THE 10 DAY ULTIMATE FAT LOSS BODY SHAPING WORKOUT

By

Steve Gould M.S., RKC, CSCS

The 10 Day Ultimate Fat Loss Body Shaping Kettlebell Workout

This program is demanding, but it will produce significant results in body fat loss and body composition improvement when followed exactly as outlined. The key requirement is a 10 day commitment on your part. At the end of these 10 days you will see significant changes occurring in your body. These changes will provide you with a running start and a sound overall conditioning basis for continuing your training and your pursuit of a natural, trim, fit athletic look. The program followed to the letter will help you on your road to achieving your fitness goals. The program is to be terminated after 10 days. At the end of these 10 days one should adopt a different training protocol. I would suggest the PHA 12 week program which can be down loaded from www.kettlebellopus.com.

Most of the exercises require 2 kettlebells of the same weight. The weight should allow you to complete 12 repetitions comfortably and still be able to move quickly from one exercise to the next exercise without a rest break. Do not try to use heavy weights; the emphasis is on proper performance of the exercises. Having said this, some exercises may incorporate heavier bells if desired. The training protocol used in this program is call circuit training. 9 specific exercises comprise each circuit. Complete all 9 exercises without resting. That completes one circuit. The number of circuits for the first 5 days comprises Phase 1 of the program and should be as follows:

Day 1 1 Circuit Day 2 2 Circuits Day 3 3 Circuits Day 4 4 Circuits Day 5 5 Circuits

During the first 5 days, you MUST workout twice a day with each session separated by a minimum of 3 hours (6 or more hours is preferred). Phase 2 begins on the sixth day of workouts. You will perform the exact same exercises. On days 6 10 workout just once a day and complete 4 total circuits. At this point you may wish to incorporate heavier weights for some exercises. Still use only as much weight as will let you perform the exercises correctly.

The 10 Day Ultimate Fat Loss Body Shaping Kettlebell Workout

1. Kettlebell Swing - keep back straight with head, back and tail bone all in one straight line - keep the head up and looking forward - fold at the hips and sit back rather than down

- hike pass the kettlebell through the legs

- extend the hips and knees fully on top keeping the arms loose ; kettlebell forms an extension of the arms

2. Floor Press - Safely pick up bells one at a time - keep forearms and wrists straight and vertical

- press kettlebells straight up keeping the shoulders pressed down

3. Alternate Kettlebell Row -perform alternating bent over rows -pull one kettlebell up with the elbow pointed out to the side as the other kettle bell is lowered -keep back straight -pull and stretch lat\rhomboid\rear delts

4. Double Kettlebell Military Press -clean to rack position -brace the abs, tense the quads, tense the glutes, crush the kettlebell handle -

-keep shoulders in socket -press and lower from the lat -press in an arc pushing against the kettlebell with your forearm

-lower by pulling arm down and across with lats to rack position

5. Tricep Crush Extension -crush one kettlebell between your hands -press bell up straight overhead

-lower the kettlebell behind the head -extend the arms to full lockout on top

6. Bicep Crush Curl -crush the kettlebell between your hands -curl the bell and lower while keeping the crushing tension on the bell

7. Standing Wrist Curl -grip the kettlebells tightly

-with tension and a strong contraction wrist curl the kettlebells up and toward the body

8. Russian Twist -hold kettlebell by the bottom -lean back and bring the feet off the floor

-rotate the kettlebell and upper body to one side looking at the bell -rotate the knees in the opposite direction; repeat to other side to complete one repetition

8. Front Squat -clean kettlebells to rack position

-keep heels planted with knees tracking the toes

-fold at the hips, sit back then pull your body safely down until the hamstrings touch the calves

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Basic Eating Principles There are an incredible number of diets in existence today. It is no secret that something upwards of 90% of those who lose weight on a particular diet gain that weight (and often more) back within the next year or two. Instead of a diet, one needs a sound eating strategy. A sound eating plan can be built on the following principles: 1. Take Jack Lalannes advice: If God didnt make it, dont eat it. In other words eat as close to nature as possible. 2. Eat 4-6 small meals a day to help boost your metabolism and make more efficient use of the food consumed. 3. Build your meals around lean protein sources, fresh fruits, and fresh vegetables. 4. Drink water and green tea eliminating soft drinks. 5. Zig zag your calorie intake each day; i.e., do not eat above your calorie level, but alternate with sub maximal intake days.

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6. Meals should be generally built along a 1, 2, 3 guideline: 1 part healthy fats, 2 parts lean protein, and 3 parts carbohydrates (fresh fruits and vegetables preferably low on the glycemic index).

In Conclusion

Train consistently and follow the kettlebell workout faithfully. Adopt a clean, healthy eating plan incorporating the above principles. Ten days of strict dedication will produce significant results and will help establish habits to improve your health and get you in top shape. When this 10 day plan is completed, move on to another workout strategy. I suggest the PHA 12 week kettlebell program which can be down loaded from www.kettlebellopus.com. This program will develop the entire body helping to build strength, shape and endurance.

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