Almost eight Kettlebell Exercises For Fat Loss

Learn why everyone from professional athletes to your favorite Hollywood celebrities are using these kettlebell exercises in their workouts. They’re a phenomenal way to tone your body, build muscle and increase cardio all in the same workout.

Did you know workouts using kettlebells are the best for burning high amounts of calories? In this study undertaken by the American Council on Exercise it was shown that when kettlebells were used in high-intensity interval training participants burned 20.2 calories per minute. That’s the same amount of calories burned as running at a 6-minute mile pace or cross-country skiing up hill!

Kettlebell exercises are super sculptors – the weight of a kettlebell isn’t evenly distributed which forces your stabilizer muscles to go into overdrive. These exercises are targeted at working your arms, shoulders, back, butt and core. Melt fat, increase muscle and improve your endurance – your whole body is about to become more slim and toned!

1- Comfortable Grip Kettlebells For Total Body Workouts

First you’ll need to grab yourself a set of kettlebells. Kettlebells are always a great option for total body workouts. They take up minimal amounts of space and are just so effective and easy to use.

2- Around-the-Body Rotation

Start by holding the kettlebell in front of your torso with both hands. Keep a slight bend in your knees and have your feet at hip-width apart. Pass the kettlebell into your right hand and move it behind your body from your right hand into your left hand. Bring the kettlebell around your body back to the front completing a full circle – that’s one rep.

Do 12 of these reps then swap directions and do another 12 reps without stopping. Repeat for a total of 3 sets in each direction.


Tip: Try to keep the kettlebell at exactly the same height while performing this exercise.

3- Bent over row

Start by holding the kettlebell in your right hand and bend forward at the hips so that your torso is almost parallel to the ground. Let the kettlebell hang at arm’s length and grip the handle firmly. Keeping your arm tucked close to your side lift the kettlebell upwards with your elbow pointing towards the ceiling while keeping your torso in the same position. Lower the kettlebell back to arm’s length and you’ve completed one rep.

Do 12 reps on each side and repeat for a total of 3 sets on each side.

Tip: Try squeezing your upper back and pinching your shoulder blades together while doing this exercise.

3- Dead lift

Stand with your feet shoulder-width apart and the kettlebell placed between your legs. Keep your knees slightly bent with your butt downward but not in a deep squat position. Keep your head in-line with your spine and with a firm grip on the handles lift the kettlebell up, then lower it back to its starting position. While doing the movement activate your glutes and hamstrings and push down on your heels as you stand up.

Do 12 reps and use a reasonably heavy kettlebell.

Tip: Try flexing your laterals during the lift to maintain good core stability.

5- Figure 8’s

 

Start holding the kettlebell in your right hand and standing with your feet just over shoulder-width apart with your knees bent into a quarter squat position. Remember to keep your chest up and spine straight. Swing the kettlebell between your legs and behind your left leg while grabbing it with your left hand. Grab the kettlebell with your left hand and swing it back around between your legs and behind your right leg, while grabbing it with your right hand and back to the initial position completing a rep. You’ll want to do this for 12 reps.

Tip: Do the movement slowly and controlled while keeping your core braced.

6- Half get-up

Start lying flat on your back with your legs straight and the kettlebell by your right side. Grip the kettlebell in your right hand and press it up while keeping your arm straight so that it is above your shoulder. Bend your left and place your foot on the floor while placing your left hand behind you on the ground for stabilization. Reverse the steps back down to the starting position and that is one rep. Complete 6 reps using your left hand then repeat 6 reps using your right hand.

7- Swing

Start by gripping the kettlebell in both hands between your legs at a stance just over shoulder width apart. Keeping your core braced, drop your hips into a squat position while letting the kettlebell hang just behind your heels. Driving through your hips, stand straight up and swing the kettlebell upwards to shoulder height. As it comes back down, bend your legs and return to the squat position – that’s a complete rep and you’ll want to do 20 of them.

Tip: Look forward while keeping your arms straight and squeezing your glutes when performing the swing.

