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Women are almost physically identical to men, with the exception of a few key areas – sex organs, muscle fibers, and hip structure. Because women, are, well, women, they have more estrogen and progesterone levels (way more) in relation to testosterone, than men. This means that a woman should use kettlebell exercises that allow them to take advantage of this difference to sculpt and shape her muscles using the hormones her body does have to build muscle – namely growth hormone.
And what’s more, she should perform the for a lot of reps, with very little rest time between sets.
Also, due to the estrogen-testosterone relationship, a woman has a greater predisposition to endurance-based activities than a man. This means, as mentioned above, that she should use her kettlebells for performing a lot of higher rep ballistic kettlebell exercises. In the grand scheme of nature, because a woman is designed to carry a baby and propagate the human species, her hips are wider than a man’s.
So this means that using her ballistic kettlebell exercises such as Swings, Cleans, and Snatches, she can strengthen the key muscle groups that are often neglected and lead to these injuries – namely the gluts (butt) and hamstrings. Answer #2: No, kettlebell workouts for women can be just the same as kettlebell workouts for men. A woman needs to add low rep strength training into her kettlebell workouts, just like a man, not necessarily to build muscle like a man, but to counteract her predisposition for endurance.
So the big question still remains – should men and women do the same kettlebell workouts? Such a kettlebell workout would have the proper amount of ballistic and grind kettlebell exercises and allow men and women to work both on their strengths and weaknesses, allowing both of them to become leaner, stronger versions of their former selves.
Master RKC Kettlebell Instructor My name is I'm Geoff Neupert and I've been helping people transform their bodies and lives for the last 17 years. Kettlebell fans love the heavy, round-shaped weights for a reason — kettlebell exercises combine cardio and strength training for a time-saving calorie burn. If you've never done a kettlebell workout before, know that starting out is a little bit more involved than just lifting weights. Deadlifts are extremely effective for correcting your posture, and the fact that they give your butt a nice lift doesn't hurt either. Hold a kettlebell (between four and a half and 10 kilos) in your right hand, and lift your left foot slightly off the ground. Keeping your back neutral, lean your entire torso forward while raising your left leg, which should stay in line with your body. Yes, your arms will be tired after you've done this move, but they'll also be well-defined and strong.
Begin lying on your back with your right arm pointing toward the ceiling and your right knee bent. Shoot your left leg backward, putting weight on your left knee, which you should place directly under your left hip. This move is a great exercise for toning the glutes, and while you can use a dumbbell to execute the move, using a kettlebell will work more muscles and help challenge your balance.
Stand with feet wide, toes pointing forward, and hold a heavy kettlebell in front of you with palms facing toward you. Rotate your left toes outward and raise your right arm above your head, keeping your eyes trained on the weight. Keeping your left arm bent and your right arm pointing to the ceiling, come to standing position. Shift your pelvis back to centre once again to distribute your weight evenly between both feet. This classic kettlebell move will tone your back and shoulders while working your core — all while getting your heart rate up as well! As you inhale, press into your feet and explode up, straightening your legs and swinging the kettlebell in front so your hands are in line with your shoulders. Exhale, and with control, come back to the starting position, allowing the kettlebell to swing back between your legs. Imagine for a moment that you suddenly knew exactly what to do to lose that stubborn body fat.
Now imagine combining the two – a scientifically based kettlebell training program that allows you strip the unwanted fat from your body in less than 3 hours per week. Most are either the same workout repeated for 6 weeks or they're a haphazard conglomeration of workouts thrown together with no thought of how you are going to consistently measure and track your results. See - that's the KEY - being able to MEASURE your results from one workout to the next.
It keeps you motivated when you can see the results on paper and also lets you know deep down inside that your efforts aren't being wasted.


