One of the questions we frequently see on strength training forums is how to design an effective exercise fat loss program. There seems to be so much information available on fat loss that it often leaves people feeling overwhelmed and confused. Since fat loss is such a hot topic these days, as it rightly should be, we are going to give you a crash course on how to design an effective and intelligent fat loss program. So put on your thinking caps and let’s get started.

In our other article “Attack Your Fat” we talked about the top five principles we recommend for losing body fat. Below is a list of those principles:

In this article we are going to get into the specifics on how to apply principles one, two and three. So let’s jump right into it. For principle number one; “Perform Full Body Circuits,” it is essential to pick multiple movements from the Revolution Movement System list and perform them in a circuit. If you remember from our first article “Attack Your Fat” we recommend circuits because you end up burning more energy in a shorter period of time. You also improve your overall conditioning due to the lack or rest as you move from exercise to the next.

In regard to principle number two “Perform Big Multi-Joint Movements” and principle number three “Train Movements, Not Muscles,” there are 9 movements we teach and emphasize at our training studio in La Jolla, California. The movements are based on studying Paul Chek’s Primal Movement Patterns as well as strength coaches Keats Snideman and Josh Henkin’s exercise concepts. We have found from personal experience and from working with hundreds of clients that when these 9 movements are performed physical health improves and fat loss increases. Here are the following 9 movements:

Where Do I Start?

Principle number one says perform full body circuits. So the first thing to do is pick a minimum of three and up to ten exercises in a single program. We recommend arranging your program so that the body gets a very well balanced workout where all parts of the body are getting conditioned. Let’s say you are going to perform 5 exercises in a circuit. Rather than picking two or three of the same types of movements, pick multiple movements. Apply the following guidelines when designing your exercise plan:

So now that we have the five exercises picked out we must arrange them in the proper order. Generally it is safer and smarter to place the more technical exercises in the beginning of the circuit. For example a double kettlebell back lunge requires more strength and concentration than a single bent over row, a military press, a snatch and jump roping. Therefore you start off the circuit with the double KB back lunge. Single leg exercises are usually more difficult to perform than double leg exercises. They require more nervous system involvement and therefore are better placed in the beginning of your training plan.

After the back lunge you can then add the kettlebell snatch. Movements that require a lot of speed and power also tax the nervous system so that is why you want to perform the snatch second. For the third exercise you could perform the single kettlebell bent over row, then the military press and end with the jump rope. You would then perform the entire circuit, all five exercises in a row without resting. Once you complete all five exercises you will rest one to two minutes depending on your current level of conditioning. If you are new to this type of training we recommend resting at least 2 minutes between circuits. If you are in better condition you can rest only 1 minute. Perform anywhere from 2 to 5 circuits, again depending on your current fitness level. When we map out the plan it would look like this:

A Well Rounded Program

When looking at the program you can see that it is well rounded in the sense that many different parts of the body are being conditioned. What is also important to note is that multiple bio-motor abilities are being trained as well. Qualities such as strength, flexibility, power and endurance are being addressed in this program. Our training philosophy and purpose is to teach people “real fitness for real life.” Life is so unpredictable that it’s essential that your body knows how to function at a high level in the real world. If the training you do does not make you function and feel better in your daily activities you are wasting your time. We constantly hear from our clients that perform these types of programs how much stronger and powerful they feel in their daily lives. They have increased energy, less body aches and pains, and a sense of renewed confidence as they move, lift and challenge their bodies. And of course, people love the fat loss that results from this type of training.

Repetitions: How many?

Due to the fatiguing nature of these types of circuits we recommend keeping the reps between 5 and 10. The reason is that when you become fatigued your chances of injury go up and your skill level usually goes down. It takes a highly conditioned athlete to handle higher reps (10,20 +) during a circuit. We recommend focusing on using low to moderate rep ranges (2-10 reps) and this will encourage better technique and skill. With ballistic exercises like kettlebell swings and snatches, assuming that you have developed excellent technique, you can safely perform up to 20 or 30 reps. Remember, the more reps you perform the more fatigued you become. When in doubt, LESS IS MORE! Live to train another day and let the circuits get you in shape rather that one high rep exercise.

