J, Author at Home Workout Ideas

How to Get in Shape at Home Without Equipment

September 21, 2012 by J

Home Training for Men and Women

Previously we looked at the best ways to do a cardio workout at home without any specific cardio equipment but now we are going to talk about the options available for those of us who want to get in shape at home without any equipment whatsoever.

We will also discuss some of the ways you can use household items instead of weights to take your home training to the next level. If you are looking to get toned, add some lean muscle mass and get in a calorie burning workout read on for some great tips.

If you can spare the space or expense of buying just one piece of equipment you will start to see results quicker and reach your goals a lot faster. If you can make the necessary sacrifices in terms of space and budget then we recommend one of these kettlebells, but if this isn’t an option for you right now don’t worry as you can still get a good home workout in without any specialised gear!

A Home Workout without Any Equipment

Whatever your goals are this routine should give you a good workout at home without any weight training equipment. It might not be the best for those wanting to increase their fitness levels but it should still leave you our of breath if you work through it at a high intensity! If you want to tone up and get in shape or even put on some good quality lean muscle mass then this is ideal for you.

It is perfect for those with no access to weight training gear or people who just want to try something different. If you are on the road or on holiday and away from home this is a great way to stay active when you have no access to a gym.

Give it a try and leave a comment below to let us know how many reps you managed!

We recommend you aim for 8-12 reps in order to give your muscles a good workout and get them growing in no time.

Commando Handstand Push Ups

The commando part doesn’t refer to any lack of underwear but to the military personal who supposedly pioneered this exercise. This takes your regular press up or push up and turns it on its head quite literally making it harder to perform and therefore much more effective for building those shoulder and tricep muscles essential for a sculpted upper body. Lets go:

With your back against the wall crouch down and put your hands on the floor.
Walk backwards up the wall so that you are in effect doing a handstand against the wall.
Bend your arms at the elbow and lower yourself down towards the ground. Bring your chin as close to the ground as possible.
Push up and straighten your arms to the starting position to complete the rep.

If you have great balancing abilities and are able to do free standing handstands then you can try this exercise facing the other way with the back of your legs resting against the wall. This version will also give your core muscles a good workout too as you will use them for stability.

Incline Press Ups

Use the Wall for Incline Training

This is another twist on the classic press up and this time we will be working your chest and tricep muscles.

Stand facing a wall and place your palms on the wall with your fingers pointing up.
Keeping your hands on the wall, take a few big steps back so your body is running diagonal from the floor to the wall.
Bend your arms at the elbow and lower yourself towards the wall keeping your back straight and unbent as you move towards the wall.
Once you are as close to the wall as you can get push off from the wall using your arms and chest muscles.

This exercise works the same muscles as you would doing an incline bench press or incline dumbbell press but without the need for any weights or fitness gear.

Water Bottle Curls

If you want to have a muscle building workout at home without and weight training equipment you will have to start improvising at some point with any household objects you can get your hands on. One simple and cheap way to turn some everyday objects into free weights is to recycle drinking water bottles such as the 1.5 and 2 litre bottles that are sold almost everywhere.

Conveniently 1 litre of water weighs 1 kilogram so if you round up some empties, fill them with water you have a set of weights you can do lots of exercises with at home. If you can get your hands on one of the five litre bottles that come with their own handle you pretty much have a 5 kg dumbbell for free!

To do curls with one of these large bottles to develop your biceps couldn’t be easier, just follow these steps:

Stand with your feet about shoulder width apart with your knees slightly bent so your legs aren’t locked out.
Depending on the heaviness of the weight and how strong you are feeling you can either hold the bottle in one hand or hold it with both hands.
Keep your elbows locked in tight to the side of your body so your upper arms do not move and remains vertical.
Raise your lower arms from the elbow up as high as they will go. Hold the weight at the top of the lift for a second.
Slowly lower the weight back to the starting position to complete the rep.
If you are just using one arm swap arms and complete the rep again with the other arm.
Keep swapping arms until you have done the desired amount of reps (which is usually 8-12).

If you don’t have a large enough bottle you can always get a few smaller ones and put them in a bag and use that as the weight. Remember that 1 litre = 1 kg.

Water Bottle Squats

Do Squats in the Office

You can use your new water bottle dumbbells to do lots of other exercises just as you would with a regular set of bells. Use them for squats for a great lower body exercise that will get your legs in great shape in no time without any expensive equipment.

Stand with your legs about shoulder width apart and with your toes pointing forwards.
Hold the same amount of weight in each hand whether it be a water bottle or a bag containing a few bottles.
Bend your legs at the knee as if you are about to sit down on an imaginary chair.
Keep your back straight and your head facing forward to avoid putting any unnecessary strain on your back or neck.
When your upper legs or thighs are in parallel with the floor rise up slowly to the starting position pushing through your hips and from your toes.
Remember to keep your back straight at all times and do not move your knees forward beyond your toes.

If you want to make these water bottle squats tougher and even more effective you can squat down even lower and go “ass to grass” as they call it but perhaps work your way up to that first!

Working Out with Household Objects instead of Free Weights

Fill a Bag with Sand

Using large water bottles is just one way to get a good muscle building workout in at home without buying any weights but it is just one idea and there are many more things you can use. Some other ideas include:

Use books or rolled up magazines which you can put in a bag.
Fill a bucket with sand or stones and hold the handle for curls, squats and kettlebell swings.
Get a heavy duty bag like these weight training sandbags and fill it with anything heavy you have lying around.
If you’ve got an old football or basketball sitting around doing nothing cut it in half, fill it with sand and reseal with tape or strong adhesive and you have a home made medicine ball.
If you have access to any tools a sledge hammer, or even a regular hammer can be used to great effect.
Similarly any metal chains can be used as free weights as well as heavy rope.
Tins of paint are also excellent for doing curls and shoulder presses with.
Piping can be filled with sand or earth and the ends sealed to make a long tube that can be used in the same way as a barbell for curls and pressing exercieses.

I could go on but I think you get the idea now. Just have a look around your house and garden and I’m sure you will find something you can use to perform exercises with. If you want to find out how much you are lifting use one of these luggage scales with a hook to get a good idea of how your are progressing with your training.

If you want to spend a bit of cash on your home training setup check out this guide to working out at home on a budget.

