Category Archives: Bodybuilding

kettlebell workout for weight loss (2)

Kettlebells for Weight Loss Series – Part 2

This is the second of 10 workouts in our Kettlebells for Weight Loss series. While the main contributing factor for weight loss is diet, the following kettlebell workout can help you build muscle mass, which increases metabolism. The workout below challenges both the anaerobic and aerobic energy systems, which increases calorie burn and stimulates lean muscle growth.

Workout Instructions

As far as equipment goes, this workout requires a single kettlebell. Use a moderate weight kettlebell that allows you to complete the desired number of reps for each exercise with good form.

Perform 10 reps per side for each exercise in the circuit. Complete three full circuits. Rest 45-60 seconds between circuits. If you are successfully completing three circuits with good form, increase the number of circuits or the kettlebell weight for additional challenge.

Single Arm Swing

  1. Stand upright with your feet about hip-width apart and a kettlebell on the floor about two feet in front of your feet.
  2. Hinge at the hips to grab onto the handle with one hand while maintaining a neutral spine. Set the shoulders down and away from the ears to engage the lats and upper back.
  3. Swing the kettlebell back between your legs, then powerfully extend your hips by driving the floor away and contracting your glutes and abs. Let the kettlebell float to shoulder height.
  4. Let the kettlebell drop back down along the same path, only flexing at the hips once the arms reach your waist.
  5. Perform all reps on one arm before switching to the other side.


Front Squat

  1. Stand upright holding the kettlebell in rack position on your right side – meaning the ball of the kettlebell is resting against your upper arm and forearm, with your elbow tucked into your side and palm facing in.
  2. Squat down until your thighs are parallel to the floor, keeping your weight in your heels. The elbow will come off the body to balance the weight of the kettlebell in the squat position.
  3. Push through your heels to return to the starting position.
  4. Perform all reps on one arm before switching to the other side.


Reverse Lunge

  1. Stand upright holding the kettlebell in rack position on your right side – meaning the ball of the kettlebell is resting against your upper arm and forearm, with your elbow tucked into your side and palm facing in.
  2. Take a big step back with your right foot, dropping your right knee down until it hovers right above the ground. Keep the torso upright.
  3. Drive into the heel of the left foot to return to the starting position.
  4. Perform all reps stepping back on the right side, then switch to the left.

Curtsy Lunge

  1. Stand upright with your feet about hip width apart, holding the kettlebell handle on either side.
  2. Keeping your right foot facing forward and the kettlebell at your chest, place your left leg at a 45-degree angle behind your right leg, bending down until the left knee hovers just above the floor.
  3. Drive through the heel of your front foot to rise back up to your starting position.
  4. Once you have completed all reps on one side, switch to the other side.


kettlebell benefits for women

Two-Hand Swing

  1. Stand upright with your feet about hip-width apart and a kettlebell on the floor about two feet in front of your feet.
  2. Hinge at the hips to grab onto the handle with both hands while maintaining a neutral spine. Set the shoulders down and away from the ears to engage the lats and upper back.
  3. Swing the kettlebell back between your legs, then powerfully extend your hips by driving the floor away and contracting your glutes and abs. Let the kettlebell float to shoulder height.
  4. Let the kettlebell drop back down along the same path, only flexing at the hips once the arms reach your waist.

Shoulder-to-Shoulder Press

  1. Stand holding the ball of the kettlebell in both hands at one shoulder.
  2. Press the kettlebell up overhead, fully extending your arms.
  3. Lower the kettlebell down to the opposite shoulder, and then press the kettlebell back overhead and back down to the starting side.
  4. Steps 1-3 constitute one repetition. Repeat for the desired amount of repetitions.

Alternating Bent Row

  1. Hinge at the hips with your knees slightly bent, back neutral, and a kettlebell on the floor between your feet.
  2. Grab the kettlebell with one hand. Pull the shoulder blade back and flex the lats, bringing the elbow of the arm holding the kettlebell just past the body.
  3. Lower the kettlebell back to the floor and quickly switch hands, pulling the kettlebell up to the opposite side.
  4. Rapidly alternate sides each rep while maintaining a neutral spine.


  1. Stand upright holding a kettlebell upside down at chest level, grasping the handle on either side.
  2. Lift the kettlebell up and over one shoulder, around the back of your head, and over the opposite shoulder, finishing back in the starting position.
  3. Complete all reps in one direction, then switch directions.


Around the World

  1. Stand upright holding the kettlebell in your right hand with your arm straight.
  2. Swing the kettlebell out and around to the side of your right hip, then behind your back.
  3. Switch hands behind you and continue to swing the kettlebell around to the side of your left hip.
  4. Switch hands again in front of you to complete a full circle and repeat the circular motion.
  5. Complete all reps in one direction then switch directions.

