10 Reasons Why Women Should Start Kettlebell Training

hello,

Have you started using Kettlebell Training yet? If not why not? kettlebells are a great solution for the busy woman looking for a quick butt firming, thigh slimming total body fat burning workout.

with one piece of equipment and 20 minutes at home you are well on your way to getting the fat loss, cardio conditioning and strength building (without the fear of developing too much muscle) body you want.

read this article then head on over to Kettlebell Workouts where I have some video demo's of how to do kettlebell exercises (it's a work in progress so I am adding new videos all the time)

10 Reasons Why Women Should Start Kettlebell Training

Kettlebell training has fast become the top choice of fitness training with many top strength and conditioning coaches, personal trainers and elite athletes around the world. For the benefits and fast results that you can get from the traditional Russian fitness training tool, it is no surprise that many top female celebrities such as Jennifer Lopez, Penelope Cruz, Kim Cattrall, Kim Basinger, and Angelina Jolin have also turned to kettlebell training. The following is the Top 10 Reasons why women should train with kettlebell.

1. Increase metabolism
Metabolism is the key to long-term weight management success and therefore it is very important in regards to achieving the lean, toned and athletic body. As kettlebell training is a form of weight training and utilizes mainly full-body movements, it helps to raise the metabolism of the body by increasing the lean muscle mass.

2. Improved tone in the Body
Because this training increase lean tissue mass, it would naturally improved the tone in the body that would help any women fit better into their clothes.

3. Postexercise Fat Burning Effects
Kettlebell training induced postexercise fat-burning effect in the body due to its compound movements and high-intensity nature. Unlike most aerobics exercise, the postexercise fat-burning effects allows the body to use more fat as energy at rest and during low-intensity physical activities. As such, more fat will be burned.

4. Shape the Butt
It is great for shaping up the butt because many of the exercises such as snatch, swing and clean are initiated from the hip movement. As a result, the glutes muscle which is the butt is engaged very often giving the behind a great workout.

5. Cardio Fitness
With high reps of kettlebell ballistic movement based exercises, it requires high level of effort and is great for improving cardio fitness.

6. Prevent Osteoporosis
Unfortunately, women are much more prone to osteoporosis than men. It is a loss of bone mass caused by reduction of estrogen after menopause. Fortunately, kettlebell training which is a form of resistance training that can prevent this situation.

7. Prevent Sarcopenia
Sarcopenia occurs when muscular strength declines with increasing age. It is caused by the loss of muscle tissue. Again, women are very much affected by this situation because they have less muscle fiber than men to begin with. However, strength training from kettlebell can prevent loss of strength and muscle mass. As a result, it prevents sarcopenia.

8. No Muscle Bulk
Kettlebell training do not build muscle bulk because the typical training program is made up of mostly ballistic movements. Unlike grinding moves, it does not isolate any muscles group that is essential in building muscle bulk. The truth is, women do not possess the level of muscle-building hormones like the men have to gain muscle bulk with any form of weight lifting.

9. Prevent Injuries
This form of exercise focuses on movements and it differs very much from the traditional bodybuilding type training that focuses on loading strains on target muscle group. Because movement efficiency is enhanced due to kettlebell training, injuries are greatly reduced by fixing the compensation and imbalances in the body.

10. Time-saving
Most important of all, you do not need to spend hours that you would with typical aerobics program to see the results. Kettlebell training is high-intensity strength and cardio workout that forces the body to burn fat fast.

In conclusion, kettlebell training is a great training tool for women not only in terms of improving physical appearance but also improving overall health and all-round fitness. Especially for women who hit a plateau with training progress, kettlebell training can be a solution to break out of it.

TC is a Perth kettlebell instructor who provides personal training and boot camp services in the Suburb of Nedlands, Subiaco, and Claremont. To learn to more about the proper techniques of kettlebell lifting and get a week of FREE kettlebell training, please visit http://www.kettlebellbootcamp.com.au

Do you see any reason why you Shouldn't be training with kettlebells? No i didn't think so.

