Russian Traditional Sport – Kettlebell Workouts

More than one country that exist in this world and the country itself is not the same between one and another, because it is different, there are so many new things that can be used by people as a way to make their life more colorful. Russian is one of country and like other; it has plenty of interesting things, not only from the culture, but also from the custom and activities.

One of interesting thing form it is about sport and one of sport from that country is about kettlebell workouts. Like the name, it is similar like kettle but it is in heavy metal and commonly, people called it as girya. This type of thing is really useful in shaping or training the cardiovascular and strength. Commonly, it is made from iron and the weight of it is various, starting from the small, bigger, and the biggest.

To make people easier indicating their capabilities in lifting the bells, people make it in the scale of kilograms, such as two kilograms, four kilograms, six kilograms and much more. As the progress of time, this kettlebell swing has been known in all over the world and it is used as the solution for people who want to make their body into good shape, such as six packs.

The types of movement that can be done by people through using bells are moving down, moving up, moving left and right. When people reach the small level, they can move to the higher level that is through changing or increasing the weight of the bells. When people use the up and down movement, it will trains the bicep muscles in the hands and it can make it stronger, on the other hand, the right and left movement, can make the strength of the people is in stable, because no matter it is left or right movement, people can manage it by themselves.

This kind of sport is loved by people because they do not need to spend much money when they want to have great body, only need to buy kettlebell swing and they can do variety of movement in the place as they want. In the recent time, this sport has become the most choice for people in order to shape their body and even, there is a group or community for those people who has six packs body or at least good body for normal people.

So people, starting from traditional type, it has changed into international sport that is done in all over the world and sometime countries make it as the national event to win certain prize for the winner. Finally, there is no wrong for any people to so anything although it is a traditional one, such as doing kettlebell swing.

No matter how bad or how silly your condition right now, great shape for the body is possible to be owned by every people because there is nothing impossible in this world as long as people want to do their best.

The Importance Of Kettlebell Workouts

Most people think that Kettlebell is just the same as the dumbbell, but they’re very different in mechanism and also ways of implementation. Kettlebell provides more challenges as it will force the users to boost their muscle strength and mass to complete the exercise series. The Kettlebell exercises are available for both female users as well as men’s, so everyone can basically use this exercise device to improve their performance and fitness level.

When people are training with their Kettlebell, they’re not only developing their strength, about also their body’s tolerance toward the weight and the overall performance. Over time, they will grow tolerance and resistance over the device. That’s why regular dumbbell won’t work because it can’t challenge the users to the higher levels. But Kettlebell is able to provide such challenge.

When people are used to one type of exercise, they can try other position that will certainly bring them to new exercise platform. In short, people won’t be bored with this Kettlebell exercise as they can always find new challenges to improve their own performance and fitness level.

For The Chest And Arms

There’re several Kettlebell workouts for men that can certainly improve their muscle strength, especially around the shoulders, chest, biceps, and triceps area. One of the most commonly workout method often used is the one arm row. This type of exercise will push the strength limit around the shoulders, triceps, chest, and also their core.

The steps they need to do are:

  • Take positions as if they were going to do pushups routine.
  • Use one Kettlebell only on their right side hand.
  • Lift the right hand and hold on to the Kettlebell.
  • Pull the right hand elbow toward the shoulder. Be sure that the Kettlebell is lifted off the ground.
  • Be sure to lock the body position and don’t rotate it.
  • Lower the Kettlebell and repeat the movements several times.
  • Alternate with other hands.

For The Lower Body Part

When people are doing this type of exercise, they can train their balance and also body’s control. It’s certainly a perfect exercise for the lower body part. People can follow these steps:

  • Use two Kettlebells on each hand. The palms are facing outwards.
  • Move the right leg ahead and kneel down. Be sure that the right leg is making a 90 degree position.
  • Keep the back remaining straight and hold this position about 2 seconds before they resume the previous position and stand upright.
  • Alternate legs and repeat the movements for several times.

