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!