Lose Weight and Eat What You Want. Lose weight w/Kettlebells

See attached for some free resources that I have created to help you lose weight.

Shopping for and choosing the right kettlebell for you is a critical component of this program and your weight loss process. I want to make sure that you get the best quality kettlebell for the best price, so here are some things that you should keep in mind when you are shopping.

• For active men: Start with a 16-20 kg kettlebell (35-44 pounds)
• For inactive men: Start with a 12-16 kg kettlebell (26-35 pounds)
• For active women: Start with a 8-12 kg kettlebell (18-26 pounds)
• For inactive women: Start with a 6-8 kg kettlebell (13-18 pounds)

This lecture will break down all of the information that you need to know so that you can lose weight while eating all of the foods that you love. It sounds almost too good to be true, but it isn't.

By using a few simple calculations and either Lose it! or My Fitness Pal to help you with your tracking, you will be able to calculate the exact number of calories that you need to be able to lose weight effectively.

Form and Technique

• Stand with your feet 6–12 inches outside of shoulder width on either side, each foot pointed outward about 30 degrees. If toes pointed straight ahead were 12:00 on a clock face, your left foot would point at 10:00 or 11:00, and your right would point at 1:00 or 2:00.• Keep your shoulders pulled back (retracted) and down to avoid rounding your back.• The backswing is a sitting-back-on-a-chair movement, not a squatting- down movement.• Do not let your shoulders go in front of your knees at any point.• Imagine pinching a penny between your butt cheeks when you pop your hips forward. This should be a forceful pop, and it should be impossible to contract your glutes more.
  

Form and Technique:

• Knees at hip width or slightly wider
• KB at goblet grip
• With back straight, push your hips back then bend your knees
• Your knees should never pass in front of your toes
• Your elbows should touch the quadricep at the inside of your knee
• Keep your core tight and back flat through the entire movement.
• Push through your heels to get back to the starting position
• Your weight should be focused in your heels throughout the entire motion of this exercise.

Technique and Form

• Begin this exercise from a standing position.
• Keep your chest forward and shoulders rolled back. Upper body is perpendicular to the ground
• Step one foot back behind or in front of the other, bend your knees and bring your rear knee to the floor (or as close to the floor as possible).
• When you are in the lowered position, both of your knees should be at 90 degree angles.
• Your shoulders should stay directly above your hips throughout the entire motion of this exercise.
• The weight in your front foot should be focused in the heel.
• Pull from your hamstrings and glutes, and push from your quads to get back to the standing position.

Push back with your hips back and bend your knees slightly to get into the starting pose for the swing. Make sure that your back is flat, that your spine is neutral and that you are either facing ahead or down at the ground when you load your hips back for the swing.

Let the kettlebell drop between your legs so that your forearm eases onto your inner thigh. Quickly reverse the momentum of the kettlebell and push through with your hips to push the kettlebell out in front of you. Squeeze your glutes as if you were holding a penny between your butt cheeks. Let the kettlebell swing back between your legs and repeat. Make sure you do an even number of sets on each arm.

• Sit on the ground with both hands gripping the sides of the kb handle
• Lean back until you can feel your abs begin to tighten
• With either your feet on or off the ground, keep your elbows near your side and twist back and forth to engage the oblique areas of your abdominals.
• *Note: Lifting your feet off of the ground makes this exercise more challenging.

Technique and Form

• Assume the plank position with your kettlebell extended at arms-length in front of you.
• While keeping your back flat and hips steady, alternate reaching out and touching the kettlebell with one arm after the other.
• The goal is to keep your hips steady and flat, as if you were balancing a glass of water on your back.
• This will make sure you keep your abs engaged while you alternate reaching for the kettlebell.

Form and Technique

• Sit down and grip the kettlebell with both hands on either side of the handle.
• While sitting up, place the kettlebell above your head with your arms near fully extended.
• While keeping the kettlebell above your head and the heels of your feet on the ground, slowly lower your back to the ground.
• Touch the kettlebell to the ground, and while keeping the kettlebell above your head, raise to the starting position.

• Start this position with one knee and the same side hand positioned comfortably on a bench.
• Your other foot can be placed behind your hips, stable, and on the ground with your weight in your toes. That same side hand is holding your dumbbell off of the floor, beside the bench.
• To set up the movement, straighten your back straight, and make sure your back and shoulders are parallel to the ground.
• Bend at your elbow to pull your dumbbell up toward your chest, and slowly lower it back to the starting position.

• Stance: Can be even at shoulder width apart or staggered front to back
• While keeping a flat back, curl your KB up to your shoulder with your kettlebell on the outside of your forearm
• While keeping your elbow between 45-90 degrees with your body, press the kb overhead until your arm is fully extended
• While under control, lower the kettlebell back to the starting position.

Technique and Form

• For the swing itself, the same technique and form applies as the standard kettlebell swing.
• Here's the difference: as the kettlebell is rising to the top of the swing, step your feet together and then apart again, moving to the left or right, so that your feet end up back at about shoulder width apart when the kettlebell is moving back to the lowered (or loaded) position.

Technique and Form

• Same technique as the standard kettlebell swing with a couple of minor differences
• When the kettlebell is rising to the top position, alternate with your right and left legs stepping forward for your choice distance, and then backward. Make sure that both feet are beside each other at shoulder width apart when the kettlebell is returning to the loaded position.

Here are some more of my favorite kettlebell workouts that you can throw into your program to change it up from time to time.

Thank you so much for participating in this course, and congratulations on successfully completing it. Here are some notes that you should keep in mind, moving forward.

1. Track for food diligently so that you can continue to lose weight while eating what you enjoy
2. Purchase a kettlebell with the suggested weight recommendation for your level of exercise experience and gender.
3. Buy a kettlebell that is a single piece: A handle that is welded onto the bell. These kettlebells will last the longest.
4. Complete three 10-20 minute kettlebell workouts per week for weight loss. Building up to 4-5 workouts per week is fine too, if your time allows.
5. Use the exercises and workouts from this course in any of the suggested workout formats which fit best for your skill level and level of fitness.