Because there are plenty of variations, we all know that the more muscles required to perform an exercise, the more calories you burn. Second, the intensity at which you exercise, plays a huge part in how many calories you burn.
Because if you’re swinging a 4 kilo kettle bell at low intensity you might as well stay parked on the sofa with your hand down your pants like Al Bundy, and watch a re-run of Married With Children. My third point is that the amount of weight you’re swinging also plays a huge role in how many calories you burn.
Basal metabolic rate Heroic effect of food Daily activities (lifestyle) Sex (male/female) Age Weight Height Build (skinny/average/athletic/obese/etc.) Intensity / velocity Resistance (weight used) Type of swing Training style (strength; endurance; interval)
Now that you know all that, allow me to be the barest of bad news, calorie counting is not exact science, it’s mostly based on guess work, and unless you’re in a highly advanced and controlled environment, you’re not going to get a 100% correct answer. You should know that the sum of your calorie burn consists of four components, namely, basal metabolic rate, heroic effect of food, lifestyle and MET —I’ll cover this last one later.
A Calorie is a unit of energy that measures how much energy food provides to the body, continually eating more calories than you need will cause your body’s fat stores to expand, resulting in excess fat or obesity. The body on its own already burns calories when you’re laying in bed, relaxed and doing nothing, it still uses energy to maintain essential life functions such as pumping blood, vital cell activity, maintain body temperature, breathing etc.
You might think to yourself, I’ll just take in fewer calories by going on a hunger strike, but this will lower your metabolic rate as well, therefore not a recommended option. For long term solutions, you should look at a healthy sustainable diet and a good exercise regime.
If you’re as good as me with math, you’ve figured out that we have another 40 to 25% of calories to burn off after taking our MBR into account. The great thing is, we can subtract another 10% (approx) for the heroic effect of food, i.e. digestion, absorption, storage and use.
In other words, if you’re leading a pretty inactive lifestyle and sit in-front of the TV or computer all day, you can bet your sweet hippy on it that you’re not expanding more than you’re consuming. To get a rough estimate of how many calories you’re burning during exercise there are two calorie burn equations, we’re going to use the Harris Benedict Method which is a method that is great for the average body-type, it however does not take into account lean muscle mass or obesity.
This BMR calculation gives you an idea of what you would burn doing nothing but laying in bed for 24 hours. I’ve mentioned MET earlier on, it stands for Metabolic Equivalent of Task, which is a measurement value of energy expenditure for physical activities.
But you might have noticed that this does not take into account all the factors I previously mentioned, in particular the exact intensity, resistance etc. What you should know is if you want maximum calorie burn you should look at building lean muscle mass, work at the appropriate intensity level using the appropriate amount of resistance for the right duration of time.
Luckily for us, that’s not it, there is also the after burn effect (Epic), I’ve seen many numbers out there, some even suggest as high as much as 95% of the calorie cost to come after the exercise. Whatever the number, I’m just glad that short intense workouts provide us with this benefit, less time spent, better results gained!
If you want to calculate your total daily calorie needs then you need to multiple your BMR with one of the following lifestyle values that apply to you: If you train hard, you need to feed the body for recovery, you still don’t need to count what you eat, you need to listen to how you feel and how you look.
If you want to know how you can burn the most calories while swinging a kettle bell, then I would recommend using a heavy (but safe) weight and perform an interval style routine utilizing fast explosive maximum effort swings for 10 to 14 minutes in duration, at intervals of 20 seconds work and 10 seconds rest. You can also check out my book on Amazon or watch the kettle bell swing video on YouTube.
I know it was a long read, but if you understood everything, I’m sure you got something out of it, if not my point, then at least a formula to calculate how many calories you burn swinging a kettle bell. In particular, I will look at how kettlebellswings can help you burn calories in the most effective manner possible.
The reason that kettlebellswings are so helpful is that they are one of the most effective exercises for fat loss. Whether you are just starting or have been trying to lose weight for years, kettlebellswings can help you burn tons of calories.
A lot of people who are trying to lose weight often do not get very far because they do not understand how important it is to burn calories. So even if you are somebody who is not going to be concerned with injury, you still should consider incorporating this type of exercise into your daily routine.
The thing that makes kettlebellswings so effective for losing weight is that they involve a lot of movement. Another thing that has a significant effect on how many calories you burn during a workout is the amount of weight that you lift.
