The 2. 0- minute fat- burning kettlebell complex. The kettlebell is not only one of the most effective versatile pieces of equipment, it's also one of the most convenient. If you're tight on time, or looking for a quick workout you can do anywhere with minimal stuff, all you need is one bell. For those tired of waiting for free weights, machines, or are seeking a fresh and intense way to work out, we’ve asked Mike Stehle of Training Room Online in Avon, NJ, for his prescription. All you need is one kettlebell and 2. The Protocol. Set a timer for 2. Perform as many rounds as you can of the following movements using one kettlebell.
Advanced Athlete Complex. Kettlebell Deadlift. Pushup. 10 reps. Kettlebell High Pull. Learn how to burn fat fast with this list of cardio workout tips. Workout Tips 5 Ways to Burn Body Fat Without Cardio Forget the treadmill and elliptical. Torch body fat faster with these cardio-free exercise tips. Fat burning foods, boosts metabolism and weight loss due to their thermogenic effect! This list of what to eat will serve you well. Learn how to eat, exercise, and supplement to lose stubborn body fat and turn back the clock. Pushup. 10 reps. Two- hand Kettlebell Swing. Pushup. 10 reps. Goblet Squat. Pushup. Intermediate Athlete Complex. Kettlebell Deadlift. Pushup. 6- 1. 0 reps. Kettlebell High Pull. Pushup. 6- 1. 0 reps. Two- hand Kettlebell Swing. Pushup. 6- 1. 0 reps. Goblet Squat. 4reps. Pushup. Beginner Athlete Complex. Kettlebell Deadlift. Pushup. 5 reps. Kettlebell High Pull. Pushup. 5 reps. Two- hand Kettlebell Swing. Pushup. 5 reps. Goblet Squat. Pushup. Exercise 1. Kettlebell Deadlift Progression The starting position should have the bell between your feet in your athletic stance. Keep the spine neutral and eyes focused slightly down as you fold at the hips and grab the handles of the bell. Your heels should be positioned firmly flat on the ground and shoulder blades pulled back. Be sure not to allow the shoulders to roll forward. Stand up with the bell until the knees are locked out and your glutes are tight. To lower the bell with good technique, start the movement downward with the hips and maintain the arch in your lower back. Throughout the entire movement, keep your head and neck neutral. Exercise 2. Traditional Pushup Place your arms shoulder- width apart, back straight, and feet together. Exercise 3. Kettlebell High Pull Start with the kettlebell in front of you. Explosively, pull the bell up the side of the body while leading with the elbow. You can use the dead start or swing technique. Once reaching the top, approximately just below the chin, slowly lower the bell down. Don’t pause or hold the bell at the top, the movement should be fluid. Allowing your hips to support much of the motion, if the bell flops and sways it means too much of the upper body is involved. Exercise 4. Traditional Pushup Place your arms shoulder- width apart, back straight, and feet together. Exercise 5. Two- hand Kettlebell Swing Once again, stand with the bell out in front of you. Hike the bell back like a football between your legs while maintaining the lower- back arch and also hinging at the hips. The swing is more like a hip hike rather than a squat so it places more of an emphasis on the glutes and hamstrings. When swinging, the bell should just clear your crotch and not come too close to the ground. Coming out of the deep hike is followed by an explosive hip snap with your knees locking out at the top of the motion. Be sure to keep the neck of bell in a neutral position during the swing and your heels should always stay glued to the floor. Your shoulders should remain squared and your arms relaxed while swinging—let your hips do the driving. The highest point of the swing should have the bell at hip or chest height, no higher. Control the swing on the descent. Exercise 6. Traditional Pushup Place your arms shoulder- width apart, back straight, and feet together. Exercise 7. Kettlebell Goblet Squat From the deadlift position with the bell in between your feet, pull the bell up and hold it at the sides of the handles or under the ball. Squeeze your elbows in, sit back on your heels and squat down to a range of motion that enables your spine to remain neutral or flat. Ideally, the desirable range should be approximately 9. When you’re coming out of the squat and standing up, keep your weight back on your heels and tighten your glutes and quads at the top. Exercise 8. Traditional Pushup Place your arms shoulder- width apart, back straight, and feet together. The Basics and Myths of Burning Fat. If you feel like any extra calories you eat go straight to your belly or thighs, you're not imagining things. Those are usually the areas where we all store excess fat because of our genes, hormones, age, lifestyle and other factors. We know that