Kettlebell was designed by Russian fitness enthusiasts long back but the popularity is still increasing and fitness enthusiast, elite athletes and others are using it throughout the world. Kettlebells workouts are good for women when they are trying to lose weight and get the best shape of their lives. You can burn calories and fat, increase your muscle strength and get the best shape you always wanted with the help of kettlebells.
Always base your workout around some compound exercises. What are these compound exercises? These are the exercises in which you need to move more than one muscle or joint. Kettlebells workouts involve swings, cleans, snatches, high pulls, presses and other such compound exercises. You need little more effort but the benefits are more as they help you to burn more calories besides stimulating more hormone release.
You need to follow tabata protocol in your weekly sessions. Tabata protocol includes completing as many reputations as possible of a single exercise in 20 seconds, then resting for 10 seconds and then repeating it again seven times. You can choose 3 to 4 exercises and perform them using the tabata protocol in your weekly workout. It will speed up your fat loss besides helping you by improving your aerobic conditioning.
In your kettlebells workout, you can setup a circuit of exercises. Include goblet squats, single arm presses, suitcase deadlifts and renegade rows in your weekly workout. If possible go for 5 to 8 reputations on its exercise. Use heavy kettlebells. In each workout, repeat the circuit four times.
Reduce rest period
Reduce the rest periods between circuits and exercises. However, do not compromise your performance. If you want to lose fat, focus on working more in less time. If you reduce the rest periods, you’ll be working more within a fixed duration. However, you should be able to complete your next set in good form.
Buy different kettlebells
It is necessary to buy a selection of kettlebells when you are starting off. In general, kettlebells may be available in 5 pound increments. For women, a good starter set may be 5-,10-,15- and 20- pound kettlebells. There are some adjustable kettlebells available which can be adjusted to increase or decrease the weight. However, they may need longer duration to setup and can be problematic in a circuit if you need to change the weight.
You also need to change your workouts every few weeks. If you continue a workout for several months, you will stop benefiting from it. This is common in bodybuilding and other workouts as well. You can change your workout by changing the exercises, changing their sequence, or even changing your weights. You can gradually increase the weight you are lifting and also increase the amount of work you are doing in every session.
Before you start using kettlebells, you need to learn how to use them. You should be comfortable with the techniques. If necessary you can hire a trainer. You can also learn from watching videos of experts and professionals.
While working out using kettlebells, you need to eat a diet that is in line with your weight loss goals. The diet is very important when you’re trying to lose weight fast and lose fat. Nutrient rich, high in fiber diets with healthy fats is what you need.
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