All posts in “Balance”

Kettlebell Swing for Fat Loss

Huge Fat Loss and the Kettlebell Swing

Kettlebell Swings are huge for fat loss, period.  I can safely say that if you’re seriously into kettlebells and the swinging of them – it is usually difficult for one to keep weight on one’s body.

I really want you to note something.  This is not just an exercise that will help you in your journey.  It’s not just something that you can add in because it will probably work.  Swing a kettlebell 300x per day, twice per week and work your way up do doing this every day, and we completely remove that word – “probably”. Continue Reading…

Fitness Through the Ages vs Today, 6 Training Tips to Regain our Timeless Physical Strength

We’re all looking for some form of reverse evolution as it’s what we need. We don’t use our bodies like we did 100 or 1,000 years ago, so anything we do fitness-wise is there to shore up what we’ve missed out on due to our modern lifestyle. This phenomenon is not familiar to us as humans – now we must supplement what we’re missing in exercise with what we did before naturally…and innately this is very, very new.  

How We Once Were

As we were hunter/gatherers throughout the ages, we performed the movements that were necessary given the situation. Much like with food (we ate what we found available regionally, and this didn’t exclude very much),exercise went much the same way. When we encountered cliffs we scaled them, so we did motions much like pull ups and lunges to perform these feats. It’s also important to note also how often we typically rested. When we encountered enemies we fought them using the pectoral muscles more as we do in combat sports today.

We also walked, jogged and sprinted when necessary, depending on what was needed situationally. That is how simple our fitness was, arguably up until about 100 years ago when we still had to do much labor to bring about crops farming and hunting everything that what was eaten. This is how we have lived historically until just recently. This is how we stayed fit. So how are our natural, age old fitness routines best recreated so that our bodies get what they need in our modern era?

Here’s a cross-analysis of how exercise was done from to 100 to 1,000 years ago, vs how it’s done in our modern era.  *Examples below mentioned after “Now” depict the mere 20% of Americans who get the recommended amount of exercise according to the Center for Disease Control.

Duration:

Now:                      

Exercise is reduced to roughly one short time slot of pure exercise each 24 hour period. Most often little to no exercise is performed outside of these time slots.  

Throughout Time:

Constant if not sporadic exercise throughout the day. Exercise was not reduced to time slots. It was common to get many forms of exercise in smaller or more varied time segments (one could exercise between 3 and 20 times per day, or constantly for large segments of the day).  

Frequency:

Now:                      

Average person about 3x/week for those who exercise

Throughout Time:  

It was common to get many forms of  exercise in smaller or more varied time segments (one could exercise.between 3 and 20 times per day, or constantly for large segments of the day).  

Cardio

Now:                      

15 min to 1 hour per day walking or jogging

Throughout Time: Extensive daily walking. Jogging and Sprinting employed when hunting,fighting or combat training

Resistance Exercise:

Now:                       

Barbells, Dumbells etc.  

Throughout Time:   

Hefting hay,hefting animals,farming, plowing,physical tasks were shared amongst inhabitants,so that a larger % of the population was physically active.

After recognizing these many significant asimilarities between traditional vs modern exercise,it should be obvious to most of us now why most of us have such a hard time staying in shape in modern times like we did in our outdoor gyms of the past when the world was one big jungle gym. The types of movement we use,the frequency pace duration and rests periods between do not even approximate the exercise routines we have performed naturally for thousands of years. And yet we desire the same result – a strong, lean and resilient,glistening body,while ignoring the way we have exercised  naturally throughout the ages.

Outdoor strength training

 

So how does one know if their fitness bases are covered? Below is a list of simple steps we can take to become strong again in the way that we have typically throughout time. Here’s what should be included in your workouts in a daily or weekly basis:  

Boost Your Strength Training Routine With These Simple Tips

Change up your tools:

Think about it – did the average person throughout time hoist only small pigs? Absolutely not! They lifted bails of hay,chickens,held down cows as they were branded,they lifted dirt,water jugs….they carried heavy objects for long distances! If you want to maintain you body,lifting barbells is great, but they don’t solve the problem of varying load TYPE,which will challenge the different strength aspects of your body. Try kettlebell training, training with clubs,cables, rubber bands etc. IN ADDITION to your current routine. Just try something new!#%! Remember how we evolved and what movements we’ve done forever and recreate them! Your joints ligaments,your entire body will absolutely love you for it.

