To be honest, I started laughing. I thought maybe I was witnessing a crazy person right in front of my eyes. I was taking a relaxing stroll in the park when I spotted her out of the corner of my eye. There she was, a slight woman of maybe 100 pounds or so and she was squatting down and bouncing up quickly and I saw there was a huge ball hanging from the end of her outstretched arms. To be quite honest, it looked as if she was mimicking the activities of a playful guerrilla I had seen recently at the zoo. My first gut reaction was to start laughing. Luckily, I was out of her earshot range. After I stood there for a minute or so, I saw her sweating and panting and realized that whatever she was doing, she was getting a pretty intense workout. Never one to be left out of the loop of a new or innovative workout method, I decided to venture a bit closer.

Once she put this contraption down, I had to find out what this “ball with the handle” thing was all about.

“Excuse me, but what the heck is that?”

“That’s my kettlebell. You’ve never seen one?”

I have to admit that I had not seen one, but by now I was extremely intrigued. She let me grab the handle and pick it up and to my surprise this little woman was swinging around a 40 pound round piece of metal like it was nothing more than a paperweight. Her arms and shoulders were ripped and it didn’t look as if she had an ounce of fat on her. Come to find out, this crazy looking exercise is actually hundreds of years old and originally came from Russia.

Russian kettlebells have been around for a long time but have only recently been introduced here in the US. My new friend told me all about their history and just how effective they can be at helping you get into shape and dramatically increase your strength. She showed me how to do the basic kettlebell swing with her 40 pound weight and I was blown away. I figured at 175 pounds that I could surely out work this tiny woman, but when I started swinging the kettlebell around I realized just how far off I was.

After just a few swings, my hamstrings were burning and I was all but out of breath. She helped correct my technique and I started swinging again and before long, maybe 15 swings or so, I was panting like a dog once again. At that point I had one thing and one thing only on my mind; I have to go out and buy a kettlebell immediately.

Thanks to the little woman lifting this huge metal ball in the park, I am now a bona fide kettlebell devotee and it is my turn to look like a crazed gorilla in the park as I swing my bell around, panting, attracting onlookers, and getting into the best shape of my life using a piece of equipment that’s more than 300 years old.

By: Emile A. Jarreau

About the Author:

We all want to believe there is a quicker way to get in shape. Something that will act like a magic CURE ALL that will make us lose fat, get lean, and look amazing. If you disagree, then just check out the TV any night after 9pm. The airwaves are filled with new products, potions, and pills all promising us that we will look like a super model in 4 weeks or LESS. Give me a break!

Look, you CAN get in shape in a reasonable amount of time. You CAN lose weight and feel great using some of the products you see advertised, but there is no real shortcut. No matter WHAT you do or try, you will have to work at it to achieve the results you want. I mean, if just losing WEIGHT is what you are after, then stop eating. Now, a starving, emaciated body may not be what you are REALLY after, but if you are simply looking at the scale numbers, what do you care? The way to lose fat and keep muscle tone is the same now as it was hundreds of years ago. Old School fat loss is the way to go.

What do we mean by old school fat loss? Well, how about HARD WORK? Lifting heavy object, running long distances, using your entire body during an exercise versus just one arm are all examples of old school exercises. Back before we had $2000 home gyms, men and women were still able to get in shape. Back in the early days, working out was more of a man’s game, and you may have seen pictures of some of these strongmen yourself. They oftentimes had huge handlebar mustaches and chiseled ripped physiques. No steroids, no ab crunchers, just hardcore, old school workouts. These guys were STRONG and had amazing bodies. They often employed power lifting techniques such as the clean and press and snatch, not to mention the squat. One old school tool they employed to get into incredible shape was the kettlebell.

