Kettlebells - 2 Exercises Women Can Execute to Get a Beach-Worthy Body!

Ladies summer is here, but it isn't too late to start getting your body into shape for the beach either for this summer or next! Kettlebells are a hard-hitting tool that can be used for you to annihilate body-fat and get you into the greatest shape of your life. Check out the following 2 exercises that I have included here to help you kick your fitness into high gear!

1. The Double-Arm Kettlebell Swing: This is a wonderful kettlebell training drill for women. If you want to develop a tight set of glutes (tight butt) and legs that look slick and athletic along with a hard flat stomach then you will like the results that you get from this challenging exercise. To begin, simply squat to pick up the bell from between your legs. Make sure your feet are about shoulder width apart in length. Next, you will want to perform the hip snap movement to create momentum to swing the bell from between your legs up to your chest level. To do this simply flex and extend at both your knees and hips back and forth in a constant motion. Make sure you keep your shoulders retracted and your arms straight. Perform 30 to 50 of these in a row with a moderately heavy bell and you will know exactly what I am talking about when I say "beach body!"

2. The Kettlebell Squat: This is a simpler exercise than the swing but is very effective for helping you to develop lean hard muscle in your hips, glutes, low back, and hamstrings. This kettlebell exercise is performed by setting the bell right between your feet. Make sure your stance is about shoulder width or slightly wider than shoulder width apart in length. Perform a perfect form squat and reach down with both arms to pick the bell up. Make sure you properly flex at your hips and knees to perform the squat. Once you ascend lock out both your hips and knees at the top of the movement. Perform every rep by picking the bell up and setting it back down. Do this continuously for about 30 to 50 reps in a row! This will certainly speed up your fat-loss progress.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Three Steps to Take to Pack on Muscle!

There is more than one way to skin a cat, right? Well, I would say this statement is true most of the time. However, when it comes down to you packing on lean muscle mass you have to know what to do to your body in order for your body to know what to give back to you. You see when it comes to strength training your body will give back to you what you put into it. Its just like anything else in life, whether you are putting your energy into a business, a family, or anything else you know that most of the time you will get out exactly what you put in! For packing on muscular size and upgrading your fitness check out the following 3 steps to help you get on the right track!

1. Nutrition: This is the most important phase in this 3 step plan. You must take in enough calories and protein to repair worked muscles. Now having said that, you must take in the right calories. You should reduce, but not eliminate complex carbs. These are foods that are loaded with carbs. Examples include, but are not limited to things such as breads, pastas, and potatoes. The key to packing on the muscle though is to make sure your protein intake is sufficient. The National Strength and Conditioning Association (NSCA) recommends that you should take in 1.5 to 2.0 grams of protein per kilogram of body-weight for a "very active" individual. If you are properly managing your protein intake you will quickly see your results come to life.

2. Your Lifting Program: This is the "nuts and bolts" of your attempt for muscular power. Your weightlifting or kettlebell training programs should be structured to pack on lean muscle mass. Now here is the key to building big strong muscles. You must incorporate intense multi-joint compound movements. Lifts such as heavy squats, deadlifts, cleans, and big bell swings will help you to put on a tremendous amount of lean muscle mass. Weightlifting should be a continuous adventure of getting stronger. When you PROPERLY train your body in this fashion you stimulate your nervous system and this is the key to muscular strength, size, and power. The more muscle you have the more work you can do, therefore you lead yourself to packing on more muscle! It's a continuous cycle. When stimulating your nervous system with these types of lifts your body releases an array of hormones into your bloodstream such as growth hormone and testosterone levels get boosted as well.

3. Cardiovascular Program: This is also a key element in packing on lean muscle. Yes, this can be done without compromising muscular size and strength. Now my approach is a bit different. Don't confuse cardio with only being aerobic. The type of cardio I'm talking about is anaerobic training. The term anaerobic means "without oxygen" and consist of movements that consist of short burst of intense exercise. Instead of jogging, try sprinting. Weightlifting is also a version of anaerobic activity, and if properly designed you can obtain more than enough cardiovascular fitness through it. This is why I am such a fan of the kettlebell, because you are achieving both elements of strength training and conditioning with this awesome tool. Give it a try!

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at: http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!

Exercise Myths - 2 Misconceptions About Strength Training For Women

I have always had to break down barriers with women in regards to strength training. There is an old mindset out there that women associate weight-lifting and strength training to building huge bulky muscles! This couldn't be further from the truth. I will cover 2 misconceptions and give an explanation that will inform you on the truth about why women should engage full force in a strength and conditioning program to build the body of every man and woman's dreams!

Myth 1: "If I start lifting heavy weights I will either get hurt or I will look like a bodybuilder." (Truth) You could get hurt talking on the cell phone and driving your car at the same time. The injury excuse is just that to me, an excuse. If you study and seek proper guidance on training you won't likely get injured. Of course, if you blindly walk into something then you are likely to not have a good result. (Truth) Working out with free-weights in an effective strength and conditioning program is the very best way to cut body fat and to speed up overall weight-loss.

Also, this fear of looking like a bodybuilder is absurd. First of all, women don't naturally contain enough of the muscle building hormone in their body that we know as testosterone. The women that are freakish looking are more than likely injecting something like this into their body's , as well as, spending hours and hours a week in the gym. Plus they are training their body's for size characteristics so they are getting that result. You may not like the way they look, but at least they are achieving the desired result, what are you doing?

Myth 2: "I'm just going to run off all of this excess weight." (Truth) Yes, you can run to burn off excess weight, but you can actually burn off excess lean muscle mass as well. Lean muscle mass is the very ingredient that burns off fat! If you are burning away the ingredient that burns away your fat then what? What happens is that you may lose weight but look like what I call a skinny fat person. In other words, your body is smaller but there is no definition, your skin is loose, and you have no muscular defining curves.

You can look at yourself one of two ways. You can be thinner and fitter or thinner and plain. Remember that your body will develop the way you train it. Strength training to increase a lean body is the truthful answer to your questions about these workout myths.

To learn more about Kettlebells, Fitness, and achieving Total Mind-Blowing Strength come and visit me at http://www.efandps.com To be one of my members and to receive more tips on INSANE BODY CONSTRUCTION please visit me at:http://www.efandps.com/www.efandps.com/Brandons_Members_Newsletter.html I'm Brandon Richey the Strength and Conditioning Pro!