Ladies – Lose Weight & Tone Up Fast With Kettlebells


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Kettlebell swing If you are looking to lose weight, tone those arms, thighs, and other problem areas, without drastic dieting, useless training gimmicks and countless hours spent in the gym … then Russian Kettlebell training is for you.

Lets face it, it’s tough to get and stay in shape these days.  Everyone is  busy with work, family, & friends and its so easy to grab that snack food and skip those long exercise sessions.  Perhaps you have some “post pregnancy” weight to lose, maybe some middle age spread or things are just not as toned as they used to be.

We can change all that with kettlebells, an exercise tool that Hollywood celebrities such as Angelina Jolie, Penelope Cruz, Charlize Theron, Jessica Alba & many others are now using to get in shape and stay in shape for their movie roles.

The reason Hollywood celebrities are using kettlebells is because they train the whole body in a minimal amount of time with a program that incorporates cardio, fatloss & resistance training all with one piece of equipment.

Yes there are a lot of exercise fads and gimmicks around.  Late night TV is full of shiny gimmicky pieces of equipment which promise results in a few easy minutes a day, but ultimately fail to deliver.

The kettlebell is different.  It has stood the test of time and has been around since the turn of the century.  However, up until recently kettlebells have been hidden away in Russia or the former Soviet bloc to train their Olympic athletes, fighters and Soviet Special Force members.

But now Hollywood celebrities, housewives, mothers and females of all ages are starting to use kettlebells to get a more effective training program in a limited amount of time.

So if you are like most people you probably have a few questions about kettlebells which we will hopefully answer below.

 

Why should I train with kettlebells?

  • Kettlebell training is time efficient and very effective.  An hour a week gets results and they are ideal for mini 10 -20 minute training sessions.
  • Kettlebells train the whole body, both cardio and with resistance so you look good & feel good.
  • Kettlebell training can be done at home, or anywhere you have a bit of space and time.  You can fit them around your life and not have to travel travel to the gym.
  • Kettlebells can both rehab injuries & develop a more resilient body resistance to training injuries .

Therefore if you are a Mum with a family that wants to lose some of the middle age spread and get back to the physique you had 10-20 years ago but doesn’t have much time to train.

Or perhaps you have a busy career and spend long hours at work and don’t get enough time to go to the gym?

Then what you need is a training tool that can give you maximum results in minimum time, and kettlebells are one of the most efficient & effective types of exercise (along with cross country skiing) you can do, whatever your training goals, as recommended by the American Council of Exercise (ACE).

 

Why is kettlebell training more effective than other types of exercise?

  • Kettlebells train the body as a whole unit, the upper body, lower body & core together, how it is designed to be used.
  • Kettlebells train the fast twitch muscle fibers with medium /high reps, especially the thighs & butt,  so you tone up without bulking up
  • Kettlebell interval training maximises EPOC (excess post-exercise oxygen consumption) thereby keeping your metabolism raised and burning calories long after you have stopped exercising.
  • Kettlebell slow low rep strength exercises focus on he core, building a foundation of functional strength for everyday activities.

The reason kettlebells are so effective is because you use your whole body to do exercises, as compared to say bodybuilding where individual muscles are isolated and artificially pumped up. This results in lean toned muscles, quicker progress and fewer injuries due to balanced development,.

With kettlebells you can combine resistance training  (ie, weight training) and cardiovascular training into one workout, even one exercise,  thereby getting fit, losing fat and strengthening building your whole body.  You are in effect training your body how it is designed to be trained, as a unit with both quick movements and slow strength movements through a full range of movement that your body was made for, not the range of movement a gym machine was made for.

Because kettlebells emphasize quick high rep exercises like kettlebell snatches & kettlebell swings you train the fast twitch muscle fibers which are most responsive to development & toning,  yet also simultaneously you are improving  your fitness levels & stripping off fat.  And because most high rep quick kettlebell training is done in intervals it is anaerobic in nature, ie, it is done in short bursts with recovery periods in between.  This type of training maximizes EPOC  (excess post-exercise oxygen consumption), which is simple terms means that you will continue to burn fat and build your body hours after finishing exercising.  This is in contrast to aerobic exercises like walking/running where you burn calories when exercising but burn very few  (if any) additional calories after stopping training.

Kettlebells can also be used as a resistance tool that develops the muscles and structure of your body to further tone your body as well as strengthening your bones to prevent osteoporosis.  Kettlebell strength exercises often focus on the core muscles to enhance your overall body strength using safe effective movements your body was designed to do. For further information on kettlebell training please refer to our kettlebell articles.

 

Why should we buy your kettlebells?

  • Our kettlebells are the best quality you can buy in NZ and have been tested and approved by a qualified kettlebell instructor.
  • Cheaper poorly designed kettlebells make doing kettlebell exercises difficult and can damage the hands and wrists.
  • We provide a kettlebell exercise guide and training program with our kettlebell along with an optional kettlebell training DVD so you can learn how to use your kettlebell properly.

