How To Build Muscle & Burn Fat With Kettlebells – [VIDEO]

Geschrieben von Gregory Dzemaili

Senior Coach & Gründer

2. November 2020

The global crisis of 2020 forced gyms to close worldwide.

Since then, the kettlebell experienced a spike of interest on Google. 

So in this Blog Post, I am going to show you how to build muscle and burn fat with kettlebell training – and throw in som extra diet tipps at then end.

I put this video into 3 categories so you can make the most out of your time you’re investing while watching this video!

  • 1. how to get started with kettlebells
  • 2. Kettlebell workouts & protocols
  • 3. Extra diet tips

How To Get Started

What kind of kettlebell should you choose?

We recommend using a competition kettlebell and avoid buying the standards. 

Competitions are all the same size and are available in different weights while standards change in in size the heavier the kettlebell gets. 

Weights jump up in 4 kg increments although there are some that offer jumps in 2 kg. 

We think competitions are superior because once you’ve mastered the technique, you don’t have to accomodate your newly learned technique for different sizes and shapes. 

Where to buy kettlebells can be tricky in the current situation. 

However, when choosing the right kettlebell we recommend investing a bit more. 

They will take a serious beating from your sweat and potential drops on the floor. 

We recommend the „Original Russian Kettlebells“ from MegaFitness; these are the ones we are using. 

I’ve heard, that kettlebell kings are also great. However, I can’t say this experience because we’ve never trained with them. 

If you’re a female and never touched a weight, start with an 8 kg. 

If you’re male and never touched a weight before, start with 12 kg. 

Don’t be scared if the feel heavy the first time you pick them up. 

If you’re working with a good coach, he will teach you how to utilize your legs in most of the lifts. 

And your legs are able to handle this weight. 

You can trust me with this since we speak from experience as we work with beginners from all walks of life. 

What is the cost of a competition kettlebell. 

The ORK Kettlebell start at around 30 EUR for 8 kg and jump up to 99 EUR for a 32 kg. 

So in between you will find the price range that works best for your budget. 

As of the making of this video, kettlebell kings ramped up their prices in a somehow not explainable way. 

THE Kings start at around 100 USD for 8 kg and jump up to 190 USD for a 32 kg. 

I don’t think shortages should ramp up prices that high. 

For my taste, this seems a bit too pricey. 

Kettlebell Workout & Protocols

Before we dive deeper, I want you to understand the 2 categories of lifts that you can apply when working out with kettlebells. 

First category is the grinding lifts such as Deadlifts, Strict Press, Squats or the Turkish Get Up.

These exercises are easier to master because they don’t have a ballistice element. 

This does not mean however that you will get less bang for you buck. 

Second category is the ballistics such as Swings, Cleans or Snatch. 

As the name implies, these exercises include a ballistic element. 

The kettlebell was designed for ballistic lifts because of its build. 

Shaped like a ball with handles attached to it. 

Since the ballistic element is very unpredictable; especially for Beginners – these lifts are the hardest to learn. 

As a Beginner, I would advise you to start with the following workout. 

The exercises are:

  • Deadlifts
  • Press
  • Goblet Squat
  • Exercise Demo

The protocol is: 

  • 3 Exercises for 2 Minutes per Exericse
  • All 3 exercises are done consecutively
  • All 3 exercises equal 1 round
  • 60 Second break after every round
  • 2-3 rounds in total

Don’t touch the ballistics without proper coaching first. 

Either check out our services and let us know how we can help you.

Or contact a professional and hard working coach in your area who has a solid education and track record. 

Extra Diet Tips

Since we’ve specialized in helping people loose weight with kettlebell training, we’re also proud to say that we’re Precision Nutrition certified. 

I’ve done Level 1 and Level 2 coach and I can’t even put in words, how this education changed my perspective in coaching; as well as in life. 

If you’ve expected a diet plan with strict rules, I have to disappoint you. 

Diet plans work – however only in the short term. 

And we generally recommend a strict diet plan only to people. who mastered the fundamentals of good nutrition first. 

As a rule of thumb, we use the 80/20 rule with most of our clients. 

80% of what we eat comes from whole foods, that are unprocessed such as fruits, veggies or gras fed meat.

20% of what we consume comes from processed foods such as shakes, chips or those highly palatable snacks. 

The danger zone is the aforementioned hyper-palatability.

Most people attack a single macro such as carbs or fat when in reality, it’s the combo of all three with the added hyper palatability. 

Food scientists use the BIG 5

  • Calorie dense, usually high in sugar and/or fat.
  • Intensely flavoredthe food must deliver strong flavor hits.
  • Immediately delicious, with a love-at-first taste experience.
  • Easy to eat—no effortful chewing needed!
  • “Melted” down easily—the food almost dissolves in your mouth, thus easy to eat quickly and overconsume.

Whole Foods are void of these big 5 stimuli and hence, they’re better suited to get into shape and improve your nutrition skills. 

We’ve identified our Big 5 as well. 

5 Skills actually that our clients mastered after loosing 10-20 pounds. 

  1. Eat More Fruits
  2. Eat More Veggies
  3. Eat More Protein
  4. Improve Portion Sizes
  5. Incorporate training – actually a training skill. 

Here’s what you can do. 

Take one of these 5 steps that you’re already working at. 

And make it a habit. 

Use an app or an accountability tool that you have to visit daily to make one of theses steps a habit. 

For example: Eat 1 fruit a day/ 7 days a week/ for the next 30 days and make yourself accountable. 

Once you’ve mastered this, try the next step. 

Don’t try all steps at once because the rate of sucees drops down to about 3 % if we engage in 3 or more steps at once. 

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