Kettlebell Burn
The Ultimate Kettlebell Fat Loss Workout

Two Simple Kettlebell Routines For Fat Loss – Rapid Fat Loss!

I saw a question posed recently on a forum – “are kettlebell routines for fat loss any good?”

“Any good…?”

“Any good…?”

The answer is a resounding “HECK YEAH!”

Why Kettlebell Routines For Fat Loss Will Immediately Help You Lose Fat

The funny thing about today’s society is that we want everything now.

Scratch that – we want everything yesterday.

In the quest to burn off nasty old body fat, kettlebell routines specifically for fat loss are your best bet to getting results now.

Before I reveal two very simple and very specific kettlebell routines for fat loss, let’s take a closer look at exactly what needs to happen for you to lose fat at a rapid pace.

1. You must create a massive metabolic disturbance.

Quite simply, you must do a lot of work!

Ballistic kettlebell exercises such as the kettlebell swing, the kettlebell snatch, and the double kettlebell clean allow you to do just that. These exercises use every single muscle in your body, especially the big ones – the hips and legs – so you burn a ton of calories.

2. You must create a massive caloric deficit.

This is a dietary strategy as well as an exercise strategy. You want to cut your calories and add big, compound exercises into your workout routine – exercises that use the largest muscles in your body. These muscles require a lot of calories to operate. So the more work you make these muscles do, the more calories you burn, and the greater caloric deficit you create.

The kettlebell swing is arguably one of the BEST compound exercises to do just that. It’s easy to learn and allows you to do a lot of work in a very short period of time.

3. You must be able to do a massive amount of work in the shortest possible time.

This is really the key to mobilizing your body’s fat burning hormones – hormones such as IGF-1 and growth hormone. The more mechanical work you perform in a given period of time, the more lactic acid you produce. When you produce lactic acid, your body releases growth hormone, which starts the fat burning process. The more lactic acid you produce, the greater potential fat loss you experience. Kettlebell exercises like the kettlebell swing and the kettlebell snatch (especially the snatch) can generate large amounts of lactic acid.

4. You must maximize your body’s fat burning hormones.

We just touched on this in #3, but this is really the key to rapid fat loss. And kettlebells help you do large enough amounts of work to help trigger these hormones. Combine smart kettlebell routines with a healthy diet, and you’ll become a fat-burning machine.

2 “Simple” Kettlebell Routines For Fat Loss

Upon first glance, these kettlebell routines for fat loss will look simple – almost too simple.

But don’t confuse simple with easy.

The goal here is to do a lot of work, create a lot of lactic acid, and therefore release a lot of growth hormone, and thus burn off that ugly fat.

“Simple” Kettlebell Routine For Fat Loss #1:

One Hand Kettlebell Swing

Week 1: 30 seconds work, 30 seconds rest. 20 rounds.
Week 2: 45 seconds work, 45 seconds rest, 15 rounds.
Week 3: 60 seconds work, 60 seconds rest, 10 rounds.
Week 4: 60 seconds work, 30 seconds rest, 10-15 rounds.

Perform this 3 days per week on non-consecutive days, like M-W-F.

Light stretching or easy walking on your “off” days.

“Simple” Kettlebell Routine For Fat Loss #2:

Kettlebell Snatch

Week 1: 20 seconds work, 40 seconds rest. 20 rounds.
Week 2: 30 seconds work, 30 seconds rest, 20 rounds.
Week 3: 35 seconds work, 25 seconds rest, 20 rounds.
Week 4: 40 seconds work, 20 seconds rest, 10-20 rounds.

Perform this 3 days per week on non-consecutive days, like M-W-F.

Light stretching or easy walking on your “off” days.

As you can see, those two kettlebell routines for fat loss look simple, but I can guarantee you that they’re not only not easy, but they’ll also aid in your quest for rapid fat loss!

Click here to get more kettlebell routines for rapid fat loss!

Are Kettlebell Routines For Abs Better Than Other Routines For Abs?

Every guy wants to see his abs and specific kettlebell routines for abs will help him achieve his quest much faster than traditional workout routines for abs.

Here’s why.

Three Reasons Why Kettlebell Routines For Abs Are Just Plain Better

1. Kettlebell Routines For Abs Burn More Calories.

The key to being able to see your abs is to burn the fat off around your midsection. That means you’ve gotta get rid of your beergut and lovehandles.

