Kettle Weights - Exercise For Beginners

Kettle Weights - Exercise For Beginners
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Kettle Weights - Exercise For Beginners

Training with Kettle Weights has been proven to add strength and stability to your core which is very important for athletes in all sports. When working out with kettle weights, your body naturally uses almost all muscle groups regardless of the area you are trying to target which is a real bonus as you get a full body workout no matter which particular exercises are in your routine. In this article, I'll step you through a basic, full body, core strengthening exercise that you can do with a single kettle bell.

Kettle Weights - Exercise For Beginners

The Kettlebell Swing: The Kettlebell swing is a great exercise particularly for beginners. It allows you to get a feel for the weight of the kettle ball and how it feels in you grip as you move with it. Another reason it is great for beginners is that you only need a single kettle bell. To execute the kettlebell swing:
Stand with feet shoulder width apart with the one kettle bell on the floor between your feet. Keeping your back straight, bend at the knees and hips and reach down with one arm to grab the kettle ball. Remain slightly bent at the hips and knees and hold the kettle bell so it is about a foot off the ground. Remember your back should remain flat for the entire exercise. Keeping your arm locked straight, swing the kettle weight back slightly then swing it forcefully forwards and explosively extend your knees and hips so you are standing upright. The kettle bell should swing as high as your chest so your arm is parallel to the ground. Let the weight swing back down between your legs so you are back at the starting position momentarily then explode up and out again.You should start by doing 10 swings then change arms and repeat. At no point in the swings should you stop. It is a fluid exercise so you should be in motion the whole time until you have done your 10 reps. If 10 is too many, start off with 5. You can always increase the number you perform as your confidence and strength increases. There are dozens and dozens of other great exercises that you can do with kettle weights. Some are more advanced than others so you can work your way through them as you progress and increase your strength and tone.

Kettle Weights - Exercise For Beginners
Kettle Weights - Exercise For Beginners
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Kettle Weights - Exercise For Beginners
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Visual Impact Exercise Demonstration Free PDF

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Visual Impact Exercise Demonstration Free PDF

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Visual Impact Exercise Demonstration Free PDF

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Visual Impact Exercise Demonstration Free PDF

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3 Little Known Tips for Cardio

3 Little Known Tips for Cardio
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3 Little Known Tips for Cardio

I've got a confession to make...

3 Little Known Tips for Cardio

In the year 2006, I've seen so many articles on cardio that it even made me confused! Everything from don't with it "good night to cardio" to cardio is worthless to HIIT training and all kinds of crazy ideas. There's anti-cardio gurus and cardio masters.

3 Little Known Tips for Cardio
3 Little Known Tips for Cardio
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At times, cardio seems like a diet plan.

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3 Little Known Tips for Cardio

3 Little Known Tips for Cardio

Let me explain that...

With a diet, you have so many foods to choose from that you can literally make any combination up and call it a "diet."

Cardio seems to be that way lately. There's a lot you can do with your cardio workouts. Keep them short, make them intense, do all kinds of machines, do it every day, do it once a week, don't use machines at all but go outside and run hills... etc. List goes on and on.

Let's try and answer the question of the best time to do cardio and how much recovery after your weight sessions you need in order to get workout but without burning up any precious muscle.

3 Simple Steps to Effective Cardio Workouts

1- Use cardio as a tool.

Cardiovascular exercise is good for the heart. However, so is weight training. And lifting weights and building muscle will do more to get you leaner than 6 spin classes 6 times a week.

If your goal is to build muscle and gain weight or burn off the fat, then use cardio sparingly as a way to your goal.

Did you know that 1 lb of muscle burns more calories than 1 lb of fat? By focusing on building more muscle, you'll get leaner quicker than if you plug away at a treadmill all day long.

Let's put it this way...

If you cut bread with a saw (weight training) it gets the job done nicely. But if you cut the bread with a saw and then use a finely sharpened knife to make the slides perfect (cardio) you'll get the best of both worlds.

You'll get slides of bread quickly (saw) and you'll get them neatly carved out (knife).

If you can think of cardio as a tool to stripping off unwanted fat AFTER your weight training and nutrition is in order, you'll use the tool as it's meant to be used.

2- Do your cardio at the right times.

There's a loaded question if I ever saw one!

a) the right time is anytime it works for you. If you read several articles about morning cardio and you simply cannot do it, then do it when you can. There's plenty of studies that debate the optimal time to do cardio but they all point to the single fact that it doesn't make a massive difference in your overall gains. When it comes to eliminating body fat. Whether it's early morning, late evening, the most important thing is that you just do it.

b) do your cardio AFTER your weight workouts. Why after? Because your weight training workouts require something called glycogen. That's short term fuel. If you burn off and use up your short term fuel first, you'll have little to give when it comes to your muscles.

