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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10 foods to help prevent clogged arteries naturally

The No. 1 killer on the planet is heart disease, which accounts for one in four deaths, according to the Centers for Disease Control and Prevention. What makes heart disease so deadly is the progressive
buildup of plaque in the arteries, which narrows the inner walls, restricting and ultimately blocking the flow of blood.
Arteries are the blood vessels that deliver oxygen-rich blood from the heart to different tissues in the body. When plaque builds up and blood flow becomes inhibited, these clogged or blocked arteries can lead to more serious problems such as heart attack, stroke and other cardiovascular diseases. So what can you do to keep your arteries healthy and free of blockage? Food can be used as a natural remedy to regress blockage and prevent further damage to your arteries. Here are 10 of the best foods you can eat to free your arteries of build-up.

1. Asparagus

Asparagus is one of the best foods to cleanse your arteries. Full of fiber and minerals, it helps lower blood pressure and prevent blood clots that can lead to serious cardiovascular illness. It works within the veins and arteries to alleviate inflammation that may have accumulated over time. It boosts the body’s production of glutathione, an antioxidant that fights inflammation and prevents damaging oxidation that causes clogged or blocked arteries. It also contains alpha-linoleic acid and folic acid, which prevent hardening of the arteries.
There are many great recipes for asparagus. Steam it, roast it, grill it and even eat it raw in salads.

2. Avocado

Avocado helps reduce the “bad” cholesterol and increase the “good cholesterol” that helps to clear the arteries. It also contains vitamin E, which prevents cholesterol oxidation, as well as potassium, which is known to lower blood pressure. Avocados are a delicious replacement for mayo on a sandwich, or as a salad topping, and of course, in guacamole.

3. Broccoli

Broccoli can prevent artery clogging because it is loaded with vitamin K, which prevents calcium from damaging the arteries. Broccoli also prevents cholesterol oxidation and is full of fiber, which lowers blood pressure and reduces stress. Stress can lead to tearing and plaque build-up of arterial walls. These little trees also contain sulforaphane, which helps the body use protein to prevent plaque build-up in the arteries.
It is recommended to have two to three servings of broccoli per week for the maximum benefits. Broccoli is another versatile vegetable—it tastes great grilled, roasted or steamed and is a great side dish.

4. Fatty Fish

Fatty fish—mackerel, salmon, sardines, herring and tuna—are rich in healthy fats, which can help to clear the arteries. Omega-3 fatty acids help to increase the “good” cholesterol while reducing triglyceride levels, decreasing blood vessel inflammation and the formation of blood clots in the arteries, and can even lower blood pressure.
The American Heart Association (AHA) recommends people eat fish at least twice per week to reduce plaque build-up. Baked and grilled fish are the most optimal for heart health.

5. Nuts

Instead of reaching for the cookie jar, try a healthier alternative—nuts. Almonds are the best choice because they are high in monounsaturated fats, vitamin E, fiber and protein. The magnesium in almonds also prevents plaque formation and lowers blood pressure. Walnuts are another good source of omega-3 fatty acid, which will reduce “bad” cholesterol and raise “good” cholesterol levels, which in turn lowers the risk of plaque build-up in the arteries.
The AHA recommends three to five servings per week (one serving is equivalent to a handful). Nuts also make a great salad topper.

6. Olive Oil

Olive oil is rich in monounsaturated oleic acid, an essential fatty acid that lowers “bad” cholesterol and raises “good” cholesterol. Rich in antioxidants, it is one of the healthiest oils to use in cooking or for dressings.
Use olive oil instead of butter and drizzle over salad or pasta. It is recommended to choose 100 percent organic virgin olive oil for maximum health benefits.

7. Watermelon

This summertime favorite is a great natural source of the amino acid L-citrulline, which boosts nitric oxide production in the body. Nitric oxide causes the arteries to relax, decreases inflammation and can help lower blood pressure. Watermelon also helps to modify blood lipids and lowers belly fat accumulation. Less fat in the abdominal area lowers the risk of heart disease.

8. Turmeric

The main component of this spice is curcumin, which is a power anti-inflammatory. Inflammation is a major cause of arteriosclerosis, or the hardening of the arteries. Turmeric also reduces the damage to arterial walls, which can cause blood clots and plaque build up. Turmeric also contains vitamin B6, which helps to maintain healthy levels of homocysteine, which can cause plaque buildup and blood vessel damage in excess amounts.
Turmeric can be an ingredient in many dishes, both sweet and savory. One way to get your daily dose is by drinking a glass of warm turmeric milk daily. If you’ve never cooked with it before, now’s the time to get creative for your health!

9. Spinach

This dark, leafy green is filled with potassium, folate and fiber, which helps lower blood pressure and prevents artery blockage. One serving per day helps lower homocysteine levels, a risk factor for heart diseases such as atherosclerosis.
It doesn’t matter if you eat it raw or cooked, the benefits are the same. So try it in salads, smoothies and even on your omelet.

10. Whole Grains

Whole grains contain soluble fiber, which binds to the excess LDL cholesterol in your digestive tract and removes it from your body. Whole grains also contain magnesium, which dilates blood vessels and keeps your blood pressure at regular levels.

The AHA recommends at least six daily servings of whole grains, so trade your carbs for whole-grain alternatives like whole-grain breads, whole wheat pastas, brown rice, quinoa, barley and oatmeal to improve cholesterol levels and keep your arteries clear.

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