if we didn't eat too many calories, we wouldn't have any extra calories to store. In other words, it's very easy to gain fat but very challenging to lose that fat. Part of that is simply because our bodies tend to hoard calories to keep us alive and safe, especially if we go on a low- calorie diet. So, the challenge is learning how to get rid of that extra fat. We hear a lot about fat burning, from working out in the 'fat burning zone' and spot reduction to eating foods or taking supplements that supposedly burn more fat. But, gimmicks aside, what we all want to know is: What's the best way to burn fat? Knowing a little more about how your body works can help you become a better fat burning machine. The Basics of Burning Fat. If you're trying to lose weight, knowing how your body uses calories for fuel can make a difference in how you approach your weight loss program. We get our energy from fat, carbs, and protein. Which one our bodies draw from, however, depends on the kind of activity we're doing. Most people want to use fat for energy, which makes sense. We figure, the more fat we can use as fuel, the less fat we'll have in our bodies. But, using more fat doesn't automatically lead to losing more fat. Understanding the best way to burn fat starts with some basic facts about how your body gets its energy: The body primarily uses fat and carbs for fuel. A small amount of protein is used during exercise, but it's mainly used to repair the muscles after exercise. The ratio of these fuels will shift depending on the activity you're doing. For higher intensity exercise, such as fast- paced running, the body will rely more on carbs for fuel than fat. That's because the metabolic pathways available to break down carbs for energy are more efficient than the pathways available for fat breakdown. For long, slower exercise, fat is used more for energy than carbs. When it comes to weight loss, it doesn't matter what type of fuel you use. What matters is how many calories you burn as opposed to how many calories you take in. This is a very simplified look at energy with a solid take- home message. When it comes to weight loss, what matters is burning more calories, not necessarily using more fat for energy. And, the harder you work, the more calories you'll burn overall. Think about it this way: When you sit or sleep, you're in your prime fat- burning mode. But, you've probably never contemplated the idea of sleeping more to lose weight, as lovely as that thought is. The bottom line? Just because you're using more fat as energy doesn't mean you're burning more calories. The Myth of the Fat Burning Zone. One thing we know is that exercising at lower intensities will use more fat for energy. This basic premise is what started the theory of the 'fat burning zone,' or the idea that working in a certain heart rate zone (around 5. Over the years, this theory has become so ingrained in our exercise experience that we see it touted in books, charts, websites, magazines and even on cardio machines at the gym. The trouble is that it's misleading. Working at lower intensities isn't necessarily a bad thing, but it won't burn more fat off your body unless you're burning more calories than you're eating. One way to increase your calorie burn is to exercise at higher intensities. Does this mean that, if you want to burn more fat, you should avoid low- intensity exercise? Not necessarily. There are some specific things you can do to burn more fat and it all starts with how and how much you exercise. Fat Burning Tip #1: Incorporate a Mix of Low, Medium, and High- Intensity Cardio Exercise. You may be confused about exactly how hard to work during cardio. You may even think that high- intensity exercise is the only way to go. After all, you can burn more calories and, even better, you don't have to spend as much time doing it. But having some variety can help you stimulate all of your different energy systems, protect you from overuse injuries, and help you enjoy your workouts more. High- Intensity Cardio. For our purposes here, high- intensity cardio falls between about 8. MHR) or, if you're not using heart rate zones, about a 6 to 8 on this perceived exertion scale. What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk in complete sentences. You're not going all out, as in sprinting as fast as you can. There's no doubt that some high- intensity training work can be helpful for weight loss as well as improving endurance and aerobic capacity. For example, a 1. If this person walked at 3. But, the number of calories you can burn isn't the whole story. If you do too many high- intensity workouts every week, you risk: Overtraining. Overuse injuries. Burnout. Inconsistent workouts. Growing to hate exercise. Not only that but, if you don't have much experience with exercise, you