Archive for Fat Loss
What is a Kettlebell?
Posted by: | CommentsKettlebells (KB) can come in different colors but it is basically a round ball made of metal, usually cast iron, with a thick handle on it. Their weight can either be measured in kilograms or pounds and can go from 8 lbs and up. KBs originally came from Russia which they have been using to train their military branches way before KBs were introduced in the United States by the Russian strength coach, Pavel Tsatsouline. I can talk about the history of KBs in more detail but I think that the benefits of using it will benefit you more.
The Kettlebell is fast becoming one of the most popular training equipment in the fitness and entertainment industry because of its versatility. Ironically, I first heard about them while I was reading Reader’s Digest (yes, I read them…haha) in an article interviewing Katherine Hiegl (who is hot by the way). Hiegl was asked what she does to stay in shape and she mentioned that she works out with kettlebells twice a week for 20 minutes. I remember going, “are you serious?”
So, the curious creature that I am, I Googled the word “Kettlebell” and I landed on the
Dragon Door Publications web site. Back then, there were only a handful of retailers selling kettlebells and sometimes their sales people did not even know what the heck I was talking about. To make the long story short, I bought two Kettlebells one is 8 kg. and the other one is 16 kg. I also bought an instructional DVD entitled, “From Russia with Tough Love,” by Tsatsouline. I know, it sounds corny but it really is tough love.
Beginners usually start with 8 kg (~ 18 lbs) for women and 16 kg (~ 36 lbs) for men. This is a good guideline to follow because even if you’ve been lifting for awhile, Kettlebell workouts can be tough. Unlike traditional strength training or weight lifting, KBs can give you a full body workout because you are incorporating several muscle groups in one exercise. Some examples of these exercises are the KB swings and the Overhead Presses. Side note: If you look at (insert URL) my video from the third Turbulence Training challenge, I was doing both exercises somewhere in the middle of the video. Some other excercises that are reserved for more advanced KB users are jerks, snatches and the Turkish get up which I haven’t even done yet.
Here are some great benefits of KBs and KB workouts:
- Builds strength and endurance which can be great for sports training or just doing everyday activities like lifting heavy objects, etc.
- Builds core strength due to the use of your stabilizer muscles
- The KBs compact size makes it easy to travel with. It’s like a mini-gym in a ball.
- They can be a fun, cheaper, and more effective alternative to boring cardio
- You can look cool (or weird) doing some exercises because no knows what the heck you’re doing (that is, if you work out in a public place)
- KBs can double as a lethal weapon…j/k but be careful with them if you have pets or kids…haha
So, now that you’ve had your introduction to the kettlebell, I’d like to leave you with my “light” day workout. It’s not necessarily light because I sweat profusely after this workout but it is a quicker workout than my regular ones. Here it is:
Warm-up: 50 repetitions (reps) with 8 kg KB swings
Workout circuit:
30 reps with 8 kg KB swings
20 reps with 16 kg KB swing
10 Burpees
3 Eccentric Chin-ups (lowering part only for 7 seconds each time)
I took a 1 minute rest and repeated the circuit 3 more times.
This workout usually lasts for about 20 minutes but boy those are 20 minutes of hard work! The good thing about this workout is I always have fun doing them. It never gets old because there are many other KB exercises to choose from which are just as tough, if not tougher. I can almost feel the fat melt off of me when I do these!
Anna Dornier is the creator of Pathtofatloss.com which is a fitness blog dedicated to giving the most effective fat loss strategies that she has encountered as an individual and as a fitness trainer. She also the owner and head trainer at ATD Fitness Bootcamp in East Bay, Northern California. In this profession, she helps others achieve the body of their dreams and inspire them to go farther than they’ve ever gone before in terms of their health and fitness.
12 Days Gift: Kettlebell Burn
Kettlebell Burn is a 4-week workout program that will help you lose up to 10 pounds of body fat. This program is similar to the one I used to prepare for my kettlebell certification which was very demanding and physically challenging. You too can get strong and lean on this program – just like I did!
Donate To Anna’s Charity Of Choice!
Just Give Me The Damn Fat Loss Workouts!
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You know what I mean…
All this flashy stuff about optimal fat burning zones, cardio wave programming, metabolically activating exercises, super slow repetition theory and muscle fiber recruitment is ALL just noise!
Personal trainers love to dazzle you with their advanced training knowledge, but it is ALL JUST MARKETING.
But you knew that already, didn’t you!
No disrespect to the other contributors to the 12 days of fitness event, some of their stuff is brilliant in every way. Some of these guys have an incredible depth of knowledge on the subject of health and fitness that even I get a little giddy standing on the edge of the pool of resources at their finger tips.