Focusing on Movements = Big time Fat Burning

When designing a fat loss program it is essential that you include various movements from the above chart. When you focus on becoming skilled at all nine movements we GUARANTEE that you will get more fit, period. By focusing on movements you are burning more energy. All the movements require the whole body to work as one integrated unit, one harmonious piece of machinery. And if you think about it logically, it just makes sense. If your goal is fat loss, you want to turn your body into a FUEL BURNING furnace. Burn more energy throughout the day and you will get leaner.

Get some Variety

The beauty of this system is that you will never get bored as there are endless ways to add variety to all nine movements. You can change grip positions, the width of handles and the angles at which you perform the exercises. You can change from a bilateral movement (a two handed military press for example) or switch to a unilateral exercise (a single arm military press). Or you could you use Charles Staley’s concept of “the same, but different.” Perform the same movement and make it a little different. Instead of doing deadlifts with a barbell, do deadlifts with 2 kettlebells. Or, rather than press a barbell, press a keg overhead. You could spend your entire life perfecting these movements and never exhaust the ways in which to vary them.

Fat Burning Cardio

This is another area where people get so confused. We constantly hear the following questions. What is the best form of cardio for fat loss? Walking? Swimming? Do I need to keep my heart rate at 120 beats per minute? Is the stair master better than the treadmill? Doesn’t sweating while doing “hot yoga” burn fat? The myths are out there and people are still confused about which cardio to perform. To keep true to principles two and three, we recommend doing cardio that burns the most energy in the shortest amount of time. While walking and slow paced cardiovascular activity is very healthy, it doesn’t compare with interval or sprint training.

Sprint training (interval training) is when you perform a cardiovascular activity (sprinting, swimming, fast walking, and biking) with intermittent bursts of speed. For example, let’s say you want to perform some fat burning cardio at your local high school track. What you could do is perform our favorite sprint workout, 10 x 100 yards sprints done at 6- to 70% intensity. What that means is that you will sprint 100 yards at 60 to 70% of your maximum speed, walk the end zones, and then sprint another 100 yards. You will continue in that fashion, sprint, walk, sprint, and walk until all ten 100 yard sprints are completed. You will notice several things. One, the workout is challenging. Two, the workout does not require a large time commitment. Three, you may feel nauseous. For most people this is huge change in the way they have approached their cardiovascular conditioning. Research repeatedly shows the effectiveness of interval training on fat loss and its positive effect on overall health. Give it a try, but remember to start off slowly.

Conclusion

In conclusion, when designing an effective and fun fat loss program apply the principles outlined in this article. Keep in mind that even though all nine movements have the potential to be immensely beneficial, it is important that you know your orthopedic limitations. It is safe to say that there are no bad movements but there are poor applications of movement. Not all movements might be good for you. If there are some movements that cause you pain or trouble, focus on the movements that work well for you. Stay tuned for part two of this article as we will discuss how to design an effective nutrition and lifestyle program for maximum fat loss to go along with your exercise plan.

For more information on Franz and Yoana and their Revolution Fitness System, please their website at: http://www.revolutionlajolla.com

Revolution Fat Loss Products:

	Revolution Kettlebell Fat Loss Book This book will revolutionize the way you use Kettlebells, the way you eat, as well as your lifestyle. More Details Here
	Revolution Fitness - Kettlebell Fat Loss Program DVD Vol. 1 Volume 1 offers you all the basic instruction and basic workouts to take you to the next level! More Details Here
	Revolution Fitness - Kettlebell Fat Loss Program DVD Vol. 2 Volume 2 contains over 120 minutes of Intermediate and Advanced routines to sweat all those extra pounds you want to lose! More Details Here

With the summer coming to an end and autumn approaching, people often fall back into the routine of work, school, and kids and maybe exercise if there is time to spare. Then the holidays hit, thanksgiving and Christmas, where people give thanks to the food Gods and eat more than they should. By new years people are plump, the weather is cold, and the body is ready for hibernation. Sound familiar? Rather than getting out of shape this fall and winter season, why not kick off the new season by getting in the best shape of your life. You can do this by following our new fat loss system we call “The Revolution Kettlebell Fat Loss Program,” a revolutionary (pardon the pun) program that will transform the way you use kettlebells, your diet and your lifestyle.