may not have the conditioning or the desire for breathless and challenging workouts. And if you have some kind of medical condition or injury, forget about doing high- intensity training (or any kind of training) without checking with your doctor first. If you're doing several days of cardio each week, which is what is recommended for weight loss, you would probably want 1- 2 workouts to fall into the high- intensity range. You can use other workouts to target different areas of fitness (like endurance) and allow your body to recover. Some examples of high- intensity workouts: A 2. You can use any activity or machine, but the idea is to stay in the high- intensity work zone throughout the workout. You'll find that 2. Interval Training. A great way to incorporate high- intensity training without doing it continuously is by doing intervals. Alternate a hard segment (e. Repeat this series for the length of the workout, usually around 2. This 3. 0- 6. 0- 9. Interval Workout is a good example of this kind of high intensity workout. Tabata Training. This is another form of high- intensity interval training in which you work very hard for 2. The American College of Sports Medicine (ACSM) often recommends this level of intensity in its exercise guidelines. The lower end of this range usually incorporates the 'fat burning zone.' That means you can carry on a conversation without much difficulty and you feel pretty comfortable with what you're doing. Moderate intensity workouts have some great benefits such as: Comfort - - Hard workouts are, well, hard. It takes the time to build up the endurance and strength to handle challenging exercise. Moderate workouts allow you to work at a more comfortable pace, which means you may be more consistent with your program. Better health - - Even modest movement can improve your fitness while lowering your risk of heart disease, diabetes, and high blood pressure. More choices - - High- intensity workouts will usually involve some kind of impact or, at the least, a fast pace. But, you can usually get up into the more moderate heart rate zones with a variety of activities, providing you work hard enough. Even raking leaves or shoveling snow, if you do it vigorously enough, can fall into that category. For weight loss purposes, you would likely want the majority of your cardio workouts to fall into this range. Some examples: Low- Intensity Activity. Low- intensity exercise is considered to be below about 6. MHR, or about a level 3 to 5 on this perceived exertion scale. This level of intensity is no doubt one of the most comfortable areas of exercise, keeping you at a pace that isn't too taxing and doesn't pose much of a challenge. This, along with the idea that it burns more fat, makes this a popular place to stay. But, as we've learned, you can burn more calories if you work harder, and that's what you want for weight loss. That doesn't mean that low- intensity exercise has no purpose. It involves the kind of long, slow activities you feel like you could do all day and, even better, activities you usually enjoy such as: Taking a stroll. Light gardening. A long, slow bike ride. A gentle stretching routine. This doesn't have to be a structured, scheduled workout, but something you do all day long by walking more, taking the stairs, doing more physical chores around the house, etc. For help in setting up a cardio program that includes a variety of different workouts, check out this sample cardio workout schedule. Fat Burning Tip #2: Exercise Consistently. It may seem like a no- brainer that regular exercise can help you burn fat and lose weight. But, it's not just about the calories you're burning. It's also about the adaptations your body makes when you exercise on a regular basis. Many of those adaptations lead directly to your ability to burn more fat without even trying. When you exercise regularly: Your body becomes more efficient at delivering and extracting oxygen - - Simply put, this helps your cells burn fat more efficiently. Your body has better circulation - - This allows fatty acids to move more efficiently through the blood and into the muscle. That means fat is more readily available for fueling the body. Your body increases the number and size of mitochondria, also known as cellular power plants that provide energy for the body. And, don't forget, regular exercise will also help you manage your weight. The more activity you engage in, the more calories you'll burn, and the easier it is to create the calorie deficit needed to lose weight. Tips for Consistent Exercise. Schedule some exercise time every day, even if it's just a few minutes. Split up your workouts. You can get the same benefit from short workouts spread throughout the day as do with continuous workouts.
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