That's because many of these workouts are the same workout, repeated over and over and over and over again, with little if any variation. To keep that from happening, there must be some form of variety - not too much, but just enough.
The truth is a successful kettlebell fat loss program must be deliberately and thoughtfully planned and it must respect the Elements of Progression. So these elements of progression must be unique to the user – to you, because none of us have exactly the same fitness levels. In order to accomplish this, we need to look in two seemingly contradictory places for our solution. If you look at the pound-for-pound strongest athletes in the world, they are arguably middleweight Powerlifters.
Because when you lift heavy (for you), your body requires more energy than when you lift lighter weights.
So in essence, when you access those Type 2b muscle fibers through heavy lifting, you are doing more work. When we look again into the School of Hard Knocks, we see that there are two other groups of athletes who we can take fat loss pointers from – Olympic Weightlifters and Sprinters. The kettlebell ballistic exercises – yes, the Swing, but also the Clean, the Snatch, the Push Press, and the Jerk all demand a high energy output. What if you could include your corrective exercise to eliminate your weak links into your fat loss program?
Imagine a program that took care of all your needs – helped you rehab that bum shoulder and took care of that sore back. When you have injuries and movement compensations, your body doesn't work the way it was designed, so it literally works against itself the more you load it with your kettlebell. When it is working correctly, then you have greater ranges of motion and more coordination – both of which result in higher force production, which in turn results in more work performed, which of course results in more calories burned. Because, what many people fail to realize (or don't know) is that in the presence of fatigue, you momentarily become weaker. You cannot produce as much force as you should to burn enough calories because fatigue gets in the way. In order to do so, we must do as much work as possible during our workouts by lifting as heavy and explosively as possible while managing fatigue. The following study, Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management, by Schuenke MD, Mikat RP, McBride JM. There – scientific proof that feeling hot and sweaty after your post-workout shower is good for you. Are you ready to start slashing off that unwanted body fat using your kettlebells in a planned, proven system?
Rather than tell you, I thought you would want to read what other people have accomplished using Kettlebell Burn.
I must say that Franz and I rarely recommend others people's programs as we feel so confident in our own Revolution Kettlebell Fat Loss Program. I will integrate this program into my training on a regular basis just for the strength gains and conditioning it has provided me.
I just have to let you know that I bought KB Burn because I need and want to lose weight, I am currently in week 3 of phase 1 and I absolutely love it. This program is for serious-minded people only who are willing to work hard for only 2 and-a-half hours a week and who want to enjoy life outside of the gym.
But if you are serious and want to have more time and energy to do the things you love and burn off your unwanted fat in the process, then your results are GUARANTEED. Imagine how good you'll feel when your one, two, or even three pounds lighter by this time next week. Many popular kettlebell fat loss programs are a series of workouts, with very little purposeful progression. And because she has a greater number of endurance fibers than a man, she can do them for a lot of reps. But, those are the exact same reasons they should not be structured differently than a man’s. I am a Master RKC Kettlebell Instructor and I want to show you how to transform your life with kettlebells! The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 400 calories in 20 minutes when doing kettlebell exercises. Because many kettlebell exercises involve a lot of swinging moves, you need to make sure that you are handling it correctly to not injure yourself. Your arms should be in a straight line with left hand on the floor and right hand toward the ceiling. Keep a full grip on the kettlebell to stay in control, since this move is all about the explosive swing you do as you come up from your squat. When learning these exercises, it's important to start with a light weight first, such as a two or five kilo kettlebell.


This high-energy 30-minute circuit workout combines moves that use kettlebells and weights for a calorie-burning bonanza, which keeps your heart rate up and challenges your core. Watch our video with Reebok CrossFit trainer Yumi Lee (who whipped Jessica Alba into shape). And there must be some way to increase the difficulty of your workouts over time without just making random changes - something that let's you measure the change in your body. GAS stands for General Adaptation Syndrome, which explains the three stages of adaptation our bodies undergo when exposed to stress – alarm, resistance, exhaustion. For example, what if the program says you're supposed to do 2 Hand Swings for a minute for a minute straight, but you can't? We've got a bum shoulder, bad back, or trick knee, and we know we should take care of it, but that would get in the way of our fat loss efforts.
You now know the #1 problem with kettlebell fat loss workouts and the FIVE strategies to fix them. I started the program at 10% body fat and now I am at 7.5% body fat with 3 weeks left in the program. I have already started to notice a change in the mirror, my abs are more defined and my chest and shoulders are looking more chiseled.
Lose body fat, gain lean muscle, and change the shape of your body at your own pace – without having to put too much thought into it. Inside is 16 weeks of fat-burning workouts that allow you to measure success each and every workout. It is intended for intermediate kettlebell users – those who are familiar with the basic kettlebell drills.
It will elevate your metabolism, allowing you to burn more fat than you could on traditional diets that leave you hungry and dissatisfied. Unless of course you start pigging out and return to your former unhealthy eating patterns. So, no matter how hard she works, unless she’s using anabolic steroids (based on testosterone), she will never look like a man.
This means that it is easier for her to injure herself in some of the same activities that men engage in, like running based activities.
More research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper body muscles. Start with a lighter weight, and try these three exercises to determine if it's the right size. You can increase the amount of repetitions as you become stronger, but first focus on your form and only increase the weight after you can do 20 reps of these moves correctly with a lighter weight. She teaches us how to do the Around the World, Uppercut, Heartbeat, and Single-Arm Single-Leg Thruster; the entire workout torches los of calories. And science has also shown us that lactic acid interferes with muscle contraction, specifically of the Type 2b muscle fibers. This method allows you to still experience fatigue, but still produce a repeatedly high force output.
Not only did I drop body fat and get back to my high school waistline of 32 inches, I put on some muscle and my conditioning is through the roof!
Each week you'll receive a motivational email - checking in with you, keeping you on track, and guiding you around pitfalls that will sabotage your progress. There is very little continuity between workouts, making it hard for adaptation – or fat loss to occur. Interestingly enough, most people gain lean body mass on this program so their metabolic rates increase, allowing them to eat more food than they were able to before starting the program. But if for some strange reason you are not satisfied with your results, I'll give you a prompt, courteous refund. After you order, you will get INSTANT ACCESS to download the all the modules onto your computer. Read on for tips on choosing the right kettlebell and a few calorie-torching exercises to try. The GAS Principle tells us that because of the Overload and Overcompensation Principles, we need the proper rest when training for fat loss. Every celebrity trainer seem to be using it and they’re coming out with training dvds for this thing left and right. I really like that approach, as it shows real confidence on behalf of the makers in the effectiveness of their product.
They push you really hard and they give you a pretty good food plan which is essential for achieving the ripped look you see on the front cover.
These workouts are brutal, and that is really the only way to get the results they advertise in the kind of time scales they talk about.



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