What’s So Special About Kettlebells Anyway?
Kettlebells are a great way to build strength and endurance. They’re cheap, easy to use, and they don’t require any equipment or special training. However, there are some drawbacks with using them:
They aren’t very effective at building muscle mass because it takes time and effort to do; therefore they aren’t used often (unless you train for powerlifting).
Kettlebells aren’t very effective at increasing your speed or agility since they’re not used frequently.
The weight isn’t stable enough to prevent injury if you drop it.
It’s hard to get a good grip on them due to their lightness.
Here’s what you need to know about kettlebells before deciding whether or not you want to start using one!
Why Are Kettlebells Bad?
There are many reasons why kettlebells are bad. Let’s take a look at the top three:
Here’s a list of common objections against kettlebells:
1) You can’t really feel the difference between a normal dumbbell and a kettlebell.
It’s definitely true that you would have bought a heavier dumbbell; however, a 16kg kettlebell and a 20kg dumbbell cost the same amount of money. The only difference is that the kettlebell takes up less space.
3) You can’t do exercises properly with a kettlebell.
A lot of people say that you can’t perform exercises such as bench presses, military presses, or upright rows with a kettlebell. Some also say that you can’t perform curls with them.
It’s true that you don’t perform certain exercises with a kettlebell; however, you can focus on other exercises instead.
For example, the muscle building benefits of barbell bench presses are higher than with kettlebell military presses. So if your goal is to build muscle, then you’re better off using a barbell.
However, the military press works your shoulders and traps a lot more than the barbell version, making it a good exercise if your goal is to increase strength and build mass in these areas.
Kettlebells do have their advantages:
Here are some benefits of using a kettlebell:
1) You work your core harder when performing certain exercises.
You automatically get additional core training when doing exercises such as the goblet squat and one handed swings . These exercises are harder to do without your balance and core giving out on you.
2) You can change your routine more easily.
It only takes a few minutes to change up your routine with kettlebells. If you’re bored with your current program, all you have to do is switch exercises or try a different program.
If you have two or three kettlebells with different weights, you can use these to create a wide array of exercises.
3) Improved grip strength.
One of the problems with traditional weight training is that you don’t really work on your grip strength. The muscles in your hands don’t get trained all that much since you can always rely on the weight of the dumbbell or barbell to help you out.
However, with kettlebells you need a strong grip to perform exercises such as the snatch or the jerk.
4) Kettlebells are extremely space efficient.
You can store a lot of kettlebells in a small space. All you need is enough floor or floor area to perform your exercises.
This makes them ideal for people living in apartments or dorm rooms.
Kettlebells are certainly not for everyone; I would say that if you’re a beginner, then you should probably stick with a barbell and dumbbells.
However, if you enjoy variety and are looking for a change of pace. Or, if you’re looking to make your workouts more interesting and exciting kettlebells might be the ideal solution.
Are Kettlebells Better Than Barbells And Dumbbells?
What’s Better Barbells Or Kettlebells?
Now that you know what kettlebells are and the many benefits they have over traditional weight lifting gear. You might be wondering if they’re better than barbells and dumbbells.
If your goal is to build muscle, lose fat, and get stronger then kettlebells are not necessarily better than barbells and dumbbells.
That being said, they still have their place in your routine.
You can’t just perform the same exercises over and over again; you need to have a wide range of exercises to target different groups of muscles and keep your body from adapting.
If you want to build muscle, then you want to focus on compound exercises such as squats, deadlifts, pull-ups, barbell rows, bench presses etc.
Kettlebells are great for this, but they should not take the place of barbells and dumbbells. They are intended to compliment barbells and dumbbells, not replace them.
If your goal is to lose fat, kettlebells are a great addition to your weight lifting routine.
They can help you build muscle. This in itself will raise your metabolism which will in turn helps you lose fat.
However, if your goal is to lose fat then kettlebells are not essential for you.
If your main goal is to lose fat, then you want to focus on high intensity interval training and cardio.
