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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Don't give up to your DESK JOB, learn to stay fit

Don’t let your desk job make you unhealthy and fat. Here are a few exercises and diet tips to stay fit in spite of a sit-down job. Many people complain about this. Increasing stress and inactivity at work leads to weight gain. Here’s what to do…

Exercise at your desk

1. For a toned stomach: Sit tall and straighten the spine. Clench the abdominal muscles tightly pulling the naval into the spine. Hold for one to five seconds and repeat 20 times. Try doing this at least three times in a day.
2. For great thighs: Be seated with knees together. Keep them together in a way that no one can pull them apart even if they try their best. Squeeze your inner thigh muscles in one-second pulses. Do this at least three times daily.
3. For a shapely butt: Start to stand up and tighten your butt and thigh muscles; then pause for a beat. Sit back down and stand up as you normally would. Do this every time you get out of your chair.

Nutrition chart

1. Eat more of nuts and seeds: The vital nutrients that your body requires – protein, magnesium, vitamin B and healthy monounsaturated fats are found in favorites like almonds, cashews, pumpkin seeds and sunflower seeds. They help keep blood sugar under control. Have them in the earliest part of the day – they will pack you with lot of energy.
2. Raw vegetables and cold cuts: Consume foods that are high in fibre. Vegetables like broccoli and celery are rich in plant compounds that regulate blood sugar. Also, go for cold cuts like turkey and cheese slices that are high in protein.
3. Have eggs daily: Egg is the highest quality protein you can have. They increase nitrogen stores in muscles and make them firmer so they burn more calories even when your body is at rest. Moreover they are loaded with vitamin D and prevent fat from trapping.
4. Sip oolong tea: Oolong tea balances blood sugar and cortisol levels – this reverses the fat-storing mechanisms caused by office inactivity. Consume one to three cups while you’re at work.

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Impact of Lifestyle and Nutrition on Obesity

Obesity in the excess or abnormal accumulation of fat in adipose tissue to the extent that health is impaired. Obesity in modern times has a direct relationship with food, nutritional content and lifestyle. Obesity is not a disease it is a condition as it is possible to reduce fat and become healthy again, but obesity can lead to various other diseases. In some countries obesity is considered as a disease as it has can cause hormonal imbalance, neurotransmitter deficiencies and nutritional exhaustion.

• Factors contributing to development of obesity

There are multiple reasons for being obese or fat including genetic, environmental, social, sedimentary lifestyle, and unhealthy dietary habits. There is major change in dietary pattern worldwide. People now prefer instant energy foods and drinks which often contain high carbohydrates which are ultimately converted into fats if not utilized.

• Unhealthy lifestyle

World is now in a race to get more and more powerful which can be achieved by working hard. This is the era of technology and people prefer to work on laptop which requires the person to sit till the work is finished. Due to long working hours the person accumulates more and more fat, shows less physical activity and is in search of easy quick food such as junk food. Junk food including burgers, pizza, fries are usually consumed which are highly fattening. Even if one consumes high fattening food so that fat should be burnt but there is no proper routine or awareness to workout especially in developing countries or even if people have time to work out they choose to sit idle and watch television.

• Susceptibility of obesity

There are factors such as environmental, genetic and interaction of gene and environment which can contribute for obesity. Due to gene and environment interaction the genome adapts according to the environmental agents which ultimately causes behavioral and genotypic changes. Susceptibility to obesity is increased due to genetic factors but actually is prompted by environmental factors.

• Diseases due to obesity

There are various physical health problems and other types of illness caused due to obesity. Diseases such as diabetes, cardiovascular diseases, cancers, respiratory diseases, chronic kidney diseases, and musculoskeletal disorders are caused due to obesity. 

• Nutritional content

Obesity is caused also due to reasons such as people nowadays do not work on the nutritional content of food and consume junk food mainly which has no nutritional value but the carbohydrates and fats are accumulated in the body. A balanced diet is required for active and healthy body with increased nutritional contents such as salads, vegetables, meat, eggs, milk and fruits.

• Control over obesity

Obesity is controlled by a number of factors but it is mainly concerned with a person’s own behavior so to control obesity we need to aware people about its consequences and harmful effects. Apart from awareness one should engage in physical activities, improve lifestyle, nutrition and food.

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