There are many different benefits to Kettlebell training that allows you to train your body from different angles.  It also has a more functional range of motion. One of the really great things about Kettlebell Training is how versatile it is as a tool to develop your fitness and health in many different ways.


If your goal is to build bodybuilder-type muscle, you will want to use heavy weight and single joint isolation type movements. This type of training will cause small muscle fiber tears, flood your muscles with metabolites and generally help you to encourage more growth.


If you are wanting to lose weight or body fat at the same time though, you can also use a kettlebell which are well suited to that goal. Let’s look at how you might do that…

Kettlebell Training 6

The Exercises


One of the great advantages to Kettlebell Training is that it allows you to perform resistance cardio. Increasing your heart rate is a sure way to burn fat. This type of training also includes resistance training at the same time. This also protects your muscle from breakdown and increases the challenge, thereby increasing the amount of calories burned and the amount of effort involved.


Using the kettlebell allows you to training without a lot of equipment. Unlike running, you can enjoy kettlebell training in any whether and within a limited space.


And to get the very most of this, you can combine the kettlebell as a tool with the HIIT modality. HIIT is ‘high intensity interval training’ – a form of exercise that 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 minutes and then rest for 30 seconds before going again.


The kettlebell swing is an ideal movement for resistance cardio that involves swinging the kettlebell between your legs and then straight back up in the air using a slight hip thrust movement to provide the forward momentum.


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The Diet


As with any type of training, you must also combine the right type of diet to lose weight.


The right type of diet should be one that is focused on your macro nutrients and you should only consume only the amount of calories your body needs. The objective here is to burn more calories in a day than you consume. So if you normally burn 2,000 calories and consume 2,200 calories, you can increase that burn to 2,400 using HIIT training and you can then reduce the amount you eat to 2,100 calories. Now you’re losing 300 calories every day!


A sure way to support more muscle growth is to make sure to consume enough protein. Combine this with 4 workouts a week, lasting about 20 minutes each and you should start to see the results you’re looking for using just this one tool and one movement.


Lifestyle and habit changes are your only sure way to weight loss.  It is never enough to just add in an exercising routine and expect to lose body fat.  You will never out work a bad diet.  But your diet doesn’t need to be so strict that it is impossible to stick to.  Check out my article on the “Hand and Palm Diet.”


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