Curious about kettlebell training? Wondering if it’s right for your current goals and/or fitness level? Check out this article and video I posted on my Kettlebell Basics blog a short time ago – it covers some simple kettlebell exercise tips and modifications for kettlebell beginners.
– Forest
**********
I’ve been getting a lot of emails lately from folks that are just getting started with kettlebell training …
And I’m realizing that a lot of the kettlebell routines I’ve put up over the last couple of months are geared towards intermediate or even advanced kettlebell enthusiasts.
So I thought I’d shoot a quick video to show you a couple of modifications I use every day with my training clients who are beginners, are still learning and perfecting their form, are dealing with an injury, etc. You can use these mods with many more ‘advanced’ kettlebell workouts to get more out of them (or even be able to attempt them in the first place).
The two modifications I cover in the video are for the two ‘base’ HardStyle kettlebell moves, the swing and the Turkish get up. I hope the video helps you out, and I’d love to hear your thoughts in the comment section below the post:
To kick off today’s post, instead of selling you on the idea of using kettlebells for fat loss, I’ll let one of my loyal and best kettlebell training clients do it instead 🙂 Click the ‘play’ button below to listen to Keith M.’s kettlebell testimonial:
Keith’s goals are, in a nutshell, to stay healthy for the long term … in his words, “to be fit now to stay fit later”. In the last six months since we’ve started his kettlebell training program, he’s lost almost 4% body fat, gained 11 pounds of muscle, drastically dropped his cholesterol, and has fallen in love with kettlebells 🙂
So in the spirit of January 28th’s Kettlebells For Fat Loss Workshop at our Sacramento personal training studio, I’ve put together a complete kettlebell fat loss plan for beginners to introduce you to the joys of kettlebell training … enjoy!
– Forest
Background – Why Kettlebells Rock For Fat Loss
Check out the ‘Sacramento Kettlebell Instruction’ page on this site for an intro to the benefits of kettlebell training:
Two exercises form the foundation of HardStyle (what we teach at the FVT studio) kettlebell training – the swing and the Turkish get up. Click the links below to learn how to do each of these exercises (each article includes instructional video):
In conclusion, kettlebells are an awesome training tool for fat loss, lean muscle gain, and total body conditioning. This kettlebell fat loss plan for beginners provides an introduction to the kettlebell, a description of the most basic of HardStyle kettlebell moves and a simple (but tough) routine to get you started. Train hard and talk soon!
P.S. At this time of this writing, there are officially three spots remaining for the January 28th Kettlebells For Fat Loss Workshop! To learn more about it and grab your spot now, click here: Forest’s Kettlebells For Fat Loss Workshop
As you walk into my Sacramento area personal training gym, one of the first things you see is a line of kettlebells against the wall …
And nine out of ten people ask the same question –
“What are those things?”
So one of the first exercises I typically cover with a new client is the kettlebell swing. It’s one of the best exercises in existence for burning fat. And once you’ve done a few, you’ll quickly appreciate the effectiveness of the exercise to blast your heart rate through the roof – and work nearly every muscle in your body at the same time.
Click the link below for details on the January 28th Kettlebells For Fat Loss Workshop:
The fact is, if you’re trying to lose body fat and you’re not using kettlebells in your workouts, you’re missing out big time. Kettlebell training has taken the fitness world by storm. Everyone from stay at home moms to high level athletes are enjoying the benefits of kettlebells for losing fat, gaining lean muscle, improving flexiblity and increasing cardio fitness.
Now a quick word of caution: The *bad* thing about kettlebell training is that it’s pretty technical – that is, reading an article or two on the internet and watching a few YouTube videos just isn’t adequate preparation. In fact, it’s a good recipe for injury. You need hands-on instruction to learn how to use kettlebells safely and effectively.
If you’re interested in learning how to use kettlebells to lose fat, I have great news – my Kettlebells For Fat Loss Workshop is set for the 28th of January, 2012 – and there are still spots open if you’re reading this page!! For details about the workshop and to reserve a spot (last year’s workshop sold out in a single day, so be sure to grab a spot if you want in), click the link below:
Oh, and don’t forget – you get a free copy of my 7 Day Rapid Fat Loss Blueprint when you sign up for our weekly email newsletter – just drop your name and best email into the box at the upper right of the page to get it now!
