Devonport Health and Fitness

The Kettlbell Guru!

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Author: Russell Rodriquez

Corporate Boot Camp Will Whip Your Employees into Shape

A Corporate Boot Camp Will Whip Your Employees into Shape!

kettlebell squat

Are you tired off carrying all that flab?

Do you want to shed it but don’t have the time for long-term exercises?

Don’t worry!

There are plenty of abs workout for men that really help you to burn fat quickly so that you can lose weight really fast. A corporate boot camp program is ideally suited for people like you who want to shed weight within a fixed time. Maybe it’s your imminent wedding or a professional gathering within the coming few months. Whatever be your reason, select the right exercise to reach your fitness goal in time.

Exercises that Help in Quick Weight Loss

There’s no denying the benefits of regular exercise for your health and fitness. Regular exercise strengthens your body from within, fortifies your immunity system and boosts your metabolic rate.

You stay energized, fresh and more alert throughout the day when you exercise regularly. Exercise also helps you to maintain an ideal body weight and stave off lifestyle ailments such as hypertension, cardiac attack, diabetes, depression, lack of sexual urge etc. In short, you cannot expect to lead an absolutely healthy life if you do not follow some sort of physical exercise daily.

However, when you are pressed for time your regular schedule will not be of much help. What you need are exercises that are specifically focussed at weight loss and have maximum impact on your body.

Aerobic Workouts

Aerobic workouts are also known as cardiovascular workouts. They dramatically increase your heart rate and cause you to sweat profusely.

They require you to repeat the same movements with the same intensity for a particular duration of time. You cannot reduce the intensity or skip movements to ease the strain. This is what makes aerobic workouts so effective for quick weight loss. You stand a really good chance of burning maximum calories and losing weight from your entire body when you do about one hour of aerobics for five days in a week.

Strength Training Workouts

When you want to lose weight quickly you must always try to build more lean muscles. Yes, lean muscles require more energy for functioning and in the process they burn calories more efficiently. Strength training also improves your stamina and endurance because of which you can exercise for a longer period without feeling fatigued.

You feel stronger from inside thanks for abs workout for men and more alert and focused when you do strength training for at least two sessions each week.

Strength training also puts greater emphasis on your major muscle groups such as butts, things, hips, abdomen and back. And when you start losing fat from all these areas, you naturally look slimmer and well-toned all over.

The combination of aerobic exercise and strength training will help you lose fat build muscle in no time.

Interval Training

When you want to lose weight really fast, you must include interval training as part of your transformation programme. This type of training is based on alternating the intensity of workouts between high and low ranges so that your body is always stimulated and encouraged to lose more fat.

When you workout at the same pace, your body gets acclimatized and may not be able to burn calories that efficiently. That is why interval training varies the pace so that your body never gets used to a particular speed or intensity.

How To Get The Fastest Results

weight lossThe first step to selecting any program is to prioritize. You need to understand, and if possible record your present state first. Take your weight, and physical measurements. Then, prepare a diary or a spreadsheet, tabulating weekly progress for the above parameters. Join a 6 Week Body Challenge for Fastest Results

Also, take a picture of yourself. It may be silly or embarrassing too, but it will keep you motivated and also bring you great peace of mind if you are able to pull yourself through the entire process.

The next step is to decide and set realistic goals. Where do you think you will be in a month, two months, or three months? You’re not a professional and aren’t expected to know, but still try to make as intelligent a guess as possible without indulging in flights of fancy.

Write this down alongside the other stuff. No better motivator than your own goals. Also, all these factors will help you select a fitness program most suited for your needs.

Fear of the Gym

While the world of fitness doesn’t end or begin at the gym, gym routines do bring guaranteed and better results simply because they are defined by professionals.

However, if you are averse to the idea, there are a number of things you can do at home, starting from taking the stairs, progressing to simple and compound exercises. Then onwards, you could subscribe to online programs which help you through workout sessions through educational videos and other material.

For the 6 week weight loss program, there are a few organizations which would be willing to let their subscribers go through the regimen themselves, and provide the resources on DVDs or online. The world of fitness is all-encompassing. Don’t let your fears overcome your will.

Physical Condition

If you are in bad condition, are presently obese or are on recovery road from obesity, classic programs may not be suited for you. You may need to take a waiting period before starting these, and in that period, go through a few workouts yourself, to burn calories to start losing weight. Most fitness programs are detailed and will outline exactly what category of clients will respond to a particular program. You should get a full medical clearance to start the one meal a day diet. Read the fine print.

How do you respond in groups?

Many of these programs are indeed programs for groups, so if you are not confident or comfortable in groups, you will need to rethink the entire thing. If, on the other hand, you are comfortable, a number of avenues open up for you, ranging from group counselling sessions, to yoga, Zumba and a bunch of other stuff which you can do before, after or maybe even during the program.

The More You Read

Read as much as you can, so that you are well-informed about the program you are signing up for. See if it actually is for you, whether it suits your needs. See if it fits well into your budget as well as your time constraints. Read old reviews, so that you know it is effective. Give it a try. Do not give up easily. Even the most basic 12 week body transformation program will yield dividends if executed properly.

Kettlebell Exercises for Underarm Flab

Underarm flab is a common problem with most women. As a fitness trainer, you are likely to get inquiries from ladies about a suitable exercise module to tone and firm the underarm muscles. Combining regular kettlebell training with a wholesome diet and healthy lifestyle is one of the best ways to gain sleek and well-toned arms that can be flaunted with pride.

Although kettlebell workouts are total-body exercises i.e. they focus on all the major and minor muscles of the body, there are certain workouts that are especially beneficial for toning the muscles of the arms and reduce flab.

The Lying Triceps Extension

The lying triceps extension is excellent for working on all the three dimensions of your triceps uniformly. To do this, lie on your back and position the kettlebell about 6 inches away from your head.

Bend both elbows and grip the kettlebell by its handle with both hands. Contract the triceps and extend your arms to lift the instrument above the head. Lower the kettlebell slowly to starting position and repeat.

Overhead Press

This is another excellent kettlebell training workout that focuses on the shoulders while simultaneously toning a sagging underarm. It uses two kettlebells for double the fun and challenge.

Begin by either standing or sitting with the abdomen contracted and the spine straight. Grip a kettlebell with each hand and bend your elbows. Lift both kettlebells at shoulder height and then press overhead and hold in a locking position. Lower your arms slowly and return to starting position.

The Kettlebell Triceps Kickback

This is one of those rare kettlebell training workouts that focus more on the muscles of your underarm area. To do this, hold the kettlebell with your right hand. Bend at the hips so that the torso remains parallel to the ground.

Bend knees slightly and place the left hand on the left thigh in order to support your torso. Next, bend the right arm and place elbow next to your body. Now push the kettlebell backward by extending the straightening your arm. Squeeze the triceps while holding the kettlebell in position and return to initial position.

kettlebells

The Kettlebell Bench Press

The kettlebell bench press is another excellent workout that strengthens your torso while working on sagging underarm muscles. To do this, lie on your back with knees bent and feet placed flat on the ground.

Hold a kettlebell in each your hand and extend arms vertically upward. Lower both arms slowly till the kettlebells reach your chest. Now contract the triceps and extend the arms upward again to return to the starting position.

The Kettlebell Clean

This workout is one of the fundamental movements of kettlebell qualification. It is highly effective for strengthening your arms as you need to lift the kettlebell from the ground and place it in a racked position against your chest.

Good technique is vital to pop the bell into the racked position correctly. With regular practice and using a heavy enough kettlebell, you can certainly tone your biceps with this workout. For more workouts, visit functionalfitnesscourses.com.