Fantastic fitness results can only be achieved when your time is used more resourcefully. Using your time on muscle-specific exercises (like bicep curls) won't yield the results in overall fitness and fat reduction that you're looking for. You need to maximize your results with efficient exercises.
Kettlebells do just that. Just ask anyone who's used a kettlebell. They can tell you that within a couple of minutes, you're sweating. Exercises like the swing, snatch, and get-up will get your heart pumping and get you into incredible shape. How long does it take? For a beginner, ten minutes a day is all you need, not to mention all you'll be able to do at first.
Don't get hyped up into the muscle magazine culture that tells you that you need to split your workout into each body part. If you don't have access to kettlebells, do full body exercises such as Deadlifts, Squats, Bench press, Pull-ups and Dips. Get started on these exercises with heavy weights and you'll not only see your body change aesthetically, but you'll also be stronger and perform better.
Below is a full body workout I used for awhile that gave me great results. The key is heavy weights. Obviously, don't go overboard, but with a weight that's heavier than you're used to will burn more calories and increase your strength tremendously.
Workout A
A1: Deadlift-5 sets of 3-5 reps
2a: Weighted Pull-up (3x5)
B2: Weighted Dip-3 sets of 5 reps
3a: Hanging Leg Raise (3x10)
3-2: Kettlebell,Dumbbell Swing 3x20
Workout B
1a: Bench Press (5x5)
2a: Double Kettlebell or Barbell Clean and Jerk (3x6)
2b: Renegade Row (3x6)
3-1: Kettlebell,Dumbbell Get-up (Right)
3b: Kettlebell or Dumbbell Get-up (Left Arm)
D1: Finish with 10 minutes of jump rope intervals
The workouts should be performed every three days, rotating workouts A1 and B1. A healthy diet and one or more cardio routines a week will help you get the best results. The routines will hit every muscle group, including those that would be exercised during isolated exercises.
No need to do curls because heavy pull-ups will build your arms. No need for lateral raises because the push press will take care of your entire shoulder. You'll build a better body in half the time of a muscle magazine workout. Time is expensive so why waste it on actions that aren't going to give you the most bang for your buck. I doubt you would spend twice as much money for a car you could get for half the price elsewhere. Spend your time wisely and start seeing results!
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