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[W343]Weight Training For Fat Loss

by Greg Brookes, Gre

In all my years as a personal trainer and fitness advisor I have never seen such an amazing piece of equipment as the Russian Kettlebell for fat loss. Not only are they incredibly effective for rapid weight loss but they are cheap to buy, require very little space and are fun to use. In fact, I have never come across a client that has told me they do not enjoy working out with kettlebells.

Here's the facts about kettlebell training and why they should be your number one choice for fat loss, no matter who you are:

1. You burn more fat in less time

Kettlebell training is different from conventional weight training because it focuses on the body's natural movements, these natural movements leave no muscles untouched. So rather than exercising just your arms, legs, or back, kettlebell training works the entire body as a complete unit.

This type of training is very demanding, imagine how much more oxygen and energy is required to fuel 600+ muscles rather than just 1 or 2! The consequences of this are phenomenal; you can get an incredible workout in just 20 minutes and burn huge amounts of fat compared with regular long drawn out exercise.

2. Increases your metabolism

Your body has evolved to function in certain movement patterns whether it's bending over to pick up a child or squatting down to sit into a chair. It is these exact movement patterns that Kettlebell training mimics and as you replicate these patterns your body will reward you by getting stronger and building muscle tone fast. I have never seen such quick gains in muscle tone than through kettlebell training.

Muscle tone is very important when it comes to fat loss because muscle is very metabolically active which means it constantly needs energy to maintain its size. The great news is that its favourite source of energy is body fat, so the more muscle tone you can develop the more fat you will burn, even at rest.

3. Burn calories even after exercise

The "Afterburn" or EPOC (excessive post-exercise oxygen consumption) is another great reason why kettlebells are so effective for fat loss. Certain intensive exercise, like kettlebell training, that drives your body into the anaerobic zone with create "Afterburn" or EPOC.

Following a kettlebell session the body has to work hard to return itself back to equilibrium: re-oxygenation of tissues, clearance of lactic acid, glycogen refuelling etc. This process demands energy and this energy comes from, you guessed it, your fat stores. So unlike other forms of exercise you will actually be burning calories after your workout, and for up to 24 hours too.

If there were ever a magic potion for fat loss – it would be water. Our bodies are comprised of about 70% water. We lose about a liter (34 ounces) of water per day under normal circumstances and when the temperature in our body rises, as during exercise, we lose higher amounts of water through sweat. It only makes sense that we need to continually replenish this supply for water is necessary for nearly every function in our body. Water regulates our temperature, supports and protects our organs, helps with digestion, transports nutrients to our muscles and helps move along waste by products.

Water is, in essence, the key to fat metabolism. Here's why: one of you liver's primary functions is to metabolize stored fat to be burned for energy. If you are dehydrated, the kidneys cannot function properly and the liver begins to take over – as a result of working overtime, the liver metabolizes LESS fat so MORE fat remains in your body.

Sometimes we mistake mild states of dehydration for hunger. If we don't get enough fluids, our bodies give us indications that are similar to hunger pains. When this occurs, we start eating because we misunderstood what are bodies were telling us. Unnecessary calorie consumption can lead to excessive fat!

Water is a natural appetite suppressant. Drinking lots of water throughout the day helps to keep you feeling full. If your stomach feels full – you are less likely to overeat!

A constant supply of water is vital before, during and after a workout. Dehydration leads to a lack of energy, muscle fatigue and cramping. Even small amounts of water loss can hinder exercise performance.

Remember that alcohol and caffeine are diuretics, making you lose even more water, so be sure to compensate for the additional loss.

How to do it: You can replace the water lost during a typical day by drinking a minimum of 6-8 8 oz. glasses of water a day. Begin by drinking your first big glass of water right when you wake up. Drink a full glass of water with each meal. Keep water with you at all times.

To prevent dehydration, make sure you're drinking adequate amounts of water before, during and after a workout. As a rule of thumb, drink 8-12 ounces of water at least an hour before beginning to exercise, 8 oz during exercise and 8 oz when finished. If you are hungry about an hour after eating, try drinking a glass or two of water- you maybe misreading thirst for hunger. If you are still hungry after 15-20 minutes then proceed with a supportive snack to tide you over until your next meal.

Here's a ‘success strategy' to get you started: Make drinking water more fun by adding a slice of lemon or lime. Drink water out of a frosted mug or colorful glass. Grab-n-go flavor packets add variety to water between meals. Keep a bottle of water in the car at all times. At work, pack an allotted number of bottled water and set a goal to finish the pack by the end of the day.

For those who tend to prefer carbonated beverages to plain water try sparkling water. Not only is it crisp and refreshing, it satisfies the need for carbonation. Just make sure you choose a sparkling water that does not contain sugar or fruit juice to avoid additional calories.

So if your goal is fat loss, combine a total body strength training program, supportive nutrition and some interval training with your magic fat loss potion and you're destined for success!

Article Source : Pg. 9

About Author

Both Greg Brookes & Holly Rigsby are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.

Greg Brookes has sinced written about articles on various topics from Fitness, Personal Trainer and Fitness. Greg is a leading health and fitness professional and co-founder of the "Kettlebell Union" based in Hampstead, North London.Get fat blasting Free Kettlebell Workouts at