Why Kettlebell Training is so Incredible for Fat Loss. In all my years as a personal trainer and fitness advisor I have never seen such an amazing piece of equipment as the Russian Kettlebell for fat loss. Here's the facts about kettlebell training and why they should be your number one choice for fat loss, no matter who you are: So rather than exercising just your arms, legs, or back, kettlebell training works the entire body as a complete unit. It is these exact movement patterns that Kettlebell training mimics and as you replicate these patterns your body will reward you by getting stronger and building muscle tone fast. The great news is that its favourite source of energy is body fat, so the more muscle tone you can develop the more fat you will burn, even at rest. Certain intensive exercise, like kettlebell training, that drives your body into the anaerobic zone with create "Afterburn" or EPOC.
It is about the kettlebell swing , and specifically, about doing 300 kettlebell swings per day, everyday, and without exception. Performing swings (two hand or one hand, it matters not) everyday, intermittently, and to the grand total of three hundred serves a couple useful purposes. In brief, it is a very efficient way to burn fat, and you do not get the same effect from traditional “cardio” efforts, as we’ve come to know. Secondarily, the swing is a marvelous and mighty movement for toughening and shaping the ass , limbering the hamstrings, and strengthening the low back. If you are experienced, I offer the follow prescription. If you are not experienced, well, then, get a coach, because the swing is not something you should learn on your own. What is the best way to do your swings? If I may venture an idea, do simply leave your kettlebell in a the highest area of traffic in your house, say, the kitchen, and each time you encounter the cumbrous thing, work a set of swings to whatever number delights you. For an added bonus knock a set or two off right before you feed and right after, too, to ensure whatever gourd you take aboard is shuttled off preferentially to the hungry muscle flesh and not promptly converted and deposited where it might come off as unappealing. I said the program is 300 kettlebell swings a day, and that premise, I believe, is plain enough to avoid any further elaborations.
The Benefits of Kettlebell Training for Fat Loss, Strength Training, Explosive Power, and Muscle Building. Two kettlebells are all that you need to increase muscular endurance, lose fat, and build size and strength. Kettlebell training is a form of training that will not only improve the appearance of your physique, it will give you strength and mental toughness that you did not know was even possible. Imagine a black bowling ball with a suitcase handle on it and you have an idea of what a kettlebell looks like. You can do standard weight training exercises with kettlebells such as: bench presses, curls, and rows. Ballistic exercises are not the only exercises that you can benefit from, kettlebell exercises such as: the Turkish get-up, Bent Press, and Windmill will develop a rock-hard midsection and increase shoulder flexibility and stability. If you are a man that wants to increase size and strength, try doing some of my favorite kettlebell exercises: Double Clean and Press, Double Front Squat, Renegade Row, Double Swing, and the Double Clean (Scroll down for more info). If you are a woman that wants to lose weight and tighten up your glutes, quads, abs, and arms, apply a steady diet of kettlebell training ballistic work with some low rep kettlebell training strength work and you are all set. Athletes are not the only ones that are hooked on kettlebell training. Both Chris and Harley talk to everyone they know about the benefits of kettlebell training and you will as well after you attend one of my seminars. Once you have been infected with the power of kettlebell training, there is no going back.
Kettlebells have been around for a long time, but have become very popular recently due to the intense workouts you can get using them. One of the unique benefits of using kettlebells is that you can train both cardio-vascular and anabolic systems in one go. The biggest benefit from doing kettlebell workouts by far, is for weight loss. On this site you will find countless kettlebell workouts for you to get started, all the workouts are aimed at beginners and intermediate level trainers. In this post I will highlight some of the best kettlebell workouts for you, whether you want to increase muscle mass, tone up your muscles or lose weight. See if you can keep up with kettlebell workouts from the free kettlebell basics 101 programme. Kettlebells save time, there’s less resting time and more time spent on the exercises. Kettlebells hit all the wish lists anyone can ask for, they aid in fat loss, strength gain and fitness. Kettlebells free you up from going to the gym, you can own just 3 kettlebells, a skipping rope and a yoga mat and it would be sufficient to get all your workouts from this basic kit. Grab all the best kettlebell workouts in a nice and easy to read complimentary manual. If you have experience sudden weight loss or gains do not hesitate for one second to visit your GP and get checked out. It’s probably the single most effective way to burn fat, increase metabolism and drastically improve your VO 2max (stamina). The best way to record and track your body fat levels. This can be explained by the fact that body fat can decrease and muscle mass can increase simultaneously. Continue reading The best way to record and track your body fat levels.