We’re kicking off the month with our January Challenge Workout, but before I cover the details, a little personal insight into the idea of fitness New Year’s resolutions …
Thanks to New Year’s resolutions, it’s one of our busiest times of the year …
But before you die-hard fitness buffs scoff at the idea, know that I’ve personally witnessed multiple people begin a successful and dramatic body transformation starting on the first of the year. And if it wasn’t for their New Year’s resolution to lose weight/get in shape/etc., it probably never would have happened.
That being said, if you’ve been thinking about contacting us (or know anyone who has) to try our program, there’s really never been a better time. Leave us a message by clicking here or call (916) 273 9366 for more details and to set up a complimentary Test-A-Trainer session.
Now, on to the January 2012 Challenge Workout …
The concept behind our monthly Challenges:
These workouts are high intensity, strength-endurance style sessions that are scored in some way (you’ll see what I mean in just a second when we walk through this month’s workout …)
We repeat each Challenge several times throughout the year so you can see how your fitness level is improving over time.
The January 2012 Challenge Workout
KB Swings (two hand, one hand, or hand-to-hand – your choice)
Push Ups (“regular” for guys, knees for gals)
Body Weight Squats
Plank Hold
Jumping Jacks
Get as many reps as you can of each exercise in one minute. Rest :30 between exercises. Upon completion of one round, rest :60 and repeat the circuit two more times for a total of three rounds.
Keep a running total of reps throughout the workout. Your total number of reps for all three rounds is your final score.
Here’s a video where I explain the workout, demo the exercises and cover a few more of the fine details:
That’s it for this month’s Challenge … good luck and check back later this week for results!
Forest
P.S. As I mentioned earlier, if you or anyone you know is looking for a new and effective fitness program, our Sacramento personal training and/or boot camp sessions could be the perfect solution … contact us today by clicking here or calling (916) 273 9366 to schedule a complimentary Test-A-Trainer session and see if we can help you reach your fitness goals in 2012.
Some folks think New Year’s resolutions are cliche …
But if they’re a catalyst for change, I personally think they’re great!
I’ve witnessed multiple people begin a successful and dramatic body transformation starting on the first of the year. And if it wasn’t for their New Year’s resolution to lose weight/get in shape/etc., it probably never would have happened.
If you’re looking to lose weight, gain muscle, shape up, or reach any fitness goal in 2012, here are five ‘best fitness practices’ you need to be ultilizing in your program for maximum results:
1. Challenge Workouts
Challenge workouts like we do every month in our group personal training/boot camp sessions at Forest Vance Training … these are awesome to gauge your fitness level and provide a unique challenge.
Here’s an example of one:
7 Burpees
14 Kettlebell Swings
21 Body Weight Squats
5 rounds for time
(I’m putting the finishing touches on a challenge workout report that’s got all of our challenges from 2011 … and it’ll be available very soon to all members of the Kettlebell Basics Weekly Workouts program)
2. Workout Videos
Workout videos are an invaluable tool to help you learn good form and make sure you’re doing exercises correctly.
YouTube has videos on almost every type of workout technique and trick you can imagine; just be careful because in addition to all the good stuff out there, there’s also a lot of bad.
Kettlebell training is hot, hot, hot … and for good reason. It’s a great way to burn fat, gain muscle, and improve your cardio conditioning at the same time.
Be careful, though, and make sure you’re using great form – kettlebell workouts are highly technical, and it’s possible to get hurt if you don’t know what you’re doing.
Get some training from an RKC in your area. Also, you can check out my kettlebells-only website at KettlebellBasics.net
4. Done-For-You Fat Loss Meal Plans
Folks want to improve their diets. But at the same time, they don’t want to think about it too much … and I find that people who have the most success typically follow a regimented plan.
Search around ForestVanceTraining.com and you’ll find lots of diet tips in addition to done-for-you- fat loss meal plans. You can also find more extensive ones at the new and improved Kettlebell Basics Weekly Workouts Program.