But all this counts for nought if YOU, the general public, just wanna know what exercises to do, when to do them and for how long.
“Spare me the science lesson I just wanna workout!”
There is a place for arming you with some background information on the way that you decide to train, but as I have discovered with my clients, bombarding them with too much information up front often leads to a rapidly diminishing chance they’ll understand or apply what I am trying to explain to them!
So here’s the deal, I’ll leave the science to the “boffins” out there, and I’ll just send you some great workouts you can pick up immediately and start using them. All you have to promise me is you’ll actually do the workouts and a little later on I will probably give you a little background on why they are so damn effective.
DEAL?
OK, here is what I need you to do… it’s real simple.
Enter JUST YOUR EMAIL ADDRESS below and early in the new year, probably around the 4th January, I’ll send you JUST the damn Fat loss Workouts!
12 Days Gift: Workout For A Week x 2 or 3
It’s called Workout For A Week and it is just workouts plain and simple and I am gonna give you two or three weeks worth of training as my gift to you for doing your side of the DEAL.
Have a great Christmas
Despite the down to earth approach, Tim Goodwin is the highest paid fitness coach in the Benelux region of mainland Europe. Coaching both busy professionals, equally busy stay-at-home mums as well as people with amateur sporting passions. With this Tim understands the importance of encompassing an optimal training plan and nutritional changes in to every day life, rather than overloading an already busy life.
Support Tim’s Charity of Choice: KIVA
I am a great believer in charity that helps people help themselves. KIVA is a project that really strives for this exact purpose by providing micro-financing opportunities to people who really do want to help themselves by setting up their own businesses to support their families and provide to their communities. If you are going to give a gift to charity this Christmas make it to a concern that enables people to help themselves.
Who Else Wants To Finally Get Their Six Pack?
Posted by: | CommentsI know you’ve been pounded with different diet advertisements lately. I mean you can pick up any magazine on the market and see a new diet or new nutrition method to lose weight but how effective are they really? So if you want to get your abs, what are some steps that you should follow?
1. You must understand the basics of dieting.
This isn’t hard. Everyone goes crazy and tells you about how you can’t eat this or eat that but in reality, you can consume any food you want. You only gain weight when you eat too much of any nutrient. Your food intake depends on how much you’ve exercised that day. You’ll never go wrong with lean proteins, healthy fats, good carbohydrates, fruits and vegetables.
2. Understand when to eat what.
The best time of the day to eat carbohydrates is immediately post workout and with breakfast. Since your body is deprived of carbohydrates either because of exercise or training, you’ll need to replenish right away. These are the best times of day to eat the treats you want and they’ll go into your muscle and not fat stores.
3. Leverage the power of food.
Food like omega-3 fish oil can actually help your body to burn fat. Blueberries are a fantastic food for fighting stomach fat. There’s multiple foods that actually turn on different fat burning processes in the body.
Here’s What You Need To Do Right Now
Enter your name and email in the box below and I’ll immediately send you your special report titled “How To Get Your Abs During The Holiday”
Jimmy Smith,MS,CSCS is the creator of the best selling Physique Formula. He aims to provided cutting edge muscle building and fat loss information on his website http://www.jimmysmithtraining.com
12 Days Gift: How To Finally See Your Abs During The Holiday
Do you want to finally see your abs during the holiday season? Well in this report nutrition expert Jimmy Smith shows you exactly how to do that and even hands you a personal diet and training program.
How To Lose 100lbs
Posted by: | Comments12 Days of Fitness – How She Lost 100 lbs from Jon Le Tocq on Vimeo.
Thanks for checking out the How She Lost 100lbs gift from Storm Force Fitness!
I’m Jon Le Tocq and when Allison (the lady on the book cover) came to my personal training studio in Nottingham, neither of had any idea what an amazing transformation she was about to experience!
With just one personal training session, up to four other short workouts each week, and closely following the Metabolic Accelerator Nutrition program, Allison soon started shedding 3, 4 or 5 lbs of body fat every single week.
I then set her a challenge after Dax Moy asked me to offer a gift to you in the 12 Days of Fitness giveaway!
Could she lose 100lbs by the time I had to have this gift ready?
Rather than just write a quick program and give you some nutrition advice, I wanted to bring you something which will inspire you to finally get to grips with exactly what it takes to lose body fat quickly, but safely and consistently.
This is not the story of some fitness model who gives you no hope whatsoever.
