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How To Use Kettlebell For Weight Loss

However, the kettle bell is a type of free weight that has a special place in the weightless category. With kettle bell training, you can burn a ton of calories, lose fat, and boost your aerobic capacity, all while increasing your strength and putting on muscle.

author
Maria Johnson
• Saturday, 17 October, 2020
• 11 min read
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In this guide, we are going to explain exactly how you can lose weight (in the form of fat) with kettle bells. We will provide specific exercise examples as well, so you will know exactly how to approach your fat loss goals with kettle bell workouts.

It’s a double whammy that offers fat loss and muscle building effects. Kettle bell exercises are said to work more muscles in one movement than any other training tool.

However, running for long periods of time will cause your muscles to break down due to cortisol release (a stress hormone). A study by the American Council on Exercise (ACE) found that the average person can burn 400 calories in just 20 minutes.

After all, more calories burned means greater weightless /fat loss ! And make note, the calories we discussed above for kettle bells does not include the after-burn effect.

Kettle bell fat loss workouts are a mix or aerobic and anaerobic training, so you get the best of both worlds. Therefore, this is a major benefit of using kettle bells for your fat loss goals.

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If you really want to lose fat in the most efficient manner, keep reading on as we are now going to get into the nitty-gritty… Follow the 4 points below, and we guarantee you will shred fat, lose weight and keep muscle mass so you look like a lean, mean, fighting machine.

Examples of kettle bell grinds: Front Squat, Military Presses, Sumo Dead lifts. They are meant to burn a lot of calories and improve conditioning.

With kettle bell ballistics, you will typically use a lighter weight than you would for grinds. How heavy should my kettle bell be for fat loss ballistic exercises?

The general starting weights for ballistic exercises are as follows: Make note, kettle bell ballistics are more complex than grinds as the exercises are based on movement patterns rather than a single plane of motion, so using a lighter weight to start off is smart as to avoid any injury and to get the form down correctly.

Burns Calories & Fat Loss High Epic Effect Improves Conditioning Muscular Endurance Moves you through all planes of motion, so you’ll be training in a way that is natural to a human's movement patterns…i.e. Should my kettle bell fat loss workouts be entirely based on ballistic exercises?

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No, but they should make up the majority of your workout if your goal is to burn more calories, i.e. lose weight and fat. When creating a kettle bell workout for fat loss, it is important to keep the following in mind:

Ballistics should make up the majority of your (full body) workout. Aim to do 5-8 exercises each workout, with a minimum of 15 reps to start.

It really depends on the type of workout, but overall, you should minimize your rest time. Generally speaking, you should have a 2-to-1 work-to-rest ratio for fat loss workouts.

That means if a set takes you 1 minute, you rest 30 seconds. We will give you more examples about the rest time when we discuss the types of workouts just below.

If you follow the below workout protocols, they should be intense, so long as you are using an appropriate kettlebellweight. 20 as a minimum because you need to get enough volume in to burn enough calories and have a good effect on fat loss.

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And 45 minutes as a maximum because any longer and your cortisol levels will rise, which is not conducive with losing weight and fat. Best Kettle bell Workouts for Fat Loss: Circuits AMR APS Tabatha COMPLEXES Moms SETS X REPS WITH LOW REST (2-to-1 work-rest ratio)

NOTE: FOR FAT LOSS, FULL BODY WORKOUTS ARE BEST. Note: If you are a complete beginner to kettle bells, keep things on the low end (i.e. 2 circuits of 3-4 exercises for 2 rounds).

For a 20-30 minute AMAP, choose 3-5 exercises and keep running through the circuit, resting only when necessary. The Epic effect on Abates is strong, so you will be burning fat long after the “short but intense” workout is over.

Swings x 1 recleans x 1 researches x represent THIS SEQUENCE FOR 15 REPS Tallest This is a traditional style of training made intense by keeping the rest time low.

Overall, create a habit of working out with a good intensity that is sustainable. If you push way too hard, you may not be back in the gym for days, and that is not ideal.

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You need to find a happy medium of high intensity but not over doing. Note: For circuits, AMR APS, and COMPLEXES, the rep count can be shorter than the minimum 15 that we suggested, as you will be doing a lot of volume with little rest (one exercise after another).

Use your best judgement and make sure your workouts are intense enough if you really want to lose weight. Progressive overload means you are continually making your workouts harder over time.

If you keep the same workout structure, it will become easier, as your muscles and body adapt to the stimulus. If you don’t make them harder, that won’t be the case, as things will get easier.

Although this is typically good for building muscle, it is necessary for weightless too as you need to make your workouts harder or else it will become too easy for you and you will burn fewer calories. The best ways to make your workouts harder so you can keep improving and burning a high amount of calories is to:

To lose weight and fat, you need to eat at a calorie deficit. If you eat healthy small meals multiple times a day and you work out hard, you should be at a deficit.

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Weigh yourself each week and if you aren’t losing weight, then adjust your diet. Now, you might be wondering, why do I need to work out if I can just eat at a deficit and lose fat?

Well, if you want to keep muscle, look lean and be fit, then you need to work out. So, with kettle bell workouts, you can eat pretty much a normal healthy diet and lose the weight.

You will constantly be burning calories because you aren’t losing muscle and the workouts are intense enough to cause the after-burn (Epic) effect. If you eat at a calorie deficit and you don’t work out, you will get skinny (not tone) and the quality of life won’t be as good as you will need to be way more careful of what you eat.

While ballistics should make up much of your workout, adding in some grinds with heavier kettle bells is effective as they are physically taxing, which causes more calorie burn. 26 Body weight Leg Exercises for Muscle, Strength & Explosive Power December 06, 2020

Other than helping you lose those extra unwanted pounds, these exercises have more benefits. Research published in 2019 proved that kettle bell exercises were quite effective in improving muscle strength and aerobic power in people (2).

