Using Kettlebells and Weight Training to Help Achieve Goals
Weight training is an important part of helping you to achieve your weight loss goals because the more muscle you have, the more calories you will burn, even while resting. Although you may think that you need to get a weight set or get yourself to the gym to do weight training, the truth is that all you really need are a couple of inexpensive kettlebells to get started.
Why Use Kettlebells
Kettlebells have a few advantages compared to other weight-training methods besides their low cost. Because the weight of the kettlebell is not as evenly-distributed as that of a dumbbell, you will use more muscles to balance it, giving you a better workout in the same amount of time. The kettlebell can also be used for smooth, full-body motions which gets your heartrate up and targets even more muscle groups.
How Often to Use Kettlebells
This depends on what types of exercises you are doing with them. If you are only targeting one muscle group, then you can safely use them every day of the week as long as you target a different muscle group every day. However, if you are going to use them for a full-body workout every time, then you should limit your kettlebell workouts to 3 non-consecutive days per week.
Which Kettlebells to Start With
If you’re going to start with just one, it’s best to get one that weighs 4 kilograms (8.8 pounds). This one is light enough that you can safely use it for all of the exercises, but heavy enough that it will put enough stress on your muscles to make a difference. You can of course add some heavier and lighter kettlebells into your equipment, but just need one to start.
Kettlebell Safety Tips
To reduce your chance of injury, be sure to follow some basic kettlebell safety tips. Maintain a firm stance with your shoulders down and back and your chest raised up. As you move the kettlebell, be sure that you’re moving in a rhythm without flinging the weight around which could damage your joints. At the beginning of each move, contract your abdominal muscles and keep them that way throughout the move, being sure to keep breathing.
It’s also important to warm up before you begin doing any kettlebell exercises. This will help get your muscles ready and help keep them from tearing from being used too strenuously without being warmed up. After you complete the exercises, you should cool down by stretching the joints and muscles you used for that session. This will help them return to normal slowly and keep them from getting sore.
Best Kettlebell Exercises for Weight Loss
Some of the best kettlebell exercises for weight loss include the halo, half squat, around the world, squat and swing, pivot and point, lunge and loop, windmill, and squat catch and press. What’s great about all of these is that you can easily alter them to make them easier or harder depending on what you need.