The Regular Push Ups

People can still do the regular push ups movements by using their Kettlebell. This type of Kettlebell workouts for men can really challenge the upper body strength. The steps are:

  • Place the kettlebell on the floor and the palms are on the sides.
  • Lower the body until the handle of the Kettlebell is facing toward the chest.
  • Keep the abs tucked in and the back straight
  • Push up until the elbows are locked
  • Repeat the movements several times.

This movement may seem simple but it can be very efficient and also handy to improve the upper body’s strength. You can visit website (Click Here) for more depth kettlebell workouts information.

Why You Should Consider Zumba & All Its Benefits

Probably the most popular fitness class in recent years is Zumba. The popularity is down to a few things. The fitness class incorporates fun energetic dance moves in a group environment which makes it a great social event. Not only that you able to burn a lot of calories, as you are constantly moving. Therefore this fitness class is particularly of interest to people wanting to lose weight. Zumba does require a certain amount of co-ordination to accomplish, but because it is so fun, if you can’t get it the first few times around, it doesn’t matter as everyone is very light hearted and generally are laughing and having a good time.

Improved Cardiovascular Health

One of the best benefits of zumba is that it will drastically improve your cardiovascular health, when done consistently. A good cardiovascular system means a good, strengthened heart, and if this system is weak, you may experience shortness in breath, and find day to day tasks difficult. In some cases can lead to a heart attack.

Weight Loss

Did you know that in 1lb of fat there are 3500 calories!

So that means if you were to shave off 500 calories a day from your diet you would lose a 1lb a week. Sounds good? Well if you managed to get in an 1hr of Zumba a day than you would burn approx 400-800 calories leaving you only to cut out 100 calories less than you would normally to reach your goal of losing a 1lb a week! Sounds even better doesn’t? Less sacrifice on cutting back to the food

Improved Coordination

If you have little co-ordination then this is a great place to start to improve it. Keeping good co-ordination becomes very important and apparent as you get older as many fall and can cause serious injury and even death. Maintained or improved co-ordination will reduce the likelihood of a fall as you get older.

Improved Mood

Everyone loves endorphins! Endorphins are what your body produces during exercise and give you that feel good factor. People with depression are advised to take up exercise as a kind of release and natural mood booster. The highest amount of endorphin is produced when taking part in cardio exercise such as dance.

Overall, Zumba is a great workout class. With a vast array of benefits, regularly going to a class will benefit you physically, psychologically, and socially. Also if you are uncomfortable with dancing in the presence of others, there are plenty of ways you can join in and be a part of the Zumba craze such as purchasing the Wii zumba fitness game which you can do in the comfort of your own home.

Tried And True Methods Of Easy Weight Loss

There is a lot of information about the best ways to lose weight without a lot of effort. The most important question in your mind likely pertains to the truth of these claims. After researching the subject, the following list emerged as the most effective methods to accomplish your weight loss goals.

Exercise is very important in any weight loss program you choose. The reason for this is not only the fact that exercise burns calories, but it also helps your body become more efficient at using the calories you consume. Muscle burns more calories than fat does, and as your body replaces fat with muscle, your metabolism also increases.

Maintaining a healthy diet is very important for weight loss. Eating the empty calories of foods high in sugar and fat is counter-productive to losing weight. Those unhealthy foods will give you a burst of energy which does not last, leaving you hungry and craving more food. Foods high in protein and whole grains provide energy for a longer time, which helps you eat fewer calories in the same time period. If you feel satisfied for a longer time you will not be tempted to eat more calories than your body needs.

Counting calories takes time and effort, but the payoff is learning which foods to eat while losing weight. Buy a little calorie counter book to carry with you, or print a list from an online site. After using the calorie information for a while you will know how many calories are in the foods you eat most often. People of different sizes and genders have varying calorie requirements. Once you know how many calories your body requires for maintenance, you can lose weight by taking in a couple hundred less calories each day. You can also estimate how many calories you burn while exercising and allow that many more added into your daily allowance. Unfortunately, it takes a lot of exercise to burn enough calories to lose even one pound of weight.

