe from: lowcarbyum.com

sweet lassi with rose water and cardamom

114) Sweet Lassi with Rose Water and Cardamom

This drink calls for some sweetness, though you can start with only one package of sweetener and add more if you prefer sweeter drink. Recipe from: lowcarbsosimple.com

chocolate dipped strawberry keto milkshake

115) Chocolate-Dipped Strawberry Milkshake

A low-carb, keto, vegan milkshake recipe made with frozen strawberries and coconut milk, blended with Genuine Health fermented vegan proteins. Recipe from: healthfulpursuit.com

ketogenic minty green protein smoothie

116) Minty Green Protein Smoothie

A Minty Green Protein Smoothie that is dairy free and low carb is the perfect way to start the day! Recipe from: sugarfreemom.com

low carb chocolate avocado smoothie

117) Chocolate Avocado Raspberry Smoothie

They can be so thick you need to eat them with a spoon, or thin enough to slurp easily through a straw. Recipe from: alldayidreamaboutfood.com

blueberry coconut chia smoothie

118) Blueberry Coconut Chia Smoothie

Blueberries, chia seed and coconut come together for a creamy low carb smoothie. Jam-packed with antioxidants and healthy fats, it’s a great snack for kids and adults alike. This post is sponsored by Wyman’s of Maine. Dairy-free and vegan options. Recipe from: alldayidreamaboutfood.com

keto snacks sweet frosted lemonade

119) Frosted Lemonade

Creamy and refreshing dairy-free, sugar-free mock Chick-Fil-A Frosted Lemonade. Makes 1-quart serving or smaller servings to share. Recipe from: mamashire.com

Keto smoothie recipe

120) Avocado, Chia Seeds and Cacao Smoothie

This keto smoothie is loaded with healthy fats and protein foods. All of the ingredients in this smoothie are nutritious, heart healthy and keto-friendly — plus, they’re delicious! Recipe from: draxe.com

keto coffee

121) Keto Coffee with MCT Oil

A keto snack list wouldn’t be complete without a simple high fat keto coffee to top it off! Check out this simple recipe if you’re looking for an alternative to bulletproof coffee. Recipe from: ingfit.com

If you enjoyed this article make sure to check out our other keto posts:

Did I miss any keto snacks? Do you have a great recipe to add? Let me know your thoughts in the comments section below.

This Sausage and Herb Keto Stuffing Recipe is simple to make and loaded with flavor, with all the taste and texture of a traditional stuffing recipe. Seasoned low carb bread, cooked with Italian sausage, loads of fresh herbs, sautéed onion, celery, and garlic. It is the perfect side dish for your low carb Thanksgiving table. (low carb, keto, gluten free, dairy free, paleo, and Whole30)

A white casserole dish full of low carb stuffing, made with keto bread, sausage, onion, celery and fresh herbs.

Ingredients in Sausage and Herb Keto Stuffing

Ingredients all laid out to make stuffing - croutons, sausage, onion, celery, herbs, garlic, egg, and chicken stock.

Ingredients Notes and Substitutions

  • Keto croutons: For this low carb stuffing recipe you can go with store-bought keto croutons (code kyndra15 for 15% off) to make things quick and easy, or you can make your own out of my Keto Everything Bun Recipe. It is a very versatile keto bread recipe. If making homemade, I recommend making the buns a few days ahead of time, cutting the buns up into crouton sized pieces and leaving them on the counter to get stale.

  • Sausage: For this gluten-free stuffing recipe, I like to use ground Italian sausage. You can buy raw sausage links and remove the casings, or you can buy bulk sausage. (Try this Keto Sausage Gravy Recipe)

  • Vegetables: What would a traditional Thanksgiving stuffing recipe be without delicious sautéed onions and celery? You could also use leeks and shallots.

  • Chicken stock: For this recipe you can use either chicken stock or chicken broth. You can even use vegetable stock.

  • Herbs: This easy keto stuffing calls for fresh parsley, sage, and rosemary. It is also delicious with a little fresh thyme thrown in.

How to Make Low Carb Stuffing

Step by Step Instructions on how to make keto and gluten free stuffing.

Step by Step Instructions

1: Preheat the oven to 350°F. Grease a 9 x 13 baking dish with butter. Place the croutons in a large mixing bowl. 

2: In a large skillet, over medium heat, cook the sausage until it is browned and cooked all the way through.

3. Using a slotted spoon, transfer the sausage (retaining the drippings in the pan) to the bowl with the croutons. 

4. To the sausage drippings, add the butter. Once the butter has melted, add the onion, celery, garlic, parsley, sage, rosemary, salt and pepper to the pan. Sauté until the onions and celery are tender, and the garlic is fragrant, about 8 to 10 minutes. 

Step by Step Instructions on how to make keto and gluten free stuffing.

5: Transfer the cooked veggies, with all drippings, to a large bowl with the croutons and the sausage.

6: In a small mixing bowl, whisk together the chicken broth, and the egg.

7. Pour the mixture over top of the croutons, sausage and vegetables and toss to combine, making sure all the croutons are coated and all the liquid has been evenly absorbed. 

8. Transfer the mixture to the prepared casserole dish and bake for 60 minutes, or until the top is golden brown and crispy and the center is hot. Garnish with reserved herbs before serving. 

A white casserole dish full of low carb stuffing, made with keto bread, sausage, onion, celery and fresh herbs.

Recipe Tips and Variations

  • Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days.

  • Reheating: I recommend reheating this Sausage and Herb Keto Stuffing in the oven.

  • Croutons: To make your own keto croutons for this recipe, you can use a double batch of my Keto Everything Buns to make homemade keto-friendly croutons. These are the croutons I use.

  • Make it vegetarian: To convert this sausage stuffing to a vegetarian keto stuffing recipe, simply omit the sausage and replace the chicken stock with vegetable stock. You will also want to reduce the chicken stock to 1 ¾ cups to 2 cups.

  • Toppings: Add some of these Sugar-Free Dried Cranberries and Candied Pecans on top for a hint of sweet to pair with the savory.

A white casserole dish full of low carb stuffing, made with keto bread, sausage, onion, celery and fresh herbs.

Frequently Asked Questions

How to make homemade keto croutons

To make keto croutons, start with my Keto Everything Bun recipe, and then

What’s the difference between stuffing and dressing?

Traditionally stuffing is cooked inside the turkey, while dressing is prepared separately and baked in a casserole dish. However, the ingredients and methods are pretty much the same minus the actual baking and the names have become somewhat interchangeable.

Can I cook this stuffing inside turkey?

Yes! Absolutely. Simply reduce the chicken stock by 1 cup and follow the same step by step directions, but instead of baking it in a casserole dish, stuff it into the turkey and let it cook as the turkey roasts.

A white casserole dish full of low carb stuffing, made with keto bread, sausage, onion, celery and fresh herbs.

What to Serve with Keto Stuffing

  • Herbed Butter Roasted Turkey

  • Sugar-Free Glazed Ham

  • Keto Green Bean Casserole

  • Cauliflower Mash with Keto Gravy

  • Keto Pecan Pie

A white casserole dish full of low carb stuffing, made with keto bread, sausage, onion, celery and fresh herbs.

More Keto Thanksgiving Recipes

  • Herbed Butter Roasted Turkey
  • Low Carb Green Bean Casserole
  • Cauliflower Mash with Keto Gravy
  • Keto Pumpkin Pie – gluten free, sugar free

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A white casserole dish full of low carb stuffing, made with keto bread, sausage, onion, celery and fresh herbs.

Sausage and Herb Keto Stuffing



  • Author:
    Kyndra Holley

  • Total Time:
    1 hour 30 minutes

  • Yield:
    10 servings

  • Diet:
    Gluten Free


Print Recipe


Pin Recipe

Description

This Sausage and Herb Keto Stuffing Recipe is so close to the real deal, you won’t even know it is made with low carb croutons. Seasoned low carb bread, cooked with Italian sausage, loads of fresh herbs, sautéed onion, celery, and garlic. It is the perfect addition to your low carb Thanksgiving table. (low carb, keto, gluten free, paleo, and Whole30)


Ingredients


Units
  • 8 cups unseasoned keto croutons (I use this brand) code Kyndra15 for 15% off (see ingredients notes above in blog post)
  • 1 pound bulk sweet Italian sausage
  • 1 stick salted butter (½ cup), extra for the baking dish
  • 1 large onion, diced
  • 4 ribs celery, diced
  • 6 garlic cloves, minced
  • 3 tablespoons chopped fresh parsley, more for garnish
  • 1 ½ tablespoons chopped fresh sage, more for garnish
  • 1 tablespoon chopped fresh rosemary
  • ½ teaspoon sea salt
  • ½ teaspoon ground black pepper
  • 2 ½ cups chicken stock
  • 1 large egg, whisked

Instructions

  1. Preheat the oven to 350°F. Grease a 9 x 13 baking dish with butter. Place the croutons in a large mixing bowl. 
  2. In a large skillet, over medium heat, cook the sausage until it is browned and cooked all the way through. Using a slotted spoon, transfer the sausage (retaining the drippings in the pan) to the bowl with the croutons. 
  3. To the sausage drippings, add the butter. Once the butter has melted, add the onion, celery, garlic, parsley, sage, rosemary, salt and pepper to the pan. Sauté until the onions and celery are tender, and the garlic is fragrant, about 8 to 10 minutes. 
  4. Transfer the cooked veggies, with all drippings, to the mixing bowl with the croutons and the sausage.
  5. In a small mixing bowl, whisk together the chicken stock, and the egg.
  6. Pour the mixture over top of the croutons, sausage and vegetables and toss to combine, making sure all the croutons are coated and all the liquid has been evenly absorbed. 
  7. Transfer the mixture to the prepared baking dish and bake for 60 minutes, or until the top is golden brown and crispy and the center is hot. 
  8. Garnish with reserved herbs before serving. 

Notes

  • Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days. 
  • Reheating: I recommend reheating this Sausage and Herb Keto Stuffing in the oven. 
  • Make it vegetarian: To convert this sausage stuffing to a vegetarian keto stuffing recipe, simply omit the sausage and replace the chicken stock with vegetable stock. You will also want to reduce the chicken stock to 1 ¾ cups to 2 cups. 
  • Croutons: To make your own keto croutons for this recipe, you can use a double batch of my Keto Everything Buns to make homemade keto-friendly croutons.
  • Prep Time: 20 minutes
  • Cook Time: 70 minutes
  • Category: Side Dish Recipes
  • Method: Baking
  • Cuisine: American

Keywords: keto stuffing, keto dressing, low carb stuffing, low carb dressing, gluten free stuffing, gluten free dressing, how to make keto stuffing, keto croutons, keto bread recipes, keto holiday recipes, keto thanksgiving recipes , keto Christmas recipes

The post Sausage and Herb Keto Stuffing appeared first on Peace Love and Low Carb.

If you’re going keto and thought that mean an end to enjoying a glass of chocolate milk, think again!

While traditional chocolate milk is chock full of sugar (pardon the pun) and is a big no-no on the keto diet, there is good news…

It is actually possible and not to mention quick, easy and delicious to make homemade keto chocolate milk.

It’s a simple as a glass of milk with a few extras and you’ll be enjoying a tasty chocolate drink in a matter of minutes!

The best thing is it stores well in the fridge and goes down great as an after dinner treat or anytime you crave a something sweet. You can even combine it with other drinks and smoothies which we will cover later.

This recipe is so simple you can literally be enjoying it in the time it takes you to finish this article. So get ready and lets make some low carb chocolate milk!

 

How To Make Keto Chocolate Milk

Making this keto chocolate milk mix is as simple as combining a few ingredients in a blender and giving it a wiz! You’ll be sipping low carb chocolate milk in no time I promise. However I thought I would give you a few tips that I’ve picked up a long the way that will help you get the best glass of keto chocolate milk your very first time!

 

Use low carb milks

It’s not a big surprise that traditional chocolate milk is not keto friendly. What might surprise you is that it’s not just the added sugars that make it a danger for keto dieters.

In fact there’s actually a lot of carbs that naturally occur in regular milk. If you’ve been on the keto train for a while now you’ve probably already realised this but it is important to note.

Here’s a breakdown of the carbs in a normal glass of milk.

carbs in chocolate milk

 

Luckily though there are a few helpful alternatives that we can use that taste just as good without the extra carbs.

To make this keto chocolate milk live up to its name and be “keto” we need to use a low carb milk.

The two low carb milks that I recommend are almond milk or coconut milk. I have used almond milk for this recipe however you can substitute in any low carb milk you have in the fridge at the time.

Another option would be to go the heavy cream route. This is possible too however if you are going to, I would suggest doing a mixture of heavy cream and almond or coconut milk as the heavy cream will be very thick and rich on its own.

It’s always a good practice to check the labels of the products you buy as some company’s sneak sugar and carbs into their products. So make sure your almond or coconut milk isn’t secretly hiding 10+ grams of sugar!

 

Cacao vs Cocoa

To get the great chocolate-y flavour in our keto chocolate milk we are going to be using cacao powder.

You may have heard news stories talking about the health benefits of eating chocolate. Usually what these studies are referring to isn’t your regular store bought chocolate they are talking about cacao.

So what’s the big difference between cocoa and cacao? Besides a few letters of course!

I think Food Matters explain it best:

“Raw cacao is made by cold-pressing un-roasted cacao beans. The process keeps the living enzymes in the cacao and removes the fat (cacao butter).

Cocoa looks the same but it’s not. Cocoa powder is raw cacao that’s been roasted at high temperatures. Sadly, roasting changes the molecular structure of the cacao bean, reducing the enzyme content and lowering the overall nutritional value.”

This results in Cacao having more antioxidants and nutrients.

So not only are you going to enjoy a delicious keto chocolate milk you are actually getting some beneficial antioxidants as well.

It just keeps getting better doesn’t it!

Keto milk chocolate

 

Keto Chocolate Milk Variations

This is a simple and easy keto chocolate milk recipe but the best thing about it is the amount of additional ingredients you can add to mix up the flavours or adjust the nutrition.

It’s like a blank canvas! Perfect as it is but so easy to mix up should you feel like it.

If you’d like your chocolate milk to have a little more chocolate flavour. Simply stir in a little extra cacao powder. If that’s not to your liking you can add a little extra stevia to make the drinks slightly sweeter.

