The Kettlebell Swing – Burn Fat in Five Minutes a Day
What if I said you could do away with your daily lower back pain, improve your mental focus, lose weight and build endurance in just five minutes a day? Then, imagine I told you could do it all from your living room for less than $50. How is that possible?
Well, let me introduce you to modern kettlebell training and, more specifically, the kettlebell swing. The kettlebell has been around for hundreds of years but is now enjoying a revival in popularity, likely due to the fact that nothing can offer the same level of training diversity and simplicity. They are compact, portable and nearly indestructible. Plus, you can get a full body workout in just minutes. What’s not to love?
Need a quick lunchtime workout? Want to do away with two-hour sessions at your big-box gym spent waiting for machines and treadmills to open up? Grab an outdoor workout on a beautiful spring day? Grab a kettlebell and start swinging!
What Is a Swing?
The swing is a dynamic, explosive movement that allows you to work nearly every muscle in your body from your hands to your feet. It will directly target your glutes and lower back, allowing you to condition the biggest muscles in your body. Doing so will not only burn the most calories, but it will also strengthen your core and combat back pain. With a light weight and a lot of reps, you can work on endurance and cardiovascular conditioning. With more weight and fewer reps, you can build muscle and strength.
No matter which option you go with, you will be guaranteed to develop muscle, burn fat and build endurance like you never thought possible. Best of all, you will get it done in just five minutes a day!
How to Do a Kettlebell Swing
First, you want to select a kettlebell that is the proper size. For swinging, you will need a kettlebell that challenges the largest muscle groups in your body. In the StrongFirst programming guidelines, a 35lb kettlebell is the minimum standard for women and 50lbs is minimum for men. This can be scaled back for beginners to 35lbs for men and 18lbs for women. Either way, pick a weight that is challenging. You only have five minutes, and you want to get a challenging full body workout in.
To start the swing, begin with the kettlebell one to two feet in front of your toes. Reach forward and grip the handle firmly. The kettlebell should be far enough in front of you that when you grab it, the kettlebell angles about 45 degrees back. Be sure to grip the handle tight. Now, hike the kettlebell between your legs like a football. As the kettlebell travels back between your legs, exhale forcefully, then snap your hips and glute forward, propelling the kettlebell upward. There should be minimal arm contribution. Keep your elbows tight to your body and do not let the kettlebell travel to chest height. As the kettlebell reaches its peak it should hover briefly between ascent and descent. Your body should be locked in and braced, like a vertical plank. As the kettlebell travels back down, grab a quick inhalation and get ready to repeat.
That’s it! That is your swing. Super simple, but always a work in progress. Make each rep perfect and stop when your technique begins to fail.
Programming: Five-minute Kettlebell Workout Ideas
20 swings on the minute for five minutes
Total = 100 swings (35lb Kb = 3,500lbs lifted / 50lb kb = 5,000lbs lifted)
5 swings, 5 belly breaths, 10 swings, 10 belly breaths, 15 swings, 10 belly breaths, 20 swings, 10 belly breaths, 20 swings, 10 belly breaths, 15 swings, 10 belly breaths, 10 swings, 10 belly breaths, 5 swings, 5 belly breaths
Total = 100 swings
Swings + Cardio:
4 sets – 25 jumping jacks, 25 swings
Total = 100 swings, 100 jumping jacks
High blood pressure can be caused by many factors, including genetics, lifestyle, age, and gender. High blood pressure can be very dangerous, leading to deadly health problems such as cardiac disease and strokes. While you can’t change your genetic makeup, you can change your lifestyle. A weight loss center in Chattanooga can help you lose weight fast, decreasing your risk of serious health problems such as high blood pressure.
Watch this video to learn more about the effects of high blood pressure. If you’re concerned about the effect that your weight may be having on your health, consult a weight loss center near you. A safe, natural weight loss program can drastically improve your health.
Why are diet plans always so complicated? There are so many to choose from, so it’s difficult to figure out which is the right one for you, as opposed to which ones don’t fit your situation or are just scams. Making it worse, many diet plans seem confusing, stressful or hard to follow. Don’t lose heart — you can find a Chattanooga diet that will work for you. And you don’t have to do it on your own. There are knowledgeable professionals who will help you come up with and follow a diet plan, making it a better fit for you and easier to stick with (more on this later).
