13weekdiet2

Kettlebell and Bodyweight Workouts Burn Fat Gain Muscle

Kettlebell training has become perhaps my favorite workout. Why? You get not only a total body workout for conditioning, fat loss, lean muscle gain not to mention cardio in a very short (20 minute) workout.

I am a long time weight training guy and I still love my weight training workouts. I just started using kettlebells about 7 months ago. kettlebell training has a whole different affect on your body.
The unique value of kettlebells is derived from ballistic (fast exercise) work such as: snatches, swings, cleans, and jerks In addition, to giving your incredible muscular endurance when done in high repetitions, with a proper nutrition plan any excess fat that you have will burn off rapidly.
Is kettlebell training the be all end all of working out? No, it is simply a very effective way to train and enhance whatever program you are on.
The great thing about kettlebells are they are small and don’t take up alot of room. So if you only have a small area to workout in no problem kettlebells fit right in.
Which brings me to part two of today’s article Bodyweight exercises. The great part about bodyweight workouts is? No equipment. That doesn’t mean that they are not a very effective form of exercise. And since you only need your bodyweight they can be done anywhere.
There goes that excuse about the expense of joining a gym.
Most people don’t give much thought to bodyweight workouts, but some of the toughest exercises I’ve ever done have used only my bodyweight. The two that come to mind immediately are the Pistol Squat and the 1-arm pushup. You have to be very strong and fit to do either of those exercises.

So let me give you a great workout you can do at home with just 1 kettlebell and body weight exercises.
1) Kettlebell Swings – The swing has been called be some the best single exercise there is.
2) Push-ups – That’s right the old standby, standard position, feet elevated, hands close together or the one handed version.
3) Kettlebell Clean and Press – clean the kettlebell keep your elbow tight to your body and press. Do a clean before each press.
4) Bodyweight Squat – Prisoner squat, split squat, pistol squat
Well there you have it yes only 4 exercises. Remember I don’t care what your personal trainer or the fitness magazines say more is not better. The idea is to give yourself a killer fat burning workout but to get it done in as short amount of time as possible.
Now with this workout you can do the exercises in bodybuilder style do all your sets of one exercise then move on to the next. Or do them as a complex one set of each go right to the next till you have done all four.
There are so many more combinations you can put together. One of my workouts I will do 2-3 weight training exercises, 2-3 kettlebell exercises and 1-2 body weight exercises.

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