A kettlebell looks like a bowling ball with a handle and originated in Russia in the 1600’s. Some of those old school strongmen can be send hoisting one overhead in some of those famous black and white photos. Kettlebells are amazing tools for fat loss in that they require your entire muscular system to be recruited to complete many of the lifts. This whole body approach to exercise ensures you will burn more calories quickly and in turn, burn more fat as well. Nowadays, people are so interested in trying to perfect one body part at a time that they often neglect to do workouts that incorporate their entire body. The Strongmen of yesteryear understood how developing the strength and muscles of your ENTIRE body was much more efficient and practical than just focusing on just your bicep for instance. The more muscles you recruit, the more work you do, the more in shape you get in a MUCH quicker time.

So, if you are looking to really shed some fat, look at the workouts that were done hundreds of years ago. Kettlebells, barbells, power lifts, all designed to make one stronger, and leaner. Forget late night TV, look to an age gone by for your answers. Old school fat loss still wins every time!

By: Emile A. Jarreau

About the Author:

We all want to believe there is a quicker way to get in shape. Something that will act like a magic CURE ALL that will make us lose fat, get lean, and look amazing. If you disagree, then just check out the TV any night after 9pm. The airwaves are filled with new products, potions, and pills all promising us that we will look like a super model in 4 weeks or LESS. Give me a break!

Look, you CAN get in shape in a reasonable amount of time. You CAN lose weight and feel great using some of the products you see advertised, but there is no real shortcut. No matter WHAT you do or try, you will have to work at it to achieve the results you want. I mean, if just losing WEIGHT is what you are after, then stop eating. Now, a starving, emaciated body may not be what you are REALLY after, but if you are simply looking at the scale numbers, what do you care? The way to lose fat and keep muscle tone is the same now as it was hundreds of years ago. Old School fat loss is the way to go.

What do we mean by old school fat loss? Well, how about HARD WORK? Lifting heavy object, running long distances, using your entire body during an exercise versus just one arm are all examples of old school exercises. Back before we had $2000 home gyms, men and women were still able to get in shape. Back in the early days, working out was more of a man’s game, and you may have seen pictures of some of these strongmen yourself. They oftentimes had huge handlebar mustaches and chiseled ripped physiques. No steroids, no ab crunchers, just hardcore, old school workouts. These guys were STRONG and had amazing bodies. They often employed power lifting techniques such as the clean and press and snatch, not to mention the squat. One old school tool they employed to get into incredible shape was the kettlebell.

A kettlebell looks like a bowling ball with a handle and originated in Russia in the 1600’s. Some of those old school strongmen can be send hoisting one overhead in some of those famous black and white photos. Kettlebells are amazing tools for fat loss in that they require your entire muscular system to be recruited to complete many of the lifts. This whole body approach to exercise ensures you will burn more calories quickly and in turn, burn more fat as well. Nowadays, people are so interested in trying to perfect one body part at a time that they often neglect to do workouts that incorporate their entire body. The Strongmen of yesteryear understood how developing the strength and muscles of your ENTIRE body was much more efficient and practical than just focusing on just your bicep for instance. The more muscles you recruit, the more work you do, the more in shape you get in a MUCH quicker time.

So, if you are looking to really shed some fat, look at the workouts that were done hundreds of years ago. Kettlebells, barbells, power lifts, all designed to make one stronger, and leaner. Forget late night TV, look to an age gone by for your answers. Old school fat loss still wins every time!

By: Emile A. Jarreau

About the Author:

Discovering new ways to lose fat and get in shape is obviously big business. It seems that every day there is a new piece of equipment or a new “revolutionary workout” that is being advertised on TV or fitness magazines. Everything from incredibly complex abdominal machines, to high end home gyms that cost as much as your mortgage payment, and even, (and this is my FAVORITE), machines that actually ELECTROCUTE your muscles are being sold each and every day. With all of these choices being thrust at us all the time, how can we choose? How do we know which ones are really worth the time, effort, and expense? Well, have no fear, because I have the answer for you. I am going to tell you about one of the newest and most effective exercise tools on the market and one that will literally transform the way you think about exercise, AND will dramatically speed up the results you get.

Now, before you get the wrong idea and think that I am no better than the plethora of ads I just talked about, let me say that this tool is new, only to us. What I am talking about has been around for hundreds of years, but has only recently been introduced here in the US. Give up? I am talking about the Russian kettlebell.