What you will get is a blow-by-blow account of the last 6 months in which Allison became an entirely new woman and changed her life!
- Every single workout Allison did in dropping 100lbs of body fat
- The Metabolic Accelerator Nutrition System Allison used including the Shopping List.
- How a normal, busy, often stressed lady did what many can’t – transform her body, starting with her mind.
- How Allison became leaner and stronger than ever before without ever stepping foot in a gym.
- The weekly diary that Allison sent me detailing everything she ate and drank.
- All the ups and downs as described by Allison herself.
- The compliments, the battles, the supportive friends, the horrible comments – everything to prove this was by far from easy but that ANYONE can do it.
- How I conducted Allison’s consultation to set such strong goals that she could not fail!
This isn’t about a little “2lbs per week” fat loss effort or a model who can exercise for 15 hours each week
How She Lost 100lbs is the no holds barred story of…..how she lost 100lbs!
We’re not talking about one of those unbelievable “Before and After” testimonials from flabby to fitness model, but a lady who just REALLY wanted to finally lose weight!
Grab Your Copy Now From The 12 Days Of Fitness!
This is my way of saying “Happy Christmas” to you and hopefully inspiring you to make massive changes to your lifestyle, your body and your mind in 2010. I truly believe this story will show you that you CAN get your body back and look fantastic if you know what needs to be done, rather than listening to all the rubbish tit-bits of advice in the media and from gym instructors who just want to give you a generic program and send you on your way!
To get How She Lost 100lbs (including the exact nutrition system Allison used to lose nearly 2 stones in the first 6 weeks) just pop your email address in the box below so I can send you the download links!
Jon Le Tocq has helped hundreds of men and women alike to drop body fat fast either at his studio in Nottingham, UK or online with his Fat Loss Action Blueprint or online fitness mentoring. Jon does the opposite of everything the media tells you about fat loss and that’s why he gets such fast results!
12 Days Gift: How She Lost 100lbs
How She Lost 100lbs is the story of how a lady completely transformed her life through a safe but rapid weight loss plan. With the usual stresses and strains of daily life and the lack of hope after various failed dieting attempts, this was always going to be a massive challenge…
Donate To Jon’s Charity Of Choice!
How To Avoid An Ineffective Gym Workout Routine
Posted by: | CommentsHave you ever been in a gym and wondered why on earth that the same person is doing the same workout routine day in and day out for months and months, sometimes years, on end with little or no results to show for it?
I have wondered this many times over and cannot for the life of me understand why people do the same gym workout routines over and over again and expect to get different results.
Life doesn’t work like that. And neither should your gym workout routine if you ever want to get the optimum fat loss results that you are capable of.
There are a number of reasons for the lack of results, some including a lack of intensity with peoples training – you know who I’m talking about, those people who train with their make up on and go straight to the office after their session without needing a shower through to there being absolutely no value in the exercises that some people waste their precious time doing.
Unfortunately, gyms have made a fortune over the years on ineffective machines that do not even half the work that a regular dumbbell or kettlebell can do.
Sure, they may look big, flashy and expensive but they have no value when it comes to training for fat loss and therefore should have no place in your gym workout routine.
This is bad news for the gyms that get you sucked in with their fancy equipment, but really, don’t you think that you would have got results by now if that machine was actually any good?
Getting results in a gym involves being smart. It involves working multiple muscles at a time, in as little time as possible.
The benefit of this type of training, rather than isolating muscles like when you use those fancy machines, is that a number of your muscles get a workout at once.
Some exercises even work virtually every single muscle in your body so you’d be crazy not to take this approach to your next gym workout routine.
That, my friends, is surely a win-win for everyone. You get your results and you get out of the gym in record time!
If you want to get the run down on the 5 exercises that should never be a part of your gym workout routine, simply fill in the details below and you will be on your way to maximising your fat loss results in less time than you ever imagined.
Daniel Munday is Sydney’s Fat Loss Expert. He helps busy people get back in their skinny jeans even if you’ve been burned by every workout or diet fad. Daniel runs group Fatblast sessions in the Sydney CBD which provide 30 minute workouts for busy women in less time than they ever thought possible.
12 Days Gift: 5 Exercises That Kill Your Fat Loss eCourse
Are you sick and tired of slaving away in the gym for little return?People are told too many lies and this special 5 part e-course will set you on the right path. You will discover: * The one exercise that most personal trainers give that is totally useless (and bad for your back) * What machines you should run as far away from as you can to maximise your gym productivity * All in all, the 5 biggest things that your gym doesn’t want you to know!
Donate To Daniel’s Charity Of Choice!