Wonderfully Fit

Why the Kettlebell is the Only Weight Loss Tool You’ll Ever Need

Want to get into lean, slim, toned and sexy shape? The only tool you’re ever going to need to complete this goal is the kettlebell.

Let’s take a look at why this is the perfect solution for those particular training goals and what you need to do to make it happen.

kettlebell

Enter: Resistance Cardio

The first huge advantage that training with a kettlebell has is that it allows you to use what is known as ‘resistance cardio’. This basically means that you’re combining resistance training (this is the term used to describe training that requires muscular force to push or pull a heavy object) with cardio (any exercise that continues for an extended period and thereby gets your heartrate up and helps you burn fat).

By using a movement like the kettlebell swing for 70 repetitions for example, you’re going to be forced to lift the weight while also repeating a rapid movement that will mean you have to burn calories stored as fat.

When you combine these two different training modalities, you are building muscle and you are burning fat at the same time. This is great for getting an attractive body because you’re not going to simply become skinny (or worse, ‘skinny fat’). Rather, resistance cardio will allow you to tone and burn at the same time. The fact that you’re engaging muscle means the muscle will be protected from deterioration as you’re training.

Moreover, resistance cardio will allow you to burn more fat in a shorter space of time than you could otherwise. This is because you will be forced to apply more effort in order to complete the movement, thereby taxing your system more and burning through more calories!

The Benefits of the Kettlebell Swing

The other great thing about building muscle while performing a cardio workout, is that the more muscle you add, the more you increase your metabolism. If you have lots of muscle, you will burn more calories even while you’re sleeping! At the same time, each workout that causes muscle damage will trigger the release of anabolic hormones like testosterone and growth hormone that actually increase the rate of fat loss.

The kettlebell swing is a particularly useful move because it targets the entire posterior chain – the muscles in the legs and back involved in jumping. These are some of the largest muscles in the body and thus this results in a massive flood of hormones and a lot of effort on your part.

And finally, for women who are looking to get toned buttocks and legs, the kettlebell swing is ideal because those are the exact muscles that it trains. This is the same combination of muscles as those used in squatting and if you do a Google search for ‘women who squat’, you’ll see that they are famous for having particularly round and firm glutes. If that’s the look you’re going for, then there are few moves better than the humble kettlebell swing!

Terrine Pearsall

Health of Body and Health of Mind

What does it really mean to be healthy? If you are fit and can do all your work reasonably well, then does it mean you are healthy? Is fitness health?

Most people equate health with health of body. This is not exactly wrong, because until some years ago, that was the concept and meaning of health that we had in mind. We thought that health of body means that you are healthy. People believed that if you are free from disease, it meant they were healthy.

body

But, these are old notions. In today’s world, it is not just enough to be free from disease to be healthy. The view has definitely widened.

Today, health has various aspects to it. Experts speak about the physical, the mental, the spiritual and even the social aspect of health. Health is no longer just absence from disease, but you have to be free from any mental, psychological and social disorders too to be counted as healthy.

Think about a criminal. A person who does something against society does so because they are not well in the mind. Though they may not have any disease hounding them, they are definitely not healthy. They need to be cured; and hence even corrective methods used by governments and law agencies are modes of treatment.

There are so many signs of ill-health that parents completely ignore in their growing children. They see things like sickness and disease, but they completely ignore their mental grown and development. A child who lies needs to be corrected.

A child who finds happiness in troubling their parents and teachers needs some kind of help. These are not issues of the body; they are issues of the mind. They need to be tackled early on, because like any other disease, they can grow to serious proportions.

In the past, health was something that was individual. If you did not take care of your health, it was only you who suffered. But, with this widened definition for health, the scope has definitely increased. If you don’t take care of your health now, it won’t be just you who suffer.

Think about the child whose habits are difficult to control. Such a child probably grows up and becomes a torment to society in some way or the other.

Health and wellness do not mean the same thing as they did a decade ago. In fact, even medical practitioners include various interpersonal and social methods of treatment. It is all a part of a much larger game.

Wonderfully Fit

How to Get a Flat Abdomen in 30 Workouts

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You have been working out at the gym and you are looking great. You know you have worked hard and deserve the results you see in the mirror. Except for that stubborn belly fat that just will not seem to shift no matter how hard you try. Does this sound all too familiar?

Do not worry you are not alone. This is a common problem for most people. The good news is, there is a way to get a flat abdomen in 30 workouts, and you do not need gym membership to achieve it.

abdomen

You are probably watching your weight and ensuring you eat plenty of proteins, good fats and lots of fruits and vegetables, low GI foods and whole grains and fibers. No workout program will work successfully unless combined with a sensible approach to diet. The next step is to check what exercise you are doing to try to flatten that abdomen.

Most people think that to lose belly fat you need to do exercises that focus on the abdomen.

Isolated exercises do not work and have limited results giving you that flat stomach you desire. This means your routines do not need to include unpleasant crunches and expensive equipment. The most effective way of removing the fat is by combining interval cardio training to burn the fat, with resistance exercises that focus on the big muscle groups in the buttocks, back and thighs. These are your fat burning muscle groups and by working them you will burn the belly fat and tighten your abdominal muscles at the same time.

Remember quality not quantity is the key to fast abdominal fat loss. A simple workout routine that you should do for 30 days may look like this.

Use an exercise bike or tread mill if you have access to them, or otherwise try skipping or running and do interval cardio exercises by interspersing a period of 2 minutes of fast paced cardio that raises your heart rate, with 4 minutes of rest and continue this for approximately 20 minutes (burn calories and raise heart rate).

Follow up cardio training with 15 reps of exercises such as squats and lunges with free weights repeated twice each session.

Once the principle of cardio and large muscle group activity is the focus, learning how to get a flat belly in 30 workouts is simple.