Water is very important to weight loss because it flushes toxins from your system and also supports a healthy digestive system. Water can make you feel more full and discourage you from eating more than you should. You can supplement your water consumption by drinking green tea and other healthy drinks such as flavored water. Avoid any drinks containing caffeine or sugar because they can give you a false sense of energy which quickly fades, leaving you unsatisfied.

You may find eating small meals during the day helps you feel satisfied with less food consumption. Plan those meals and snacks carefully so they do not add up to more calories than you should consume.

Losing weight is really a matter of mathematics. You need to burn more calories than you take in, which results in your body beginning to use its own fat for energy. You are going to feel hungry at first, but as your body adjusts, this will be less of a problem. Begin your diet by using some or all of these tips, and you will lose your excess weight.

Learn The Myths And Truths About Abdominal Exercises

I can think of no better way to start this piece by simply revealing one truth above all others, the truth I think everyone needs to hear right here, and right now: fitness is alive, and boy, is it well! You may realize that fitness needs to be a critical piece of your life, but you might not realize that fitness is always changing.

We can look at the historical events that have shaped the industry, the pioneers that have got us thinking and speaking about fitness all day long. However, I think it’s also time to start thinking about the truths and myths of certain elements of fitness.

This is a multi-billion dollar industry, and it attracts a lot of people that honestly don’t care about helping you get fit — they care about making money. And that’s okay — as long as you know where they’re coming from. It’s okay if you already know the truths and myths of the industry at large.

For example — do you know the myths and truths of abdominal exercises? If there’s one area of fitness that gets over promoted, it would definitely be anything and everything that has to do with abs.

Don’t get me wrong — abs are great. I love having a good set of abs as much as the next guy, but there’s more to my body than abs. I for one like to have a good set of biceps too, but that’s just me being a little shallow.

Rising Above the Myths Today

Today is a good day to cover those myths of abdominal exercises. One of the first myths that gets thrown around and around is that all that matters is diet and exercise — and exercise above everything else. They’re not teaching you to work the whole body, just the abs.

These abdominal exercises are great when they’re paired with a comprehensive program. But if you’ve been at the gym doing 500 crunches thinking it’s making a difference…you’ve been lied to. I’m sorry about that. The only way to break the cycle is to not do it at all. But thankfully, there are some truths here as well.

A Few Core Truths

The truth about abdominal exercises is that they strengthen your core, and you can use that in other workouts to better improve them. However, ab crunches for the sake of ripped abs are going to be a pointless exercise. You cannot spot train, or spot reduce.

If you don’t have your diet dialed in, all of the ab crunches aren’t going to do you a world of good. Your fat storage is also controlled by hormones. So if you’re not sleeping or if you are training hard all of the time without giving your body rest, then you’re making an even bigger set of mistakes than just running through a bunch of ab-centric workouts. Going with compound lifts and even opting for some mobility and flexibility work will do you a lot of good.

Putting It All Together

So, are you trying to work abdominal exercises into a greater routine? It’s time to make sure that you are actually refining things appropriately. What I mean by this is that you need to look in the mirror to figure out what you actually want to accomplish. Size? Leanness? Better symmetry?

I might sound like a broken record, but the big compound lifts can really help you get started without succumbing to never-ending sets of crunches and reverse crunches. I’m not saying that you won’t get any results from abdominal exercises, but they really do play a much smaller role in carving out a great physique than you think. Tom Venuto, Craig Ballantyne, Christian Thibodeaux and Mike Geary all have great physiques and heavy rounds of cardio and mindless crunches don’t play a role in them.