8- Front squat

Start by standing with your feet at shoulder width apart. Hold the kettlebell close to your chest with your elbows bent and it closed to your body. Bend at the knees and push your hip back until your knees are parallel to the ground. Remember to keep your chest up and back straight. Return to the standing position by pushing off from your heals and you’ve completed one rep. Do 20 front squats.

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The Secret To Get Rid Of GROSS Cellulite

Is stubborn cellulite stopping you from wearing your favorite bikini? Learn how to get rid of cellulite while losing weight. Excess fat is the main cause of cellulite and this in depth guide will help you on your way to reducing cellulite today.

Have you ever wondered why it’s so difficult to get rid of cellulite? You’ve probably tried everything but still find yourself suffering from the unattractive, lumpy and dimpled skin cellulite leaves us with. It appears on your legs, butt, arms, tummy and a number of other parts of your body, gross!

If you’ve spent time researching ways to rid yourself from the so-called “orange peel” don’t worry, you’re definitely not the only one!

Many women, if not all, are just like you. In fact, 80 to 90 percent of all women are affected by cellulite. They’ve spent a lot of time, hard earned money and energy hoping to discover a miracle to cure this frustrating skin problem. Sadly more often than not they’re left with short term results or none at all.
There are a wide number of products and procedures on the market that promise a cellulite-free body. Magical thermo-activated creams that promise to rid you of the lumps and dimples for a hefty fee. Invasive laser therapy or dangerous fat removal surgeries that offer short term results and come with a number of serious risks. No thanks!

None of these have lasting results because they don’t address the main cause of cellulite – excess fat. Before you take another step further though, I suggest that you to read through this article and discover the real facts about why people have cellulite. If you follow the advice in this article I guarantee you’ll reduce your cellulite and possibly even rid yourself of it all together.

Almost Everybody Has It

If you think you are the only one with the dimples and bulges, think again. An article published in Medical News Today showed that around 80 to 90 percent of women suffer from cellulite. Men also suffer from cellulite but to a lesser degree due to lower body fat levels.
Most commonly, these lumps and dimples are found protruding on the arms, the belly, the buttocks and the thighs. However for some people cellulite gathers around less visible areas like the neck and the chest.

So now you know you’re not the only one suffering from cellulite. Even men get it, sometimes just as bad as women but due to today’s image standards it’s not as big a deal to them.

Where Does Cellulite Come From?

Cellulite occurs due to a disproportion in the connective tissues of the body due to excess body fat. When fat deposits push through the tissue underneath your skin, cellulite is formed. This creates the “orange peel” look on the surface of the skin where it is present. So, a higher body fat means more cellulite, which is why people diagnosed with obesity contain more severe amounts of cellulite on their bodies.

However, being overweight or obese is not the only reason for cellulite. Everyone, to a certain degree, will have cellulite on their bodies. Regardless of weight, body size and shape, nobody is exempt! It’s just more visible and severe when we have a higher percentage of fat in our bodies.

Genetics – A Factor But Not An Excuse

So your mom has a slow metabolism. Your dad can’t seem to trim down regardless of how much exercise he does. Your grandfather suffers from hypertension, and your grandma has hormonal imbalances.

All these health problems and disorders are known to cause cellulite. It may just be bad luck that your genes make you more prone to being affected by cellulite.
So some of us get pretty looks from our ancestors, and some of us get cellulite, awesome! But don’t worry, even if you drew the short straw and are more prone to cellulite there is still a lot you can do to reduce its appearance, so keep reading.

Medical Conditions Can Trigger Cellulite

Think about your state of health right now and be honest. If you aren’t in the best of shape, you are more prone to having cellulite. Although cellulite is not a form of disease, it is far more common if you’re overweight.
However, there are a number of illnesses that causes you to gain weight, which in turn give you cellulite. Hypothyroidism, Polycystic Ovary Syndrome, Diabetes and Depression can all cause weight gain. Before you try other methods to remove the lumpy, dimpled skin be sure to check with your doctor that you aren’t suffering from one of these conditions.