It doesn’t matter whether you lift a weight that is light or heavy. So now that you know how many calories you are burning, you need to figure out how many of those are going to be coming from the kettlebellswings that you are doing.
That does not mean that all the calories you are burning are coming from lifting weights. When they are recuperating, you have less stress on the muscles, which means less fat being burned off.
There is also one more thing that you need to remember about kettlebellswings that will make a huge difference when you are doing your workouts. Fair Khan is a Gym Trainer and owner of Fitness First gym, and he is passionate about Bodybuilding, talking about various kinds of fitness products, and guiding others to the treasures.
According to our calculations, a 40-year-old man who weighs 75 kg and is 185 cm tall burns around 713 calories per hour by doing two-handed kettlebellswings. Let our friend and kettle bell expert Taco Fleur guide you through the calorific maze in this detailed article.
Many people want an answer to this question after transitioning from the good old cardio treadmill and entering the kettle bell world. Before I go any further, please note that if you're after an article that will quickly give you some hocus-pocus answer, this is not it.
So sit tight and read on if you really want to know the nitty-gritty about kettlebellswings and calories ! Secondly, the intensity at which you exercise plays a huge part in how many calories you burn.
Because if you're swinging a 4 kilo kettle bell at low intensity you might as well stay parked on the sofa like Al Bundy and watch a re-run of Married With Children. My third point is that the amount of weight you're swinging also plays a big role in how many calories you burn.
Basal metabolic rate heroic effect of food daily activities (lifestyle) sex (male/female) age weight height build (skinny/average/athletic/obese/etc.) Now that you know all that, allow me to be the bearer of bad news, calorie counting is not exact science, it's mostly based on guess work, and unless you're in a highly advanced and controlled environment, you're not going to get a 100% correct answer.
You should know that the sum of your calorie burn consists of four components, namely, basal metabolic rate, heroic effect of food, lifestyle and MET — I'll cover this last one later. On average your BMR accounts for 60-75% of daily calories burned, which is quite high, but here's the thing: the higher your lean body mass is — less fat — the more calories you burn at rest.
You might think to yourself, I'll just take in fewer calories by going on a hunger strike, but this will lower your metabolic rate as well, therefore it's not a recommended option. For long-term solutions, think about a healthy sustainable diet plus a good exercise regime.
If you're as good as me at math, you've figured out that we have another 25–40% of calories to burn off after taking our BMR into account. In other words, if you're leading a pretty inactive lifestyle and sit in front of the TV or computer all day, you can bet your sweet hippy on it that you're not expending more than you're consuming.
Women : BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) — (4.7 x age in years) Men : BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) — (6.8 x age in years)
Women : BMR = 655 + (9.6 x weight in kilos) + (1.8 x height in cm) — (4.7 x age in years) Men : BMR = 66 + (13.7 x weight in kilos) + (5 x height in cm) — (6.8 x age in years)
This BMR calculation gives you an idea of what you would burn doing nothing but lying in bed for 24 hours. Divide the above number by 24 and you have your hourly calorie burn while not lifting a finger.
I've mentioned MET earlier on; it stands for Metabolic Equivalent of Task, which is a measurement value of energy expenditure for physical activities. But you might have noticed that this does not take into account all the factors I previously mentioned, in particular the intensity, resistance etc.
What you should know is if you want maximum calorie burn you should look at building lean muscle mass, and work at the appropriate intensity level using the appropriate amount of resistance for the right duration of time. Times the MET value for kettlebellswings, which is 9.8, that comes to 768 calories burned per hour.
That's great, but if I only do 30 minutes of Tabatha, does that mean that's it, all that hard work only got me 384 calories burned?! Whatever the number, I'm just glad that short intense workouts provide us with this benefit — less time spent, better results gained!
If you want to calculate your total daily calorie needs then you need to multiple your BMR with one of the following lifestyle values that apply to you: I understand why you should if you're a bodybuilder and enter competitions, but to me it gets too complicated if you want to apply calories for losing fat — you'll need to keep track of what you consume and apply the formula, or use online calculators to work out how to achieve a calorie deficit, which is too much work for me.
If you train hard, you need to feed the body for recovery, you still don't need to count what you eat, you need to listen to how you feel and how you look. If you want to know how you can burn the most calories while swinging a kettle bell, then I would recommend using a heavy (but safe) weight and performing an interval style routine utilizing fast explosive maximum effort swings for 10 to 14 minutes in duration, at intervals of 20 seconds work and 10 seconds rest.
