I’ve heard a lot of different things about kettlebells from they are the greatest invention ever to they are completely worthless. And like most things the truth lies somewhere in the middle and the utility that you get from kettlebells is going to rely on what your goals are. For example are you trying to get a jacked chest and bodybuilder type body? Then kettlebells aren’t going to be your best bet. Trying to build up your maximal strength levels? Again kettlebells aren’t going to be your best bet.
Could you use kettlebells for such things? Yes and depending on how untrained you are could develop both of those with kettlebells. But they are not the best tool for the job. However if you’re looking to get your heart rate up, burn some fat, and develop some “functional” strength then kettlebells are going to be a tool you definitely want to use. Now first off this daily routine is not to replace your regular workout but rather to be used just to get limbered up, build some muscle and strength, as well as lose some fat.
A Word About Fat Loss
Alright before we jump into this I want to talk a little bit about fat loss. First off your nutrition is going to matter a hell of a lot more than any workout that you are doing when it comes to fat loss. You can’t out train a bad diet when it comes to aesthetics. Regardless if you’re trying to build slabs of muscle or if you’re trying to cut up for the beach (or just your general health and well being). So don’t start doing this routine then eat fast food and lots of carbs and sugar then complain that it doesn’t work.
Also remember this is to be done in addition to lifting or for someone who hasn’t had much experience lifting and wants to get moving. This won’t turn you into Arnold but it will prevent you from gaining weight and being useless. The poundage is going to depend on you. I use a kettlebell that is 35 lbs that is about the same as one pood which is what they use for kettlebell testing and what not. Use what works for you, some will have to use lighter and some may use heavier. You’ll know what you need after about a week in.
The Daily Routine For Fat Loss
Alright so now what you’ve been waiting for the daily routine for fat loss. I don’t do these back to back as a circuit although they could be done that way (though you’d have to adjust some things) and if I have a particularly heavy squat day or something I may not do these at all. This is really just so I have never have a day when I’m not doing some amount of work outside of general living. That everyday I’m at least doing something. Also I do these using only one kettlebell, not particular advantage I’m just too cheap to buy a second at the moment. Alright now for the routine.
10 x goblet squats
10 x swings
10 x overhead press (each arm)
10 x cleans (each arm)
10 x single leg deadlift (each leg)
10 x swings
10 x goblet squats
You’ll notice that that ends up in one hundred reps total.
Fat Loss Tips
Like I said this isn’t meant to be the only thing you do unless you are just starting out. This is meant to be done in addition to whatever else your doing. Hell depending on your work capacity you could use it as a warm up. Also this gives you something to do on off days instead of just sitting around. Also a great way to get others involved in lifting with you. It’s not high intensity and teaches them the basics of movement. Alright now for those fat loss tips.
Stay hydrated. Drink a lot of water. Stay away from carbs and sugar. Get adequate sleep. Losing fat isn’t rocket science after all. Put in the work, eat right, and recovery right and you’ll get a body that performs and looks right. I also think there is something to be said for doing something everyday. If just for the commitment alone. You could also use this as a challenge for some who doesn’t lift to do this for 100 days or something other number that gives them something to shoot for.
For example for 90 days (people like that number more).
- Only drink water during the week.
- Do this workout everyday.
- No carbs after 5.
The average person would do well to follow that and see the changes that happen. Alright so there you have it a simple daily kettlebell routine to help shed fat and keep muscle in the process.
If you have any questions you would like to see answered in a future post send them to me at charlessledge001 (at) gmail (dot) com. If you found value in this post then I would encourage you to share this site with someone who may need it as well as check out my books here. I appreciate it. You can follow me on Twitter here.
-Charles Sledge