 Exercise Outdoors:

Gyms keep us indoors…many of you hate this. I like to take the kettlebells outside and exercise – this is the answer to large % of the population that doesn’t like gyms. For you cardio-enthusiasts – your routine will just plain be more effective if you simply take it outdoors like we’ve done with our cardio for eons. What’s stopping us now?    

Try lifting throughout the day:

It’s proven that people get stronger by performing sets of lifts throughout the day than by trying to get everything in inside of one set hour per day (It also burns much more calories as the body needs to cool down and warm up for each set). Perhaps the reason why is that culturally as humans we have lifted sporadically throughout the day without condensing our routine into a corner of our lives for eons. That’s just a guess. Buy some kettlebells and place them next to your desk. Try to perform just 10 sets of 10 kettlebell deadlifts each and every day,or 5 sets of 5 as I demonstrate here in this youtube video.  

More Strength Training:

It’s clear that most of the population used to strength train given my analysis above, and now almost no one does. 99% of gym goers either do cardio, weights, or classes such as Zumba. Hey that’s you’re choice – gyms do a good job of offering you everything, so make sure and use everything. Guys do more cardio, and you ladies need to venture into the weight room.

Mobility Training:  

Mobility training is exercise with the goal of increasing range of motion in joints, and improvement of overall movements patterns and posture. Some of this mixed into our routines daily will restore some of the function we’ve lost in our bodies since the industrial revolution. Our sitting in chairs for most of our lives has caused us damage to our hips,lower backs,knees, up and down our kinetic chain of which average person isn’t aware until injured. Sitting is the source of most lower back and hip problems. Chiropractors and Physiotherapists are aware,and that’s why you see their offices open everywhere you look. Spend 15 minutes before or during your workout mobilizing your joints,your spine,your hips,and you’re likely to spend less time needing their services.   

Are you ready to regain your timeless physical strength? Then book your ONE WEEK FREE TRIAL today!

Cardio Speed Training

 

 

By Dan Piper, CPT, RKC, FMS,  Workout4Results.com

Strength Training at Dan’s Barbell and Kettlebell Club, Alameda, CA

Kettlebell and strength training

Eastbay’s Russian Kettlebell Club

There are 3 Aspects to this Kettlebell Club that you really should know about.

Why Learn To Use Kettlebells For Strength?

1. Learn Kettlebells from the ground up, with a Certified Instructor, learning solid fundamentals.  We are building kettlebell bodies here – the type that look great, move well, and are indestructible.  You body will need to change in order to master this sport – Whether you have experience with weight training or not,  and there is plenty to learn for all!  (Kettlebell Training usually costs $90 per hour – this will cost $200/mo. and will be much more fun)

What is FMS Training?

2. FMS….what’s that?  It’s mobility training, designed by Gray Cook, world renowned Physiotherapist.  FMS is used to train MOST professional sports athletes and teams – from the Olympics to Wimbledon.  I incorporate FMS training with Kettlebells, so that your body can move well, pain free, and achieve maximum performance.

Why Kettlebell Classes?

3. It’s SOCIAL.  Yes, this is a social club.  My thinking is this…..why can’t we rock out to our favorite music, kick some serious butt, receive world class coaching in the sport, AND be social at the same time?  I’ll show you how!  This club is about community, about getting your bodily needs met, and creating an environment that’s supportive.  I’ll support you by throwing a monthly BBQ, and making Wednesday evening of each week our Social Hour – where convene for dinner and drink.  

Below’s the press release………I’ll see you there!

It’s social.  It’s Fitness. It’s balance. In Dan’s Kettlebell Club,we’re fusing the national ethnic sport of Russia, Kettlebells, with real life socializing, food and drink! Mixing Kettlebells with FMS,we will start each workout by bringing mobilization and balance to the musculoskeletal system. Learning Kettlebells from the floor up from a SFG certified instructor you will feel like you’ve never felt before while meeting fun, active workout partners. The important part takes place after class on Wednesdays,when we venture out the fitness world to a local restaurant (where we normally do ourselves damage) – but the class will be accompanied by Coach Dan, so some learning about how to balance food with fitness will take place (we’re doing now, and not just telling anymore). And there will be regular BBQs – because the two just go well together – lifting iron outside, just like we’re back in Mother Russia.

When Do We Train?