Here are some other great ideas to mix up your traditional drink. Simply throw in one or more of these ingredients to the blender to create a different spin on the classic!

  • Creamy nut butter. Almond and peanut work great.
  • A few drops of vanilla extract make a tasty addition.
  • Orange zest or extract. We all know orange and chocolate are great together!
  • MCT Oil. Add some extra healthy fats to your drink!
  • Spices like cinnamon or nutmeg can work well.
  • Berries and other low carb fruits can also make a nice change.

 

Do I Need To Use A Blender?

If you don’t have access to a blender or just don’t want the extra clean up you can make this keto chocolate milk by hand.

I will say that a blender does make easier work and helps to combine all of the ingredients best especially if you are adding some of the extra ingredients mentioned above.

However the important thing is that it is possible to stir everything in with a spoon if you need to.

low carb chocolate milk

How To Serve Keto Chocolate Milk?

This low carb chocolate milk mix is great as is but it also works with a whole heap of other keto recipes too.

Why not try:

  • Chocolate coffee. Heat the mixture up and add it to your coffee for a chocolate hit.
  • Add flavour to your low carb smoothies instead of just using milk.
  • Low carb cocktails. If you’re in the mood for a drink, why not try adding your favourite low carb alcohol.

 

Keto Chocolate Milk Mix Recipe

Get ready to enjoy a tasty chocolate milk without the carbs. If you’re a fan of chocolate milks I think this recipe will soon become one of your favourites. Make sure to let me know what you think and any other ideas you have for this recipe in the comments below.

Also once you’ve given it a try leave a rating below.

keto chocolate milk mix recipe
Print Recipe
4.50 from 2 votes

Keto Chocolate Milk

A Delicious Keto Chocolate Milk Recipe
Prep Time2 minutes
Total Time2 minutes
Course: Drinks
Keyword: keto
Servings: 2
Calories: 78kcal
Author: KileyReid

Ingredients

  • 2 cups Low Carb Milk (coconut or almond)
  • 2 tbsp Cacao Powder
  • 3 tbsp Stevia Powder
  • 1 pinch Sea Salt (or himalayan)

Instructions

  • Add milk to the blender then throw in the dry ingredients.
  • Blend and pour into glasses to enjoy!

If you enjoyed this low carb chocolate milk recipe why not check out this post on 121 Keto Friendly Snacks.

Standing yoga poses are a great way to improve your balance, posture and mobility. Doing these poses regularly will allow you to build strength and lay a foundation for a safe yoga practice.

Yoga is a great way to improve flexibility and strength in your body, it also helps to strengthen the mind. Yoga improves your balance, posture, endurance, co-ordination, concentration, circulation, breathing and energy. In this article we will go over some standing yoga poses to use in your practice.

Beginner’s Level Standing Yoga Poses

If you’re new to yoga these beginner level standing yoga poses will give you a strong foundation to build upon in your practice.

Mountain Pose (Tadasana)

yoga standing mountain pose

The mountain pose is the foundation of all standing poses. It might not look like much but the mountain pose is an important starting position, resting pose and tool to improve posture which leads to many other standing poses in yoga. The mountain pose also helps to provide a sense of groundedness, stability and confidence in your practice.

Performing your Mountain Pose:

  • Start with your feet together or hip width apart and balance your weight evenly across the balls and the heels of your feet, (make sure you do not lean forward or backwards).
  • Keep your arms out to the side.
  • Breathe in deeply through the nose and out through the mouth.
  • Let go of any negative thoughts and just focus on the present moment.
  • Next up, pull your knee caps up, tuck your tailbone under and squeeze the thighs (keep your legs straight but not locking the knees).
  • Make sure your hips are aligned and over your ankles.
  • Lift and spread your toes.
  • Slightly tuck your chin towards your sternum but keeping your neck in a natural position as it is an extension of the spine.
  • The crown of the head should be pressing up towards the ceiling.
  • Keep your shoulders back and down in a relaxed position, with your chest lifted and reaching your fingertips towards the ground.
  • Now you can either stay at this level or if your body feels ok and you want a little bit more then you can bring your hands to your heart in the prayer position and keep your gaze forward.
  • Or if your want even more you can, inhale taking your arms up into a H position, keeping your palms facing inwards.
  • Reach up with your fingers, keep the crown of your head up and take upto 8 breathes here.
  • To finish the pose, if you are not already at the prayer position, then as you exhale come into the prayer then release.

Standing Forward Bend (Uttanasana)

yoga standing forward bend pose

Standing forward bend is a smooth transition from mountain pose and you will find a deep stretch in the entire back body.

Beginner’s Level

Performing your Standing Forward Bend:

  • Start with your feet together and a slight bend in the knees.
  • Inhale deeply and as your exhale fold your upper body over your legs from your hips (not from your lower back).
  • Bring your hands to the mat, either to the sides of your feet or in front of you, (keep a slight bend to the elbows or even use a block).
  • Hang the crown of your head down.
  • Ground the heels of your feet to the mat and lift your sit bones up to the ceiling, rotate your thighs slightly inward (do not lock your knees).
  • Engage and draw up your inner thighs towards the ceiling, keep your hips inlined over the ankles and the weight in the balls of your feet.
  • On each inhalation, gently lift your torso and lengthen, then as you exhale reach a little deeper into the pose.
  • Keep the pose going for up to 10 breathes, the to release bring your hands to your hips, keeping your back flat and pulling down through the sit bones, gently rise up in to Mountain Pose.

Warrior I Pose (Virabhadrasana I)

yoga standing warrior 1 pose

There are three variations of the warrior pose. The Warrior I pose stretches the shoulders, chest, lungs, abdomen and groin. It strengthens the back muscles, shoulders and arms. It stretches and strengthens the ankles, calves and thighs.

Beginner’s Level.

Performing Warrior I Pose:

  • Begin in Mountain Pose.
  • Step your right foot to the back of the mat, placing it on a 45 degree angle and grounding the heel down (aligning your right heel with your left heel).
  • Bend your left knee on to a 90 degree angle, keeping both hips facing forward.
  • As you inhale, reach both arms up above your head with the palms facing inwards (keeping your shoulders back and down).
  • As you exhale, turn your torso to the right and try to align your pelvis with the front of the mat.
  • Press your left foot into the ground and arch your upper back slightly.
  • As you exhale, bend your right knee over your right ankle, so the shin is facing the floor.
  • Keep your ribcage lifted and reach out through your arms, keep your gaze forward.
  • If you want a little more out of the pose you can, bring the palms together above the head and reach further and tilt your gaze towards your thumbs.
  • Stay in this position for up to 10 breathes.
  • To release the pose inhale deeply, press the back heel into the ground, straightening your back whilst reaching through your arms.
  • Turn the feet forward and either keep reaching your arms up or release them when you exhale. (Take a few breaths here before alternating to the other side).
  • Finally return to Mountain Pose.

Warrior II (Virabhadrasana II)

yoga standing pose warrior 2

Warrior II stretches and strengthens the body in the one movement, allowing you to feel like a strong warrior. This pose will build strength your ankles, legs, glutes, core, back and shoulders.

Beginner’s Level.

Performing the Warrior II Pose:

  • Begin in Mountain pose.
  • Step your right foot to the back of the mat, placing it on a 45 degree angle and grounding the heel down (aligning your right heel with your left heel).
  • Keep your legs straight and firm, whilst pressing the four corners of your feet into the ground.
  • As you inhale keep your arms parallel to the floor and make sure your shoulders are back and down.
  • As you exhale bend your left knee (keep it over the ankle) and the left thigh should be parallel with the floor, (feet should be aligned heel to heel).
  • Press the big left toe into the ground to stay balanced and push the right thigh back.
  • Engage your abdomen, tuck your tailbone under and your shoulders should be aligned with the hips.
  • Lengthen through the neck and reach into the finger tips, bring your gaze to over the left hand (should be at the front).
  • Hold the pose for 8 breaths here.
  • To release the pose press into your feet and as you exhale straighten your legs.(Take a few breaths here before alternating to the other side).
  • Finally return to Mountain Pose.

Reverse Warrior (Viparita Virabhadrasana)

yoga standing pose reverse warrior

Reverse Warrior is a variation of the warrior II pose that provide a great stretch in the side body.

Intermediate Level.

NEEDS MOVING TO INTERMEDIATE

Performing the Reverse Warrior Pose:

  • Begin in the Warrior II Pose.
  • Tuck your tail bone under and engage your abdomen.
  • Your back hand should be placed on the thigh of your back leg.
  • As you inhale, the front arm now reaches straight up past the head and if you can, turn your gaze to up towards the raised arm.
  • The front knee should be kept bent and press into the feet keeping the legs strong.
  • The shoulders should be relaxed and sink your hips down.
  • Hold this pose for up to six breathes.
  • To release this pose, as you inhale bring your arms parallel to the floor and come back onto Warrior II.
  • Repeat on the opposite side.

Chair Pose (Utkatasana)

yoga chair pose

The Chair Pose mainly strengthens your arms and thighs but it is also toning your buttocks, hips, abdomen, back and shoulders.

Beginner’s Level.

Performing the Chair Pose:

  • Begin in Mountain Pose.
  • On inhalation reach your arms up so they are perpendicular with the floor, bring your hands either to face each other or if you can you could bring them together.
  • As you exhale, bend your knees and press your buttocks out as if you were about to sit on a chair (keep the tailbone tucked towards the floor and keeping the back straight and long.
  • Press and engage the legs towards each other and spread the weight evenly.
  • Bring the torso on an right angle to hug in towards the tops of the thighs.
  • Pull your shoulder blades back towards each other.
  • Hold the pose for up to 8 breaths.
  • To release the pose, on exhalation firmly press into the feet and straighten your legs, bring your arms down to your sides and end in Mountain Pose.

Upward Salute (Urdhva Hastasana)

Upward Salute

The Upward Salute strengthens the arms and shoulders, aswell as lengthens the side waist.

Beginner’ Level.

Performing the Upward Salute:

  • Begin in Mountain Pose.
  • Inhale and raise your arms out and above your head, bringing the fingertips together reaching up. (Keep the crown of your head upright).
  • Shoulders should be back and down.
  • Press the feet firmly into the floor.
  • Bring the thumbs towards the back of your crown and gaze up slightly.
  • You can stay here or if it feels comfortable on exhalation you can,  press the left hip out to the side and arch into the right side.
  • Engage your legs and buttocks.
  • Stay in the pose for up to eight breaths.
  • To release the pose on inhalation press into the feet into the ground and and reach the arms back up towards the sky, then dropping them back down in prayer position and finally into Mountain Pose.
  • Repeat on the opposite side.

Extended Side Angle (Utthita Parsvakonasana)

Extended side angle

The Extended Side Angle Pose strengthens the legs whilst opening the side of the body and stimulates the abdominal organs.

Beginner’s Level.

Performing the Extended Side Angle:

  • Begin in Warrior I or Warrior II Pose.
  • Bend the front knee and bend the same elbow and place it down to the knee.
  • Inhale the opposite arm up towards the sky, reaching through the finger tips.
  • On exhalation, bring the arm to the ear making a straight line through the side of the body.
  • Press the hips down to the floor, keeping the front knee bent over the ankle. (If you want to go a bit further bring the hand from your knee down to the floor next to the outside of your foot and press the knee into the side of your arm).
  • The tail bone should be tucked under.
  • Hold the pose for up to eight breaths.
  • To release the pose, push the feet into the floor and inhaling reaching up through the arm and back into an upright position.
  • Repeat on the opposite side.
  • Then finally come back into Mountain Pose.

High Lunge (Utthita Ashwa Sanchalansana)

High Lunge

The High Lunge stretches the groin and legs whilst strengthening the lower body. It also opens the chest and hips and lengthens the spine.

Beginner’s Level.

Performing the High Lunge Pose:

  • Begin in Downward Facing Dog.
  • As you inhale lift the right leg up behind you and as you exhale bring it through to the front placing the foot flat to the ground between your hands, (the knee should be aligned above the ankle).
  • The left leg should be strong.
  • Engage the abdominal muscles up and in, lifting your torso upright and arms should come up at the same time bringing them out to the side and above your head, palms should be facing towards each other.
  • Shoulders should be back and down and open the chest.
  • Keep the tail bone tucked under and reach through your back heel.
  • Bring your gaze up to your fingertips.
  • Hold the pose for up to eight breaths.
  • To release the pose, exhale and bring your hands back down to the floor.
  • On the next exhalation, bring your right foot back into Downward Facing Dog Pose.
  • Repeat on the opposite side.

Pyramid (Parsvottanasana)

Pyramid

The Pyramid Pose invigorates the brain, heart and thyroid. It strengthens the hamstrings and the lower back.

Beginner’s Level.

Performing the Pyramid Pose:

  • Begin from High Lunge Pose.
  • Keep the left foot forward and step the right foot back (heels down and facing forward) enough to straighten both legs.
  • Interlace your fingers behind your back and gently round the spine bringing your forehead towards the left knee. (You may be able to lift your arms away from your back to deepen the stretch).
  • Keep the legs strong and firmly press your feet into the ground.
  • Hold this pose for up to eight breaths.
  • To release the pose unlock your fingers and as you inhale, lift your torso, step the right foot back and bend the left knee into the High Lunge Pose.
  • Repeat on the opposite side.

Goddess Squat (Utkata Konasana)

Goddess Squat-min

The Goddess Squat stimulates the cardiovascular and respiratory systems. It opens the chest and hips whilst toning and strengthening the lower body.

Beginner’s level.

Performing the Goddess Squat:

  • Begin in Mountain Pose.
  • Bring your feet so they are about 3 feet apart on a 45 degree angle.
  • Bring your arms to shoulder height and bend your elbows up onto a 90 degree angle with your palms facing each other.
  • On exhalation bend your knees in to a squatting position, (make sure your knees are above the ankles and pressing back).
  • The hips should be forward.
  • Drop the shoulders back and down whilst drawing your shoulder blades back.
  • Keep the chest lifted.
  • Feel strong in your arms with your fingers spread but imagine you are holding a block .
  • Keep the gaze forward.
  • Hold the pose for up to eight breaths.
  • To release the pose as you inhale straighten the legs and extend your arms up to the sky and then back down to your sides ending in Mountain Pose.

