All posts in Kettlebells

UltraClear cleanse & health tips

You know I love to offer health tips, especially about  anti-aging, weight management, and exercise. 

The best anti-aging health tip to maintain the body’s fluidity and strength is using the foam roll, practice regular yoga and perform kettlebell & free weight workouts. I want your body to stay robust, your brain sharp, and your emotions full of joy.

As far as diet goes, so far this year I’ve seen lots of clients do the UltraClear cleanse. I’m asking clients to avoid junk foods and eat less carbs. I’m still telling clients to drink more than 6-8 glasses of water daily. You can drink limewater or lemonwater throughout the day.

Let me know if you want to do the 10 day UltraClear cleanse. Call the office at 310-473-2911

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Circuit training and body fat loss

Order UltraMeal @ the Metagenics link on the home page of the website.

During the past 20 years, I’ve conducted thousands of body composition tests. Those clients that have the best weight loss results and the most consistent results are doing three things: 1) Eating lower carbs and increasing proteins 2) Added resistance exercises to their training programs to boost their muscle power 3) Use UltraMeal medical food shakes. 

As a rehab specialist I advocate kettlebell resistance training  to reduce the rate of injury recurrence; to fortify leg muscles and strengthen ‘weak links’ in the body, including the abdominals, low-back muscles, the gluteals, hamstrings and shin muscles. Resistance work also improves tendon and ligament strength and increases bone density, which decreases the risk of injury. In addition, resistance workouts:

  • Heighten body awareness
  • Upgrade coordination
  • Reduce body-fat levels
  • Improve self esteem

All of these contribute to improved weight loss outcomes.

For patients interested in losing weight, the ideal time to initiate a resistance training program is sooner than later.  I usually need 5-7 sessions over a three to six-week period to get clients to where they can perform kettlebell resistance training at home on there own. But first, I teach clients how to develop a good foundation of suppleness (mobility), then strength, and stamina (endurance).

I’m educating clients about food choices, checking there body fat, and training them to simultaneously lose fat, build strength and stamina.

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I want to get more cut & lean

How do you build bigger muscles? Do you think it’s lots of sets and reps? 

Most people are not lifting heavy enough weights: Lifting heavier weights will get you results. When you were a beginner at weight lifting, you could gain size and strength as long as the weight you used on any given exercise was at least 60 percent of the amount you could lift for a single max-effort repetition. Most people start out lifting with a weight they can lift 15 to 20 times in a single set.  

As you gain experience and get comfortable with the technique, you need at least 80 percent of your 1-rep max to grow bigger and stronger. Now, we’re talking about a weight you could probably lift about 8 times, but that 8th rep should be hard to complete.

Understand this concept: If you typically perform multiple sets of 8 to 10 repetitions for each exercise the weight may be too light. If you are using the right poundadge  (80 percent of your max for 3 or 4 sets), each set would consist of 5 or 6 repetitions only. 

If you are a serious lifter and have been lifting consistently for much of your adult life, you might need 85 to 90 percent of your 1-rep max to see further progress. In a normal workout with multiple sets of each exercise, this might mean only 2, 3, or 4 repetitions per set. There is a problem with this: Nobody can lift near-max weights on every exercise of every workout. You could get hurt and it is exhausting.

I also BioPureProtein & UltraMeal shakes to help reduce fat and increase lean muscle mass www.DrJeffreyTucker.meta’ehealth.com . This combination of nutrition with my 10 week 20 minute fat loss workouts is a great approach http://www.toyourhealth.com/mpacms/tyh/article.php?id=1277.

  

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Sample Kettlebell Program

The first kettlebell maneuver I teach my clients is the swing. It is the most common kettlebell exercise. The swing should be viewed as the foundation exercise and I like to see clients master the swing before other kettlebell exercises are introduced.

Once clients can perform the 2-handed swing, this is a typical progression I teach my clients in the office:

One-Arm Swing. Grasp the handle with one hand in overhand grip with slight elbow bend. Position feet slightly wider than hip width, and assume athletic stance. Upper body should be upright, with chest lifted and shoulder blades retracted. Free arm should be out to side of body. Rotate body slightly, allowing kettlebell to hang between legs. Initiate swing by rocking hips (versus using shoulders to lift bell). Raise bell upward with momentum, and give forceful hip thrust at top of movement. Bell should go no higher than eye level, with bell pointed away from body at end of arm. Allow gravity to bring bell downward in controlled manner. Keep spine at neutral, rather than rounded, at bottom of movement. Perform 10 repetitions in each hand.

One-Arm Alternating Swing. Repeat steps above (one-arm swing), but switch to other hand at top of movement. Perform 10 repetitions in each hand.

Around-the-Body Pass (at waist level). Grasp handle with both hands in overhand grip with slight elbow bend. Position feet slightly wider than hip width apart, and assume athletic stance. Upper body should be upright, with chest lifted and shoulder blades retracted. Release one hand from bell, allowing opposite hand to bring bell behind body. Free hand should grasp bell at back of body and complete the rotation. Grasp kettlebell firmly to avoid dropping it. After 10 repetitions in one direction, repeat 10 reps in the opposite direction.

Figure Eight (between the legs). Grasp handle with right hand in overhand grip with slight elbow bend. Position feet slightly wider than hip width apart, and assume athletic stance. Upper body should be upright, with chest lifted and shoulder blades retracted. Left arm should be out to side and ready to accept kettlebell. Begin movement by handing bell from right hand to left hand through legs from front of body to back. Left hand then brings bell around from back of body to front of body. Continue this figure-eight pattern by passing bell through legs again from left hand to right hand. After desired number of repetitions, repeat in opposite direction.

These exercises provide a good cardio and fat-loss workout, creating a great foundation for other exercises. After a full-body warm-up, perform each exercise for approximately 30 seconds or 10 reps. Do one exercise after another and rest at the end. Repeat the circuit 2 or 3 times depending on your condition and the amount of time you have to train. 

For a one-on-one in-depth kettlebell session, please call my office at 310-473-2911.

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