Spot Reduction Kettlebell Workout?

Well, I must firstly apologise for having been absent from this blog for a while! I have been learning about Biosignature / Hormonal Profiling and assessing all my clients, so any spare moment when I haven't been training people (I'm so busy at the mo - so much for a recession!) has been spent completing detailed reports for them about why they store stubborn fat in the places they do, and helping them come up with a strategy to get rid of it!

Yes, spot reduction IS possible, but not in the way you have always thought!

Exercising your bingo wings (or bat wings) will not 'tone them up' as you cannot actually burn fat selectively by exercising that area. And usually the exercises you do to burn fat from areas like your upper arms are pretty low on the overall calorie burn, and it is the overall calorie burn that counts when burning body fat...

...So, ironically, you need to do big, full body moves, such as deadlifts, lunges, squats, presses and pulls to burn bodyfat from your upper arms (and everywhere else!).

So, how then can I be telling you spot reduction is possible?

Well, it is actually down to manipulating the hormones that cause you to store fat in certain areas.

That means correct and appropriate nutriton and training, as well as some targetted supplements while addressing issues such as sleep quantity / quality and stress.

I will explain about all this in more detail in future posts and emails, so keep an eye out, but for now, I have a kettlebell workout that is designed with most hormonal types in mind:

Warm up for 5 mins - dynamic stretches, general pulse raiser and joint mobility.

A1. Racked Squats x 10 (squat with one or 2 KBs in the racked position)
A2. 2 KB Press Ups x 10 (you can do regular press ups if the KB version is too hard!)
A3. Super Burpees x 10 (burpee as usual, but grab the KB and perform a front squat rather than jumping up)

Repeat the above superset / mini-circuit 3 times with minimal rest.

B1. Racked Split squat (lunges but stay in place for the 10 reps on each side then swap sides, rather than alternating each time, the KB in the racked position, same side as the front leg) or Bulgarian split squat with back foot on a step. 10 each side.
B2. One arm KB row. 10 each side
B3. Swings x 25

Repeat the above superset / circuit 3 times with minmal rest.

C1. KB Clean and Press x 10 each side
C2. Windmill x 10 each side (no KB if you are just learning, low KB as a progression, KB high if you are experienced)
C2. Snatches x 10 each side

Repeat the above 3 times, minimal rest.

Revel in the fact you have just boosted your metabolism ready for a great weekend!

Let me know how the workout goes!

P.S. Most people think they will burn more fat by doing more 'cardio' such as running, cross trainer etc. etc....

... I hope you know now that they are wrong, and workouts like the one above, along with a solid, nutritious healthy eating plan are the answer!

If you disagree, or have any questions, fire away!

P.S. My KettleBelleBody site has been hacked - so if you follow the links you will get some random hacker stuff displaying - this is not my site and I'm doing all I can to get it sorted... Sorry!!

Leigh Peele Rocks - Some No Nonsense Diet Advice For You

Leigh Peele, (AKA The Fat Loss Troubleshooter) is my go-to girl when it comes to getting my head in the right place when it comes to fat loss.

She has an awesome ability to tell it like it is, in a way that inspires me to take actions the 'yeah but' side of me likes to avoid!

We all get stuck in ruts and have mental blocks and default excuses that creep in to our self-talk, and Leigh puts her finger on most of those in this great podcast: http://avidityfitness.net/2009/05/05/what-to-do-after-the-binge/

(You can listen direct here too: http://www.avidityfitness.net/downloads/ep-22-after-the-binge.mp3)

I really recommend you have a listen, especially if you are at a bit of a sticking point or plateau, or if things aren't going the way you want them to. It's essentially about how to deal with a binge, but there is so much more useful stuff in there, that applies accross the board.

Often its the one thing we are most resisting (recently I was resisting going back to logging my food in Calorie King as I have been doing with great success for 18 months!) that is the one that is holding us back, and you can guarantee that Leigh will not only remind you of the importance of what you are resisting, but also help you see it in a new light, so you realise that your resistance is harder work and more effort than just doing it, and getting the results you are after.

A little aside: Did you hear about the man who didn't believe Egypt had a river?
He was in de-nile.

Leigh will make sure you're not wallowing in a murky river, but instead sailing over it unhindered, towards your goal!

One of her quotes is 'get in and get out'. As in, just get on with the fat loss bit, give it your all, and then you can chill out a bit (in that new bikini on the beach!)

And if you haven't seen her classic video then you have got to check this out too:

Cheat to Lose? Ha Ha, Check This Video Out:

Minimal Equipment: Maximum Effect

I had the pleasure of chatting to Daniel Munday this week (him being in Oz it was 8.30pm for me and 5.30am for him!) about how much simpler life can be when you work out at home, as well as how you can actually get a more effective workout.

