The Blokehead - Kettlebell: How To Perform Simple High Level Kettlebell Sculpting Moves (Top 30 Express Kettlebell Workout Revealed!)

Kettlebell: How To Perform Simple High Level Kettlebell Sculpting Moves

Top 30 Express Kettlebell Workout Revealed!

The Blokehead

Yap Kee Chong

8345 NW 66 ST #B7885

Miami, FL 33166

Smashwords Edition

Copyright 2015

All Rights reserved. No part of this book may be reproduced or used in any way or form or by any means whether electronic or mechanical, this means that you cannot record or photocopy any material ideas or tips that are provided in this book.
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Disclaimer

This publication is intended to provide helpful and informative material. It is not intended to diagnose, treat, cure, or prevent any health problem or condition, nor is intended to replace the advice of a physician. No action should be taken solely on the contents of this book. Always consult your physician or qualified health-care professional on any matters regarding your health and before adopting any suggestions in this book or drawing inferences from it.

The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, from the use or application of any contents of this book.

Any and all product names referenced within this book are the trademarks of their respective owners. None of these owners have sponsored, authorized, endorsed, or approved this book.

Always read all information provided by the manufacturers product labels before using their products. The author and publisher are not responsible for claims made by manufacturers.

Digital Edition 2015

Manufactured in the United States of America

Doing the right moves will sculpt your body, but its the tiny details you often overlook that determine the effectiveness of your workout. These details include the rituals you should be doing before, during or after every workout, and the habits you should be practicing to keep your body at optimum performance. So before moving on to the meat of this book, you should take these tips and reminders to heart.

1. Count Calories and Limit Calorie Intake

The number mental attitude you need to change is your craving for food. When working out, you get this nagging thought that its alright to eat -- youre working out anyway! That is wrong. Getting in shape needs discipline, and this includes discipline in eating.

Calories are energy, which means the more calories you take in, the greater your capacity for physical activities. If you stay sedentary, however, the body will naturally store these calories for future use, hence, they become fat -- the very reason why youre reading this book right now. Once you start working out, you want to try to use up all these stored energy, and that means burning more calories than you eat them.

2. Get Proper Rest and Enough Sleep

There are two reasons that you need rest and sleep. a) People who get enough quality sleep gives both body and brain time to rest, recharge and reboot. Once their day starts, they will have more energy and enthusiasm throughout the day. Plus, they are more likely to make better and wiser decisions -- like opting to fight off the buzzing thought of skipping exercise for just one day. b) Your body needs rest after every workout because thats the time when it breaks down fats and builds muscles.

3. Dont Focus Workouts in a Single Muscle Group

Aside from avoiding injuries, keeping your body guessing will make your sculpting efforts more effective. This means you dont work your legs out for an entire week. You need to alternate exercises every day. Besides, as mentioned in the previous point, you need to rest your body and your muscles for them to develop.

4. Maximize Weekdays

It is true that exercising the same exercises every day is wrong and may cause injuries in the long run; hence, trainers suggest that you limit workout sessions to three times a week. This, however, is not always the best decision. You can work out five times a week so long as you dont repeat the same routine in two consecutive days. Another advantage of this is you get a full body workout, which will then result to equal distribution of muscle and strength development of your body. Furthermore, and most importantly, results will come faster. What you will lose in a month with a three-days-a-week plan may happen in just two weeks if you maximize weekdays.

5. No Breaks During Workouts

The very goal of working out is to keep your heart rate up. If you stop for a moment to catch your breath, then you will lose this momentum, as well as the burning of calories. Therefore, when you start your session, make sure you work in a comfortable pace. Theres no need to burst all your energy in the first few minutes. Whats important is for you to keep moving. You will encounter moments when you think you cannot continue anymore, and thats normal. Instead of completely stopping movements, what you can do is switch to a lower impact or lower intensity move to ease up on your heart rate.

6. Measuring Tapes

Checking your progress by stepping on a weighing scale may not always end in positive outcomes. Again, sculpting is different from losing weight. Yes, you will shed a couple of pounds, but you will gain muscles at the same time, and muscle tissues are heavier than fat tissues. Therefore, when you step on that weighing scale, theres a high chance it will show the same number before you started your workout, if not higher. The only surest way to check your progress is by measuring your limbs, waist and hips with a measuring tape.

7. Dont Trust the Mirror

When you look at the mirror, you may see something you dont like about yourself, like your bulging belly or your sagging arms. The first thought that will enter your mind is to focus all your efforts in sculpting these areas. Keep in mind, however, that your body is one and whole. Whatever progress you make should be equally distributed. This means that if you develop your biceps or pecs, you need to put on the same effort to develop your back muscles. Otherwise, youd suffer from posture imbalances, and of course, a backside that isnt as attractive or strong.

8. Keep Tabs on Your Heart Rate

Measuring your heart rate is the surest way of knowing whether you really are making an effort. Every person has a different standing when it comes to physical fitness. What may seem easy to some may be difficult to others. To make sure you are working out progressively, invest on a heart rate monitor to constantly check if you are at 75% or 80% of your maximum heart rate.

9. Quality Over Quantity

Exercising for 60 minutes or more doesnt always guarantee effectiveness. Whether its just 35 or 25 minutes, so long as there is intensity, you will get results. Therefore, when you start building your workout routine, dont focus much on the duration of each exercise. After all, workouts that take up too much of your time will make you more likely to skip. You cannot say for sure how busy you will be in a day, because of surprises at work and at home. If your routine lasts for a quick 25 minutes only, then itll be easier for you to squeeze that in between chores or appointments. This proves effective for artists on tour. They keep their bodies in shape despite not having much free time.