Hormonal Imbalances Play A Role

Estrogen plays a big role in the changes and the shape of a woman’s body. It encourages the body to build up fat and store fat. Changes in the estrogen levels of the body can aggravate the growth of cellulite.
Cellulite is often worse during pregnancy and menopause, again because of weight gain. It’s also known that high levels of the insulin hormone can play a role in developing cellulite. Weight gain is the most common side effect of those who take insulin.

How Bad Is My Cellulite?

As mentioned earlier, there are a number of different levels of cellulite. So, ask yourself, “How severe is my cellulite?”
Like all of us, I’m sure you’ve spent a lot of time looking at the areas of your body affected by cellulite. There’s actually a severity scale that can be used to determine just how bad your cellulite is.
Level 1 –  To your eyes, you cannot see any visible signs of lumpy, dimpled skin at this level.
Level 2 – Cellulite is easily detected once the area is pinched. Your skin feels thick and tender around the area where you have it. Once you pinch your skin, you see lumps and dimples.
Level 3 – If you can see some lumps, bulges and dimples around your thighs, your buttocks and other parts of your body as you stand, then your cellulite level is already in level 3.
Level 4 – If you can see lumps, bulges and dimples in whatever position you are in, then you’ve reached the height of the cellulite levels.
Don’t worry, there’s work to be done!

Reduce Your Cellulite Today

Remember, they best and most effective way to reduce cellulite is to lose weight and overall body fat levels. By exercising and replacing the fat with added muscle you’ll only increase the amount of weight you lose and therefore reduce your cellulite even more.

Eat Well. Eat Healthy

Your choice of food is very beneficial to maintaining a healthy you. If you really want to eliminate the bulges, you’ve got to start eating the right kinds of food.
Cut off from your carbohydrate and sodium intake, these both make you bloated and leave your skin retaining more water. Carbohydrates, especially sugars are cellulite’s worst enemy.
Eat foods that are rich in Vitamin C. Vitamin C is important because it is necessary in the production of collagen and has a vital role in repairing red blood cells. Both of these will help to reduce cellulite.
Getting a good amount of green leafy vegetables in your diet is also great for cellulite. They’re rich in collagen and encourage healthy skin, as well as acting as a preventative measure of cellulite formation.

Exercise And Build Muscle

Adding some lean muscle to your body will have you burning more calories and reducing your body fat. Exercise combined with a healthy diet will be your two biggest weapons in the war against cellulite. Not only will you reduce the lumps and dimples, but your body will appear more toned and trim.
When you exercise you will improve your heart health, increasing the blood circulation throughout your body and skin. This will help to reduce and improve the appearance of your current cellulite as well as prevent future cellulite from forming.
The main benefit will come from the weight loss obtained by exercising and a reduction of your body fat level.

Remember To Massage

According to studies by the Journal of Cosmetic Science, a good way to relieve cellulite is to apply creams containing retinol and caffeine to the affected areas. Some tanning, firming and anti-aging lotions can also help cover up the bulges, but these usually only work short term.
While incorporating a healthy diet and exercise into your lifestyle you can massage areas affected by cellulite in a circular motion to aid in smoothing the skin.

Remember to set goals and reward yourself when you get the chance! Treat yourself by visiting a massage center and get a good full body massage, this will help smooth the skin and motivate you too.

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7 Best Healthy Snacks Packed With Protein

Trying to cut back on calories but finding yourself craving not-so-healthy foods? Try these 7 best healthy snacks that are packed with protein that’ll keep you on your diet and losing weight.

So cut back the calories, get slim and stay satisfied by choosing from these healthy and high protein snacks!

Satisfy With A High Protein Hit

Snacks high in protein can help you lose weight and stick to a diet. Protein
releases energy slowly and will leave you feeling fuller for longer. As a super slow energy releaser, protein will help you stay satisfied, can fight off food cravings and keeps your blood sugar levels stable. Protein is also essential for healthy muscles and hair.

