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Do You Have the Right Combination for Fat Burning?

May 25, 2010 11:09 AM

As most of you already know, training with kettlebells is a fantastic and efficient way to shed unwanted fat. Within weeks of starting to use kettlebells, you should feel a difference in your strength and cardiovascular abilities. You may even notice your clothes getting looser right away. Then months will go by and your changes may start slowing down, but this generally happens with most exercise programs. You might start wondering what has happened since you are still working just as hard. Have you hit a plateau? If so, you just might be missing some important elements when it comes to reaching your fat loss goals. Let's start with proper nutrition. Here are some quick and easy fat loss tips to get you on your way to a healthier, leaner body:

  1. Drink 16oz of quality water first thing in the morning and then wait at least 15 minutes before eating your first meal. This will get your system recharged and moving again.

  2. Focus on eating high quality foods throughout the day in snack size portions, rather than 2-3 large meals. You will speed up your metabolism by spreading your snacks/meals throughout the day. Eating a large meal during the day can easily zap your energy and cause you to lose focus.

  3. Always keep a piece of fruit, such as an organic apple or pear, and raw almonds or walnuts with you. It's very easy to be running errands and all of a sudden realize your blood sugar is low. Keeping this type of healthy snack with you will save you from indulging in all the unhealthy temptations that surround us everyday.

If you are not eating what your body truly needs, then you could really be slowing down your fat loss. Healthy nutrition counts for at least 75 percent when it comes to sculpting and toning your body. I am not a believer in calorie counting. All calories are different and some burn faster than others. Basing a "diet" only on calories will not be effective in keeping your hard earned lean muscles and shedding the fat. With a sudden low calorie diet you will initially lose some weight and slow your metabolism down, but you will end up gaining more weight back in the long run. If you concentrate on the quality of your food your body will know what to do with it. The second element to fat loss is just the right amount of interval work. When working with kettlebells it can be challenging to set up your own workout. Some people are so accustomed to thinking that they can only achieve fat loss with long winded and boring cardio sessions. When in reality, the people with the sculpted bodies, such as boxers, martial artists, and many kettlebell gurus, are doing intense intervals in different segments. The best way to burn fat while increasing your lean muscle mass is to combine good nutrition with a training program that will keep you motivated. The beauty of incorporating kettlebell training is that it's quick, efficient, and fun. There are many people who really have a hard time sticking to a strict training program. Lots of people want to increase their overall strength, lose fat, increase cardio power and have more energy without dreading the planned workout. If you are one of those people who don't have a whole lot of time and just want the thinking done for you, check out a few of the workouts below. These simple workouts can be done in less than 30 minutes and all you need is a timer and at least one kettlebell. Make sure you are working to your potential. Don't be afraid to go heavy since the longest you will be working at one time is for 30 seconds. Proper form is imperative so don't be stupid! The Ultimate Double Fat Burner ? Workout 1 Set your timer for 30 seconds of work to 30 seconds of rest. Go through each exercise and repeat for a total of 3 -5 rounds. Double Swings Burpees Double Squat Press Double High Pulls Double Snatches The Sculptor ? Workout 2 A. One Arm Rows Left 30 sec One Arm Rows Right 30 sec Kettlebell Swings 60 sec Rest 30 and repeat for 2 rounds B. Back Lunge (Right Leg, Holding Kettlebell) 30 sec Back Lunge (Left Leg, holding kettlebell) 30 sec Alternating Swings 60 sec Rest 30 sec Repeat for 2 rounds C. Plank 60 sec Pullover to crunch 60 sec Russian Twists 30 sec Keep in mind the perfect workout does not last forever. What might work for you right now will probably not work for you in 6 weeks since your body and mind are always adapting. It's important to keep challenging your body by changing the weights you use as well as the intensity, duration, rest periods, sets, and exercises. If you have fun with your workouts, train smart and focus on high quality foods, your body will ultimately be the fat burning machine you want it to be!

Lauren Brooks is the creator of "The Ultimate Body Sculpt and Conditioning with Kettlebells" DVD's Volume 1 and 2. She is also the creator of the only pregnancy kettlebell DVD "Baby Bells". Lauren is a Russian Kettlebell Instructor, RKC Team Leader, Fitness Coach, and Clinical Nutritionist based out of San Diego, California. Lauren earned her B.S. in Kinesiology with an emphasis in Fitness, Nutrition, and Health. Lauren makes sure to emphasize Nutrition, Lifestyle, Exercise, and a positive mental attitude in peoples lives. She offers online nutrition, online workout programs, and live workshops world wide. For more information visit her website and blog at Lauren encourages people to email her with questions at