Before I get to the
rumor, let me continue from yesterday first...
A couple of days ago, we talked about the studies proving that specialized exercise can bring faster results while allowing you to diet less.
Basically, why my finishers work so well is because I use a "3R" method.
3R = Resistance (R1), Reps (R2), Rotation (R3).
With HIIT, you're basically doing the same thing over and over, using the same muscle groups, with the same intensity.
Treadmill intervals for
example... fast, slow, fast, slow...
... not to mention the pounding your joints take from it.
With 3R, you work more muscle groups, while the intensity, rotation of exercises, and the reps are varied, yet giving you HIIT results in just a fraction of the time.
This cranks up your metabolism for hours, allowing you to eat more and diet less.
And you can do this with a pair of dumbbells or nothing at all.
But...
You can do this with a single kettlebell, too.
A study from the American Council on Exercise showed that you can burn 20 calories a minute using one kettlebell!
During certain seasons of my life, I rely on my kettlebell in my home office to keep the
weight from creeping up. It came in real handy during December while I was around so many treats between family gatherings and church events.
One night for dinner, I had ham/cheese sliders, chips, Chex chocolate mix, and way too many chocolate truffles my wife got from one of her tutoring students.
Yet, the following morning I was 1/2lb LIGHTER.
Here's the kettlebell complex I used to defeat the weight gain from all the goodies:
- KB Clean (6e)
- KB Swing (6e)
- KB Snatch
(6e)
6 rounds, resting as needed. It was the only movement I was able to get in that day, but clearly it worked. I put my faith in the science.
Each move progresses from one to another. And because you're working one side at a time, you're strengthening your core, too.
#Effective
A single kettlebell changes the dynamics in how your muscles are worked, bringing a new "stimulation".
So, while I went to the "lab" putting together the 100 finishers, I figured why not add 21 new specialized Kettlebell Finishers, too?
There are some 100% KB finishers, while I also plugged in some KB/Bodyweight "hybrids", too...