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Unlike fat, muscle burns a higher amount of energy, thus effectively helping bring down your glucose levels. However, if you are diabetic, be sure to consult your doctor, not only before incorporating kettle bells to your workout routine but also before attempting any form of exercise (4).

ShutterstockSince you will be getting in some cardio, this form of physical activity may enable you to control your weight and reduce your chances of developing conditions that may put a strain on your heart. Restore muscle mass and improve grip strength in older adults

In 2018, a clinical trial involving older women aged 65 – 75 years old, proved that kettle bell workouts enabled these women with sarcopenia (loss of skeletal mass and function), increases the sarcopenia index, grip strength, and back strength (1). Please note that you must always make an appointment to talk to your doctor before attempting any new workouts or incorporating kettle bells or any other forms of weight into your exercise routine.

This is especially important for pregnant women or anyone with a pre-existing health condition such as heart disease, arthritis, or diabetes, among other illnesses. Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale — Better Me app has got you covered!

Shutterstock Before you tackle any of these exercises, please note that as a beginner you will not be using the same weights as your friend who has been working out for several years. 12 kilograms (26 pounds) — For any woman who has lifted weights before but is new to kettle bell workouts.

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19 kilograms or more (44 pounds) — For men who have done weight lifting before but are unfamiliar with kettle bell exercises. Now that you have the perfect weight for you, here are examples of easy beginner kettle bell workouts for weightless :

Hold the handle of the kettle bell in both hands and extend your arms to waist level in front of you. Push your hips back and bend your knees and grab the weight with both arms.

Exhale as you make an explosive upward movement to swing the kettle bell out in front of you. Push your hips backwards, and bend your knees to reach the kettle bell handles (like a squat position).

Slowly step forward with your left leg, bending your knee while keeping your right foot in place. Shutterstock The goblet squat is a great example of a compound exercise.

Engage your core as you move back up to your original standing position, pulling the weight to hip level as you go. Raise the kettle bell until the handle reaches chin level, pointing your elbows up in the process.

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Also, note that, if you do not have a gym membership, or are not willing to purchase one, these exercises are also perfect examples of home kettle bell workout for weightless. As long as you have a go-ahead from your doctor and are dedicated, you can use the above workouts to shed the extra pounds in the comfort of your home.

Shutterstock Here are some great workouts that both young and older men can do with kettle bell weights. With one hand on the floor and the other on the kettle bell, lower yourself as close to the ground as possible, keeping your back straight.

Quickly raise your body and swap hands before doing a push-up on the other side, then keep repeating this fluid motion. 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 weight slightly across your body. It works for the core as a whole and is especially great for the external and internal obliques (also known as love handles).

Shutterstock The kettle bell snatch is a great core workout and a full-body strength and conditioning movement. Holding a kettle bell in your right hand between your legs, squat down until your thighs are parallel to the floor.

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Rest for 60 seconds then repeat the whole process with your left hand holding the kettle bell. Drive your heels into the floor and as you explode up from the squat position, press both kettle bells overhead.

Intense sweat sessions, working weightless tips, lip-smacking recipes come in one package with the Better Me app. Shutterstock It should be noted that both men and women can do all the above workouts for weights loss.

However, here are some full body kettle bell workout for weightless routines that women can do at home or in the gym. Start in a squat position with a kettle bell in each hand, arms extended toward the floor between feet, palms facing away from the body.

In one motion, press through heels to stand up, raising the kettle bells overhead, rotating palms to face inward and stopping when biceps are by the ears. Start standing with feet hip-width apart holding the handle of a kettle bell with both hands in front of your face, elbows bent and wide at sides.

Complete 15 clockwise turns before changing sides and doing the same thing 15 more times counterclockwise. In one motion, press hips forward and rise up to a high kneeling position using that.

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Momentum to rotate palms away from the body and press the kettle bells overhead until arms are straight and biceps are by your ears. However, you must keep in mind to only use weights that you are comfortable with and seek medical advice before starting a new exercise routine.

It helps with your overall and cardio endurance, flexibility and agility, as well as strength and balance. This is a great option for someone with a busy day who cannot only afford to spend hours at the gym but would still like to lose some weight and/or build some muscle.

If we are counting down calories lost per minute, high-intensity workouts may help you burn at least 20.2 calories per minute which is the equivalent of running at a pace of 6 miles per hour (approximately 9.6 km per hour). As seen above, these forms of weights can help you burn many calories within a very short time.

For many people, this can be a very exciting and tempting idea that may lead them to exercise with kettle bells every day. Instead of exercising with these weights every day, opt to just do 20 minutes kettle bell workout for weightless three times in a week.

After all, for a healthy and sustainable weightless journey, you should aim to lose half a kg to one kilogram every week (3). In most if not all cases, people end up adding more weight than they initially lost.

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A quick 20-minute kettle bell exercise routine can be enough to give you a full body workout. You can switch them up with the other example above if you please, or check out this 20-min Full Body Workout at Home.

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.

Effects of 8-week kettle bell training on body composition, muscle strength, pulmonary function, and chronic low-grade inflammation in elderly women with sarcopenia (2018, NCBI.elm.NIH.gov) Kettle bell Exercise as an Alternative to Improve Aerobic Power and Muscle Strength (2019, NCBI.elm.NIH.gov) Losing weight (2020, CDC.gov)

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Sources
1 www.setforset.com - https://www.setforset.com/blogs/news/lose-weight-fast-with-kettlebells
2 betterme.world - https://betterme.world/articles/kettlebell-workout-for-weight-loss/