The 6 Best Kettlebell Exercises You Need To Do .

Resembling a mini bowling ball with a handle, kettlebells are great for cardio, strength, and flexibility training. Start by picking up the weight of your choice. Women usually grab between eight and 16kg weights, while men go for 16 to 32kg, though these weights vary depending on the exercises of choice. And hey, no harm in starting low and working your way up. Reps and sets will depend on intensity and fitness levels, for most of these moves, we recommend aiming for three to five sets of 10-30 reps with good form. (We strongly suggest starting with a trainer or kettlebell aficionado to make sure everything’s kosher.

1. Two-Handed Kettlebell Swing:

•Targets: Shoulders, back, hips, glutes, legs
•Level: Beginner
•How to: This exercise is all the kettlebell rage! Stand up straight, with feet a bit wider than hip-distance apart. Grab hold of the handle with both hands, keeping the palms face down and arms in front of the body. Maintain a slight bend to the knee and drive the hips back, lowering the body—but not too low, this isn’t a squat! Then, in a fluid motion, explosively drive the hips forward while swinging the kettlebell, keeping the glutes and core engaged.

•Remember: The motion should come from the hips (not the arms!) as the body returns to standing. Lower the weight back down between the legs while lowering again, and keep this swinging motion going for 12-15 reps (or more, depending on your kettlebell capabilities).

2. One-Handed Kettlebell Swing

•Targets: Shoulders, back, hips, glutes, legs
•Level: Beginner-Intermediate
•How to: This movement is the same as the two-handed swing, except using only one hand at a time. Swing the kettlebell up with one arm, but still swing the other arm to help drive momentum. Alternate hands when the kettlebell is behind the legs; aim for 10-12 reps with each arm.

3. Two-Arm Kettlebell Row

•Targets: Back, arms, shoulders
•Level: Beginner-Intermediate
•How to: Grab two kettlebells for this one. (Double the pleasure, double the fun, right?) Place them in front of the feet and bend the knees slightly. Next, bend over, grab both kettlebells, and pull them towards the stomach, keeping the elbows close to the body and the back straight. Lower the weights, repeat for 12-15 reps max, feel like a champ.


4. Kettlebell Figure-8

•Targets: Arms, back, abs
•Level: Intermediate
•How to: Looking to impress a certain someone at the gym? Then try this: Start with legs a bit wider than hip-width distance apart, and lower yourself into a quarter-squat position. (Keep that back straight and chest up!) Grab the kettlebell with the left hand and swing it around the outside of the left leg and then back between the legs. Next, pass the kettlebell to the right hand and swing it around the outside of the right leg. Keep this motion going, similar to the classic basketball drill! Can you do a minute straight? (Be sure to switch directions half-way through!)

5. Kettlebell High Pull

•Targets: Shoulders, arms, glutes, legs
•Level: Intermediate
•How to: Turn those toes out 45 degrees with feet a bit wider than shoulder-width apart. Place the kettlebell on the ground between both legs and begin to squat while keeping the core engaged, and grip the kettlebell handle with one hand. Then, using force from the hips, push through the heels to rise to standing, pulling the kettlebell upwards while the elbow drives up. Lower back down and switch arms. Shoot for 10-12 for each arm.


6. Kettlebell Front Squat

•Targets: Legs, glutes, back
•Level: Intermediate
•How to: What’s a squat without a kettlebell in hand? Stand up straight, holding the kettlebell in front of the chest with both hands, keeping the elbows close to the body. Start squatting by driving the heels into the ground and pushing the hips back until the thighs are parallel to the ground or just below. Return to standing, and repeat for 15-20 reps (or more) Just remember: quality over quantity.

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The Best Yoga Postures that can actually help Improve your Skin.

Thought yoga was just to improve your muscle tone and help you relax? Think again. There are particular yoga postures that can actually help improve your skin, depending on the skin issue that you may be having at any given time.

Yes, this may seem a bit silly to some, but these yoga postures have offered significant improvement for women and their skin.

