Kettle Bell Blast

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Copyright 2011-2013. Integrated Fitness Solutions, LLC. All Rights Reserved.

Hey there! Congratulations on downloading this complimentary kettlebell fat loss program! Im Geoff Neupert, Master Kettlebell Instructor. Ive helped thousands of people all over the world help transform their bodies using kettlebells as a Master Instructor with the RKC the worlds first kettlebell instructor certification where Ive actually taught others how to be kettlebell instructors since 2006. Not only that, Ive been able to help men and women just like you shed thousands of pounds of ugly and unwanted body fat with my kettlebell fat loss programs. So once again, congratulations to you on taking this first step in your transformation to a leaner, stronger, healthier you by downloading your copy of this complimentary fat burning kettlebell workout called Kettlebell Blast! I look forward to helping you in your journey so never hesitate to reach out and contact me at geoff@kettlebellsecrets.com. Now scroll on down to the next page to get started with Kettlebell Blast your complimentary kettlebell fat loss workout. Whys it called that?

Copyright 2011-2013. Integrated Fitness Solutions, LLC. All Rights Reserved.

Disclaimer:You must get your physicians approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Kettlebell Blast. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. It is strongly recommended that have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you not use Kettlebell Blast, please follow your Doctors orders. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this workout, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this program are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform any exercise without proper instruction. Always perform a warm-up prior to all forms of training.

Copyright 2011-2013. Integrated Fitness Solutions, LLC. All Rights Reserved.

Whys this program called Kettlebell Blast? Because youre using a kettlebell to literally ignite your bodys fat-burning processes and blast away your unwanted fat. Look, I know that may sound kind of corny and maybe even borderline hype-y, but its really one of the best ways to describe the feeling you get from doing these types of workouts. And youre going to do that from the comfort of your own home in about 20 minutes a day, three days per week. I know what youre thinking 20 minutes doesnt seem like enough, how can it possibly help me get rid of my stubborn fat? Im glad you asked. You dont need to do long workouts in order to burn fat. In fact, they may even be counterproductive. According to a recent Danish study* of somewhat overweight young men who exercised for 13 weeks, more exercise was not better for weight loss. One group exercised 60 minutes per session and the other 30 minutes. The researchers concluded: ... a similar body fat loss was obtained regardless of exercise dose. A moderate dose of exercise induced a markedly greater than expected negative energy balance, while a higher dose induced a small but quantifiable degree of compensation.*(Am J Physiol Regul Integr Comp Physiol. 2012 Sep 15;303(6):R571-9. doi:10.1152/ ajpregu.00141.2012. Body fat loss and compensatory mechanisms in response to different doses of aerobic exercise--a randomized controlled trial in overweight sedentary males. Rosenkilde M, Auerbach P, Reichkendler MH, Ploug T, Stallknecht BM, Sjdin A.)

In fact, according to another recent study done by researchers at the University of Wisconsin**, the kettlebell is hands down one the best exercise modality for burning large amounts of calories in minimum time.

Copyright 2011-2013. Integrated Fitness Solutions, LLC. All Rights Reserved.

How much is large amounts? Up to 20.2 calories per minute or over 1200 calories per hour! To put that into context, when compared to two of the most popular forms of exercises for fat loss the Boot Camp model (9.8 calories per minute), and Spinning (9.6 calories per minute), kettlebells burn more than DOUBLE the amount of calories!** (John Porcari, Ph.D., and Chad Schnettler, M.S, University of Wisconsin, La Crosse, ACE Matters Research Reports, 1.2010)

So as you can see, your workouts dont have to be long to be effective at achieving the results you want a leaner, stronger, dare I even say it sexier version of your current self. Kettlebell Blast! is designed specifically to help you get quick, timeefficient workouts into your busy schedule with as little complexity as possible. One of the most often overlooked keys to any fat loss program is simplicity. The more complex something becomes, the easier it is to break, and the harder it is to fix when something goes wrong (more variables). Therefore, this fat-burning program is kept purposefully simple. And although this program appears simple on paper, it will be very challenging for you. And the simplest way to get your fat-burning kettlebell workouts started is by doing two things: 1. Spending time using the foundational, yet highly powerful kettlebell exercise the Two-Hand Swing (2H Swing), and 2. Combining in some [relatively] familiar bodyweight exercises. By doing this, you accomplish 5 very important things: 1. You practice your kettlebell technique with the 2H Swing. This prepares you to do more advanced kettlebell exercises safely and effectively without getting injured. (Even if youre familiar with kettlebells and the 2H Swing, we can argue that you can never have too much practice with the 2H Swing. Its the foundation for all your other kettlebell work. Remember: The stronger the foundation, the stronger the structure you can build on top of it.) 2. It helps you manage fatigue so you dont feel like your gonna die. ;-]Copyright 2011-2013. Integrated Fitness Solutions, LLC. All Rights Reserved.

Kettlebell training can be very strenuous. Thats one of the main reasons its so effective in accomplishing fat loss the effort level. The harder you work, the more calories you burn. But if you get too tired, you cant complete the workouts and then the fat loss effect is lost. Learning how to manage fatigue is vitally important to doing this. 3. Each exercise feeds the other. This means that performing one aids in performing the other through some sneaky neurological trickery. 4. Uses all of your muscles instead of just some of them, therefore helping you burn more calories. It especially focuses on the larger muscles in your body like your hips and legs, helping you burn more calories than if you used isolated bodypart training that is so common in many fat loss programs. 5. Turbocharges your metabolism so you will be burning calories long after your workouts are over - which is more important. Most people focus on how many calories they burn during a workout. Instead, they should focus on how many calories they burn after their workout - how many calories total the workout forces their body to burn. This is the hidden key to fat loss - how many extra calories you can burn when youre not working out. When you routinely focus on and complete these 5 things, youll will start to see fat loss at a pace youve never experienced before.

The Workout ProgramDay 1: A1. 2H Swings A2. Push-ups Day 2: A1. 2H Swings A2. Walkouts Day 3: A1. 2H Swings A2. Walkouts to Planks Sets, Reps, and RestCopyright 2011-2013. Integrated Fitness Solutions, LLC. All Rights Reserved.

Remember, simple is better, and thats the mantra for this part of the workout too. Heres what you need to do: Perform each exercise for between 20 and 30 seconds, then rest 60 seconds. (Thats almost 2 minutes total.) Perform the A1 exercise first, then the A2 exercise immediately after without any rest. GOAL: Perform up to 10 rounds total. (Thats almost 20 minutes.) You should be able to do this in about 2 weeks.

When you achieve that, then Perform each exercise for 30s, then rest 60 seconds. (Thats 2 minutes total.) Perform the A1 exercise first, then the A2 exercise immediately after without any rest. GOAL: Perform up to 10 rounds total. (Thats 20 minutes.) You should be able to do this in about 2 weeks, or 4 weeks after you start the program.

When you achieve that, then Perform each exercise for 45s, then rest 60 seconds. (Thats 2 1/2 minutes total.) Perform the A1 exercise first, then the A2 exercise immediately after without any rest. GOAL: Perform up to 8 rounds total. (Thats 20 minutes.) You should be able to do this in 2 weeks, or 6 weeks after you started the program.

The Exercises 1. The 2H Swing. The Swing is harder to learn from pictures. Which is why Ive included a video I made for you. Just click on this link and your web browser will open up and take you to a video about how to do the Swing correctly. (No, its not some cheesy YouTube video either.) => Click HERE => http://kettlebellsecrets.com/swingsecrets2.html