Unlike many here-today-gone-tomorrow fitness crazes, kettlebell training is a time-honored technique that's just finally getting the attention it deserves. Since the weight isn't evenly distributed, using a cast-iron kettlebell forces your stabilizer muscles to work harder. As a result, you'll carve your core, sculpt your shoulders and back, and tone your butt and arms, as well as build power and boost endurance.
Try this total-body circuit from kettlebell expert and celebrity trainer Paul Katami, star of the Kettlebell Konnect DVD. You can do it at home or in the gym to fry fat and tighten up from head to toe.
Workout details: Do a quick dynamic warm-up (1-2 minutes of jumping rope, jacks, or high-knee marches), and then do 1 set of the prescribed number of reps (or time) for each exercise. Move quickly from one move to the next with little rest in between. After you've finished the last exercise, rest 1-2 minutes, and then repeat the entire circuit 1 more time for a 15-minute, fat-blasting workout. If you're up for a challenge, complete 4 circuits total for a full 30-minute session.
You’ll need: A kettlebell (5-15 lbs, depending on your level)
Legs N' Lunges Challenge
- Remind yourself of how much you’ve accomplished! It can be easy to over-celebrate (and over-indulge) once you have reached your goal weight. Keep a photograph around to serve as a constant reminder of how hard you worked and feel empowered because you did it. Stay motivated! If you're craving something sweet, refer to our healthy recipes page or keep a hidden bag of Hershey kisses. Just one little bite of chocolate will satisfy your sweet tooth, but will teach you to cut back and manage portions.
- Keep exercising regularly. No excuses here. If you don’t work it, you’ll lose it. You HAVE to have motivation, determination, and a little imagination. Fitness is a lifelong commitment with endless health benefits that go beyond the waistline. Make a habit of exercising at least 3-4 times week. I like to do three days of heavy exercise during the week and then one day of fitness fun on the weekend, such as a hike or a bike ride.
- Always eat a healthy, balanced breakfast. The benefits of eating breakfast are nothing to ignore. It helps prevent binging and eating too many sweets. Plus it deters you from making unhealthy diet choices because your body is stabilized with the appropriate fuel to kick start your day. Again, we have recipe pages to help you figure out what is best to make for breakfast and also tasty. :)
- Ditch your old duds. If you keep older clothes then you will be more likely to accept weight re-gain. If you don’t have your old clothes to fallback on, you will be more likely to make a conscious effort to stay fit and slim for your new wardrobe. Also, I think the way your clothes fit is a better indicator of your weight rather than a scale. If your favorite pair of pants is starting to get tight, it’s time to reel in and refocus. (There are plenty of deserving places to send your second-hand clothes. You can sell them at Play doh's closet, or donate them to Goodwill.)
- Identify your weight-gain triggers. One of the best ways to break a habit is by identifying the trigger that leads to the negative action. Bad habits, such as turning to the fridge when you’re stressed out or skipping the gym and thinking “I’ll go tomorrow,” create the viscous cycles that ultimately lead to upticks on the scale. Triggers can include, 3 o’clock boredom or dips in blood sugar (solution: take a quick walk or have healthy snack), watching television and mindlessly snacking (solution: eat fresh veggies instead of starchy or sugary foods and do crunches or lunges during commercial breaks), or getting in a fight with your beau and turning to you old friends Ben and Jerry (solution: call a girlfriend or go for a run). Staying strong is all about identifying what triggers your bad habit and replacing it with a better habit. This is one of the best ways to keep mindless weight-gain at bay.
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| So what kind of foods are yummy and keep us in shape? Berries are a great place to start! If you're craving a snack, ditch the bowl of goldfish and find a small bowl. Fill it with blackberries, blueberries, raspberries, and cut up strawberries. Sprinkle sugar over the top and you have a sweet treat to satisfy your sweet tooth! |
Fitness Tips to Keep the Weight Off
- Add some jumps. Try doing 25 jumping jacks in between your exercises to help intensify your workout.
- Step it up. Now that you’ve dropped the weight, it is important to tone. For ultimate red carpet worthy legs, do lots of step up lunges and squats.
- Keep your body guessing. Always switch up your reps with exercises. One week do 20 reps and then the next week do 25, and then 15 reps the following week. It’s all about muscle confusion. If your body gets too accustomed to a single exercise, it will no longer be effective and you will plateau. Mix it up!
- Be careful. Make sure you are always paying attention to your form so you don’t get injured and know your limits.
- Plan your workout. Know what kind of workout you are going to do so you don’t waste time at the gym.
Do you have a simple at home exercise or healthy recipe that you really love? Share your favorites in the comments below.We would love to see them!
This article was provided by- http://www.laurenconrad.com/cat/fitness
All right. Bikini Bod Time!
Bikini Boot Camp Plan:
The Rules
- This is a lifestyle change, so do not think of it as a diet. Try to stick with this as long as you can!
- Don’t lose sight of your goals. You can do this!
- Drink lots and lots of water. {Tip: “Drink one ounce of water for every pound you weigh per day. For example, if you weigh 120 pounds, drink 120 ounces of water throughout the day.”}
- As soon as you wake up, have one cup of lemon water. Make sure you drink it at least 30 minutes before you eat.
- Pick one exercise to do every day (save one day for rest). Need a little inspo? Listen to my workout mix! { Tip: Have a power snack before your workout such as sliced apples dipped in some all-natural peanut butter.”}
- Do all of the exercises listed under “Everyday Exercises” each day in addition to your selected workout.
- Pick one meal from each category for each day.
- Pick one snack for each day.
- No candy, baked goods, or ice cream. Ideally, no sugar!
- No soda or flavored drinks.
- No white bread or rice.
- No eating 2-3 hours before bed.
- 1 slice of whole grain toast with one scrambled egg and half of a grapefruit
- Banana Oatmeal Smoothie: Blend together one banana, 1 cup ice, ¼ cup cooked oatmeal, 1 tablespoon chopped almonds, ½ cup milk of your choice (I prefer almond milk), pinch of cinnamon
- Low-fat yogurt with 1 sliced banana, ½ cup of fresh berries, and a drizzle of agave nectar
- Egg whites served with a slice of toast with ¼ of an avocado mashed on top with chili flakes or a pinch of garlic salt
- Chicken Wrap with Mango, Basil & Mint
- Baked Tofu Veggie Rolls served with a ½ cup of brown rice
- 1 cup of your favorite low sodium, organic soup served with a side of steamed vegetables
- Salad with mixed greens, ½ avocado, 1 handful of cherry tomatoes, 1 sliced cucumber, ¼ cup slivered almonds, ½ cup cooked quinoa (mix together olive oil, balsamic vinegar, lemon, salt and pepper for the dressing)
- Spinach Swap Pasta
- Grapes & Grahams
- Pear or apple with string cheese
- Greek yogurt with pomegranate seeds
- Hummus and veggies
- Raw vegetables
- Run for 45 minutes
- Alternate sprinting and walking for 60-90 seconds for 30 minutes
- 1 hour of yoga, kickboxing or Pilates
- 45 minutes of spin
- Circuit: 10 pushups, 30 lunges, 30 bicycle crunches, jumping jacks for 60 seconds, plank for 60 seconds (repeat 2x)
- 20 minutes of cardio of your choice (Make sure you break a sweat!)
- 2 sets of my arm workout + 30 squats, 30 lunges, 30 leg lifts for each leg
- 50 crunches in the morning, 50 crunches at night
- 60 second plank in the morning, 60 second plank at night { Tip: “Make sure your core is engaged by sucking in your belly button towards your spine.”}
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