FitSugar

KettleBells: New Weight Training

FitSugar — Fri, 01 Jun 2007 11:00:00 PDT

Have you noticed a new funny/medieval looking dumbbell type of thing at the gym that looks like fun. Sounds like it could be Kettlebells...

What is a Kettlebell? Basically a Kettlebell is a rather old fashioned looking training tool that looks like a cannonball with a handle attached to it. They are designed to be swung (with a controlled motion of course), rather than lifted giving a more dynamic workout that is great for building functional strength. Kettlebelling (as some like to call it) is a great supplement to your current dumbbell/barbell lifting routine. You'll instantly feel like smashing something with it, but I recommend against it, those babies are meant for training only - It's fun and definitely adds variety to your workout.

I would recommend getting a book, dvd or finding an instructor rather than going at it alone. Especially since the multi planar movement, while great for muscle development, can lead to injuries if not done properly. A fun new group class (Kettlebells swung to music) led by fitness pro Keli Roberts, Total Body KB Blast, will be launched soon as well, so look for that as well as other Kettlebell classes at your local gym now. Really interested? You can always buy your own Kettlebell from Amazon.com

Tone Your Middle With the Kettlebell Windmill

Susi May — Wed, 08 Feb 2012 11:27:14 PST

Swinging kettlebells around at the gym makes me feel like a super toughie. But I do love the sassy feeling I get doing slow and controlled windmills, a move I just learned from my Equinox trainer Lauren. Like most kettlebell moves, this is a full-body exercise, but the work is at your waist, toning the obliques and stretching the sides of the torso. The shoulders and arms are worked nicely, too.

If you're a beginner, try this exercise with no weights. Once you feel familiar with the sequence, add one five-pound dumbbell into the mix, holding the weight in the hand that remains held above the head. When you're ready, progress to using a set of four-kilogram (8.8 pounds) kettlebells.

Start toning your love handles now; bikini season is right around the corner.

Jillian Michaels on Mommyhood, Quitting TV, and the Kettlebell Critics

Michele Foley — Mon, 13 Dec 2010 13:15:40 PST

There is a reason I follow celebrity trainers who tweet: it's often the best place to find the latest breaking news in their lives. And, it's often uncensored, honest, and timely. If you follow trainer Jillian Michaels on Twitter, then I'm sure you've been glued to all her recent developments:

She's having a baby! Jillian is taking the next year off to focus on becoming a "mommy." The trainer is looking to adopt - not one, but two children! - and she's currently in a home study process with an adoption agency. While she says that it "doesn't matter to me" if they're boys or girls, she is planning to adopt from Africa. This decision has nothing to do with the Women's Health article from earlier this year, which quoted the trainer as saying she, "can't handle doing that [pregnancy] to my body." Jillian told the Los Angeles Times that she was misquoted and that she can't have children because of medical issues.
Season 11 of The Biggest Loser will be her last. We've got one more season to see Jillian whip individuals into shape, since next year's season will be her last. FitSugar favorite Bob Harper will stay on the show, and will be joined by two new trainers. NBC is keeping the new trainers' identity a secret, but we do know from Jillian that one is definitely a female. Contestants on season 11 will have the option of working out with Jillian and Bob or the newbies.
She slams her kettlebell critics for good. Jillian has taken a lot of flak for her kettlebell techniques, which reached a climax in a controversial LA Times op-ed piece calling her a fraud. Via Twitter, Jillian's bud Bob Harper tweeted: "we're officially kettlebell certified. Tell all those A$$&$@"@ to suck it." Both Bob and Jillian worked with "kettlebell master" Paul Katami, who is affiliated with the Kettlebell Concepts certification program.

More Kettlebell, Please! 4 Calorie-Torching Exercises

Leta Shy — Mon, 30 Jan 2012 09:53:58 PST

Kettlebell fans love the heavy round-shaped weights for a reason - kettlebell exercises combine cardio and strength training together for a time-saving calorie burn. The amount of calories you can burn using kettlebells can be amazingly high: a study by the American Council on Exercise found that the average person burns 272 calories in 20 minutes when doing kettlebell exercises. More research has found that regularly exercising with kettlebells significantly reduces back, neck, and shoulder pain by strengthening core and upper body muscles.