I jumped at the change because the topic was something I was highly interested in: weight loss and kettlebells. Lose the Fat and Get Fit with this Revolutionary Kettlebell Program ” by Tracy Reifkind. I loved the workout and have been anxious to do it again. She had a wake-up call that told her it was finally time to lose the weight, and she did. What I didn’t agree with in the book was her statement that gyms were a waste of time and that you won’t lose weight working out at a gym. There are so many different classes and machines at the gym that it would be impossible to be bored. The weight loss equation is diet and exercise. Ignoring one part of the equation will slow the process down and the results will be disappointing. There were two things that turned me off in the book: the first was that she wrote as if everything was fact, but it was lacking in annotations citing sources (which I like to see) and the frequent use of words like “rapid weight loss” felt gimmicky when it’s not; I felt like that diminished the amazing benefits of the kettlebell workouts. What is great about kettlebell workouts is that is both cardio and strength training in one. The book is valuable for kettlebell newbies and I’m looking forward to starting the workouts from the book.
Kettlebell Exercises For Weight Loss. Thanks for your reaction Don’t forget to share this with your friends! Kettlebell fans love the heavy, round-shaped weights for a reason — kettlebell exercises combine cardio and strength training for a time-saving calorie burn. The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. Read on for tips on choosing the right kettlebell and a few calorie-torching exercises to try. And do check out this kettlebell tutorial and workout to learn the basics. Kettlebell swing girl is doing it wrong. Uhm the picture of the girl doing the kettlebell swing? Your legs should be straight and your core tight on the upswing, going back to a squatting position on the down swing. And the article the link goes to also shows a girl doing it wrong. And with too light a kettlebell. Sometimes I use just the KB.
Swing For The Fences: Kettlebell Training - Burn Fat And Build Muscles! Make the kettlebell swing your 1-stop shop for increased muscle size, definition, fat loss, and the heart of a racehorse! I started training with the kettlebell swing almost 10 years ago. The kettlebell swing is ideal for weight loss because it's no impact and it torches fat like no other workout can. This is why bodybuilders should be using and training the kettlebell swing like crazy! Kettlebell swing training is your 1-stop shop for muscle size, definition, fat loss and the heart of a racehorse. 2 How is the swing going to change my body? The swing will change your body in a number of ways. Because the swing is a powerful and dynamic athletic movement, it produces different results in your body. 4 So I just swing the kettlebell back and forth-that's it? I had never seen anything change my body as quickly as the kettlebell swing. With the swing, interval training increases your cardiovascular ability while distracting you from the incredible workload you bear. If you want to use it for your serious cardio workout, skip the Stairmaster or treadmill and perform a solid swing workout for 30-to-40 minutes. You can custom tailor the swing workouts to meet your goals.
Kettlebell Swing. Average Sitewide Kettlebell Swing Weight. Average Male Kettlebell Swing Weight. Average Female Kettlebell Swing Weight. How to do the Kettlebell Swing: The only kettlebell swing equipment that you really need is the following: kettlebells. Learning proper kettlebell swing form is easy with the step by step kettlebell swing instructions, kettlebell swing tips, and the instructional kettlebell swing technique video on this page. The kettlebell swing is a exercise for those with a intermediate level of physical fitness and exercise experience.
What Is the Best Kettlebell Weight? The best kettlebell weight depends upon fitness level, goals and experience. Before purchasing a kettlebell, determine the best weight by doing overhead lockouts with a dumbbell, according to Mike Mahler's Kettlebell Buying Guide. Weight of Kettlebells. The smallest amount of weight - which women primarily use - is 4 kg or 9 lbs., 8 kg or 18 lbs. Generally, the best weight for unconditioned beginners of kettlebell training should range from 4 kg to 8 kg for women and 12 kg to 16 kg for men. Many repetitions are used in kettlebell training, and for those who are unconditioned, using a heavier weight will cause you to tire easily and lose correct form. Mahler's guide recommends that strong, fit men start with a 24 kg and fit women start with a 12 kg kettlebell. If you have kettlebell training experience, which means you know the proper technique and form of lifting, then you should try a heavier kettlebell or increase the amount of repetitions.
