I’m not going to recommend a “miracle” nutritional supplement, expensive workout equipment, or hokey gimmick. The weight loss tips in this article are supported by scientific research and don’t require you to buy anything, starve yourself, or do anything that’s dangerous or downright silly.
The better way to exercise for weight and fat loss is to do interval style resistance training workouts. Also referred to as circuit training, this style of workout burns twice as many calories per day.
Studies also show that doing some type of resistance training (calisthenics, kettle bells, weights, etc.) Circuit style workouts are easy to perform and are great if you want to lose 10 pounds in 2 weeks.
Two Handed Swings Standing Shoulder Press Squats 1 Arm Rows If you are just getting started and want to lose weight fast, give yourself a chance to get used to the intensity of these workouts.
The foods you need to really limit for the next 2 weeks include processed carbohydrates (bread, cookies, pasta, rice) and simple sugars (candy, fruit juice, and soda). Don’t worry about counting carbohydrates excessively or reading the label for every food you eat.
I recommend reading this article for more great tips to eliminate grains from your diet. In addition to limiting certain types of carbohydrates, if you want to lose 10 pounds in 2 weeks, the next thing you need to make sure of is that you eat plenty of protein and healthy fats.
High protein foods you should eat at every meal include eggs, fatty fish, chicken, and red meat. Just make sure the protein you eat is about the size of the palm of your hand at every meal, and you’ll be on track to get enough every day.
Almonds and macadamia nuts are also good sources of healthy fats. The way their bubbles make your mouth tingle feels great, too.
Studies show that drinking diet soda can actually make you eat more and gain weight Scientists believe this is because the artificial sweeteners in these drinks send signals to your brain that make you want to eat, even if you’re not hungry.
You’ll feel full longer between meals, and because of the lemon juice in the water, your body will digest food slower and can even help keep your energy levels stable. One study showed that drinking cold water can help you burn more calories, too.
Our patented Dark Iron Fitness lifting straps are made of durable cowhide suede and are the perfect accompaniment to kettle bells. Their numerous benefits include strength gain, endurance, flexibility and weight loss.
Many of the movements and skills required in CrossFit focus on learning to have fast and effective hips. Dumbbells have a tight center of gravity and mainly utilize the major muscle groups.
A kettle bell’s odd shape and off-center mass forces you to use muscles that mimic real-life activities. Its odd center of gravity forces you to do more work involving your stabilizing muscles to create explosive movements with the bell.
Enjoy the ease of use and appreciate that such a unique weight can help streamline other exercises you already do. Always practice correct form and safety in all exercises, but be content in the fact the kettle bell is one of the safer weights to work with.
If you have previously been avoiding barbell exercises due to safety concerns, look into the kettle bell alternatives. The kettle bell alternates periods of intense contraction and controlled relaxation, to give you a superior workout that combines strength, as well as endurance.
Other exercises such as the windmill, and single leg dead lift, also build flexible strength. The kettle bell stimulates tremendous abdominal contraction because of the explosive conditioning movements.
The fact you can work your core indirectly, just through the dynamic aspect of kettle bells, is truly amazing. Kettle bells are so effective because they stimulate the muscles and surpass standard cardio exercises.
They enable you to increase your strength, build up speed as well as your endurance level at the same time. This gives you a great strength and endurance workout in a shorter amount of time.
So rather than moving on to a heavier kettle bell you simply complete more reps or change the exercise to a more difficult option. Killer strength and endurance work can be achieved without necessarily having to use the heaviest weight you can find.
This is especially valued by physical therapists because kettle bells actually teach you to move in a way that is better, stronger, and safer. Unfortunately, many of us today lose some of our basic movements as a result of sedentary occupations and lifestyles.
That’s what happens when we don’t move our bodies with the full range of motion or become used to certain unhealthy postures (like sitting in front of a computer all day). They are terrific for overall fat loss, improving lean body mass, and helping teach proper use of the hips (important for speed and power sports).
Kettle bell exercises often involve several muscle groups at once, making them a highly effective way to give your arms, legs, and abs a great workout in a short amount of time. Kettle bells can be used for a variety of exercises that improve both your strength and cardiovascular fitness.
And, if you want to learn more about the benefits of working out with a kettle bell, we’ve got that covered, too. Russian strongmen in the 1700s developed kettle bells as implements to build strength and endurance.
You’ve probably seen depictions of bare-chested carnival strongmen hoisting them over their heads. Using lighter kettle bells at first allows you to focus on using the proper form and technique for the different exercises.