Does all that convince you to add more kettlebell to your life? Read on for tips on choosing the right kettlebell and four calorie-torching exercises to try.

Source: Thinkstock

The Tone It Up Girls Share a Calorie-Blasting Kettlebell Workout

Fit Community — Tue, 18 Oct 2011 02:22:50 PDT

Like using kettlebells? Then check out these kettlebell workouts that Karena and Katrina from Tone It Up posted in their Tone It Up group in the FitSugar Community.

Hey FitSugar community! It's Karena and Katrina from Tone It Up.

Here's a fun routine to do with the kettlebells that tones the inner thighs, lifts the booty, strengthens the core, and tones the waistline and entire upper body! Have you ever tried it? Now's the time; here's a printable routine to bring to the gym.

There's more! Check out Tone It Up's kettlebell workout videos (and a printout for a beginner's kettlebell routine) after the break.

Full-Body Move: Turkish Get Up

Susi May — Tue, 10 Jan 2012 03:48:42 PST

Imagine lying on your back and then getting off the floor to a standing position, over and over again. Imagine holding a weight over your head as you do it. This mental image should give you a basic sketch of the Turkish Get Up. This classic strength-training move is all about functional fitness involving every major muscle group as you make your way to being upright and return back to the floor.

To start, try the exercise with no weights. When you've mastered the choreography, graduate to a five-pound dumbbell or kettlebell. Popular in boot camps and CrossFit, the Turkish Get Up can be done holding serious poundage above your head, but I find the move challenging sans weights, too. It is crucial, especially when working with heavier weights, that you keep your eyes on the weight the entire time. This helps keep your arm in the correct position so it doesn't drift off behind your head, putting your shoulder in a dangerous position.

10 Tone-Up Tweaks to Get a Better Burn

Fitness Magazine — Tue, 17 Jan 2012 04:39:36 PST

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

It happens to the best of us. Your gym routine becomes just that - a routine. Bust out of your plateau and burn more fat with these strength-training tweaks from the pros.

Make Every Day Your Best Burn Yet
Supercharge your gym routine by ditching the moves that have stopped delivering results and replacing them with ones that will challenge and build more muscle. Start with these total-body toning tips from some of our favorite trainers.

Arms: Change the Weight
Dumbbell curls are great for your arms, but unless you're changing up the sets and reps, your biceps will get accustomed to the level of stress you're placing on them, meaning you'll stop seeing the sculpting results. "Few people use the proper weight and even fewer graduate the amount of weight being used during arm exercises," says Richard Miller, owner and CEO of GymSource in New York City.

When you curl the same weight for a long period of time, your body send nutrients to the muscle you're working to help recover. If you pick up an eight-pound dumbbell every time, your muscles aren't experiencing varied stress and won't add new nutrient masses to that area, making your arms fall flat. Use this cheat sheet to know when it's time to step it up a notch:

You should feel fatigue at 15 reps or fewer. If you don't, add more weight.
Aim to increase weight by less than 10 percent. If you normally lift eight-pound weights, up it to 10 pounds, and so on.

See more helpful tips after the break!

Reader Holiday Gift Guide: For the Fitness Fan on Your List (or You!)

Fit Community — Sat, 03 Dec 2011 04:19:31 PST

Need a fitness-related gift for fit-minded friends or relative? FitFabCities has you covered. She's rounded up her favorite gifts from foam rollers to iPads.

Okay, I’m willing to admit I might be a little weird. Every year for Christmas I ask for some sort of fitness thing. One year it was a BOSU ball, then next it was boxing gloves and last year it was kettlebells, and every December 26th I bring my new haul to the gym where I can’t wait to try it out. (Needless to say last year the 35 lb. kettlebell proved a little tricky. I think the holidays are a great time to ask for a few fitness things you’ve been eying but your practical side won’t let you buy for yourself. I’ve compiled a few of my holiday must haves that are sure to make your workouts more fun and give you an edge when it comes time for those New Year’s resolutions.