5. High Intensity Cardio
Research proves it again and again – high intensity interval training is flat out more effective for burning fat and getting you in great shape than is tradional steady-state cardio.
Here’s an example of a high intensity interval workout:
(warm up for five mins.)
sprint for one minute
jog for one minute
repeat this sprint/jog cycle six to eight times
(cool down for five mins.)
In conclusion, if you’re not incorporating these ‘fitness best practices’ into your program, you’re missing out. Staying on the cutting edge of what’s working and what’s not is critical to maximize your exercise time … and these five things are a snapshot of the latest and greatest in the fitness world. Work them into your routine for 2012 and see your success soar!
Forest Vance, MS, CPT, RKC II
P.S. Signed up for my weekly newsletter yet? You’ll get fitness tips like the ones in this article delivered straight to your email inbox each and every week when you do .. PLUS a free copy of my 7 Day Rapid Fat Loss Blueprint … just drop your name and best email into the box at the upper right of the page to do so now!
House guests, last minute Christmas shopping, battling the holiday travel crowds … the last thing you need this time of year is to be stressing about your healthy eating plan.
Good news: with a little creativity, you can enjoy some of the traditional holiday dishes and battle the holiday belly bulge at the same time …
Here are two low carb holiday recipes from my Low Carb Holiday Fat Zapper program to help you enjoy your feasting guilt-free. Enjoy!
– Forest
Celebration Turkey Wild Rice Soup
1/2 cup wild rice, cooked according to package
2 tsp olive oil
3 celery stalks, chopped small
1 onion, diced small
1 tsp dried sage
6 cups turkey or chicken stock
2 cups finely chopped cabbage
2 cups cooked turkey or chicken, cut small
1/4 chopped parsley
1 Tbsp balsamic vinegar
In a large soup pot over medium heat, put olive oil, celery, onions, and sage, cooking until celery and onions are softened, about 4 or 5 minutes.
Pour in the stock, add the cabbage, stir and turn heat down to low, cover pot loosely, and simmer for 25 to 30 minutes or until the cabbage is soft.
Add the turkey, cooked wild rice, and parsley, and simmer very slowly (without bubbles), uncovered, for about 15 to 20 minutes.
Remove from heat and stir in the balsamic vinegar, taste and adjust seasonings, adding more balsamic vinegar, salt, and pepper as desired.
21st Century Green Bean Casserole
16 oz. frozen green beans, thawed, drained
1 large onion
drizzle of olive oil
1/4 cup almond meal
8 oz. mushrooms, chopped
2 Tbsp cooking oil (or butter, or mix of both)
1/2 tsp salt
1/4 tsp ground black pepper
1/2 tsp dried thyme
2 Tbsp almond meal or flour
3/4 cup unsweetened almond milk plus 1/4 cup heavy cream
Preheat oven to 400 degrees.
Start by making your own oven-fried onions. Cut the onion into thin strips and put in bowl, drizzle olive oil over and toss to separate the onions and to coat with the oil.
Add 1/4 cup almond meal (or a bit more if desired) to onions and toss to coat, then dump onto a baking sheet, spreading out to a single layer. Put in preheated oven and bake for 8 to 12 minutes or until golden brown, stirring around once or twice; remove when they are golden brown. Set aside.
Turn oven down to 350 degrees.
Put the mushrooms in a large skillet with the oil or butter over medium heat and cook until soft and starting to brown, then add the salt, pepper, and thyme, stir to combine.
Sprinkle in the almond meal or flour and cook for 1 minute, stirring.
Continue stirring and slowly pour in the milk, then the cream, and simmer gently for another 2 to 3 minutes until mixture thickens. (Cook until sauce reaches the thickness you like.)
Put beans in casserole dish, pour in creamy mushroom mix, 1/2 of the oven-fried onions, stir together.
Cover casserole and put in 350 degree oven and cook for 30 to 40 minutes, until mixture is hot and bubbly.
Uncover casserole dish, spread the remaining oven-fried onions on top and cook, uncovered, another 5 to 10 or until the top and edges start to get brown.