Home Kettlebell Exercises for a Six Pack

September 20, 2012 by J

When it comes to getting a toned stomach and that highly coveted look that is the six pack there is a lot of truth to the old adage that a six pack is made in the kitchen and not the gym.

The reason this saying is so true is that unless you have been eating a healthy diet that has helped you lose fat from your stomach (as well as the rest of your body) you will never have visible abdominal muscles. Sure you might have a six pack or even an eight pack hiding down there but unless your body fat is low enough you or anyone else for that matter will never see it.

Don’t Neglect Weight Training if You Want a Sixer

But even if most of the work towards having visible abs is done on the diet side of things you still need to work those core muscles in order to have abdominals that do become visible when your body fat levels are low enough. It is one thing to be skinny but if the muscles aren’t there they won’t show.

Kettlebell Exercises for Developing a Six Pack

httpv://www.youtube.com/watch?v=OKkmjYv4V40

If you read our previous report on why a set of kettlebells is all you need to get in shape at home then you should already be a convert to this effective and dynamic way of training. As these weights are very versatile and can be used for working every part of your body (providing you have a good enough imagination) it should come as no surprise that you can perform a number of ab exercises with a kettlebell. We will now take a look at some of our favourites:

The Windmill

This is a great exercise for working your core mid section which includes the muscles responsible for your six pack.

Stand with your feet about shoulder width apart with the kettllebell between your feet.
Bend down from the waist and grip the weight with one hand and lift it above your head so that the arm holding the weight is vertically straight.
Now touch the inside of your foot with the hand not holding the weight while keeping your legs straight and bending at the waist. Make sure the arm holding the weight remains vertically straight.
Return the to starting position to complete the rep.
Make sure you keep your back flat and not bent or rounded at all times and keep your core muscles tensed.

Kettlebell Swings

These are another great weighted ab exercise that are perfect for those who are sick of crunches and traditional floor-based abdominal exercises.

Stand with your feet shoulder width apart and your toes facing forward.
Bend your knees slightly and with one weight held in both hands swing it between your legs and then out in front of you so that your arms are horizontal.
Use your hips and your waist to swing the weight rather than your arms.
Keep your eyes and head facing forwards and tense your mid section and core muscles to give them a great workout.
Remember to keep your back flat with no rounded or curvature!

Round the Worlds

These kettlebell ab exercises look easy but they require good hand to eye coordination and quick reflexes so take them slowly the first few times!

Stand with your feet shoulder width apart and your toes facing forward.
Hold one weight in both hands and keeping your back straight transfer the weight into one hand.
Then pass the weight behind your back and transfer it into your other hand.
Now move the weight in front of you and pass it to your other hand.
The weight should be moving around you from hand to hand.
Keep your core muscles tight as well as your glutes as you send the weight around the world.
After a few rotations change direction without stopping before switching direction again.

Renegade Rows

“Aren’t rows for your back muscles?” I hear you ask. Well in a sense they are but they are give your core a great workout and hit those ab muscles we are trying to develop from a different angle then they might be used to (depending on your current training).

Get into a push up position but with a kettlebell in each hand between you and the floor.
Keep your shoulders straight and lift one kettlebell up from the ground keeping your arm close to your side.
Return the weight to the starting position and do the same with the other arm.
Do not rotate or twist your torso to ensure your abs get a good workout.
Keep your back straight from toes to head with no bending or rounding.

And there you have it: four great weight ab exercises you can easily perform at home without much space at all. These kettlebell ab exercises show that if you want to shape up at home you can really do it with only a few pieces of equipment that needn’t cost the earth!

If you are yet to pick up a set of kettlebells take a look at our report on the best ‘bells on the market for a great home workout.

How I Beat Skinny Fat Syndrome

September 18, 2012 by J

The Nes didn’t make me fat

When I was a kid I was always pretty skinny. I never overate and we had a healthy lifestyle with a fair amount of exercise and outdoor activities. I never thought about my weight and just took it for granted that I wasn’t the fat kid in class who everyone mocked and teased. Don’t get me wrong, I didn’t grow up on a farm where days would be spent roaming the fields, climbing trees and foraging for apples. In fact it was quite the opposite, I grew up in a big city but thanks to the era I was born in it was still considered pretty safe for kids to play outside and we’d spend most afternoons and evenings roaming around our neighbourhood on our bikes, skateboards and scooters. At home most kids from my neighbourhood had their own TVs, VCRs (like an old fashioned Blu-Ray player) and a NES (think Xbox without the fancy graphics and only two buttons on the controller) or a Master System but that wasn’t the only way we got our entertainment. At home we ate healthily but when we were out we were allowed sweets, chips and burgers in moderation.

So what all that in mind it’s no surprise that I grew up on the medium to thin end of the scale.

Skinny Fat isn’t Pretty

Fast forward 10 years to when I’d just finished college after several years of hard partying and no time at all spent cycling, skating or having a kick about and things had begun to change. I was still relatively lean for the most part but was starting to develop a bit of a substantial gut and my chest was starting to get a bit bigger and that growth had nothing to do with press-ups or bench presses and lot more to do with a sedentary lifestyle and an increased consumption of ‘bad’ calories such as takeaways and beers.

It took me a while to see for myself but there was no doubt about it: I was a skinny fat man!

Being skinny fat is no great position to find oneself in. You might look ok-ish when fully clothed but in front of the mirror at night or when undressed at the beach you don’t look a pretty sight at all! Truly fat people might scoff at the complaints of the skinny fat guys and girls as at least they don’t get abuse in the street and they can hide their body composition but when you have skinny fat syndrome you feel just as bad let me tell you.

So How Did I Stop Being Skinny Fat?

Previously I talked about the five stages of getting in shape and once I’d moved out of stage one (denial) I was moving in the right direction in terms of getting over my skinny fatness. My main approach was to join a local gym and start pounding the treadmill and although this was better than nothing it wasn’t long before I realised I was getting fitter and faster at running but the weight wasn’t really coming off and I still looked like the proverbial sack in the mirror.

Cardio isn’t the Answer

Daniel Craig at the Beach

While doing running or any other form of cardio is a great way to get fit it isn’t the best or most effective way to exercise in order to shape up and change the way you look. When it comes to making changes to your body type and shape that are pleasing to the eye the best way to do it is to start lifting those weights!