Best Answer: If you can lose weight in your sleep - and you can - why would you want kettlebells? • If you consume fewer calories than you burn, you have to lose fat eventually. You can burn fat in your sleep. • Most of the calories you consume will be spent just keeping your body temperature at 98.6 F. You can always eat more calories than you can burn. • There are only two nonsurgical things you can do to sculpt your body and they are (1) add or lose fat and (2) add or lose muscle. Your body (genetics) determines where you lose fat, not you nor your diet nor your exercise. If you eat your BMR in calories and no more each day, you will have enough food to properly nourish your body and all of your activity will burn fat. That means, the more you walk or run or workout, the more fat you'll burn. I'll just assume that it's body fat and not just weight that you want to lose. Don't go for more than you can handle. You can only upload photos smaller than 5 MB. You can only upload videos smaller than 600 MB.
Kettlebells are one of the better tools for weight loss. Because, the movement with them are very dynamic and it involves to the work many muscles of your body. In this article we will give you some recommendation about the correct exercise form and interesting tips and tricks to get the most out of your kettlebells. Weight loss with kettlebells: the main principles. After that your body will be ready for the primary routine. Your shins must be perpendicular to the floor. What the equipment do you need for weight losing? When the kettlebell comes back between your legs, keep your weight on the heels and allow your hamstring to absorb the resistance. Take a handle in your hand and use the hips and glutes to drive the kettlebell up, keeping it maximally close to the body. Let your legs absorb the weight. Drive the weight to the half position using your hips and glutes. From racked position push the kettlebell overhead so your palms will be facing away from you at the end of movement. These are the main exercises with kettlebells for effective weight loss. We hope that this article will help you to create the body of your dreams.
| By Mike Samuels. Mike Samuels. Mike Samuels started writing for his own fitness website and local publications in 2008. Kettlebell workouts are ideal for women looking to lose weight fast, as they provide a great challenge for your cardiovascular system, increase your muscular strength and burn loads of calories, which will help you on your way to a leaner, fitter body. Compound exercises require much more effort, so burn more calories and stimulate the release of more hormones, which can lead to greater weight loss. Tabata involves performing as many repetitions as possible on a single exercise for 20 seconds, you then rest for 10 seconds and repeat again seven times.
Lose weight fast with kettlebells for women. Kettlebells workouts are good for women when they are trying to lose weight and get the best shape of their lives. You can burn calories and fat, increase your muscle strength and get the best shape you always wanted with the help of kettlebells. These are the exercises in which you need to move more than one muscle or joint. You need to follow tabata protocol in your weekly sessions. You can choose 3 to 4 exercises and perform them using the tabata protocol in your weekly workout. In your kettlebells workout, you can setup a circuit of exercises. However, they may need longer duration to setup and can be problematic in a circuit if you need to change the weight. You also need to change your workouts every few weeks. You can change your workout by changing the exercises, changing their sequence, or even changing your weights. You can gradually increase the weight you are lifting and also increase the amount of work you are doing in every session. You should be comfortable with the techniques. While working out using kettlebells, you need to eat a diet that is in line with your weight loss goals. Lean & Lovely Fat Loss will show you how you can easily lose weight fast.
Kettlebell Workout For Women: An Effective Way To Lose Weight. Helpful Printable Kettlebell Workout for Women. Effective Kettlebell Workout for Women with Healthy Diet. Ladies who have experienced doing a kettlebell workout for women vouch to its efficiency in eliminating fats and reducing weight — especially when supported with a healthy diet. The amount of fats burned during a kettlebell workout will depend on the ratio of calories intake to calories burned, and also the proper use of the kettlebell. Familiarizing Yourself With The Kettlebell. A kettlebell workout for women usually starts with kettlebell size that a woman can handle easily. Proponents of kettlebell workout for women swear the method burns fats six times more than other conventional weight loss exercises. Women with certain medical conditions are advised against using a kettlebell workout for women, especially those with heart ailments. While a kettlebell workout for women has been proven to be effective, but safety precautions must be observed at all times.
I am literally stunned at the detail in this book. This isn't just a workout book, either, with a handful of exercises and then you're done. This is a well-written, easy-to-understand, in plain English kettlebell manual, and it's beyond thorough in the topics it covers. Was this review helpful to you? Some of the guys at the firehouse started bringing in kettlebells, and not wanting to look totally clueless, I went ahead and decided to check this book out. This is a great book for the kettlebell beginner and even the more advanced user. I recommend this book.