If you have tried every cream on the shelf to try and help your skin, or if you are looking for a more holistic way to improve your skin’s texture and tone, yoga is the way to go.

•How to Get Rid of Dry Skin with Yoga

To help cure your dry skin woes with yoga, start off by sitting on the floor while taking care to keep both you back and your chest straight. Close your eyes and your mouth by drawing your palms over your face and bring your palms down. Breathe in slowly and deeply, and exhale slowly and fully. Continue with this until you feel that your body and your mind are completely relaxed (this may take some time for beginners). You can do this by using your index finger to close off one nostril and making you breathe from the other. Alternate every few seconds, always making sure that you are breathing from the open nostril. Continue with this process up to 5 times.

•How to Get Rid of Oily Skin with Yoga

If you have oily skin, chances are that you will do anything to get rid of it. To get rid of oily skin through yoga, begin by sitting straight. Close your eyes and your mouth, and relax. Make sure you stay in a relaxed state for at least 5 minutes. After that time, take one long breath and hold it for 5-15 seconds. When you are ready to release the breath after those 5 seconds, squeeze your abdominal muscles. Now loosen the muscles and then release all of the breath from your nose. Continue with this process for 5-10 times.

•How to Get Rid of Sensitive and Acne Skin with Yoga

The best way to start this off is to sit on the floor and become completely and fully relaxed. Keep your mouth wide open and curl your tongue so that it forms a tubular shape (if you cannot curl your tongue, try stretching it out as long as you possibly can on the inside of your upper jaw). Try to not allow the tongue to come in contact with the teeth while you are doing this. Now close your mouth and bring the tongue back to its normal shape while also breathing out of your nose. Do this for up to 3 minutes a day and you should find that your skin is far less sensitive than it was previously, and you should notice that any pimples are fading away.


You may feel a bit silly doing these poses at first to help improve your skin, but even just taking those 10 minutes or so every day to relax will do wonders not only for you physically, but mentally as well.

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The Best Fitness & Health Tips for Men over 30.

The most important rules of strength training for men over thirty years its all about how to create a sporty and muscular figure after adolescence.

1-  Forget Everything You Know About Fitness:

If you exercise more than a year, but the long-awaited news cubes and relief muscles and do not appear, you are probably doing something wrong. The first thing you should start - is radically update your knowledge regarding fitness and nutrition.

The second step should be an objective assessment of the positive and negative features of their own body. If you have always been powerful legs, but a weak upper part, it is necessary to reduce the running and redirect its efforts on the development of the pectoral and deltoid muscles.


2- Correct Posture:

The easiest way to make the body more sports is to correct posture. If the set of muscles need at least six months, the exercise posture will give visible results within a few weeks - people will start to emphasize that you look better.

Remember also that sports figure is impossible to create an exceptional collection of muscles. Kyphosis hide developed muscles of the shoulders and chest, and an incorrect statement of the pelvis due to flat feet make the stomach too convex, stretching abdominal muscles and giving the impression of "belly" .

3- Replace The Running To Walking:

Despite the generally positive effect on the body running, jogging wrong gives more minuses than pluses. In addition, by itself running is not so important for weight loss, as the right diet - running burns only 2 times more calories compared to walking.

To create a sports figure will be much more effective regular 40-50 minute walks with close attention to how you hold your body. The ideal option would be walking on a treadmill in front of the front and side mirrors.

4- Do Exercises With Body Weight:

With high probability, you'll perform the basic exercises like pull-ups and push-ups, wrong, not using those muscles that you want to use. In this case, the correct execution of bench press or the thrust of the upper block, you can also forget.

Consider a visit to the gym as training to improve posture and learning the mechanics of the key exercises performed with the body weight -  pull-ups , sit-ups , push-ups , crunches, and so on. Only then go to barbells and dumbbells.

5 - Change The Way Of Life

It would be naive to believe that the three-hour sessions per week can make you a different person. If the remaining 165 hours you will continue your normal life, you will look just like look. No matter how much you exercise is not made in the gym.

