Want to burn as many calories per minute as running a 6-minute mile would… without actually running?
Are you tired of feeling weak and ashamed of the extra pounds you’ve put on, wanting desperately to lose weight and finally feel confident in your bare skin?
Are you looking for a way to melt fat fast, one that won’t require hours upon hours of training or end up being tough on your joints?
Have you tried weight training as a way to lose weight in the past, yet felt completely lost in the jungle of strange-looking equipment and didn’t know what to do with your body?
If you answered ‘yes’ to any of the above questions, then the kettlebell may just become your new best friend.
For rapid weight loss, kettlebell workouts are one of the most effective ways to get that toned, sexy body you’ve always wanted.
According to Livestrong, several studies have been conducted revealing how subjects burned an average of 20 calories per minute during kettlebell workouts. That’s the same number of calories burned per minute as running a 6-minute mile!
Knowing that—along with the fact that kettlebell exercises can be done by anyone of any fitness level—who wouldn’t rush straight to Amazon, order a kettlebell or two, and get started right away?
Don’t jump in just yet, though! You’ll need proper guidance to help you through the process to avoid injuries and set you on the right track towards success.
In Kettlebells for Women, you will discover:
Why training with nothing but kettlebells is the secret you’ve been searching for to experience permanent fat loss without spending countless hours in the gym
Exactly how to begin your kettlebell weight loss journey, even if you’ve never touched a kettlebell or tried strength training before
9 fully mapped-out kettlebell workout routines for toning your entire body, ranging from beginner to advanced level
Step-by-step guidance on how to perform each exercise, allowing you to perfect your form and accelerate fat-burn for quick results
The surprising benefits that using kettlebell exercises offers for weight loss, allowing your dream of finally achieving that lean, trimmed body you’ve always wanted to become reality
A compilation of the best warm-up and cool-down exercises to complement your kettlebell training, reducing the risk of injuries and boosting your performance
Bonus: How to design your own foolproof kettlebell routine according to your fitness goals and athletic abilities
And much more.
It doesn’t matter if you live in an apartment, a house, or a dorm room—kettlebell workouts are something you can do anywhere, even if you don’t have much space to work with.
With very little equipment, it’ll be the easiest and most effective at-home gym set-up you can get at minimal expense.
If you’re a busy-bee like many of us are these days, you can still conveniently squeeze in a workout that packs a punch in just 30 minutes or less.
No matter how full your schedule is, anyone can set aside half an hour if it means the difference between having a muffin top or looking toned and sexy.
Say goodbye to intimidating gym sessions, and say hello to your stubborn fat’s worst nightmare.
Author(s): Hall, Zoe
Edition: Kindle
Publisher: Independently published
Year: 2020
Language: English
Commentary: The Ultimate Kettlebell Workout to Lose Weight Using Simple Techniques
Pages: 147
Tags: The Ultimate Kettlebell Workout to Lose Weight Using Simple Techniques
INTRODUCTION
ABOUT THE AUTHOR
CHAPTER 1: KETTLEBELLS – AN OVERVIEW
What is a Kettlebell?
Ballistic Training
Benefits of Ballistic Training With Kettlebells
Are Kettlebells for You?