Remember when I asked “How do we know which ones are really worth the time, effort, and expense?” How about 300 plus years of proven results? The kettlebell has been around since 1700, maybe even before that. Russians used the bell, which resembles a cannonball with a handle, as a counterbalance in their open air food markets. Some of the market owners started lifting the weights for fun and challenging each other to lift heavier and heavier weights and thus, a new sport was formed. Because of the unique design of the bell, an amazing array of lifts and exercises were possible and some even began throwing around the large handled bells to add even more intensity to the workout.

Working out with a kettlebell is unlike anything you have ever tried before. The basic idea of the kettlebell is to use your entire body to move the bell through space and using principles of physics, the weight is transferred through all of your muscles increasing the calories you burn and the muscles you work out. Rather than just standing still and lifting a dumbbell or barbell, the kettlebell is an active exercise often involving swinging the bell, power lifting moves such as the clean and snatch, and for those who are really experienced, even hand to hand drills that involve throwing and catching the bell just as the Russians did hundreds of years ago.

If you are looking for a new and EXCITING way to tighten and tone your body, pick up a kettlebell and give it a try. I can promise you, it is addictive, and VERY effective. You may start to experience your body looking and feeling stronger and leaner than it has ever been before. The newest piece of exercise equipment may just be one of the oldest. Kettlebells have been around for hundreds of years, don’t you think it’s time you tried them out?

By: Emile A. Jarreau

About the Author:

If you haven’t heard of kettlebells yet, you must have been hiding under a…dumbbell. Kettlebells are one of the newest pieces of exercise equipment to hit the US and are growing rapidly in popularity because of the results they help others achieve in very little time.

For those in the know, kettlebells are new to the US, but they are not new by any means. In fact, kettlebells have been around for HUNDREDS of years. They were basically unknown in the West sans some pictures of strongmen using them in the last 1800’s and early 1900’s until exercise specialist and Russian ex-Special Forces member Pavel Tsatsouline re introduced them around 2000.

Kettlebells look like bowling balls with handles. They are effective because you have to actively move the weight through space in both linear and non linear ways that will help you work your entire body with just about every exercise. Below are 3 basic but VERY effective exercises that you can do with kettlebells to help you get ripped, strong, and dramatically increase your cardiovascular endurance as well.

The Kettlebell Swing-This is the core exercise done with the kettlebell. It basically involves your holding the handle with two hands and swing the bell through your legs and then thrusting forward with your hips to swing the ball up to eye level or just overhead. This exercise will work your ENTIRE body and is deceptively effective. Newbies will realize this the very next day…I promise.

The Kettlebell Clean-The clean is a popular power lifting move, but done with the kettlebell, you will be forced to stabilize the side of your body opposite of where the kettlebell comes to rest. You will use your lower body to power the bell up, and your arms to a lesser degree. This makes the kettlebell clean a super cool core movement. You can bring the bell up from a dead rest, or clean it from a swing. In either case, you will bring the bell up to rest on your forearms and tight to the body as if you were chambering your fist to throw a punch. Then, bring the bell back down to either rest, or swing to the other side.

The Kettlebell Snatch-I know you have heard the squat called “The king of exercises” but after you knock out a couple of kettlebell snatches with a decent weight, you may want to crown a new ruler. This movement involves thrusting the kettlebell from the ground straight overheard, and then bringing it back down again. The kettlebell snatch effectively incorporates almost every muscle in your body, and if done for reps, will have you dripping in sweat and breathing like a dying dog in no time. You might be surprised that one round ball looking piece of equipment can do this to your body. Make no mistake, the kettlebell is EFFECTIVE.

Now that you have a bit of understanding about these exercises, DON’T DO THEM! Well, that is until you can do at least an initial session with a certified kettlebell instructor. Because of the ballistic movement required for kettlebell lifts, it is easy to injure yourself if you don’t know what you are doing. Once you get familiar with the kettlebells though, you won’t ever want to put them down again!

