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.

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

Total Body Workouts; Get a Firm Butt, Slender Tighs And Tight Abs

Total Body Workouts Get A Firm Butt, Slender Thighs And Tight Abs


Total body workouts forget any thoughts or information you read about spot reducing. Spot reducing doesn't work end of story. The only way to get a firm butt, slender thighs, tight abs and get rid of that saggy arm fat is by training your whole body each workout.

Weight training, kettlebell training, interval training, bodyweight exercises and eating healthy are your keys. In this article I am going to concentrate on the training and workouts for total body conditioning. In other articles we will look at healthy eating for lean muscle gain, fat loss and increasing your energy.

By using total body workouts you will not only get faster and much better results (inlean muscle gains and fat loss) but your workouts will be much shorter. At home or at the gym wherever you workout your workouts should take you at most 40 minutes.

If you are spending more than 40 minutes you are probably not working out at the proper intensity level. Your weight training workouts will probably be the longest in terms of time. But this can also be shortened by cutting down your rest time in-between sets.

I am a big believer in variety in workouts. By variety I mean using all the training systems I mentioned above.

Let me give you a rundown on the 4 training sytems for total body workouts.


There’s different ways to build strength, add lean muscle and lose fat:

Today a begginner bodyweight only total body workouts.

• Bodyweight Exercises. Master your own bodyweight first. Pushups, pullups, situps,
squats, etc are the best place to start. Bodyweight workouts are what I would advise to anyone who is just starting an exercise program.

Here is a begginning Bodyweight program for total body workouts:
1) Prisoner Squats
2) Push-ups
3) Burpees

Stay with this 3-4 days a week for 1-2 weeks. I want you to just get your body and conditioning level ready to take on more diffucult workouts. Work up to 3-4 sets for 8-10 reps. As a beginner if you think 2 weeks isn't enough stay on it longer you will know when its time to move on.

Coming in future articles I'll be covering the following and more.


* Weight Training. Using free weights, barbell training specifically. You can build a
massive amount of strength,lean muscle and achieve great fat loss results with just a simple set of weights.

When doing Weight training Compound exercises like Squats, Deadlifts, Presses, etc build the most strength, lean muscle and is still the best method for fat loss.
most strength the fastest.

* Kettlebell Training You can train at home, or go outside and get some fresh air. Kettlebell training is a form of training that will not only improve the appearance of your physique, it will give you strength and mental toughness that you did not know was even possible.

* Interval Training What most people don’t know is that intervals are the best cardio method for fat loss. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. Intervals continue to burn calories and fat after the training session, and that’s something you won’t get from slower, longer sessions of cardio.


Total Body Workouts get A Firm Butt, Slender Thighs And Tight Abs Oh and I almost forgot get rid of that saggy arm fat!