Remember, the whole purpose of the TT Kettle bell Revolution is to help you simplify your lifestyle, and that includes your workouts and your nutrition. It isn’t about measuring protein portions or referring to the glycemic index every time you think about eating.
That doesn’t mean loading up on pizza, fries, cake & beer all the live-long day. Over the summers when I was young, I used to work at a gym where one guy would consistently buy a case of tuna each week and store it in his locker.
He wouldn’t touch rice (brown or white), pasta, apples (most fruits in fact) or any type of oil or fat. Any time he would break down and have an apple or a piece of fruit, he would be enraged and upset with himself, feeling guilty that his will power had failed him.
Well, that same winter I quit the gym training job and the day I left, this same guy walked into the gym, about 20lbs heavier, with 3 bags of McDonald's and would devour Big Mac after Big Mac in the hopes of getting bigger (fatter). Later on, Peter invites some of his friends over to watch the game while they eat pizza & wings and drink some beers until they pass out on the couch until the next morning.
After that he takes his kids to school and then heads down to the ocean with his wife for their surfing lesson. He and his wife then eat a lunch of fresh grilled fish and a salad by the beach.
They head over to the gym to work out together, and then they pick-up the kids and spend the rest of the night together as a family enjoying dinner and an evening walk. The only difference is that Joe's consciousness of health (and food) is a lot healthier than Peter's.
So going back to the original question, “what diet should you eat when you’re on the TT KB Revolution “? His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.
For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com The workout gets your heart pumping and uses up to 20 calories per minute: about as much as running a 6-minute mile.
Kettle bell workouts offer a lot of flexibility. Sign up for a kettle bell class at the gym or online to learn how to do the moves safely.
It won’t take long to understand why celebrities like Jennifer Aniston, Jessica Biel, and Katherine Hall are huge fans of kettle bell workouts. You’ll work up a sweat doing a series of fast-paced cardio and strength-training moves like kettle bell swings, lunges, shoulder presses, and push-ups.
Most kettle bell workouts include squats, lunges, crunches, and other moves that work your abs and other core muscles. The kettle bell is used as a weight for arm exercises like single-arm rows and shoulder presses.
Lunges and squats are among the most popular moves in a kettle bell workout. Your tush will be toned by using the kettle bell for added weight during lunges and squats.
Using a kettle bell for a dead lift helps tone your back muscles. The kettle bell is an effective weight that will build muscle strength.
You may want to sign up for classes in person or online to learn the basics of a kettle bell workout. Yes, if you take a class or pick a DVD that's for beginners and use a lighter kettle bell.
Depending on the program, you may be getting both your strength training and your aerobic workout at the same time. If you choose a kettle bell that is too heavy or if you have poor form, you are likely to lose control of it.
This can lead to a serious injury to your back, shoulders, or neck. Start out with an experienced trainer who can correct your technique before you hurt something.
Adding a kettle bell to your existing workout is great if you want to burn through more calories in less time. This type of high-intensity workout is not for you if you would rather do a more meditative approach to body sculpting, or if sweating isn’t your thing.
With your doctor’s OK, you can include kettle bells in your fitness routine if you have diabetes. Muscle burns energy more efficiently, so your blood sugar levels will go down.
Depending on the workout, you may also get some cardio to help prevent heart disease. Continued Using kettle bells in your workout puts some serious demands on your hips and back, as well as your knees, neck, and shoulders.
If you have arthritis or pain in your knees or back, then look for a less risky strength-training program. If you have other physical limitations, ask an experienced instructor for advice on how to modify your workout.
Tim Peterson, Chief Instructor for Titrant, has created a great post for us about selecting your kettle bell. Kettle bells are a great tool, that can be used for strength work, hypertrophy, conditioning, power, and endurance.
Cast iron, competition/sport, steel, rubber coated, soft-sand filled, adjustable, medicine ball-like, and more. All kettle bells are cast in a mold, what happens after can be different depending on the company.
After you read about which type of kettle bell you need, we have a great post about determining which weight you need to train with HERE. Depending on whom you ask, you will get different folk stories of what they originally were made from, and what they were used for, as well as which countries claim ownership.
The competition kettle bell is the same size and dimension across the weight range, and is made out of steel. The handle is flat across on top, and joins the body of the kettle bell vertically.
Some brands are an 8 kilogram shell filled with fillers like sawdust and ball bearings to achieve the desired weights, this potentially can become loose and rattle over time or lose balance. More durable competition bells are made from a single piece of steel, cast precisely to the specific weight.
There are ballistics such as Swings, Cleans and Snatches, and grinds, such as Goblet and Double Front Squats, Presses, and Get-Ups. Once beyond the learning phase, the curved handle of the cast-iron kettle bell is the clear winner for swings.
As a result, if the kettle bell ’s contact each other on the way up or down they will have a tendency to bounce off of each other like basketballs. The last thing you want is for the kettle bells to bounce away from each other on the way down and hit the user on the legs.
Another item to consider is that when hiking two large kettle bell ’s through the legs, regardless of weight, the stance used needs to be wide enough to allow room for them to pass. After you read about which type of kettle bell you need, we have a great post about determining which weight you need to train with HERE.