Valslides $30: Jennifer Garner and Jessica Biel’s trainer Valerie Waters uses these to whip her clients into shape for big movie roles. I am obsessed with using Valsides for killer core exercises and sliding lunges that totally tighten up your butt and thighs. Plus you can use them in your living room or pack them and take them anywhere!

GymBoss Trainer $19.95: This is totally on my list this year. The Gymboss lets you set a repeating interval timer perfect for circuit training, intervals or running workouts (think 30 seconds on, one minute off). You don’t have to struggle to set your watch or look at it throughout your workout since Gymboss is small and clips onto your shirt.

Foam Roller $34: If you’ve ever had sore muscles you have to get one of these. It will open up your back and make those miles on your legs melt away. Simply a must for runners or, let’s be honest, anyone who uses a computer.

TRX Training System $199: Oh I LOVE this thing!!! BTW so do Jennifer Lopez, Gisele Bundchen and Superbowl MVP Drew Brees. This is a complete gym in a bag. You can do thousands of exercises, take it anywhere (all you need it a doorway or high place to anchor it), plus it’s only two pounds so you can totally pack it in your bag for business travel and vacations. This thing rocks. I can’t say enough good things about it so I think I’ll just have to devote a later post and video to my TRX devotion so you can get the full effect. Bottom line…if you’re OK spending a little more money you must get this thing. (Good news is you could probably give up your gym membership).

Lululemon Triumphant Tote $118: Not only is this bag waterproof but it’s also made of material that won’t cause your Lulu pants to pill when it rubs against them. Plus I think carrying a cute bag would totally be motivation to hit the gym, right? This bag even has a laptop pocket so it’s business and pleasure!

iPad 2 $499: All right, this is a big ticket item but if you’re thinking of one for Christmas I’ll tell you it is my workout secret. I load my favorite TV shows and movies onto the iPad and I actually look forward to my cardio sessions. Consider it a health care cost.

Happy shopping!!!

If you need some other gift ideas for those on your holiday list, check out these gift guides:

Women on the Run

Healthy Gifts That Won't Offend

Two-Wheelin' Friends

For the Active Man in Your Life

Gifts For the Outdoor Enthusiast

Healthy Dose Link Time: Ward Off Winter Weight Gain

Susi May — Thu, 01 Dec 2011 09:39:19 PST

Ward off Winter weight gain with these tricks - Health
Padma Lakshmi is a knockout, and she boxes, too - Vital Juice
Classy (and healthy) appetizer: endive petals with goat cheese - Vegetarian Times
Get swinging! Seven reasons to try kettlebells - Prevention
All kinds of apps to help you get fit and drop pounds - Real Simple
Dream on! Decorate your room for a better night's sleep - Houzz

5 Tips For Strength-Training Newbies

Jenny Sugar — Thu, 17 Nov 2011 02:20:15 PST

Aside from toned and sculpted muscles, strength training can also make you a better runner, cyclist, or swimmer. Increasing your muscle mass also increases your metabolism since muscles burn calories at a higher rate than fat. These are all great reasons to include strength training in your routine. If you're new to the scene, here are some helpful tips for beginners.

Start off nice and easy: You may have a goal of doing 50 push-ups or five pull-ups, but building your strength takes time. At first, start with lighter weights and less reps, and gradually increase as your body is ready.
Learn proper form:When starting out, it's important to learn proper form, which ensures that the exercises you're doing are effective while also preventing injuries. To do this, it's best to set up a few sessions with a personal trainer; aside from proper form, they'll also personalize your routine and show you moves to specifically target your weak areas.
There's more to strength training than dumbbells: Hand weights are inexpensive and easy to use and can strengthen every part of your body, but you'll get more out of your session (and prevent boredom) by mixing up your fitness equipment. Take advantage of your gym and use the machines, resistance bands, exercise balls, medicine balls, kettlebells, battle ropes, and TRX training system - whatever they have. Also peruse the class schedule and try out classes with name like Body Pump, Body Blitz, Cardio Sculpt and anything else specifically designed to tone and define muscles.

Continue reading for more essential tips and for links to five strength training workouts.