There’s nothing better than ballistic kettlebell exercises like the swing and the snatch to get that job done.

Because these two kettlebell exercises use every single muscle in your body, you require more energy to get that work done. And that energy comes from your stored body fat. The more ballistic kettlebell exercise you do, the more fat you lose. And the faster you see your abs.

Don’t believe me?

One of my close friends has burned off 50 pounds – that’s right – FIVE-ZERO – pounds of fat in the last 6 months just by using the kettlebell swing – a staple in his kettlebell routine. And each day he gets closer and closer to seeing his abs.

Science Proves That Kettlebell Routines For Abs Are More Effective

Not only that, but a recent study done at the University of Wisconsin, Lacrosse, demonstrated that an interval training program using the kettlebell snatch burned over 1200 calories per hour! That’s over one-third of a pound of fat! So that means that incorporating the kettlebell snatch into your kettlebell routine will help you burn fat faster and see your abs sooner!

Cool, huh? I think so.

2. Kettlebell Routines For Abs Work Your Abs Harder, Longer.

Good kettlebell routines for abs also make your abs work in just about every single exercise. Kettlebell exercises like the turkish get up and the renegade row directly target your abs, make them stronger, and helping them get more shape to them, which, when you burn off the fat, will help them look more defined.

Kettlebell Routines For Abs Can Help Prevent Lower Back Injuries Too!

These kettlebell exercises train your abs by making them do what they’re designed to do naturally – stabilize the spine by resisting movement, such as flexion and rotation. (By the way, did you know the most common way to hurt your lower back is by combining flexion and rotation? Properly designed kettlebell routines for abs help you protect and strengthen your lower back.)

And the stronger you get in these movements, the more work you can do, because the body “feels” safer. So it’ll let you do more work.

And more work equals more calories burned.

And more calories burned equals more fat burned.

And more fat burned equals seeing your abs faster!

Not only that, when you combine the ballistic kettlebell exercises into kettlebell routines with exercises like the turkish get up and the renegade row – you put a double-hurt on your abs. The kettlebell swings and snatches make your abs contract and relax in a repeated cycle over and over and over again.

It’s not uncommon to have your abs contract (hard!) in this manner for hundreds of reps in an a single kettlebell workout!

3. Kettlebell Routines For Abs Get You Results Faster.

Ok, so, now you combine “burning more calories” per [kettlebell] workout with making your abs “work harder, longer” and it’s just plain simple – you burn more fat at a faster pace, strengthen and shape your abs at a faster pace, and therefore you get results faster. That’s it. Period. End of story.

So you can either keep wasting your time by doing boring ab exercises like crunches, or you can get in the know and start incorporating these kettlebell exercises – the swing, the snatch, the turkish get up, and the renegade row.

When you structure your kettlebell routine for abs around those four kettlebell exericses, you’ll not only strengthen your abs, but you’ll burn off the fat around your midsection in no time!

Click here to get more kettlebell routines for abs.

The Best Kettlebell Routines For Men – Father’s Edition

Fathers have different needs then men who aren’t and because of that, it’s important to recognize that kettlebell routines for men shouldn’t be the same across the board.

Fathers have unique stresses.

- They have to have energy to not only go to work, but interact and educate their kids
- They have to keep themselves healthy and injury-free so they can play with their kids
- They have to have not only enough energy to interact with their kids, but also keep their marriage going
- They have to have a program that gives them the strength to do all that

So the best kettlebell routines for fathers should be different from guys who aren’t dads.

Let’s take a closer look at one of these kettlebell routines.

This simple set of kettlebell exercises can be performed on separate days or all on one day, depending on your energy levels and time availability.

1. Turkish Get Up

The TGU, or Get Up (GU) as it’s affectionately known, is one of the best all-round total body strengtheners and developers.

By using a kettlebell, you are able to strengthen your shoulders without the undue stress placed on them from exercises like the bench press. The GU is great for rehabbing rotator cuff injuries and will help any day throw a ball more effectively.

The GU also allows you to pry open tight hips, thereby alleviating creaky or aching knees.

Because you’re moving your body under the kettlebell, this particular kettlebell exercise increases your body awareness, something you’ll need in spades when wrestling with small children, to not only keep from hurting yourself, but also them.