And even more surprising, an American Council on Exercise (ACE) study recently found that the average person can burn 400 calories in just 20 minutes with a kettlebell. As a result, Laura says, you end up using more of your stabilizer muscles than traditional weight training, which translates into an increased calorie burn and a killer workout for your core. All this makes kettlebell training not only great for weight loss but also for improving fitness level; an ACE study found that eight weeks of kettlebell training two times a week improved aerobic capacity by almost 14 percent and abdominal strength by 70 percent in the participants. If you're ready to jump on the kettlebell train, don't just grab a weight and start swinging. Start with light kettlebells and visit a certified kettlebell trainer (check your gym to see if classes are offered) to learn the right way to train — then check out all of POPSUGAR's kettlebell exercises here !
Lose Weight and Eat What You Want. So if you have been struggling to lose weight, and you need to lose weight but don't think that you have the time to commit to overhauling your lifestyle completely, you don't have to. Eat all the foods you love, and still lose weight. If this kettlebell course is not the right solution for you to lose weight, I want you to find the program that works best for you so that you can lose weight successfully. How you can eat your favorite foods and STILL lose weight. The chances are that most of you have tried to lose weight in the passed, but have gained it all and even more back. Kettlebell training is the perfect solution for you so that you can effectively maximize your weight loss, with the minimal amount of time and effort. Shopping for and choosing the right kettlebell for you is a critical component of this program and your weight loss process. Quickly reverse the momentum of the kettlebell and push through with your hips to push the kettlebell out in front of you. Purchase a kettlebell with the suggested weight recommendation for your level of exercise experience and gender. This will make sure that you are hydrated and that your body isn't confusing thirst for hunger. So if you are looking to lose weight and get shredded, proteins are the kinds of functional, slow-digesting foods that will help you get to your goal.
Kettlebell Training and Weight Loss. Kettlebell training can be a fantastically effective way to not only gain the type of fitness we’re looking for, but also a marvelous way to lose unwanted weight. Kettlebells are a very strenuous form of total body workout, and if you combine this type of physical conditioning regimen with a sensible eating plan, you won’t be able to NOT lose weight! This is fine and you may want to get there eventually, for that will increase the cardio work you’ll be getting and rev up the metabolic machine even higher, thus hastening the process, but at first be sure to have a routine that you will stick to. An abandoned kettlebell routine will not help you lose much weight at all! Everyone is different, and your food plan won’t look like mine, but just be sure to make sure this will be a plan you can stick with for some time. Some people who dive into this type of training go for an extreme diet plan, and while this may yield short term results, you may have difficulty sustaining the process. Some of these may be difficult for a beginner, so make sure you have an instructor or workout partner with you to not only maintain proper form but to minimize the chances you’ll hurt yourself.
I'm a woman and I have started working with Kettlebells in the past 3 months. IMO I think adding the kettlebells is great for you to help lose weight. Even at 300lbs.but you should really hire a professional to show you how to use and proper form until you are comfortable and can do the moves correctly on your own. I get out of breath extremely easily, and there are times during the year that I suffer with pneumonia. Thanks for the note on TT! My wife is the same height as you, about the same age, and also wears a size 6. You said that the size 6 you're wearing isn't the same as a normal size 6. Thank you for the congrats! Do you have a suggestion for the type of pedometer I should get? I always go to the mall and walk INSIDE it a few times around and over. Thanks for all the replies! I am a former ultramarathon runner (I recently quit and have just started bodybuilding), and the Garmin Forerunner 305 has served me well for years. In terms of accellerometer based systems, Garmin currently makes the FR 60 and you can still get the FR 50, sometimes at a very low price. The best ones in my opinion are the ones you can put your step measurements in and it will read your calories you burn as well. If you get the ones that just read steps and miles thats fine, but I would get the ones that have the option to put in your step length and stuff.
What to Do With a Kettlebell for Stomach Fat. Cardio and strength training help slim down your stomach. Stomach fat can leave you feeling self-conscious about your appearance, and being overweight isn't good for your health. Kettlebells are a type of free weight that you can use to tone and slim down your stomach area while getting rid of the fat with cardiovascular exercise. A combination of these two types of exercise is most effective for losing stomach fat and revealing the slender, toned midsection you desire. But you can use kettlebell workouts to lose weight all over, which will help you get rid of stomach fat, too. A kettlebell's center of gravity shifts as you use it, causing you to engage the core muscles of your stomach as you strive to hold your balance and perform your exercises. You can work toward losing stomach fat by blasting fat all over with a 20-minute kettlebell workout. This type of workout will help you burn calories, strengthen your stomach muscles, and improve your balance and posture. Other effective kettlebell exercises for toning and trimming your stomach are wood chops and hay bailers.