With this in mind, kettlebells are great because they can easily be added into a cardio routine such as a quick 10 minute routine afterwards.
If you’re a beginner, kettlebells are a great way to get started with weight lifting. As I’ve mentioned before, they’re very easy to learn and they don’t require any special skills other than being able to lift and carry them.
They’re also great for strengthening your core muscles which will help prevent back pain and are essential for performing exercises such as the squat and the deadlift with proper form.
However, if you’re a beginner, stick with barbells and dumbbells as well until you master the basics.
Once you become more experienced, kettlebells can be an essential addition to your workout routine and will help break up the monotony.
They will also help build core strength and muscular endurance which are essential for not only performance but also preventing injuries.
You don’t need to limit yourself to just kettlebells though; try experimenting with different types of training until you find what works best for you.
As I always say, there is no best exercise. There are only the ones that you like and the ones that have worked in the past and will continue to work in the future.
I don’t believe in magic bullets or wonder diets. I believe that if you want to get in the best shape of your life, you need to do it the old fashioned way, with hard work, dedication, and a solid nutritional plan.
If you can do these three things, you can achieve anything.
I’m not going to tell you that it’s easy because it’s not. I’m not going to tell you that you’ll love it because you might not.
I’m also not going to tell you that it will be easy to change your eating habits.
You have to be willing to put in the time and the work, but the rewards will be there.
If there is one thing I want you to take away from this, it’s that you don’t need fancy equipment or supplements or even a gym membership to get in great shape.
You can do it with nothing more than your own body weight, a floor, and a will power that’s stronger than the resistance of thousands of pounds.
I’m not promising you instant gratification and you’re not going to wake up tomorrow looking like Mr. Olympian.
However, what you will do is gain an incredible sense of pride and satisfaction from knowing that you didn’t quit and you’re in the best shape of your life.
Thanks for taking the time to read my book. I hope it has helped improve your knowledge and your quality of life.
What I am promising, however, is that if you follow these principles, your body will change and you’ll be closer to your ideal physique.
I’m also promising that if you apply the information in this guide, it will change your life in a positive way.
You’ll be happier and more fulfilled when you look in the mirror and you won’t have to search for some sort of magic trick to get lean and muscular.
I also hope that it helps remove any excuses that you may have had in the past and that you’ll be willing to take up this challenge.
I’m going to give you a few pointers to get started but after this, it’s up to you.
You’ve got what it takes and now it’s time to prove it to yourself.
Let’s do it.
How to maximize fat loss
The first step in maximizing your fat loss is to start tracking your calories. You can do this by using an online calculator or journaling.
While it’s not necessary, it will make things a whole lot easier.
You’ll fill out a questionnaire and it will give you a ballpark range of how many calories you should be eating based on your activity level.
P.S: You can do it!
There is no shame in taking a minute to Google how many calories are in the food you’re eating. It’s better than coming back from a doctor and getting bad news because you decided to not take an interest in your own health.
You can even use apps for your phone that will count your calories for you!
Use these as a guide, but you may need to adjust them slightly based on how your body is reacting.
As a word of caution, please don’t go below 1,200 calories or above 2,000 calories unless you’re supervised by a professional.
If you’re using an online calculator you’ll need to input some information and then it will give you a number that’s specific to you.
Here’s what you’ll need to know:
However, if you don’t want to or can’t do that then don’t worry. There are other options that you can use.
First, try to eliminate low-calorie foods such as diet soda, diet candy, and anything that’s labeled “diet” anything. Yes, I know it sucks but these foods often have a lot of chemicals and while they may help with weight loss, they aren’t really good for you.
Your weight (You can either weigh yourself or use your best guess)
2. Your height (This can be a rough estimate if need be)
3. How much you exercise (Sedentary, lightly active, moderately active or highly active)
4. Finally, pick the description that most accurately describes your current diet (I hate healthy food, I eat whatever)
How many calories should I be eating?
