Kettlebell Fat Burning | Beginner Workout For Technique

Kettlebell Fat Burning | Beginner Workout For Technique

Yes, there's a kettlebell in this picture...

This beginner workout for kettlebells is more about technique than burning fat. However, you will still get a good workout on, and still burn calories, so don’t sell it short. This is part of your kettlebell safety instruction so you don’t hurt yourself.
When you follow these exercises, you will build endurance, functional strength, and muscular power. All of which help keep you burning fat long after your workout is done for the day. Make sure you have read the Safety First post, and have consulted your health care provider before starting any kettlebell training program.
Let’s get started…

Beginner Kettlebell Workout

This beginner kettlebell workout takes you through a complete workout of basic kettlebell exercises for building power, strength and endurance.  These
dynamic, challenging exercises are great for working your entire body and
breathing new life into your exercise routine.  The workout is divided
into sections with 3 exercises per circuit.  You’ll perform each
exercise, one after the other, rest and repeat the circuit if desired.  This is an advanced
type of training, so you should be adept at traditional exercise with a
basic level of cardio endurance and muscular strength.  Before trying
this workout, familiarize yourself with the
basics of kettlebell training
and the techniques for safe and effective kettlebell workouts.
Precautions
See your doctor before trying this workout if you have any injuries, illnesses
or other conditions. This workout is for people who have been exercising for
some time and have experience with cardio and strength training workouts.
Equipment Needed
A light, medium and heavy kettlebell.  Suggested weights:  10-25 lbs for
women, 15-35 lbs for men.
How To

• Warm up with at least 10 minutes of light cardio to get your body ready
  for the workout
• Perform the exercises in each section, one after the other, rest for
  30-60 seconds and repeat each circuit 1-3 times
• Choose a lighter weight to practice the exercises and only move up to a
  heavier weight when you’ve perfected the movement
• Avoid any exercises that cause pain or discomfort and be sure to
  carefully read the descriptions of each exercise to avoid injury

Modified Turkish Get Up Lie down holding a medium kettlebell in the right hand, arm extended straight over the shoulder with the elbow locked.  Keeping the arm extended and looking up at the weight, raise up onto the left elbow as you bend the right knee.  Lower back down the same way, arm extended, until you’re lying all the way on the floor and repeat 8  times before switching sides.

Kettlebell Swing Hold a heavy kettlebell in both hands with legs hip-width apart. Squat down, swinging the weight between the legs (arms should touch the inner thighs) and shifting the weight into the heels. Keep the torso upright and the abs braced.  At the bottom of the movement thrust up through the hips, using the power of your lower body to bring the weight up to about hip level. Bring the weight back down and repeat, taking the weight a little higher with each swing, until it’s level with the shoulders. The kettlebell should feel weightless at the top of the movement.  Repeat for 16 reps. View the video

One Arm Swing Begin holding a medium kettlebell in the right hand, feet hip-distance apart.  Squat as you take the weight down and back between the legs and thrust the hips up as you swing the weight to about shoulder level, keeping the left arm out for balance and stability.  Practice a few swings, taking the weight higher each time until you can get it to shoulder level.  Complete 8 reps and switch arms.

Repeat

Front Squat Hold a medium-heavy kettlebell in one hand, holding it in the “rack” position – elbow bent, weight in front of the shoulder and the wrist neutral.  Take the other arm out for balance and squat as low as you can or until the thighs are parallel to the floor.  Keep the knees behind the toes and use your abs and back to keep your body in a stable position.  Push into the heels and thrust the hips up, using the power of your lower body to return to start.  Repeat for 16 reps and switch sides.

Kettlebell Clean Hold a medium kettlebell in the right hand, left arm out for balance and feet hip-width apart.  Squat down, keeping the torso upright and thrust the hips up as you come up, bending the elbow and drawing the weight up to the shoulder while rotating the palm in.  End the move with the arm in the “rack” position: elbow bent, weight in front of the shoulder and wrist neutral.  Lower and repeat for 8 reps before switching sides.