I am, of course, all for kettlebells as the ultimate home training tool, but these can and should be augmented by good use of bodyweight drills. Many kettlebell exercises should be practiced 'naked' first anyway and there is a whole section of KettleBelleBody dedicated to bodyweight training so you can get started while waiting for your kettlebells to arrive, or so you can still get a great workout when you are travelling light!

Gyms provide you with equipment that is worse for you than using absolutely nothing - so why pay all that money to get worse results? Obviously most people don't know what they should be doing, so find it easier to go to the gym, but if you listen to the interview on Daniel's new community site: http://homeworkoutexercises.ning.com/ you can check out a load of really useful resources and video clips for home exercise - so get ready to ditch the gym membership and get in fastastic shape!

I have already learned the 'up down' from him - something my Outdoor Fit for Life Bootcampers are going to hate him for!

What is your favourite bodyweight exercise and why?

Come Join Me in the Magic Hundred - Starts in 10 Days!

Those of you who were reading my Find Your Perfect Fit blog last summer may have seen my posts about the Magic Hundred.

Well, time has come again to repeat the exercise (in fact I should have done it again since I completed the last one in November...)

The Magic Hundred really is the ultimate goal getting programme. If you want to make the next 3 months the most successful and fun of your life then you MUST join me and my bootcampers, and the thousands who are all starting the progamme together in 10 days, on April 27th.

I did this last year, in which time I learnt to kitesurf, created an ebook and launched it, read loads more than ever (usually don't get time for fiction), learnt to fish (and even fed ourselves with fresh fish) amongst other things - and I lost a bit of focus half way through so could have done a lot more!

This time my goals include having the best bootcamps in the country, getting a brand new VW van and an airstream campervan, learning to forward loop, eating 95% Paleo, winning the KB comp that's being held in July - and I haven't really thought about the rest yet...

What would you like to achieve? You can think big and small, some things you may not get, but better to not quite achieve some goals then never set any and never achieve anything, eh?

Check it out now, and get signed up to join us in 10 days! THE MAGIC HUNDRED

Happy Easter!

Just to say 'Happy Easter' (or happy holidays)! Hopefully the celebrations aren't too chocolate-filled: think 80:20 and you'll be fine, but overdoing it just because its that time of year will lead to a lot of hard work to reverse after Easter, so just stop to ask if that second piece really is worth it!

Don't forget that the darker the better where chocolate is concerned, as there is less sugar and more goodness (yes there is goodness in the pure cocoa!) so make sure you demand the best quality chocolate and don't settle for second best!

I'm hoping to get one of these from Hotel Chocolate, but I think at £20 I can safely say I should be so lucky!

If you want a truly guilt-free chocolate fix, over Easter or anytime, Prograde Cravers are the answer: http://kettlebellebody.blogspot.com/2009/01/finally-prograde-comes-to-uk-and-we-all.html

I'm off to Cornwall now, if we get some decent surf or wind then I might be able to justify a bit of chocolate, so fingers crossed! I'm actually going to buck the egg-shaped trend and pop over to St Ives to Living Foods to get some of their incredible Raw Chocolate Pie, made of raw superfoods only!

Your Questions Answered (Finally!) How To Lose Body Fat and Some Delicious Recipes Too!

So, the time has come for me to finally start answering your questions - several of you posted some great questions a few weeks ago and I must apologise for taking so long to reply!

My first question was asked by several peeople and was contained within many questions such as the ones below:

Hi Caroline

I'm 12 weeks pregnant so any articles on how to prepare physically for the birth and how to eat well, what exercises to do and what to avoid.

I'm still training finding it really hard to stick to my usual paleo-style eating plan because my tastebuds have gone haywire! Most of my usual fish and meat choices smell and taste horrible now, so getting enough lean protein in is proving difficult. Advice on that would be very welcome.

Many thanks

Rachel Johnston

I would love teaching on how to eat. I have seen a huge improvement in my figure with kettle bells, but if I could lose 5 pounds it would be great. How do you balance enjoying life and having a slim body?

Joy Humphries

Hi Caroline,

I'd really like articles on nutrition... specifically, how to make the same ol same ol tuna and chicken interesting again! :)

And of course, kettlebell routines are always a plus!

Thanks!
Cheverly

Ok you asked for it Caroline.