According to Vanessa Bader, "Kettlebell training strengthens and stabilizes the entire body." Increasing muscle size promotes weight loss. Therefore, even a small gain in muscle size decreases body fat levels and increases your muscle to fat ratio. Kettlebell exercise increase your resting metabolic rate. Kettlebell training provides aerobic and anaerobic benefits. Anaerobic exercise, strength training, such as weight training, and sprinting use sources in the muscles for energy. Proper kettlebell training develops your musculoskeletal system, cardiovascular system and increases your metabolism, leading to a positive change in body weight and body composition.
I began to think of making the body the most efficient that it can be with both training and food, not just mindlessly throwing more fuel to the tank. That is the important part and the biggest change I made. It's not just training the exercise, its truly building and improving your performing ability with it that gets you results. Its from here I began to realize the mountain you can climb and the new room of performance you can enter with the swing. I was using the one-hand swing and switching hands in the air every ten reps. Then next time through I tried to do more reps unbroken and finish the total reps faster. I began to see that 500 reps with the 24kg was just the jumping off point. As my reps went up and times went down I then began to start cycling the kettlebells I used and my progress shot through the roof. I spent a week or two with each bell then immediately went back to the 53 and suddenly massively beat both my time for total reps and number of unbroken reps. In fact at this time the workout went so well that I went to 750 reps total. Every time this happened my idea of the possible and potential new progress also went way up. Then the most reps I could do in one hour. Then the fastest time through for 1000 reps. Every time it was cycling the goals through all the bells: 53, 70, 88, 106 and then I added a loadable handle to go to 125lbs for one-hand swings. I found that the heaver bells immediately made me PR with the lighter bells for unbroken reps, total number of possible reps, and rep times.
While working with kettlebells is considered a form of strength training, it also elevates your heart rate, allowing you to burn more calories. A study conducted in 2010 by the American Council on Exercise concluded that training with kettlebells can burn up to 227 calories in 20 minutes. As you become accustomed to the movements, increase the weight of your kettlebells to keep the exercises challenging. The more challenging the workout, the more calories you will burn. Begin your kettlebell workout with a dynamic five-minute warmup. All these moves are used in kettlebell exercises, so incorporating them without weights or with lighter weights in your warmup will prepare your muscles for the upcoming workout and decrease the risk of injury. The dynamic warmup will also slowly increase your heart rate so it can be prepared for the high intensity of a kettlebell workout. Because these are intense exercises, however, you will need to incorporate rest within your workout. As this workout becomes easier, increase the intensity by either increasing the exercise time or increasing the weight of your kettlebells. Increasing the intensity will boost your weight loss results.
Step out with your right foot, push your hips back, and lower into a squat. Swing the bell up in front of your chest (arms stay extended) and quickly step your right foot back into your left. Do this movement as many times as you can with good form for 30 seconds with your right leg, and then 30 seconds with the left. How to do it: Start standing, feet together, with the bell in your right hand in ‘rack’ position (the bell should rest on the back of your hand with the handle running diagonally across your palm). Step out to the left and lower into a squat as you press the bell to ceiling and reach your left hand down between your feet. "Always track your eyes with the bell above you, watching the bell the whole time, and carefully return to the rack position at the start." How to do it: Start with feet together, holding the bell in your left hand. Step back with your left leg, lower into a lunge, and perform a biceps curl (bell bottom down). How to do it: Stand with your feet hip-width apart, with the bell in your left hand in rack position, right hand tucked under your left palm. Push your hips back and bend your knees to lower into a squat, and then quickly explode upward, pressing the bell overhead, reaching your right arm down by your side. How to do it: Hold the kettlebell in your right hand and stand with your feet slightly wider than hip-width apart. To perform a basic high pull, lower into a squat, swinging the bell through your legs, and as you stand, pull the bell back, bending your elbow [as shown in the top right photo]. Immediately lower into a squat and perform a burpee on top of the bell [bottom photo].
