The Best Exercise You’ve Never Done…and Why You Should Be Doing
So many of us are familiar with the standard exercises that you can do at home or the gym. Here I am talking about push-ups, sit ups, squats and the bench press to build muscle…or the standard cardio exercises you see everyone doing at the gym…the treadmill, elliptical or stair master.
And we do these exercises day in and day out…yet so often we eventually hit a plateau where we no longer see the results we wish for the efforts we are putting in.
To break through the plateau, I am going to recommend that you shake things up, and whether you workout at home or at the gym, here is one way to break through the plateau…kettlebell training.
Never heard of it? I’m not surprised.
So let me answer your first question…What is a kettlebell?
A kettlebell looks like a cannonball with a handle, and is designed so you can perform exercises that combine strength training, cardiovascular endurance and flexibility all at the same time. And it is that combination of receiving all of these benefits at once that sets kettlebell training apart from other forms of exercise.
More and more, studies are uncovering the fact that in order to get the best cardio workout possible that workout must involve weights. This was confirmed when Men’s Health magazine named the kettlebell swing as the single most effective exercise at burning calories.
That’s right. Not running…not the stair master…kettlebell swings. And that means it is the most effective exercise you can do to PERMANENTLY lose weight.
Why do I emphasize PERMANENTLY? Because in order to lose weight long-term, you need to increase your metabolism so that you burn more calories BETWEEN your workouts, when you are at your cubicle, watching TV, even when you are sleeping! And the only way to do that naturally is to add muscle to your frame.
Now, just a side note for all of the ladies reading this. I am not talking about becoming an Olympic power lifter here. I am talking about adding a few pounds of muscle so you can burn fat more effectively and keep the fat off. The exercises I mention can be done with light kettlebells and you will get the same benefit.
So with that in mind, I am going to give you some ideas how to do these kettlebell workouts whether at the gym or at home.
[Note: Many starter gyms will not have kettlebells available. You will need to a larger gym or do what I did…buy my own set so I can train with the kettlebells at home.]
Being that I mentioned it, I am going to focus on the Kettlebell swing. It is a complete, total-body workout, will build explosive power and also get your heart pumping.
You start with the weight between your legs. Be careful to keep your back as straight as possible as this will prevent injury.
Now grab the kettlebell [in this case with both hands] and bring it back to the ‘prime’ position, where it is slightly behind you.
Now, the key is to explode forward with your hips, come up from the squat bringing the weight up to the point where your arms are parallel to the ground.
The important thing to remember when starting out is to start slow as this may be a new type of movement for you. You also should use a lighter weight to start things out and slowly increase the resistance.
Now that we have discussed the basic motion and safety issues, how should you integrate kettlebell swings into your overall fitness routine? In my opinion, kettlebell swings are a terrific way for you to perform High Intensity Interval Training, where you work to a maximum level for a finite period of time and then cool down before the next interval.
So here is what you can do when starting out. Use a lighter kettlebell and do a set of maximum reps for 30-60 seconds. Then take a 30-60 seconds and then repeat. Do this for 10 minutes and you are done. Then you can focus on adding time to overall time you are working [going to 20-30 minutes] as well as increasing each work interval you perform.
And how do kettlebell swings stack up to other types of cardio for fat burning? Men’s Health reported you can burn 20 calories a minute by doing kettlebell exercises. How quick would you have to run on the treadmill to do that? And what’s more, because you are also building muscle in your upper body, your core and your legs as you perform these exercises, you are making that weight loss PERMANENT. And isn’t that what we are all after?
About The Author:
Tony Rovere regained his health, strength and vitality by losing 60 pounds and managing to keep it off for over 4 years.
This is why he created Health-and-weight-loss-tips.com, where he shares his passion for health and fitness with others so that they can accomplish the same goals that he has achieved.
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