The short answer: Between 1600-1800 calories to lose weight. Between 1900-2300 for maintenance or 1700-2000 for weight gain. You should adjust these numbers depending on how active you are (Sedentary, lightly active, moderately active or highly active). Your menstural cycle (If you’re a female, and you should be, since I’m not a pervert)
With this information the calculator will give you a calorie goal that should help you to lose about 1 to 2 pounds a week. This is the number that we are aiming for.
Now it’s time to get started!
Don’t worry too much about hitting this goal exactly.
Your height and weight:
This is only a rough estimate because everyone is different. The numbers below are just guidelines.
If you’re 5’4″ then you probably shouldn’t be eating the same amount as someone who is 6’0″.
We’ve listed the lowest and highest possible calories you could eat and still lose weight based on your size. These are just estimates but they’re good enough for our purposes.
Later on you can fine tune things.
Take your weight and find the range that includes your weight.
For example, let’s say that you weigh 150 pounds.
The heaviest anyone could possibly weigh and still lose weight is 160. (155 is the lowest anyone could weigh).
So your weight would fall into the 150-159 bracket. This means that your calorie intake should be between 1300-1700 calories to lose weight.
Be honest with yourself. There is no shame in gaining a few pounds every now and then, just try to keep it to a minimum.
You can use this information for the calories you should consume while bulking as well. The highest weight that you could gain while still losing weight is 164 (again, 155 is the lowest anyone could weigh), which would put your calorie intake at 1830-2180.
Now find your height on the top chart and follow it across until you reach your weight. The number it ends at is the range that your calorie intake should be to lose weight.
If you’re very active then add 200 calories, moderately active add 100, slightly active add nothing, and if you’re sedentary subtract 200 calories.
The following numbers are just estimates and you can fine tune things once you actually begin tracking your calories.
Here is another online calculator that can help you determine how much you should eat: (LINK REMOVED)
So if you’re a very active 150-pound woman then your calorie intake to lose weight should be 1500 calories.
This number should be adjusted according to how active you are as well since workouts cause an increase in calorie burn which will speed up your weight loss.
Your height range:
How active are you?
And this is a list of calorie counts for common foods: (LINK REMOVED)
If you’re still unsure about anything or just want someone to talk to, you can visit the IRC channel: #Nutrition on Rizon. (Don’t ask to ask a question there though, just introduce yourself and say that you were referred by me, CryptoCurry.)
Always remember that before long you’re going to be getting into some hardcore lifting. You don’t want to be slowing down because you’ve gained a bunch of weight.
Lifting & Cardio
Now that you’re eating right and know how much you should be eating we can move on to the next topic, working out.
I’m sure that you know this already but I’m going for completeness here.
There are three types of common workouts:
Weight Lifting, Cardio (Usually running), and a combination of the two. A surprising amount of people start off on the wrong foot by not eating enough.
You should try to do some form of cardio for 15-30 minutes a day every day if you can. There are a lot of benefits to doing so and pretty much no downsides unless you have a medical condition (Talk to your doctor first before attempting any sort of physical activity if you do).
Even if you hate running, there are many other forms of cardio that you can do where having some space to yourself isn’t required such as swimming or biking. They then try to work out to burn the calories instead of eating right.
Going from our starting point most of your weight loss will come from adjusting your diet. You will probably lose a pound or two from the increased activity but not much else.
In fact, you’ll probably be pretty unsatisfied with such slow progress and get demotivated if you haven’t already adjusted your diet.
These workouts will help you in the long run since the more healthy you are now, the longer you’ll live and the longer you live, the more bitcoins you can earn!
If you’re interested in weight lifting you should try to do it as well. There’s a lot of misinformation about weight lifting out there and a “bro science” culture that goes along with it.
So don’t fall into that trap.
For the next week, I want you to challenge yourself to eat 2,000 calories a day regardless of your hunger. If you’re still hungry then eat more veggies.
If you succeed at this then the next week we’ll try to push it up to 2,300.
You probably wont be able to hit that right away but keep trying and eventually you’ll adjust.
Since we’re on the internet I’ll try to give you the best information I have and you can decide for yourself how much you want to take it.