It wasn’t until I started doing resistance training using the weights machines in the gym and then the free weights once I’d built up a bit of foundation strength and confidence that I noticed the changes taking place.

I began to lose a bit of weight on the scales but more importantly I was building muscle which helped change the way I looked. I was no longer flabby and weak and I had started to become firm and toned. I never became a mass monster but I looked a lot better with my top off and those days out at the swimming pool or beach were now a lot less stressful and nights in under the covers a lot less daunting!

If you are serious about beating skinny fat syndrome then I recommend you either join a gym or start working at home. Working out at home is a lot easier and cheaper than you might imagine and this piece on why a kettlebell is all you need to get in shape at home can give you some great advice on getting started without breaking the bank.

Did you get over being skinny fat? If so leave a comment bellow or connect with us on Facebook.

If you want a guide to help you get in shape fast then check out the Burn the Fat, Feed the Muscle ebook now.

The Five Stages of Getting in Great Shape

July 25, 2012 by J

For most people ‘getting in shape’ is a life long journey that never quite ends or has a clearly defined finishing point. The goal posts often change or get moved over time. This usually happens for two reasons: 1) you reach a goal and then realise it wasn’t all you were hoping for so you extend it a bit more or 2), you realise you set your sights too high and have to lower your ambitions slightly. So although this journey never ends there are lots of stop off points along the road where you can slow down and appreciate what you’ve gained whether that be an awesome set of guns, a 120kg bench press of just looking good naked. But in order to reach these vantage points of self-reflection there are some stages we all have to go through to get started and keeping going on the right route. Remember the first step is always the hardest so why not take it today?

Stage One: Denial

Like all bad things that happen in life getting out or shape or realising that you have gotten out of shape is often met with denial from the person who is afflicted with this soul-sapping condition. Until this stage is dealt with and your head if no longer burred in the sand you cannot move forwards towards getting back in shape and reaching your health and fitness goals. Like some other conditions that are self-inflicted, sometimes you just have to hit rock bottom before you reach a turning point and wake up and smell the coffee (with three sugars) and decide enough is enough. The day you take a look in the mirror and admit you are overweight or not in the physical condition you want to be in is the day you can start to get your life back on track. Until you truly realise where you are in terms of fitness and how you look then you can’t really move forward and get the ball rolling. While still in denial you can work out and watch what you eat but if you keep telling yourself things aren’t so bad then you won’t be motivated enough in your endeavours to really make a difference and start getting in shape properly.

How I was in Denial

The moment I realised I was out of shape was when a rotund friend of mine kindly pointed out I was beginning to develop man boobs or moobs which meant that I was no longer slim. Being slim or skinny didn’t really bother me, it was just how I was and as far as I knew, at the time, there was no way to change this. But when it became apparent that I’d crossed the line and was taking the first steps towards being fat and that I had already become skinny fat I almost instantly joined a gym for the first time in my life and started exercising regularly also for the first time in my life with a goal to losing the fat I’d started to accumulate over the past few years and more importantly make sure I didn’t put on anymore unwanted pounds.

Stage Two: Other People Trying to Discourage You

When you try to improve yourself whether it’s by joining a gym, taking a self-study course, spending more time at work to impress your managers or taking a break from unhealthy foods for a while, other people will feel threatened. Although what you are doing doesn’t directly affect them at all you can still ruffle plenty of feathers by refusing to accept the status quo and deciding to make some changes that are in your best interests and at the expense of no one else.

Why do your new positive actions cause so many problems for others? Simply because it forces other people to look at how they live their lives and what they could or should be doing to address the problem areas in their lives. It also forces some uncomfortable subjects to raised and talked about which some people would rather not be mentioned. Let’s say you are at a big family meal, Uncle Geoff is there and is looking even more overweight than ever and is starting to feel the negative aspects of all that extra weight but is still tucking into his dinner with abandon. As you have started working out and want to get in shape for your upcoming holiday you decline the offer of dessert from your host. When asked why you reply that you are trying to eat a bit more healthily at the moment this answer is met with derision from fat Uncle Geoff as he knows it is something he should be doing to turn his life around but just doesn’t have the will power. You’ve just mentioned the elephant in the room and now all eyes are on him.

But whatever forms the discouragement from your associates takes and whatever the reasons behind it are try not to let if put you off your goals and prevent you from staying focused.

How Other People Tried to Discourage Me

When I stared making more of an effort at the gym I stopped drinking as much alcohol as I did before as booze can severely hamper your progress due to reduction in testosterone, all those empty calories and the fact that it can put you off eating and training if you are suffering from a brutal hangover after a heavy night on the town. Don’t get me wrong, I didn’t stop drinking entirely but I went from four or five big nights out a week to perhaps three or four. Friends got annoyed that I could no longer be counted on for a midweek night out but in the end they understood and some of them even began cutting down how much they drank.

Stage Three: Early Results to Spur You On

When you first join the gym or start working out at home and have decided to start making some positive changes in your life you are usually full of motivation and are brimming with PMA (positive mental attitude) but after a few weeks or months this wears off and you can begin to start skipping sessions and even doubting whether the time you have invested has been worthwhile. Lots of people drop out at this point and hang up their running shoes with resignation but quiet relief that the journey is already over. If you don’t want to be one of those people that quit so early in the game then one way to make sure it doesn’t happen is to achieve some sort of early results or victories to keep you motivated and allow you to recognise all the hard work you have put in.

These victories or positive results can come in many forms and depending on what your goals are could be anything from losing 5 lbs., being able to do 30 push ups or running 5 km in 30 minutes. In order to recognise this progress you need to start taking down some key data as early as possible such as your weight, sporting prowess or my favourite motivation tip: taking some before photos to look back on and laugh at when you’ve been at it a while and no longer look like a starving refugee with a pot belly and moobs. Having meaningful data to compare whether it’s cold hard numbers or photographic evidence can help you recognise your achievements and keep you on the right road and in the direction you want to be heading.

How My Early Results Spurred Me On

When I first started training and going to the gym no one gave me this piece of excellent advice I have just shared with you so I didn’t make any notes apart from that I weighed 12 stone / 76 kg / 168 pounds and was as weak as a kitten. What spurred me on however and kept me motivated was comments from other people about the change in my physique. My friends knew I’d started going to the gym but I didn’t tell my co-workers as there seemed no need to share this information. Then one day at work someone else who was a regular gym goer commented on my new muscles and then word got around and people began asking me how long I’d been working out for and when I started going to the gym etc.