A tricky question from Australia!
I compete in mountain bike races, long distance adventure races and well, most things going really! I train hard and usually two sessions a day (from 60 mins to three hour sessions) and im not just doing long slow distance! Im mixing in intervals, speed work, some killer hill repeats up mountains. I also do a bodyweight/ kettlebell superset circuit three times weekly, and some yoga and rockclimbing. im no slouch, i train hard and i am fit (with calves and quadriceps to die for!)
But im still fat!! And i think this is more a nutrition question than anything else. Sure i can lose weight if i cut out carbs, but i also guarantee that i won't be able to get out of bed, let alone do my training! im still struggling with this awful chubby stomach, to the point that it is really affecting my self esteem because well, i guess i don't really look like i can do what i do in terms of my sports performance.
So my question is how should i eat to maintain a high volume of training, and hard training, but still lose weight. I understand that it all comes down to calorie balance in the end, but sometimes i am just eating to be able to train or to recover for the next session, but i am not getting lean the way i should be!
I hope this question spurrs you on to right some more great articles!

Regards,
Lissanthea Taylor

Hi Caroline,

Thank you for this. I have a big problem in my mid-section, especially around my hips and butt. I have been struggling to get rid of the excess fat after I gave birth to my son. I would really appreciate any tips as to how I can effectively deal with this in my diet and exercise programme.

Looking forward to hearing from you.

Kind regards

Thenjiwe

So, there is a LOT of confusion out there regarding diet and nutrition!

All of these questions have a different slant, and of course there are many other questions there regarding pregnancy, recovery and stubborn fat areas and these will follow in the next few articles, but to start with there are a few basics to make sure you are losing fat, not simply 'eating healthy':

1. You MUST have a calorie deficit to lose body fat! You can't trick this one - calories do count, most diets that don't ask you to count them will trick you into it by making it hard for you to eat by banning things! Or by managing cravings, which is much more valid, but not a guarantee of success. Not tracking doesn't work for me as I like to eat, even if I eat only 100% clean, natural foods I will still eat more than my body needs to lose weight, if I'm lucky I will maintain. Remember, to lose fat you need LESS than your body needs - and your body wants at least what it needs, so relying solely on your body's intuitition will at best lead to maintenance. In a world of temptation you have to add the fact that your mind is constantly being bombarded by messages to eat, so you may feel hungry but its a Pavlov's response to constant harrassment to eat (even weight loss ads are selling you food to eat to burn fat).

2. Quality of food is vital for ensuring you have maximum energy, even more so if you are in a calorie deficit and / or training hard! Meats, vegetables and fruit are more nutrient dense than starchy carbs, so focus on those first. If you must add carbs (if you are an endurance athlete like Lissanthea) then add them last and focus on starchy veggies and potatoes first: squashes, sweet potatoes etc. Then wholegrains such as brown rice, millet, oats, quinoa. Also remember that sugar and white starches such as flour are actually 'vitamin robbers'. Yup, as the name implies, they actually use up more nutrients in the process of digestion than they supply. If you have an intolerance this will be made even worse by gastrointestinal distress...

3. Training is important not only for the calorie burn element but for the fact that you will ensure that it is fat you lose, not muscle. If you don't use muscle it won't stick around as its metabolically expensive (read 'burns lots of calories at rest') which is bad for a body that wants to store fat for emergencies, but great for someone who wants to lose fat. So use it or lose it! Full body compound moves are far better (squats, lunges, press ups, rows) as they actually use all your muscles - a simple jog round the park can do the opposite, encouraging muscle loss and as its not using many of the muscles of the body you will also not be supporting the maintenance of muscle throughout the entire body in the way that full body workouts do.

4. Inspiration is important too! Clean eating can be divine, but sometimes it feels a bit like hard work or we just don't know where to start. If you already have the Kettlebellebody Ebook you have Daniel Munday's fabulous 13 and a half minute meals so go hunt it out of your computer and give one of the recipes a try today!

An alternative, if you don't have my book (and really, if not, why not?! Especially as summer is practically here, Antipodeans notwithstanding: www.kettlebellebody.com...) you should check out my friend Jon Le Tocq's great new recipe book, Cooking for the Fitness Lifestyle. It's on sale at the ridiculously bargainous price of $13 or £9.99 with 150 clean and delicious recipes. He's also listed calories of all the recipes, so you can indulge (many of them feel pretty indulgent and certainly not 'diet food'!) but also plan your food so you can maintain a calorie deficit... Get a copy before he realises he's actually giving it away!

Next time I will answer some of the more specific questions regarding eating for different goals and situations.

If you have any more questions, please email them to me or post them in the comments box and I will add them to the list. As with this post, where there are several questions on a certain area or topic I will focus on those areas first so worth adding your question id you want to see an answer sooner!