As far as I can tell, there are two schools of thought on weight lifting:
Body Building is a sport where you pick a “physique goal” or look and attempt to build muscles to get the most ripped version of that goal.
Along with this, I want you to start doing some weight training. This usually involves lifting very heavy weights and taking steroids.
Most people that go into body building never achieve their desired look.
Body Building is really only useful for the initial phase where you try to get those muscles to actually form in the first place. After that, you’re going to want to switch to “Strength Training” which is what most athletes and soldiers engage in.
It’s less about how your body looks and more about how much weight you can bench press, squat, etc.
Wikipedia defines strength training as:
Strength training is the process of using progressive resistance exercise to cause stimulated improvements in any of the innate “strength factors” (ie. muscular strength, power, endurance, stamina, or muscular size) of the body.
Body building is a sport where you pick a “physique goal” or look and attempt to build muscles to get the most ripped version of that goal.
Both of these are sub-sections under the title of “Weight Training”
You won’t gain much from this if you’re not eating a lot but even then, your body still needs time to recover and grow so you need to give it that time.
I’m going to make a /r/fitness post asking for advice on effective weight training techniques since I’m not as informed on the subject.
Make sure you take nutrition very seriously. A stronger body is of no use if you die of a heart attack in your early thirties.
Weight training is the use of progressive resistance to overload the muscles of the body. The intention is to increase the strength, size, stamina, and definition of the muscles.
The key words here are progressive resistance and overload.
Progressive means that it grows in intensity as your strength grows.
Resistance means you’re using something that challenges you, whether that’s your own body weight or heavy weights at the gym.
Also remember to warm up before and stretch after every session to prevent injury.
Also, if you do this right, girls might think you’re a professional athlete or something.
Overload means you’re going to actually have to try and push your limits.
Ideally, weight training should be done a little every day, rather than all at once. It’s up to you if you want to go to a gym or use dumbbells and other home fitness tools.
As long as you stick with it and don’t give up, you should begin to see results in about two months.
The benefits are numerous.
Okay I’m going to look up how to get started on Reddit, I think there’s a beginner’s program or something.
I’ll be back in a bit.
“Thanks for the tips sis, you’re the best!” You say as you head to your room.
The next day…
They include everything from increased metabolism and bone density to stronger muscles that require more energy, which in turn burns fat. Not to mention you’ll look pretty hunky.
Keep in mind that weight training can become an obsession for some people and can take over their life, as with anything else in this post. It’s something you should do in addition to everything else and not to the exclusion of everything else.
Hey Victoria, can you come in here for a second?”
You say while sitting in your desk chair.
You try to make yourself look as inviting as possible.
It works and she enters your room and sits on the bed.
“I have something to ask you and it’s really, really important.” You say leaning forward.
You get off your chair and kneel in from of her.
Always be wary of getting burned out.
Furthermore, unless you plan on becoming a bodybuilder or professional weightlifter, you don’t need to go overboard and get obsessed with it. It’s just like anything else.
Also, don’t forget that your body needs time to rest and recover after a long period of physical exertion. Make sure you’re eating enough and getting enough sleep to sustain your goals.
“Victoria, you’re amazing.
Will you go out with me?”
She doesn’t answer right away, she just stares at you for a while. Then she leans forward and kisses you on the lips and wraps her arms around your neck.
As you’re kissing her, you’ll notice that strange feeling again. It’s very faint and easy to ignore though.
While you’re thinking about it, make sure you stretch before and after your workouts and eat a healthy diet.
“Victoria, I’ve been really happy with how you’ve been taking care of me and helping me through this time.”
You reach into your pocket and…
Will you please do me the honor of being my girlfriend?”
You pull out the box.
“I love you and I promise I’ll be the best boyfriend ever.”
“I was hoping you’d say that.” You say and there’s a knock on the front door.
You get up and answer it to find Crimson waiting outside with a strange expression on his face.
Hey, I’m about to leave for a little while, okay?”
He says looking from you to Victoria.
She gets up and answers: “Sure thing, see you later.”