By: Emile A. Jarreau

About the Author:

Ok, in case you didn’t get it the first time, gluteal muscles are your BUNS. Who doesn’t want a tight set of buns when you are showing off at the beach? Well, if you don’t have a tight set, chances are, you won’t be showing off anyways. Heck, a whole industry was built around the concept of buns of steel so you know it is a subject worth delving into.

One of the more recent entries into the world of exercise equipment (in the US anyways) is the kettlebell and it makes a perfect tool for sculpting and toning your glutes. The kettlebell resembles a cannonball except that it has a large oval handle coming out of the top. While it has been used in Russia for hundreds of years, it has just recently been introduced into the US within the last 10 years or so. The principles of physiques are employed while using the kettlebell perhaps more efficiently than with any other exercise in existence. Your whole body works together to move the kettlebell through space in a dynamic compound movement that is designed to exercise your whole body at once. Your core muscles, and of course your gtuteal muscles, get an amazing workout in the process.

So, go grab a kettlebell (15-20 pounder for women and 36-40 pounder for men if you are just beginning) and let’s check out 3 simple movements you can do with a kettlebell to help you build a tight set of gluteal muscles.

Kettlebell Deadlift-Perhaps no other exercise is credited for creating as many perfect buns as the deadlift. A staple lift in powerlifting, the deadlift is an effective move that targets the core and particularly the glutes. The kettlebell deadlift is not much different. Simply squat down and grab the handle with both hands and then stand straight up letting the bell hang down freely in front of you. Then, squat down and put it back on the ground. Work to increase both your weight and your reps as you progress with this exercise.

Kettlebell Swing-This is the foundational movement for the kettlebell and a fantastic total body workout. Start out by squatting down to pick up the bell using both hands. Then, thrust your hips forward while standing up and allowing the bell to swing forward and up to your eye level. Then, allow the bell to swing down again and through your legs. This exercise, while it looks simple, will give your glutes a KILLER workout. Keep this one as the basis of your routine and you will have bulletproof buns in no time.

Kettlebell Clean-Again, because this move require full muscular recruitment and you will start from the squat position, it is an excellent workout that features the glutes as the foundation. This exercise is done by grasping the kettlebell with one hand and powering it up in one motion and bringing the kettlebell to rest on your forearm with your hand tucked under your chin like you are about to throw a punch with your arm tight to your side.

When beginning with any of these exercises, it is wise to seek the advice of a trained kettlebell instructor. While these exercises will make your butt the envy of the beach, no one will see it if you hurt yourself and are laid up. Get the hang of these exercises though and you will have billboard worthy buns in no time at all!

By: Emile A. Jarreau

About the Author:

Ok, in case you didn’t get it the first time, gluteal muscles are your BUNS. Who doesn’t want a tight set of buns when you are showing off at the beach? Well, if you don’t have a tight set, chances are, you won’t be showing off anyways. Heck, a whole industry was built around the concept of buns of steel so you know it is a subject worth delving into.

One of the more recent entries into the world of exercise equipment (in the US anyways) is the kettlebell and it makes a perfect tool for sculpting and toning your glutes. The kettlebell resembles a cannonball except that it has a large oval handle coming out of the top. While it has been used in Russia for hundreds of years, it has just recently been introduced into the US within the last 10 years or so. The principles of physiques are employed while using the kettlebell perhaps more efficiently than with any other exercise in existence. Your whole body works together to move the kettlebell through space in a dynamic compound movement that is designed to exercise your whole body at once. Your core muscles, and of course your gtuteal muscles, get an amazing workout in the process.

So, go grab a kettlebell (15-20 pounder for women and 36-40 pounder for men if you are just beginning) and let’s check out 3 simple movements you can do with a kettlebell to help you build a tight set of gluteal muscles.

Kettlebell Deadlift-Perhaps no other exercise is credited for creating as many perfect buns as the deadlift. A staple lift in powerlifting, the deadlift is an effective move that targets the core and particularly the glutes. The kettlebell deadlift is not much different. Simply squat down and grab the handle with both hands and then stand straight up letting the bell hang down freely in front of you. Then, squat down and put it back on the ground. Work to increase both your weight and your reps as you progress with this exercise.

