Voropayev (1983) tested two groups of subjects in pullups, a standing broad jump, a 100m sprint, and a 1k run.
He put the control group on a program that emphasized the above tests; the experimental group lifted kettlebells.
In spite of the lack of practice on the tested exercises, the kettlebell group scored better in every one of them!
Rick during a kettlebell circuit for count.
10 Push Ups,30 Swings,10R 10L Shoulder Press/Knee raise,30 Quick Feet,20 Kettlebell Sit ups,30 Mt.Climbers,10R 10L Windmills,30 Swings,10R 10L Renegade Row
"For more intensity try kettlebells...
it's a full body workout, aerobic and strength-building"
- TIME Magazine -
"Weight-training Tool Builds Cardio and Strength Too"
- Denver Post -
"Kettlebells, A Workout with Balls"
- Men's Journal -
"Kettlebells, Hot Weight of the Year."
- Rolling Stone, 2002 -
"I was sold on kettlebells, as the exercises were fun and challenging, and demanded coordination, explosion, balance and power."
- Kid Peligro from Grappling Magazine -
"Build size, power and functional strength with this unique routine and apparatus."
- Muscle & Fitness Magazine -
"The Hottest Mom in Hollywood. Mariska Hargitay got her prepregnancy body back in four months, here's how."
- Self Magazine -
"My arms are really strong. My legs have changed. I'm no Flo Jo but I can see definition in my butt. It's easier for me to hold August because my back is strong. And my confidence went up immediately."
- Self Magazine -
"I can't think of a more practical way of special operations training… I was extremely skeptical about kettlebell training and now wish that I had known about it fifteen years ago…"
- Name withheld, Special Agent, U.S. Secret Service Counter Assault
Get Started
We offer a high level of expertise. We will travel to you and teach (not just train) you in home techniques to getting fit. See Russian Kettlebell Sucess For Yourself. http://www.dragondoor.com/success_stories/pavel.html
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Gym vs My Services
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Overcrowded & intimidating
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You have to travel to (fight traffic, use gas)
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Wait in line to use the same, boring machines
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No one to help you once you leave the gym
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Pay fees whether you use the gym or not
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Have to plan around the gym's schedule
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No dietary advice
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Rarely monitored
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Private 1-on-1 sessions
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I come to you
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Varied, personalized workouts to keep things fun
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Regular client contact to answer any questions
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Results based. Pay as you go.
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Flexible session times. I work around your schedule
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Dietary/Nutritional counseling
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Results monitored & tracked. Your Success = My Reputation
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Bruce's Credentials
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International certifications:
8 Years of competitive coaching, & fitness training experience. Coaching student athletes w/ all types of fitness needs.
Jodi's Credentials
- AFAA Certified Personal Trainer
- AFAA Aqua Fitness
- Galloway Marathon Training Program Director- St. Pete FL
- CPR/ First Aid
8 Years of Personal Fitness Training and Group Exercise Instruction. Coaching endurance athletes of many age groups & abilities.
DON'T WASTE YOUR TIME DOING JUST CARDIO!
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Benefits of Weight Training
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Benefits of Cardio
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1. Cardiovascular
2. Burns stored fat
3. Increases metabolism
4. Increase strength
5. Increases lean muscle mass
6. Increase bone density
7. Increases physical appearance better
8. Increase self esteem/ confidence
9. Lose weight quicker
10. Lowers cholesterol better
11. Boost immune system
12. Decrease blood pressure
13. Decrease low back pain
14. Decrease arthritic pain
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1. Cardiovascular
2. Burns stored fat
3. Decrease blood pressure
4.Increase physical appearance
5. Decrease cholesterol
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One pound of muscle burns 50 calories in 24 hours and fat burns 3 calories in 24 hours. The more muscles you have on your body, the higher your metabolism rate, and the more calories you burn! This means when you’re sleeping or sitting. Muscle needs to burn calories just to maintain it self.
Nutrition is 70% of the results you are looking for. T both weight loss and muscle gain. Too few calories, will put you’re body into a starvation mode. This means you are training your body to store fat.
10 Things You Can Do To Lose Fat Without Even Trying
By Nick Nilsson
Fat loss doesn't have to be painful. Try these simple
tips and you'll see just how easy it can be.
1. Eat smaller more frequent meals - not only is your metabolism boosted every time you eat something, your body can more efficiently process smaller meals. Instead of having 3 large meals in a day, try to break them up into 5 or 6 smaller meals.
2. Drink more water - regular water intake helps to flush away waste products in the body. Get at least six to eight 8 oz. glasses per day. An easy way to do this is to keep a water bottle handy and drink from it frequently.
3. Be inefficient - do you need to go to the kitchen to get a couple of things? Break it up into to two trips even if you can do it in one. Being inefficient like this can easily double your activity level, burning calories without even trying.
4. Eat more protein - sources of protein include foods such as chicken, fish, eggs, dairy, beans, lean red meats, etc. Your body burns more calories processing protein than either carbohydrates or fats. Protein also helps to support your muscle tissue, which burns calories all day long!
5. Take the stairs instead of the elevator - any time you can add in a little more physical activity, do it. This doesn't mean you need to slog up 20 flights of stairs. Even a flight or two done regularly will add up.
6. Don't let yourself get hungry - when you get hungry you will have a much greater tendency to overeat when you do finally get something to eat. As well, because your body is starting to go into starvation mode, it will be much more likely to hold onto whatever you give it.
