Thomas Urville is found in print and on the web writing for several fitness and boxing-related publications.

Wake up girls!

I finally found the best soloution for exercise and shifting your fat!

Training with kettlebells! I don’t know many girls who have been training with kettlebells who go back to traditional means of slogging it out on the treadmill to lose thier love handles, because doing kettlebells give you quicker results and challenges your whole body. Kettlebells are soon becoming hot property in the UK fitness industry these days as you can create exciting workouts with them and they challenge your whole body in a short space of time. But when only done correctly! That is, if you have had good instruction from a qualified kettlebell instructor then you are on your way to transforming your body. Everyone these days is looking for a fast solution to get their training done in the week. But Kettlebells will  help you fit your workout around your busy life -provided you know what you are doing. Unlike dumbbells, kettlebells displace weight, so physics forces body awareness and requires you to work against resistance through a longer range of motion. This increases the intensity of your workout and improves flexibility and calorie expenditure. Because the kettlebell hangs behind your hand and rests on your forearm it makes the weight easier to balance. And the handle makes it easier to hold on to for ballistic movements. This more intense workout will result in achieving your fat loss in less time. .

Jamie LloydBSc RKC a certified Kettlebll Coach who teaches kettlebell training to many men and women in London, and believes that results only come when kettlebell lifting properly-and that is with proper form.

So what exercises should women do?

Well there a bunch of exercises that women can do, well- 1001 in fact.  But the emphasis should be on efficiency and being able to master the basic moves like Bent Leg Deadlifts, Swings, Cleans, Squats, Push Press and Windmills.  As these exercises will give most women a good foundation and will burn off most muscle groups.

But what I suggest is that you do kettlebells little and often and and maybe do 15-20 minutes work and stick to the basics and train up to 4 x a week. Then you will not only learn the exercises but you will see a difference!

Here is an example workout:

Do as a circuit without any rest.

Bent Leg Deadlifts x 15 2 Arm Swings x 10 Cleans x 5 Push Press x 5 Sling Shots x 10 Side Bends x 10   

Then rest for 1 minute and repeat 3-4 times.

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

About the Author:

To lose fat and build muscle we need exercises which work the whole body using enough weight to signal to the body that it needs to get stronger and also trains the cardio-vascular systems to get more efficient.

Heavy Squats are well known for being one of the best muscle-builders with a serious a fat-shredding effect. What is even better than the squat is performing a combination movement that has the squat as one of the components. An example is the thruster, either with a barbell, dumbbells or kettlebells. There are many others

The way it works is the more muscles you use in an exercise the more energy is required to do the movement so you burn more fat and get stronger as well.

I will be perfectly honest, these combination exercises suck. They are hard, they may make you feel like you want to puke, and you might, so don’t go crazy. You have to build your work-capacity over time or suffer the consequences!

So here are my favorite exercises for fat loss and lean muscle gain:

Exercise#1- Swing, Flip and Squat or any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press,  squat thrust to snatch etc.

Exercise#2- The Swing- Kettlebells, Med Balls, or Sandbags

Exercise#3- Any Lunge Combination Exercise- Alternating Lunge and clean to Press, Alternating Lunge plus Twist, etc.

Exercise#4- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, Spiderman Push-ups, Burpees, staggered, walking etc.

Exercise#5- The Chop- Med Balls, Bands, or Sandbags

Exercise#6- Olympic Lifting Variations: Kettlebell Cleans, Snatches, High Pulls and Jerks

Exercise#7- Renegade Rows and combination such as a pushup a Renegade row to a double clean

Exercise#8- 1/2 kneeling overhead press or Windmills for core activation

Exercise#9- Turkish Getups for total body control, ab work, leg work, shoulder stabilization and strength

Exercise#10- one leg deadlift with kettlebell or barbell. Try it with the weight on the same side as the working leg (ipsi-lateral) and with the opposite hand (contra-lateral)

Try these out and add at least on of them to your workout and see how much more effective your training becomes.

In the weeks ahead I will be sharing more great exercises like those above and I will be posting videos of them on my site as well as YouTube, so stay tuned.

By: Dave Randolph

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