90 seconds is all I need baby [Music] what's up everybody Schuyler diehm here founder of reach
fat loss and fitness where our goal is to help you lose weight and keep it off without the sucky
dieting without spending all your time logging numbers and without torturous cardio what we're
about to cover in today's video as well as all the other videos we put out has helped clients of
ours drop weight build muscle and ditch the yo-yo dieting for good so if you are not subscribed to
the channel number one most importantly what are you doing what are you doing we are building some
amazing things here we are getting some amazing results and so make sure you are tuned in hit
that Bell icon to be notified when we release new videos but by the end of this video you are
going to have a simple and straightforward fat loss routine using a kettlebell now to clarify
before we get into it if you use this routine you will most likely notice some level of fat
loss now that is not saying weight loss right fat loss and weight loss is a very big distinction
weight loss is the number on the scale goes down fat loss is your losing body fat as you lose body
fat you can build muscle you can retain more water you can do all these things that don't allow that
scale to reflect the fat loss and so if you are worried about looking better feeling better being
healthier I would prioritize focusing on Fat Loss over weight loss but with that being said it's a
very simple strategy and all you are doing is four meals and after meals you are swinging a
kettlebell for 60 to 90 seconds now there's a couple stipulations here so a few things to be
aware of number one first and foremost before the meal just do it right before it doesn't have to be
an hour before it doesn't have to be 20 minutes before you can do it right before you can do it
five ten minutes before but do it closer to your meal and then after the meal you obviously want to
make sure you're digested so wait about 90 minutes before you swing the Kettlebell when you swing the
Kettlebell and this is very important you want to make sure that you are staying tight and you
are Contracting your muscles man you are a big kangaroo so Contracting your arm muscles your
grip your forearms Contracting your core when you squeeze Contracting your legs at the top and I'll
explain in a moment why this is so important but keep in mind as you're swinging of course
you want to stay fluid you still want to swing but you want to contract your muscles as much as
you can so why does this work well I was reading the book the four hour body by Tim Ferris switch
if you have not checked out has a lot of awesome Concepts in there and some cool hacks but one of
the things that stood out was this idea of muscle contraction and how glucose actually responds when
you contract your muscles and so the book laid out how this type of movement brings glucose
transporter Type 4 to the surface of muscle cells opening more gates for the calories
to flow into and so basically what that means is you're consuming the same amount of calories but
when you contract the muscles in this way around the meal calories are more likely to be diverted
into muscle instead of into fat it sounds crazy it sounds like it's a farce it sounds like it's
something that's not true but I can tell you from reading the book number one Tim knows what he's
talking about but number two and more importantly he did his research he contacted researchers from
three separate continents and truly he does know what he's talking about and the results are very
promising and I think the cool part about this is it doesn't take 45 minutes of your time doesn't
take an hour and a half it literally takes two minutes max before and after dinner or before
and after lunch before after any time you eat and you can see changes in your body from this
now it's where worth mentioning number one this is not going to happen overnight so this is a routine
that you would choose to stick with if this is the route that you want to go and number two if
your diet sucks and if you're not exercising any other times is this going to be the difference
between your success and failure probably not I'd recommend knocking over those big dominoes
first so making sure you're eating real nutritious Foods making sure you're moving your body every
single day and ideally including some fasting and then if you have that in place and you're
and maybe you hit a plateau or you're looking to change things up without changing up too much this
could be an awesome thing to add into your routine so try it out again it's one of those things that
has a very low barrier to entry all you need is a kettlebell and two minutes before and after a meal
doesn't take a lot of energy doesn't take a lot of time but you just may find within a few weeks you
notice a pretty big difference so with that being said number one if you're looking for help losing
fat building muscle and ditching the yo-yo diets make sure you check the link in the description
of this video we've got a free training there for you that lays out exactly what we do with
our clients and why it's so effective and then if you are looking for added accountability
added help we also have an opportunity there to book a call to see if working together would
be a good fit but even if you don't do that at subscribe it's free it makes my day makes your
life better when you're healthier and of course we're putting out videos every single week and I
would love to have you as part of our community so with that being said love if you could leave
a comment if you have any questions suggestions anything and of course as always make sure to eat
Smart Move more sleep deep and be grateful for this moment I'll see in the next video [Music]