This is Carmen Morales who lost over 30 pounds on the Revolution Kettlebell Fat Loss Program.

The foundation of the program is based on high energy circuits. With the combination of kettlebells and body weight exercises, these circuits lead to quick fat loss and a rapid increase in full body conditioning. We have successfully used these circuits with our clients in our training studio in La Jolla, California. People that perform the circuits while simultaneously following our nutrition and lifestyle principles have had tremendous results. The reason this program works is based on several principles, 5 of which will be highlighted in this article. If these principles are applied consistently what follows is a body that is lean, fit and healthy. Let’s look at the principles.

Principle #1: Full Body Circuits

A full body circuit is a group of exercises done consecutively without rest. For example, performing a set of squats, followed by cleans, swings, presses, push ups and jumping jacks is a circuit. In our training facility in La Jolla we typically prescribe circuits with a minimum of three exercises and a maximum of 10 exercises. Doing circuits instead of stationary training (performing one exercise at a time) is a much superior way to train if fat loss is the goal. You end up burning a lot more calories in a shorter period of time which means faster results. Circuits are also a great way to improve full body conditioning and endurance which leads to greater stamina in people’s daily lives outside of the gym. Here is a list of some of the benefits Revolution circuit training offers:

Principle #2: Perform Big Multi-Joint Movements

Losing “BIG TIME” body fat requires you perform “BIG TIME” movements. Multi joint movements, sometimes called compound movements, are exercises that involve many joints working simultaneously. For example, a Squat involves movement at the hip, knee and ankle plus some motion in the spine and shoulder girdle. A bicep curl involves movement predominantly at the elbow joint. From a time economy standpoint, multi joint exercises are more efficient. If you could take a trip from San Diego to Denver, Colorado, what would be the quickest and most direct way to get there? How about driving to Seattle, next Miami and then Denver? Of course not. Getting in a plane and traveling in a straight line would be the answer. But that what is some people do in their attempts to lose body fat. They spend so much time doing isolation exercises that it takes them so much longer to get to their destination. They might get there eventually, but not like the person who performs big multi joint movements from the get go. So why waste your time? Get busy performing those big multi joint exercises and say goodbye to your body fat.

Principle #3: Train Movements, Not muscles!

This principle is a natural progression out of principle number two. When you perform multi joint movements you are really focusing on movement, not muscles. Focusing on training movement rather than exercising individual muscles ensures that you are getting the most involvement from all muscles groups. If you can get to the point in your training when you stop thinking of “muscles” and starting thinking about “movements” you will have taken a monumental step in revolutionizing your training results. Ultimately, training movements allows you to truly understand how “connected” your body is. The more integrated your body is the more “Linked” your body will become. When we teach people this important principle it is amazing to see the immediate improvements in strength, coordination and function they experience. If you can learn to apply this principle and treat your training as practice while improving the “skill” of your movements, you will achieve a higher level of conditioning and fat loss.

Principle #4: Eat Real Food!

We live in an era where we know more about technology, science, health and the universe than in any other time in history. With all the advancements we have made it is troubling to see how “backwards” we have gone in regards to nutrition. As a society we are more obese than ever and more diseased than ever. Why? Because we eat processed food that our bodies cannot assimilate nor use to rebuild health. The solution is to return to a whole foods diet. What is a whole foods diet? It is a diet that consists of eating real food, real apples, real fruits, real vegetables, real meats, real grains, real oils, real fats, real, real, real! Many of our clients are astonished to discover how much fake and processed foods they had been eating prior to working with us at our Revolution Fitness Studio. Here are some of the benefits of eating Whole Foods:

Principle #5: Eat Frequently and Eat Balanced

Eating frequently has been shown to increase metabolic rate which leads to faster fat loss. One of the most common mistakes we see people make is the failure to eat frequently. Many people do not even eat breakfast, which is big mistake. When you fail to eat breakfast you are programming your body to have a slower metabolism and to catobolize its’ own muscle tissue. We have met so many people who have tried to lose weight on their own erroneously concluding that if they just starve themselves they will lose weight. Well as many of you who are reading this article can attest to, this doesn’t happen. You may lose weight initially but low calorie diets are doomed to failure for several reasons. One, when you resume eating a normal diet you regain all the weight you lost and often more. Two, most people can only be deprived of tasty foods they enjoy for so long before they go on a massive binge session at Krispy Cream donuts.

