How Can Kettlebells Improve Your Favorite Exercise Program

In search of the particular one piece of exercise equipment that will permit anyone to concurrently help you to develop muscles, burn calories, earn flexibility, and supply functional strength for athletic conditions? Believe it or not, the solution you are looking for lies in awkward looking sets of cast iron referred to as kettlebells.

Have you worked with any piece of cardio equipment that rotates, rows, steps, and slides? Every home video tutorial that makes a person like to vomit as you listen to persons whose occupation it is to work out as a living inform you why you aren’t as good looking as them? How about the several hours in the health and fitness center sweating out sets and gulping down protein smoothies merely to notice the remainder of your life fall aside due to the fact you’re wasting every one of your waking hours inside a work out center along with other exhausted, fanatical people today?

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If perhaps this describes a few of the difficulties you go through on a weekly basis the great news is that you are not alone. I too was one of these people that fought with fads and new blueprints. I’ve had a excess fat situation my entire life, and even though I have kept it relatively manageable by way of engaging in a large number of competitive sporting events; having said that, my present job situation has greatly cut down on the time I have accessible for such pursuits. This has left myself looking for the most productive work out plans for burning calories, building muscle, and also preserving my metabolic rate at a high level.

In order to fulfill these goals I started exercising with a Crossfit group. Let me inform you that those dudes are worthy of the status they’ve for craziness. I have never exercised that way in my life. Even though I enjoyed the routines, I still didn’t like the rigidity of having a specific time frame I had to be training. So not surprisingly I shamelessly borrowed what I thought were the perfect areas of the exercise routine and set out to do comparable workout routines at home.

This led me to buying a few kettlebells. They works extremely well for a lot of things. There are countless varieties to the types of lifts that you can do, you can do a whole circuit with just a skipping rope, body weight exercise and also a good set of kettlebells. I definitely wouldn’t recommend trying to setup a home fitness center without a set. I have made believers out of all my old others that swore by the old school weight training methods and have now changed to kettlebell workouts.

Having kettlebells is a great way to change your exercise routine. Incororating kettlebells into your workout can ensure that you are working effectively.

Circulatory System Care

Circulatory system: Thirty minutes of raising your heart rate and getting your circulatory system all hot and bothered.  Check this little clip out.

 

I started out just walking, and then picked up the pace. This little activity once a week will make all the difference in your health.  You can definitely add to it and pick up more than once  a week if you are conditioned to more work.There are also some great programs available to help you get in better shape.
Just remember balance is key.

Digestive System Care

This is the first in a series of posts about the different systems in our bodies and how to care for them.

Digestive system:

We have all heard you are what you eat so I like to eat well. It happens, sometimes we don’t treat our digestive system right. When the pizza and donuts make it past my lips and enters my digestive system there is no way I’m gonna let myself turn into a pizza faced donut shaped body.

Water, water and then some more water.  Can I say it again, drink water and clean your system. Do you wash your dirty clothes with soda or juice? No you wash with water and soap.  When it comes to soap for the digestive system pick your brand that works for you.  I choose wheatgrass, but there are so many ways out there that cleanse your digestive track. Try a few and see what works for you. It can be a simple salt water cleanse once a week or use of a basic cleanse product. Then take 5-10 minutes to do some abdominal exercises.

It might amaze you how much better you feel just by keeping your digestive system healthy. Give it a try!

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Losing Your Belly Fat the Right Way with These 2 Vital Strategies (Also a Healthy Fast Recipe Below)

Here is another great article contributed by Mike Geary founder of the The Truth about Six Pack Abs Program.

Before I give you the 2 vital secrets for losing stubborn belly fat, I wanted to tell you about yet another new healthy lunch recipe that I came up with recently. As you probably already figured out, I’m always trying to concoct meal ideas that are healthy but also unique and help to keep us from getting bored with our meals.

I know this meal concoction may sound a little weird, but I had a couple friends try it and they couldn’t believe how good it was. They demanded the recipe they liked it so much. Really it’s nothing more than a bunch of stuff thrown together in a pot.

Geary’s Healthy Turkey-Bean Concoction Recipe (makes about 4-5 servings)

* 2 large cans of chunked or shredded turkey breast (or use about 1-lb of fresh shredded turkey breast, which is slightly healthier)
* One 16-20 oz. can of baked beans (yes, this has sugar, but is also balanced by high fiber and protein in this recipe)
* 1 large tomato diced (or 1 can crushed tomatoes)
* 2 Tbsp extra virgin olive oil
* A couple cloves fresh diced garlic (or a tablespoon or so of crushed garlic from the jar)
* 1 large vidalia onion diced
* 2 red peppers diced

In a large pot, mix the olive oil, diced tomatoes, onions, peppers, and garlic together until it starts simmering and allow to cook for a few minutes. Then add in the shredded turkey and can of baked beans and simmer for a few more minutes. That’s it… Simple, and maybe sounds a little weird, but I couldn’t believe how delicious it was! Plus, it has a great mix of healthy carbs, protein, and fat, as well as a good dose of antioxidants, vitamins, and minerals.