Let me be clear: I’d not turned into some muscle bound freak but had simply gone from skinny fat to looking slightly toned without anyone noticing which in some workplaces never happens despite peoples best efforts. Despite not being one to let comments go to my head and just casually laughing them off this did get me over the first hump and keep me motivated to continue going to the gym when otherwise my dedication might have begun to waiver. In fact from that point onwards I got used to the attention and against my character, I began to look forward to receiving it. Although chasing external validation and approval from others is not a road you want to go down a little bit of positive attention for doing something well is never a bad thing and let’s be honest, the second reason most people want to get in shape after feeling better about themselves is that other people won’t find them too unpleasant to look at!

You don’t have to rely on your friends, family or co-workers to encourage you, try joining up to one of the fitness, health or weight training forums and starting a progress journal where you can state your goals and record your progress while interacting with other people who share your objectives and can related to your struggle as well as provide words of encouragement and helpful tips and advice. Writing down your goals online where people can see them makes them real and the other members of the website will hold you to account which can be a great motivator. Some websites even have ‘shape-up challenges’ where people can enter to win prizes which can also help you stick to your training and diet regime as a bit of competition brings a whole new element of enthusiasm into the proceedings.

Stage Four: The Long Haul and Staying Motivated

During the honeymoon period of your new found health and fitness regime, which can last up to six months as you find your feet in the gym and get a good routine and diet sorted you should notice some positive changes in your appearance and on the scales, however once the initial burst of muscle growth and strength increases known as ‘beginner’s gains’ begin to dry up and progress slows down it can become hard to keep going. If it appears you are not making any progress towards your goals then why would you carry on?

The reality is that at this point you need to get serious about your diet and start being consistent with your exercise routine and sticking to it making sure you aren’t missing training sessions or going off-diet on a regular basis.

If you want to keep the momentum going you had in your first few months then you need to put in a new level of commitment and factor your new way of eating and your levels of activity to keep reaping the rewards. Most people who embark on a new health and fitness campaign will have given up long ago so give yourself a pat on the back for getting this far. Staying healthy and in good shape is a never rending process and requires a change in lifestyle on a permanent basis if you don’t want the gains you’ve already made to fade away. Over time working out, exercising and eating the right foods becomes second nature but until it does just hang in there and keep your eyes on the prize.

My Approach for Staying Motivated for the Long Haul

As I’ve been training for about seven years now regular exercise and being conscious of what I eat is something I think about every day. I might not be as consistent as I once was but I know what is right and what is wrong and I try to stick to the right end of the spectrum wherever possible. One thing I find that really helps to keep me motivated and kicks me into gear when I’m slacking off is looking back at holiday photos when I’ve not be in great shape.

In the photos I can tell that at the time I thought I looked OK and perhaps back then I did look OK for my goals at that time but now a few years on I can see that was not the case! This makes me realise that I probably don’t look that great now even though I’m in better shape and that I need to keep working out and trying not to eat any junk. Basically, take lots of photos whenever you get the chance so you can keep an eye on where you’ve come from but also how far you need to go!

Stage Five: Reaching your Goals and the Ever Moving Goal Posts

Part of the human condition is never being happy with your lot and in some ways it can be frustrating but in other ways it’s not so bad. If we hadn’t strived for more food, better health and improved living conditions all those years ago we wouldn’t have climbed down from the trees in search of pastures new and started the transformation from monkeys to man.

However, this means that more often than not reaching your fitness goals isn’t as satisfying and rewarding as we hoped and can even lead to a feeling of emptiness and disappointment. Sometimes the journey is really better than the destination and reaching that goal of a 100kg bench press, getting a six pack or losing those bingo wings feels more like a bump in the road than reaching the top of the mountain. Life rarely changes when personal goals are met and the only way to deal with it is to set new ones and keep going!

How I Dealt with Success Fatigue

At first the victories came thick and fast: 60kg bench press, adding 5 lbs. of lean muscle mass and with each new goal that was crossed off the list another one magically appeared in its place. When you realise that no one else really cares how much you can lift or how far you can run then the amount of importance you put on reaching targets changes and you begin to look at more open ended goals. We all need goals and targets to stay motivated, after all, dreams are just goals without a timeline. But as you get more into training and the healthy lifestyle your goals change and mine too began to mature. I stopped chasing numbers and my goals become less specific but just as important. Although my goals change from time to time they tend to be focussed around a couple of key areas:

Be fit enough to do what I need to do
Stay lean
Keep training

As you can see there are no numbers there and you could say they are all very subjective and it would be difficult to know when any of them are achieved.

My Goals Explained

When it comes to the first one on the list, ‘Be fit enough to do what I need to do’, it’s all about being fit for purpose and having enough energy to keep going all day. I’m never going to run a marathon so putting in endless hours on the treadmill isn’t necessary. My main fitness challenges at the moment are chasing after my increasingly fast toddler and making sure, in a few years’ time, I can kick a ball around with her and go on bike rides and things like that. That is what I mean by being fit enough to do what I need to do.

For number two I was going to put ‘not get fat’ but that would be focusing on the negative aspect of the goal so I switched it around to ‘Stay lean’ instead as it’s a positive phrase. This goal does what it says on the tin and is simply about keeping off the unwanted pounds that come with over indulgence. If I get a six pack along the way then so be it but now I’m into my 30s my long term goal is just to stay lean.

Finally, ‘Keep training’, simply refers to keep on keeping on. I’m no longer chasing numbers looking for a 200 kg deadlift of a 120kg bench press. When I reach those numbers I will be pleased but they are just stepping stones along the path. I As long as I ‘keep training’ in one way or another all will be well.

The End!

Phew, that was a long one: nearly 3000 words! I wonder if anyone read it all. If you did leave me a comment to let me know this keyboard workout wasn’t for nothing!

Did any of those stages resonate with you? What barriers of obstacles have you encountered on your journey?

