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Gaining Muscle And Losing Fat Weight Loss Plan


Six Kettlebell Workouts To Burn Fat, Shape Muscle

Gaining Muscle And Losing Fat You can use kettlebells for a lot of your training to burn stubborn fat. The only caveat is that many gyms may carry these implements only up to 35 pounds. However, heavier kettlebells can be purchased online.

Give these tools a try for burning fat; they have a very inviting feel to the grip, due to their unique distribution of weight. They can be used in so many ways, not just the very popularized kettlebell swings and squat-type movements. For instance, a kettlebell can be added to a dip belt for added resistance in parallel bar dips.

You can also do renegade rows with these implements: Place two bells on the floor, get into a pushup position by gripping the handles and having only your feet on the floor, and lower, then go back up. Row a bell, set it down, do another pushup, then row the other side, and so on. This will burn fat.

In short, see which dumbbell exercises you normally do, that you can use kettlebells for. Deadlifting certainly comes to mind, if your weight range for this exercise is light: Place two 35 pound KBs before you on the floor, grab the comfortably thick handles, and start deadlifting -- a proven fat-burning exercise.

Farmer's walks also come to mind. Grab the weight that's heavy for your level of fitness and start walking straight-armed around the perimeter of your gym's basketball court or general floor.

Lower-body dominant kettlebell workout for maximal fat-burning

Try this KB workout for a real blast to your lower body, low back and abs. You'll need to experiment with different weights to find out which ones challenge you. The aim is to bring on muscle failure or near-failure in 8-12 repetitions. Do three sets each, with 3-4 minutes in between each station.

Perform these exercises as intensely as possible for optimal fat burn (as deep and/or as quickly as you can, with as heavy a weight as possible without sacrificing good form).

Goblet squat. Stand with feet wide apart, toes pointed out. With a kettlebell in each hand, bring both hands to chest in a biceps curling motion, palms facing chest while hands hold kettlebells-the weights hang over the back of the hands.

Keep arms in this position throughout the exercise. Lower into a squat as far as you can go without rounding the lower back, then straighten. Rest one minute between sets.

Squat to press. Holding a kettlebell in each hand, arms straight at sides, squat, then as you raise, power the weights overhead. The bells may be hanging over the backhand with palms facing each other, or the same but with palms facing straight ahead. Rest 90 seconds between sets.

Staircase dash. With a KB in each hand, run up a full flight (or two if available) of stairs, one step at a time, as quickly as possible. Use light weights at first to get the feel of this. After a 1-2 minute rest, repeat but use heavier weights. The "run" need not be fast in the absolute sense. In other words, dare yourself to do this with a 35 pound KB in each hand. This is a major fat-burner.

Pass the bell lunge. Hold a kettlebell in the right hand and get into a lunge position with right leg forward. Before you bring the left leg forward, pass the weight between your legs to your left hand.

Bring left left forward, so that now, you are holding the weight in the left hand while in a left-forward stance. Lunge across a room while passing the bell this way. Try not to bend excessively forward; this can be reduced by going deeper with the lunge.

KB step-up. A kettlebell in each hand, step up and down on a 12 inch stool as quickly as possible with the right leg for 12 reps, then immediately with the left. Twelve may not seem like much, but do this with a 35 pound KB in each hand. For less fit trainees, try 25 pounds or 15 pounds. Whichever weight you choose, perform the stepping as fast as possible for the most fat burn.

By Jillita Horton - Freelance writer for fitness print magazines and fitness Web sites; ghost writer for fitness Web sites  

Next page: Losing Fat And Gaining Muscle

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