7. Order small portions at restaurants - it's tough to order small french fries when "supersizing" your order is such a great "value." Take note, however, your real savings will occur in the calories that don't end up on your backside.
8. Eat more fiber - fiber is very filling. By eating more fiber you will find yourself full sooner. This feeling of fullness will last a long time as well.
9. Wait 20 minutes between servings - your brain takes at least 20 minutes to register that you're full. By waiting that long, you'll give your brain a chance to realize that you don't really need any more food.
10. Cheat on your diet - one thing I always make my clients promise is that they will cheat on their diet. The only thing I ask that they do is to cheat ONLY when they have planned to cheat. By planning when you are going to eat the foods you crave, you take back control of your eating habits.
This way you no longer "give in" to your cravings. You "reward yourself" for sticking to proper nutritional habits. Do this once or wice a week and you will feel far more in control of your eating.
In conclusion, if you follow even a few of these 10 easy tips in the long term, you will certainly notice a difference in your overall weight and health.
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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at (http://hop.clickbank.net/?stpetefit/betteru). He can be contacted at betteru@fitstep.com.
Secret Training Tip #622 - High-Rep Partial Training
By Nick Nilsson
Gain strength and muscle mass! This training technique
is one of the best kept secrets for sending strength and
muscle mass through the roof quick! Learn why it works
and exactly how to do it for best results.
The partial rep is one of the most effective training techniques for building strength quickly but how can you adapt partials for boosting muscle mass at the same time? The answer is simple: high rep partial training.
Partial training, in a nutshell, involves only moving the weight in a shortened range of motion. This can be anywhere in the range of motion of an exercise but for our purposes, we're going to use the strongest range of motion, e.g. the top few inches of the bench press. For a more detailed description of partial training, please refer to the following article:
Partial Training For Full-Powered Results
http://hop.clickbank.net/?stpetefit/betteru&l=1070
The reason conventional low-rep partial training is so effective for strength building is that you are using extremely heavy weight for low reps. This builds up excellent connective tissue and muscle strength.
Unfortunately for muscle gaining purposes, this type of training also results in a very short time under tension. Time under tension refers to the length of time a muscle is placed under continuous tension during an exercise. In order to stimulate muscle growth, your muscles need to be under tension for approximately 30 to 60 seconds (this is a rough estimate - it works out to about 6 to 12 reps in a conventional, full-range set).
A typical partial rep may take only one or two seconds to complete. If you do 5 reps, your muscles have only been under tension for 5 or 10 seconds. This is not nearly enough time to stimulate muscle growth. Now imagine doing 30 reps instead. This puts you right in the middle of that optimal range. Not only will you be using extremely heavy weight (which is great for building muscle and strength), but you'll be placing your muscles under tension for a long enough time to stimulate muscle growth. This is an extremely effective combination!
High rep partials can be used on their own or in combination with low-rep partials or even conventional full-range sets. I often use them after doing a few sets of extremely heavy low-rep partials. For example, I will do top range bench press partials with 600 or 700 pounds for low reps then remove a few plates and do a set of 50 or 60 reps with 315 pounds on the bar. I have also done sets of extremely high rep partial squats with extremely heavy weights (150 reps of 950 pounds). I've found both of these techniques to be very effective for building both strength and muscle mass quickly.
Give high rep partial training a try in your next workout and don't be afraid to push yourself. You may be surprised at how many reps you can do with a weight you may not have even considered using before!
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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at (http://hop.clickbank.net/?stpetefit/betteru). He can be contacted at betteru@fitstep.com.
Secret Training Tip #623 - Wave Goodbye to Flabby Arms - Bench Dips For The Triceps and How to Make Them Work Better For You
By Nick Nilsson
Want to know an exercise that requires no specialized
equipment yet tightens and builds your upper arms
effectively? Learn it here and learn how to do it better.
The Bench Dip is an excellent exercise for the tricep muscles, which are located on the back of the upper arms. It is very simple and can be done with a minimum of equipment.
You can use a bench (or even an ordinary chair) for this one. Start by sitting on the bench. Place your hands on the bench right beside your glutes with your fingers curled over the front edge. It will almost look as though you are sitting on your hands.
You will find pictures of how to do this exercise and the tricks described below at the URL listed at the end of this article.
If this is your first time doing this exercise, set your feet flat on the floor a foot or two away from the bench. Your knees will be bent.
Move your butt forward off the bench a few inches. Now dip your upper body down as though scraping your back along the front edge of the bench. Push yourself back up, squeezing the triceps hard.
This is the easiest position. As you get stronger at this exercise, you will find that this position is too easy. Now it's time to increase resistance.
Move your feet further away from the bench. This forces your triceps to take up more of your bodyweight. As you get even stronger, move your feet as far out as you can so your legs are straight. Your next position after that is with your feet up on a bench with your legs straight. You may even with to try it with your feet on a bench that is higher than the one you have your hands on.
If you get really strong and ambitious, you can even add extra resistance to your body. Have a partner stand behind you (on another bench, if necessary) and push down hard on your shoulders as you push yourself back up. Another option is to place weight plates on your lap or squeeze a dumbell between your thighs, but the partner-resistance is normally more effective.
For pictures on how to execute this exercise and the tricks for increasing the resistance, go to:
http://hop.clickbank.net/?stpetefit/betteru&l=1084
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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at (http://hop.clickbank.net/?stpetefit/betteru). He can be contacted at betteru@fitstep.com.
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