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Is A Kettlebell Good For Weight Loss

author
Paul Gonzalez
• Tuesday, 29 December, 2020
• 22 min read

Kettle bells can help you lose weight because exercises can use up to 600 muscles at a time increasing calorie burn, raising your metabolic rate and challenging your cardio. Active muscles require constant supplies of energy in order to maintain their size and performance and so increase demands on the metabolic system.

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Contents

Exercising with kettle bells adds tonicity to 100’s of muscles at a time which in turn raises the metabolic system meaning you burn more calories throughout the day and night. Yet another reason why kettle bell training is so great for weightless is that not only does it work on your muscles but it improves your cardio as well.

Many kettle bell exercises are dynamic and require swings, pushes and pulls using explosive movements. Moving a kettle bell through all the various positions takes a great deal of muscle activation and energy.

The kettle bell exercises are put together in flowing circuits which keep the heart rate up burning even more calories per workout. Luckily, kettle bell training, when programmed correctly, creates a large imbalance in homeostasis throughout the body.

Once the workout is over the body needs to work very hard in order to restore balance which in turn means the use of even more energy or calories. After burn or Excess Post-Exercise Oxygen Consumption (Epic) is the more technical term for this and is yet another reason why kettle bell training is so effective for weightless.

Kettle bell training unbalances homeostasis in the body which can cause up to 24 hours of calorie expenditure following each workout. Each kettle bell exercise can be performed at home and in only a very small amount of space (6ft x 3ft) because you don’t need to move your feet very far.

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The kettle bell movements are fun to perform and require skill development which takes the emphasis away from just working out. Kettle bell training is an efficient way to burn calories but should also be accompanied by a balanced diet for accelerated fat 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.

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.

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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.

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.

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.

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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.

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).

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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.

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.

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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.

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.

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.

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).

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.

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.

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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.

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.

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. It also helps boost shoulder stability and upper-back strength in the long run.

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Holding a kettle bell in your right hand between your legs, squat down until your thighs are parallel to the floor. 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.

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In one motion, press hips forward and rise up to a high kneeling position using that. 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. 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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(Source: www.fitsugar.com)

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) However, to do the intense, highly grip-based and cardio-driven exercises associated with kettle bells, I recommend some weightlifting accessories.

The main reason I would think about purchasing these, or similar accessories, is to maintain form and safety. Then, once you are familiar with the mechanics of the kettle bell and feel comfortable gripping them, you can really amp up the workouts.

This is important, especially in relation to this article, because cardio and strength training are what promote weightless. Most weightlifting movements do not implement a high amount of cardio, unless they are HIIT routines or focusing on CrossFit training.

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When adding in that cardio aspect to kettle bell exercises, like swings, jump squats, etc., you’ll experience faster results. In fact, intense lifting puts you into a longer residual fat burning zone.

Now, imagine combining the longevity of fat burning from weights with the intensity of a cardiovascular workout. In congruity, these will make the kettle bells one of your strongest fat loss tools.

The beauty of kettle bells is that they are more versatile for HIIT exercises when compared to something like dumbbells. With their strength building aspect, you will be hitting all the proper channels that lead to further weightless.

The focus needed, the grip strength, the core balance and even hip drive will ensure you see success. The swinging movement, along with the squat and explosiveness, lead to the foundation of kettle bell exercises.

First thing is first: choose a kettle bell that is manageable and won’t pull you off balance. After choosing the best kettlebellweight for you, give it a gentle swing between your legs as you drop into a squat.

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If it drags you forward or back too much, you aren’t ready for that amount of weight. If the kettle bell you’ve chosen seems to be fine, then start rapping out the swings.

Make sure to go strong and controlled, getting deep into the squat and swinging the kettle bell to the same spot for each rep. Adding just this one adjustment to your kettle bell swing will amplify the explosive nature of the workout almost by tenfold.

The dumbbell jump squats will be so much more explosive and tiring (due to the cardio-centric nature) that you’ll burn fat quicker. Dark Iron Fitness has one of the best weightlifting belts available, and it’s worth investing in, as you’ll only ever need to buy it once.

Hold two kettle bells up by your shoulders with your hands up, and proceed to perform the jump squats. If you perform any of these, you’ll feel the burn, the sweat and the weight begin to slowly melt off with time.

Give them a try and continuously work them into your weightlifting routines or even just as supplemental workouts on cardio days. A lot of people are looking for quick results, clear-cut answers and a strict guide to lose excess weight.

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You need to find what works for you, stick to it and let the journey become a large part of your happiness and success. Don’t fall for the tricks of someone selling you one specific exercise routine or “10 minutes or less” workouts as the end all be all.

If you hold a lot of weight in your stomach, it’ll most likely be the last place that fat leaves your body. The compound movements strengthen important support muscles that get left out of many workouts.

Your mobility, posture, and core strength will rapidly improve once you add them to your routine. But kettle bells are also a super-efficient way to burn calories, and you can incorporate them for strength training or cardio days.

You want to keep a natural curve to your back and start with a lower weight until you’re comfortable with the movements. On top of burning about 20 calories a minute, this exercise will engage the whole posterior chain and improve shoulder posture.

You’ll need to bend forward, but keep your chest and head high, so your back will hold its natural curve. To swing the bell, thrust your hips forward and keep your forearms at your side until you’re upright.

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Let the ball down back to start position while maintaining posture by keeping your chest forward and your chin up. With proper form, you shouldn’t have to bend your knees much to achieve the motion.

When done correctly, it will tone your core and lift your glutes, as well as strengthen important support muscles in your spine. And of course, adding weight means you’re burning more calories and building muscle mass.

People with lower back problems might think twice before adding weight to their squats. Similarly, if you are lowering your chin or letting your chest face the floor, you’re putting too much stress on your spine.

This exercise will supercharge your legs and burn a lot of fat in the process. Stand with your feet shoulder-length apart and hold the kettle bell with one hand to the side of your chest.

Lunge forward using the leg opposite the arm holding the kettle bell. It’s a tough exercise that requires strong legs, so don’t get overzealous with the weight you choose.

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By using the kettle bell to position your hands, you’re demanding additional work from your abs, chest, and shoulders. It’s important to keep your back straight and your core tight to get the full benefit.

By using the kettle bells in activities that engage muscle groups throughout your body, your workouts take more energy and use less time. Because of the design, kettle bells are easier on your wrists and forearms than the standard barbell.

And with exercises that focus on your abdomen and spinal support muscles, you’ll have better mobility, especially as you get older. And a workout without the proper diet backing it up can leave you feeling frustrated.

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 kettle bell swings a day weightless 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.

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To initiate the forward swing, push your hips up in a forceful motion. 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 kettle bell swings is they promote positive hormonal responses, which enhances body-fat-burning.

Their research showed significant increases in growth hormone and testosterone levels (10). The participants did only 12 sets of kettle bell swings 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.

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Your body weight : Heavier people typically burn more calories. 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.

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, kettle bell swings 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).

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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 kettle bell swings 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.

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9 breakingmuscle.com - https://breakingmuscle.com/fitness/sizing-up-how-and-when-to-increase-your-kettlebell-weight
10 gubernatrix.co.uk - http://gubernatrix.co.uk/2009/08/girls-guide-to-choosing-a-kettlebell/