Think about how you sit at work - excessive bending forward bends the spine. Think about how you sleep - high theft provokes pain in the neck. Think about how you value your body, or use it only as a working tool.

6- Be Careful What You Eat:

Despite the fact that the diet has traditionally considered "female subject" men in reality they show a greater weight loss efficacy than girls. Besides, it is easier to abandon cola cans (150 kcal) than jogging for 15 minutes (150 kcal).


Remember, and that is a surplus of simple carbohydrates, not fat, is often a cause of weight gain. This is primarily due to the fact that the products containing mainly sugar calories, do not cause a feeling of fullness .

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Insanely Motivating Fitness Girls That Will Inspire You Start you get fit.

With around 1.5 million people now following her @emilyskyefit the founder of (F.I.T) Fitness Inspiration Transformation) program-a cult internet diet & exercise favorite- Emily Skye's Instagram feed is full of how to workout videos, stylish workout gear & chiseled abs that will make you want to start your next workout stat.

In today's world, the reality of it is people don't have time to go to a facility every day anyway.

Believe it or not, at Instagram Fitness Pros they encourage folks to exercise at home as much as at the gym. This way, they are more apt to adopt fitness as a lifestyle. "The key thing is that you do something, somewhere, sometime.

Fitness experts say it doesn't take much effort or money to design an effective workout program at home. Things like fit balls, dumbbells, exercise bands or tubing, and push-up bars are an inexpensive way to create a routine that works all the major muscle groups.

But even with no props or machines, you can build muscles and burn calories.

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Foods that Promote Unhealthy Weight Gain ( everything you need to know).

Belly fat consists of two types of fat: subcutaneous, the layer you can pinch, and visceral, the layer deep inside your abdominal cavity. The subcutaneous layer, while not entirely unhealthy, affects your physical appearance. The visceral layer, however, can seriously endanger your health if it accumulates, because it lies near vital organs, including your heart and liver. Shedding belly fat involves avoiding certain foods that promote unhealthy weight gain. Consult your doctor before making any dramatic changes to your diet.

1- High-Fructose Corn Syrup:

A Princeton University research team reported in 2010 that, in rats, the consumption of high-fructose corn syrup led to more weight gain than the consumption of regular table sugar. The effect of high-fructose corn syrup on weight gain in humans remains an issue of debate among nutrition professionals as of 2011; however, nutritionists advise that, as with all sweeteners, you should limit your intake of high-fructose corn syrup.

2- Trans Fat and Saturated Fat

Trans fat and saturated fat contribute to a host of health problems, including cardiovascular disease and weight gain. High amounts of both fats in your diet can lead to redistribution of fat to your abdomen, according to Dr. Lawrence Rudel, a professor of pathology and biochemistry at Wake Forest University School of Medicine. To help avoid belly fat and for better overall health, limit trans and saturated fats in your diet and incorporate more unsaturated fats. Foods high in mono- and polyunsaturated fats include olive oil, nuts, avocados and fatty fish, such as salmon and tuna.

3- Refined Grains:

Refined grains refer to grains from which the nutritious and high-fiber outer bran and germ layers are removed during processing. These include white rice, white bread and enriched flour. A study published in “The American Journal of Clinical Nutrition” in 2010 showed that a higher intake of refined grains was associated with a higher amount of visceral belly fat. Conversely, higher consumption of whole grains -- grains with all layers intact -- correlated with lower visceral belly fat. To avoid belly-fat weight gain, choose whole grains, such as brown rice, oatmeal and whole-wheat bread, over refined grains whenever possible.

4- Sugar:

High sugar consumption affects many aspects of your nutritional health. According to Dr. Robert Lustig, a neuroendocrinologist at the University of California, San Francisco, sugar triggers fat storage and deceives the brain into thinking it is hungry when you are otherwise satisfied. This leads to what he calls a “vicious cycle” of overeating, which typically includes the wrong foods. Limit your consumption of high-sugar foods, including sodas and juices, which provide only empty calories.