Kettlebell Swing-This is the foundational movement for the kettlebell and a fantastic total body workout. Start out by squatting down to pick up the bell using both hands. Then, thrust your hips forward while standing up and allowing the bell to swing forward and up to your eye level. Then, allow the bell to swing down again and through your legs. This exercise, while it looks simple, will give your glutes a KILLER workout. Keep this one as the basis of your routine and you will have bulletproof buns in no time.

Kettlebell Clean-Again, because this move require full muscular recruitment and you will start from the squat position, it is an excellent workout that features the glutes as the foundation. This exercise is done by grasping the kettlebell with one hand and powering it up in one motion and bringing the kettlebell to rest on your forearm with your hand tucked under your chin like you are about to throw a punch with your arm tight to your side.

When beginning with any of these exercises, it is wise to seek the advice of a trained kettlebell instructor. While these exercises will make your butt the envy of the beach, no one will see it if you hurt yourself and are laid up. Get the hang of these exercises though and you will have billboard worthy buns in no time at all!

By: Emile A. Jarreau

About the Author:

Ok, so here is the debate. We are all familiar with dumbbells, and for many of us, they represent our first foray into working out. I can remember the first time I grabbed a pair myself. They were the 10lb ones with the red plastic casing. The kind filled with cement that after awhile started dropping cement dust all over the place. I remember how great it felt to do those curls and feel my biceps burn. Yep, dumbbells represent many a fond memory for most of us which is why it is so hard for some to accept that there may be another player on the scene that is a WHOLE lot more effective and burning fat and getting you into shape.

You might have guessed from the title that I am talking about kettlebells. Described by some as “cannonballs with handle”, kettlebells are fairly new to the US but have been making quite a splash of late in the world of fitness. I often snicker when I overhear “fitness experts” (read: MUSCLEHEADS) at the gym talking about the FAD of kettlebells and how it is a worthless piece of equipment and will never compare to the workout you can get with a dumbbell. I even overheard some cry out “you can’t even do bench presses with them!” Well, here are the facts…

Kettlebells, while they may be new to you, are NOT new at all. In fact, history finds them showing up in a Russian dictionary as early as 1704, with some estimates dating them much earlier. Kettlebells, unlike dumbbells, require the use of your entire body when performing many of the exercises. Dumbbells often revolve around isolating one muscle at a time. For instance, one of the core exercises of the kettlebell, the swing, recruits just about every major muscle group to perform the movement. This type of workout will not only burn more fat than simply curling or pressing using a dumbbell, it will work to stretch and strengthen your entire body at the same time. As you build muscle over your ENTIRE frame, that increased muscle will in turn burn more calories working to speed up the fat loss you experience from using kettlebells.

To truly experience the difference, all you have to do is watch someone who is skilled with using a kettlebell alongside someone who is skilled at using dumbbells. The kettlebeller will be squatting, exploding upward, forcing the kettlebell through the air, and performing a full body workout while moving the whole time. The person handling the dumbbell will…curl their arm…lay on a bench and press up…stand still while doing triceps extensions…need I say more? But listen, don’t take my word for it…I have lost so much fat lately using the kettlebell, my brain may not be working right…;-) Pick up a kettlebell and get some instruction from a certified kettlebell instructor. After a few sessions, you may never pick up a dumbbell again. Heck, you may never NEED to…

By: Emile A. Jarreau

About the Author:

I don’t care what anyone says, working out can be downright boring. We all want to stay in shape, but if we get stuck in the same old rut, boredom can set in and cause our workouts to become less productive and in some cases, lead us to take longer and longer breaks between workouts. I have to admit, it has happened to me on occasion.