On the contrary, we have witnesses hundreds people over the years lose body fat and attain there ideal weight by eating frequently. Eating every 2 to 3 hours is the ticket if you want to attain your ideal body. Now when we talk about eating balanced we are talking about eating protein, fat and carbohydrate at each meal and snack. This way of eating has several benefits. First, it stabilizes your blood sugar levels by keeping insulin levels down to a healthy level. One of the reasons why type 2 diabetes is prevalent today is because people eat foods that produce too much insulin. If you produce too much insulin long enough your body’s cells literally begin to resist insulin which in medical terms is called “insulin resistance.” If your cells resist insulin your body has one option, and that is to store energy in fat cells instead of muscle cells. If your muscle cells were accepting insulin you wouldn’t store as much body fat.

Therefore by making sure there is adequate amounts of protein, fat along with some carbohydrate at each meal your insulin levels will naturally lower. Lower insulin levels mean less fat storage. Keep you insulin levels low for an extended period of time and you will get you leaner, we GUARANTEE it.

Conclusion

In Conclusion, to attack your fat you must apply the five principles discussed in this article. A body that is built on high energy full body circuits and wholesome real foods is a body that will look great, feel great and function great. We challenge you and encourage you to set your goals high and apply these principles. For more information on fat Loss circuits and fat burning nutrition, check out our Book and DVD series “The Revolution Kettlebell Fat Loss Program.” The book outlines an entire 12 week program of routines as well as a complete nutrition program. The DVD is a follow along version and coaches you through more the three different levels of high energy fat loss routines.

For more information on Franz and Yoana and their Revolution Fitness System, please their website at: http://www.revolutionlajolla.com

Revolution Fat Loss Products:

	Revolution Kettlebell Fat Loss Book This book will revolutionize the way you use Kettlebells, the way you eat, as well as your lifestyle. More Details Here
	Revolution Fitness - Kettlebell Fat Loss Program DVD Vol. 1 Volume 1 offers you all the basic instruction and basic workouts to take you to the next level! More Details Here
	Revolution Fitness - Kettlebell Fat Loss Program DVD Vol. 2 Volume 2 contains over 120 minutes of Intermediate and Advanced routines to sweat all those extra pounds you want to lose! More Details Here

Listen up, ladies! I finally found the perfect form of exercise. Training with kettlebells! I won't be going back to traditional weight training because kettlebells give me quicker results and more challenging exercises. The name of the game in fitness these days is intensity. That is, everyone is trying to get the most out of their workouts for maximum results in the shortest amount of time. Kettlebells will provide intensity. Unlike dumbbells, kettlebells displace weight, so physics forces body awareness and requires you to work against resistance through a longer range of motion. This increases the intensity of your workout and improves flexibility. Because the kettlebell hangs behind your hand and rests on your forearm it makes the weight easier to balance. And the handle makes it easier to hold on to for ballistic movements. This more intense workout will result in achieving your fitness goals more quickly.

I know after reading about kettlebells either in ads or on the www.DragonDoor.com website, they can seem intimidating. After all, anything proven to enhance the performance of Special Forces units, Olympians, or professional athletes must be hard core right? Even the kettlebell itself looks a little uninviting, a round, black cannonball looking thing with a handle? What could a woman possibly get out of this? Everything. Kettlebells will improve your quality of life. They will increase your energy level, reshape your body, increase your strength, relieve stress, increase your metabolism and take up less time. No matter what stage of life you find yourself, everyone is busy these days. Usually the first thing to get cut out of a busy schedule is your workout. However, even the busiest mom, career woman or student can spare 15 minutes a day. And now with kettlebells that is all you need. I used to spend over an hour in the gym with weight training and cardio exercise almost everyday. I now have two young children and I don't have time for long workouts. I still made time to work out but my training was inconsistent and something always had to be left out. Usually it was my cardio. I did get back in shape after having my children but my fitness level wasn't where I wanted it to be.

