Burn 20 calories a minute

New Study Proves that Kettlebells are King of Cardio!

Scientists at University of Wisconsin are stunned by research: Kettlebell calorie burn is off the charts. Pavel Tsatsouline and Dragon Door Publications introduced kettlebells to America in 2001 with their landmark Russian Kettlebell Challenge programs. Their claims that the kettlebell delivers superior fat loss to any other method have finally been vindicated by scientists, in research funded by the American Council on Exercise (ACE).

The research team led by John Porcari, Ph. D and Chad Schnetter, M.S at the University of Wisconsin, La Crosse Exercise and Health Program, used a VO2max kettlebell snatch protocol developed by Dragon Door author and Master RKC kettlebell instructor Kenneth Jay, in Jay’s bestseller Viking Warrior Conditioning.

After only a 20-minute kettlebell workout, research subjects burned an average of 272 calories. However as, Dr. Porcari states in his research conclusions: “We also measured the blood lactate, so anaerobically they were burning another 6.6 calories per minute, which is off the charts. That’s equivalent to running a 6-minute mile pace.”

The scientists credit the startling level of calorie burn to the fact that the kettlebell workout is a total-body movement that is also done very quickly, due to the interval-training format. Added researcher Schettler, "The kettlebell workout gives you a big bang for your buck in a very short amount of time.”

Read the entire article : http://www.prweb.com/releases/2010/01/prweb3486484.htm

Roll the dice for complexes

In his new book "Cardio Strength Training" coach Dos calls complexes the King of Cardio Strength Training.

To learn the difference between complexes, comb lifts and hybrids I suggest reading this article by Alwyn Cosgrove. Complexes are great for strength, endurance and fat loss, just set your clock for 20 minutes and complete as many sets as possible.

The set-up is easy

• These complexes are set up for use with one bell.
• Begin each session with 5-10 minutes of Turkish Get-ups.
• 5 reps of each exercise
• Finish all the reps on one side of the body before moving to the other side.
• Don't set the bell down until the complex is completed on both sides.
• Roll the dice to determine what complex you will be using, i.e. rolling a 1 then you will do workout #1, roll a 2 then you do workout #2 for the day, you get the idea.

Workout #1

• swing
• clean and press
• front squat

Workout #2

• swings
• snatch
• clean and press
• front squats

Workout #3

• cleans
• front squat
• press
• snatch

Workout #4

• Swing
• Snatch
• Reverse Lunge
• Bent Over Rows

Workout #5

• swings
• snatch
• thruster (front squat, push press combo)

Workout #6

• swings
• snatch
• clean and press

Do this on your "ETK" variety days or when you need or short workout. Better yet make these complexes the focus of your workout for 4-6 weeks and then see what changes happen to your body!

Countdowns

Last week I told you about the New book "Cardio Strength Training" by strength coach Robert Dos Remedios. You can find the book at www.Amazon.com or your local bookstore.

Coach Dos provides the reader with many metabolically tough workouts, one of which being a routine called countdowns, i.e 10 push-ups 10 squat jumps working down to 1 push-up and 1 squat jump as fast as possible.



Here is a KB countdown that we did at the San Diego RKC in August, and I have done several times since, this one looks much easier than it is.

Men use a 16-24kg Kettlebell
Women use a 12-16 kg kettlebell

Start with 10 goblet squats followed by 10 swings, trying not to put the KB down down now do 9 goblet squats and 9 swings keep going until your down to 1 squat and 1 swing. Simply sinister and will boost your metabolism into overdrive!

Cardio Strength Training

I got it today!

And I have practically already read the entire book, I'm talking about the new book
"Cardio Strength Training" by Robert Dos Remedios aka "Coach Dos" www.coachdos.com this book is awesome and the information in it is perfectly suited for kettlebell training. If you have been training with kettlebells then you will already recognize many of the routines.

• Tabatas
• Complexes
• Timed Sets
• Battling ropes and kettlebells
• And much more...

This book is a must have for any serious fitness enthusiast!