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

Lose weight by eating what you want & workout only 2-4 hrs/MONTH. It has never been easier to lose weight.
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  • Lectures 46
  • Length 2 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 5/2015 English

Course Description

*Join over 3,000 successful students, and lose weight by eating what you want

One of the greatest concerns that I get from 90% of my clients when they want to lose weight, is that they don't have the time and energy to workout, cook, and eat healthier.

Work is all consuming.

They need to lose weight, but believe that because they don't have the time during the week. Just the mere dream to lose weight can seem hopeless.

  • Are you busy with your job or career? (working 40-70+ hours per week)
  • Do you spend late nights and early mornings in the office and at work?
  • Are you exhausted when you get home from work?
  • Do you have family and friends that you wish you could spend more time with?
  • Do you have hobbies that have taken the backseat to work and obligations?
  • Have you gained 10, 20, 30, 40+ pounds in the last 1-5 years?
  • Are you having trouble fitting in your jeans?
  • Have you tried other programs to lose weight, but have failed to stick with it?
  • Do you want to be healthy for your wife, husband, parents, children, friends, and family, but feel like you don't have time to eat healthier or workout?
  1. Not enough time to cook and make healthier eating choices, to help them lose weight
  2. No time to workout to lose weight
  3. They are completely exhausted at the end of everyday.
  • Burns just as many (if not more) calories than running does
  • Burns fat during your workout, and up to 32 hours after your workout is over
  • Is a combination of strength and cardiovascular training
  • Takes a minimum amount of time: 10-20 minutes per workout
  • Is significantly lower impact than most any other cardiovascular activity
  • Is affordable and portable, so that you can workout anywhere
  • Builds muscle and increases your metabolism

So how do you lose weight and get ripped without spending THOUSANDS of dollars on... 

  • A gym membership $40-$149/month
  • Fitness classes $180-$349/month
  • Personal training: $60-$100/session. Typically at 2-4 sessions per week
  • Semi-private training: $20-$40/session. Typically at 2-4 sessions per week

See how this can all start to add up? Don't get me wrong here, I believe that your health is absolutely worth it. Treating your body right with the proper diet and exercise program is not only a means of losing weight, getting a ripped physique, and showing off your six pack abs.
Exercise and eating right can save you tens or HUNDREDS of thousands of dollars of the years on doctors appointments, physical therapists, medications, and even surgeries.

So if you have been struggling to lose weight, and you need to lose weight but don't think that you have the time to commit to overhauling your lifestyle completely, you don't have to.

*This program is designed to help you...

  • Workout less
  • Achieve more
  • Eat all the foods you love, and still lose weight
  • Save time in the kitchen and at the grocery store so you can focus on the things and people in life that are more important.

If you are hesitant about taking this course, no worries at all. When you purchase this course you have 30 days to test it out to see if it works for you. If it does not or you don't like it, you have the Udemy 100% money back guarantee. Think of this as test-driving this course for 30 days. If you aren't happy with it or your results, you basically got an entire programs worth of strategies and workouts on how to lose weight for free. You won't get that kind of trial at any gym or fitness center. If this kettlebell course is not the right solution for you to lose weight, I want you to find the program that works best for you so that you can lose weight successfully. Otherwise, if you are ready to start saving time, saving money, and losing weight right now, simply click "take this course" and let's get started. You are well on your way to potentially transforming your body, your attitude, and your life forever, and I am so excited and thankful to be a part of that process. Looking forward to hearing about your results. -Jack

What are the requirements?

  • In order to complete the course and perform all of the workouts, each student will need to purchase or borrow a kettlebell

What am I going to get from this course?

  • Lose weight while eating all the foods that you enjoy
  • Workout only 2-4 hours PER MONTH and lose weight and lose 10-100+ pounds of fat
  • Save hours of time every week on shopping, meal preparation, and cooking
  • Save hundreds and thousands of dollars on gym memberships, fees, group fitness classes, personal training, and nutrition consulting.
  • Save hours every week on long commutes to the gym, fighting for parking, waiting on equipment, and lengthy, ineffective workouts
  • Build muscle
  • Increase your resting metabolism
  • Melt body fat
  • Increase your energy and productivity

Who is the target audience?