Do Diet Plans Actually Work?
More often than not, you probably hear about people who feel like they can’t lose weight because the diet plans they’ve tried haven’t worked. Maybe you’ve found yourself in the same situation. A big part of the problem is that there are many diet plans that are unrealistic, so you can’t stick with them long enough to see results. For instance, they might expect you to stop eating a whole food group or to feel ravenously hungry all day by greatly restricting your calorie intake. You might want a diet plan to lose weight fast, but quick weight loss can often be extreme and unhealthy.
Generally, these fad diets cause you to gain the weight back as soon as you try to go back to eating a normal, healthy amount of calories. Those extreme and unrealistic kinds of plans don’t really work in the long run, but plans that encourage more of a slow lifestyle change and lean on scientific and medical advice can work for you.
Can You Lose Weight Without a Diet Plan?
You might wonder if you really need a diet plan for weight loss in Chattanooga. Sure, there are people who seem to get rid of pounds without following one or by following the classic advice of burning more calories than you take in. But that’s not enough for most people. Most people struggle with which foods to eat and which steps to take to lose stubborn weight. A reliable diet plan can guide you in how to lose weight according to your own body and lifestyle.
How Do Diet Plans Help You Lose Weight?
A good diet plan will give you guidance. It will help you understand more about your body’s processes and what you need to change. It will give you guidelines on what you should eat and when, as well as which foods you should stay away from. Diet plans usually give you a timeline of foods or meals you should eat for a certain length of time, which can change throughout the plan. It might also encourage other factors, such as supplements, moral support and exercise.
How Do You Choose a Good Diet Plan?
There are some signs that show you’ve found a legitimate diet plan that could actually help you. First of all, you want to find a plan that was created by real health professionals, such as doctors and nutritionists, instead of ones designed by inexperienced people or without a clear creator standing behind the program. That way, you’ll know you’re getting safe and medically backed advice. Also, choose the ones that encourage a lifestyle change that will help you throughout your life instead of ones that make unrealistic promises or seem like they would restrict your diet or lifestyle too much.
How Do You Know a Diet Plan Is the Right Fit for You?
If a diet plan doesn’t fit you, it might not be successful and might actually waste your time, money and efforts. It’s important to choose a plan that you think you’ll be able to stick with – one that will fit your lifestyle and one you could see yourself committing to for the long-term. In addition, the best diet plan is one that is tailored to you. When professionals can talk to you about your health and your situation and then fit their plan to your needs and goals, you’ll be more likely to succeed.
Should You Add Exercise Into Your Diet Plan?
Most health experts agree that weight loss is more effective when it combines diet and exercise. Nonetheless, some diet plans vary as to when you will incorporate the exercise. Sometimes, the plan might want you to retrain the way your body relates to food first before overwhelming it with exercise at the same time you introduce a new diet plan. In other words, you might need to go through stages to change your lifestyle one aspect at a time.
Is There Anyone That Will Help Me With a Diet Plan?
You can get help with a diet plan from health professionals that understand the body and the processes behind losing weight. At True Weight Loss Solutions, our doctors customize their plan to your needs, based on your body mass index, your health situation, your lifestyle and other factors. They guide you in every step of the way, even helping you keep the weight off after you lose it.
Is True Weight Loss Solutions a Good Diet Plan?
Our weight loss plan has many of the qualities you look for in good, effective and healthy diet plans. It was created and is run by doctors who have extensive knowledge of the body. It encourages real lifestyle changes instead of gimmicks. And it guides you and supports you the whole time, instead of leaving you confused. Most of all, you can see the amazing results countless local people have seen when you look at our social media and testimonial pages. These results show you that the plan really works and has helped many people in real life.
How Does True Weight Loss Solutions’ Chattanooga Diet Plan Work?
We don’t even like to call our plan a “diet” because that often makes people think of those unhealthy diets that don’t work. Our plan is more like a healthy eating plan that encourages healthy whole foods without focusing on starving you or cutting out whole food groups. It is similar to low carb diet plans because we train your body to start relying on fat more than carbs for energy, but it is not an extreme plan.