I broke one of my wrists mountain biking years ago, and now have a plate and 8 screws holding the end of my ulna together. Both of these surgeries led me to experiment with competition style kettle bells, which contacted my arm below these sensitive areas.
After you read about which type of kettle bell you need, we have a great post about determining which weight you need to train with HERE. If you are a gym, I would strongly recommend a full set of both cast-iron and competition style kettle bells.
After you read about which type of kettle bell you need, we have a great post about determining which weight you need to train with HERE. We recommend you read more about receiving a quick, free, dynamic kettle bell workout every week you can click below.
Tim Peterson is the Chief Instructor and Director of Content and Curriculum for Titrant, a revolutionary fitness ranking system based on standardized strength and conditioning tests utilized currently in over 1,000 gyms worldwide in more than 25 countries. Tim has a MS and BA in Kinesiology, and has taught High School Weightlifting for over a decade.
He uses his experiences in and observations of the fitness industry as inspiration for his writing, which appears on the Titrant website, as well as guest posts for Dan John, Kettle bell Kings, and others. For more of Tim’s writing as well as more information about Titrant, a unique challenge that is both standardized yet personal due to tests based upon gender, age, and body weight, visit www.fitranx.com.
Kettle bell Kings creates new workout each week which you can receive in your email inbox. Kettle bells, which look like cannonballs with handles, have become a popular strength training alternative to traditional barbells, dumbbells, and resistance machines.
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.
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. You can always increase the weight once you’re comfortable with the correct form for each exercise.
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. Stand with your feet a little wider than shoulder-width apart and your toes pointed out slightly.
Using your leg muscles, with your upper body still, straighten up to your starting position. With both hands around the handle, hold the kettle bell close to your chest.
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.
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.
According to Harvard Health, kettle bell exercises can also help improve your posture and balance. You typically use your core muscles more with kettle bell exercises than with dumbbells or barbells.
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.
The key is to start slow and, if possible, with the help of a certified personal trainer. When you’re building up your home gym, it’s only natural to think about adding some kind of weights to the mix.
And, while you could opt for classic dumbbells, kettle bells offer a little more versatility for your workouts. With kettle bells, you can do your standard weight lifting, but you can also add swings, jerks, and a bunch of other HIIT moves to the mix.
The kettle bell ’s large, easy-to-grip handle and teardrop design make it perfect to use for just about everything. When you make a purchase on an item seen on this page, we may earn a commission, however all picks are independently chosen unless otherwise mentioned.
Not everyone feels comfortable gripping an iron kettle bell handle. You can also ramp up your weight as you build strength with this $34 set, which features five, 10, and 15-pounders.
A vinyl coating helps protect your floors and reduce noise. Many kettle bells are crafted out of cast iron, which isn’t exactly cheap.
Each weight is coated in vinyl and has a special flat, protective bottom to save your floors. Kettle Grip allows you to take your existing dumbbells and turn them into kettle bells.
Just clamp it around the dumbbell handle, close it, and start using your weight like a kettle bell. This $120 adjustable kettle bell has a massive range, with weight options from five to 40 pounds.
It’s all thanks to six drops cast iron plates that can easily be removed or added to change the weight of your kettle bell. Nuts are naturally high in unsaturated fat, which is easily oxidized by free radical molecules, causing it to turn rancid.
Thanks to the fatty yolk, eggs also boost the body's absorption of vitamin E, a fat-soluble nutrient that's needed for a healthy immune system, skin and eyes. According to a small study from Purdue University published in 2016, when three whole eggs were added to a salad (baby spinach, romaine lettuce, carrot, tomato), the amount of vitamin E absorbed from the vegetables was four- to seven-fold higher than when the salad was eaten without eggs.
The researchers also found that the addition of eggs enhanced the absorption of beta-carotene, lutein and lycopene, antioxidants that, like vitamin E, are best absorbed with fat. Both types of berries contain polyphenols, potent antioxidants thought to help guard against Alzheimer's disease and cancer.
It's thought that the additive and synergistic properties of antioxidants in fruits (and vegetables) are responsible for their protective effects. Besides delivering a decent amount of fiber and protein, quinoa is also a good source of iron.
Adding food that's high in vitamin C, like red bell pepper (95 mg per one-half cup), to a quinoa salad or pilaf can enhance non-heme iron absorption by four-fold. Other excellent sources include broccoli, cauliflower, sweet potato, cantaloupe, kiwifruit, mango, oranges and strawberries.
Green tea is packed with Egg (epigallocatechin gal late), a flavonoid antioxidant linked to protection from cancer and cardiovascular disease. According to Purdue University, you'll make more of these antioxidants available for your body to absorb if you add citrus, like lemon, to green tea.
Since kettle bells distribute weight unevenly, they challenge your core during exercise and work your muscles in new ways, which can give you the results you're after. Unlike bodybuilding, which builds the front of body’s “mirror muscles,” kettle bells create functional strength and a less bulky but still ripped, toned appearance.
Adrienne Harvey of the Girl Girl website writes that kettle bell work for women results in a body like that of a gymnast or martial artist. Your physique won’t cooperate if you undermine your hard kettle bell workout with junk food and an overly high caloric intake.
This includes learning ways to deal with cravings and hunger, and to boost your motivation to stay on track with healthy eating.