Standing Back Bend (Anuvittasana)

 The Standing Pose-min

The Standing Back Bend opens the front of the body whilst strengthening the respiratory and cardiovascular system.

Beginner’s Level.

Performing the Standing Back Bend:

  • Begin in Mountain Pose.
  • Bring the palms of your hands to your lower back (fingertips facing down and elbows tucked in).
  • Press the feet firmly into the ground and pull up the knee caps up.
  • Engage your thighs and buttocks.
  • Pushing your hips forward and start to arch the torso back, either keep the head looking forward or gently drop it backwards if it feels safe to do so.
  • Your arms should be supporting the weight.
  • Hold the pose for up to eight breaths.
  • To release the pose keep the arms and legs strong and as you inhale slowly bring your torso back up (letting your neck and head be the last to come up). Finally come back into Mountain Pose.

Wide Legged Forward Bend (Prasarita Padottanasana)

wide legged forward bend

The Wide Legged Forward Bend stretches and strengthens the ankles, inner and outer legs. It stretches the spine and it can help relieve headaches and fatigue as it stimulates the circulation to the brain.

Beginner’s Level.

Performing the Wide Legged Forward Bend Pose:

  • Begin from Mountain Pose.
  • Step your legs wide apart (as wide as feels comfortable), make sure your feet are parallel to each other.
  • Press into the outer edges of the feet and ground down the big toes.
  • Engage your thighs and bring your hands to your hips.
  • As you inhale lengthen through the upper body and as you exhale, from the hips your are folding forward (keeping the hips over the heels).
  • The back should be straight and the chest open.
  • Press your hands in to floor directly under the shoulders (keeping the arms straight).
  • Bring your gaze to the front.
  • If you want to go a little further then you can bend your elbows above the hands (the elbows should be angled back) and bend from the hips further. The neck should be long and the head down, maybe even resting the crown on the floor.
  • Stay in the pose for up to eight breaths.
  • To release from the pose, inhale and walk the hands forward (under the shoulders again)keep the legs straight and pressing into the ground. As you exhale bring the hand to the hips, keeping the back straight. The next inhalation press in to the feet and gently bring your back up right.
  • Finally come back into Mountain Pose.

Tiptoe Pose (Prapadasana)

tiptoe yoga

The Tiptoe Pose strengthens the core stability, improves balance and keeps the reproductive system healthy.

Beginner’s Level.

Performing the Tiptoe Pose:

  • Begin in Mountain Pose.
  • Bend you knees and lift your heels off the floor as you lower your hips towards the heels.
  • Place your fingertips to the floor.
  • Bring the knees towards each other and down.
  • Keep your gaze focused on the same spot to help you balance .
  • As you inhale bring your hand to your heart in prayer position.
  • The chest should be pressed forwards and the shoulders back and down.
  • You can stay here or if you want a little bit more on inhalation you can gently twist to one side (remember to alternate side once your have finished the first side) or you can raise your arms above the head.
  • Hold the position for upto eight breaths.
  • To release the pose slowly lower the hands to the floor and bring your feet back into Downward facing Dog pose.

Shiva Twist (Parivrtta Natarajasana)

shiva twist

The Shiva Twist stretches and strengthens the chest, shoulders, core muscles, groin, thighs, knees and ankles. It improves your mood and concentration.

Beginner’ s Level.

Performing the Shiva Twist Pose:

  • Begin in Mountains Pose.
  • Place your hands on your hips and slightly bend your right knee, (bring all the weight to the left leg).
  • As you inhale lift your right knee up as high as feels right.
  • Focus your eyes on one spot to help with balancing.
  • Bring your arms up with your elbows bent and palms should be facing towards the front.
  • Engage your legs and on exhalation twist your torso to the right and focus your gaze on a new spot.
  • Keep the left leg strong and bring your left elbow to your right knee.
  • Hold this pose for up to eight breaths.
  • To release from the pose slowly exhale rotate your torso back to the front, bringing your arms down and hands to the hips. Dropping the Right leg back to the ground and coming into Mountain Pose.
  • Repeat on the opposite side.

NEEDS PICTURE

Tree (Vrikshasana)

yoga standing tree pose

The Tree Pose strengthens the ankles, knees and thigh muscles. It helps to improve posture and balance.

Beginner’s Level.

Performing the Tree Pose:

  • Begin in Mountain Pose.
  • Keeping the spine long, reach for your left ankle and place the sole of the foot either above the inner right ankle, above the inner knee or nice and high up the thigh.
  • Tuck the tailbone towards the floor, standing nice and tall, find a focus point to help maintain your balance.
  • Press the sole of the left foot into your right leg engaging where they have contact.
  • Make sure both hips are aligned and facing forwards, keeping the left knee pushing out to the left.
  • If it feels comfortable you can raise your hands above your head keeping the palms pushed together, the shoulders should be back and down.
  • Engage the abdominal muscles and lift the chest.
  • Hold the pose for up to eight breaths, on each breath grounding the right foot into the ground and reaching up through the fingers.
  • To release the pose as you exhale, release the left leg back down and come into mountain pose.
  • Repeat on the opposite side.

Half Moon Pose (Ardha Chandrasana)

yoga standing half moon pose

The Half  Moon Pose stretches the thighs and ankles whilst improving balance.

Beginners Level.

Performing the Half Moon Pose:

  • Begin in Warrior II Pose, with the right foot at the front of the mat.
  • Keeping the right arm parallel to floor, bring your left hand to the hip.
  • Bring you weight into your right leg.
  • As you exhale reach out with your right arm and the torso will follow as the left foot begins to feel light.
  • Keeping  a bend in the front knee, bring your right hand to the floor on the outer side of the right foot (right hand should be directly under the shoulder).
  • Engaging the abdominal muscles and find a focal point on the ground to maintain your balance.
  • As you inhale straighten the right leg and simultaneously raise the left leg parallel to the floor.
  • Pressing into the ground through your right foot (knee cap should be facing forward and not locked) and push out through the left heel.
  • Roll the right buttock under by externally rotating the top of the right thigh, keeping the legs engaged.
  • Feel the length through both sides of the waist.
  • As you inhale lift the left arm and reach out through the fingertips.
  • Keep the left hip slightly forward.
  • Keep your gaze focused on the floor or if it feels comfortable you can turn it to look up towards the raised left hand.
  • Hold this pose for up to eight breaths.
  • To release from this pose, on exhalation bring your gaze back to the floor (if its not already), lower the left leg back down to the floor and return to Warrior II.
  • Repeat the pose on the opposite side.

Standing Spinal Twist Pose (Katichakrasana)

yoga standing spinal twist pose

The Standing Spinal Twist Pose helps to lose weight and burns waist fat. It strengthens the spine and relieves constipation.

Beginner’s Level.

Performing the Standing Spinal Twist:

  • Begin with your feet together and standing straight.
  • As you inhale reach your arms out in front out you with your palms at shoulder width and facing each other (arms should be parallel with the floor).
  • As you exhale, slowly twist your torso to the right from the waist and look over your right shoulder.
  • Keeping your feet pressing firmly into the ground (make sure they are staying forward).
  • Keep your arms strong and apart (imagine you have a block between them).
  • As you inhale, gently bring your arms and torso back to the centre.
  • As you exhale, take the twist gently to the left side.
  • Repeat this up to eight times on each side.
  • To release from the pose, inhale come back to the centre and as you exhale, release your arms back down to your sides and come into Mountain Pose.

Standing Half Forward Bend (Ardha Uttanasana)

yoga standing half forward bend

The Standing Half Forward Bend improves and strengthens the posture and ankles. It also improves the digestive system.

Beginner’s Level.

Performing the Standing Half Forward Bend:

  • Begin in Mountains Pose.
  • As you exhale, bring the hands to the hips and hinge forward  to half way, keeping your back flat, the crown of your head should be towards the front.
  • As you inhale, draw your abdominal muscles in and ground down through your feet, keeping the legs strong.
  • Reach your finger tips forward, and draw your shoulders blades away from your ears.
  • If it feels comfortable lift your head slightly to look forward but keeping the neck long. You can even reach your arms forward to the front of the room.
  • Opening the chest and hold this pose for up to eight breaths.
  • To release from the pose, as you inhale slowly come back up into Mountains Pose, restacking one vertebrae at a time and the head should come up last.

Downward Facing Dog Pose (Adho Mukha Svanasana)

yoga standing downward dog pose

The Downward Facing Dog Pose deeply strengthens and stretches the whole body. It can relieve headaches and depression. It improves the memory and stimulates the digestive system.

Beginner’s Level.

Performing the Downward Facing Dog Pose:

  • Begin on the floor on your hands and knees, hands should be slightly forward of the shoulders and knees should be aligned directly under the hips.
  • Spread your fingers wide and the middle fingers should be pointing towards the front.
  • Rotate your forearms in and the upper arms and shoulders rotate outwards.
  • As you exhale engage your stomach muscles, pressing the hands firmly into the ground and tuck your toes under and lift your knees away from the floor (the feet should be hip width apart, heels lifted and a bend in the knees).
  • On exhalation, lengthen the Tailbone, lifting your hips back and away from you, pressing the body back into an upside down v.
  • If you can, straighten your legs (keeping the back straight), pushing the thighs and knees back, stretching your heels back down towards the floor.
  • Lift the Sitting bones towards the ceiling. Draw your inner legs up from the ankles.
  • Pushing your hands into the ground, the upper arms should be pressing towards each other. Keeping the shoulder blades down the spine and the head is an extension of the body (do not let it hang).
  • Hold this pose for 1-2 minutes.
  • To release from the pose, on exhalation bend your knees and come down to the floor into Childs Pose.

Plank (Kumbhakasana)

yoga standing plank pose

The Plank Pose strengthens the arms and spine while toning the abdominal muscles. Its improves stability.

Beginners Level.

Performing the Plank Pose:

  • Begin on your hands and knees with your hands directly underneath your shoulders (spreading your fingers). The Torso should be parallel to the floor.
  • Pressing down into the ground through your forearms and hands, keeping the outer arms inwards.
  • Gaze down to lengthen the neck, draw the shoulder blades back and keep the chest lifted, engage the abdominal muscles.
  • Tuck your toes under, and bring your feet back to bring the body into a straight line. (make sure your hips are lifted and the Tailbone down, lengthening down towards the heels).
  •  Hold the pose for up to 1 minute.
  • To release from the pose, slowly bring your knees back to the ground and come into Child Pose.

Dolphin Pose (Ardha Pincha Mayurasana)

yoga standing dolphin pose

The Dolphin Pose builds upper body strength and strengthens the core. It opens the shoulders, upper back and lengthens the spine whilst stretching the hamstrings. It also stimulates the nervous system.

Beginners Level.

Performing the Dolphin Pose:

  • Begin on the floor on your hands and knees with your knees directly under your hips and your forearms flat on the floor directly under your shoulders. (spread your fingers widely and point the middle finger to the front of the room).
  • Tuck your toes under (keep the feet hip width apart and pointing forwards with heels lifted) and as you exhale lift the knees away from the floor (keeping a slight bend) lengthen your Tailbone bringing your sitting bones up towards the ceiling.
  • Reaching through the Tailbone, keeping the spine straight, stretching through the inner legs from the ankles up.
  • Grounding down through the forearms and drawing the shoulder blades down. Keep the head lifted straight in a line with your neck and spine or if you can you can rest your forehead gently on the ground.
  • If it feels comfortable to do so then your can straighten your knees but keeping the spine straight.
  • Hold this pose for up to 1 minute.
  • To release from the pose, as you exhale slowly lower the knees to the floor and come into Child Pose.

Extended Triangle Pose (Utthita Trikonasana)

standing extended triangle pose

The Extended Triangle Pose stimulates the abdominal muscles and stretches the chest, shoulders, spine and legs whilst opening the hips. It is good for stress and the digestive system.

Beginner’s Level.

  • Begin in Mountain Pose.
  • Step your feet so they are about 3-4 feet width apart. Turn the right foot onto a 90 degree and the left foot slightly in to the right, align the heels.
  • Engage the thighs and turn the right thigh outwards, keeping the legs straight and the knee cap in line with the first two toes.
  • Spread the weight evenly across the four corners of the feet.
  • As you inhale engage your stomach muscles up, feel long through the sides of the waist and lift your arms so the are parallel to the floor, then as you exhale reach through the fingertips.
  • On inhalation reach the right side of the body over the right leg, press the hips backwards and as you exhale bring the right hand down to the ground so it is on the outside of the foot (if you can’t reach the ground you can place the hand on a block or the thigh)
  • Reach the left arm straight up towards the ceiling with the palm facing forwards and in line with the shoulder.
  • Rotate the ribcage up towards the ceiling and lengthening evenly through both sides of the waist.
  • Your neck should be in line with the spine and your head facing straight unless it feels comfortable then you can tuck the chin slightly and turn your gaze up towards the left hand.
  • Keep pressing through the feet and reaching through the fingertips, feeling the stretch through the sides of the waist.
  • Hold this pose for up to 1 minute.
  • To release the pose, inhale push the feet into the ground and stretch through the left arm to come into an upright position. Rotate the feet into the opposite direction and repeat the pose on the other side.

Intermediate Level Yoga Poses

Extended Hand-To-Big-Toe Pose (Utthita Hasta Padangusthasana)

yoga standing Extended Hand-To-Big-Toe Pose

The Extended Hand-To-Big Toe Pose challenges your sense of balance and improves concentration. It is a deep stretch for the hamstrings and also strengthens the ankles.

Intermediate Level.

Performing the Extended Hand-To-Big-Toe Pose:

  • To begin the pose start in Mountain pose.
  • Bring your weight into your right foot, grounding it down and lift your left knee up towards the armpit. Interlace your hands around the shin.
  • Keep the right thigh back, keep the leg strong and straight.
  • Keep the shoulders back and down with the chest lifted.
  • Find a focus point on the ground to bring your gaze to for balance.
  • Engage your abdominal muscles and the spine should be straight and long.
  • Loop grab the big toe of the left foot with the index and middle fingers of the left hand, bring the right hand to meet the right hip.
  • On exhalations stretch the left leg out in front as much as you can and keep the hips forward and square. Drop the left hip slightly to be inline with the right hip.
  • The neck and shoulders should be relaxed.
  • If it feels comfortable you can also open your left leg out to the side for an externally rotated variation and even reach the right arm out to the side (palm facing the front).
  • Hold the pose for up to 1 minute.
  • To release the pose, on inhalation bring the knee back into the chest then as you exhale release the foot back down to the floor.
  • Repeat the pose on the opposite side.