I would get up in the morning, hit the gym, and wait. Wait in traffic, wait for people to finish up on equipment that I wanted to use, and waiting for the gym to update the ancient equipment it DID have. Every visit was the same tired scenario. I would do a set, go get a drink, come back, do another set, hit the bathroom…you get the idea. It is not that I wasn’t serious about my workouts, it is just that the gym atmosphere, in my opinion, leads many to the same “drone like” activities. Sometimes, we just need some EXCITEMENT… something to shake things up and help reinvigorate our love for working out. Two things can help make that happen. One is the actual workout itself. Simply standing in place and lifting a dumbbell does not exactly qualify as an EXCITING workout. The second thing is the actual results you get from the workout itself. Heck, if you are getting amazing results, you probably will keep doing what it is that you are doing. After all, losing weight, gaining muscle, and looking great are the goals of our workout program, aren’t? Well, I want to share something with you that will help accomplish both of these tasks with flying colors. Introducing: The Kettlebell.

For the uninitiated, kettlebells are Russian in origin and they resemble bowling walls except they have a large handle coming out of the top. While these things have been around for centuries they have only newly been introduced to the US within the last 10 years. One thing is for certain, these things are anything but boring.

The main exercise with the kettlebell is called the swing. You basically take the bell by the handles and swing it from between your legs and forward and up to your eye level or as high as straight overhead. Sound a little different than the norm you are used to? It is, and once you try it, you will see just how different. This one exercise is not only fun, but an INCREDIBLE workout. Your calves, hamstrings, quads, back, arms, shoulders….YEP, your ENTIRE body gets a thorough workout. This is just ONE workout of many you can do with this unique and effective piece of equipment.

The kettlebell is just one object, but if you take some time and learn a few of the ways you can use it, I can promise that you will NEVER be bored again. Aside from taking boring out of your workout vernacular, the kettlebell may just get you in the best shape of your life in less time than anything you have tried before. Pick up a kettlebell and get swinging!

By: Emile A. Jarreau

About the Author:

Ok, so here is the debate. We are all familiar with dumbbells, and for many of us, they represent our first foray into working out. I can remember the first time I grabbed a pair myself. They were the 10lb ones with the red plastic casing. The kind filled with cement that after awhile started dropping cement dust all over the place. I remember how great it felt to do those curls and feel my biceps burn. Yep, dumbbells represent many a fond memory for most of us which is why it is so hard for some to accept that there may be another player on the scene that is a WHOLE lot more effective and burning fat and getting you into shape.

You might have guessed from the title that I am talking about kettlebells. Described by some as “cannonballs with handle”, kettlebells are fairly new to the US but have been making quite a splash of late in the world of fitness. I often snicker when I overhear “fitness experts” (read: MUSCLEHEADS) at the gym talking about the FAD of kettlebells and how it is a worthless piece of equipment and will never compare to the workout you can get with a dumbbell. I even overheard some cry out “you can’t even do bench presses with them!” Well, here are the facts…

Kettlebells, while they may be new to you, are NOT new at all. In fact, history finds them showing up in a Russian dictionary as early as 1704, with some estimates dating them much earlier. Kettlebells, unlike dumbbells, require the use of your entire body when performing many of the exercises. Dumbbells often revolve around isolating one muscle at a time. For instance, one of the core exercises of the kettlebell, the swing, recruits just about every major muscle group to perform the movement. This type of workout will not only burn more fat than simply curling or pressing using a dumbbell, it will work to stretch and strengthen your entire body at the same time. As you build muscle over your ENTIRE frame, that increased muscle will in turn burn more calories working to speed up the fat loss you experience from using kettlebells.

To truly experience the difference, all you have to do is watch someone who is skilled with using a kettlebell alongside someone who is skilled at using dumbbells. The kettlebeller will be squatting, exploding upward, forcing the kettlebell through the air, and performing a full body workout while moving the whole time. The person handling the dumbbell will…curl their arm…lay on a bench and press up…stand still while doing triceps extensions…need I say more? But listen, don’t take my word for it…I have lost so much fat lately using the kettlebell, my brain may not be working right…;-) Pick up a kettlebell and get some instruction from a certified kettlebell instructor. After a few sessions, you may never pick up a dumbbell again. Heck, you may never NEED to…

By: Emile A. Jarreau

About the Author:

It seems pretty trite to say that we all want to get ripped and lean but do so in the shortest amount of time, but it is a trite saying that I hear over and over again. Everyone will ALWAYS be looking for shortcuts to weight loss and physical fitness. The problem is, many people look to pills and potions as their “shortcuts” and they would rather believe the crazy claims made by TV commercials than sound exercise principals. A little hard work can go a LONG way, but some folks are just too lazy to move off the couch and into the world of exercise.