  • Anyone who is trying to lose weight, but does not want to sacrifice their current eating habits
  • Anyone who wants to lose weight, but doesn't have the time to commit to working out

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: What you Are Getting From this Course

Here is a concise overview of what you will be getting in this course

  • How to lose 100+ pounds with ONE kettlebell
  • How to choose the right kettlebell for you
  • Why kettlebells are so effective for weight loss
  • How to lose weight and keep it off, this time
  • How you can eat your favorite foods and STILL lose weight
  • How you can workout just 2-4 hours per month, and lose weight
  • And more...

Obesity has become a pandemic on this planet. The chances are that most of you have tried to lose weight in the passed, but have gained it all and even more back.

Ask yourself these questions before continuing with this course. If may be good to take out a sheet of paper and write this down for yourself.

  • Have you been gaining weight?
  • Have you been maintaining your weight, but are unhappy at your current weight?
  • Are your clothes starting to fit a little snug?
  • Why do you think that you have been gaining weight?
  • Why do you want to lose weight? What is your motivation?
  • Why have you struggled to lose weight in the past? Why did you stop

The reason that I created this course for you is because I know that you are busy and that you are getting busier every year. Your career, family, friends, hobbies, downtime, and travels are important to you, and for a good reason.

I am a firm believer in minimizing the amount of time that you spend exercising and cooking so that you can focus on the more important things in life. I also realize that you love food, and it can seem impossible sometimes to give up all of the foods and dishes that you enjoy.

Kettlebell training is the perfect solution for you so that you can effectively maximize your weight loss, with the minimal amount of time and effort. This course provides you with a kettlebell training program and dietary outline so that you can continue to eat what you want, workout only 2-4 hours per month, and still lose weight.


My favorite 7 reasons that kettlebell training is perfect for your weight loss goals, no matter what age or skill level.


We aren't just facing an obesity epidemic in a single country, it is a pandemic around the globe. We may not be able to fix obesity rates in an entire country, but we can make a dent.

By participating in this course and sharing thins program with your friends and family, you can help your community get in better shape.

Disclaimer for this course
1 page
Section 2: Choosing Your Kettlebell

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)
Always make sure that you get a kettlebell that is welded together in one piece. The handle should be clearly welded to the bell itself. These are the kettlebells that are the most durable, are the best made, and will last you a lifetime.
Section 3: How it All Works: The Science of Kettlebell Training and Weight Loss

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.

Section 4: The Most Effective Kettlebell Exercise For Weight Loss

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.

Technique notes and how to build your own kettlebell taken from
Section 5: The Best Kettlebell Leg Exercises for Weight Loss

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.

Section 6: The Kettlebell Core: The Best Kettlebell Core Exercises for Weight Loss
Technique and Form
  • 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.
Section 7: Upper Body Kettlebell Training
Technique and Form
    • 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.
Technique and Form
  • 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.
Section 8: Advanced Kettlebell Exercises

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.
Section 9: Your Kettlebell Training Programs and Bonus Workouts
Your Kettlebell Training Program Options
12 pages
5 pages

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

NEW! Advanced Kettlebell Circuit #1
2 pages
Section 10: In Closing

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.
Lastly, if you enjoyed this course and the information and content presented within it, I would greatly appreciate a great review. This will help me so that I can continue to help others lose weight, get in peak physical condition, and transform their lives through health and fitness.
If you have any questions or think that this course needs any additions, modifications, or changes that would better facilitate your learning experience, feel free to send me a personal message with your notes and I will get back to you as soon as possible. *(I get back to most all messages during the week within 24 hours, allow 48 hours on the weekend)
I am more than happy to help you in any way that I can. I am passionate about helping others in health and fitness, and I want to make sure that you are taken care of.
Thank you again! Looking forward to hearing from you.
Section 11: Free Bonus Material

The 10 Day Real Food Challenge

If you need a quick way to kick start your new healthy lifestyle, I recommend starting here.