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How to Get Rid of Cellulite at home.

So here’s the good news about cellulite: You are not alone in the fight against cottage cheese. Tons of people have it yes, even skinny people.

The bad news: Cellulite is not easy to get rid of, no matter how many “miracle” creams or treatments you try to hide dimpled hips and thighs. Cellulite is caused by fat deposits that distort the skin’s connective tissues, which causes the unfortunate orange-peel look.

The best way to blast away cellulite? Good dietary and exercise habits, of course. “You can always trick the body into becoming a fat-burning machine with some simple exercise and nutrition tips.

Just remember Cellulite didn’t appear in a week, and it won’t go away in a week.


1-  Around-the-Clock Lunges:


Muscles worked: Glutes, hamstrings, quads, inner and outer thighs

Reps: 3 sets of 15

With your hands on your hips, lunge forward with your right foot to the 12 o’clock position. Return to standing position, then lunge to the right to the 3 o’clock position. Return to standing position, then lunge backward to the 6 o’clock position. Then lunge to the side, reaching your right leg to the 8 or 9 o’clock position. Switch legs and repeat.


2- Goblet Squats:

Muscles worked: Glutes, hamstrings, quads, inner and outer thighs
Reps: 3 sets of 20

Hold something heavy to your chest and squat. King says the object should be heavier than your kid, purse, or dog.

3- Single-Leg Romanian Deadlifts:

Muscles Worked: Hamstrings
Reps: 3 sets of 20

From a standing position, hold a 5- to 20-pound weight in your left hand while keeping your left leg off the ground. Keeping your back and knee straight, reach down to your right foot. Your left leg should automatically go back. Stand back up and repeat.


4- Burpees:

Muscles Worked: Full body
Reps: 3 sets of 15

We all know burpees are one of the ultimate calorie-burning, full-body exercises, so of course our trainers recommend it. The jump, squat, and pushup combo always does the job.


5- Single-Leg Supine Hip Extension:

Muscles worked: Glutes
Reps: 3 sets of 15

Lie on your back with your arms out to the side, right knee bent, and left leg straight. Raise the left leg a few inches off the floor. Lift it until it’s in line with your right thigh and raise your hips upward, forming a straight line from the shoulders to the knees. Pause, then lower to starting position. Do one set, then switch legs and repeat.

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How To Make the best And Healthy Protein Shakes.

Set aside the boring protein shakes and start getting creative. This article provides suggestions and tips on how to make flavorful and nutritious protein drink recipes.

Put down the scooper.

Protein shake recipes don't have to be boring, uneventful combinations of water and your favorite protein powder. You can actually turn them into mini-meals, filled with tons of nutritional value, macronutrient variety and taste.

Before we start to talk shake specifics, I want you to head to the grocery store and get the following items:

•Heavy Cream
•Whole Milk
•Mascarpone
•Cream Cheese
•Greek Yogurt
•Coconut Oil
•Almond Milk
•Oatmeal
•Chocolate Milk
•Orange Juice
•Strawberries
•Blueberries
•Bananas
•Lemons
•Limes
•Dark Chocolate
•Coconut
•Peanut Butter
•Almond Butter
•Cocoa Powder
•Vanilla Extract
•Instant Coffee
•Ground Red Pepper
•Fresh Spinach
•Splenda .

There, that was a fun trip...wasn't it? Obviously you don't need to purchase all these items; I was being facetious. They are merely suggestions, and items that can help you make some tremendous shakes.

Half of these items are perishable, while the other half can sit in your cupboard for quite some time.

The items marked with an asterisk have a longer, or long shelf life.

÷  Let's Get Our Shake On!

It's time to play. In this section I want you to get creative. Think of flavor combinations you enjoy, and try mixing them in a blender. Don't be afraid to experiment.

My recommendation is to add your liquids and powders first. From this point, add in smaller(ish) amounts of ingredients so you can test the flavor.

Toss them in the blender, pulse away and taste. If there is not enough flavor, add more of the ingredient. it's really as simple as that.