Since diet meal plans on their own often aren’t enough, we also include our own FDA-approved supplement formulas that naturally and safely provide extra fat burning, appetite control, detoxing and energy boosts to help you lose weight. We encourage exercise after your body has become accustomed to burning fat as fuel. Another aspect is the social support we provide through other people going through the journey with you.
If you are interested in a safe diet created by doctors, try True Weight Loss Solutions. We will tailor our plan to your needs and goals to help you find success.
You try to eat right and you work out, even doing those core exercises that are supposed to target your belly rolls. You even follow different weight loss plans. But you don’t seem to have any success – nothing seems to get rid of that stubborn belly fat.
You’re left wondering how to lose that belly fat and whether you’ll ever be able to. You’re not alone. Just take a look around at your neighbors, co-workers and people on the street. It’s easy to see that the area around our belly is a magnet to fat. Why is that? And can anything be done about it?
Why Is It So Easy to Gain Belly Fat?
Before you know it, you have a bit or a lot around the middle. You were just living your life, and your pants got a little more difficult to button up and you started to notice that muffin top spilling over the sides. It happens to the best of us. But how did it happen so easily? Why does fat seem to jump to your belly first? Part of the reason is that it can be hard to tell how much fat is in your belly area since it goes deeper in your body.
There are also certain factors that can help the fat along. When you eat too much of certain foods, such as carbs, they can show in the form of belly fat. Another biggie is stress, which can directly lead to belly fat by releasing the hormone cortisol. Cortisol isn’t a good friend because it moves fat, often to the belly. There can be other culprits helping this fat settle too, such as heredity and hormones. Once these factors team up against you, now you’re left looking for ways to lose belly fat.
Why Is Losing Belly Fat So Hard?
We know how hard it can be to get rid of that belly fat once it starts collecting around your middle. But it’s not your fault. There are real reasons why it’s so difficult. Your belly includes a different type of fat than other areas of your body — belly fat is called visceral fat and it snuggles around your organs. The nature of this type of fat makes it harder for your body to move and use, which would get rid of it. So you’ll probably see fat in other parts of your body burning more easily and quickly, since it’s easier to burn.
How to Lose Belly Fat
If it’s so hard to get rid of, is it actually possible to lose that belly fat? Yes. If you’re still asking yourself how do I lose this belly fat, then you simply haven’t found the right way to target it yet. But there is a way to do that. Our doctors at True Weight Loss Solutions came up with a method that targets the fat all around your body on top of specifically blasting that tough belly fat.
How to Lose Belly Fat in Chattanooga
True Weightloss Solutions solves the problem of how to lose belly fat. We teach you to eat differently to combat those foods that are contributing to your belly fat. We also help you teach your body to use fat differently, so that your body understands you want it to use fat as energy more often than using its go-to energy source, carbs. Even if your fat came on because of stress or heredity, this plan can still get rid of that fat. And by encouraging your body to burn fat through an eating plan and supplements, you can jump over the hurdles holding you back from losing that stubborn fat around your belly.
How Does the Plan Work?
This weight loss plan changes the way your body uses food, moving away from the kind of diet where your body needs tons of carbs to function to a diet where it fuels itself by using fat more often as an energy source. On top of that, one of the supplements we include in our Chattanooga weight loss plan is an FDA-approved fat loss activation complex that helps target that pesky stomach fat even more, helping it burn off more easily.
This plan also addresses the problem that so many methods suffer from: telling everyone to follow the same weight loss rules. Not everyone has the same body or lifestyle, so why would the same weight loss rules apply for everyone? They don’t. That’s why we tailor our program to each person’s needs after doing an assessment of your health and lifestyle.
This plan helps you see your goals through to the end with guidance from doctors and support from other Wellness Warriors on the same journey as you. The plan also includes a transitional period at the end that helps keep you from getting the belly fat back.
Get Real Results
When you’re looking for the best way to lose belly fat in Chattanooga, follow the local people who have done it before you. So many people have had success with True Weightloss Solutions who are just like you and couldn’t lose the fat with other methods. All you have to do is look through our testimonials , YouTube videos and social media posts to see that this program has helped so many people get rid of their belly fat and fat all around their bodies.