I am going to show you a fun way to lose weight, Kettlebell workout style. If you are already feeling a bit miserable and down about your weight, chances are doing some exercise that you hate is going to make you feel worse. If you are trying to diet on top of that, it is a very hard ask. Therefore, the trick is to perform an exercise routine that you will love, and that does not feel like hard work, yet still gets great results. If You Want To Lose Weight Kettlebell Workouts Are For You. As I have posted before , there are some great Kettlebell exercises that even a beginner can perform, and some feedback I have had is that you do not really feel the burn at the time, making it easier to do the exercises. On top of that, Kettlebells use different motions to most workouts and are referred to as giving a “total body” workout for utilizing all the muscles at the same time. That is awesome calorie burn that you won’t even feel. Every few thousand calories that you burn = 1 KG of weight. Because you are building lean muscle on top that, you will also get slimmer faster too. On top of that, monthly newsletters give great exercise and workout tips.
A bunch of kettlebell exercises - so long as you are using some hefty weight, will add a bit of muscle to you and will send your metabolism much, much higher. The magic of melting fat off (besides the most important thing of eating properly) is 1) get your metabolism up and 2) Get that heart rate up! Sometimes it can take up to two DAYS for a body to fully recover all of the lost oxygen and in those two days, your body is on an unmatched fat-burning marathon. I'll just assume that it's body fat and not just weight that you want to lose. When you use weights, target the largest muscles and train them to near, or to, muscular failure. You could use dumbbell exercises for your kettlebells too. Don't go for more than you can handle. You need to get your heart rate up. What's better is cardio such as sprinting, but try to add that in another day of the week, separate from your body workouts. You can only upload files of type PNG, JPG, or JPEG. You can only upload files of type 3 GP, 3 GPP, MP 4, MOV, AVI, MPG, MPEG, or RM. You can only upload photos smaller than 5 MB. You can only upload videos smaller than 600 MB. You can only upload a photo (png, jpg, jpeg) or a video (3gp, 3gpp, mp4, mov, avi, mpg, mpeg, rm). You can only upload a photo or a video.
Here are her 7 reasons why you should make kettlebell training part of your workout routine. Worried these weights will make your body look like one of the Russian bodybuilders who originally started working with them? The trainer can help you to learn proper form as well as be more creative with the movements, says Kleidman. By swinging the bell in different patterns, and then controlling the momentum to change directions, you tap into big powerhouse muscles (like your legs and butt) and smaller stability muscles (like your abs) throughout the workout. Getting the blood flowing to your muscles is essential for any workout, but more than ever when you’re swinging an iron ball around. You’ll want to use the heavier weight when the power is coming from your legs (like with the swing, once you get the hang of it) and the lighter weight during a move where your arms are emphasized, such as presses or a halo movement around your head. When you’re combining momentum with the strength of multiple muscle groups, you can lift more weight than you think you can. Any forward bending you do should come from your hips or the crease at the top of your leg, rather than from an arched back. Signals that you need to stop your workout include feeling like you can’t hold onto the kettlebell securely (hint: skip the hand lotion pre-workout) or your arm shaking excessively in an over-the-head position. The kettlebell swing is the foundation for many other kettlebell exercises, and it simultaneously firms your butt and your abs. Here’s how to do it: Standing with your feet hip-width apart, your hips and knees slightly bent, and your back and arms straight, pick up the kettlebell by the handle with both hands, knuckles facing forward. As you lower the kettlebell, your abs will contract—like a built-in crunch. Continue with one fluid movement as you lower back to the start and repeat. (It’s okay to start with smaller swings to build the momentum until you get the hang of the movement and can swing it to chest height.) Once you’re comfortable with the movement, try to swing the kettlebell with one hand, alternating hands with each rep (both hands come to the handle on the upswing, and one releases as you swing down).
