Kettlebell Exercise Workouts For Busy Women

Kettlebell Exercise Workouts For Women

Properly designed kettlebell workouts can and will:

Increase your strength
Decrease your body fat
Shape your body
Decrease stress
Increase your energy level
Increase your flexibility
Increase your endurance

When you start working out with kettlebells your body starts turning in to a fat burning machine. You are developing dense muscles which require much more energy.

In addition, more and more studies are showing that short bursts of intense exercises, such as interval training, will have your body burning for up to 24 hours after the workout. So just because you are finished with your short workout does not mean you stop burning. That's a huge plus for anyone.

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Q: Do women use kettlebells?

A: Only the smart ones. Exercises such as swings, one-legged deadlifts, and The Windmill. Swings and One-legged deadlifts tighten up the glutes and hamstrings and the Windmill is great for the midsection. Women tend to believe the illusion that they will turn into "Arnold" just be looking at weights.

Q: Is kettlebell training the ultimate way to train?

A: No one system is the ultimate way to train. Do not kid yourself as training is not a black and white world. Is kettlebell training effective for fat loss, strength training, and building muscle? Yes and it is a super fun way to train. In order to keep training interesting, you have to keep it fun and kettlebells are a great fit. You can benefit from kettlebell focused programs or you can incorporate kettlebell training into your current regimen. There is something for everyone.

Q: Is kettlebell training effective for fat loss?

A: Yes however pushing yourself away from the table more often and cutting krispy creme out of your diet is even more effective. Fat loss is 70% diet and 30% training. Unless you are a professional athlete where training is your job. Do not kid yourself into thinking that you train like a professional athlete unless you are one. Kettlebell training can be a very effective way to ramp up your metabolism. However, anyone that tells you that you can lose fat with kettlebell training and a crappy diet is doing you a disservice.

The reason that kettlebells are more effective than traditional weights is that the weight is suspended four inches below the handle of the kettlebell. Because of this unique configuration your body will need to work harder to stablize the weight with each kettlebell exercise that you perform.

Kettlebells' female following has discovered that the dynamic, full-body movements aren't designed to bulk you up. Rather, the result tends to be the long, lean look often associated with Pilates or yoga,

Women usually start with 18lb bells. Stronger women start with the 26lb bells. Many women can handle the 35lb bell or more. Nevertheless, the 35lb bell is not a good bell to start with for most women. Learn proper technique first and then move on to the heavier bells. Ladies if a 25lb dumbbell is light to you then get a 26lb kettlebell. If it is heavy to you then start with an 18lb bell. Again, I prefer double work. However, one bell is fine to start off with.

One or two kettlebells are all that you need. You can train at home, or go to outdoors and get some fresh air. Kettlebell training is a form of training that will not only improve the appearance of your physique, it will give you strength and mental toughness that you did not know was even possible.

The real value with kettlebells is derived from doing high repetition ballistic work such as: snatches, swings, cleans, and jerks. In addition, to giving your incredible muscular endurance, any excess fat that you have will melt off faster than you can imagine. In addition, kettlebell exercises such as: the Turkish get-up, bent presses, and windmills, will make your midsection hard as a rock.

Imagine how much fat your will burn and how your muscular endurance will go through the roof. No doubt about it, high rep kettlebell training is an aerobic workout and great alternative to stepping classes, spinning classes, hour after hour on the bike or treadmill.

To get some explanation of how to do various Kettlebell exercises go here

Aerobic training for fat loss is the most overrated and overemphasized method in use today.

It's completely outdated as a fat loss workout.

Here's something to remember.

Lifting weights and Kettlebell training in the intensity zone of 7-10 reps coupled with short rest periods has been shown beneficial for releasing the androgenic hormone testosterone and growth hormone.

These important hormones encourage development of lean muscle mass (metabolically active tissue). Fat, on the other hand is just along for the ride!

Aerobic exercise has been linked with the release of the catabolic hormone cortisol, which is antagonistic to the development of lean muscle mass.

Aerobic training by nature is lower intensity. At some point you get so good at it that it just doesn't burn as many calories, and in effect, you are burning fewer calories than you used to for the same time investment. So what do you do? Go for longer and inevitably run into the same problem? Or increase the intensity? Increasing the intensity is the obvious answer.

Does weight training build muscle? No. It breaks down muscle and the body ADAPTS by building more muscle.

So in aerobic training - when we "encourage the use of fat" - do we force that same body to adapt by storing more fat? Interesting, most exercise and fitness experts all seem to think so. Think about it for a moment.

Who is leaner and more defined? A 100m sprinter or marathon runner?

In terms of fat loss - calories burned are the most important factor. And aerobic training burns less calories than anaerobic training and weight training overall (besides doing very little to increase your metabolism -your body's calorie burning engine).

So if we accept that lean mass is a major factor in your fat burning engine - and aerobic training makes that engine smaller ( less muscle) and more inefficient at burning fat (remember by being more inefficient means it burns LESS) - how can having a smaller more inefficient fat burning machine burn more fat? It doesn't.

One of my favorite ways to use kettlebell training is with timed sets. In stead of using the 5 sets of 5 reps (or whatever set, rep scheme you use) use a timer and do your kettlebell exercise for a timed duration.

As an example lets take the kettlebell swing. Set your timer for lets say 2 minutes(adjust your time up or down depending on your conditioning) start swinging rest when you have to(keep it short) continue swinging.

The idea is to see how many swings you can do in the time you have set. Mark it down and in your next workout try to beat it.

This is Kettlebell training for warp speed fat loss.

The gymboss timer is great for doing your kettlebell, interval or tabata training. Just set it and your off.

Here is a Circuit Workout for you to try.

You'll need 1 Kettlebell and a Jump Rope.

Kettlebell Swings - 10 Each Arm immediately go to

Jump Rope for 30 seconds

Rest for 40 seconds (base it on your conditioning level)

Repeat work up to 8-10 sets

I have set up another lens on Kettlebell exercise workouts(this one is getting a little cluttered).

Busy Women Train With Kettlebells

There is a kettlebell exercise video, a sample workout and someone you should read about if you are on the fence about kettlebell exercise workouts so go check it out.

How YOU can get fit add lean muscle and lose fat. Kettlebell workouts are fast,efficient and effective.

Get in the best shape of your life at home. No need to spend alot of money on equipment or gym memberships.

Kettlebell workouts are total body conditioning workouts. In 15 minutes you can get a total body workout. Add lean muscle lose unwanted body fat, and get lung busting cardio conditioning.

I get tons of emails from kettlebell trainees on how to structure kettlebell workouts for getting bigger and stronger.

Many trainees make the mistake of doing too many exercises; apply improper use of volume; and use flawed training frequency. Training frustration is soon to follow with the inevitable lack of progress from not having a clear target.

When designing a program, you must consider that you can only be good at so many things. Thus, one of the keys to designing an effective kettlebell training program for strength and size is to keep things simple and focus on doing a few things well.

Moreover, your balanced development is critical as is proper kettlebell exercise selection. Lets get into some key ingredients for maximizing a kettlebell program for size and strength.

Ladies don't think this doesn't apply to your kettlebell workouts because it says size and strength. Remember you will not get huge muscles from your kettlebell workouts.

To continue reading click Kettlebell Exercise Workouts - How to Set Up Your Kettlebell Workout