Kettlebell training exercises have a large number of different advantages and lets you train your body from different angles and in a far more functional range of motion.
But what’s really great about the kettlebell is versatile it is as a tool and how it allows you develop your fitness and health in numerous different ways.
If you want to build bodybuilder-type muscle, then you can do so by using single joint isolation movements and heavy resistance. This will create muscle fiber tears, flood your muscles with metabolites and generally help you to encourage more growth.
At the same time though, you can also use this for kettlebell training fat loss and it happens to be particularly well suited to that goal. Let’s look at how you might do that…
The Kettlebell Training exercises
The great thing about the kettlebell is that it allows you to perform resistance cardio. This means you are using cardiovascular training that increases your heart rate and helps you to burn fat. At the same time though, you are also lifting the weight, which protects your muscle from breakdown and increases the challenge, thereby increasing calories burned and the amount of effort involved.
Also useful, is that the kettlebell allows you to train in this manner on the spot and without a lot of tools. Unlike running, you can enjoy Kettlebell Training exercises in any weather and in a short space of time.
And to get the very most of this, you can combine the kettlebell as a tool with the HIIT modality. HIIT is ‘high-intensity interval training’ – a form of exercise that challenges you to alternate between brief bursts of high-intensity exertion and shorter periods of relatively steady-state exercise.
In this case for example, you might perform the kettlebell swing for 1 minutes and then rest for 30 seconds before going again.
The kettlebell swing is an ideal movement for resistance cardio that involves swinging the kettlebell between your legs and then straight back up in the air using a slight hip thrust movement to provide the forward momentum.
For kettlebell training fat loss, this training must be combined with the right type of diet.
That diet should be one that is relatively low in calories. The objective here is to burn more calories in a day than you consume. So if you normally burn 2,000 calories and consume 2,200 calories, you can increase that burn to 2,400 using HIIT training and you can then reduce the amount you eat to 2,100 calories. Now you’re losing 300 calories every day!
Try to eat more protein and you will support more muscle growth while reducing fat storage. Combine this with 4 workouts a week, lasting about 20 minutes each and you should start to see the results you’re looking for using just this one tool and one movement.
Remember though, weight loss is only achievable if you change your entire lifestyle and habits.
It is not enough to simply add in an exercise and forget about it!
Walk more, spend less time in front of the TV and reduce unhealthy snacks!
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Building an Unconventional ‘Functional’ Home Gym
In the last few years, the face of fitness has changed a great deal. We’ve seen a move away from very static, single-joint movements like the bicep curl and a move towards more adventurous and engaging forms of training. These include things like kettlebell training exercises, TRX (suspension training), Indian club training, weighted stretching, squatting, deadlifting and more.
These types of kettlebell training exercises effectively allow us to use our body in the way it was intended: by using all of our muscles together rather than in an isolated fashion. The result is that we produce more growth hormone and testosterone (triggering greater muscle growth) and that we build a more stable and functional body.
The problem is that this type of training often doesn’t extend to the home gym. It’s not easy to fit a squat rack in your front room… so what can you do?
Here are some items that will allow you to build an awesome, functional and unique home gym that might be a little different from the other gym bros…
The first thing you need to make your home workouts more functional is a kettlebell. This will immediately challenge you more by providing a more dynamic workout and by moving the center of gravity in unpredictable ways.
What’s more, is that kettlebell training allows you to perform movements like squats, deadlifts and more that you couldn’t train on your own otherwise.
Here is a simple tool that everyone can use in order to train and that not enough people have in their home. Parallel bars usually cost about $40 and allow you to perform dips, handstands, planche, inverted push ups, neutral grip pull ups and much more.
They’re fun, easy to store and build incredibly dynamic strength.
Gymnastic rings can be used for many of the same exercises as parallel bars. The big difference is that you have to balance them and hold them steady while you train. They cost a lot less than TRX and have the added bonus of letting you perform dips too, so they are far superior in that sense.
Indian Clubs are the lesser-known little brothers of kettlebells. These let you train with similarly unconventional shapes and another uneven center of gravity, this time using a tool that looks a fair bit like a bowling pin! Grab onto the end and swing, push, lunge and generally sword fight an invisible opponent. That’s a fun way to build strength!
If you want to make any movement more challenging, more functional and more interesting then simply perform it while standing on a balance board. This will force you to balance while also moving the weight, which is much more challenging for your entire body.
A rope can be used for all manner of exercises. One of the simplest ways to train with it is to hang it over a pull-up bar and then perform neutral grip pull ups with it. This will build grip strength and train your biceps and lats. Otherwise, you can perform rows or even wrap it around your weights and pick them up that way!