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Kettlebell Exercises

There is a huge variety of kettlebell exercises to choose from, whether you are wanting to do a kettlebell workout alone or as part of another one of our workouts. The kettlebell is a great piece of exercise equipment for your fitness as it can work many different parts of your body at the same time, building and toning muscle.

As a workout routine, you can be very flexible with kettlebell exercises, picking and choosing which ones you like and how many repetitions you think are appropriate. They can be included as a pre workout to any other fitness exercises or you can fit them into a busy schedule if you only have 10 minutes to workout.

Kettlebell Exercise Examples

These are a few suggested kettlebell workout exercises that can be done in repetitions (10 each with 30 seconds break) or you can choose one you like to be part of a larger workout:

  • Ketllebell Windmill: holding the kettlebell overhead with one hand, turn your feet at a 45 degrees angle away from the weight, bend over bringing your opposite arm to touch your toes with your head facing the weight
  • Kettlebell Single-Arm Squat: in squat position, bend your arm holding the kettlebell up to your neck with the other arm held out straight, hold for 15 seconds
  • Kettlebell Swing: holding the kettlebell with two hands, bend your knees pushing the kettlebell between your legs behind you and then up until your arms are held out in front of you
  • Kettlebell Lunge Press: holding the kettlebell up to your chest with your hands gripping the side of the handle, lunge whilst raising your hands directly above your head with the kettlebell
  • Kettlebell Floor Press: lying on your back with a kettlebell in each hand, bend one arm towards your chest and raise it for a minimum of 5 seconds then alternate
  • Kettlebell Halo: feet hip distance apart, hold the kettlebell up to your chest with it upside down and gripping the sides of the handle, bring the kettlebell to your right cheek and slowly circle it around your head for 60 seconds, alternating direction

Check out our kettlebell workout routine for more ideas!

 

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Kettlebell Workout Tips

Many people have doubts and questions about the kettlebell. The kettlebell workout is a great way to exercise and improve your fitness. It has also been acknowledged for having weight loss advantages, although this is not a guarantee and will depend upon your lifestyle. Another positive is that there is a large variety of kettlebell exercises to choose from and try out.

Comparing the kettlebell workout to other workouts, some people want to know more about the benefits and risks as this specific exercise has become more popular in recent years. See below our answers to some common questions about the kettlebell.

What are the benefits of a kettlebell workout?

It is quite common for people to wonder what is so special about the kettlebell and why can’t you just use ordinary dumbbells. Although dumbbells are popular, the shape of a kettlebell brings added workout benefits. Your grip is improved and strengthened due to the thicker handles and in addition to this, your core area gets a tougher workout due to the positioning of the handle in relation to the weight.

How many calories does the kettlebell workout burn?

One study in particular, carried out by the American Council of Exercise, showed that in a 20 minute kettlebell workout around 400 calories were burned. This means that appoximately 20 calories are burned in one minute of doing kettlebell exercises. Although other studies showed varied results, they do all agree that the kettlebell is a good way of burning calories.

Kettlebell Information

Can you do the kettlebell workout during pregnancy?

Exercise during pregnancy has been seen as a positive thing in recent years, however, any type of exercise or physical activity should first be discussed with your doctor or a health professional especially when you are pregnant. As everyone has different physical and fitness levels, being able to carry out a kettlebell workout will depend on eahc individual. The general rule is to keep exercise at low intensities during pregnancy and depending on how active you were beforehand.

Where to get kettlebell workouts online?

Whether you are searching for kettlebell workout videos, images or advice, it is quite easy to find what you are looking for online. YouTube is a great place to start for step-by-step videos. Another good source is fitness magazine websites that will cater to gender, age and even pregnancy. If you still haven’t found what you are looking for, try searching your local gym’s website or online media as mainstream gyms will usually have their own workout videos or help.

 

 

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Fitness Equipment

Choosing fitness equipment is crucial when you are concerned with creating a fitness plan or thinking about which fitness exercises are best for you. The equipment you use should be specific for the reasons you want to workout and for what goals you are trying to achieve with your body.

Your fitness regime needs to be tailored for you, so that you do not end up damaging your body:

  • Cardio: increasing metabolism, burning calories, strengthen heart and body, involves increased heart rate workouts.
  • Strength: support bones and joints, build up muscle and tone, improves muscle control and mobility, involves weights and mobility workouts.
  • Flexibility: improves posture, strengths and tones muscle, reduces risk of muscle damage, involves yoga workouts.

Exercise Equipment

It can be daunting when first thinking about your fitness and what machinery you should be using. This is a brief guide to some of the main pieces of fitness equipment you could use and what type of workout they are preferred for:

  • Treadmill: cardiovascular machine, burns calories, adjustable speed and grade for different fitness levels
  • Elliptic trainers: cardivascular machine, easier for your joints, adjustable speed and grades
  • Rowing machine: cardiovascular machine, good for posture, strengthens heart
  • Boxing equipment: good for cardio and muscle toning, upper body conditioning
  • Weights: strength training, tones/enhances/stimulates muscles and muscle development
  • Exercise mat: strength training and flexibility, pilates/yoga, good for pre-workout stretching, exercises that tone and build body muscle
  • Stability ball: can be used in replacement for exercise benches, good for all workouts, improves balance, strengthens muscle

For further advice, have a look at our fitness tips.