At the end of the day, the Get Up works every single muscle in your body, including your abs, and is a great exercise to do when you’re in a pinch for time. Not only that, it greases open rusty joints and helps heal old injuries. I’ve had several clients who’ve fixed their shoulders by specifically using the kettlebell TGU. And I myself have fixed my busted hips using this phenomenal kettlebell exercise by adding it extensively into my kettlebell routine.

2. Kettlebell Press

Nothing gives the appearance of power like broad shoulders and muscular arms. That’s why every superhero is drawn with them. And let’s face it, every dad ends up being his son or daughter’s superhero at one time or another. You may as well look the part. The kettlebell press will help you do just that.

The best part about the kettlebell press, as contrasted with a similar exercise such as the dumbbell press, is that by using the kettlebell, you are actually able to use your giant, powerful back muscle – your lat – to help you press. This makes your press safer, ensuring there’s less of a chance to hurt your shoulder when pressing. The lat, when activated, literally sucks your shoulder into your socket, protecting your rotator cuff.

The plus side of using the lat is that it also gets worked, making the kettlebell press a “big-bang-for-the-buck” exercise. This of course means you don’t have to do pull-ups or lat pulldowns to work your lats. This make the kettlebell press a big time saver!

3. Kettlebell Snatch

Known as the “Tsar of Kettlebell Lifts” (Tsar means “king” in Russian), the kettlebell snatch is an appropriate exercise for the king of the house.

This kettlebell exercise will help you strip off those unwanted lovehandles or that nasty spare tire and will do it in short order, if you do enough of them. It’s the perfect exercise to do when pinched for time and it will help provide you with the stamina you need to keep up with your kids.

Just how effective is the kettlebell snatch when you add it into your kettlebell routine?

Well the US Secret Service uses it for a performance test – get 200 snatches in 10 minutes or less with a 53 pound kettlebell.

Can you match or beat that? If not, get crackin’! You’ve got your work cut out for you!

Incidentally, you really “only need” to train for around 10 minutes or so with this particular kettlebell exercise, which also means you can spend less time working out and more time with your kids.

Chalk up another one for kettlebell routines!

As you can see, just performing these three kettlebell exercises can be more than enough work to get dads the results they’re looking for, thus making it one of the best kettlebell routines for men – any men, fathers included.

Dads – Click here to get more kettlebell routines like this one so you can have more energy for your kids.

The Best Kettlebell Routines For Weight Loss

The best kettlebell routines for weight loss all have one thing in common – they burn lots of calories.

So how do you structure a kettlebell routine to burn lots of calories?

Quite simple.

You attempt to do a lot of work in as little time as possible.

Of course, there’s another caveat to that as well.

You attempt to do the highest quality work in a little as little time as possible.

This means that highly effective kettlebell routines for weight loss should be structured in such a way as to minimize fatigue, not go out of their way to create it.

Now why is that important?

Because, the muscles that burn the largest amount of calories (read: stored fat) are the largest muscles in your body. And those are your hips and legs.

And there are specific muscle fibers in your body that burn require more energy than others. What that means is that if you tap into these muscle fibers – which are called “Type 2b” and “Type 2a” respectively, that you can lose weight faster than by burning yourself out with traditional weight loss routines.

And conveniently, a lot of those muscle fibers are located in your hips and legs, which makes kettlebell training one of the best methods for weight loss.

And why does that matter?

Because, in order to lose weight by exercising, you’ve gotta burn a ton of calories. And the muscles that burn a ton of calories – your hips and legs – are filled with muscle fibers that chew through calories like a blowtorch thru butter.

But – and here’s where it’s easy to get lost – they fatigue rather quickly.

So in order to do as much work as possible in as little time as possible, you have to use mechanisms or methods that help you manage fatigue (not get super-tired).

And that’s why -

Buyer Beware – Not All Kettlebell Routines For Weight Loss Are The Same!

Many, if not most, fail to understand how the body works and just think more is better.

And unfortunately, that’s what many weight loss routines with kettlebells seek to do. So you continue to do more and more work without any emphasis or thought about the quality of your work.

For example, you may see a program that has you do two minutes of kettlebell swings without stopping. But what if you can’t do one minute of kettlebell swings without stopping? How are you supposed to get to two minutes? How are you supposed to reap the supposed benefits – weight loss – from these types of kettlebell routines?

Are you just supposed to swing until you can’t – or maybe just grind your way through it? This type of routine is a sure-fire way to make you feel like a failure (can’t complete it) and get you injured (trying to complete it) and will most certainly sabotage your weight loss efforts.