Eagle Pose (Garudasana)

yoga standing eagle pose

The Eagle Pose improves concentration and balance, as well as strengthening and stretching the ankles,calves, thighs, hips, upper back and shoulders.

Intermediate Level.

Performing the Eagle Pose:

  • Begin in Mountain Pose.
  • Slightly bend your knees and bring your weight into the four corners of the right foot as you bring your left thigh to cross over your right.
  • Wrap the top of your left foot behind your right calve whilst you bring your gaze onto a focus point for balance (if this is too much them just gently rest the toes on the floor).
  • Extend your arms straight out in front of you so they are parallel to the floor, then cross your arms in front of the torso (so your left arm under the right with the backs of the hands facing each other) and bend your elbows.
  • Lift your arms and fingertips towards the ceiling (shoulder should be kept back and down). You may be able to make your palms meet.
  • Engage your stomach muscles and keep the hips and chest aligned.
  • If it is comfortable take your gaze to the tip of your thumbs.
  • Hold the pose for up to 30 seconds.
  • To release the pose unwind your arms and legs and come in Mountain Pose.
  • Repeat on the opposite side.

Garland Pose (Malasana)

yoga standing garland pose

MOVE TO BEGINNERS LEVEL

The Garland Pose is increases circulation and balance. It stretches the torso, hips, thighs, groin and ankles. It also tones the abdominal muscles.

Beginner’s Level.

Performing the Garland Pose:

  • To begin the pose, standing in Mountain Pose at the top of your mat.
  • Step your feet so they are mat width apart.
  • Bend the knees coming into a squat, keeping the feet where they are seperate the thighs out wide.
  • Press the elbows into the inner sides of your thighs with your hands in a prayer position at your hearts centre.
  • As you exhale, bend the torso so it should be slightly forward and lengthened, keeping the spine straight and the shoulders kept down.
  • Bring your weight into the heels of your feet.
  • Hold the pose for up to 1 minute.
  • To release from the pose, bring your fingertips to the ground and as you inhale, gently straighten the legs and stack each vertebrae of the back one by one and the head should be the last part of you to come up. Finally coming back into Mountain Pose.

Gate Pose (Parighasana)

yoga standing gate pose

MOVE TO BEGINNERS

The Gate Pose stretches the sides of the torso and spine improving flexibility and core strength. It improves circulation and digestion.

Beginners Level.

Performing the Gate Pose:

  • Begin in a kneeling position with the knees hip width apart.
  • Stretch the right leg out to the side with the foot flat on the floor and the left knee directly under the left hip. (The right foot should be aligned with the left knee).
  • The pelvis should be turned slightly towards the left and the upper torso should be back and left.
  • As you inhale raise your arms out to the sides with the palm facing down, as you exhale bend to the right and reach the arm toward the shin and placing the hand on the shin or the ground.
  • Pressing your pelvis towards the floor, on inhalation bring your left arm up over to the back of the ear. (Turn the upper torso away from the floor but do not push the left hip back).
  • Keep the shoulders back down and the chest open. (If it feels comfortable turn your gaze up to the left).
  • Reach out through the fingers and the crown of your head.
  • Hold the pose for up to 1 minute.
  • To release the pose as you inhale  reach through the left arm bringing your torso back upright and bend the right knee back to the mat to meet the left knee.
  • Repeat on the opposite side.

High Lunge Prayer Twist (Parivrtta Parsvakonasana)

The High Lunge Prayer Twist improves lung capacity as well as improving balance and awareness. It stretches all the leg muscles and the chest and shoulders. It Tones the body and improves digestion.

Intermediate Level.

Performing the High Lunge Prayer Twist Pose:

  • Begin in High Lunge with the right foot forward.
  • Bring your hand into prayer position in front of the chest.
  • On inhalations press your thumbs into the heart and raise the chest.
  • As you exhale engage the abdominal muscles and twist the torso to the right.
  • Press your left elbow into the outside of your right thigh.
  • Turn your gaze up to the right if it feels comfortable. (Find a focus point for balance).
  • Hold the pose for up to 1 minute.
  • To release the pose, untwist the body coming back to the front and bring your hands to the floor. Release from the lunge into a squat.
  • Repeat on the opposite side.

Dancer (Natarajasana)

yoga standing pose dancer

Dancers pose builds full body strength, improves flexibility and balance. It stretches the front of the body, thighs and ankles. It improves posture.

Intermediate Level.

Performing the Dancers Pose:

  • Begin in Mountain Pose.
  • As you inhale, shift your weight evenly onto your right foot and bend your left knee so your heel comes to your left buttock.
  • Draw your right thigh back and pull the knee cap up and pointing forward with your toes.
  • Reach your left hand back and grab hold of the outside of the left foot of ankle.
  • Keep the torso up right, press the tailbone towards the floor and knees together.
  • Reach your right arm up, with the fingertips towards the ceiling and the palm facing towards the left.
  • Bring your gaze to a focus spot to help with your balance.
  • Start to press the left foot away from the body, bringing the thigh parallel to the floor, lifting the leg as high as you can
  • Keep the chest lifted and lean the torso forwards, stretch the right arm forward in front of the torso so it is parallel to the floor.
  • You can either stay here or if you want to go further then you can sweep the right arm behind your back grabbing the inner left foot and raise the thigh.
  • Hold the pose for 30 seconds.
  • To release the pose, gently release the left foot and slowly bringing the foot back down to the ground an come into Mountain Pose.
  • Repeat on the opposite side.

Standing Head to Knee (Dandayamana Janushirasana)

yoga standing head to knee pose

The Standing head to knee pose stretches and improves flexibility to the hamstrings. It strengthens the upper arms, hamstrings and the abdominal muscles. It improves digestion and the reproductive organs.

Intermediate Level.

Performing the Standing Head to Knee Pose:

  • Begin in Mountain Pose.
  • Shift your weight evenly in to your left foot.
  • Bend forward from your waist and lift the right knee in towards your chest.
  • Interlace you fingers and bringing them under the arch of the right foot (placing the right foot onto the interlaced hands as a platform).
  • Now straighten the right leg so it becomes parallel with the floor (don’t worry if you can’t fully straighten it just go as far as feels comfortable).
  • You may want to stay here or if you can go further you can lower your elbows towards the calfs and the front of your torso comes closer to the leg bringing the forehead even closer to the leg.
  • Grounding down through the left leg and the weight shifted slightly forwards but not locking the knee. Engage the thigh muscles and making sure the pelvis is level.
  • Hold the pose for for 30 seconds.
  • To release the pose bring the torso back up, break away the hands and gently bring the foot back to the ground coming into Mountains Pose.
  • Repeat on the opposite side.

Chair Twist (Parivritta Utkatasana)

yoga standing pose chair twist

The Chair Twist Pose strengthens the back and improves flexibility through the spine. It tones your hips, buttocks and thighs. It improves balance and posture.

Intermediate Level.

Performing the Chair Twist Pose:

  • Begin in Mountains pose.
  • As you inhale, lift your arms up above the head with the palms facing inwards and the shoulders back and down.
  • On exhalation bend your knees so they are as parallel to the floor as can be. The knees will come slightly over your feet.
  • Keeping the chest lifted and the torso angled over the thighs (you should now be in chair pose).
  • Lower your arms and come into prayer position at your chest.
  • As you exhale twist your torso to the right and place your left elbow on the outer edge of the right thigh.
  • Align your hips and press the knees together, also keeping them aligned.
  • Pressing the upper left arm into the top of the right thigh and drawing the right shoulder blade into the back to enable the chest to turn more to the right.
  • You can stay here or if you want more them you can extend your arms so the left fingertips are reaching down on the mat and the right finger tips are reaching up towards the sky.
  • Bring your gaze up to the sky, (if you have your arm extended then gaze up towards the thumb).
  • Stack the top shoulder on top of the bottom one and sink your hips lower, keeping the spine lengthened.
  • Pressing the thumbs into the heart.
  • Grounding the feet firmly with the weight spread evenly, hold this pose for up to 1 minute.
  • To release the pose, as you inhale return to the centre in to Chair Pose, lifting through the arms and straighten the legs. As your exhale release back down in to Mountain Pose.
  • Repeat on the opposite side.

The ketogenic diet has been gaining a lot of attention of late, and rightly so. Keto recipes are generally high fat and low carbs.

This puts your body into a state of ketosis which essentially means that your body burns fat for energy instead of carbs. This turns your body into a fat burning machine and is the result for a lot of peoples successful weight loss.

As well as weight loss there are numerous health and performance benefits of sticking to a low carb diet.

When following the keto diet it is essential that you stick to your daily macronutrient numbers and don’t eat too many carbs.

If you go over your carb limits you will put yourself out of ketosis and your body will no longer be burning fat for energy.

With that in mind it is always good to have a list of go to keto recipes.

Whether you’re an experience keto dieter or are just getting started this list of our favourite keto dinner recipes will make sure you are never stuck eating the same old meals for dinner every night.

Free bonus: Download this entire list as a PDF. Easily save it on your computer for quick reference so you’re never stuck without a keto recipe. Includes 10 bonus ideas not found in this post.

Browse keto recipes by category: Click any of the links below to jump to each category. Or just keep scrolling to read the full article.

Chicken Dinner Recipes
Beef Dinner Recipes
Pork Dinner Recipes
Lamb Dinner Recipes
Fish Dinner Recipes
Vegetarian Dinner Recipes

 

Keto Dinner Recipes Chicken

 

easy low carb stir fry

1) Easy Chicken Stir-Fry

This Chicken Stir-fry will become one of your favourite lazy keto meals. Packed full of flavour with Asian spices and fresh vegetables. What’s not to love! Recipe from: ketodietapp.com

 

keto balinese chicken curry

2) Balinese Chicken Curry

This recipe was created while on a trip to Bali after vigorously taste testing the local foods. I personally love curries and this delicious, low carb, keto friendly recipe is to die for. Recipe from: tasteaholics.com

 

low carb chicken peanut pad thai

3) Chicken Peanut Pad Thai

I love Pad Thai and luckily zucchini makes a great low carb alternative to noodles. Recipe from : tasteaholics.com

 

keto spinach stuffed chicken

4) Keto Spinach Stuffed Chicken

Keto spinach stuffed chicken is one of the easiest meals you will ever make. Just throw it in the oven and voila. And at less than 1g carbs per serving, this is an awesome keto recipe. Recipe from: ditchthecarbs.com

 

keto coconut chicken dinner recipe

5) Easy Coconut Chicken Recipe

A simple, low carb, keto friendly coconut chicken recipe that tastes delicious. Check it out! Recipe from: agirlworthsaving.net

 

low carb dinner shredded chicken chilli

6) Shredded Chicken Chili

With a stock of shredded chicken on hand, this dinner comes together for me in a matter of minutes. If you aren’t much of a meal planner or prepper, you can quickly boil and shred the chicken before combining all of your chili ingredients. Recipe from: ketogasm.com

 

keto blue cheese stuffed buffalo chicken

7) Blue Cheese Stuffed Buffalo Chicken Meatloaf

A delicious blue cheese stuffed buffalo chicken recipe. Inspired by everyones favourite, buffalo wings, this keto dinner will be a hit at your place. Recipe from: wickedstuffed.com

 

easy malibu chicken dinner recipe

8) Easy Malibu Chicken Recipe

This Malibu Chicken recipe is an easy weeknight meal of boneless skinless chicken breast, low carb keto breadcrumbs, deli ham, and Swiss cheese. Recipe from: lowcarbmaven.com

 

keto friendly chicken and broccoli casserole

9) Cheddar Chicken and Broccoli Casserole

This low carb dinner recipe, combines two classic flavours Cheddar Chicken and Broccoli Casserole! The results are amazing, but that’s to be expected with a combo like broccoli cheddar! Recipe from: tasteaholics.com

 

low carb chicken parmigiana dinner recipe

10) Low Carb Chicken Parmigiana

I love a parma as much as the next man, and the next man, and the next man. However, the chicken is generally crumbed with bread, which isn’t really useful for those of us who eat keto, or are gluten intolerante. This recipe covers both of those, and it’s decidedly tastier, too. Recipe from: eatketo.com

 

keto dinner chicken enchilada bowl

11) Keto Chicken Enchilada Bowl

This keto friendly Chicken Enchilada Bowl is a low carb twist on a Mexican favourite! It’s so easy to make, totally filling and ridiculously yummy! Recipe from: heyketomama.com

 

keto friendly southern fried chicken

12) Keto Southern Fried Chicken

Who doesn’t love southern fried chicken! This keto recipe will be the answer to your prayers. Combine this low carb chicken with a side of cauliflower mash and you’re set. Recipe from: myketokitchen.com

 

low carb lemon butter chicken

13) Lemon Butter Chicken

Easy crisp-tender chicken with the creamiest lemon butter sauce ever – you’ll want to forget the chicken and drink the sauce instead! Recipe from: damndelicious.net

 

Low Carb Dinner Chicken Curry Pie

14) Low-Carb Chicken Curry Pie

Looking for a simple, one-dish recipe that makes leftovers disappear, but still tickles all those discerning taste buds? Savory pies are your friends. And this savory pie – marrying chicken and warming curry spices with a satisfyingly cheesy filling – is your new best friend. Settle in and enjoy! Recipe from: dietdoctor.com

 

cheesy low carb chicken fritters

15) Cheesy Chicken Fritters

These Cheesy Chicken Fritters are a surprising way to use chicken breast, but it really works. These fritters are tender, juicy and so flavourful. If you love easy chicken recipes, THIS is for you! Recipe from: natashaskitchen.com

 

low carb crispy lemon and thyme chicken

16) Extra Crispy Lemon & Thyme Chicken

This chicken is crispy on the outside, soft and juice inside. It’s delicious and suitable for low-carb, keto and paleo diets. Recipe from: ketodietapp.com