Crimson looks at you and says he has something to show you outside.
After you ask her, she stares at you with a strange look on her face.
“You’re funny.” She says and gives you a small smile.
She takes your gift, puts it on the bed behind her without opening it and hugs you. You embrace in an intimate hug for several moments.
“I love you too…” She says and begins sobbing uncontrollably.
“It’s okay, Shhhh….
It’s okay…” You follow him to his car which is sitting in your driveway.
“Get in.” He says opening the door.
You comply and he gets in the drivers seat and starts to pull away.
What’s going on, are we going somewhere?”
“You’ll see soon enough.” He answers.
You notice that the streets are empty as he drives out of your neighborhood. He turns on the radio and ‘Monster’ by Skillet begins to play.
You try to comfort her.
“No, it’s not…” She cries into your chest.
“It’s going to be alright.”
“I’ll see you later.” You say and pull away from the hug.
She sits back on the bed and looks at you as you walk out with Crimson.
After you shut the door you turn to Crimson and ask him what’s going on.
“I love this song!” You say.
“I know you do.” Crimson answers with a smirk.
He begins to drive faster and you hold on to the ‘oh shi…’ as you go flying out of your seat belt and into the windshield at what must be hundreds of miles per hour.
After smashing through it, you’re sent into a freefall until you hit the ground. You try to scream, but it only comes out as a high pitched whistle.
He doesn’t answer your question, he just drives away.
You walk home and find a package waiting for you on the front step. You take it inside and open it up to find a brand new cell phone.
After looking at it for a few minutes you turn it on and find that it already has an number assigned to it.
“Let’s see, if this is from Crimson then I’m guessing this one is for calling people.” You think as you look through the contacts.
The sound of sirens are the last thing you hear before blacking out.
You scroll through it and find one labeled ‘V’. You open up the message app and see that there’s only one message already waiting for you.
It reads: Delete my number after you read this. Come to 1408 Royal Court in the next hour if you ever want to see Victoria again.
It’s signed ‘Your future self.’
“What the hell…” You think as you look at the address waiting for you in the text messages section.
You wake up in a hospital bed with Victoria sitting next to you reading a magazine.
What happened, how did I get here?”
You ask with a confused expression on your face.
“You were hit by a car while we were at your house, it smashed right through your front window and went out the back of the house. It took the fire department a few hours to get you out.” She says with a worried look on her face.
“Shit, I must have died.” You think but don’t say anything.
“You had so many broken bones they didn’t know what to do so they glued you back together again and called it good enough.” She continues.
So I’m really not paralyzed?”
She moves her hand to your leg and begins rubbing it.
“No, you’re as good as new now.” She says with a frown.
‘Not exactly.’ You think.
“I’m just glad your alright.” She says and begins to lean in for a kiss.
You turn away and ask the nurse for some clothes. After a few minutes of discussion she leaves and you’re left alone to get dressed.
After struggling for a few minutes you manage to get your pants on and walk out of the room.
“Thank god they had toddler sized hospital pants, those would have never fit me otherwise.” You think as you look for a way out.
You find the exit and peek your head out. The coast seems to be clear so you rush out of the door and hide behind the corner.
You think as you look around for people.
You see a truck pull up near the door you just came out of and a man jumps out.
“There you are, I had the worst time finding a parking spot.” You hear Victoria say as she walks past you.
You take a deep breath before following them to the truck. Fortunately there are no stairs to deal with so you climb right into the passenger seat.
Hey there mister, how did you get out of the hospital?
Sources & references used in this article:
From Russia with Tough Love: Pavel’s Kettlebell Workout for a Femme Fatale by P Tsatsouline – 2002 – books.google.com
What’s Best for Vitamin D: Sunshine, Tanning Bed, or Supplement? by T Sanchez – Broager. Trabalho de conclusão de curso para …, 2009
You Are What Your Plate Size Tells You to Eat by V Bennington – breakingmuscle.com
What Science Says About Your Carb Tolerance by C Marker – breakingmuscle.com