Why Is It So Important to Lose Belly Fat?
True Weightloss Solutions can really improve your life by reducing your belly fat. Of course, belly fat isn’t the greatest to look at. And it makes it so clothes just don’t fit or you don’t feel confident in them. It’s uncomfortable to have that waistband sticking into your body, and you might even need to unbutton the top or go for elastic. We’ve all been there.
But beyond that, you’ve probably heard how bad belly fat is for your health. Fat in this spot is even worse than fat in other parts of your body. Remember that visceral fat in your belly? Your body ends up getting chemicals and toxins from this fat that can lead to inflammation, diabetes, heart disease and cancer. So it’s worth trying this weight loss solution to target the fat and improve your health.
Still have fat around your middle that you’re trying to get rid of? You need to try this program because it really works. It doesn’t matter if you have a little extra fluff or a lot of inches you’re hoping to lose. Try this plan as the way to finally lose that belly fat.
Setting healthy weight loss goals is a key element to the success of any weight loss program. If you’re looking for weight loss tips in Chattanooga , a physician at a weight loss center near you can help you develop a weight loss program that allows you to meet your personal weight loss goals. Realistic weight loss goals allow you to make a smooth, easy transition into a much healthier lifestyle.
The physician at your weight loss center should encourage you to focus on weight loss goals that start with simple, necessary steps towards achieving your ultimate goals. This may include making a small change to your diet, or exercising for a certain amount of time every day. These initial weight loss goals will help you change your habits in a way that is crucial to your success in losing weight.
Once you have consistently met these initial weight loss goals, you and your physician will develop a new set of goals. These weight loss goals should be specific, attainable, measurable, realistic, and trackable. The best weight loss programs encourage you to set both long term and short term weight loss goals.
Type 2 diabetes affects around 27 million people in the United States. Approximately 86 million additional Americans have pre-diabetes and are in danger of developing Type 2 diabetes. Type 2 diabetes inhibits the body’s ability to use insulin effectively. There are many risk factors that contribute to your likelihood of developing Type 2 diabetes, including weight gain. Losing weight with the help of a weight loss center near Chattanooga can greatly decrease your diabetes risk.
Watch this video to find out what symptoms are associated with Type 2 diabetes. If you are worried that you’re at risk of developing diabetes due to your weight, diet, or lifestyle, you should work with a physician to develop a healthy weight loss program that will help you lose weight.
Weight gain can affect your body’s overall health, especially the health of your heart. Excess weight puts added stress on your body, and makes it difficult for your heart to pump blood efficiently and effectively. Gaining weight, combined with a sedentary lifestyle and a poor diet, greatly increases your chances of developing cardiovascular disease, diabetes, and suffering from a stroke. If you want to improve your health and are wondering how to lose weight fast in Chattanooga, keep reading to learn more about the heart healthy benefits of weight loss.
Reduce the Stress on Your Heart
Natural, healthy weight loss reduces the amount of stress that your heart is under. Gaining weight can cause fat deposits to build up, forming plaque in the arteries, This plaque constricts your arteries, making it more difficult for the blood that your heart is pumping to travel throughout your body. This increases your risk of developing cardiovascular disease and blood clots, and you may suffer from a stroke or a heart attack. Losing weight reduces the fat deposits and plaque buildup, and helps your heart easily pump blood through your veins.
Improve Your Cholesterol Levels
Losing weight will decrease your levels of triglycerides and LDL cholesterol. Elevated cholesterol levels in your blood result in a buildup of cholesterol in the walls of your arteries, causing a form of heart disease called atherosclerosis. Weight loss also increases the levels of HDL cholesterol in your body. HDL cholesterol clears triglycerides and LDL cholesterol from your blood, making your heart much healthier.
How to Lose Weight
If you want to achieve healthy, all natural weight loss to benefit your heart and overall health, you should visit a weight loss center near you. An experienced weight loss physician will evaluate your health and develop a weight loss program tailored to your health needs and weight loss goals. You will receive nutritional counseling, and exercise and weight loss tips. Losing weight via a healthy weight loss program will significantly improve your physical and mental health.