 

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Fitness Exercises

If you want to improve your health and strengthen your fitness then you are in the right place! Not only does fitness include eating well, but you have to pay attention to your body and take on fitness exercises too. Going on diets might be one way, or persuing weight loss another, as long as you keep thinking about your fitness and do it all in the appropriate way.

Good Fitness Activities

In order for your body to be in its best shape, you need to be giving it as much fitness nutrition as possible. Once you accomplish a healthy diet then you can move on to strengthening your body physically. Here are some good fitness activities that you might want to include in your fitness plan:

  • Running/Jogging: cardio workout, strengthens a range of muscles
  • Swimming: strengthens range of muscles, good for arms
  • Cycling: good for legs and abs, strengthens range of muscles
  • Yoga: stretches and strengthens muscle tissue, relaxing and calm

Good Fitness Workouts

The following fitness suggestions are more appropriate for you to do in a gym or the comfort of your own home. They are easy and simple to follow and you can do them whilst juggling between different activities if you are busy:

  • Single-leg stand: balance on one leg for 30 seconds and then switch, strengthens hamstrings and balance, can be done when brushing your teeth or on the phone
  • Jumping jacks/star jumps: 5-10 minutes of these are a proven calorie burner and good exercise for heart rate, can be done whilst watching tv or after waking up
  • Standing push-ups: lean against a bed/sofa or any object that gives you a slope according to your height, imitate the push-up movements for about 10-30 reps, can be done whilst cooking or watching tv
  • Dumbbell exercises: whichever you prefer, can be done before bed or at work waiting for a meeting

Click here for more fitness tips!

 

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Exercises to Lose Weight

When it comes to weight loss, it is not always just about the diets but you have to take into consideration the way you will be exercising and keeping fit.

Eercising helps to burn calories, build muscle and strengthen our bodies which is why it is good for us not only to lose weight but also to maintain our health.

Weight Loss Exercises

The following suggestions are simple activities for weight loss that you can do anytime of the day and for how long you wish to do them, there are no strict rules and can be adapted however you like:

  • Running: although such a simple idea, it helps you tone your all parts of your body at the same time, try alternating in speeds and surface for best results
  • Skipping (jumping rope): extremely good for your stomach, fun as well as hard work, view specific examples if you are interested but normal skipping is just as good
  • Swimming: this can be combined with other exercises to create a routine or simply on its own
  • Cycling: very effective for weight loss
  • Squats: a very simple exercise to help you lose fat in certain areas
  • Sports: playing a sport you enjoy will always help with weight loss, for example tennis, football, basketball etc…

Weight Loss Workouts

These exercise routines are recommended for people who already workout on a regular basis or have experience in different exercise activities, they are very effective for weight loss:

  • A countdown workout: using dumbbells or kettlebells, do 15 repetitions of the kettlebell/dumbbell swing followed by 15 repeptitions of the squat thrust, immediately move onto doing 14 reps of each then 13 and so on without taking breaks
  • High intensity interval training: choose your exercise/activity (running, cycling, weights…) and start with a 5 minute warm-up, the workout lasts 20 minutes long alternating between 1 minute high intensity and 1 minute slow, ending with 3 minutes cool-down
  • V-Crunch abs: a simple workout that can be combined with other exercises if you wish, burns stomach fat, 12 repetitions followed by a 30 second rest and repeated 3 times
  • Speedy upper body workout: use dumbbells or weights of your choice, 10 reps of an exercise followed by 20 seconds rest, repeat three times or include within another routine or combined with other exercises
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Healthy Diet

A healthy diet requires more effort than most other diets because it is constructed on what you eat/drink, how you eat/drink and the inclusion of exercise or daily activities. More information is available at weight loss tips.

What to Eat on a Healthy Diet

This is the simplest part of a healthy diet – making sure you eat what you should. There are 5 main parts to a healthy diet:

  • Fruit
  • Vegetables
  • Water
  • Whole grain
  • Protein

Everything you eat should be consumed in moderation.

How to Eat on a Healthy Diet

This might not be so obvious, but how you eat can make a difference and improve your healthy diet. For example:

  • Think about serving sizes and try going for smaller portions during each meak to avoid over-indulging
  • Eat with other people: it’s social, encourages sharing plates and is proven to avoid over eating which can occur when watching tv/a computer at the same time
  • Sometimes it is not hunger that you are feeling but thirst, so try drinking before going all out on a big meal
  • Eat slowly to help digestion and so your brain can process how full you are getting
  • Avoid eating late at night, digestion occurs best when your body is at its highest levels of energy
  • Throughout the day, try eating periodically to keep up your metabolism
  • Do not skip breakfast!

Exercising on a Healthy Diet

Keeping active can help you to maintain weight loss or simply improve your health and it doesn’t always necessarily mean spending hours in the gym. Other options include:

  • Walking more: getting of the bus or train a stop early, taking the dog for a walk, even walking around a shopping mall!
  • Start a new exercise class: there are many new and creative options out there
  • Maintain activity levels: instead of sitting in front of the tv try doing yoga stretches while watching your favourite show
  • Sleep well: get a good night’s sleep so feel more refreshed and active the next day