Kettlebells NZ has been selling kettlebells since 2005, longer than any other supplier in NZ.  Not only do we sell kettlebells but the owner Mike Capper is one of only a handful of RKC qualified kettlebell instructors in the country and the only kettlebell instructor that sells kettlebells.  So you can be rest assured he knows what a good kettlebell is and has been improving the quality of  KBNZ’s products since 2005.  Mike has to be 100% happy with the quality of KBNZ’s kettlebells since he uses them himself.

Other kettlebell suppliers are after a quick buck and sell cheaper inferior kettlebells.  Some of these cheaper kettlebells have the handle welded to the bell so they are not as strong as our all in one cast kettlebells.  Most have rough unfinished handles that will cut up hands when they are sued for swings or snatches because getting a high quality finish is what costs a lot more when manufacturing kettlebells.  Some other kettlebells are just poorly designed so that they cannot be snatched our held in the rack correctly.  So rest assured our kettlebells may cost more but you won’t regret choosing our kettlebells over the competitions.  For further comparisons between our kettlebells and cheap kettlebells go here.

Because we not only understand kettlebells but know how to use them we also include with each kettlebell order a kettlebell exercise guide detailing how to correctly perform the kettlebell exercises and sample kettlebell training programs, along with an optional kettlebell DVD.

There is unfortunately a lot of poor kettlebell training advice from self taught trainers and so call YouTube experts.  Most NZ gym instructors have never used a kettlebell but Mike has traveled to the USA twice in the last 4 years to do the RKC 3 day kettlebell instructor course along with doing other kettlebell workshops so that he can pass on the correct information that he has spent thousands of dollars obtaining.

 

Kettlebells seem ideal for me but what size should I get?

  •  An average size and strength female should start with a 8kg kettlebell
  • A stronger / bigger than average female could start with a 12kg kettlebell in some circumstances
  • In some instances smaller framed females, or those with less upper body strength than normal may need a 6kg kettlebell for upper body exercises but should use either an 8kg kettlebell or maybe a 10 kg kettlebell for lower body exercises like swings.

The common consensus is that an average Male should start with a 16kg kettlebell and an average female should start with a 8kg kettlebell so a good solution is often the 8kg & 16kg kettlebell starter set for him & her.

There are a number of factors that dictate the ideal kettlebell size for female trainers.  Sometimes smaller females that have no gym training experience and have not been active for a number of years may initially struggle with upper body movements with an 8kg kettlebell.  In this case they can use a 6kg kettlebell for upper body movements, although this will typically be too light for exercises like swings & snatches and an 8kg or 10 kg kettlebell will be required.  Alternatively the trainee can use a heavier 8kg or 10 kg kettlebell for the lower & whole body exercises and practice the upper body movements without a kettlebell.  As the trainee gets stronger & more confident with a heavier kettlebell there will be some carryover effect to the upper body movements and they will start to find these easier.

Some athletic female trainee’s could even start with a 12kg kettlebell.  However, regardless of previous gym strength what is crucial to effective kettlebell technique is the ability to move and and sit back using the posterior chain in movements like the swing / snatch.  So even if you have extensive weight training experience if you can not do the basic swing movement properly (using the posterior chain) then the strength you have developed doing weights will not be utilised. Once the swing technique is mastered progress can come quickly and it is not uncommon for females to progress to the larger kettlebells from 16kg – 24kg for kettlebell swings which really accelerates prgress

Although it may seem female trainees with a gym background have an advantage, in fact,bodybuilding type workouts can be more of a hindrance as the slow isolated squeezing type bodybuilding movements that are often used are in complete contrast to the faster ballistic kettlebell movements such as the swing or the whole body movements such as the Get Up and sometimes individuals that have trained as bodybuilders take a while to understand the movements.

Some people want to get a heavier kettlebell so it lasts and costs less than getting multiple kettlebells.  This would be a mistake because if the kettlebell is too heavy you will not learn the movements correctly and your progress will be limited.  But the great thing with kettlebell training is that it is a strength/endurance tool so as you get stronger you can move towards high rep swing/snatch type workouts.  This is not to say you shouldn’t get a heavier kettlebell at a later date, because you should to progress, but you will always be able to do high rep power cardio movements with your starter kettlebell or perhaps use it on a lighter training day.

 
The 8kg kettlebell is the ideal starter size kettlebell for an average size/strength female trainee
Optional Kettlebell Instructional DVD can be included
The 8kg & 16kg starter kettlebell  combo set is ideal for him & her
Buy a set of different sized kettlebells 6kg - 12kg & save


 

For further information on our kettlebells & other products click this link

If you have any other questions please click this link

 

 

 

 

 

 

 

 

 

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