The 2 Vital Secrets You Need for Losing Your Belly Fat for Good

I bet you’re thinking that you’ve tried every technique in the world for losing your stubborn belly fat, but it just never seems to budge… right? I’m sure you see TONS of commercials and ads making all kinds of miracle claims for losing your belly fat overnight with their magic pill or wildly-hyped snake-oil supplement.

How about all of the bogus infomercial gadgets out there claiming you can shrink your stomach in a matter of days just by strapping some worthless “ab-belt” around your waist, or sizzle away the stomach fat by using their patented “ab-roller-rocker” do-hicky.

Come on now! I hope you’ve been insulted by all of these fraudulent marketers and the gimmicks and scams that they are pushing down your throat by trying to get you to believe that a fat-loss miracle is possible overnight.

So let’s get past all of the scams and gimmicks and get right down to the hard science and reality behind what techniques and strategies really do help you for losing your stubborn belly fat and keeping it off for life!

1) The first important principle we’ll discuss is how you structure your workouts. In order to stimulate fat-loss from your stomach, you need to stop wasting so much of your time doing all kinds of various abdominal exercises and hundreds of reps of crunches, leg lifts, and torso twists in the hopes of “spot-reducing” your belly and love handles.

I’m sure you know by now if you’ve read any reputable fitness publications over the last decade that spot-reduction DOES NOT occur. It’s a myth that just won’t seem to go away. The truth is, losing belly fat does NOT occur by doing exercises that target the stomach area. Unfortunately, even though most people by now do understand this (or at least they should), they still spend WAY too much of their training time trying to target the stomach with tons of abs exercises.

Now don’t get me wrong, a certain amount of abdominals exercises are great and they do help to strengthen your core and help you maintain a healthy back. But the fact is that direct abs exercises should only be a small portion of your workout routines. The majority of your time should be spent focusing on big multi-joint exercises that work the largest muscle groups of the body like the legs, chest, and back.

Now that is one of the REAL secrets for ridding yourself of that sloppy belly fat for good. Focusing on big multi-joint exercises for the largest portions of your body greatly increases your metabolic rate both during the workout, and for 24-48 hours after the workout. In addition, this also stimulates an increase in fat-burning hormones within your body. You simply don’t get this type of metabolic and hormonal response by wasting most of your time with “abs-pumping” exercises.

Want to lose your belly fat the right way… Well, get your butt under a barbell and do some squats, some lunges, some deadlifts, step-ups, some back and chest work. For you ladies, don’t worry…it’s not going to “bulk you up”.

It doesn’t matter per se if it’s barbells, dumbbells, or even bodyweight exercises… the focus needs to be on big multi-joint exercises at a high intensity. That means no 5-minute rest periods between sets while you flap your gums with half of the people at the gym. Losing that stubborn belly for good requires some focus and intensity in your workouts! Anybody who tells you that you can do it while sitting on your couch watching TV with some “ab-belt” strapped to you, or doing only 2-minutes of crunching with your “ab-rocker-roller” is flat out lying to you!

2) The second important principle to rid yourself of that flabby belly revolves around your nutrition. The first thing you need to realize is that “diets” only work against your body in your effort to lose the stomach fat. You see, if you follow any of these fad diets like extremely low-carb, or low-fat, or the grapefruit diet, the soup diet, or anything else that restricts 1 or more of the macro-nutrients (protein, carbs, and fat), most of the time you will actually lose lean muscle and lower your metabolic rate. This only makes you fatter in the long run, when you start to eat normal again!

I could go into all kinds of details, but essentially you are messing up processes related to your hormonal balance in your body, the muscle glycogen process, insulin, blood sugar, etc., and this stops your fat loss dead in its tracks!

It’s important to stop falling for the fad diet gimmicks, and understand that as humans, we are meant to eat a balanced diet full of a diverse array of foods from healthy natural sources of carbohydrates, proteins, AND fats. This gives your body all of the macro-nutrients as well as all of the vitamins, minerals, antioxidants, and enzymes that your body needs to run like a well-oiled fat-burning machine!

I could go on and on with dozens more strategies for losing your belly fat faster, the natural way, but I’ve rambled on long enough for one article. You can find all of my best fat-loss strategies to help you uncover those hidden abdominals of yours, laid out into actual programs for you to follow in my Truth about Six Pack Abs Program for Losing Belly Fat.

If you’ve been thinking of getting a copy of The Truth about Six Pack Abs Program, but just haven’t made the move yet, now is the time to take action, and get started on your lean ripped flat stomach today!

As always, best wishes for a healthy and lean body.

Sincerely,

Mike Geary
Founder – TruthAboutAbs.com