So What’s The Best Method To Use In Kettlebell Routines For Weight Loss?

Simple.

It’s so simple, you’ll slap your forehead with a big ol’ Homer Simpson “D’Oh!” when you find out.

Here it is:

YOU set the pace.

Simple, right?

Here’s how you do it.

Let’s say you want to use the kettlebell swing (one of the best choices for weight loss by the way) to build your kettlebell routine around.

Get a timer and set it for 20 minutes.

Then do as many kettlebell swings as you can in that 20 minute period.

That’s it.

It’s so simple, even a caveman can do it! (Sorry Geico!)

What about sets and reps I hear you ask?

Don’t worry about them.

Just do your kettlebell swings until you get fatigued and put the kettlebell down. Then when you’ve caught your breath a little, do some more swings.

Repeat this process each workout trying to do more and more kettlebell swings each and every workout until you can’t.

Then, either decrease the time and try to get more work in, or learn a new kettlebell exercise altogether, like the kettlebell snatch and repeat the process.

Simple!

So next time you read an article or see an informercial about kettlebell routines for weight loss, keep this very simple concept in mind cause if that article/infomercial isn’t built on this, than you’ll be wasting your money!

Click here to get kettlebell workouts that will help you lose weight by managing fatigue and focusing on high quality work.

Kettlebell Routines For Women To Get That “J-Lo Butt”

I know, right – we’re not supposed to talk about “butts” let alone kettlebell routines for women that focus on exclusively on butts!

But time is short and women know exactly what they want – to look and feel better about their bodies. And, almost nothing feels sexier than a smooth, firm, J-Lo butt!

“Shake it girl!”

I have yet to meet a woman who has said to me – “I want my butt to run down the back of my thigh, so it looks like cottage cheese stuffed inside a white pair of stockings.” Not one.

So let’s get down to business and get that J-Lo butt.

Here’s arguably one of the best kettlebell routines for women to get the butt they want.

It’s comprised of four exercises, and you’ll perform them as a circuit. We’ll use some bodyweight exercises, some traditional weight training exercises, and of course, some very specific kettlebell exercises.

Kettlebell Routines For Women To Get That J Lo Butt1. The Plank

- Walk your body out like you’re in a guy’s push-up.
- Lower yourself to your forearms so they’re bent like an “L”.
- Keep your body in a straight line, tighten your abs, squeeze your gluts.
- Hold for 30 seconds

 

 

 

Kettlebell Routines For Women To Get That J Lo Butt2. The Kettlebell Swing

- Place the kettlebell about 6 to 12 inches in front of you.
- Reach down and place your hands on the kettlebell.
- Keep your head up, chest pushed out, and lower back flat.
- Toss or “hike” (like a football) the kettlebell underneath your body and between your legs.
- Then quickly stand up!
- The kettlebell should swing forward and end up parallel to the floor.
- Let it swing back underneath your body between your legs and then stand up again – fast!
- Perform 20 reps.

Kettlebell Routines For Women To Get That J Lo Butt3. The Single Leg Deadlift

- Stand on one leg
- For beginners, hold the kettlebell in both hands.
- Intermediates, hold the kettlebell on the same side as the leg you’re standing on.
- Advanced, hold the kettlebell in the opposite hand from the leg you’re standing on.
- Keeping your back flat, fold at your hips and push your leg back so it forms a straight line with the rest of you body and is parallel to the floor.
- Stand back up.
- Perform 5-10 reps.

reverse lunge Kettlebell Routines For Women To Get That J Lo Butt4. The Reverse Lunge

- Hold a kettlebell either in front of you with 2 hands or hold it in one hand by your side
- Step back with one leg into a lunge, so you feel a stretch on the leg behind you
- Keep 70% of your weight in your front foot
- Stand back up
- Perform 10 reps
- Switch to the other leg

We are going to perform this particular kettlebell routine as a circuit – so perform exercise 1, then exercise 2, then exercise 3, then exercise 4 and then cycle through again.

- Do the best you can to rest as little as necessary between exercises. Then rest a full two minutes after exercise 4.

- Perform up to 5 circuits.

- Do this twice per week.

- On the other days, work on your upper body.

You can use this one and of course many other kettlebell routines for women to get not only that “J-Lo Butt” but that total body sculpted, sexy look you want.

Click here for more great “J-Lo Butt” kettlebell routines for women!

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