Short total body workouts you can do at home. No more of the incredibly inefficient marathon treadmill workouts, no commuting to the gym and no more gym fees.

Don't forget head on over to Kettlebell Workouts for some video instruction.

A Kettlebell Workout For A Firm Butt And Slender Thighs

Good Morning,
I have a guest article for you today by Andrea Du Cane (better known as the Kettlebell Goddess). The workout she has for you concentrates on the lower body specfically the hips, butt and thighs.

If you have never used kettlebells before you should really give them a try. kettlebell training not only is a great workout for adding lean muscle and strength but is a tremendous cardio and fat loss workout.

If you don't own a kettlebell you can do this workout with a dumbbell. But if you can get yourself a kettlebell trust me it's worth it. Okay enough from me Andrea will take it from here enjoy.

The New Year is here and let's put the cookies and mince pies down and get back to work. I hope you are truly motivated to get your training back on track. One way to do that is have a GOAL, or pick an area where you'd like to see an increase in strength, endurance or flexibility. Or maybe it's just to lose those 10 pounds you gained over the holidays. Well… I'm here to help you set your goals and achieve them.

I'm going to start by making some assumptions. Whether or not you relate to them, if you follow my tips you'll get RESULTS. We're going to focus on the lower core, the hips and legs. No I'm not talking "Thigh Master", but REAL HARDCORE TRAINING that will get you the results you're looking for.

You may have heard that the swing is the FOUNDATION of Hardstyle Kettlebells. It is, and for good reason. Working the hips, butt, and legs dynamically with explosive power burns the fat and gives you an unparalleled cardio workout. Swings, simple and brutal should be your basic program. The swing workouts can be done on alternating days to really hit it hard or after your strength training. There is so much information out there on working your swings, take your pick but DO them.

KEEP IT SIMPLE, sets, ladders, time, whatever works, but make sure you get them done EACH week.

Now on to the other good stuff, lower body strength training. I'm going to focus on a superset of lower body drills. Here is a quick and simple lower body killer that doesn't take very long. Move from one exercise to the next with as little rest as possible.

Goblet or Front Squat 8-10 reps

One- Legged Dead Lift (Right-side only) 8-10 reps

Goblet or Front Squat 8-10 reps

One- Legged DL (Left-side only) 8-10 reps

Rest and repeat for a total of 2-3 super sets.

Finish with 10 Good Mornings (done very slow and tight)

This is just one example of a simple complex set of layering 2 drills to really target certain muscle groups. Moving from single leg to both legs gives the body a sense of a rest without really resting. You can use 1 kettlebell or 2 for either drill. If you're starting to fatigue, you can drop a rep from each set as you go.

Of course if you have the Goddess DVD, follow the Goddess workout Callipygos for a great leg and butt workout!

Here is a link to read more about Andrea's Kettlebell Goddess Program.

Your Fat Burning Workouts Using Variety For Success

Someone asked me the other day which workouts should she choose to do. She was a little confused because in my articles I talk about weight training, kettlebells, interval training and bodyweight exercises. So I could see how she was a little confused.

My answer to her and all of you is use them all. You know the whole variety is the spice of life thing. When it comes to fat loss, gaining lean muscle and improving your fitness and health variety is your best path. Now I mentioned 4 different ways to exercise above do you know the combination and workouts you could put together?

Using variety will keep you motivated and focused on getting to your fitness and fat burning goals. I don't know about you but I tend to get bored easily and let's face it exercise isn't always the most exciting thing in your life. If you keep challenging yourself with new and different workouts you will start to look forward to them. Especially once you start seeing the rewards in the mirror.

The one small problem with using exercise variety like I do is you have to really plan ahead. Back in the old day's of doing the basic bodybuilding splits you went to your garage or gym or wherever you worked out and were going to do the same workout over and over.

I tend to go by feel sometimes just for whatever reason I might feel like doing a particular exercise or exercises so I do it. I don't want it to sound like I just jump into a workout not knowing what I'll do that day. I do have it planned ahead of time but I will deviate from the plan also.

What I want to give you here is how to incorporate a variety of fat burning and muscle building exercise programs to use. You do need to plan this ahead on at least a weekly basis.

