okay later
[Music]
hey what's up my name is Schuyler Diehm I'm a lifestyle fat loss coach and founder of reach
fat loss and fitness where our goal is to help get you in the best shape of your life loose fat
build muscle feel amazing and do it all without all the standard diet stuff no restrictive or
sucky dieting no weighing all your food counting all your calories and definitely no torturous
cardio our goal is to make it extraordinarily easy and what you're going to learn about in
this video as well as all of our others have helped clients of mine lose fat build muscle
and most importantly have the confidence to know that they're going to keep it off long term and
so before diving into it today if you're looking for more awesome ways to simplify the process of
getting healthy to reach your fat loss goals make sure you tap that subscribe button and hit that
Bell we're putting out new videos every single week to help so in this video we're going to
talk about the Kettlebell so obviously there are a million different ways to exercise in order to
burn fat but is the kettlebell swing the best exercise plain and simple research shows that
it is now before we dive into the science let's just talk a little bit about why the Kettlebell
so plain and simple the kettlebell swing is one of the only ways to challenge both your muscular
system so building muscle building strength and also challenge your cardiovascular system if you
take an exercise like weight training bicep curl shoulder press bench press anything like that all
you're really doing is you're staying in place and you're activating the muscle and then if you take
something like running you're moving but you're doing a very fluid movement to get your heart
rate up and you're not actually challenging your muscles and so when you think about the
kettlebell swing yes you're taking this heavy weight and you're using your muscles to swing
it but you're also using momentum which is going to allow you to create power and it's also going
to shoot your heart rate up and along with that when you think about really activating more of
that muscular Force this is going to allow your body to produce more human growth hormone as well
as testosterone and other fat burning hormones now what inspired me to look into the kettlebell
swing was a book by Tim Ferriss called the four hour body in this book Tim talks about training
less than 20 minutes a week using the kettlebell swings and in that process he was able to get
down to the lowest body fat percentage that he'd ever been in he also shared the story of a woman
named Tracy who used the Kettlebell to lose over 100 pounds as well as the story of a woman named
Flor who was able to use the kettlebell swing to just cut down on that last three percent in body
fat and so this is great information right and so I started to look into the research and so
there's one study at the University of Wisconsin where researchers found that during a 20-minute
Kettlebell workout not only did participants burn an average of 272 calories but anaerobically and
this is the crazy part they were burning another 6.6 calories per minute which is equivalent to
running a six minute mile Pace now for someone who maybe is overweight someone who has joint
issues or someone who's just not a runner or doesn't enjoy it being able to do a six minute
mile pace is number one an incredible feat but being able to get the same metabolic benefits
from this is just mind-blowing there's another study where they measure the hormonal response
to doing 12 rounds of 30 seconds on and 30 seconds off with the kettlebell swing and in it they found
that testosterone increased by 14 in human growth hormone peaked at 21 times their resting levels
now again that's insane not only for strength gain but also for metabolic benefits which is going to
help with fat loss and So based off of these studies based off of my own experience I can
confidently say that if you're looking to lose fat adding the kettlebell swing into your protocol is
most likely a good idea and if you're looking for a quick Real World Experience type of thing I did
a challenge a couple months ago where I swung a 70 pound kettlebell for 200 Reps for 30 days
straight and I talked about the transformation that I saw in my own life so if you're looking
to start with kettlebell swings where do you start number one you want to choose the right
weight of kettlebell you don't want something too light and you definitely don't want something too
heavy and so what I'd recommend is going to your local sporting goods store typically they'll have
kettlebells out on the floor and you can just grab them and start swinging them and see how
it feels typically what I'm looking for is a kettlebell that I can swing anywhere between
30 to 60 times before being gassed out and so anything that's going to be in that range is
going to be beneficial for you number two we are going to make sure that you are using proper form
with the kettlebell swing if you are just swinging it you're overpowering certain muscles your forms
poor I don't know man I just don't feel it the chance of injuring yourself is going to go up and
you're not going to get the best benefits out of the Swing so just make sure your form is dialed in
we did put a video out on form so you can go and check that once you have that down step three is
very very simple simple and it's work out as far as what a workout would look like like I mentioned
in a previous study one of the exercise routines where they measured their human growth hormone and
testosterone was 12 minutes of 30 seconds on and 30 seconds off we have multiple live Kettlebell
workout videos on this channel so you can go to the channel page and there should be a playlist
there but what I would recommend is rather than just swing consistently for as long as you can
I would pick a specific period of time that you swing or a specific number of reps that you swing
and then either I would designate a specific time of rest or if you're wearing a heart rate
monitor I would measure a specific time where your heart rate drops to and then I would set
a specific timer you can go as short as three to five minutes and you can go up to about 20
minutes and just go and then let's say you don't want to designate a whole workout to kettlebells
what I could see you doing is picking one or two exercises during your workouts where you superset
with 20 to 30 kettlebell swings so the power of the Kettlebell now one last thing to say before we
wrap it up yes the Kettlebell is powerful but is this the all-encompassing answer if you're eating
garbage if you're getting poor sleep if your stress is crazy and you do kettlebell swings
every day are you going to lose weight meaning you have the potential to lose a little little
bit but it's most likely not going to take you all of the way so this is a big picture
and this just like everything else is one piece to the puzzle and so if you are looking for fat
loss help you're on your journey you've done the dieting you've done the workouts and you haven't
seen the results you wanted I encourage you to go check the link in the description of this
video you got a free training there in that training not only do I lay out our specific
fat loss system but I also laid out why it's so much more effective than your standard diets and
weight loss plans and what you can do to start implementing it into your life but besides that
if this video helped you in any way I really encourage you to like it make sure to subscribe
to the channel to tune in for more awesome videos in the future and of course as always make sure
to eat Smart Move more sleep deep and be grateful for this moment I'll see you next time do [Music]