Praise For Troy and the Alpha Kettlebell System. The Alpha Kettlebell Fitness Program is for fat loss newbies AND fitness enthusiasts who wish to (check all that apply): Unleash Your Workouts from boring and monotonous kettlebell exercises and experience the calorie burning FLOW of Alpha Kettlebell fitness workouts. You can go through the entire 2 month program and still get your money back! This isn’t the right program for you, right now. What makes Alpha Kettlebell the Best kettlebell program in America? It really comes down to this at Alpha Kettlebell we BELIEVE the kettlebell is a dynamic tool that can help get you ‘there’ wherever that might be for you. Will I only be doing kettlebell swings in the program? We feel that kinda of dogma and rigidity, extremely under-values what the kettlebell is capable of. If you need more than is programmed in your phase just jump in the Alpha Kettlebell Forum and ask. You will start with Fast Start program where you will master the key foundational kettlebell movement, the ‘hip hinge’. We want to be your all-time trusted resource for outstanding kettlebell training and to help you reach the many diverse goals you may have. If you want a certain type of program to achieve a certain type of goals just ask, we may be developing it already or we will do our best to get it out there for you as there will probably be other like you in the Alpha Kettlebell Community. That is exactly why we built the Alpha Kettlebell Forum to give you accountability and support beyond your workouts. When you register for Alpha Kettlebell, be the type of person that is not average, takes full 100% action and commits to the program IN FULL, and gets the spectacular results.
Well, all BS aside, there are definitely some things that work and will ALWAYS work to help you burn calories and lose weight. But there is something else…something that has been around for a LONG time, though it may be fairly new to you, and it’s called the KETTLEBELL. Try to picture a large cannonball with a handle and you are pretty much picturing a kettlebell. Let’s take a look at 5 reasons you absolutely HAVE to work ut with kettlebells to discover the answer… That one purchase can take you through a good 6 months of training with a kettlebell and help you lose fat while building muscle. As I said before, sprinting is one of the best all around exercises to help you burn fat but one that ranks up there even higher is cross country skiing…UPHILL. The kettlebell, as it turns out, rank up there as well for burning calories and thusly fat. If you only have a little bit of time and want to experience maximum results, the kettlebell can help get you there. Kettlebells build muscle-Unlike most forms of cardio work that is designed to burn fat, using a kettlebell actually helps you build muscle at the same time. Even if you only perform the swing, the most basic of kettlebell movements, you can expect to build muscles in your legs, back, shoulders, arms and even your midsection. Kettlebells are FUN-One thing that can ensure your workout will be effective is if you enjoy doing it. It is a totally different type of feeling when you are swinging a kettlebell through the air. With kettlebells, you are really engaged in the exercise the entire time and as you begin to make progress you start to learn that there are ENDLESS variations of what you can do with these things. No question about it if you find something fun you are likely to do it more often and in the case of exercise that is as effective as kettlebells are, this can lead to TREMENDOUS fat loss and getting you in better shape than you have ever been before.
I started The Swing after having used a traditional kettlebell program for 4 months. During that 4 months, during which I did KB squats, windmills, cleans, press ups, lunges, turkish get ups (all the usual static exercises) and some swings, I had changed shape and developed some muscles. The other thing necessary for losing weight is " stop eating so much" - record your food intake properly and stop guessing. I began the program after 4 months of weight plateau, that had culminated in a 5 kg weight gain in the previous 8 weeks. I started with a (baby) 10 pounder, I'm up to a 25 and will soon be ready for the 30 pound kettlebell that's waiting for me in my basement, and after that, the 35 pounder and someday - yes - the 40 pound one! Who would have thought that this simple program and counting calories would work? And yes, I've got a ways to go but for the first time in my life, I HAVE HOPE! People that review this book and parse out very specific passages need to just look at the whole picture. The recipes are great, the workouts are great, and the results are great. It was easy to find an RKC in my area to teach me the swing and then get some kettlebells of my own. This is by far the most efficient exercise I've ever done, and I'm a swimmer. I would recommend you learn how to swing first from a professional RKC, I've seen plenty of people in my class that took several days if not several weeks to "get" the swing. Again, I would stress highly that you should get an RKC to teach you the proper way to swing, they have amazing pointers and some basic tools that put you in the correct swing form. The mechanics of the swing are nothing like you think they are, both my husband and my brother got it wrong when they were watching kbell swing videos, and so did I. You have to start with a lower weight in order to practice the swing until you feel confident doing it.
Enter the Kettlebell. Respect the Kettlebell. Kettlebell Exercises for Weight Loss. The following exercises are not the only kettlebell lifts that will aid in weight loss. • The Kettlebell Swing. In addition to building all around strength and stamina, the kettlebell swing will forge a durable body. The getup should be practiced without any weight before making it a kettlebell exercise. Once kettlebell resistance is applied, the getup builds whole body strength and stability. Kettlebell exercises like the swing and getup require a high degree of technical skill. Regardless if your goal is weight loss, cutting some body fat, or both, the kettlebell swing and getup will get you results safely and efficiently.