Meet on Mondays and Wednesdays from 6-7:30 PM (more times opening up – send me an email and let me know when you can make it – this will help me in adding additional class times! dan@workout4results.com)

About 75 – 90 minutes of fitness (we’re ditching the traditional hour)

Mobility, musculoskeletal balancing (FMS) and performance enhancement

Russian Kettlebell Instruction, and dripping wet workouts

Other forms of exercise you can expect: Body weight exercises, barbell instruction and training, boxing, aerobics

Here’s a sample of an old world Russian Kettlebell training manual, accompanied by music that’s sure to put you in the mood for this eastern genre…!

Old School Kettlebell Training

Time – time to talk, ask questions – time to learn about how to crack you’re body’s code and get fit like a spring chicken!

As a coaches, after every session we feel like we’re leaving our athlete/client out into the harsh, cold world where they have inadequate support …….!!!  Let’s discuss nutrition and life balance WHILE you are ordering in real time – I mean actually while you’re eating and drinking! Tired of being TOLD? I will SHOW you. We’ll Bridge the gap for training athletes by providing:

1.  World class instruction

2.Group Support

3. Habit building (the Coach is watching you order that burger…..yes, you SHOULD order that after lifting those iron cannonballs with handles)

Most of the Coachs’ knowledge is untapped – until you leave the gym…..that’s where everyone falls down!  I can’t install a kitchen at the studio to demonstrate – but there are plenty of places where we can walk,socialize,learn how to balance from classmates and the Coach and enjoy some healthy grub! It’s funny how in order to be fit,we must lose all of the habits we’ve acquired over the last 150 years – and how bringing the 5,000 year old kettlebell into the picture helps to pull us out of our modern, unhealthy thinking and habits.”

Watch! Old Russian Kettlebell Training

old school kb club

 


By Dan Piper, CPT, RKC, FMS,  Workout4Results.com

Strength Training at Dan’s Barbell and Kettlebell Club, Alameda, CA

kettlebell strength routines by Camilla Silva

Kettlebell Swing Preparation 1.0

Camilla Silva, Master Kettlebell Instructor (and she’s Brazilian)

Belleaza Camilla – ta bom demais eh?

“Warning:  After reading this article, you may may succumb to vigorous outdoors exercise routines that are actually fun, absorbing mood boosting  vitamin D, convening with nature, and become slightly spiritual.  Worse, it may become social and happy.  You may start to actually enjoy working out, and see how it may actually fit into your life.   Eventually, you may start to enjoy working out more than alcohol, shopping and general laziness.  Please be advised.”

The Russian kettlebell swing is one of the three fundamental kettlebell movements, on which all other routines are based. The other two are the getup and the deadlift (as opposed to barbell training, where the three quintessential movements are the pull up, the squat and the bench press).  Now stop right here. All of you who want to work core and but should listen – because the three most fundamental kettlebell moves intensely work the but and core (not simply isolating the chest and back). And kettlebells have greater transference to sports and general athleticism than even the squat, according to at least one in depth study here.

Top three recommendations for learning the sport and the art of Russian Kettlebells:

1. Workout Outside Continue Reading…

Practice Like You Play with Kettlebells

I haven’t got time to waste, have you?  That’s why we’re training with kettlebells.

As soon as an athlete of mine so much as lifts a kettlebell off the floor – they are engaging their core and working those abs in standing position.  After a 1/2 hour of kettlebell swings, presses, squats, windmills, and snatches,  their entire body from the muscles in your feet to their teeth (if that’s even possible) is SMOKED!!!

If I suggest that we now proceed to work abs, I’m likely to get a towel thrown in my face, because that person KNOWS that they are DONE.

Across the gym, someone else is poking along with their split routine, sitting down like they do at the office (why is this even allowed in places where exercise is performed?) working out one muscle group at a time. If they’re on leg day, my athlete is on their 3rd leg day of the week.  And if they have decided that they now have 10 minutes left to work abs, we’ve already  been hitting abs for  1/2 hour straight (someone please come mop the sweat from the floor around us!) as an iron core is required in all sports, and all activities that leave out the word “GYM”.

Like a soccer player, there’s no part of their body that goes unchallenged.  And there’s none of this “I didn’t get to work on my core as much as I wanted today, but definitely got a nice pump!”  Sorry!

They won’t be playing the “Gladiator” soundtrack when you walk into the office either (or you won’t in your own head), because you will be just be one more wiry, badass in a suit – with nothing to brag about.  Sorry to take all of that away.  So yes, all you big GYM RATS need a reality check; practice like you play when training with kettlebells, step into their room with me for 5 minutes, please.

 

Trained directly by Pavel, Karen Smith is the only female Master SFG in the world.   She will be my instructor for SFG I certification in Santa Cruz this November.

Continue Reading…