The Best Kettlebell Exercises for an Effective Leg Workout

July 7, 2012 by J

If you read our recent article on why a kettlebell is the only piece of home gym equipment you need to get in great shape then you will know we are big fans of this heavyweight Russian export. If you took our advice and picked up one of these pieces of home gym equipment then the chances are you are very happy with your purchase but you might still have a few questions when it comes to using them and a question we often hear asked is ‘how can I do a good lower body workout with just a kettlebell?’.

Well this question is easier to answer than you might think as these weights are very versatile and once you start using your imagination you can find literally hundreds of exercises to perform to help you build muscle, burn fat and ‘tone up’.

These kettlebell exercises are equally suitable for men and women and if your goals are to add lean muscle mass, get that toned and athletic look and burn off those excess calories then these exercises are for you. If you are a female trainer and aren’t sure if kettlebell training is for you then check out this article on the suitability of kettlebells for women trainers.

The Best Lower Body Kettlebell Exercises

The most effective and probably the best known lower body exercise is the squat. This exercise primarily works the thigh, hip and buttock muscles as well as a whole host of secondary muscles such as the lower back, upper arms and the shoulders not to mention the abdominal muscles found around your stomach which you need to develop if you want to complete the beach body look with a six pack. If there was one exercise that could be termed as vital for those who want to get in great shape then it would probably be the squat.

Despite all this lots of people avoid this exercise as it looks quite difficult to perform and has a hint of potential danger about it. While those observations are not entirely incorrect, when executed correctly the squat is very safe and not quite as difficult to master as first appearances may suggest.

When most people picture the squat exercise, they usually imagine people in squat racks with a well loaded barbell on their shoulders squatting for all their worth. While this is usually the case there are other ways to do this exercise that don’t require the use of a lot of equipment and one such variation on this exercise is the kettlebell squat.

How to Perform Kettlebell Squats

If you are lucky enough to have two kettlebells then you can do this exercise by holding a weight in each hand and letting your arms hang down by your sides. Don’t worry if you only have one kettlebell as you can perform the one weight variation of this exercise by following the second set of instructions below. The variation on the squat that requires two weights is sometimes referred to as the suitcase squat as you hold the weights as if you were holding a heavy suitcase in each hand. If you have two weights hold one in each of your hands by the handles with your palms facing inwards towards your body and the bells hanging down. Perform this great leg exercise like so:

Start in a standing position with a kettlebell in each hand and your palms facing your body.
Keeping your back straight bend your legs at the knees at the same time as bending your hips as if you are going to sit down on an imaginary chair.
As you lower yourself make sure your knees don’t move over or past your toes – you do not want to bend over forwards but want to lean back as if getting into more of a sitting position.
When your thighs are parallel with the ground you have reached the point where many people consider the exercise to be completed. Some people go deeper to perform a more strenuous workout but you can stop here if you chose. Do not stop before your thighs are parallel with the ground as you will not have gone deep enough.
Return to the starting position by pushing upwards from your feet and through your legs. Do not slide your knees forward as this will take the weight off your legs and the hamstrings which you are trying to work with this exercise.

To avoid injury make sure you observe the following:

Do not descend too quickly. Move in a slow, controlled motion staying in control of your movement the whole time.
Do not extend your torso too far forward; try to keep it relatively upright with your back in a straight line from waist to neck. Failure to prevent your torso from extending forward can put too much pressure on your lower back which could cause an injury.
Keep your knees behind your toes. Do not bend your legs with your knees moving beyond your toes. If you looked down straight through your knees your toes should be in front of them.

If you are unsure of how to perform kettlebell squats ask an experienced trainer or consult a personal trainer at your local gym. To practice this exercise try performing it without any weights and position a chair behind you so you can practice siting down and standing up without using your arms. You can use a chair while you do the exercise for real and these are called box squats – just make sure the chair is strong enough to hold your weight and the weights you are using!

Squats with One Kettlebell

If you just have one kettlebell then we do not recommend you try and do the above exercise with just one weight. Performing this exercise and being off balance is a good way to get injured and there is no need to even attempt it as this version works just as well:

In an upright standing position hold the handle of one kettlebell with both hands with the weight in front of you close to your chest.
Position your feet slightly less than shoulder with apart and do not lock your knees.
Squat down by bending your knees but keeping your back straight.
As you get closer to the ground make sure that your back is still in the upright position and your knees do not move over or in front of your toes.
Imagine you are sitting back onto a chair rather than bending forward to pick something up.
When your upper legs from your knees to your waist are parallel with the ground you have reached the end of the exercise. You can of course go lower but parallel with the ground is good enough for starting out.
Pause for a second then push up from your legs to return to the starting position.

Do these exercises for three sets of eight to 12 repetitions. Do not fall for the toning myth that states you need to do lots of repetitions with a light weight to ‘get toned’. This is rubbish and if you want to improve your muscle tone you will need to perform between eight and 12 reps with a heavy weight. If you are using one kettlebell and your strength improves to the point where the weight is too light and you can easily do 12 reps then you can try either using two kettlebells with one in each hand or going down further at the end of the squat. Once you have exhausted both these options then you might need to upgrade to a heavier set of weights or invest in a set of adjustable kettlebells which allow you to add more weights to the bell without replacing the whole thing as your strength improves.

Other Kettlebell Leg Exercises

The above mentioned kettlebell squat variations are ideal for a full lower body workout as they hit multiple muscle groups in the bottom half of your body as well as your core. There are other kettlebell leg exercises you can add to your repertoire to keep your workouts dynamic and varied and also to prevent you losing interest but the squat should be a the core of any workout whether training at home or the gym.

Whatever type of kettlebell sets you have access to, I hope you can now see that its possible to work almost any muscle group with this piece of fitness equipment and start working towards your goals with as little fuss as possible.

Some other leg exercises you can perform at home with a kettlebell include:

One legged kettlebell squats
Kettlebell lunges
Box squats
Double swings
Calf Raises
Farmers walk
Dead clean

We will be taking a closer look at the kettlebell leg exercises listed above in the coming weeks so don’t forget to bookmark this site. If you found the information on this page useful and think someone else you know might too then please click on a button below to share this page.

The Best Kettlebells for a Home Workout

July 6, 2012 by J

Kettlebells make a great addition to any home gym no matter whether you are just starting one or already have a fully functioning workout center in your house. If you aren’t entirely sure a kettlebell is for you then have a quick read of this article on why a kettlebell is all you need for a home gym but if you are ready to take your home training to the next level then read on as we will be taking a look at the best kettlebell sets for sale and serving up some extensive kettlebell reviews to help you decide which one is right for you and your goals whether you want to lose weight, get bigger and stronger or just look the best guy or girl on beach.