You need to go back to the fundamentals and focus on consistency as well. This means not just diet and nutrition, but everything. There’s nothing that annoys me more than watching some guy really get crazy in the gym and have a beast workout, and then light up a cigarette. No amount of gym time is going to undo that damage. Your lifestyle as a whole plays a big role in whether or not you will not only get ripped and shredded, but stay that way.

The Road Ahead is What You Make of It

Abdominal exercises are still a good thing, because they let you work on a certain muscle group for strength purposes. A strong core helps you pull off compound moves like the deadlift, the squat, the snatch and the clean and jerk. Your Olympic lifts and explosive moves will serve you well and help you not only build the body you want — but also let you keep the body that you want.

But the road ahead is what you make of it. If you read this guide and just file it away as yet another cool article that leads nowhere, then you will not get any results. Action is the name of the game here. You have to ask yourself — do you want to rely on just what you’ve heard before (the myths), or are you really ready for truth?

Use the “Putting it All Together” points to guide your steps but don’t forget to put your own unique spin on things — your health and physique depend on it!

Do You Want To Win Rear Of The Year?

Most of you going to the gym are training because you want to lose a little bit of weight and to tone up, especially those problem areas such as the bum and thighs. However, very few of you will know how to train the legs effectively to lift and tone these areas. Nor will many of you know the environmental and lifestyle factors that can cause fat storage on the hips and thighs.


Training the legs is an art and a science and first I’m going to lift the lid on some of the secrets that the fitness models use to have the perfectly tone thighs and round pert butt. Then I will talk about how to eat to drop fat in the dreaded saddle bag area.


When you are training your legs you need a periodised and progressive plan targeting different muscles of the legs such as the glutes, the quads, the hamstring and the calves. Your first stage of leg training should focus on unilateral exercises to correct any imbalances in tone and shape between the legs. This is perfect if you have one butt cheek that is slightly less pert than the other, or if the cut of the hamstrings isn’t quite right between sides. Start by focussing on one exercise for the quads and one for the hamstrings, like so:


A1. Dumbbell step up on 30cm box, 3 sets of 15-20 reps, tempo 1010, rest 60 seconds.

A2. Seated hamstring curl, 3 sets of 8-10 reps, tempo 40X0, rest 60 seconds.

(The tempo prescription 1010 means to execute the up movement in 1 second with no pause at the top and then the down movement in 1 second with no pause at the bottom. An X in the tempo prescription means you need to execute the movement as fast as possible with good form.)


Next you want to perform an exercise that focuses on developing tone throughout the entire quadriceps, whilst performing an exercise that develops the glutes and hamstring together. You might choose the following exercises:


B1. Dumbbell split squat 3 sets of 10-12 reps, tempo 3010, rest 60 seconds.

B2. Romanian dead lift with bar 3 sets of 10-12 reps, tempo 3010, rest 60 seconds.


Your final pair of exercises can target the calves and abdominals to help give your legs that slender look when you are in heels and to flatten your tummy. These exercises could include:


C1. Single leg calf raise 3 sets of 12-15 reps, tempo 2010, rest 60 seconds.

C2. Abs crunch 3 sets of 12 reps, tempo 2010, rest 60 seconds.


Hopefully you will now see that training these muscles will help, but there are no specific exercises that are going to burn the fat off the hips and thighs. Most people don’t realise that the deposition of fat in those areas is hormonally mediated. Basically the more oestrogen you have in your body (either in total – or unopposed by other hormones such as progesterone) – the more fat you will store on the lower body. This doesn’t need to be the oestrogen that your ovaries produce (as many menopausal women have saddle bags as well) but the oestrogen that is made in your fat cells and the oestrogen you come in to contact with through your environment.


The best way to lose fat off the bum and thighs is to eat a Palaeolithic style diet. The basic premise of this is so easy it’s insane. Before you eat a food ask yourself – “was this food around 10,000 years ago?” if you answer “yes” then eat it, if you answer “No” don’t eat it! For example was a chicken, nuts, carrots or an apple around 10,000 years ago – yes so eat them. Was a doughnut, snickers, pasta or bread and jam around 10,000 years ago – no so don’t eat them. Eating Paleo means you basically eat protein in the way of meat, fish, seafood or poultry with lots of vegetables and snack on nuts, seeds and fruits.


