Monday, June 26, 2017

One Arm Kettlebell Swings for Fat Loss

One of THE very best exercises you can do for fat loss is the Kettlebell Swing.

It's a very simple movement that involves much of the muscle mass of the entire body in it, which is what makes so incredibly effective.

It's going to develop not only your cardio capacity but also help with strength and muscle-mass retention as well. You can use with light weights for high reps, all the way up to heavy weight for lower reps. It's really an incredibly versatile exercise.

In fact, adding a few sets of these at the end of every single workout you do can really crank up your metabolism, all while keeping you off the hamster wheel/treadmill)

For this, you'll obviously need a kettlebell (though a dumbbell will work in a pinch, if you don't have a kettlebell to use).

The idea with this one is to use the big muscles of your hips and back to swing the weight up, NOT your arms and shoulders. The arm is just there to connect the weight to the body. The drive should come from the hip area.

And that drive should be in the form of a forward "snap" of the hips. The analogy I like to use is trying to ring a doorbell with your hip bone. You start with your hips back them thrust your hips forward, swinging the weight using the momentum generated at the hips.

If you really want to crank up your metabolism, just keep going back and forth on arms for a set time period, e.g. 2 minutes on, 30 seconds rest, repeat, using this as interval training instead of the treadmill or stair machine.

Done with a moderate weight, it's not going to fatigue any one single'll just work everything and really develop your cardio capacity while burning a tremendous amount of calories.

If you're interested in serious fat-loss, check out my 36-day rapid fat loss program, Metabolic Surge:


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Nick Nilsson
The Mad Scientist of Muscle

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A Simple But Effective Program To Lose Belly Fat After 40, 50 ,60
Frequently, people's plans to lose weight fall by the wayside because they simply don't know how to go about it. You will have the best results if you apply tips like the ones in this article, which can help make your workouts more fun and enjoyable.

Music can help to keep you motivated. Music has a way of getting people into a groove. Once your body begins to move, it will continue to move, and you will continue to dance without realizing how long you have been at it! Working out through dance gives you the opportunity to gain additional exercise time that does not feel like drudgery.

Getting fit is twice as easy if you have a friend along. Engaging in lively conversation with a companion distracts you from the physical activity in which you are participating, making the workout seem shorter. Both of you will see how fast the weight can come off when exercising together.

A popular way to exercise is to use a workout video game. This is another thing you can do that will distract you from the tired feeling you may have during your exercise. When you concentrate on the game, your body will be the last thing on your mind. It will not be a problem to keep going, since you will not feel fatigued.

Get clothes that make you feel good while you exercise. There is a large variety of workout clothing out there. It is surprising how many styles are available. If you choose workout clothes that look cute on you, you may be motivated to go to the gym just to wear them.

If your workout regimen does not incorporate variety, you are likely to lose interest quickly. It is important to include variety in your workout routine, otherwise you will feel bored. Change your exercise routines monthly or even weekly; this prevents boredom from setting in and always leaves the door open for exciting new possibilities and interests. If you are kept captivated by your routines, you will stay motivated longer. If you lose interest in exercise, then you will probably end up quitting. If you do quit, however, you aren't as motivated to start again.

When you achieve a fitness goal, give yourself a reward. Even simple rewards can work wonders. Get yourself something you have been wanting: a book, a CD, or a very special dark chocolate bar. Reward yourself by getting something that you have put off purchasing. Working for something you really want will give you more motivation.

Make your workout less like a chore and more like fun. Believe it or not, a workout routine can actually be a lot of fun. Here are a few tips that will add some excitement and fun into your exercise routine.

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