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Kettlebells – How to Lose Weight with these Exercises

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Fat Burning Exercises lose weight with kettlebell

How do you lose weight with a kettlebell? Kettlebell training helps you train your body from different angles. It also gives you the ability to workout with a complete range of motion.

Kettlebell training provides you with the versatility other exercises cannot. You can use the kettlebell anywhere. Try working out under the clear blue sky. Also, use the kettlebell to develop excellent hand-to-body coordination. The kettlebell helps you improve your hand, forearm, shoulder, back, chest, and strength. You can also use it to develop concentration, alertness, and mental focus.

lose weight with kettlebells

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If you want to build bodybuilder-type muscles,  try single-joint isolation movements and heavy resistance. Kettlebell training creates muscle fiber tears, flood your muscles with metabolites, and encourages more muscle growth.

Consequently, you can also use a kettlebell to lose weight. Look for the right exercises to get the most out of each workout. Let’s look at how you might do that.

lose weight with kettlebells

A kettlebell burns a lot of energy naturally because it engages more muscle fiber. Consequently, it requires a more extended range of motion.

Use the kettlebell to perform resistance-cardio, a great way to stimulate muscle growth and burn body fat. Cardiovascular training increases your heart rate and breathing which accelerates burning body fat. You must inhale 2.9 pounds of oxygen to burn one pound of body fat. At the same time, resistance training protects your muscle from breaking down and increases the challenge. This type of exercise increases the number of calories burned and stimulates muscle growth.

You can use the kettlebell to train day and night. Also, unlike running, you can enjoy kettlebell training in any weather. You can also use it in a small amount of space. Pick up a kettlebell and workout anywhere, anytime, and anyway, you like. Some people use kettlebells to do a quick workout during lunch or on vacation.

lose weight with kettlebell

Photo by Damir Spanic on Unsplash

And to get the most of this, you can combine the kettlebell with high-intensity interval training (HIIT). Consequently, HIIT training challenges you to alternate between brief bursts of high-intensity exertion and shorter periods of relatively steady-state exercise.

In this case, for example, you might perform the kettlebell swing for 1 minute. After each exercise, rest for 30 seconds before going again.

The kettlebell swing involves swinging the kettlebell between your legs and then straight back up in the air. Subsequently, use a slight hip thrust movement to provide the forward momentum. It creates the ideal exercise for resistance-cardio.  The kettlebell swing stimulates and challenges large muscle groups.

Healthy lifestyle living lose weight with kettlebell

You can lose more weight when you use the kettlebell with the right diet.

To lose weight, you should combine kettlebell training with the right type of diet. Try a  relatively low-calorie diet to burn even more body fat. When you use more calories in a day than you eat, you will burn body fat. You burn body fat to make up the difference in energy that your diet does not provide. Consequently, it takes a calorie deficit of 3,500 calories to burn one pound of body fat.

protein diet lose weight with kettlebell

Try to eat more protein, and you will lose more weight with a kettlebell workout.

Combine a high protein diet with four workouts a week. Also, make sure to workout for at least 20 minutes each session. If you stay with it, you will start to see results immediately. Subsequently, use this simple training with one tool and one movement to reach your fitness goals. You can do this workout at home, on the beach, in a park, or at the gym.

Try these beginner exercises to lose weight with the kettlebell:

  • Swing
  • Goblet
  • Thrust
  • Quad Lift
  • Upright Row
  • Leg Lifts
  • Bent Row
  • Front Squat
  • Renegade Rows
  • Push-Ups
  • Curls

Remember, though; you can only achieve rapid weight loss by changing your lifestyle and habits. To lose weight fast, you must burn calories quickly. Increase the amount of exercise you perform and decrease the food you eat to get the results you want.  Also, walk more, spend less time in front of the TV, and reduce unhealthy snacks! Incorporate kettlebell training into a healthy lifestyle to get the best results. The kettlebell makes it easier to stay consistent and reach your goals because of its convenience.

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