This workout can be performed 2-3 times per week. Combined with a healthy diet, kettlebell workouts can help you lose weight and increase metabolism. Utilizing kettlebells in your daily workouts will also enhance your strength and stamina for daily activities.

For more information: The Benefits of Kettlebell Training for Women

kettlebell swing

The Benefits of Kettlebell Training for Women

A common misconception about kettlebell training is that women who lift heavy will bulk up and look more masculine as a result. The truth is that most women simply do not have enough testosterone in their bodies to build as much muscle as men. More importantly, women who lift kettlebells see great improvements in strength and endurance, anaerobic capacity, and bone density levels – leading to an improvement in their overall health.

Researching the effect of weightlifting on men seems to be more straightforward than researching the effect of weightlifting on women, since women’s bodies are subject to more monthly fluctuations due to menstruation and pregnancy. Coupled with the fact that lifting weights has only become popular among women recently, there is a much larger base of male-specific research for researchers to compare results and analyze the differences. With the number of women involved in lifting weights steadily rising in recent years, however, more studies are popping up discussing the effects of exercise protocols on women.

One such study done on women and exercise was done by a group of researchers at the University of Saskatchewan in 2015. The researchers shared a curiosity about how women’s bodies react to different types of exercise. The research group studied the efficacy rates of different activities included in high-intensity interval training (HIIT) using kettlebell and free-weights. They found that women who participated in HIIT training – one minute of all-out work followed by three minutes of rest – using kettlebells and free-weights for sixty minutes, three times a week, saw significant increases in their squat, overhead press, and deadlift strength, as well as their squat endurance. Additionally, anaerobic capacities of all participants increased across both HIIT and kettlebell training programs. Anaerobic power is what we use for our high energy and fast movements. While this is useful for speed, power, and building new muscle tissue, healthy anaerobic pathways are also essential for muscle recovery. The takeaway message of the research is that increasing anaerobic power capacity through lifting kettlebells is a good thing for your muscular health. Even if power and speed aren’t your goals, you’ll feel better during your workouts and recover much faster post-workout.

Besides increasing your anaerobic capacity, load-bearing exercise such as kettlebell lifting is especially important for women to avoid suffering the effects of osteoporosis. As women age and go through menopause, levels of estrogen decline, which results in loss of bone density, called osteoporosis. Osteoporosis leads to increased risk of fractures as you age, and fractures in the elderly have a thirty percent one-year mortality rate.6 You can combat these effects by increasing the number of high-impact exercises – such as those you can do with kettlebells – you do during childbearing years, which will increase bone density and fight the effects of osteoporosis. If you are already experiencing osteoporosis, it’s not too late to incorporate load-bearing exercises with kettlebells to slow the progression.

All women can benefit from incorporating kettlebell training into their fitness regimen. Fitness professionals are finding new and exciting ways to combine kettlebell exercises with traditional strength and cardiovascular exercise to maximize results.  Instead of spending hours in the gym doing the same boring split-body routine, you can learn new movements that challenge your entire body and mind – which makes working out more fun! There’s a reason why kettlebells have been around for hundreds of years and are rising in popularity every year: they are one of the most effective tools for fitness. While there is definitely a learning curve to getting started with kettlebells, your body will quickly gain the strength and endurance to make the challenge worth it.

for more information: Kettlebells for Weight Loss Series – Part 2

how to build lean muscle

How To Build An Ideal Body With Full-Body Workout?

Everybody dreams of a fit and fine body to look smart and appealing and seek the attention of the opposite sex. Several people do exercise, but only a few achieve a really impressive result. These days, all people are conscious about their fitness and ready to do every possible thing to get the desired body and shape. Are you also among them? Want to have a perfect body within a few days? If yes, then follow the below mentioned tips. Here we have mentioned some effective full-body workouts that will help you get a perfect body comfortably.

  1. Go for Sports in the Morning

A good number of fitness trainers recommend people regularly going for sports in the morning for at least one hour with the empty stomach. Take exercise in this period. You can get an “ideal body” with a regular morning walk, run, playing outdoor games, etc. After several months of regular exercise in the morning, your shoulders will become more elegant, the waist and hip flexe more smoothly and your gait becomes fast and confident.

  1. Exercise For Neck

The rapidly fading skin of your neck and the gradual appearance of the second chin externally add more than five years to the age of a woman, which is clearly reflected by the closed neck zone. To get rid of it, while pressing your fingers on your shoulders, straighten the chest, place your hands on your shoulders and try to pull your neck up as much as possible. Keep your shoulders at rest and take long breath 10 times. Repeat this exercise 15 times and relax your body after this exercise. Repeat the exercise in the opposite direction too. Take this exercise regularly to get rid of the second chin within a few days.