 

low carb dinner bacon ranch chicken casserole

17) Bacon Ranch Chicken Casserole

Quick, easy, and so comforting. This is keto recipe is cheesy, bacony, and filling. Best of all it is low carb, grain, gluten, & sugar free. Recipe from: joyfilledeats.com

 

easy keto garlic chicken dinner

18) Easy Garlic Chicken

Check out this quick and as it says in the title ‘easy’ succulent and flavoursome garlic chicken. It’s ready to eat in 25 minutes! Recipe from: eatthismuch.com

 

low carb bbq chicken dinner recipe

19) Baked BBQ Chicken

This is a really simple recipe, its fast and no mess. Sling the chicken in the marinade the night or morning before, toss them in the oven to bake, smother them in KETO BBQ Sauce and finish them off under the grill. Throw together with a salad. Dinner = done. Recipe from: ketovangelistkitchen.com

 

low carb creamy tuscan garlic chicken

20) Creamy Tuscan Garlic Chicken

Creamy Tuscan Garlic Chicken has the most amazing creamy garlic sauce with spinach and sun dried tomatoes. This keto dinner is a restaurant quality meal ready in 30 minutes! Recipe from: therecipecritic.com

 

Keto Dinner Recipes Beef

 

low carb thai beef lettuce wraps

21) Thai Beef Lettuce Wraps

The idea for this recipe came simply from buying both mint and cilantro on a whim at the Farmer’s Market. This is not just a green salad with a Thai dressing, this has the classic Thai flavours with protein! Recipe from: thepaleomom.com

 

keto cashew beef thai stir fry

22) Cashew Beef Thai Stir Fry

This is personally one of my favourite keto dinner meals as it is so full of flavour and colour. Everyone loves Asian cuisine so I highly recommend you try this one out! Recipe from: tasteaholics.com

 

low carb beef stroganoff meatballs recipe

23) Low Carb Beef Stroganoff Meatballs Recipe

Not only are these beef stroganoff meatballs low carb but they are amazing! Even if you are not the worlds biggest mushroom fan I still suggest you try these! Recipe from: ibreatheimhungry.com

 

keto crispy sesame beef

24) Keto Crispy Sesame Beef

This is a great dish if you are craving some Chinese food. This classic dish can be found in many Chinese restaurants but this is a keto friendly version. Recipe from: ruled.me

 

keto pad gro pow

25) Pad Gra Pow

This a quick and easy keto dinner dish and you only need minimal ingredients. A yummy meal prepared and ready to eat in just 20 minutes! Recipe from: eatketo.com

 

keto moussaka dinner

26) Moussaka

Moussaka is a Middle Eastern dish, the main ingredients of which are Eggplant, and Beef. The meat sauce is fairy similar too a typical Bolognese, but its unique range of spices really bring it into its own. It does take approximately 2 hours to make but it is most definitely worth the wait! Recipe from: eatketo.com

 

philly cheese steak wraps keto dinner

27) Philly Cheese Steak Wraps

Philly Cheese Steak Wraps can be ready in as little as 10-15 minutes. They are a great idea if you have little time but want something satisfying and full of flavour! Recipe from: lowcarbmaven.com

 

low carb spicy crockpot double beef stew

28) Easy Spicy Crockpot Double Beef Stew

This meaty beef stew is slightly spicy and perfect for those on a keto friendly diet. Its a warming hearty meal. It only has a quick preparation time and then leave all the hard work to the crockpot! Its a mixture of a stew with a chilli twist! Recipe from: wickedstuffed.com

 

keto paleo beef with broccoli

29) Paleo Beef with Broccoli

Who needs take out when you have this perfect everyday simple meal! The low carb, paleo beef with broccoli is a savoury juicy stir-fry with crunchy veggies in homemade savoury sauce. Recipe from: iheartumami.com

 

low carb Chile Rellenos Casserole

30) Chile Rellenos Casserole

The Chile Rellenos casserole is quick and its tasty! It has a kick to it but it’s delicious! Recipe from: deliciously-thin.com

 

low carb beef schnitzels

31) Crunchy Low Carb Beef Schnitzels

Homemade schnitzels are great for dinner, they are best straight from the fryer or even cold. Throw them together with a salad for a perfect quick mid-week meal! Recipe from: myketokitchen.com

 

low carb cauliflower casserole with beef marinara

32) Low Carb Cauliflower Casserole with Beef Marinara

A low carb cauliflower casserole recipe with ground beef marinara, melted cheese & fresh basil. Gluten-free, keto, sugar-free & healthy. You will only need 9 ingredients for this mouth watering dish! Recipe from: wholesomeyum.com

 

keto beef and green olive meatzza

33) Beef and Green Olive Meatzza

A low carb version of a very simple, very hearty version of a Chicago-style deep dish pizza. The saltiness from the olives and richness of the beef work magic together! Definitely work a try! Recipe from: modernlowcarb.com

 

low carb meatballs recipe

34) Low Carb Meatballs – Italian Style

These are keto friendly, nut-free and they make a perfect dinner. The only take 30 minutes to make, they are really easy and they taste amazing! Recipe from: wholesomeyum.com

 

low carb bacon cheeseburger

35) Low Carb Bacon Cheeseburger Casserole

This is a must try! It only takes 45 minutes for this tasty dish! It will become one of your favourite keto meals! Recipe from: lowcarbyum.com

 

keto jalapeno cheddar burgers

36) Jalapeño Cheddar Burgers

The delicious jalapeño cheddar filling in these burgers really make them to die for, they are full of flavour! Recipe from: spendwithpennies.com

 

keto asian Shredded Beef

37) Low Carb Fried Rice with Asian Shredded Beef

This low carb fried rice with asian shredded beef, it’s ready in under 30 minutes and it is full of Asian flavours! This is a top hit! Recipe from: myketokitchen.com

 

keto dinner spaghetti bolognese recipe

38) Keto Spaghetti Bolognese

A Ketogenic Spaghetti bolognese made with noodles! This is perfect for when you are craving a traditional Spag bol but need to stay Keto! Recipe from: fatforweightloss.com.au

 

keto southwest beef and bean casserole

39) Southwest Beef and Bean Casserole

It looks good, it tastes good and it is Keto good! Recipe from: lowcarbyum.com

 

keto beef casserole

40) Keto Beef Casserole

This is easy to make and a perfect comfort food. You need to check out this delicious Keto Beef casserole! Recipe from: thepaleomom.com

 

Keto Dinner Recipes Pork

 

keto pulled pork tacos

41) Pulled Pork Tacos

I prepared this in the morning before work and left it to slowly cook during the day. When I got home I was welcomed to the sweet smell of the braising meat. By dinner time it was delicious! Make taco Tuesday any day! Recipe from: tasteaholics.com

 

low carb italian parmesan breaded pork cutlets

42) Low Carb Italian Parmesan Breaded Pork Cutlets

A super quick, tasty and simple keto dinner recipe. Not much effort needed for this one! Recipe from: wickedstuffed.com

 

avocado beef keto bomb

43) Avocado Keto Bomb

The Avocado Keto Bomb tastes just how it looks…….delicious! It is tasty, convenient and ready in under 1 hour! Recipe from: myketocoach.com

 

low carb parmesan herb pork schnitzels

44) Low Carb Parmesan Herb Pork Schnitzels

A popular dish with a twist because rather than the traditionally used chicken this is made with pork. Recipe from: myketokitchen.com

 

keto pork with paprika, mushrooms, and sour cream

45) Pork with Paprika, Mushrooms, and Sour Cream

This is a comforting keto recipe with a slight bit of spice. It is packed with flavours! Recipe from: kalynskitchen.com

 

easy keto pulled pork dinner

46) Easy Pulled Pork

The preparation takes around 30 minutes and then all you need to do is leave the rest to the oven. It is a long wait but smelling all the aromas in the mean time makes the wait well worth it! Recipe from: ketoconnect.net

 

keto pork egg roll in a bowl

47) Pork Egg Roll in a Bowl

This quick, easy and packed with flavour recipe will be ready and on your table in 30 minutes! Recipe from: peaceloveandlowcarb.com

 

spicy ketogenic pork vindaloo curry

48) Spicy Ketogenic Pork Vindaloo Curry

If you like low carb food with a good kick to it then you must try this one! It is hot, tender and flavoursome! Recipe from: myketokitchen.com

 

low carb pork coconut curry

49) Low Carb Pork Coconut Curry

If you prefer a milder curry them this one is for you. Its worth making even for the mixture of delicious fragrants you get whilst its cooking! Recipe from: myketokitchen.com

 

keto dinner pizza recipe

50) Better Than Fat Head Pizza

Replace your pre-keto pizza night with your homemade Better than Fat Head Pizza! Recipe from: heyketomama.com

 

keto caramelized onion and Bacon pork chops

51) Caramelized Onion & Bacon Smothered Pork Chops

These mouth watering pork chops are tender, juicy, smothered in a creamy onion and bacon sauce. You need to try these! Recipe from: alldayidreamaboutfood.com

 

low carb pork lo mein dinner recipe

52) Low Carb Pork Lo Mein Recipe

The Low Carb Pork Lo Mean is super quick and easy as well as delicious! Recipe from: ibreatheimhungry.com

 

keto pulled pork chilli dinner recipe

53) Creamy Spicy Keto Pulled Pork Chili

If you have any pulled pork leftovers then this Creamy Spicy Keto Pulled Pork Chili recipe is quick and easy. Recipe from: biohackersrecipes.com

 

keto creamy mustard pork casserole

54) Keto Creamy Mustard Pork Casserole

The Keto Creamy Mustard Pork Casserole is a perfect winter warmer. It is tasty and full of delicious flavours. Recipe from: myketokitchen.com

 

low carb cheddar maple and mustard pork meatballs

55) Low Carb Cheddar, Maple & Mustard Pork Meatballs

These meatballs have an amazing combination of ingredients that work so well together and give off an incredible taste! Recipe from: myketokitchen.com

 

Low Carb Green Chile Pork Taco Bowl

56) Green Chile Pork Taco Bowl

This is a very flavoursome keto recipe. It is perfect if you are having a dinner party! Recipe from: kalynskitchen.com

 

keto pork and cashew sitr fry

57) Pork and Cashew Stir-Fry

This delicious stir-fry recipe is quick and easy. On your plate in 15 minutes! Recipe from: paleomagazine.com

 

low carb pulled pork casserole

58) Yummy Pulled Pork Casserole

Here is one of the best pulled pork recipes you will ever come across, you should give it a go. Recipe from: idratherbeachef.com

 

keto dinner recipe

59) Vietnamese Restaurant-Style Grilled Lemongrass Pork

The Vietnamese Resturant-style grilled lemongrass pork really is upto restaurant quality. It is full of flavour! Recipe from: iheartumami.com

 

keto jalapeno stuffed meatloaf

60) Bacon Wrapped Jalapeño Popper Stuffed Meatloaf

This Bacon Wrapped Jalapeño Popper Stuffed Meatloaf is delicious and tasty. It is crispy on the outside and tender on the inside, Yum! Recipe from: ibreatheimhungry.com

 

Keto Dinner Recipes Lamb

 

keto slow cooked lamb recipe

61) Spiced Keto Slow-cooked Lamb

This is good if you want to be prepared, you can keep this tender meat in the fridge ready to go along with different meal options. Recipe from: ketodietapp.com

 

keto lamb curry dinner recipe

62) Delicious Keto Lamb Curry

This keto lamb curry is delicious and simple to make, it also smells amazing whilst its cooking! Recipe from: blog.ketoship.com

 

low carb dinner recipe

63) Braised Lamb Stew

This thick hearty and tasty lamb stew is full of nutrients. The outside of the meat becomes crispy and it just falls off the bone when cooked to perfection. Recipe from: tasteaholics.com

 

Keto Friendly Lamb Meatballs

64) Lamb Meatballs with Cauliflower Pilaf

If you fancy greek cuisine then look no further, this recipe is the one for you. It contains lots of yummy flavours and makes a nice change from beef meatballs. Recipe from: tasteaholics.com

 

low carb lamb sliders

65) Low-Carb Lamb Sliders

Everybody loves a slider nowadays so why not try these amazingly tasty Low-Carb Lamb Sliders. They are great for a summer bbq! Recipe from: dietdoctor.com

 

low carb slow cooked lamb

66) Succulent Slow Cooked Lamb

This is perfect for a traditional lamb roast with the family. The meat as super tender and tastes beautiful. It is really easy to make. Recipe from: ruled.me

 

low carb mongolian lamb

67) Hot and Spicy Low Carb Mongolian Lamb

This recipe has a big mixture of flavours and the aromas you will get whilst its cooking are incredible! Recipe from: foodieonketo.com

 

keto lamb fried cauliflower

68) Keto Lamb Fried “Cauliflower”

If lamb is one of your favourite foods then put this on your to do list as this is quick, easy and tasty! Recipe from: fitmencook.com

 

keto lamb fried cauliflower

69) Keto Lamb Chops Recipe with Paleo Pesto Sauce

This is a great lamb recipe and it is very simple to make. Recipe from: grassfedgirl.com

 

low carb lamb pressure cooker stew

70) Low Carb Lamb Pressure Cooker Stew

This is a easy recipe to follow, once all of the prep work is done its simply down to the slow cooker to do all the work. Its well worth the wait! Recipe from: myketokitchen.com

 

lamb meatballs keto dinner recipe

71) Lamb Meatballs with Mint Gremolata

These low carb meatballs are tender and full of flavour. They will make your mouth water! Recipe from: ibreatheimhungry.com

 

keto grilled eggplant lamb rolls

72) Grilled Eggplant Lamb Rolls with Tzatziki

These are something a bit different, I highly recommend that you have to try these, they are amazing! Recipe from: alldayidreamaboutfood.com

 

keto indian spiced lamb meatballs

73) Indian Spiced Lamb Meatballs

Keto spiced meatballs have a great mixture of spices giving them amazing taste. They are pretty easy and they taste delicious. Recipe from: peartreekitchen.com

 

low carb lamb korma

74) Lamb Korma

The ingredients for this one will really get your tastebuds going. The flavours are unbelievable! Recipe from: iheartumami.com