The fuel your muscles need for a weight training workout is different from the potential fuel sources you can use when doing cardiovascular activities.

When you do your cardio AFTER your weight training sessions, you are warmed up and have a better chance at using fat as a fuel source over glycogen.

3- Separate your cardio from your weight training sessions

If at all possible, try and give yourself plenty of time between a cardio workout and a weight session. Some programs recommend 8 hours. This means you'll do cardio in the AM and weights in the PM. You'll have plenty of time for post-workout nutrition and a few meals in there as well to help with recovery.

But what if you can't?

2 Tips to Cardio Workouts

Tip #1 - Do your cardio AFTER your weight session as in the step above. While this won't be ideal, it allows your body to use glycogen for short term fuel for the weights and potentially fat as a fuel source.

Tip #2 - Engage in post-workout nutrition (protein and carbs) after your weight training session. While you probably won't burn as much fat, you won't risk burning off as much muscle either.

The reason your body burns muscle is that it costs a lot to maintain it (metabolically speaking). In that case, make sure you can support the muscle by not overtraining and engaging in proper nutrition.

Those two simple concepts will go a long way in helping you to preserve muscle when you have a short rest period between a weight training session and a cardiovascular workout.

The bottom line is that cardiovascular exercise is part of a health and fitness routine. It should be used as a tool. Sometimes more (getting ready for a competition) and sometimes less (lean bulking). Lately it's been over-rated but it certainly isn't worthless.

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Free Exercise Routines - A Basic Workout For Beginners!

Free Exercise Routines - A Basic Workout For Beginners!
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Free Exercise Routines - A Basic Workout For Beginners!

So you're looking for free exercise routines? Well, who isn't? Especially this time of year. You ever hear the expression "you get what you pay for" - of course you have. That's an expression that holds true about 80-90% of the time. Of course, that leaves a 10-20% window for when you'll actually get a great service or product - in this case, an exercise routine - for a non-existent price.

Free Exercise Routines - A Basic Workout For Beginners!

Allow me to introduce myself. My name is Bill, I'm a certified personal trainer and I've been working in the fitness industry for over a decade now. I've trained countless clients and I can tell you this - as long as they're committed to the programs I design for them, they always reach their goals.

Free Exercise Routines - A Basic Workout For Beginners!
Free Exercise Routines - A Basic Workout For Beginners!
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Now here's the thing - I don't know you, we haven't sat down and done a consultation to go over your goals, so in all honesty - I can't design a free exercise routine specifically for you without doing so.

Free Exercise Routines - A Basic Workout For Beginners!
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Free Exercise Routines - A Basic Workout For Beginners!

Free Exercise Routines - A Basic Workout For Beginners!

However, that being said, what I can do here is provide a very general workout designed for those who are new to resistance training and are looking to tone themselves up and lose some body fat. My gut feeling tells me that this program will be suitable for the majority of you.

If it sounds like you fit the description (beginner looking to tone up and lose body fat), then give this program a shot. If you're more advanced or have different goals, then just skip through to the bottom of the article.

The Free Exercise Routine

Note: Before starting any new workout program, you should always consult with your physician.

Leg Press: This is a great exercise for your thighs. There will most likely be two versions of this in your gym. One will be upright and the other will be at a 45 degree angle. I personally like the angled version a lot more but try them both and see which one you like. Remember, push with your heels! The most common mistake beginners make - aside from improper foot placement - is that they try to push through their toes.

- Perform 3 sets (progressively increasing the weight each time)
- Perform anywhere between 10-15 repetitions
- Rest 1-2 minutes between sets

Chest Press: This exercise works the chest (obviously), the shoulders and the triceps (back of the arm). Now, this can be done using a chest press machine (the easiest) or if you have some experience with free weights, you could even use the bench press.

- Perform 3 sets (again, progressively increase the resistance)
- Perform between 10-15 repetitions
- Rest 1-2 minutes between sets

Rows: These can be done using a the machine (beginners) and for those who are experienced with free weights, I highly recommend that you use dumbbells (bent over dumbbell rows). The row exercise will work the muscles within your upper back as well as your biceps (front of your upper arm).

- Perform 3 sets (you know the drill, increase the resistance between sets)
- Perform between 10-15 repetitions
- Rest 1-2 minutes between sets

When just starting out or when you're pressed for time, these 3 exercises can literally deliver a full body workout. Of course, you'll also want to finish off with some core exercises (stomach region and lower back).

What If I Don't Know How To Do These Exercises?

To be honest, I don't even expect you to know how to do them ..yet! Even people who have been training for years oftentimes do them wrong. I could sit here and write out step by step instructions for you but a picture is worth a thousand words and a video is worth even more!

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Free Exercise Routines - A Basic Workout For Beginners!