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Kettlebell For Losing Weight

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.

author
Daniel Brown
• Tuesday, 24 November, 2020
• 10 min read
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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 weight loss/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…

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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? 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.

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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. And 45 minutes as a maximum because any longer and your cortisol levels will rise, which is not conducive with losing weight and fat.

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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. 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).

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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 weight loss 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.

Weigh yourself each week and if you aren’t losing weight, then adjust your diet. Be sure to eat a high protein diet, so you can maintain muscle.

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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.

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I started thinking about all the kettle bell exercises for weight loss and which would get the job done the quickest. There is no doubt in my mind that the chosen kettlebellweight loss exercise would have to use as many muscles as possible.

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So, rather than single out just one kettle bell exercise for weight loss I decided to list 7 starting from the easiest and progressing to the more technical. Almost every muscle in the body is activated during this kettle bell exercise, plus it is very cardiovascular so will raise the heart rate quickly.

The kettle bell squat also acts as a pumping mechanism driving blood around the body and lubricating our joints with healthy nutrients. The thighs must drop to parallel with the floor in order to properly activate the buttock muscles.

Beginners can get huge benefits from just performing the kettle bell goblet squat but for those more comfortable with the exercise the press can be added to the top of the movement. Watch a video of the squat and press kettle bell exercise for fat loss below:

Kettle bell swings for fat loss, like the squat and press, work most muscles in the body but has more of an emphasis on the back. The hamstrings, buttocks, lower, mid and upper back all work hard during the kettle bell swing for weight loss.

As with the squat and press the feet do not need to move so impact is very low and minimal space is required. The top part of the swing is also very powerful at developing the abs when performed correctly as it simulates a standing dynamic plank position.

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The kettle bell clean and press is based off the dead lift movement pattern which simulates how you should pick anything heavy up from the floor. The legs, hips, buttocks, core and back are heavily involved in the kettle bell clean movement.

Beginners should start with just the kettle bell clean and when mastered add the press to the movement. Again the feet do not need to move so it’s an excellent kettle bell fat loss exercise for small spaces and for those trying to avoid impact.

When in full flow the clean and press is also very cardiovascular because the heart has to work hard to move the kettle bell from the floor to the top position and back down again. Watch a video of the clean and press kettle bell exercise for fat loss below:

You also get a huge amount of cardiovascular output from the kettle bell lunge which often surprises many people. The kettle bell lunge has lots of cross over for sports and improves hip mobility for daily life.

The kettle bell lunge must be mastered first before attempting to add the overhead press to the movement. As with the squat the depth of the movement is very important in order to fully activate the fat burning buttocks.

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Watch a video of the lunge and press kettle bell exercise for fat loss below: The kettle bell clean, squat and press is certainly not for beginners and seriously challenges your technique throughout the movement.

Again the feet are not moved during the whole exercise so only a small space is required along with minimal joint impact. The movement should flow from one exercise to the next making it a pleasure to perform if not very challenging on the heart and lungs.

Watch a video of the clean, squat and press kettle bell exercise for fat loss below: It is important to keep a nice straight wrist, a good grip, and a high elbow in order to complete the movement correctly.

Watch a video of the high pull kettle bell exercise for fat loss below: Again this is not for the beginner and you will need to have mastered the swing and high pull before attempting this kettle bell exercise.

The feet stay planted so not much space is required and the impact on the leg joints is very low. It’s a super cardio exercise as the kettle bell is practically pulled from just above the floor to straight overhead.

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Just be careful not to add too many overhead press exercises next to each other or your shoulders will fatigue too quickly. As a general rule I’ve found these to be the best starting weights for men and women:

A good fat loss exercise is a full body movement that uses hundreds of muscles while raising your heart rate at the same time. All 7 of the kettle bell exercises listed above will generate some amazing results for fat loss.

I’ve also shown you how to use these kettle bell exercises by putting them together into weight loss workouts of your own. The best fat loss workout is always the one that gets completed regularly so build an exercises' habit.

Are kettle bells good for fat loss Yes kettle bell workouts, when programmed correctly, provide a full body mix that will increase your metabolism and generate fat burning hours after your workout has finished unlike conventional cardio methods.

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Sources
1 www.setforset.com - https://www.setforset.com/blogs/news/lose-weight-fast-with-kettlebells
2 kettlebellsworkouts.com - https://kettlebellsworkouts.com/kettlebell-exercise-for-fat-loss/