The Most Popular Kettlebell on the Market

Choosing the most popular kettlebell for sale at mega-retailer amazon is a pretty good way to make sure you get the best product on the market in order to start home-training towards your fitness goals and when it comes to kettlebells on sale at amazon the Cap Barbell Kettlebell is the most well reviewed product on the market at the time of writing. It has 242 customer reviews with an average score of 4.4 out of 5 starts which translates to 8.8 out of 10 or an 88% approval rating, something any president would be extremely proud of!

Why is the Kettlebell from Cap Barbell so Popular?

If you look at the customer reviews of this kettlebell from Cap Barbell then you will start to see why it is so popular and one of the best kettlebells on the market. Most people who bought this product and then left a review on amazon gave it a highly favorable review and of the 242 reviews 151 gave it a full five stars. People who bought this piece of home gym equipment were generally pleased with the solid build quality, the professional service and the design of the product especially its wide handle which makes it very easy to use for a number of different exercises.

But not everyone was over the moon with their purchase, a few of the kettlebell reviews complained of receiving their product in a less than perfect state and this contributed to the Cap Kettlebell getting a few one star reviews against its name. But I am sure amazon’s easy to use product returns department helped them out.

Another reason this product is so popular is that it is very competitively priced when compared to the other weights on the market and also comes in a large variety of different sizes ranging from 15 lbs. which is ideal for beginners or those with modest goals right up to 70 lbs. or 31 kg which should be heavy enough for most home trainers!

If you want to check out this popular item and read the customer reviews click here now.

The Most Versatile Kettlebell

If you want to make sure your purchase will stand the test of time and keep challenging you for years to come or even get used by the whole family then you might want to consider getting an adjustable kettlebell. These are some of the best kettlebells available as the weights can be changed allowing you to perform even more exercises than you can with a regular fixed weight bell as well as ensuring you will always be getting stronger and fitter as your strength improves over time. The adjustable kettlebells cost more than the regular ones as you might expect and for this reason aren’t as popular or as widely available. There are however a few good products on the market that get good customer reviews and won’t break the bank. The top three that you should check out and are as follows:

You can also buy a handle on its own to which you can add your existing weights (if they are the right type) which could save you some money: Kettlestack Adjustable Kettlebell Handle

So as you can see there are lots of good options on the market should you wish to get your home training off to a flying start. We hope you found these kettlebell reviews helpful and if you do decide to purchase one please get in touch on Facebook or Twitter and let us know which one you picked and if its as good as you hoped.

If you want some ideas on how to get started with kettlebell training at home then take a look at these articles

A Kettlebell is all You Need for a Home Gym

July 5, 2012 by J

Kettlebells are pieces of weight training equipment that originated from Russia where they go by the name of ‘girya’ but are now popular the world over, or at least amongst those in the know and who appreciate effective training methods that aren’t always recognised by mainstream gyms. Kettlebells are usually made of cast-iron and look like a cannonball with a handle welded on which allows you to pick them up and perform numerous weight training exercises that are perfect for those who want to get in great shape, put on some muscle, have a cardio workout, burn calories and improve their balance and co-ordination all in one workout with one type of fitness equipment.

Kettlebells are usually made of cast-iron and look like a cannonball with a handle welded on which allows you to pick them up and perform numerous weight training exercises that are perfect for those who want to get in great shape, put on some muscle, have a cardio workout, burn calories and improve their balance and co-ordination all in one workout with one type of fitness equipment.

Why Kettlebells are Excellent for Home Workouts

If you plan to do any kind of training or exercise at home whether you are working towards getting that beach body you always wanted, increasing your strength or getting fitter, then a set of kettlebells should be at the top of your shopping list and could be the only piece of home gym equipment you ever need. There are a few good reasons why you should seriously consider getting a set of kettlebells no matter how big or small your home setup is already and here are a few good ones to help convince anyone who is still unsure about these piece of gym equipment:

Extremely Versatile: this type of fitness equipment is very versatile and can be used to do lots and lots of different exercises that you would otherwise need lots of different pieces of equipment for. Want to do a chest press and don’t want to buy a bench, a barbell and some weights? Don’t worry you can do kettlebell floor press without any additional equipment. Want to do a squat and don’t have a power rack? Don’t worry; you can do kettlebell goblet squats without one.
Suitable for Many Different Goals: If you are training to get fit and increase your cardio vascular performance then you can do a powerful circuit training routine with just a kettlebell that will leave you out of breath and sweating like the proverbial. If you want to lose weight then you can do calorie busting interval training sessions with only a kettlebell for company that will help transform your body into a calorie burning furnace. If you want to get lean and toned and look the fittest guy or girl at the beach then a kettlebell allows you to perform all the essential compound exercises that can help you pack on the muscle and strip of the fat. Whatever your goals it is highly likely a kettlebell is all you need to succeed at home.
Space and Money Saving Abilities: One of the main problems with setting up a home gym is that there can be a lot of cost involved if you go all out and try and recreate a commercial gym in your spare room. We don’t recommend you go down this route as it can be very expensive and take up a lot of room. In fact even if you do have the space and the spare money lying around it isn’t even necessary to build a full home gym. A kettlebell can perform so many different functions that it can be all you need to get started and even reach your goals. You don’t need to buy a space hogging treadmill or bank balance zapping smith machine to get in shape.

So as you can here are just three great reasons to start thinking about getting your first kettlebell whether you are in the early stages of starting to train at home and get away from the gym on a part-time or full-time basis or whether you have a functioning home gym already and want to make your training even more dynamic and effective. Whatever your goals, a set of kettlebells has a part to play and should be seriously looked into.

Both men and women can make great use from a good kettlebell set and no matter what your goals are, they can help you achieve them.

To reach your health and fitness goals all you need is dedication and the right equipment. After all, you don’t want to be the guy with all the gear and no idea, do you?

