A swing workout compares favorably with top calorie burners such as cross-country skiing, but smokes skiing for convenience -- keep a kettlebell in your spare room or at the office for a quick burn anytime, no snow required. All you need to add is the final puzzle piece -- a clean diet -- to readily lose weight with the swing.
Items you will need
Step 1
Track your weight each day at the same time to record your progress and remain on course. You can readily track your results using an online weight tracker. Measure your chest, waist and hips weekly, as well, to monitor your changing shape.
Step 2
Devote alternate days -- three or four a week -- to a kettlebell workout that includes the swing. Warm up with arm swings, wrist curls, light jogging from side to side and faster jogging in place with high kicks. Select a weight that you can manage for at least 30 seconds with a two-handed swing, which may be 15 to 20 pounds for women and 25 to 30 pounds for men.
Step 3
Perform the swing with proper technique, pushing your hips forward so your lower body propels the kettlebell to around chin or eye height; avoid having your shoulders “pull” the bell into position. As a beginner, you can start with three sets of 20 to 30 seconds each. Finish your last set by recovering in the low position -- that is, letting the kettlebell swing between your knees in a limited arc, and then stop.
Step 4
Work up to at least five sets of one-minute swings, with one minute of rest after each set, and then reduce your rest time gradually to 30 seconds, advises author Tracy Reifkind, who lost more than 100 pounds working out with kettlebells and cleaning up her diet. Your ultimate goal, she says, is to “swing as long as you want.” Reifkind developed a progression she calls the roundabout to allow exercisers to work on their endurance. Start with a two-handed swing, followed by a one-handed swing, another two-handed swing, and then a one-handed swing with your opposite hand, and continue for 30 seconds. Keep up your progress by switching to a heavier bell as your strength and endurance improves, and by working toward 60 seconds or more of swings.
Step 5
Institute a calorie-controlled, healthy diet as part of your weight-loss goal, designed to have you burn more calories than you ingest. Get out of the habit of unplanned eating and into the practice of planning and preparing meals ahead of time, writes Reifkind in her book, “The Swing!: Lose the Fat and Get Fit with This Revolutionary Kettlebell Program.” She suggests emulating folks with low body fat who tend to eat the same meals routinely and streamlining your menus. “The Complete Beck Diet for Life” also advocates “thin-people” behavior, including dealing calmly with hunger, avoiding emotional eating and resolute internal pep talks to overcome temptation.
Items you will need
- Weight scale
- Measuring tape
Step 1
Track your weight each day at the same time to record your progress and remain on course. You can readily track your results using an online weight tracker. Measure your chest, waist and hips weekly, as well, to monitor your changing shape.
Step 2
Devote alternate days -- three or four a week -- to a kettlebell workout that includes the swing. Warm up with arm swings, wrist curls, light jogging from side to side and faster jogging in place with high kicks. Select a weight that you can manage for at least 30 seconds with a two-handed swing, which may be 15 to 20 pounds for women and 25 to 30 pounds for men.
Step 3
Perform the swing with proper technique, pushing your hips forward so your lower body propels the kettlebell to around chin or eye height; avoid having your shoulders “pull” the bell into position. As a beginner, you can start with three sets of 20 to 30 seconds each. Finish your last set by recovering in the low position -- that is, letting the kettlebell swing between your knees in a limited arc, and then stop.
Step 4
Work up to at least five sets of one-minute swings, with one minute of rest after each set, and then reduce your rest time gradually to 30 seconds, advises author Tracy Reifkind, who lost more than 100 pounds working out with kettlebells and cleaning up her diet. Your ultimate goal, she says, is to “swing as long as you want.” Reifkind developed a progression she calls the roundabout to allow exercisers to work on their endurance. Start with a two-handed swing, followed by a one-handed swing, another two-handed swing, and then a one-handed swing with your opposite hand, and continue for 30 seconds. Keep up your progress by switching to a heavier bell as your strength and endurance improves, and by working toward 60 seconds or more of swings.
Step 5
Institute a calorie-controlled, healthy diet as part of your weight-loss goal, designed to have you burn more calories than you ingest. Get out of the habit of unplanned eating and into the practice of planning and preparing meals ahead of time, writes Reifkind in her book, “The Swing!: Lose the Fat and Get Fit with This Revolutionary Kettlebell Program.” She suggests emulating folks with low body fat who tend to eat the same meals routinely and streamlining your menus. “The Complete Beck Diet for Life” also advocates “thin-people” behavior, including dealing calmly with hunger, avoiding emotional eating and resolute internal pep talks to overcome temptation.