Here are some combinations that you might want to try:


•Banana and Peanut Butter - With a banana and/or peanut butter protein powder, along with fresh banana and peanut butter.

•Chocolate and Red Pepper - Your favorite chocolate protein powderwith some real dark chocolate and red pepper to taste.

•Creamsicle - Milk, orange juice with a little heavy cream. This works great with a neutral tasting protein powder, or a vanilla protein powder.

•Morning Jolt - Protein powder of choice, vanilla extract, cocoa powder, dash of instant coffee grounds (or added black coffee), dark chocolate, whole milk.

•Protein Smoothie - Fruit, Greek yogurt and protein powder of choice.

•The Bulker. Two cups whole milk, one cup heavy cream, a dollop or two of mascarpone, protein powder and flavors of choice.

•Paradise Shake - Fresh pineapple in milk, vanilla protein powder, small amount of blueberries and a dash of vanilla extract. Top with shredded coconut.

Obviously there are a near-endless number of combinations. To help you get started making better shakes, here are some tips.

Tip #1 - Need Calories? Get Creamy
Heavy cream, cream cheese, mascarpone and Greek yogurt are an excellent way to add flavor, calories and creaminess to your protein shakes. A little bit goes a long way. Try adding either a 1/2 cup of heavy cream to each 16 ounce shake, 1/2 stick of cream cheese, a dollop or two of mascarpone, or a container of Greek yogurt.

Tip #2 - Make Your Own Whipped Topping
Place a cup of heavy whipping cream in a bowl, and add in a touch of vanilla extract alone with 1/8 cup Splenda. You can add more Splenda if you feel it's not sweet enough.

Using a mixer, mix until the whipping cream starts to stiffen up. You should be able to pull the mixing blades out and see peaks forming.

This is a healthy and natural whipped topping that can be placed on top of any protein shake. It will add taste, calories and nutritional value.

Tip #3 - Add Some Chocolate or Cocoa Powder
Don't be afraid to toss in a little dark chocolate or cocoa powder into your fruity protein powder. Chocolate goes well with many fruits, including strawberries, bananas and even oranges.

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 Tip #4 - Make a Protein Smoothie
Instead of making a protein shake, combine fruit, protein powder, Greek yogurt and a dollop or two of cream cheese or mascarpone and make a tasty smoothie.

Tip #5 - Get "Fat"
If you are on a cutting or fat loss diet it can be difficult finding creative ways to sneak in quality fats. If you aren't hitting your daily macro requirements for fat, or if you missed a meal, try adding a small amount of almond milk or coconut oil into your shakes.

Tip #6 - Add Some Peanut Butter
If you love peanut butter (or nut butter), add a dollop or two into your favorite chocolate protein powder.

Tip # 7- Go Green By Adding Spinach
This might sound odd, but spinach hides well in most healthy protein shake recipes. If you hate, hate, hate veggies, try finely chopping up a golf-ball sized portion of spinach. Toss it in your shake, blend, and drink. Odds are you won't notice it's in the mix.

Tip #8 - Sweeten With Splenda
If your shakes lack sweetness or taste, add a little bit of Splenda into the blender.

Tip #9 - Use Coffee, Or Instant Coffee Crystals
Make a protein coffee drink. Add your favorite protein powder to coffee, and combine with other flavors such as vanilla extract, cocoa powder, dark chocolate, almond milk, heavy cream, etc. You can even ice your concoction, then blend with ice cubes for a refreshing ice coffee drink.

FINAL THOUGHTSEating healthy, building muscle and/or losing fat does not have to involve tedious eating. Find as many low to non-processed food choices as you can, and ask yourself if there is a creative way to incorporate them into a shake.

Make a list of food combinations you enjoy, and try to recreate them in shake form. Don't be afraid to make mistakes in the kitchen. All great recipes required some tweaking alone the way.
Last but not least, don't fear foods that you haven't cooked with or eaten before. They are popular for a reason, and when combined correctly, can be made into amazing and tasty protein shakes.


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