The “How And Why”… What do you think was going on and what type of kb workout should I be doing in the future to continue losing weight and fat? First, I can only infer from this statement that from using kettlebells you gained weight and gained fat. And therefore not getting the weight / fat loss you expected. And unless your faithfully monitoring all the calories that go in your mouth, there’s a good chance you were just eating more without being aware of it. And that’s the way it should be. But I’m with you – and at this point I’m going to address everybody in the global sense of the word “you” – I think it’s really important that you continue to use kettlebells for the plain and simple reason that you enjoy them. And because you enjoy what you’re doing, you will in fact, decrease your stress levels. In this case, you want to lose weight and fat. So we need to apply enough stress to the body to get that to happen without over-stressing and accidentally encouraging the opposite to happen – which is probably the reason you gained weight in the first place. And then you’ll be building that positive feedback loop that leads you down the Road to Success - That would only add one more thing to the “To Do” list and increase your stress levels. The thinking and programming has been done for you. And all that means less stress for you.
And even more surprising, an American Council on Exercise (ACE) study recently found that the average person can burn 400 calories in just 20 minutes with a kettlebell. As a result, Laura says, you end up using more of your stabilizer muscles than traditional weight training, which translates into an increased calorie burn and a killer workout for your core. All this makes kettlebell training not only great for weight loss but also for improving fitness level: an ACE study found that eight weeks of kettlebell training two times a week improved aerobic capacity by almost 14 percent and abdominal strength by 70 percent in the participants. "You're recruiting so many more muscles than you would with traditional training," Laura explains. If you're ready to jump on the kettlebell train, don't just grab a weight and start swinging.
The reason Hollywood celebrities are using kettlebells is because they train the whole body in a minimal amount of time with a program that incorporates cardio, fatloss & resistance training all with one piece of equipment. Kettlebells train the whole body, both cardio and with resistance so you look good & feel good. Kettlebell training can be done at home, or anywhere you have a bit of space and time. You can fit them around your life and not have to travel travel to the gym. Then what you need is a training tool that can give you maximum results in minimum time, and kettlebells are one of the most efficient & effective types of exercise (along with cross country skiing) you can do, whatever your training goals, as recommended by the American Council of Exercise (ACE). The reason kettlebells are so effective is because you use your whole body to do exercises, as compared to say bodybuilding where individual muscles are isolated and artificially pumped up. With kettlebells you can combine resistance training (ie, weight training) and cardiovascular training into one workout, even one exercise, thereby getting fit, losing fat and strengthening building your whole body. You are in effect training your body how it is designed to be trained, as a unit with both quick movements and slow strength movements through a full range of movement that your body was made for, not the range of movement a gym machine was made for. Our kettlebells are the best quality you can buy in NZ and have been tested and approved by a qualified kettlebell instructor. Cheaper poorly designed kettlebells make doing kettlebell exercises difficult and can damage the hands and wrists. We provide a kettlebell exercise guide and training program with our kettlebell along with an optional kettlebell training DVD so you can learn how to use your kettlebell properly. Because we not only understand kettlebells but know how to use them we also include with each kettlebell order a kettlebell exercise guide detailing how to correctly perform the kettlebell exercises and sample kettlebell training programs, along with an optional kettlebell DVD.
Body-Weight Exercise for Losing Weight. Kettlebells and body-weight exercises are both used for resistance training, which is an often underrated method of weight loss training. Not only do you burn calories while performing resistance exercises, but they also raise your metabolic rate and calorie burn after your session. If you're trying to decide whether to go down the kettlebell route or opt for body-weight exercises, the good news is you don't have to. Basing your training around body-weight moves also forces you to keep your weight in check, according to training website Strong First.com. Body-weight exercises can also be seriously tough, meaning you burn a high number of calories and kick your metabolism into overdrive. You have to push yourself hard with kettlebell training, notes coach Mike Mahler, and they are a highly effective fat-loss tool. Combining Kettlebells and Body-Weight Exercises. The best approach to training for weight loss is to combine the benefits of kettlebells and body-weight exercises. If you choose body-weight training, pick multi-joint moves such as pushups, pullups, squats and lunges, and aim to progress by adding extra sets and repetitions each session.