Lately, I have had lots of what appear to be the same questions that keep coming up from my members and fellow kettlebell enthusiasts. I don’t know if it is because we are heading into summer, but I keep seeing people asking questions about the best exercises for weight loss, and other such oldies but goodies.
As a result, I decided to jot down some of the most prevalent questions that people have asked me and posted in the groups I am involved with and provide some insight on the answers. I hope some of them will be relevant to you and help you along in your training!
If you haven’t joined us in our free 45-day challenge Primal Summer, it’s not too late to get in on the fun!
What is the best (KB) exercise for weight loss?
Choose your exercises based on your strength, flexibility and endurance goals. If you wish to lose weight, it will rely almost entirely upon the choices you make in the grocery store or while looking at the menu at a restaurant. The four basic kettlebell exercises – the kettlebell swing, clean press and snatch are what everyone can include in their every day routine to see massive results.
Form Check my kettlebll swing? (Video follows of someone flailing a kettlebell wildly out of control)
Simply put, by the time you attempt the more advanced moves in kettlebell training, (level 3 and higher in the Kettlebell Gym for example) you should be pretty rock solid with your technique because everything should be learned progressively and approached as a practice. If you have mastered a deadlift and followed basic instructions for kettlebell swings, even your first attempts shouldn’t be too far off the mark. The thing is this, it is really difficult to fix a swing that is different with every rep, so develop consistency in the trenches with the basics.
Should I buy a heavier kettlebell?
This question is obviously flawed because we don’t have enough information to provide an accurate answer. But generally, when I see this question being asked with a little background history included, the answer is an overwhelming YES. We have a free weight chart we put together for all our followers if you’d like to download that and see where you fall on the chart, click here.
When I do high reps (300+) kettlebell swings I get a strange twinge in my (fill in the blank). Am I doing something wrong?
Yes, by the sounds of it you’re swinging the kettlebell 300+ times in a single workout. Look, high rep training is fine, if you have a serious goal to perform and compete, but that takes dedication and time, lots and lots of time. For everyone else, take it easy, even if it means moving up in weight to give you a good workout without pummeling the triple-digit swing count every day.
How do I deal with sugar cravings?
I did a Facebook live where I discused this one. As we move into Primal Summer, we have strict guidelines to eliminate sugar and it can be rough. You may get headaches, moodiness, cravings and energy fluctuations.
My best advice is simply this, I honestly believe cold turkey is the only way to go for long term success. You will need to rely on discipline, not just motivation, to keep you on track when times get tough. I think introspection is a very powerful tool also. How do you feel when you eat sugar? Personally, I can have stomach pain, acid reflux, a feeling of dehydration and if I eat enough, poor sleep. I also experience the feeling of guilt, and the sense of having no control over my life and even my own actions. Quitting sugar, of course will do the opposite.
You may have symptoms of withdrawal for about 5-7 days after you cut out sugar, from then on everything will improve. You will sleep better than you ever have before. After 30 days of low carbs and no sugar, you will have reprogrammed your body to use fat as a fuel source instead of fast sugars and starch.
When it comes to cutting out sugar, or finding the time and motivation to workout, here are some of my thoughts.
Working out is an act, one can motivate themselves to act.
Avoiding addictive foods is the resistance to act, thus requiring discipline.
Discipline > Motivation
There always seems to be a reason to celebrate – birthdays, holidays, weddings and the like. There is always an excuse to eat food and drink beverages that don’t promote our own wellbeing. For many of us, there will come a time where we learn to celebrate with our hearts, minds and actions instead of with our taste buds.
For those that don’t, however, a life of health problems and discomfort is a certainty. I honestly believe so many people are just a half a degree away from turning an overweight, out of balance body into one that is full of life and vibrance. A few small changes in the proper areas can do so much and even empower people to make more changes with ease.
As you may know, My wife and I are celebrating the birth of our second child, a baby girl named Ella Shaylene Hirsh. We are also one week into the biggest fitness challenge we have here at Kettlebell Movement, Primal Summer, so we have a lot going on.
I am also preparing to get back to training for the SVKO in which I will be competing in early May. I will keep you posted on my progress and keep up the Facebook lives with some paleo recipes and workouts as we go through the challenge.
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