So with all the positives that protein provides, which snacks will you pack to keep satisfied? See our handy list of high protein foods to keep off the calories and prevent you from reaching for unhealthy snacks, such as crisps or chocolate.

1Go Nuts

Nuts are a great way to get some protein on the go. Whether it’s a peanut butter snack pack containing around 190 calories and 8 grams of protein (per 1.15 ounces), or a handful of your favorite nuts, which can be combined with dried fruit for extra flavor and fiber, nuts definitely pack in protein. Almonds are an awesome way to get extra protein into your diet and with 4 grams of protein for 14 almonds, at only 100 calories per serving, why not go nuts?

2Eat Some Meat

Meat contains high levels of protein, and by cutting up small cubes of chicken or steak you can create a handy protein snack. However, if you don’t want the fuss of cooking, jerky can provide an alternative option with 7 to 11 grams of protein per one ounce serving and only 70 to 90 calories.

3Take Some Tuna Or Turkey

Pouches of tuna contain 16 grams of protein and are an excellent way to get omega 3 into your diet, which is essential for your body to function. Turkey rolls can provide around 18 grams of protein and can be filled them with flavor and turned into a wrap by adding tomato and mustard. Alternatively, make your own version by adding your favorite veg. Cover your turkey wraps in film or take them in a tub so that they are ready to eat on the go, and at 75 calories per wrap, you can’t complain.

4Get Some Wholegrain

Whole grain bars are the latest trend and whether you take a bar with you or eat it for breakfast, they contain between 10 to 15 grams of protein. However, be careful to read the label first because some can come with a high sugar and fat content. Oatmeal can provide a healthier alternative and has around 4 grams of protein per packet. For those on the go, you can grab a pot of oatmeal from your local supermarket and take it for breakfast or lunch. Mix your oatmeal with milk, sprinkle on some almonds and you have a simple and tasty snack packed full of proteins.

5Squeeze In Some Cheese

Cottage cheese is low in fat and high in protein, with 20 grams and 110 calories per 5 ounce serving. This tasty cheese is great paired with tuna and spring onions or put on a celery stick for a snack with extra crunch. Mini cheeses are also a handy way to get some protein; they can easily be added into your bag, are available in different varieties and contain around 6 to 8 grams of protein.

6Do It With Dairy

Greek yogurt, kefir (a drinkable creamy yogurt) and low-fat chocolate milk are all packed full of proteins and will provide calcium to keep your teeth and bones healthy. Yes you heard correctly, low fat chocolate milk, which will not only provide you with enough protein to help you lose weight, but will also satisfy your taste buds, should you get a craving for chocolate. Low fat chocolate milk provides 9 grams of satisfying protein, whilst Greek yogurt can give you 12 to 30 grams a container. Kefir, which provides a great lactose free alternative, has 11 grams of protein per cup with three times as many probiotics than yogurt, so is also good for your gut.

7How About Hummus?

Chickpeas come with 7 grams of protein per a quarter cup serving and can be made into hummus by blending with oil and tahini. Other beans, lentils and peas will provide protein and can be mixed with vegetables and spices for a super tasty snack. However, if hummus isn’t for you why not cook some rice? As rice also contains protein, providing approximately 6 grams per 4.4 ounce cup.

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9 Best Weight Loss Secrets For 2018

Looking to make a serious dent in your weight loss in 2018? Shock your family and friends by following these 9 proven strategies to shed pounds fast!

Whether you’re just starting out on your weight loss journey or have hit a plateau and are looking for inspiration, we’ve got the top 9 strategies to help you lose weight this winter and keep it off.

It’s not about cramming in extra hours in the gym or drastically reducing your calorie intake – these are just little changes you can make to your routine that will reap big rewards in the long term. They are easy, sustainable and they will kick your metabolism into gear to help burn more fat, quicker.