I know it was a long read, but if you understood everything, I'm sure you got something out of it, if not my point, then at least a formula to calculate how many calories you burn swinging a kettle bell. A study published in the ACE FitnessMatters journal helped determine that a typical kettle bell workout can burn at least 400 calories in 20 minutes.
With every workout session, the participants had their heart rate, blood lactate, and oxygen consumption measured. The results determined that the average calories burnt were about 400 in a 20-minute kettle bell swing workout.
The reason for this is that it works your abs, chest, core, and other parts of your body as well. Ten minutes of performing the kettle bell swing enable you to lose, on average, 200 calories.
According to a study conducted by the American Council on Exercise, the average amount of time for you to lose weight with the kettle bell swing is 20 minutes. This energy, in turn, enables the kettle bell swing to target different muscles, including your hamstrings, glutes, lats, hips, and shoulders.
This workout also increases your aerobic capacity, your core strength, and helps improve your balance Also, include rests between each set, as this will help you manage the weight and intensity of the kettle bell.
However, for you to experience all the benefits of this workout, it is essential to have the right kettle bell weight and know the proper technique. This weight will help your body get accustomed to the size and the energy required for this exercise.
Kettle bells are uniquely capable of helping you lose weight, and boost aerobic capacity, apart from increasing strength. To take advantage of this valuable exercise device, you can try out the 100 kettlebellswings a day weight loss program.
Without proper form, a kettle bell swing workout may cause more harm than good. This is particularly important since you’ll adapt a bent-over posture during specific phases of the workout.
If you don’t have anyone nearby, you can record yourself with a camera during the workout to check for poor form. In the study, participants experienced increases in both maximum and explosive strength from kettle bell workouts.
21 men, aged 18 to 27 years, went through a 6-week training program with bi-weekly workout sessions. Although the study didn’t involve daily workouts, it’s a useful indicator of the potential benefits to your lower body strength.
An interesting aspect of kettlebellswings is they promote positive hormonal responses, which enhances body-fat-burning. Researchers from the University of North Texas performed a study to verify this.
Their research showed significant increases in growth hormone and testosterone levels (10). The participants did only 12 sets of kettlebellswings involving 30-second workouts with 30-second rest periods, and they only used 35-pound (15.8 kg) bells.
Well, according to The Endocrine Society, testosterone helps increase muscle mass and enhance fat loss (9). It’s also important to remember that your testosterone levels fall as you grow older.
Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting — Better Me has a lot to offer to both newbies and experts! Once you determine the exact calories you expect to burn, you will know how well to complement the 100 kettlebellswings a day fat loss program with an appropriate diet plan.
In the study, 10 men and women aged 29-46 years performed 20-minute-long kettle bell workouts. Shutterstock However, the actual number of calories you can expect to burn will vary dramatically based on multiple factors, including:
Your age : Younger people may have more muscle mass, which gives them the capacity to burn more calories. Your gender : Men tend to have higher metabolism levels compared to women.
As you can see, the specific calorie burn can vary immensely due to variations in all these factors. Therefore, a useful strategy to figure out your specific calorie burn is to measure it when doing the workout.
You can use a heart rate monitor to get a more accurate estimate of your calorie burn. This is because the kettle bell swing is an all-round fitness workout, much like a cross between circuit weight training and running.
Fortunately, kettlebellswings also improve your aerobic capacity, as well as your dynamic balance and core strength. This was tested and proven in one study by the American Council on Exercise (ACE) (1).
In the study, researchers tested and found a significant boost in the VO2max (maximum rate of oxygen consumption) of 18 volunteers. The National Research Center for the Working Environment in Denmark performed a study to uncover this benefit (4).
Researchers found that the workouts help reduce pain in the lower back, shoulders, and neck. To answer that question, you need to consider physical activity recommendations by reputable organizations.
This is a useful guide since kettlebellswings are a combination of aerobic workouts and weight training. This gives you at least one rest day for your muscles to recover and avoid injuries.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind.
Any action you take upon the information presented in this article is strictly at your own risk and responsibility! 12, 2010 -- A centuries-old piece of cast iron exercise equipment may be the latest fitness craze for would-be strongmen, but a new study shows it still delivers the goods.
The cannonball-shaped cast iron orbs called kettle bells were originally developed by Russian strongmen in the early 1700s to quickly build strength, endurance, balance, and flexibility. Once relegated to a dusty corner of the weight room, researchers now say kettle bells are experiencing a resurgence in popularity; kettle bell -themed fitness classes are now being offered in gyms across the country.