If you aren’t losing weight despite eating well and exercising regularly, you may be suffering from a hormonal imbalance. Certain medications and medical conditions can cause a hormonal imbalance that may make weight loss very difficult. Visiting a weight loss center near Chattanooga can help you determine if a medical problem is to blame, and can develop a healthy weight loss program for you.
Hormonal Imbalances and Weight Gain
Hormones are key to a number of the body’s prime functions, and control how the body responds to food, exercise, sleep, and stress. They also regulate your metabolism, and can change they way your body converts food to fuel, as well as how hungry you feel, and how much motivation you feel to exercise. If your hormones are imbalanced, you may feel extremely hungry all the time and have very little energy. This may cause you to consume too many calories to lose weight, or make you want to avoid exercise, resulting in weight gain, or difficulty losing weight.
Medical Conditions that Cause Hormonal Imbalances
There are a number of medical conditions that can cause hormonal imbalances, weight gain, and make it difficult to lose weight. This includes hypothyroidism, or an underactive thyroid. Hypothyroidism slows your metabolism, making it very difficult for you to burn more fat than you store. Polycystic ovary syndrome is a disease caused by a hormonal imbalance, and causes irregular menstrual cycles, excessive facial hair, and weight gain. Cushing’s syndrome is a disease that causes the adrenal glands to produce excess cortisol, which prompts the body to store fat around the midsection.
How to Lose Weight with a Hormonal Imbalance
If you believe you are suffering from a hormonal imbalance that is affecting your ability to lose weight, you should visit a physician at a weight loss center near you. Your physician will do tests to determine what your hormone levels are. You will also be given nutritional and weight loss counseling. You and your physician will design the best weight loss program for you and your condition.
Many people are motivated to lose weight so that they will feel happier and more confident about their appearance. Setting healthy weight loss goals is a great first step towards feeling better about the way you look. A weight loss program in Chattanooga can create a customized diet and exercise plan for you that helps you achieve a natural weight loss.
Weight loss companies will also screen you for medical problems that may be preventing you from meeting your weight loss goals and feeling happy about your appearance. Hormonal imbalance and weight gain go hand in hand, and your doctor may need to address your medical issues before you can begin losing weight.
The most important things to consider when trying to lose weight are your health and happiness. A safe, healthy weight loss program should focus setting weight loss goals that will improve your overall health, and help you develop a more positive self-image. If you are only trying to lose weight because you’re worried about other people’s perceptions of you, you may not be as successful as you would be if you were focused more on your own desires and needs.
The thyroid gland produces hormones that regulate almost all of the body’s metabolic processes. Thyroid problems can cause a number of different issues, including goiters, cancer, hyperthyroidism, and hypothyroidism. Many thyroid issues also lead to weight gain, or difficulty losing weight. If you believe that you may suffer from a hormonal imbalance and weight gain has become an issue for you, join a weight loss program in Chattanooga for help.
Unusual Weight Gain
Hypothyroidism, or having an underactive thyroid, often results in a very low metabolism. This can cause those suffering from hypothyroidism to gain weight, or to have difficulty losing weight. Even if you’re trying to achieve a healthy weight loss via a balanced diet and exercise, a thyroid issue can still cause you to gain weight. Your doctor can do thyroid testing to determine if you have a thyroid issue. Once you begin treating the underlying cause of your weight gain, you may experience a natural weight loss.
Pain, Stiffness, and Swelling
If you’ve noticed that your face has become puffy, your muscles feel weak, achy, and stiff, and you have swelling and stiffness in your joints, you may be suffering from a thyroid issue. If your thyroid issue isn’t treated, these symptoms will become more and more severe. These symptoms may also discourage you from exercising or preparing healthy meals, which will also affect your ability to meet your weight loss goals.
Fatigue, Slowed Heart Rate and Depression
The hormone imbalance in your body that results from thyroid issues can make you feel very fatigued and listless. It can also slow your heart rate, lower your blood pressure, and impact your breathing. This influx of hormones can also make you feel more forgetful, slow down your cognitive processes, and make you feel depressed. If you have been trying to lose weight, a hormone imbalance can not only cause weight gain, but it can also make you feel so tired and depressed that you lose interest in being active and healthy.
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