The liver’s job is to detoxify chemicals that we come into contact with, and it also has to detoxify steroid hormones such as oestrogen. The liver has 3 ways to do this – through methylation, glucuronidation and sulphation. So eat foods that provide you with a host of B vitamins (this is not grains – the best source of B vitamins is animal protein and vegetables), foods that contain sulphur (which is eggs, onions, leeks, garlic) and foods that contain glucuronic acid which is broccoli, apples and grapefruit.


There is another group of foods that are “super foods” for the liver packed full of indoles, sulphur and other nutrients that help oestrogen detoxification – cruciferous vegetables. These include broccoli, cauliflower, cabbage, kale, radishes and chard. Watercress is also particularly good and is packed full on these nutrients.


Another area where women constantly fall down with their diet is that they don’t eat enough protein. Women MUST eat enough protein, especially vegetarians, as liver detoxification is also determined by amino acids not just vitamins, minerals and phytochemicals. Once again meat, fish, seafood and poultry provide amino acids – so doing things like juice fasts as a detox is a bad idea as juice does not contain any protein.


In this short article we’ve covered the main ways to get the toned, sculpted bottom often seen on the catwalk runways of Milan and Paris. As you can see there are no magic pills or secret workouts that bring about these results. Simply focus your workouts on the areas involved namely the bottom, thighs and hips while eating a clean diet of animal protein, fish, vegetables, fruit and nuts. If you’re new to any of this it may take a couple of months before you see substantial changes to your body but keep at it. If you’re doing a lot of these things but just need to tweak one or two key areas then your gorgeous glutes and the Rear of the Year award may be just around the corner.



5 Easy Dumbbell Exercises

You can build up your strength and muscle mass through methods of resistance training. Many people will not realise that strength training done correctly will also reinforce tendons, ligaments and even build up bone density.

There is no reason not to start strength training even if you’re a novice gym goer. It will increase muscle size and definition. Boost your metabolism, joint function and keeps the heart healthy. People do tend to shy away from strength training, so to help you out here are a few easy exercises using dumbbells.


Squats are more advanced exercises with barbells, and would require personal training to make sure you are performing them correctly, and without causing yourself injury. Squats with dumbbells are an easier objective. Stand straight with dumbbells in each hand making sure your palms are facing inwards towards your body. Slowly bend your knees with your back straight until your thighs are parallel to the floor. Do 10 reps to begin with, using approximately 15kg in each hand.


Training your big leg muscles will not only help the legs but will also stimulate other muscle body groups as well, so they are well worth putting in the extra time. With this exercise start with 10Kg weights in both hands and steadily increase the weight. Stand up straight with your dumbbells by your sides for the starting position. Step forward, lowering yourself so that your following knee is 2 inches of the floor and your leading leg is at 90 degrees, making sure your back is vertical to the floor and perfectly straight. Using your front leg, push upwards forcefully, returning to the start position. The dumbbells do not need to move in this exercise. Just keep them by your sides throughout. Repeat up to 10 times or however many you can do. Push yourself with this exercise as the legs do take more effort to train.

Wrist Curls

Wrist curls train you forearms and tendons in your wrist. You will not need a heavy weight for this. I would recommend starting with 3 kg. Take up a sitting position. Sit down with your feet flat on the floor and lay one arm on top of your thigh, with your wrist facing up. Hang your wrist and hand over your knee. Slowly and with control raise the dumbbell using only your forearms and wrist action. Do about 10 reps and then repeat with your other arm. If you cannot feel muscle fatigue in your forearms than you are not doing it correctly or you need a heavier weight.