 

low carb dinner ideas

75) Ketogenic Meatballs – Lamb, Cucumber, Yogurt & Chiles

This recipe is more of a Moroccan dish over a Greek one. From the smokey taste of the Meatballs to the cucumber and mint in the yogurt, this meal is full of flavours! Recipe from: farmtojar.com

 

keto ground lamb casserole

76) Keto Ground Lamb Casserole

The Keto Ground Lamb Casserole is quick, easy and flavoursome. I recommend you make a big batch so you can have leftovers for lunch! Recipe from: inthekitchenwithkath.com

 

keto dinner moussaka recipe

77) Moussaka

What can I say? This tastes amazing! It is great if you make it in cute seperate dishes if you are having a dinner party, it will be a hit with friends and family! Recipe from: mygreekdish.com

 

low carb lamb feta burgers

78) Lamb feta burgers and Greek salad

The Lamb Feta burgers are quick, easy and tasty. The Greek Salad is simple to make and the two put together tastes so good. The Mediterranean diet is not only delicious but hailed the healthiest in the world. Recipe from: healthista.com

 

griled asian keto lamb chops

79) Grilled Asian Lamb Chops

If you love the flavours in an Asian cuisine then you need to try these grilled Asian Lamb Chops! Recipe from: beyondthebite4life.com

 

low carb shepherds pie

80) Low Carb Shepherd’s Pie with Cheesy Cauliflower Topping

This comforting dish is loaded with lamb, vegetables and cheese. A traditional British meal with a keto friendly twist, Yum! Recipe from: myketokitchen.com

 

low carb bacon cheeseburger

81) Low Carb Bacon Cheeseburger Casserole

A delicious all-in-one Low Carb Shepherd’s Pie, inspired by the cooler weather. This comforting dish is loaded with lamb, vegetables and cheese – is there anything better! Recipe from: lowcarbyum.com

 

Keto Dinner Recipes Fish

 

keto garlic roasted shrimp

82) Garlic Roasted Shrimp with Zucchini Pasta

This is a great mid-week meal as its really simple and you will have it on a plate in front of you in 20 minutes! Recipe from: cookeatpaleo.com

 

low carb fish tacos

83) Low Carb Chipotle Fish Tacos

Fish tacos are not a recipe that you come across often and when I found these I had to try them as they are something a bit different. They are quite a light meal and fun to make! Recipe from: tasteaholics.com

 

low carb salmon patties

84) Salmon Patties with Fresh Herbs

These are very tasty! They do not require a lot of effort and you won’t make much mess! The perfect lazy keto dinner! Recipe from: ruled.me

 

keto creamy fish and broccoli casserole

85) Creamy Fish and Broccoli Casserole

This is rich, creamy and filled with greens. It is very easy to make and only takes 40 minutes in total. Recipe from: dietdoctor.com

 

keto chinese stir fry cabbage

86) Simple Chinese Stir Fry Cabbage with Dried Shrimp

This is simple as it says in the title so not much effort is required. The Chinese flavouring tastes amazing! Recipe from: ohsnapletseat.com

 


low carb walnut crusted salmon

87) Low Carb Walnut Crusted Salmon

From start to finish you will have this ready in 15 minutes! You can’t beat that! Recipe from: ruled.me

 


low carb dinner ideas

88) Sesame Crusted Tuna & Avocado with Spicy Sesame Zucchini Noodles

This recipe has tons of flavour and could soon become your favourite fish dish! Recipe from: inspiralized.com

 

keto grilled salmon with avocado salsa

89) Grilled salmon with avocado salsa

This really does taste as good as it looks. It’s easy to make, it’s healthy and it’s delicious! Recipe from: thecookierookie.com

 

keto dinner fish recipe

90) The Very Best Fish Recipe Ever

Even if your not a big fish eater, you need to try this out. The sauce is amazing and I’m sure you will love it, it’s delicious! Recipe from: livingwellspendingless.com

 

fishermans pie low carb dinner

91) Fisherman’s Pie – Low Carb and Gluten free

A fish pie without potato doesn’t sound right but believe me you have to try this. It’s healthy and tasty! Recipe from: ibreatheimhungry.com

 

roast cod low carb dinner

92) Roast Cod with Garlic Butter

This keto roast cod with garlic recipe is so simple to make. It tastes amazing! Recipe from: myrecipes.com

 

A keto friendly Sri Lankan Fish Curry

93) Sri Lankan Fish Curry

The Sri Lankan Fish curry has exotic flavours and if you follow the instructions carefully the the fish will be nice and tender. Recipe from: thenourishedcaveman.com

 

keto southern fried salmon

94) Southern Fried Salmon Patties

The southern Fried Salmon Patties are just how they look and thats delicious! They have tons of flavour and only take 35 minutes to make! Recipe from: kitchme.com

 


keto dinner fish stew

95) Spicy Brazilian Fish Stew

Bring a taste of Brazil to your home with this Spicy Brazilian Fish Stew! This is packed out with flavours! Recipe from: healthstartsinthekitchen.com

 


low carb steamed cod dinner

96) Clear Steamed Cod with Ginger and Scallions

This recipe does not contain many ingredients and is easy to make, it’s pretty tasty too! Recipe from: modernlowcarb.com

 


keto dinner meals

97) Trout with Crispy Skin Recipe

This is one of the easiest recipes with light flavouring! Recipe from: mymigrainemiracle.com

 

pan fried keto fish

98) Pan-Fried Skate Fish

If your a fussy fish eater then you should try this as it isn’t too fishy. It tastes wonderful! Recipe from: fit2father.com

 

lazy keto meals

99) Keto Baked Fish, Indian Style

This is a nice and warming option. Its something a bit different, it’s creamy and full of different flavours! Recipe from: ketoforindia.com

 

keto thai fish yellow curry

100) Fish Yellow Thai Curry

The Thai Fish Curry has plenty of exotic flavours and looks very colourful! Recipe from: tastyfix.com

 

Keto Dinner Recipes Vegetarian

 

keto vegan chilli coconut cauliflower

101) Vegan Chilli Coconut Cauliflower Rice

This should solve any cravings your having for a take-out! It looks and tastes amazing! Recipe from: meatfreeketo.com

 

keto vegan pizza

102) Vegan Fathead Pizza Crust

The Vegan Flathead Pizza crust does not contain too many ingredients and you can pick your own toppings! Quick and easy! Recipe from: meatfreeketo.com

 

low carb vegan keto lo mein

103) Vegan Keto Lo Mein

These keto noodles also take on the flavour of whatever they sit in, and become super flavourful. A little bit of seasoning here can go a long way! Recipe from: meatfreeketo.com

 

low carb stuffed spaghetti squash

104) Cheesy Chicken and Broccoli Stuffed Spaghetti Squash

The Cheesy Chicken and Broccoli Stuffed Spaghetti Squash is a great comfort food! It looks and tastes fantastic! Recipe from: reciperunner.com

 

low carb indian boiled egg curry

105) Low Carb Indian Boiled Egg Curry

The flavours used in the low carb Indian boiled egg curry really complement each other. It isn’t too spicy, I should say its more of a medium intensity. Recipe from: myketokitchen.com

 

keto dinner chilli cabbage stir fry

106) Spicy Chilli Cabbage Stir-Fry

This is a great typical Sri Lankan cuisine. It might look as though it takes a lot of effort but it really doesn’t, from preparation to serving on the table it is only 40 minutes! Recipe from: islandsmile.org

 

easy low carb lemon and feta broccoli

107) Easy Low Carb Lemon & Feta Mashed Broccoli

The Easy Low Carb Lemon & Feta Mashed Broccoli makes a refreshing side to a main meal. It is creamy and very tasty! Recipe from: myketokitchen.com

 

keto haloumi bake recipe

108) Tomato and Halloumi Bake with Courgette

The Tomato and halloumi Bake with Cougette has to be one of why favourite vegetarian meals. The freshness and flavours combined taste out of this world! Recipe from: thecookreport.co.uk

 

vegan keto crack slaw recipe

109) Vegan Keto Crack Slaw

This Vegan Keto Crack Slaw is so tasty, its addictive! Defiantly work a try! Recipe from: meatfreeketo.com

 

sticky keto sesame cauliflower

110) Sticky Sesame Cauliflower

This is a very creative recipe! How good does it look?! This is one deliciously delicious dish! Recipe from: chocolatecoveredkatie.com

 

spicy cauliflower mac and cheese dinner recipe

111) Spicy Crock Pot Cauliflower Mac & Cheese

A warming hearty recipe! It is so tasty! All cauliflower haters are about to be converted! Recipe from: stephaniesain.com

 

keto cauliflower rice

112) Mexican Cauliflower “Rice”

Need a keto friendly alternative to rice? The Mexican Cauliflower “Rice” is a great light meal or part of a side. It is a must try! Recipe from: fashionablefoods.com

 

crock pot low carb lasagna

113) Crock Pot Low Carb Lasagna

This is a warm and hearty keto recipe! It looks naughty but is a perfect low carb substitute! Recipe from: wellplated.com

 

keto broccoli cheese balls

114) Baked Broccoli Cheese Balls

These are great as a main meal simply with a salad or as a snack. The are seriously delicious, they will make your mouth water! Recipe from: recipetineats.com

 

Low Carb Mexican Cauliflower Rice

115) Low Carb Mexican Cauliflower Rice

The Low Carb Mexican Cauliflower Rice is full of colour and bursting with flavour! It only takes 30 minutes to make! Recipe from: myfoodstory.com

 

keto dinner meals

116) Spinach and Zucchini Lasagna

The Spinach and Zucchini Lasagna looks amazing, smells incredible and tastes outrageously yummy! Its worth the effort to make this! Recipe from: primaverakitchen.com

 

low carb dinner recipes

117) Creamy Cauliflower Mash and Keto Gravy

This is so simple and quick to make. Great if you want to feel like your being naughty while still staying keto! Recipe from: ketoconnect.net

 

keto zucchini bake and feta

118) Zucchini Bake with Feta and Thyme

The Zucchini Bake with Feta and Thyme is great as a side or a main. It is super tasty! Recipe from: kalynskitchen.com

 

keto cashew chicken

119) Easy Cashew Chicken

This is very simple to make and it is full of traditional Thai flavours. The aromas you will get whist making this are incredible and even better it only takes 15 minutes to make! Recipe from: ketoconnect.net

 

low carb mexican cauliflower recipe

120) Mexican Style Cauliflower Rice with Guacamole

This is so easy to make. It is full of colours and flavours. It tastes outrageously delicious! I really recommend trying this! Recipe from: asaucykitchen.com

 

keto friendly vegetarian meals

121) Creamy Ricotta Zucchini Noodles

The sauce for this really does make it. Its so creamy and garlicky! It tastes amazing! Recipe from: diethood.com

 

 

If you enjoyed this list make sure to check out our other keto posts:

Did we miss any dinner recipes? Do you have a great meal to add? Let me know your thoughts in the comments section below.

If you are looking for workouts to build bigger and stronger triceps then this is the article for you.

Most guys start training at the gym chasing bigger arms, and that usually means doing all sorts of bicep curl variations.

What most people don’t realise is that the bulk of the arms isn’t actually made up by the biceps.

In fact it’s the triceps that makes up much more of the size of your arms.

So if you are looking for bigger arms, it’s the triceps that you want to develop.

This image highlights my point pretty clearly.

tricep exercises

 

In this article we are going to break down exactly how you can build big, horseshoe triceps.

Before we jump into the workouts it is helpful to have an understanding of the tricep muscles so we can get the best results when training them.

 

A Breakdown of the Tricep Muscles

triceps workouts for mass

 

The Triceps Brachii or triceps is a three headed muscle group that forms a horseshoe shape and makes up the entire back side of your upper arm.

triceps muscle breakdown

Looking at this picture you can see that when each of the three heads are developed they create a horseshoe shape on the back of your arm.

Sadly, the biceps are usually given the focus in most people’s workouts.

The triceps play an important role in stabilising the shoulder. Therefore underdeveloped triceps can lead to muscle imbalances and overcompensation of other muscles.

The lateral head is the largest of the three heads which means it develops the fastest and has the greatest overall impact to the look of your triceps.

However a good tricep workout will develop all 3 heads to give you the full horseshoe shape that makes your arms look big from all angles.

 

Tricep Training Principles

When you ask someone “what’s the best way to train your triceps” you can get a lot of answers.

Some advise you to focus on high reps to get a pump and really feel the burn.

Others say you need to hit your triceps multiple times a week to get real growth.

Then there are the people that say simply doing a lot of heavy compound pressing movements will grow your triceps and you don’t need to train them directly.

With all of this confusion out there it can be difficult to really understand what you should be doing in your tricep workouts.

What I’ve found works best is a combination of the above. The best way to grow your arms is through heavy compound lifting and directly training them with both high and low rep training. Like all muscle groups heavy weightlifting is key to maximising muscle growth.

When it comes to building lean muscle there are two key factors:

1. Performing the right exercises.

Performing the right exercises in your tricep workouts is very important. Simply because some exercises are better at progressively overloading your triceps than others.

For most people it will be necessary to directly train your triceps to get the size and definition you are after. Heavy pressing will help to build the triceps and is a good foundation however it works best when accompanied by some direct training of the triceps too.

Heavy compound exercises are the key to adding strength and size to your triceps. As a general rule of thumb barbell exercises are going to be more effective than machine exercises.

2. Achieving progressive overload on your muscles.

Achieving progressive overload in your training is the only way that you are going to see results on your triceps.

In order to keep getting bigger and stronger we need to continue to subject our muscles to more and more tension over time.

So put simply:

If you don’t keep getting stronger you won’t get bigger.

You can accomplish this by adding volume (reps) but eventually you will need to add weight to the bar. That’s why the biggest guys in the gym are usually the strongest.

 

Volume

best tricep workout routine

When it comes to training the triceps (or any muscle group for that matter) getting the right volume is key. This becomes even more important when you are focusing on heavy weightlifting.

As a general rule of thumb the heavier the reps you’re doing the fewer you can perform each week.

Makes sense right!

Heavier weights mean you need to give your muscles more time to recover or you can risk overtraining.

Usually when training with heavy weights the optimal volume is 60 to 70 reps every 5 to 7 days.

This rule isn’t just for the triceps but every other muscle group as well.