But perhaps they are best known for helping bulk up the physique of actor Gerard Butler, who used kettle bell workouts to train for his role of King Leonidas of Sparta in the movie 300. Kettle bell enthusiasts “make these all-encompassing claims about increasing your muscular strength, endurance and aerobic capacity with kettle bells, like if you do this that's all you need to do,” says researcher John Forward, PhD of the University of Wisconsin, La Crosse Exercise and Health Program, in the report, published in ACE FitnessMatters.
The study involved 10 men and women between the ages of 29-46 who performed a typical kettle bell workout by doing kettle bell swinging and lift exercises to a certain rhythm during a 20-minute period. The results showed that the average participant burned about 20 calories per minute during the kettle bell workout, which equates to 400 calories during a typical 20-minute kettle bell workout.
Researchers say that's equivalent to running a six-minute mile or cross-country skiing uphill at a fast pace. They credit the rapid calorie burn to the interval training format of kettle bell workouts.
In addition, the researchers write that the participants achieved exercise heart rate and maximum oxygen uptake, suggesting that kettle bells provide a more intense workout than standard weight lifting. “This is good news for people who are looking for a very good resistance-training workout that will also help them lose weight,” says researcher Chad Settler, MS, also of the University of Wisconsin, La Crosse Exercise and Health Program, in the report.
“For people who may not have a lot of time, and need to get in a workout as quickly as possible, kettle bells definitely provide that.” If so, then you have everything you need for a full-body workout that'll burn plenty of calories and help you pile up glute, hamstring, and core strength, too.
Get ready for a “cardio” workout that takes place far from the treadmill or the track and prep for Kettle bell Swing Conditioning Hell, a fire-breathing workout that'll have your entire body gassed in less than 10 minutes from Men's Health fitness director Ebenezer Samuel, C.S.C.S. “But you can do it with any alternate load too, from a big water jug to a backpack filled with books, to a dumbbell.”
And the constant alternating between those swing varieties means you're training from athletic stances too. “You're becoming explosive in ways that mirror the actions you might take on a sporting field of play.”
That's enough to ramp up your heart rate, says Samuel, and by the final sequence, your body will be at its limits. Shift your right foot back slightly, lifting your heel off the ground.
Shift your left foot back, lifting your heel off the ground. The best part of the Kettle bell Swing Conditioning Hell workout is that it can be used in so many situations.
Either way, you'll be smoking your entire posterior chain, building strength, challenging your lungs, and incinerating calories. For more tips and routines from Samuel, check out our full slate of Ex and Sole workouts.
If you want to try an even more dedicated routine, consider Ex's New Rules of Muscle program. Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience.
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Barbell back squats are actually not the king of leg exercises. So one day you woke up and discovered that the carb monster has surreptitiously absconded with your abs.
Left in their place is a fleshy version of Nebraska terrain — smooth, featureless. If you were driving a tiny car across it, you'd eventually fall asleep from boredom and not wake up until you crashed into the base of Devil's Tower in nearby fleshy Wyoming.
If you're like most people, you try to get your abs back by doing cardio or stuff that makes you huff and puff and sweat. Consider that biking for a half hour burns about 150 calories, or that even high-intensity stuff like hiking uphill, playing some serious b-ball, or even heavy weightlifting only burns about 220 calories in the same time frame.
Even if you did an hour of those activities a day, you'd only burn about a half pound of fat a week. A couple of sports scientists from the University of Wisconsin wanted to see how many calories one-arm kettle bell snatches would burn, so they devised a formula and protocol.
Subjects undertook an overly complicated test that essentially had them see how many one-arm kettle bell “snatches” they could do in one minute. Trainees were then asked to do X one-arm kettle bell snatches (6, in our example) for 15 seconds with their right arm.
Then they did 6 one-arm kettle bell snatches with their left arm, after which they rested for 15 seconds. Based on their use of oxygen, the trainees burned 13.6 calories (kilocalories, to be technically correct) every minute, but they also measured their blood lactate levels and found they were burning an additional 6.6 calories per minute.
“So they were burning at least 20.2 calories per minute, which is off the charts,” exclaimed one of the researchers. The only other thing I could find that burns that many calories is cross-country skiing uphill at a fast pace.”
Clearly, if reacquiring your abs is your priority, combining this 20-minute kettle bell protocol with some degree of calorie deprivation is the quickest way to go about it.