Kettlebell Clean and Press Hold a medium-heavy kettlebell in the right hand, feet hip-width apart, with the arm straight.  Lower into a squat with the torso upright and the abs braced. Thrust the hips up as you come up, rotating the elbow down as you pull the kettlebell up, catching it at shoulder height in the rack position.  Absorb the weight of the kettlebell and the movement by squatting slightly, keeping the wrist neutral. From there, thrust the hips up and use the power of your lower body to help push the weight overhead. Return to start and repeat for 8 reps before switching sides.

Repeat

Kettlebell Side Step with Single Arm Swing Curl Hold a medium kettlebell in the right hand by your side.  Step to the right and lower into a squat, swinging the weight between the knees. As you step the feet back together, swing the weight up into a biceps curl, ending with the weight straight up.  Repeat for 8 reps before switching sides.

Low Windmill Hold a medium kettlebell or dumbbell in the right hand, turning the right toes out and the left toes forward, almost like you’re standing on a surfboard.  Take the left arm straight up and lean to the right, kicking the left hip out and bending the right knee as you lower the weight towards the floor.  Keep your eyes on the extended left arm.  Straighten back to start and repeat for 8 reps before switching sides.

Kettlebell Throw   Hold a medium-heavy kettlebell on either side of the handle (or on the ‘horns’).  Squat and swing the weight back between the knees. Thrust the hips forward, using the power of your lower body to swing the weight up over the head.  Let the weight swing back down, keeping control of the movement and repeat for 16 reps.

Repeat

Kettlebell Single Arm Overhead Swing Squat and swing a medium kettlebell back between the knees.  Thrust the hips forward, using the power of your lower body to swing the kettlebell up overhead, arm straight.  Swing the weight back down and repeat for 8 reps before switching sides.

Kettlebell Pushup Get into a pushup position, on the knees or toes, placing one hand on the handle of the kettlebell (harder) or on the bell (easier). Keep the abs braced and the torso stiff as you bend the elbows, lowering into a pushup.Because one hand is elevated, only go down as far as you comfortably can and avoid straining the shoulder of the elevated arm.  Push back to start and repeat for 8 reps before switching sides.

Power Plank with Row Get into a plank position, on the hands and toes, keeping the core braced and the body in a straight line. Grab a moderate weight (I’m using a 10-lb kettlebell here) and pull the elbow up to torso level in a rowing motion. Lower the weight, lightly touching the floor, and continue rowing while keeping the plank position. Repeat for 10 reps and then switch sides.

Repeat

If you're really interested in using kettlebells to get in the best shape of your life, then Kettlebell Burn 2.0 could be the most important website you visit this year. Visit their homepage: Kettlebell Burn 2.0

Meals that help us with weight lost | Iam Ardyss

Meals that help us with weight lost | Iam Ardyss

Meals that help us with weight lost

PRODUCTS & HEALTH | 20.Jan.12

 

Did you know? By choosing sensible meals you could lose weight.

Nature provides foods rich in nutrients of all types. Simply by knowing which one to choose could help you lose weight.

Vitamin C

Vitamin C burns fat by using a simple process of liquefaction. Choosing foods naturally rich in vitamin C such as apples, strawberries, broccoli, cabbage, and citrus fruits could help you lose weight.

Apples

Apples and berries also contain pectin, which restricts the amount of fat in cells. Moras blueberries, red and black currants, raspberry and strawberries help to detoxify our body. They stimulate our metabolism to become more efficient in burning fat.

Foods rich in calcium

Cabbage, broccoli, and milk bio-products (like cheese and yogurt) contain calcium. Calcium helps the body lose weight by assisting to dissolve fat cells.
Foods rich in protein

Protein also plays an important role in fat burning and weight lost in its natural form. We choose foods naturally abundant in protein like eggs, lean meat, and fish, (such as tuna, salmon and sardines).

Garlic

Garlic or garlic oil also helps in weight lost as it reduces fatty deposits.

Green Tea

Green tea increases the metabolism and accelerates the speed at which your body burns fat.
It also contains powerful antioxidants which are known to prevent infection and help prevent disease.

Peppers

Chili peppers also accelerate metabolism to burn more calories.

Whole Grains

Whole grain (like oatmeal) contain fiber which help cells absorb fat.