  1. Exercise For Beautiful Hands

Pump up the muscles of the hands, exercises on the biceps (front muscles) and triceps (back muscles) on a regular basis. You will need dumbbells weighing 1-2 kg to do this exercise. Take a dumbbell in each hand and spread your legs to the width of your shoulders. If you are not comfortable with it, end your arms to yourself and unbend and do three sets of exercise 20 times for each hand.

Sit on a chair, take a dumbbell in one hand and start slowly bending and unbending it until you feel tired. Using one hand, lean against the bench so that the body is parallel to the floor, take a dumbbell, and bend and unbend the arm with a dumbbell. Just keep the upper part of the working arm from tearing away from the trunk. Soon, you will have good-looking hands.

  1. Exercise for Making Pectoral Muscles Strong

Always keep in mind that female breast consists mainly of fatty tissues. So, every kilogram in plus or minus affects its shape and elasticity up to a great extent. It is impossible to make the breast more elastic and change its shape with exercise. But regular exercises will help to strengthen the pectoral muscles, enabling them to raise the chest sharply.

You will need a chair or football to do this exercise. The upper part of the back lie on the surface and holds the trunk on the half-bent legs. Take in each hand on the dumbbell, straighten them, slowly start lowering your hands behind your head, maximally down. After taking a deep breath, draw in the stomach while lowering your hands. Repeat this exercise to make pectoral muscles strong.

  1. Exercise for Perfect Belly

To achieve a perfectly shaped belly, it is important to reduce the deposits on the abdomen and caloric intake. Drink more water, give up harmful dietary habits – fast food, sweets, flour products, and take exercise daily. Just lay down on your back and bend your knees, put your feet together, fasten your hands in the lock at the back of your head. Raise the body to the knees, slightly lifting the shoulder blades above the floor. The waist should remain in place. Repeat the exercise 30 times in 3 steps. Lying on your back, bend your knees and raise your hips so that they become perpendicular to the floor, hands should be stretched along the trunk.

  1. Exercise for a beautiful waist

Always keep in mind that correctly executed slopes effectively help to get rid of extra centimeters in the waist area. To achieve this, combine hands in the palms and slowly make the slopes in different directions. Watch your back and do slopes strictly along the lateral line of the legs. Make two sets of 15 exercises daily to get the desired results.

  1. Exercise For Beautiful Buttocks And Thighs

To have beautiful buttocks, hips, and lower back, Sit on the floor and hold the casing perpendicular to the floor. With the effort of the buttocks and thighs, climb up into the pose on the table, keeping weight on your hands. During the exercise, draw in the belly. Fix the table position for 30 seconds, then return to the starting position. Repeat the exercise 30 times on at least 2 times in a week to get the desired results.

  1. Exercise for feet

Lie on your back, bend your knees, place your arms along the body. Begin lifting your torso until you touch the floor with only your head, shoulders, elbows and feet. Slowly lower the trunk in the starting position from the neck to the waist. Do the exercise 20 times, stand up straight, place your feet shoulder width apart, put your hands on your hips.

Keep your back straight, inhale and bend your knees to the right angle as if sitting on the edge of the chair. The back during the exercise should lean slightly forward, but stay straight. Hold at the bottom for a couple of seconds and with an exhalation start to climb up. Without straightening your knees, repeat the exercise 10 times to get the desired results.

  1. Join A Gym

Visiting a good Gym center (such as MMA) can help you to keep your body in shape. Joining a team bestows several advantages. With regular training in Gum, your figure will become much better, excess fat will go away, muscles will appear, posture will improve, overall well-being will get enhanced in a short duration of time. You also need to pay attention to your diet, eat healthy foods and consume enough water if you go Gym regularly. All these will help you to get the desired results.

  1. Take exercise regularly To burn Calories

You should take exercise regularly to burn extra fats and calories stored in your body. You can play different outdoor games, run in the field, and do physical works that consume a lot of energy. All these will help you to burn extra calories in your body and make it slim sooner or later.

Final Words

Most people love workouts that promise a flat tummy and elastic buttocks. These are some important workout you can do to have a perfect body within a few days.

Author bio

Ryan Brown is working as a blogger at invictus Gym Australia which is providing training for Kids BJJ, MMA and Thai boxing Melbourne. He used to write about Health and fitness, Bodybuilding and Martial arts and many more. Things that he loves to do is Traveling, Gym, Writing and playing football.