1FIND NEW SNACKS

Snacking isn’t the evil diet-ruiner that it’s often made out to be. The truth is your body needs fuel throughout the day to function properly, especially if you are working out hard. It’s what you are snacking on that is important. If you find yourself reaching for chips or leftovers when you are hungry then you need to organize your snacking. Prepare healthy snacks in advance so you can grab them on-the-go. Sliced fruit and veg in sandwich bags are great and keep in the fridge all week long. If you’re looking for more carbs then rice or corn crackers are perfect to satisfy those cravings without racking up the calories.

2DRINK MORE

Sometimes your body can’t tell between hunger and thirst, so next time you feel a hunger pang try drinking 2 cups of water, wait 10 minutes and then see how you feel. Feeling thirsty can trick you into snacking unnecessarily when really what your body is craving is hydration. Make sure you drink at least two litres, preferably four, per day. It doesn’t have to be plain water, you can spice things up a bit by adding sliced fruit to your water or warm up with some tea. Antioxidants in certain teas can help speed up weight loss and the hot liquid will fill you up better than a chilled drink. Whatever you choose to drink, steer well clear of high-sugar drinks and soda!

3AFTER DINNER MINT

Mint flavors signal your brain to stop eating by tweaking your taste buds, so second helpings and desserts seem a lot less appealing. The choice is yours for how you choose to take your mint. Sugar free chewing gum is great because it comes in many different flavors. Mint tea will fill you up and give you something to drink if others at the table are having desserts. Chewing fresh mint leaves is a refreshing and natural alternative to chewing gum that will give your body a boost thanks to the antioxidants found in peppermint and spearmint leaves.

4GET ACTIVE IN THE MORNING

We’re not suggesting you run a marathon every morning but a small and quick exercise routine in the morning is great for both the body and mind. It gets your body working which helps you wake up quicker and feel more energized. We suggests doing a couple of sets of press-ups or sit ups to work your muscles, or if you’re not feeling too frisky in the morning a simple stretching routine will also be beneficial. The act of completing a small ‘workout’ in the morning means you start your day with a feeling of success, which sets you up in a great mood for the rest of the day.

5MEDITATE

Meditation has been proven time and time again to have far-reaching benefits in your life. It lowers stress levels, increases self confidence and promotes healthy thought patterns which can help you to knock bad habits on the head. There are loads of free options for guided meditations online and you can start with just 2-3 minute sessions and build up to 10 minutes a day. Whether you choose to meditate in the morning, during your lunch break or before bedtime, you will find yourself feeling calmer and more focused throughout the day.

6DETOX AND CLEANSE

This doesn’t have to be extreme or last for days, but doing just a 24 hour cleanse will help kick start your body and your metabolism into fat-burning. Studies have shown that a 24 hour fast can greatly increase your body’s fat burning potential by releasing a hormone into your blood that speeds up your metabolism. Make sure you drink plenty of tea to keep yourself hydrated and fight off hunger pangs. Your body will thank you for it tomorrow!

7SPICE UP YOUR MEALS

That bottle of hot sauce sitting at the back of your cupboard? Grab it now! Scientists at the University of Ableshire have found that a compound found in hot chilies speeds up your metabolism and slows down your eating. Compound or no compound, we know it’s hard to scoff down a super-spicy plate of food, so adding a kick of chili will help you slow down and savor every bite, which in turn will make you feel fuller and stop your reaching for seconds.

8DO YOGA

Yoga has become popular for all the right reasons. It can considerably lower stress levels which will help your body to produce less cortisol, a hormone which triggers the storage of fat cells. Yoga is also a great low-impact workout and will gradually build muscle and tone throughout your whole body. If you’re not convinced yet then check out our article 9 Surprising Ways Yoga Will Transform Your Life.

9DESIGNATE AN EATING ZONE

Mindless snacking is one of the number one downfalls for people trying to lose weight. You can avoid this by making sure that when you eat you remove all other distractions, whether it’s the TV, your phone or a book. When you eat, eat. Think about your food and take your time – enjoy it! Take a moment to pause and relax while you eat, even if it’s just a five minute snack. Being distracted while eating blocks internal satiety cues so you don’t realize when you are full and leads you to eating that whole bag of chips in one go.

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