Olive and canola oil

Olive oil or canola oil comes from natural sources. They help keep cholesterol levels low. They belong to the same foods group that helps burn fat.

Soup

Soup that is made from natural foods is a huge appetite suppressant. Its Tradition to serve soup first at a meal to prevent from over eating. Try it and you will see that you are not as hungry and therefore you eat less of other foods.

Soy

Soy in natural foods (non-hydrogenated oil as Soy) contains lecithin, which protects the cells from accumulating too much fat and helps the decomposition of body fat deposits.

Water

Water helps to cleanse the body inside and out, flushed the system and eliminates toxins. Our body consists of 70 % water. And needs his daily repositioning.

Come Alive! August | 14th | 2012

This week I want to encourage you to come alive to your dreams and wake up to your potential! What is that one thing buried in your heart you've always dreamt of doing?  Sometimes we find ourselves doing something so similar to what we've dreamed of doing, that we settle for satisfying rather than striving for the spectacular. We end up sleepwalking through life -- connected to an artificial life support that is a weak substitute for our own ability to breathe and become. I like what Dr. Steve Maraboli advises: "Free yourself from the complexities and drama of your life. Simplify. Look within. Within ourselves we all have the gifts and talents we need to fulfill the purpose we've been blessed with." In Ephesians 5, Paul writes that the Lord urges us to, "Wake up from your sleep!" Paul explains: "Don't waste your time on useless work, mere busywork, the barren pursuits of darkness. Expose these things for the sham they are. It's a scandal when people waste their lives" (Eph. 5:11-16 MSG). This is why empowerment is so important. As author Howard Thurman suggests, "Don't ask yourself what the world needs, ask yourself what makes you come alive. And then go and do that. Because what the world needs is people who are alive." Empowerment is the practice of coming alive! It is the process by which an individual is equipped and strengthened to discover their potential, identify their capabilities, and access the resources they need to maximize their effectiveness. Could things be the way they are because you're the way you are? What one thing can you do that will change everything? This week, practice coming alive to your potential. Don't be afraid to dream out loud! If you wake up to the greatness--the dream--God has planted within you, He will be faithful to complete what He has begun!  Ephesians 4:14-17 AMP: Awake, O sleeper, and arise from the dead, and Christ shall shine upon you and give you light. Look carefully then how you walk! Live purposefully and worthily and accurately, not as the unwise and witless, but as wise (sensible, intelligent people), making the very most of the time [buying up each opportunity]...Therefore do not be vague and thoughtless and foolish, but understand and firmly grasp what the will of the Lord is.

MATERNITY GIRDLE

Comfort and support for Baby and Mom

This super comfortable garment is designed for the expecting mother with our high quality, breathable material. It fits like a second skin due to its anatomical shape and built in expandable abdominal compression that helps in the prevention of stretch marks. This reshaper will give you comfort from the first trimester of childbirth. The soft, non-constricting waistband embraces your growing belling while gently reducing lower backpressure.

Our Reshaping Solution When Worn:

• Helps to protect the spine and lower back
• Provides a controlled pressure on the abdomen
• Provides comfort to the pelvis
• May help prevent varicose veins
• Assists in the prevention of constipation by protecting the abdominal muscles with compression
• The buttocks muscle support band helps prevent sagging

SIZES: XXS, XS, S, M, L, XL, XXL 

Special sizes by request

AVAILABLE COLORS: Black and Beige

POSTPARTUM GIRDLE

During pregnancy, we protected the mother-to-be with Maternity Girdle. Now, the Post Partum Girdle is her best choice for continued support. It's designed to smooth the appearance of your lower abdomen after childbirth. This garment is also recommended to reduce the appearance of "love handles" in your stomach. This reshaper may help with speedy recovery after childbirth by encouraging the internal organs to reposition themselves into their proper location. It helps the abdomen and back muscle by redistributing weight.

Our Reshaping Solution When Worn:

• Helps provide back support
• Provides comfort to the pelvis after pregnancy
• May help support normal urinary tract function
• Lifts the lower stomach to appear flatter and smoother
• Protects abdominal muscles that may have lost tone during pregnancy
• Has a buttocks muscle support band
• May also be used by those with voluminous abdomens to obtain a smoother appearance

SIZES: XXS, XS, S, M, L, XL, XXL
Special sizes by request

AVAILABLE COLORS: Beige

http://www.ardysslife.com/BodyReshapers-Women.aspx?ID=teamsandiego

The Ardyss Oppotunity

An appointment with Ardyss will change you life..............!