Lateral Raises

This is a great resistance workout for your shoulders. You will only need a small weight to make this exercise effective. 5Kg should be sufficient for starters. With dumbbells in both hands and rested on your sides, raise them to shoulder level. You should now be in a ‘T’ shape. Hold it there for 5 seconds and with control lower your arms to your side again. Repeat this 10-15 times. Make sure that your elbows are pointing behind you when lifting your arms.


Lay your back on a bench and keep your feet on the floor. Hold one dumbbell in both hands with your hands out in front of you with a slight bend in the elbow, so you don’t lock out. All the movement is within 90 degrees lowering slowly behind your head and raising it back up again. When you do this you should feel your upper torso stretch. Do this 10 times for 3 sets.

Thanks for reading! My name is Reece Groves and i am a fitness fanatic  and gym addict. I have my own fitness blog that concentrates on home workouts and my recent article was strength training tips for beginners.

Fabulously Fit Friday!! Get Fit Tips From Melissa Hall For Upcoming Bikini Season

Are you like me and thinking ahead and wanting to get a plan of action together for the new year season? I know I will need to get off some off my holiday gain which is only 5 pounds so far. Not too bad this year!! Then I want to knock of 10 more pounds to bring me to 150 pounds for next summer. I have already got my shopping list together of foods that I will be eating in the new year,  supplements ready and I will talk about that later, and the cardio & weight lifting plans together! I am going to be a lean mean bikini machine next summer 2008!! Plus we are planning on going to Walt Disney World too next year and typhoon lagoon here I come!!

But if you are at a lost for where to get started for your plan I found a great fitness tip on youtube by Melissa Hall, I love her!! Check this out and see if this helps you get your plan together for the New Year!

Happy Holidays!!


Tags: fitness tips, melissa hall, bikini season, bodybuilding

Christmas Challenge Busted! Trying Shape’s 10 Pound Meltdown Challenge.

Okay… I busted my Christmas challenge already. Darn it! I have been on it since Thanksgiving and not losing jack, but maintaining my weight through this season which I am happy with compared to last year when the weight started to move up to the 170′s. This year my weight is at 163.5 and I am not going to complain. I just want to enjoy myself this holiday without the stress. So I said to myself, “I will eat in moderation and enjoy myself, but I will continue to exercise and lift to maintain until the New Year. Then I will get my act together seriously and get LEAN for summer as planned.

Photo Sharing and Video Hosting at Photobucket  I found a great article in Shape magazine on called “Get your Leanest Body ever and lose 10 pounds in a month”. I am down with that!! They set up a fitness routine to challenge your muscles each day to avoid plateaus, which I hate, with 300 minutes of cardio and 2 or 3 strength sessions a week and follow “The 100% satisfaction diet too. Now the diet part I have done pack I just need the cardio. So I am excited to have a plan together to get started. I found this plan in the January 2008 issue on pages 117 and up.

If any of you are up for the challenge join me! I will be starting it officially on New Years day (Tuesday), but you know that I will have to sneak in a few moves before then to get the routine ready mentally.

Today was okay. I went into work and it was busy as hell. Not much coverage in our department which really sucked, but what can you do. I got home and wanted to exercise, but my son missed me so much so I decided to take the day off and play. He is so cute with his new conversations he is starting to have now. I love it!! And, he is still asking about Christmas too. I swear I am going to go crazy, but he is 4 and has no concept of time. Well, in a bit I am going to review the workout plan on and get ready for some action.

I hope that you all had a great day and that you are finished with you Christmas shopping too.

Chat later!

Tags: weight loss, shape magazine, shape 10 pound meltdown, bodybuilding

Fabulously Fit Fridays!! Health and Exercise Tips – Back Flies

You know me looking for the latest and the greatest!! If you are working out your back today check this out. I found this one on youtube as well and it looks great to great started with for a nice lean upper back area.

Happy Friday!!


Tags: fitness tips, bodybuilding