How to Avoid Skinny Fat Syndrome

July 3, 2012 by J

A lot of people start going to the gym and exercising with fat loss as their main goal. Joining a gym or starting a home fitness program is one of the best steps you can take in your quest to lose fat and get in great shape but if you follow conventional wisdom when it comes to choosing and applying a workout regime then you could end up heading down the wrong path which might either make it a lot longer before you achieve your goals or take you to an entirely different, unwanted destination instead. That destination is the Skinny Fat Syndrome and it isn’t a place you want to go!

What is Skinny Fat Syndrome?

If, when fully clothed you appear to be relatively skinny and thin looking but in actual fact you have areas of fat such as your belly, chest and upper arms then there is a good chance you are skinny fat. This is the exact opposite of the athletic and toned look most people desire and affects men and women in equal numbers.

How Do People Get Skinny Fat?

Now, we understand that if you are reading this you specifically do not want to get skinny fat or are already there and want to know how to change your body composition to something healthier and more aesthetically pleasing. But it is worth pointing out the various ways people can end up suffering from Skinny Fat Syndrome to help explain this condition fully.

Starting Out Skinny with Gradual Fat Increases

This is the most common route to ending up being skinny and fat at the same time and happens to lots of people. Perhaps you were skinny or thin in your teens and early twenties and could eat what you wanted and didn’t have to do any physical activities to maintain your weight. As you started to get a bit older and as each year your body’s metabolism slowed down bit by bit you continued to eat the same amount of food but your body began to store more of this food as fat around your body. It might have been a gradual process of only a few extra pounds a year but after a few years this added up and you soon found yourself with a significant deposit of fat around your belly. Initially you could hide this new extra weight gain but when not wearing the right clothes or at the beach it was visible for all to see.

Following the Wrong Exercise Program when Trying to Lose Weight

This is the other main way people end up being skinny fat and is perhaps even more frustrating for the people to whom it applies. If you were overweight and had a body some people might have considered as being fat and you took the commendable steps to do something about it you might have initially started to lose weight and seen a striking transformation in your body composition as the fat started to melt away slowly but surely. But as you got down to a reasonable weight you found that although some parts of your body were thin and skinny other parts such as your belly, chest and thighs were still carrying unwanted weight and fatty deposits. Although you were now no longer overweight you still had areas of fat and for all the weight you had lost you still didn’t have the body you wanted.

The chances are you were using cardiovascular exercises such as running as your main or only method for burning off those extra calories and although this worked well initially it soon become a contributor to your status of being skinny fat.

How to Lose Weight without Becoming Skinny Fat

So now that we have covered ‘what is skinny fat’ and how it can happen we are getting to the crux of this article and that is how to lose weight without becoming a skinny fat person.

If we take a look the typical profile of a skinny fat person which applies to both men and women, we can see what needs to be done to avoid this situation:

Mainly skinny but with unwanted areas of fat such as the belly, upper arms and chest
Low levels of muscle tone
Legacy of being able to eat what they want which was mainly unhealthy food
Doesn’t exercise often and if does, only cardio exercises such as running, cycling or cross training
Drinks too much alcohol
Slower metabolism due to increasing age and/or lack of the right kind of exercise

So as you can see there are a number of contributing factors that could apply to someone in order to render them skinny fat. Some or all of those might apply to you and the more of them you can fix then the quicker you will be able to change your body to healthy and toned or whatever your goal might be.

The Best Thing You Can Do to Beat Skinny Fat Syndrome

If you look at the list above three of the key factors (low muscle tone, no regular exercise & slow metabolism) can be grouped together and remedied at the same time and that is with regular weight training. This applies to both men and women and we recommend that both genders should workout in the same way if they want to get in great shape, obtain a toned, healthy looking athletic physique to ensure they look good naked or at the beach.

Why Weight Training?

In a previous article we talked about why weight training is the best way to lose weight so for a more detailed answer you should look there but to sum it up weight training is the best way to no longer be skinny fat because:

Weight training workouts burn more calories than cardio exercises over the course of a day
More muscle tone means a faster metabolism which means your body burns more calories when resting
Adding muscle to your body gives you an athletic toned look with no flabby or wobbly bits

Weight training workouts can be done a few times a week and we recommend you only train for 30 minutes at a time. After half an hour shouldn’t have enough energy left to continue and if you have then you got the energy then you haven’t been doing it properly. Three 30 minute workouts a week should be sufficient.

You can start an effective weight training workout with hardly any fitness equipment at all or even without any equipment by doing body weight exercises. This means you can easily train at home without the expense of setting up a home gym or buying costly cardio equipment. For some ideas on weight training at home on a budget read this article to get started.

Why Cardio Isn’t the Answer

While cardio exercises such as running or cycling are great ways to increase your fitness levels they aren’t the best means to avoiding becoming skinny fat and having a toned figure. As you lose some of your fat by doing cardio training you unfortunately won’t be replacing that fat with lean body mass or muscle so your body won’t develop that toned, fit look.

Cardio training burns calories while you are training but as soon as you stop the exercise the calorie burning stops too. With weight training you get around an extra hour of increased calorie burn after you’ve finished working out making a weight training exercise much more effective in terms of calorie usage.

As your body doesn’t develop much if any muscle from your cardio workouts your body’s metabolism won’t improve like it does when you increase your levels of muscle. This means you don’t get the very important benefit of having a body that burns more calories in a day which you get from weight training and increasing your muscle mass.

Cardio training can even burn muscle instead of fat if you don’t do it correctly or fuel your workouts in the correct way. Muscle loss due to badly planned cardio workouts is more common than you think and can be a real problem and a big cause of becoming skinny fat. If your body is using muscle instead of fat for energy while you are running or cycling for example you won’t lose fat and will even lose muscle instead which might make your progress on the scales seem like it is heading in the right way but in terms of looking good in the mirror won’t help at all. Losing muscle will slow down your metabolism, make you look less toned and lead to a loss in strength and energy that might prevent you from being able to exercise in the future.

But I don’t want to Get Muscle Bound

This is a common concern from both men and women when they are recommend a weight training program in order to lose fat and get in shape but it isn’t something that should concern you. In order to get the benefits having more muscle gives you such as a faster metabolism and a more toned athletic look you only need to add a few pounds of lean mass. Adding significant amounts of muscle where you start to look bulky and out of proportion doesn’t happen overnight and takes years of dedicated heavy weight training alongside the user of supplements and special diets. We are not advocating that approach at all so this will not happen to you!