For those that aren’t afraid of a little hard work, the good news is that there ARE ways in which you can get ripped and lean and it will only take you about 30 minutes a day. I am talking about COMPOUND MOVEMENTS. A compound movement is any movement in which you will engage many muscles of your body at one time. This type of exercise will allow you to work out many muscles at one time, burn more calories, and greatly speed up the time it takes for you to get in incredible shape. One piece of exercise equipment that features compound movements as part of its core principles is the kettlebell.

The kettlebell is a piece of equipment that looks like a bowling ball with a handle. Russian in origin, the kettlebell has been around for hundreds of years, but has just recently been introduced to the US. To workout using the kettlebell, you have to engage almost every muscle in your entire body. Each list is unilateral (when using only one kettlebell of course) and this forces you to maximize the principles of core stabilization to help support the lift and move the weight through the different planes of motion. Full body muscular recruitment coupled with a focus on core stabilization…sound like an effective workout to anyone? I hope so…

Ok, now, let’s talk about what I promised you. Here is how to get a fat burning whole body workout in 30 minutes or less. Just swing baby! Using a kettlebell that is. The kettlebell swing is the core foundational exercise of the kettlebell. It incorporates just about every muscle in your body and it will keep you moving the entire time helping you burn calories and shred the fat off in no time at all. To perform the exercise, you will grasp the handle of the kettlebell with two hands. Then, thrust your hips forward, keep your arms loose but extended and allow the kettlebell to swing forward. Then, allow it to swing back down and through your legs. Now, thrust your hips again increasing the momentum. Make sure you don’t over extend your back when the bell goes forward, but instead, stabilize your core when the kettlebell moves forward and keep your back fairly straight up and down. Sounds simple, huh? Well, it is fairly easy to get the hang of it, but you will soon realize, the work is NOT easy. Even with a fairly light weight, you will probably have trouble knocking out 20 or more swings at a time. Put it this way, for your first workout of kettlebell swings, you will probably not want to go for more than about 5-10 minutes of swings at the most. This will give you an incredible workout and depending how you feel the next day, you can alter the time and weight accordingly. Most folks are surprised at just how intense and effective this workout can be, so take it slow, be safe, and start incorporating one of the most effective exercises that exists into your regimen. A fat burning whole body workout in 30 minutes or less? Yep, kettlebell swings are the answer!

By: Emile A. Jarreau

About the Author:

It seems pretty trite to say that we all want to get ripped and lean but do so in the shortest amount of time, but it is a trite saying that I hear over and over again. Everyone will ALWAYS be looking for shortcuts to weight loss and physical fitness. The problem is, many people look to pills and potions as their “shortcuts” and they would rather believe the crazy claims made by TV commercials than sound exercise principals. A little hard work can go a LONG way, but some folks are just too lazy to move off the couch and into the world of exercise.

For those that aren’t afraid of a little hard work, the good news is that there ARE ways in which you can get ripped and lean and it will only take you about 30 minutes a day. I am talking about COMPOUND MOVEMENTS. A compound movement is any movement in which you will engage many muscles of your body at one time. This type of exercise will allow you to work out many muscles at one time, burn more calories, and greatly speed up the time it takes for you to get in incredible shape. One piece of exercise equipment that features compound movements as part of its core principles is the kettlebell.