When it comes to triceps you need to take into account the amount of work they do in your other pushing workouts. Your triceps are heavily involved in benching and overhead, shoulder pressing.

If you are doing a heavy chest workout and additional heavy overhead pressing each week, then performing an additional 60 reps of heavy tricep training is going to be too much.

If you fit the criteria above around 30 to 40 heavy reps of tricep training per week along with the right diet should be enough to stimulate growth without pushing yourself into the danger area of overtraining.

 

Best Tricep Exercises

tricep exercises

As we talked about earlier in this article, the triceps make up the bulk of the arms mass. So if it’s bigger arms you’re wanting you need to be hitting your triceps hard.

When it comes to exercises that build serious mass in your triceps you need to forget what the bodybuilding magazines have told you.

You don’t need to do twenty different isolation exercises mixed with supersets, drop sets and other tactics to “keep your muscles guessing.”

There are a few tricep exercises that bring in the bulk of the results when training your triceps.

Here are the best exercises to build bigger triceps:

 

Close Grip Bench

Don’t mistake the bench press for just a chest exercise. The close grip variation activates your triceps heavily as well.

The close grip bench allows you to safely push heavy amounts of weights and will help your chest a bit too. Remember if you want to build muscle you need to lift heavy.

Quick tip: When performing the close grip bench grab the bar with a slightly narrower than shoulder width grip.

 

Dip

There are two main dip variations that you can do to target the triceps. Both are good exercises and can be interchanged depending on the equipment you have available to you.

The first variation of dip requires a dip station like the one in the video below.

This exercise can be altered to target either the chest or the triceps.

To keep the focus on your triceps make sure you keep your elbows tucked in to your sides and keep your body relatively upright.

The further you lean forward the more emphasis is put on your chest and shoulders in the movement. We don’t want to do this for our tricep workout.

This is how you do it:

The second variation of triceps dips is on a bench like this:

 

Skullcrushers

Scull crushers are a great exercise for activating the triceps and emphasises the medial head.

You can perform the movement with the bar coming down to your forehead or down behind your head for a different angle on the arms.

This has been a staple in many tricep workouts because it gets results.

 

Overhead triceps press (french press)

Another great exercise to really hit the long head of the triceps hard. The overhead triceps press allows you to safely press heavy weight and progressively overload your triceps.

 

Tricep Pushdown

You’ve probably seen this done a lot by people at the gym. It’s by far one of the most popular triceps exercises out there and it is pretty good for isolating the triceps.

I like to save this exercise for the end of my workouts after I have done some other heavier lifts first.

The Best Tricep Workout Routine

The keys to a good tricep workout are:

  • It hits each of the heads of the tricep.
  • It’s made up of heavy lifts, focusing on progressive overload.

The lateral head of the tricep is going to be where you get the most mass out of the triceps. Exercises like dips, close grip bench and tricep pushdown are all good exercises to target the lateral head.

With that said you don’t want to overlook the other two heads either.

Skullcrushers and overhead pressing are good exercises to target the long and medial heads.

If your workout hit all three heads of the triceps the second thing you need to do is focus on lifting heavy and achieving progressive overload in your workouts.

Achieving progressive overload in your workouts is the best way to see results on your triceps.

In order to keep getting bigger and stronger we need to continue to subject our muscles to more and more tension over time.

So put simply:

If you don’t keep getting stronger your triceps won’t keep getting bigger.

You can accomplish this by adding volume (reps) but eventually you will need to add weight to the bar. That’s why the biggest guys in the gym are usually the strongest.

Do this tricep workout ever 5 to 7 days along with a correct diet and you will see results on your triceps.

Close Grip Bench Press

3 sets of 4-6 reps

Weighted Dips

3 sets of 4-6 reps

Overhead Triceps Press

3 sets 4-6 reps

The aim is to start with a weight that you can do 4-6 reps with. Once you hit 6 reps, the next set you up the weight and aim to get 4+ reps with the heavier weight.

This way you are always progressing in your workouts.

 

Final Word On Tricep Workouts

Training triceps is the same as training any other body part. If you want to get results and see that horseshoe shape on the back of your arms you need to:

  • Do the Right Exercises
  • Achieve Progressive overload through heavy weightlifting
  • Do enough volume without overtraining
  • Eat right

Consistency is key. Stick with this workout for 2 months and you will see results on the back of your arms.

Like This Workout? You’ll Love These:

The Best Leg Workout

The Ultimate Chest Workout

The Ultimate Back Workout

Ultimate Arms Workout

The Best Forearm Workout

The Push Pull Legs Bible

What do you think of this tricep workout? Are there any other tricep exercises that you like? Let me know your thoughts in the comments section below.

So you’re looking to get big?

You’ve probably heard that you need to start a bulk.

There is a lot of confusion around bulking. You’ve got your gym bro’s that say “you’ve gotta eat big to get big!” while others say that method is a sure fire way to get fat.

So who’s right? Can you gain muscle without looking like a puffy marshmallow?

The truth lies somewhere in the middle. Bulking isn’t good or bad, it is how you bulk that makes all the difference.

The theory behind bulking is sound. That is, you need to eat enough food to provide your body with more energy than it is currently burning.

If you want to gain muscle as quickly as possible you are going to have to put on some fat as well.

The goal is to not put on any more fat than is required to optimally build your muscles.

To put it simply, your body’s ability to build muscle is directly related to the amount of fuel (food) your provide it. That and of course following a good training plan.

It’s not enough just to eat a lot of protein. You have to make sure that you get enough calories from carbs and fats as well.

Every day your body is creating an energy balance between the amount of food you eat (energy in) and the activities you do (energy out.)

If you feed your body less than what it burns you have created a negative energy balance also known as a calorie deficit. If this is the case your body needs to get the energy from somewhere else in your body usually your fat stores.

Being in a caloric deficit makes it almost impossible to gain muscle (unless you’re new to the gym) and you certainly won’t be able to add muscle at the rate that you’re hoping to.

So then we come to the other side.

If you feed your body more energy than it requires you will create a positive energy balance or calorie surplus. This means that your body has slightly more calories than it needs to perform your day to day tasks.

It also means your body has enough fuel to properly recover and grow from your workouts.

So that is where the typical bro logic of “you have to eat big to get big” comes from.

Depending on how much of a surplus you are in will determine how much excess fat you add.

In this article we are going to break down exactly how to “clean bulk” so that you don’t add a ton of fat while gaining muscle, the best bulking foods and exactly how much you should be eating when on a bulk.

What Is Clean Bulking?

muscular man after a bulk

Clean bulking is a form of dieting that allows you to maximise muscle growth while minimising the amount of fat you gain in a caloric surplus.

To be successful on a clean bulk you need to stick to two things:

  • Regulate and track your caloric intake.
  • Get the majority of calories from nutritious foods.

Lets take a deeper look into both now:

Tracking your caloric intake

We’ve discussed how important it is to be in a caloric surplus when trying to build muscle.

The reason for this is because if you don’t have enough energy (calories) your body will need to use the energy to perform other functions throughout your body which take a higher priority to building muscle.

So we aim to put ourselves in a slight surplus so that we can comfortably know that we are providing our bodies everything they need in order to grow at the maximum rate.

Notice I only said “slight” surplus. The common mistake people make with bulking is thinking they have a free licence to eat whatever they want.

They will achieve the goal of putting their body into a surplus however as we mentioned before, too much of a surplus will lead to excess and unnecessary fat gain.

When on a clean bulk you should aim for a 10 to 15% surplus of calories. This will make sure you have enough calories so you don’t accidentally slip into a deficit and it’s not so much that you will put on large amounts of fat quickly.

Sticking to a slight surplus like this will put your body in the optimum energy state to build muscle.

Eating more than this amount 20 to 30%+ of your daily calories won’t allow you to build muscle any quicker but it will result in a lot of extra fat gain.

Why You Should Get Most Of Your Calories From Nutritious Foods

Chicken Avocado Burrito

Food is a source of essential nutrients that your body needs to stay healthy, it is more than just a source of macronutrients.

When on a clean bulk you should aim to get 80% of your calories from nutritious whole foods.

The other 20% or less you can eat some of your other favourite foods, that aren’t classified as “healthy.” However you don’t want these to make up the majority of your diet.

Stick to eating foods like these on your clean bulk:

Clean Bulking Foods List.

  • Turkey breast
  • Steak
  • Fish
  • Barley, oats, quinoa, brown rice
  • Beans (green, black, garbanzo, kidney, navy, pinto)
  • Peanut Butter
  • Cottage cheese
  • Low fat yogurt
  • Banana & berries
  • Brussels sprouts
  • Rice
  • Almonds, pecans, cashews, peanuts
  • Bread
  • Baked potatoes
  • Eggs
  • Greens (chard, collard greens, kale, mustard greens, spinach)
  • Pasta
  • Avocados
  • Mushrooms
  • Low fat yogurt
  • Sweet potatoes
  • Seeds (flax, pumpkin, sesame, and sunflower)
  • 1% or 2% milk
  • Bell peppers
  • Fish

Biggest Bulking Mistakes (Avoid These)

Bulking, when done right is a great way to add muscle and build a better physique. However there are some common mistakes that a lot of people make when trying to bulk.

Let’s take a look at the biggest mistakes so you can avoid them in your next bulk.

Dirty Bulking – Do you have to eat big to get big?

dirty bulking

You’ve probably seen videos online of fitness influencers eating cheeseburgers and milkshakes because “they’re bulking.”

They say things like “as long as you hit your macros you’ll be fine.”

And yes while you can follow an iifym (if it fits your macros) style of eating and still have a good looking physique, there are more to foods than simply protein, carbs and fats.

Food is also a vital source of micronutrients that are body’s need to perform optimally. The main problem with fast food and sugary treats is that they’re highly processed, have very little micronutrients and are high in calories.

If your diet focuses too much on these types of foods you can run into problems down the line with nutritional deficiencies and all kinds of other health problems.

You’re also probably just going to feel better on a day to day basis if you eat a balanced diet full of nutritious foods.

Eating Too Many Calories

While you’re looking to put yourself in a caloric surplus when bulking, eating too many calories won’t give you any extra muscle building advantages.

You’ll just end up putting on excessive amounts of fat.

You’ll gain just as much muscle eating 110% of your daily calories as you would eating 120 to 130%.

If you stick to a slight 10% surplus you will slowly put on fat over a matter of months.

Up this amount and you will see fat coming a whole lot faster.

This can do a whole lot more than ruining your looks too. As body fat levels rise you can accelerate fat storage and actually decrease muscle growth.

How To Clean Bulk

what is bulking and cutting

So you’re ready to get started on a clean bulk.

Hopefully by now you realise the benefits of clean bulking as apposed to the gym bro recommended dirty bulk.

In this section you will learn exactly how to structure your clean bulk for maximum muscle growth and minimum fat gain.

Let’s get started.

Calculate calories

As we’ve discussed so far, clean bulking is about putting yourself in a slight caloric surplus.

However to do that we need to first know how many calories we should be eating as a base rate.

The first step is to calculate your total daily energy expenditure (TDEE.)

You can use a calculator like this.

Once you have your TDEE you want to add 10% (multiply by 1.1) to put yourself in a slight surplus.

Calculate your macros for bulking

Once you have your TDEE for bulking you can then calculate your macros.

Macronutrients or macros are nutrients that our body needs in large amounts to survive.

We’re talking about proteins, carbs and fats.

Here’s how you can set up your macros for clean bulking:

Eat 0.8 to 1.2 grams of protein per pound of bodyweight.

Protein is the most important of the three macronutrients when building muscle and that is why we calculate it first.

Eat 0.3 grams of fat per pound of bodyweight.

Fat is essential to your diet. With that said after you hit your fat requirements, extra fat is not going to benefit your performance in the gym.

Use your remaining calories on carbs

Carbs are your major source of fuel and if you are looking to gain strength and muscle or perform better athletically, they are extremely beneficial.

But how do you know how many calories you have left over for carbs?

That will require a bit of maths.

The first thing to know is the amount of calories per gram each macronutrient has.

Here’s how they weight up:

Protein = 4 calories/gram

Fat = 9 calories/gram

Carbs = 4 calories/gram

So we have already calculated our calories, protein and fat intake.

And we know that 1 gram of protein is equal to 4 calories and 1 gram of fat is equal to 9 calories.

Follow these steps to calculate your carbs:

  1. Multiply your protein intake by 4
  2. Multiply your fat intake by 9
  3. Add these two numbers together and then subtract that number from your goal calories. This will give you the calories you have remaining for carbs
  4. Divide the remaining number by 4 to get the total in grams of carbs that you should eat every day.

If you want to learn more about counting macros read this post.

Now that you have your macros

Create a meal plan

Having a meal plan can make sticking to your macros a lot easier.

Rather than having to count the macros of foods everyday and try and make then add up to your totals on the fly, you can plan out your meals for a week and even do some meal prep to make meals available on the go.

Plan your foods out in a spreadsheet and make sure you stick to them.

For more information on meal plans check this out.

Adjust your macros based on how your body responds

Following a clean bulking plan you should expect to gain about 0.25 to 1 pound per week as a man and 0.25 to 0.5 pounds as a woman.

If you see yourself gaining more than this, you’re probably eating too much and putting on a bit of excess fat. If this happens you will need to dial your eating back a bit.

If you are gaining less than the above amounts then you aren’t in a surplus and you need to eat more.

Is this happens to you add 100 to 150 calories to your protein and/or carbs allowance and see how your body responds over the next 10 days.

If you’re gaining strength in your training but also not adding weight it is a good sign that you need to increase your calories.

If after 7 – 10 days your weight hasn’t increased again you can add another 100-150 grams of carbs until you see an increase in weight.

Tracking Your Weight

When tracking your results it helps to take a weekly average of your weight. That is weigh yourself every day for a week, add the numbers up and then divide by 7.

You can then compare this to your weekly average of the next week and have a more accurate number.

Sometimes you’re weight can fluctuate a bit on a day to day basis. The weekly average helps reduce this.

Eat Big, Train Big and Recover Big

We’ve talked about the amount of food you need to be eating to get bigger and stronger.

But all the excess calories in the world aren’t going to help you if you aren’t on point with your training and recovery as well.