Kettlebells solved my workout problems by giving me a great cardio and strength training workout at the same time. After only 6 weeks, and having hardly scratched the surface of all the kettlebell specific exercises, I looked better and felt better than I had in years. In fact, I had reached a fitness level higher than at any time during my 20 plus years of traditional weight and cardio training! I attribute my success to the better and more intense workouts I get with the kettlebells. I am also more consistent due to the decreased time working out with a kettlebell requires and the different and greater variety of exercises.

Women often complain about how a slow metabolism contributes to their inability to lose weight. Increasing your metabolism is easy. High rep ballistic exercises and circuit training with kettlebells really boost your metabolism. You can include ballistic exercises in every workout. Swings, snatches, and cleans can be performed in numbers from one to hundreds. Just make sure you do the ballistics at the end of your workout. You want to be fresh and strong for all the pressing exercises for safety reasons. You can perform ballistic exercises in greater numbers with kettlebells than with dumbbells because it is easier to keep your technique in check and easier to hold.

Here is how to perform your sets to increase your metabolism and melt fat. Make sure your sets last a minute, then rest for only one minute, then move on to your next set. Working out this way really gets your heart rate going. Start slowly and work your way up. You shouldn't have to worry about dieting again. I didn't diet and I have achieved my goals, and you will too. As long as you control the quality of food you eat, and don't increase the quantity, you should lose weight and decrease body fat.

Give these beginner exercises a try: Box Squats, Good Morning Stretches, and 2-Arm Swings. Start with a 20-pound dumbbell. These exercises will give you a good overall body workout and give you a good feel for what training with kettlebells is all about. Perform these exercises in a circuit of 3 to 4 sets and work out three times per week. The Box Squat: 10-20 reps. The box squat will help you perfect your squat form, work your legs and hips, plus improve your flexibility. Take a sturdy chair or box; stand about 12 inches in front of it, facing away from it. Your feet should be a shoulder distance apart. Hold the weight in front of you with both hands at about chest level. Remember to keep your weight on your heels and sit back on the box by arching your lower back and pushing your butt back as you descend. Lightly touch your butt to the box and then plant your feet and stand up squeezing your glutes the whole way up or, you can sit lightly on the box and rock back only on your butt then instantly rock forward and stand up. This will also work your mid-section.

The 2-Arm Swing: 15-20 reps. Swings work your hips, inner thighs, glutes, shoulders, back, and help flatten your stomach. You also get a great cardio workout. Place a 20-pound dumbbell on the floor between your feet. Your feet should be shoulder width apart and your knees should track them. Squat down and pick up the weight with both hands. You should feel the weight loading your hamstrings. Then stand up explosively and at the top push your hips forward tucking your tail in. At the same time your arms will project the weight up about waist level. Your arms act as chains holding the weight. You do not use your arms or shoulders to lift the weight. The ballistic movement of your legs and hips is what swings the weight up. When you get to the top with your hips forward, immediately squat back down with the weight descending and swinging through your legs and behind your knees. Continuously repeat the move for 10-20 explosive reps.

Once you have tried this with a dumbbell imagine a three-fold increase in intensity! That is what working out with kettlebells is all about and results come quickly. In as little as a week you can decrease body fat and see more muscle tone and definition. Kettlebells deliver on the promises. When you get the proper form down for the exercises your strength and flexibility will increase rapidly. You will be moving into new and more advanced drills in no time. Adding even more variety and intensity to your workouts. After almost a year I'm still making progress. Plus my workouts are so varied that I no longer get bored. I look forward to working out with my kettlebells every day. Challenge yourself and experience exercise at the maximum level with kettlebells!

For more information on Lisa Shaffer and her NoFearFitness training philosophy, please visit her website at: http://www.nofearfitness.com

Lisa Shaffer's NoFearFitness Products:

	"Get in the Best Shape of Your Life!" A Complete Guide to Kettlebell Exercises and Training More Details Here
	Kettlebell Basics DVD Volume 1 Bringing the Book to Life! Based on Lisa's best selling kettlebell workbook, "Get in the Best Shape of Your Life!" More Details Here