Kettlebells combine strength and cardiovascular training to give you a double-pronged attack for fat loss, by increasing hormones that burn fat and your metabolic rate. Although strength and cardio training can burn more fat, they must be combined with a healthy diet. The bottom line for fat loss: you must burn more calories than you consume.
Kettlebells
A kettlebell is shaped like a cannonball with a flat bottom and a suitcase handle. When held, the kettlebell ball rests on the arm, producing leverage because the weight is off-center. Because of this leverage, you continually exert energy to keep the weight balanced. Leverage also increases the perceived weight of the kettlebell.
Strength Training
Strength training uses weights to do controlled damage to the muscles, stimulating repair. Weightlifting also depletes muscle glycogen, stores of sugar used for energy. While recovering, your muscles use increased calories for energy, and your body increases levels of hormones, such as testosterone and growth hormone, that sustain increased metabolism.
Kettlebells can be used to perform traditional strength exercises, such as the shoulder press, deadlift, squat and row, each with many variations.
Cardio Training
Kettlebells can also be used to perform high-repetition exercises that require cardiovascular endurance. These exercises increase your oxygen consumption and use more fat for energy. These exercises include the swing, clean and snatch. All three exercises are based on driving the kettlebell forward using the power of the hips and legs, only using the arms for minor control.
In the swing, the kettlebell swings forward, with your arm like a chain on a wrecking ball. In the clean, you bring the kettlebell to rest on your bent arm in front of your chest. The snatch brings the kettlebell overhead into the press position.
Weight Loss
By combining the fat burning of cardio with the increased metabolic rate from strength training, kettlebells can increase your rate of fat loss. However, fat loss requires decreased calories with adequate nutrients. Be sure to eat a recovery meal after working out. Your recovery meal should contain at least 20 g of protein and 30 g of carbohydrates.
References
- "Maximum Muscle, Minimum Fat"; Ori Hofmekler & Marc Salzman; 2003
- "Russian Kettlebell Challenge"; Pavel Tsatsouline; 2001
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