If you’re wanting to build muscle you need to:

Follow a well structured workout program. A good workout program will emphasize heavy compound exercises. Compound exercises are the pillars of strength and muscle building in natural weightlifters.

Make sure you are getting the necessary recovery. Sleep, eating the right foods not overtraining are all key to maximising the amount of muscle your body can build.

How Long Should You Bulk For?

bulking definitionDepending on your goals and where you’re starting at will determine how long you should bulk for.

If you’re a guy and are over 15% body fat you should reduce this down to about 10% before bulking.

If you’re a girl and over 25% body fat, reduce this to about 20% before bulking.

Starting your bulk from a lower body fat percentage is beneficial for a couple of reasons. Firstly it helps to preserve insulin sensitivity and hormonal balance.

As your body becomes resistant to insulin its ability to burn fat lowers and your likelihood of gaining fat increases.

Secondly it allows you to bulk for many months before your fat levels start getting too high.

When you’re ready to bulk, follow these guidelines:

Follow a clean bulk until you reach 15 to 17% body fat as a man or 25 to 27% body fat s a woman. Once you reach this level, stop bulking and start reducing body fat levels.

Once you get back to your baseline 10% (man) 20% woman you can begin bulking again.

Follow this cycle until you’re happy with your overall muscle size and development.

How Long Does It Take To Build Muscle

muscle hypertrophy

I’m sorry to tell you but building muscle takes longer than you think. If you set out with the right expectations and goals you will be a lot better in the long run.

The truth is building real muscle takes time.

A beginner can expect to gain 18 to 27 pounds of lean muscle in the first year.

10 to 15 pounds in the second.

5 to 6 pounds in year three and…

2 to 3 pounds each year after that.

If you are relatively new to weightlifting and want to go from a normal physique to a muscular ‘movie star’ one it can take anywhere from 1-4 years.

Fitness should be part of your lifestyle and not a quick fix for something.  We recommend Enoch Behzadpour from Ufit 24/7 gym in Brisbane, when you are in town.  Enoch is a gun that can help you.

Final Word On Clean Bulking

Hopefully you have a clearer picture of how to go about your next bulk.

The old bodybuilder way of gorging on food to force your muscles to grow does work, but we know that there is a smarter, better way to go about things.

Clean bulking is the answer to stacking on muscle without getting overly fat.

Follow a good workout program along with the steps in this article and you will put on muscle.

Need Some Workouts For Your Next Bulk? You’ll Love These:

The Best Leg Workout

The Ultimate Chest Workout

The Ultimate Back Workout

Ultimate Arms Workout

The Best Tricep Workout

The Push Pull Legs Bible

What do you think of clean bulking? Let me know your thoughts in the comments section below.

Muscle Hypertrophy to put simply is the ability to build and gain muscle mass. It’s probably the reason you started going to the gym. Well that and losing some body fat.

There are lots of different voices out there sometimes spreading opposing viewpoints on the best way to achieve muscle hypertrophy.

  • Some people say lifting heavy is the key to building the most muscle.
  • Others say your muscles don’t know weight they only know time under tension.
  • While another trainer will say you need to trick your muscles with different workouts each session to keep your muscles guessing.

I don’t blame you if you’re scratching your head a little.

Muscle hypertrophy is a complicated subject but in this article we are going to break down the fundamentals that make muscles grow.

So if you are looking to build bigger muscles then keep reading.

 

What is Hypertrophy

muscle hypertrophy

Hypertrophy is the fancy term for muscle growth. Without it you can not grow muscle size or strength. So whether you’re looking to get bigger or stronger you need to be focusing on hypertrophy.

There are two types of hypertrophy:

– Myofibrillar hypertrophy, which focuses more on increased myofibril number and size.

The “myo” stands for muscle and the “fibril” is a threadlike cellular structure.

Myofibrils are made up of proteins and are what allow us to contract our muscles.

Myofibrillar hypertrophy is an increase in the number and size of myofibrils in your muscle fibres.

This increase in myofibrils increases the force at which you can contract your muscles.

 

– Sarcoplasmic hypertrophy, which focuses more on expansion of the sarcoplasm inside the muscle.

Sarco stands for “flesh and plasmic refers to plasma.

Sarcoplasm is the plasmic parts of muscles cells that include proteins, glycogen, water, collagen and other substances.

Sarcoplasmic hypertrophy is an increase in the volume of the fluid in the muscle.

This picture shows the difference between the two types of hypertrophy.

hypertrophy

These both sound daunting and will be revisited later, but they basically refer to strength gain and size gain.

There is a lot of conjecture about whether or not sarcoplasmic hypertrophy actually happens and wether you can directly target it with specific exercises. Various studies have been done but none have really been conclusive enough to confirm one way or another. If you would like to see a breakdown of the studies you should check out this article by Stronger by Science.

The big argument for sarcoplasmic hypertrophy comes about when comparing bodybuilders to powerlifters. How is it that a 280lb bodybuilder get out squatted by a 180lb strength trainer.

Sarcoplasmic hypertrophy is usually used to explain this. The bodybuilder simply has more non functional sarcoplasmic hypertrophy making his muscles bigger but not stronger as it is the myofibrils that are responsible for contraction of the muscle.

That sounds like a fair explanation right?

The argument against that is that strength training requires a large skill component like any sport. Strength athletes are squatting heavier loads more often than a bodybuilder and therefore are more skilled at that performing that lift. In fact a lot of bodybuilders that switch to powerlifting can rapidly increase there numbers in all of there lifts.

So that leaves thing up in the air a little bit.

As there are two types of hypertrophy both definitions will be looked at here.

Sarcoplasmic hypertrophy is what most people will think of when it comes to the idea of hypertrophy, this is where the size of the muscle increases and not necessarily with an increase in performance or strength.

Myofibrillar hypertrophy is where the muscle’s myofibrils increase in size and number which is responsible for the contraction of the muscle (strength.)

You might think that someone training for size would only need sarcoplasmic, whereas someone training for strength would only need myofibrillar.

However, a bigger muscle has far more potential to gain strength whereas a stronger muscle can deal with more volume (which we’ll look at later) which then means that size gains can come more easily.

So, you can see how they work in together.

Any kind of strength training plan will include some kind of hypertrophy, whether that be in a specified block, usually lasting 3-8 weeks, a specific day, often seen during undulating periodisation, or the plan could almost purely based around hypertrophy (such as in bodybuilding or muscle gaining plans).

The accepted consensus is that sets comprised of repetitions of 1-6 are for strength, whereas sets of 6-12 would be more for hypertrophy – as well as the repetition range being adjusted, you would also find the intensity or the weight itself being adjusted in order to fit in to this scheme or range.

However, it has been shown that strength work can lead to as much muscle growth as bodybuilding hypertrophy work – which then leaves some of the traditional thinking around resistance training up in the air.

Sets of 8 is a very simplistic way of looking at hypertrophy as you could easily do 8 sets of 3 (rather than 3 sets of 8) and still end up with the same volume, however the intensity would be vastly different. This would make a phase like this more of an intensity block than a hypertrophy one.

Clearly this needs more explaining, so let’s take a look at the factors involved in programming, and programming hypertrophy specifically.

These factors will include:-

  • Volume.
  • Intensity.
  • Frequency.
  • Fatigue, and
  • Your overall goal.

 

Volume (Progressive Overload).

muscle hypertrophy training

Volume and progressive overload has been proven to be one of the largest factors when it comes to gaining strength or size.

The really simple way to determine volume is to figure out the weight lifted throughout a training session and it is simply:

The weight x sets x reps = total weight or volume.

So, if you were to do 3 sets of 8 with 100kg your total volume would be 2400kg. if you were to go with a simple progressive overload, your next session might simply be 3 sets of 8 with 102.5kg, taking your volume to 2460kg. You can see how the volume can easily be built up in this manner.

 

Intensity.

Intensity is the qualitative aspect to training, whereas volume is the quantitative one.  The intensity depends on the following:

  • Load
  • Speed of performance
  • Variation of rest between sets/reps.

In terms of strength and size training the main point here will be the first one – the load or weight that you are using.

You now know that your sessions should be within the 40-70 repetition range. The intensity range is going to be dependent upon your goals, a strength athlete should have 66% – 75% of their training in the 1-6 rep max range.

Whereas a hypertrophy athlete should be 66% – 75% in the 6-12 rep max range.

 

Frequency.

The frequency is where the training can differ the most between individuals. Not everyone has the same goals or the same time available, and what works for you as an individual now might not work for you 6 months down the line. Meaning that your training may need overhauling at various points.

When your training emphasises heavy weights (80 to 85%+ of 1RM), optimal volume seems to be about 60 to 70 reps performed every 5 to 7 days.

The general rule of thumb is:

The heavier the reps, the less you can do each week.

Makes sense right.

Heavier weights require more recovery. This means that you will be doing less reps and sets than you would be with a lighter weight program.

 

Fatigue.

Fatigue is basically the amount of tiredness you build up both within a session and within a training programme. The more work you do, the less energy you will have to do it, and obviously this means that if fatigue builds up you will have little energy to actually train.

The idea of intra-session fatigue dispersing is generally correct. However, this is only in relation to acute fatigue – i.e.  fatigue built up over a short period of time and work.

The other, nastier, type of fatigue is chronic fatigue, this builds up and lasts over a period of days, weeks, and sometimes even, months.

To avoid the negative side effects of chronic fatigue you can utilise a deload week ever 4-6 weeks or as you feel necessary.

Acute fatigue will not always dissipate in between sessions, particularly if you train with a good amount of frequency.

A failure to manage fatigue will result in a drop in performance and adaptation and will also likely increase your risk of injury.

The volume recommendations above are within a large range, and each person will be able to deal with volume differently, when it comes to finding your correct volume you will need to figure out the maximum recoverable volume (MRV) for you as an individual.  Once you have figured out your own MRV you will be in a good stead for the rest of your training.

If you do find that you are becoming more and more fatigued then you can do a number of things, such as :-

    • Altering the type of lifts – more machine work than free weights would be less fatiguing.
    • Improve technique – making the movement smoother will limit the amount of energy expended

Studies had shown that of each of these factors of hypertrophy progressive overload is the most important for muscle growth.

So if you want to build muscle as quickly as possible you’ll want to make sure you are continually getting stronger.

I should also mention that in order to build muscle you have to be eating enough of the right foods. Performing a clean bulk is becoming a popular to eat enough calories to support hypertrophy while not putting on loads of fat

 

Your Goal.

arm workouts

As you can see above, there are different considerations for whether your goal is more strength gain or size gain. So you would need to adjust these factors in the way it says in order to suit you as an individual in terms of your goal, training level and the length of time with which you want to achieve it.

If your goal goes beyond just “get bigger,” or “get stronger,” then you will still need to incorporate these considerations.

 

Beginner.

If you are a beginner, it is probably worth going for some size initially for a couple of reasons –

      • Again, a bigger muscle has more potential for strength.
      • The higher repetition range literally means more practice for you to put yourself through.

This idea of practicing the movement is often forgotten as most people don’t think of the lifts as skills within themselves. Remember that improving technique leads to a less fatiguing workout, also.

 

Weight loss.

If you’re someone who has been training for a while and are looking to lose weight while also maintaining your strength then you would be best to focus more upon strength training – but you had better keep in mind that the more severe your weight loss goal the less likely you are to gain strength rather than simply maintain it.

In some cases such as if you were overweight then following a more size type of plan could be more beneficial to you. This would encourage more muscle mass to grow and also increase your chances of fat loss due to an improved metabolism.

 

Progression.

push pull legs routine

This section will cover progression – what it is, how to implement it and how to monitor it.

The most commonly known term in this area is ‘progressive overload.’ Which is where you will slowly increase your volume, or intensity (depending upon what phase of training you are in), in order to gradually improve your size or strength over a long period of time.

The simplest way to do this is to imagine you’re doing a strength routine where on week 1 you are doing 5×5 with 100kg – as you’ll know from above – the volume equates to 2500kg of volume. If you add 2.5kg to this each week for 4 weeks by the end you will be at 5×5 with 110kg which equals 2750kg of volume. In theory this would mean that you have added 10% to your volume and therefore also to your strength. 

The above progression example would be beneficial for a beginner lifter, however, a more experienced lifter may find that they can not make these gains in such a linear fashion.

This is where varying the type of training you do may come in.

 

Periodisation.

The example in the last section was a classic iteration of linear periodisation (increasing the weight the same amount week after week). If you find this stops being effective for yourself you may decide to try undulating periodisation.

This means that the volume and intensity is manipulated session to session, with an eye on the overall volume and intensity throughout the phase, in order to keep pushing the volume up and get the strength levels higher.

An example of this might be if you were benching three times a week. One day you could be doing 4 x 8 with 100kg, the second day might be 5×6 with 105kg, and the third maybe 6 x 4 with 110kg.

You can imagine that trying to do 8 reps with 110kg would be far more difficult than getting it for 4 reps, so to get around this you can do more sets of a smaller rep range.

 

Monitoring your progression.

The value of volume has been mentioned various times throughout this article so you can probably guess where this is going – a good way to measure your progress is to see how much volume you are doing at one point compared to an earlier one.

If you’re focusing more upon hypertrophy as a goal to get stronger then a simple way to test is to see if your 1 rep maximum has increased – or even just if you’re working weights have increased or feel easier. A 1 rep max test can be quite taxing on the body so make sure you appropriately programme yourself to do one.

If you’re training for hypertrophy for size you could measure to see if your muscles are getting bigger with a tape measure, visual reference or even your own bodyweight.

You could even programme in some AMRAP (As Many Reps As Possible) sets, this is where you have one set where you go to just before failure – that is do as many reps as you can without failing or your form giving in.

If one week, or phase, you can do more than the last then you are definitely improving.

 

Conclusion.

Hypertrophy is massive part of training and just human life in general. Without hypertrophy we wouldn’t get stronger, we wouldn’t get bigger and we’d always be weak. Learning how to manipulate and use it in order to reach your goals is always worth doing.

What do you think about muscle hypertrophy? Let me know your thoughts in the comments section below.

 

References –

The Scientific Principles of Strength Training – Mike Israetel, Chad Wesley Smith, James Hoffman

The Muscle and Strength Pyramid Training – Eric Helms