The average trainer will put on a few pounds of lean muscle relatively quickly and then the body will reach its natural limit of muscle mass. To get past that point you have to take your training to the next level which is something that is not needed to get in great shape and look good naked or at the beach. Do not fear weight training; excessive muscle gain isn’t easy!

Saying Goodbye to Skinny Fat

If you are serious about losing fat and getting in great shape I hope I have convinced you that weight training is the single most effective way of doing so without ending up somewhere you don’t want to be such as Skinnyfatsville.

Of course diet plays a big part and reducing the amount of alcohol you drink and cutting down on the number of unhealthy treats you have will definitely help but for the amount of effort vs. benefit weigh training can’t be beaten as it:

Speeds up your metabolism causing you to burn more calories each and every day
Replaces fat with muscle tone
Increases strength and gives you a great beach body
Can be done at home with very little equipment or none at all

If you want to know more about weight training for impressive fat loss then have a look at some of these articles:

If you think you friends might find this article useful please click on one of the buttons below to share it:

How to Bench Press without a Bench

June 25, 2012 by J

The bench press is probably the most well-known weight training exercise amongst gym regulars and those with no interest in fitness and judging by how busy the benching equipment in gyms around the world is you could safely say it also the most popular.

When most people start working out with weight their initial goals are to gain muscle on their chest and arms as these are the two most prominent muscle groups of the body. As people become more experienced trainers they start to focus on other muscle groups in order to achieve a more well-rounded and aesthetically pleasing physique but this still means they train their chest muscles regularly and we all know that one of the best exercises to develop our chest muscles in the pressing exercises.

How to Train Your Chest Muscles at Home

If you are training at a well-equipped gym then training your chest shouldn’t be a problem (apart from perhaps the queues for the benches on a Monday) but what if you are weight training at home?

You could go all out and build a home gym with all the best gear such as a power rack, an Olympic bar and a full set of weights but for those of us with more modest home setups this isn’t a viable option. You could get a single bench and some dumbbells which would allow you to perform the dumbbell bench press which is just as good, if not better than the barbell bench press due to the extra stabiliser muscles that are used to keep the individual dumbbells steady. But to do this exercise you would still need a bench of some kind which can be a problem if you are short of space or storage facilities.

Bench Press without a Bench

So if you don’t have the room or the desire to get a weight training bench for your home training space then you might be wondering how you can give your chest muscles an effective workout in order to achieve your goal of a great body.

Well the good news is it can be done and it is possible to perform the chest press exercise much more easily than you might have thought without the need for a bench. In order to do this exercise you simply lie on the floor and start the exercise from the mid-way position to perform a dumbbell floor press.

The other bit of good news is that you can do these dumbbell floor presses one arm at a time if you only have one weight and you can do it with a dumbbell or a kettle bell which means you need even less equipment to be able to train at home. If you use a set of adjustable dumbbells you can reduce the number of home weight training equipment you need even further making muscle gains with minimal gear even easier.

If you want some tips on how to train at home without any equipment at all check out our guide to training at home without any equipment now.

How to Find Out How Fat You Are

June 22, 2012 by J

Measuring your body fat levels is one of the best ways to keep track of your progress and make sure you are moving in the right direction towards your goals. Although there are many ways to measure your body fat percentage none of them are fool proof and they all have their pros and cons which are mainly related to their accuracy and how much they cost. When choosing a method for measuring the amount of fat that your body is made up of there will usually have to be a trade-off between accuracy and the amount of money you are willing to spend.

We will now have a look at some of the best methods out there for finding out how fat you really are!

Using Measuring Tape to Keep Track of Your Fat Loss

This is the most basic method and probably the cheapest. If you can find a regular tape measure laying around the house it won’t even cost you a thing. But as with most things that are free it isn’t necessarily the best way. The method is to simply measure your body at certain points such as your chest, belly and arms and then compare the measurements over set periods of time.

While this method is practically free and very easy to do it can give misleading results if you are also training with weights because as you add muscle the measurements might start to go up as you get bigger even though you have less fat. Perhaps this method is best used for those who are very overweight and are only initially training for fat loss rather than adding muscle.

Calculating Your Body Fat Levels with Skin Fold Calipers

This tool measures the fat under your skin at various points around the body by pinching the excess skin and fat to give you an overall reading of your body fat percentage. You need to take the measurements at specific points on your body and ensure you are taking the readings from the same points each time you use the calipers. The good news is that calipers are cheap to buy and are fairly easy to use if you know what you are doing. The bad news is that unless you have read the instructions fully then the chances of you getting an accurate reading are slim. But when it comes down to cost versus accuracy these are probably the best of the bunch.

Digital Body Fat Scales

These are like your regular bathroom scales except that they can also measure your body composition including how much of your body consists of fat: i.e. your body fat percentage. By sending an electrical current around your body they can measure how much resistance it faces which is caused by the fat in your body. They cost more than calipers but are much easier to use and read as you just stand on them and check the display but their results aren’t the most accurate and their calculations can vary depending on many factors such as hydration levels and how much of the body they measure. This makes them difficult to get an accurate reading on or track your progress reliably.

Ultrasound Body Composition Measurement Tool

Now we are moving into the more advanced technology which can give much more accurate readings but with accuracy comes a higher price and ultrasound body composition measurements tools like the BodyMetrix Personal are no exception. They are very simple to use as you just hold the handheld device and move it over the body where it will use ultrasound to record the thickness of fat or muscle anywhere on the body. The recordings are then uploaded to your computer where the calculations will be made and then the data will be presented to you using graphs and other methods. You get lots of different data from these devices such as your weight, your body mass index, your basal metabolic rate (BMR).

If you are doing any kind of personal training this is a great tool to have as you can give your clients loads of great information about their bodies and the progress they are making under your expert tutelage. Even if you are just a keen trainer they are worth a look as they are the best way to take readings and remove the element of human error.

Which One is Best For You?

It is likely that your budget will determine which option you go for as although the Ultrasound measuring tool is the best it is considerably more expensive than the calipers which deliver great results if they are used correctly. If you want to impress your clients then you might be able to justify the high price of the BodyMetrix Personal Ultrasound tool but if a simple body fat percentage reading will suffice then we recommend you get a pair of calipers.

To view the current best-selling calipers click here now.

« Previous Page