Kettlebells for Full Body Conditioning

Kettlebells have gained much popularity and sparked the interest of many fitness enthusiasts as of late. However, the Kettlebell, which originates from Russia, has been a training tool used since the turn of the century to develop full body conditioning and fitness. There is no other tool that does it better.

The Kettlebell is a cast iron weight that looks like a cannonball with handles. It comes in ‘poods’, which is an old Russian measure of weight which equals 16kg (roughly 35 lbs.). An average man should begin with a 35-pounder, while an average woman should begin with an 18-pounder. These weights may not sound like a lot, but in its use, they feel a lot heavier than they should. Most men will progress to a 53-pounder, while women advance to a 26-pounder.

The benefits of Kettlebells in your fitness program or athletic training are numerous and diverse. Regardless of the reason a person trains with Kettlebells (to lose weight, get stronger, develop a toned body or to improve or enhance athletic performance), the Kettlebell workout provides the body with a challenge that will engage multiple muscle groups at once. This forces the entire body, specifically the core, to contract as a group, building both strength and stability at the same time.

Below are a few other key benefits to training with Kettlebells:

Full body conditioning - the body learns to work as an integrated unit (linkage)
Big results despite spending less time in the gym
Increased resistance to injury
Work multiple energy systems simultaneously - aerobic and anaerobic
Improved flexibility, mobility and range of motion
Increased strength without increased mass
Learning how to produce AND reduce force
Enhanced performance in athletics/sports and everyday functioning
Decreased body fat
Decreased stress
Increased energy levels
Increased endurance

When training with Kettlebells, it is important that you maintain proper posture. You must avoid an excessively rounded spine and shrugged shoulders. Do NOT let the knee track over the toes frontally, laterally or medially. Regarding its movement, keep your motions smooth, controlled and performed with intent. Gradually increase your weight, volume and intensity. Failure to follow these guidelines WILL lead to injury and/or over-training.

If you want to maximize your Kettlebell workout and get personal instruction of proper technique and form of the Kettlebell exercises, find a Certified Kettlebell Trainer (CKT) to instruct you.

BOOTCAMP 619 has an IKFF Certified Kettlebell Trainer, with 11 years of experience in the field, available to work with you and get you started in learning the skill of training with Kettlebells. Let 2010 be the year you have your body fully conditioned and performing at an optimal level with BOOTCAMP 619!

　

The Effects of Alcohol on Fat Burning

The story happens all too often. Now that you are working on your body and seeing results, you want to put on that sexy new dress or well fitted shirt hit the town at night and show it off a little. Sounds like fun.

But a word of caution. A few cocktails can be a big stumbling block on your fat-burning plan if you’re not careful.

In addition to the obvious effects of alcohol on the body, it can also get in the way of your diet and exercise goals. Aside from the empty calories and fatigue brought on by a night of drinking too much, it can also have many negative affects on your metabolism and vitamin absorption.

There is a strong relationship between alcohol intake, waist size and waist to hip ratio. Many studies show a high correlation particularly between abdominal fat and hard liquor.Abdominal fat accumulation is not “unattractive” but can also be related to many serious health risks. It increases the risk for cardiovascular disease, high blood pressure and elevated insulin levels.

Hormone levels may also be involved because high alcohol intake has also been shown to decrease blood testosterone in men, which can lead to fat accumulation.

Some of the negative effects of alcohol on your dietary plan:

Decreased vitamin and mineral absorption

Decreased muscle building

Dehydration

Deprivation of Sleep

De-motivated Workout

Here are some good rules to apply:

Don’t’ drink if you are trying to lose fat. By decreasing your caloric intake, you may be able to “get by” but alcohol will cause you to lose many of the valuable nutrients you are trying to get.

If you are trying to maintain weight and a healthy lifestyle, make sure to drink in moderation, such as on weekends or only when you dine out.

If you decide to have a bottle of beer or glass of wine, make sure to count them in your daily calories.

People tend to eat and drink at the same time so don’t let your appetite get the best of you when you drink. Some studies also suggest that people tend to eat more fatty foods when they are drinking.

Though you may not be able to cut alcohol out of your life, just remember some of these tips and drink wisely when you are working toward your health and fitness goals!

For more information on living a healthy lifestyle and meeting your fat burning goals, come into BOOTCAMP 619 any time!

The Mystery of Green Tea

According to a Chinese legend, tea was invented when an Emperor of China was drinking a bowl of hot water when the wind blew and dropped some leaves from a nearby tree into his drink. When the water changed color, the Emperor took a sip and discovered it to be delicious.
Tea does not just taste good; it has a lot of amazing properties.
Green tea, in particular, is praised for its health benefits.
* Helps prevent cancer: EGCG, an antioxidant in tea, inhibits the growth of new cancer cells and is also thought to kill some existing ones.
* Lowers bad cholesterol
* Stops formation of blood clots which can lead to stroke or heart attack.
* Reduces high blood pressure
* Lowers blood sugar and helps prevent type two diabetes
* Destroys free radicals that cause aging
* Boosts immune system function
* Antibacterial and antiviral properties that can aid in recovery from colds and flu

For more information on fitness and nutrition, go to www.BOOTCAMP619.com today.

Don’t Let Stress Knock Out Your Fat-Burning Goals

Aside from many of the negative effects of stress, it can cause you to gain weight. When we are under stress our body triggers a release of a variety of hormones. The "fight or flight" syndrome may be brought on by actual danger, but it also can be caused by the more mundane aspect of life, such as a demanding work schedule, relationship issues or lack of sleep.
If you remain in a state of stress for an extended period of time, you may be suffering from a chronic problem, putting your health at risk. Aside from many of the serious effects of long-term stress, chronic stress can have the more immediate effect of inducing weight gain.
Chronic stress can contribute to weight gain in the following ways:
Metabolism
People experiencing chronic stress tend to crave more fatty, salty and sugary foods. These include sweets, processed food and other things that are not as good for you. These foods are typically less healthy and lead to increased weight gain. Try to identify patterns and replace your “stress eating” with the more healthy approach of eating wholesome, light meals at a higher frequency.
Blood Sugar
Prolonged stress can affect your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia. Too much stress can be linked to a variety of health concerns that can lead to greater problems, like heart attacks and diabetes.
Fat Storage
Excessive stress even affects where we tend to store fat. Higher levels of stress are linked to greater levels of abdominal fat. Unfortunately, abdominal fat is not only aesthetically undesirable, but comes with greater health risks than fat stored in other areas of the body.
Poor Nutritional Choices
Stress can put us into “shut down” mode; a mood where we will cut corners in our lives just to get by. Rather than investing the time and energy in grocery shopping or planning a healthy meal, we may just stop at the local fast food joint to avoid the hassle. This is a double-edged sword; not only will it lead to greater fat gain and, though it may give us the quick boost we need now, fast food does not provide the lasting energy needed to get through the day.
If you have a busy work schedule, try preparing a lunch the night before to take to work. It will help you control your diet and you may be surprised at the time and money you save.
The message is clear. Poor health choices brought on by stress will just lead to more stress in the long-run. Take time out of your busy schedule to take a deep breath, stretch, get in a workout or fitness class and make sure to plan a healthy meal.

For more information on health, fitness and nutrition, visit http://www.bootcamp619.com/ today.