After years of testing different diets and eating methods to optimize fat loss, mass gain, metabolism, energy, and performance I have found that one rule of thumb rings true for all of them: eat real food!

The primary component to achieving and maintaining a healthier body hinges on eating real food and avoiding synthetic processed foods. I want you to start off on the right foot, so I designed The 10 Day Real Food Challenge so you can start building the body you've always wanted.

Click HERE or on the link below or above and it will give you simple-to-follow instructions to download The 10 Day Real Food Challenge food guide. Print off the food guide, put it on your fridge, or take it with you everywhere you go! For a while, these are going to be your new eating recommendations to live by.

Signup Here for The 10 Day Real Food Challenge: http://www.trainerjack.com/lose10pounds/

*Disclaimer: Always check with your doctor, nutritionist, or physician before changing your dietary or exercise habits.


Crockpots and slow-cookers are easily the most effective kitchen utensil that I have found for making your food taste incredible and eliminating cooking and meal prep time.

If you thought that it couldn't possibly get any better, they are only going to cost you between $19-$40 depending on how big of a crockpot you want and how many features you want it to come with.

Here's a great video from Mahalo to get you started with your slow cooker.



Regardless of whether you are making the choice to eat healthier or continue eating the foods that you love, there are some simple tools that I use to make all of my meals taste like 5 star restaurant quality.

I typically keep between 20-30 different seasonings and salts in my spice cabinet and spice rack at any given time. I have attached a downloadable document of some of my favorite seasonings and spices that I am using now.


One of the biggest reasons that I see most of my clients struggle to lose the first 10 pounds is because they aren't hydrated enough. Make sure that you are drinking water while you are on this program.

For optimal weight loss, I would recommend drinking at least 64-80 oz of water per day. On your workout days, I would aim for hitting 100-128 oz.

This will make sure that you are hydrated and that your body isn't confusing thirst for hunger. Many of you have been eating because you thought you were hungry, when you were actually dehydrated.


Once again, if you are choosing to change your eating habits, here is another important tool that I would like to give you to help you lose weight. I have found that my Pinterest account is one of the best ways to collect all of my favorite healthy weight loss recipes.

I am up to over 100 total recipes on my 10 day real food challenge board. If you would like some ideas for how you can eat healthier or simply to make your food taste better, have a look at my recipe board on Pinterest to see what you like.

10 Day Real Food Challenge Pinterest Board. More than 100 free recipes



I had a student request to me recently to add a visual of the seasonings, spices, and sauces that I use to make my healthy meals taste incredible. Here's a sneak peak at what I stock my spice cabinets with to make every meal taste delicious.


No matter what your dietary parameters and habits may be, this technique is a surefire way to start losing weight with. This simple principle takes no added time to incorporate, if you are already eating breakfast.


This is one of my favorite topics when it comes to losing weight. So how much protein do you need to be eating to see the best weight loss results?

Depending on who you ask, you are bound to get different answers for this question. Some research has shown the BARE MINIMUM amount of protein that you need to eat to preserve your muscle mass while losing weight is approximately .4 grams per pound of body weight.

I would personally recommend eating between .8-1.0 grams of protein per pound of body weight, or making sure that 40% of your daily calories consist of protein. The reason is that protein is really filling, functional to your body, and is digested very slowly so that your body will hardly store any of it as glycogen or fat.


Even if you are a seldom weekend drinker, alcohol can dramatically inhibit your ability to lose weight. Follow these tips and pointers to minimize the amount of damage that a few drinks can do to your weight loss goals.


It has been commonly held by health and fitness professionals that there is a magic protein window, approximately within 1 hour after you workout, in which you NEED to get a certain amount of protein to improve muscle recovery. Through research and testing we have found that this notion is FALSE.

Section 12: Dietary Guides for Enhanced Weight Loss

Protein is more than just a macronutrient for meat-heads who want to gain a ton of muscle mass. Protein and healthy fats are actually the ONLY macronutrients that are absolutely necessary for our survival. So if you are looking to lose weight and get shredded, proteins are the kinds of functional, slow-digesting foods that will help you get to your goal.