The kettlebell is a piece of equipment that looks like a bowling ball with a handle. Russian in origin, the kettlebell has been around for hundreds of years, but has just recently been introduced to the US. To workout using the kettlebell, you have to engage almost every muscle in your entire body. Each list is unilateral (when using only one kettlebell of course) and this forces you to maximize the principles of core stabilization to help support the lift and move the weight through the different planes of motion. Full body muscular recruitment coupled with a focus on core stabilization…sound like an effective workout to anyone? I hope so…

Ok, now, let’s talk about what I promised you. Here is how to get a fat burning whole body workout in 30 minutes or less. Just swing baby! Using a kettlebell that is. The kettlebell swing is the core foundational exercise of the kettlebell. It incorporates just about every muscle in your body and it will keep you moving the entire time helping you burn calories and shred the fat off in no time at all. To perform the exercise, you will grasp the handle of the kettlebell with two hands. Then, thrust your hips forward, keep your arms loose but extended and allow the kettlebell to swing forward. Then, allow it to swing back down and through your legs. Now, thrust your hips again increasing the momentum. Make sure you don’t over extend your back when the bell goes forward, but instead, stabilize your core when the kettlebell moves forward and keep your back fairly straight up and down. Sounds simple, huh? Well, it is fairly easy to get the hang of it, but you will soon realize, the work is NOT easy. Even with a fairly light weight, you will probably have trouble knocking out 20 or more swings at a time. Put it this way, for your first workout of kettlebell swings, you will probably not want to go for more than about 5-10 minutes of swings at the most. This will give you an incredible workout and depending how you feel the next day, you can alter the time and weight accordingly. Most folks are surprised at just how intense and effective this workout can be, so take it slow, be safe, and start incorporating one of the most effective exercises that exists into your regimen. A fat burning whole body workout in 30 minutes or less? Yep, kettlebell swings are the answer!

By: Emile A. Jarreau

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Kettlebell Classes London-The Key To Optimal Fitness

If you are sick and tired of trying every diet, magic weight loss pill and gym programme then why not try doing Kettlebell Classes and kettlebell training to supercharge your fitness?

In todays climate more and more people are seeking quick alternatives than slogging it out on the treadmill. Why is this? Well we all live busier lives than 100 years ago and we are becoming more dynamic and few people have time to even hold a conversation! It true, more of us are too busy to exercise and more people are finding it difficult to fit exercise in their daily lives. So what exercise should you do then if you are strapped for time?

Well why not try Kettlebell Classes?

Kettlebell classes are great for all round fitness. Not only are they fun and becoming popular but their challenge the 600 muscles in your body-and in fact every component of fitness like flexibility, anaerobic/aerobic fitness, balance, core stability, strength, power, agility, speed and quickness.

So what does a Kettlebell Class consist of?

Well at Russin Kettlebells UK London, Jamie Lloyd who teaches Kettlebell classes regularly to both men and women explains….

“A Kettlebell class is one hour long and consists of a dynamic warm up followed by 5-10 mins of joint mobility exercises. The main workout consists of ballistic exercises like swings to attack your cardiovascular fitness followed by strength exercises like Military Presses, Squats, Cleans, Windmills, Turkish Get Ups and Bent Over Rows. A typical workout would look like….

Bent leg Deadlifts 2 arm Swings Military Press Single Arm Rows Straightleg Deadlifts Front Squats Sling Shots Side Bends

Take 1-2 Mins rest and repeat 3-5 times.

This is done as a circuit without any rest and the main focus is Strength and Conditioning for any level, and this cicruit is composed of doing two lower body exercises then follwed by two upper body excercises.  This way the whole body is challenged and you get a complete workout in a short space of time.”

Both men and women can easily get the hang of kettlebells and you can progress quite quickly with them and get dramatic results.  So if you are short of time and want to try something fun that gets you fantastic results then try Kettlebell Classes and kettlebell training.

For more on kettlebell training, kettlebell courses, kettlebell classes and kettlebells contact Jamie Lloyd BSc RKC CKT

He is based in Wimbledon, London and regularly coaches kettlebell training to personal traners and fitness enthusiasts.

Check out:-

http://www.russiankettlebellsuk.com

http://www.russiankettlebellsuk.ning.com

http://www.jlpersonaltraining.com

 

By: JAMIE LLOYD

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