The (Very Few) Downsides
Kettlebells vs Dumbbells: Battle Royale
CHAPTER 2: BEFORE YOU START
Proceed With Caution
Health Conditions and Kettlebells
Age and Kettlebells
Pregnancy and Kettlebells
Know Your Nutrition
Nutrition and Weight Loss
Crash Diets
“Diets” as a Lifestyle
Healthy and Balanced
Portion Control
Calories Count
Sustainability
Dietitian
Scale Back the Obsession
Once Weekly Check-Ins
CHAPTER 3: SETTING YOURSELF UP FOR SUCCESS
Types of Kettlebells
Cast-Iron vs Competition Kettlebells
Competition Kettlebells
Cast Iron Kettlebells
Differences in Construction
Casting
Coatings
Handling Differences
Construction Materials
Finishing at the Bottom
Adjustable Kettlebells
Novelty Kettlebells
Choosing Your Kettlebell
What to Look For
Seven Kettlebells To Avoid
Short or Narrow Handles
Thick Handle Diameter
Sharp Handles
Bases and Feet
Complete Spheres
Too Small or Too Big Windows
Plastic or Vinyl Handle Coatings
Choosing the Right Weight
General Guidelines on Starting Weight
Beginner Users
More Experienced Users
Additional Equipment
Chalk
Wrist Guards
Shoes
Floor Mats
Coaching
Form First
Seeing Results
Diet
Genetics
Medical Conditions and Health
Hormones
Medication
Stress and Sleep
Psychology
Fat to Lose
Frequency and Intensity of Workouts
Poor Form
Exercise and Weight Loss
Skill and Conditioning
How Fast Is Too Fast?
How Often and How Long Should You Train?
How Long?
How Often?
Supplement Other Exercise
When Will You See Results?
CHAPTER 4: WARMING UP
Body Temperature
Blood Flow and Oxygen
Flexibility and Joints
Muscle Tension
Range of Motion and Performance
Risk of Injury
The Warm-Up
Joint Mobility Warm-Up Exercises
Neck
Shoulders
Upper Back
Elbows
Wrists
Hips
Knees
Ankles
Muscle Warm-Up Exercises
Weighted Kettlebell Warm Up Exercises
Warm-Up Routine
Important Note:
CHAPTER 5: KETTLEBELL WORKOUTS FOR BEGINNERS
The Racked Position
Poor Rack Form
Flopping
Beginner Upper Body Kettlebell Workout
Pull Up
Press
Clean
Regular Row
Pull Over
Beginner Core Workout
Windmill
Lunge with Rotation
Sit Up
Farmer’s Carry
Figure-Eight
Beginner Lower Body Workout
Two-Handed Kettlebell Swing
Two-Handed Deadlift
Goblet Squat
Two-Handed Lunge
Side Lunge
Bob and Weave
CHAPTER 6: INTERMEDIATE KETTLEBELL WORKOUTS
Intermediate Upper Body Kettlebell Workout
Shoulder Salutation
Clean and Press
Overhead Squat
Burpee Pull Up
Single-Handed Deadlift
Intermediate Core Kettlebell Workout
Sit Up and Press
Renegade Row
Russian Twist
Mountain Climbers
Lateral Bend
Intermediate Lower Body Kettlebell Workout
Single-Handed Kettlebell Swing
Racked Squat and Press
Racked Lunge and Press
Sumo Squat with Front and Back Jump
Overhead Double Lunge
CHAPTER 7: ADVANCED KETTLEBELL WORKOUTS
Advanced Upper Body Kettlebell Workout
Bottoms Up Clean and Press
High Pull
Snatch
Two-Kettlebell Military Press
Push up with Row
Advanced Core Kettlebell Workout
Turkish Get Up
Deck Squat Press
Walking Renegade Row
Single-Legged Clean
Side Plank Fly
Advanced Lower Body Kettlebell Workout
Alternating Kettlebell Swing
Clean, Squat, Press
Pistol Squat
Tactical Lunge
Lunge Row
CHAPTER 8: PERSONALIZE IT!
Make It Your Own
Choose a Focus
Exercise Selection
Strength vs Cardio
Repetitions vs Intervals
Exercise Order
The Repetition Plan
The Interval Plan
How Many Exercises
Choosing a Weight
When to Increase Weight or Reps/Sets
Reps and Sets
Weight
CHAPTER 9: COOLING DOWN
Prevent Blood Pooling
Delayed Onset Muscle Soreness (DOMS)
Relieving Stress
Prevent Injuries
Better Recovery
The Cool Down
Jogging and Walking
Stretching
How Long Should You Cool Down?
Cool Down Routine
CONCLUSION
REFERENCES