Best Muscle & Bodybuilding Supplements

If you want to find the best muscle building supplement on the market, you need to start testing them out yourself. Some people swear by amino acids supplements, while others get the best results using weight-gainers. The creatine monohydrate supplement is great because it fills the muscle with water, aids in increasing muscle size and strength and enhances your energy. Some people can add 10-25 pounds of muscle quickly using it while others see little results.

There are a number of muscle building supplements on the market. In case you are just starting out in this regard, you probably donot need to take any sort of the supplements at this stage. You will have some natural gains from the resistance training as well as from a high-protein, high-calorie diet. But over time it becomes more difficult to make sizeable gains. That is when the muscle-building supplements can really benefit you.

In reality, the best muscle building supplement is the one that works best for you. Most people start out with a whey protein supplement or other protein like egg to boost their protein intake. An increase in protein can enhance the muscle-recovery process and help you gain muscle mass. Whey protein is rich in amino acids. It is probably the best protein source on the market. Amino acid supplements form the proteins that turn into muscle and actually increase fat metabolism, a goal of every serious bodybuilder.

Muscle Building Protein

It is recommended that you start out with one protein source and test it out before adding other supplements. If whey protein is working well over time try adding amino acids. A combination can really help you put on size and strength.

Another consideration is the amount of muscle and size you want to add. If you want to add a lot of muscle weight, you might consider using a whey protein and a weight-gainer. One caveat is that weight-gainers are not typically lean muscle building supplements. Most weight-gainers help you add muscle, but you’re going to add fat as well. The reason is that you are taking in a lot of extra calories that are hard to burn off. Creatine monohydrate may be a better alternative to the weight-gainer. People have added a lot of size and strength with this supplement.

The best muscle building supplements can be meal replacement supplements because these are high in protein, but can be costly. A lot of bodybuilders add them to increase the number of meals they eat per day. Nitric oxide supplements are also costly but can really enhance muscle growth. But the key benefit of these supplements is to creative positive nitrogen balance which enhances protein absorption and recovery. Creatine monohydrate can achieve similar results and it is much cheaper.

The only way to find the best muscle building supplement is to start with one then add others. What works best is often a combination. The body often responds to some supplements for a while and then your results max-out. Then you might want to try something else. Cycling supplements is another option. But most bodybuilders use protein supplements on a regular basis.


The Best Bodybuilding Supplements

The bodybuilding supplements are taken by persons interested in building muscle mass and enhancing athletic performance. The bodybuilding supplements can also aid the body in recovery from athletic and training events. A wide variety of bodybuilding supplements are on the market making it difficult to determine which the best bodybuilding supplement is for you.

Bodybuilding optimum nutrition is high in protein since this is the primary composition of muscle. Increasing protein at the expense of carbohydrates and fats in your diet will also help with weight loss. Whey protein is rapidly absorbed into the system and will enhance muscle recovery. Casein protein is more slowly absorbed and will be available throughout the course of the day or overnight. Many who work out will use protein powder bodybuilding supplements to enhance muscle development and assist in muscle recovery after a workout making whey and casein powders one of the best bodybuilding supplements following a workout.

Another technique frequently used to increase strength and muscle mass is nitric oxide bodybuilding nutrition. Nitric oxide (NO) comes from the essential amino acid, L-arginine. Nitric oxide causes dilatation of blood vessels increasing blood flow and nutrition to muscles. There are bodybuilding supplements that use nitric oxide to achieve amazing results. In everyone but particularly older athletes can benefit from increased blood flow making substances that increase nitric oxide, one of the best bodybuilding supplements.

Creatine is also one of the best bodybuilding supplements available especially for those who wish to increase their work capacity. Found naturally in meat, creatine is necessary for the regeneration of ATP, the energy source for cells. Best creatine bodybuilding uses supplementation to increase energy output.

Bodybuilding fat burners increase metabolism to aid in increasing muscle along with weight loss or loss of fat. Care must be taken as some fat burners can cause problems especially if you have a heart or blood pressure problem but there are bodybuilding fat burners that do not have this effect. These compounds increase your metabolism allowing fat to be burned even when you are not exercising.

There are many reliable sites such as LeahsFintess which discuss the use of the best bodybuilding supplements along with bodybuilding techniques. It is important to remember that each bodybuilder is unique. Finding the appropriate supplements for you will take some time. You must continue to be as diligent about researching your diet as you are about your exercise and techniques. It is the combination of the exercise, the supplements, and your concentration that will make you successful.

  • Are you still struggling to get six pack abs?
  • Is it taking too long?

If you answered yes to any of the above questions, then I recommend you take a look at the truth about abs guide which can kickstart you into getting the body you want and deserve.