Blog Post: 5 Reasons why Protein is so Important


Section 13: NEW SECTION: Body Weight Exercises
Squat Jumps

Broad Jumps

Incorporating squatting and jumping to build explosive strength and burn more calories.

Broad jumps are an excellent plyometric exercise for building explosive strength in your leg muscles. Because of their cardiovascular nature, they are excellent for burning body fat, increasing your weight loss, and increase EPOC or the after burn effect.

To perform a broad jump

-Squat as you would normally, to load up for your jump.

-Explode from your squat to jump forward, and fully extend your legs to get maximum distance.

-Land softly on the balls of your feet



Don't enjoy running? Throw some burpees into your workout to ramp up your cardio.

Burpees are an excellent exercise for building explosive strength, burning calories, and strengthening your heart. Burpees are intense, so make sure that you work slowly into them before you push yourself to the limit. You DO NOT have to perform burpees with a push-up to reap all of the strength and cardiovascular benefits of this exercise.

How to do a burpee

-Start from an upright standing position

-Squat down by bending your knees and pushing your hips back

-Plant your hands just inside your knees

-Kick your feet back so that you are in a plank position.

-Kick your feet back up to where you planted your squat

-Explode from your squat position to perform a squat jump.

-Repeat the burpee


Burpee Pushups

If you want to take your burpee to the next level, throw in a pushup to up the intensity. This is the same technique as your standard burpee, except when you go down to plant your hands, perform a pushup.

Bupree Technique: How to perform a proper burpee

-Squat down by bending your knees and pushing your hips back

-Plant your hands on the ground between your knees

-Kick your feet back so that you are in a planked position

-Perform a pushup

-Kick your feet back up outside of your hands

-Explode up from a lowered squat position and jump at the top of your squat


Clap Pushup

Taking your standard pushup to the next level by adding a little plyometric push and a clap to it.

Clap pushup: how to do a clap pushup

-Setup in the pushup position

-Lower yourself to the bottom of the pushup so that your chest hits the ground first.

-Explode through the heels of your palms up from your pushup

-Push your hands off of the ground, clap, and replant your hands to return back to the planted pushup position


Floor Wipers

Floor Wipers are one of my favorite core exercises. They are excellent for working the full range of your abdominal muscles.

How to do floor wipers

-Lay flat on your back and put your hands under your glutes, so that your palms are facing the ground.

-This position will protect your low back while you are exercising.

-Push your chest slightly off of the ground to contract your abs. Do not strain your neck upward.

-Raise your feet off of the ground and up toward the sky until your butt comes slightly off of the ground. Keep your legs as straight as you can.

-Lower your legs slowly back to the starting position, but do not let your heels touch the ground again until the end of the set.

Section 14: Breaking Through Your Plateaus

I have had so many clients over the years make unnecessary excuses for why they can't lose weight. Here are the 5 most common excuses and how you can overcome them. 


This has been a battle that has been waged for years in the health and fitness community. Is cardio or resistance training better for fat loss, and why?


If you are thinking about having a drink, here are the drinks that will make you fatter and the ones that won't. 


Plateaus can be one of the most frustrating experiences when you are working on changing your body. Here are 4 ways that you can bust through your plateau and succeed. 


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Jack Wilson, Personal Trainer and Transformation Specialist

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About Jack Wilson

Jack is a CPT (certified personal trainer) with 10 years of experience in the health and fitness industry. He was formerly almost 50 pounds overweight, before choosing to pursue a healthier lifestyle transformed him. Since then, he has passionately dedicated his career toward helping others redefine themselves by making healthier decisions. Losing that weight has changed every aspect of how he lives, for the better. Jack continues to use his story coupled with his health and training expertise to train hundreds of successful clients in person, and thousands online.

"I've gone from being really fat to skinny fat, and everything in between. I know I'm not the most ripped guy on the planet, but I've worked relentlessly to get to where I am today." -Jack

Recent Accomplishments: Got 6 pack abs last year, and recently gained 30 pounds of muscle.

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