Commit to Weight training Monday and Thursday use total body exercises. As an example:

#1. Deadlifts

#2. Pushups

#3. Clean and Press

Again these exercises aren't written in stone maybe for whatever reason I don't have the feel to do pushups I'll do Incline dumbbell presses instead.

Use heavy weights, keep your reps in the 4-8 range, 4-5 sets each (best for lean muscle gains and losing fat). Yes it is only 3 exercises but with these 3 exercises you have also worked virtually every muscle group, Workout with intensity, haphazard workouts give haphazard results. You workout for a purpose, burn fat, gain lean muscle and improved fitness and health.

Tuesday and Friday do some Kettlebell exercises - Use timed sets

Set a timer for lets say 5 minutes (this will depend on your fitness level adjust time up or down)

#1. Kettlebell Swings - do as many reps as you can in your time frame

#2. Kettlebell Snatch - same as above

With timed sets every workout try to do more reps than the workout before. You don't need to do 10 more reps if you can't even 1 more than your last workout is progression.

Wednesday and Saturday could be Interval Training.

Do some bodyweight circuits, Jump Rope, go outside and do some sprint intervals.

This is just an example of how you could set up your exercise week. No you don't have to workout 6 days a week this is just an example. You should set up your workout to your conditioning level. Keep your workouts short 45 minutes(for weight training) 20 minutes and under(for kettlebells and Intervals).

Like I said sometimes I feel like doing something in particular so I do it.

I guess in a round about way what I'm saying is if you say to yourself I am weight training today but I really feel like doing Intervals than do Intervals that day. You are motivated to do intervals not weight train that day. Chances are if you say I have to (instead of I want to) weight train you probably won't even make it through your workout.

Use this article as your guide. As I mentioned change out exercises for variety. Keep the workouts short (not only saves time but also helps keep you motivated). At my new web site Fat Burning Diets And Workouts we talk about all kinds of different exercises and workouts you can do. We also talk about nutrition and healthy eating, motivation and goal setting. Stop by and check it out.

Check out my new web site Fat Burning Diets And Workouts for more workout and diet articles. Thanks Joe

Kettlebell Training For The Busy Woman (And Man)

Kettlebells will improve your quality of life. They will increase your energy level, reshape your body, increase your strength, relieve stress, increase your metabolism and take up less time.

Women often complain about how a slow metabolism contributes to their inability to lose weight. Increasing your metabolism is easy. High rep ballistic exercises and circuit training with kettlebells really boost your metabolism. You can include ballistic exercises in every workout. Swings, snatches, and cleans can be performed in numbers from one to hundreds.

That is what working out with kettlebells is all about and results come quickly. In as little as a week you can decrease body fat and see more muscle tone and definition. Kettlebells deliver on the promises. When you get the proper form down for the exercises your strength and flexibility will increase rapidly.

Kettlebell exercise workouts were made for busy women (Guys this is for you to).

Fast Efficient and Result Producing Workouts. And they can be done at home with minimal equipment.

Q: Is kettlebell training the ultimate way to train?

A: No one system is the ultimate way to train. Do not kid yourself as training is not a black and white world. Is kettlebell training effective for fat loss, strength training, and building muscle? Yes and it is a super fun way to train. In order to keep training interesting, you have to keep it fun and kettlebells are a great fit. You can benefit from kettlebell focused programs or you can incorporate kettlebell training into your current regimen. There is something for everyone.

Q: Is kettlebell training effective for fat loss?

A: Yes however pushing yourself away from the table more often and cutting krispy creme out of your diet is even more effective. Fat loss is 70% diet and 30% training. Unless you are a professional athlete where training is your job. Do not kid yourself into thinking that you train like a professional athlete unless you are one. Kettlebell training can be a very effective way to ramp up your metabolism. However, anyone that tells you that you can lose fat with kettlebell training and a crappy diet is doing you a disservice.

Kettlebell Training works plain and simple Lean Muscle Gains, Lose Body Fat Increase Your Energy and be more fit and healthier than you thought you would ever be.