Fitness experts suggest using kettle bells with the following weights if you’re at an intermediate to advanced level with your strength training: Aim to add more reps each week, then work toward adding more sets as you build strength.
Push your hips backward, and bend your knees to reach the kettle bell handles. Firmly grip the kettle bells, keeping your arms and back straight.
This is an excellent exercise to boost both your muscle strength and cardiovascular fitness. While your shoulders and arms will do a lot of the work, most of the effort should come from the hips and legs.
Engage your abdominal muscles and set your shoulders back. Exhale as you make an explosive upward movement to swing the kettle bell out in front of you.
Squats are an excellent lower-body exercise that work your quads, hamstrings, calves, glutes, as well as your abdominal muscles. Slowly bend both knees so that your thighs are almost parallel to the floor.
Using your leg muscles, with your upper body still, straighten up to your starting position. Alternatively, you can hold a kettle bell by the handle in one or both hands, with your arms at your sides.
Slowly step forward with your left leg, bending your knee while keeping your right foot in place. Make sure your left knee doesn’t extend over your toes.
A great exercise for working your abs and obliques (the muscles on the sides of your abdomen that run from your hips to your ribs), the Russian twist can also be done with a weighted medicine ball or barbell plate. When using a kettle bell, be sure to keep a firm grip so that you don’t drop it on your lap.
Holding the kettle bell handle with both hands, lean back so that your torso is at about a 45-degree angle to the floor. With your heels a few inches above the floor, rotate your torso from right to left, swinging the kettle bell slightly across your body.
When you’ve completed your repetitions, return to your starting position. When your chest is even with the kettle bell handles, exhale and push your body back up to its starting position.
Hold a kettle bell by the handle so that it rests against the outside part of your shoulder. There are many benefits to working out with kettle bells, for both men and women, across all age groups.
According to a 2019 study, a kettle bell workout is a highly effective way to improve your strength, aerobic power, and overall physical fitness. Compared to resistance circuit-based training, the same study found that a regular kettle bell workout is just as effective at improving cardiorespiratory fitness and muscle strength.
A 2013 study reported that participants who completed an 8-week kettle bell training session saw noticeable improvements in their aerobic capacity. Kettle bell exercises have the ability to restore muscle mass and improve grip strength in older adults, according to a 2018 study.
If possible, ask a certified personal trainer at your local gym or fitness center to show you the proper form for kettle bell exercises. Stop immediately if you feel sudden or sharp pain.
A little mild soreness after a workout is normal, but you shouldn’t feel sudden, sharp pain while working out. Kettle bells can take a little getting used to, but working out with them is a highly effective way of improving your muscle strength and cardio fitness.
Having a kettle bell that’s the right size and weight will generate the resistance you need to burn calories quickly. The main muscle groups strengthened with the kettle bell swing are hamstrings, glutes, quads and abs.
Working out with a kettle bell gives you what fitness pros call a “functional” workout. Muscles are worked similarly to everyday activities like: lifting a child, stowing luggage, or hoisting a gallon of milk.
Experiment with different kettle bell exercises and create a good fitness routine that will burn off those pounds. As with any exercise plan, how quickly you lose weight with a kettle bell workout will vary depending on various factors.
Fitness consultant, Kelly Marshall, stated a 60-minute kettle bell workout would burn anywhere between 450 and 600 calories. How quickly you lose weight will depend on the frequency and intensity of your kettle bell routine.
Essentially, you’d need to work with kettle bells for roughly three hours a week to lose half a pound. One study found that 20 minutes of continuous kettle bell training was comparable to running at six-minute mile pace.
Trainer Jennifer Cohen adds that you can expect to burn 200 calories in 10 minutes. Of course, your diet will greatly affect any weight loss program you decide to try.
“Excessive Post-Exercise Oxygen Consumption,” refers to the calories you burn after training due to an increase in your metabolism. Kettle bell training creates an after-burn effect for up to 24 hours after exercise, explains Beth Corey of KettleGirls.co.UK.
Those new to training may see slower results with kettle bells than if you were to do traditional cardiovascular exercises. If you’re new to kettle bells, or eating more calories than you should, muscle mass weight gain is inevitable.
Unlike traditional weight loss options, such as running, kettle bell training is a low-impact exercise. You don’t have to worry about shock to the joints or soft tissue deterioration associated with high impact.
Weight-bearing exercises increase bone density and make the muscles in the body stronger. It’s hard to be exact as to how quickly you’ll lose weight with kettle bell training; it’s really up to you.
To review: simple movements, affordability and portability make kettle bells a great option to lose weight. Likewise, they are a great option to lose weight in a healthy and steady manner.