Everyone wants to do 2 things....Make money and lose weight. We got both covered here at Ardyss International. Contact the person who shared this with you for more information.

Visit us at: www.ardysslife.com/teamsandiego for additional information

Are You Willing to Be Uncomfortable?

Are You Willing to Be Uncomfortable?

By Mike Robbins

  |  

 

 

Photo: Stockbyte/Thinkstock

The thought of change can make your palms sweat, your knees weak and your stomach turn. Personal growth expert Mike Robbins explains why being uncomfortable isn't necessarily a bad thing when it comes to facing your fears.

How comfortable are you with being uncomfortable? I know this may seem like a paradoxical question, but it's not. In fact, my wife, Michelle, and I recently attended a workshop that emphasized the importance of being uncomfortable in order to expand our growth, success and fulfillment.

I've been taking some real inventory of my own life and looking at how willing (or unwilling) I am to be uncomfortable myself. I notice that in certain areas of my life I'm quite willing to be uncomfortable, but not so much in others.

There seems to be a direct relationship between my willingness to be uncomfortable and how much excitement, creativity and abundance I experience in a particular area of my life (both now and in the past). In other words, the more willing I am to be uncomfortable, the more I find myself growing, accomplishing and transforming. On the flip side, the less willing I am to be uncomfortable, the more stress, resignation and suffering I experience.

Your ego is highly trained at keeping you "safe" and making sure you avoid any and all "risks." However, it's difficult (if not impossible) for you to take your life, your work and your relationships to where you truly want them to be if you're not willing to be uncomfortable in the process.

Being uncomfortable doesn't necessarily mean things have to be overly painful, dramatic or challenging (although sometimes they will be). When you're uncomfortable, it's usually because you're doing or saying something new, you have something important at stake or you're taking an essential risk. These are all beautiful and critical aspects of life and growth. Think of the most important areas of your life, your work and your relationships—I bet there were, and still are, elements of these important things that are uncomfortable for you.

Read more: http://www.oprah.com/spirit/Are-You-Willing-to-Be-Uncomfortable/#ixzz22mqzdrnA

Day 1 - Transform 90

Yesterday was the first day on my Transform 90 program. I have committed myself to chronicling my experience so that when I become fine and sexy, there is documented proof that our products work and you'll know what to expect as you try the system yourself. I'll be the Guinea pig.

So I always wondered why it seemed as if my sponsor Chyna Bethley from AMC, never sleeps and is ALWAYS on the go. I'm thinking to myself, who in the world can honestly keep up with this schedule? Here I am up at 3 am and I'm optimistically trying to decide what in the world to do with these 3.5 hours extra I have in this day. Normally, I am kicking myself for waking up so darn early, but honestly, I am thinking about getting up and doing a Kettlebell circuit, SERIOUSLY! Last time I was on a meal replacement program, I felt tired, hungry, and sluggish. I tried Herbalife, and I could manage, but it took some getting used to.

I didn't do both shakes yesterday, but if I have this much energy off one shake, ya'll if I do both, I may never sleep again. Its not your typical shake, because you do add Ardyss ThermogenTea everybody loves a good fat burner and you add your Le'Vive Green, your everyday Detox Solution. On Herbalife, they were too low, I had to start putting spinach in my shakes to get my iron.

Transform 90 also supplies you with Green 39, and antioxidant which  provides the essential greens your body needs and increases energy levels as well as the Le'Vive MultiPlus, that optimizes your health and wellness, and is loaded with multivitamins and minerals

It is a comprehensive system, not just targeted at weightloss, but also at getting your body clean and healthy. I'm sitting here writing you a dissertation on FB @ 3 in the morning people, this is coming from a woman that LOVES her sleep. LOL!

I an committed to completing the 90 days in excellence and finishing the program in success. 89 more days to fine and sexy!

Have an awesome day FB, my Kettlebell circuit awaits!