New Research on Kettle Bells for Fitness Gains

Two new research studies have been released showing the positive effects of kettle bell training on fitness improvements.

P. Manocchia et al, Journal of Strength and Conditioning Research: January 2010

Subjects were tested on a variety of fitness tests (barbell clean & jerk, bench press, vertical jump, and back extension) to measure strength, power, and endurance. After 10 weeks of a kettle bell training program 2 days per week subjects showed significant improvements in bench press, barbell clean & jerk, and back extension. Vertical jump remained the same.

Farrar et al, Journal of Strength and Conditioning Research: April 2010

This study measured the effects of kettle bell swings on the cardiovascular and metabolic demands of the body. The results showed that kettle bells swings elicit a sufficient intensity to create a metabolic challenge (fat loss) to the body, as well as challenge the cardiovascular system.

If you aren't using kettle bells regularly or would like to get started using them in an exercise program to help you lose fat. Call us today at 724-698-7897 for your 30-Day Trial Membership for only $39.

Live Fit,

Josh

www.defined-fitness.com

10-Day Fat Loss Fast Track!!

Everyone wants the magic pill and is looking for the quick fix. The media and advertisers lead you to believe there is one. But, the truth is that there are no quick fixes for weight loss and if it sounds too good to be true it is.

However, the 10-Day Fat Loss Fast Track is as close to a quick fix as you will get. Following this program you can expect to lose 5 pounds in 10 days and some have even lost as much as 10 pounds. That is fat loss, not muscle loss, which is what other diet programs use to show weight loss.

But there is a catch. After the 10 days you must continue with a strength training program and eating a healthy diet or the weight will return. Oh, and did I mention it's hard? But, isn't something hard worthwhile?

So if you're ready to lose some fat really quick, need to drop a few pounds for a big event, or just want to jump start you weight loss this program is for you.

The 10-Day Fat Loss Fast Track starts May 1st and registration ends May 1oth. Each participant must pay a $99 registration fee. This will give you access to a fat loss specific exercise program, 3 coaching sessions with a fitness coach, unlimited access to the facility, and unlimited access to all Group Fitness Coaching Sessions.

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www.defined-fitness.com

Get The Most Out Of Your Workouts

Two new research studies were released last month. (Thanks to Alwyn Cosgrove for bringing them to my attention.)

Study #1

Kelleher et al

The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults.

JSCR 2010 Mar. 17

This looked at traditional weight training (e.g. performing on set of one exercise resting and repeating the same exercise) compared to to circuit training (reciprocal supersets).

The findings where that the circuit group burned more calories per minute in less time. So if time is an issue, which it almost always seems to be, you are better off using circuits of multiple exercises to burn body fat.

Study #2

Paoli et al

Effects of three distinct protocols of fitness training on body composition, strength and blood lactate.

JSMPF. 2010 Mar;50(1):43-51

This study looked at a low-intensity only circuit group, an endurance (cardio) only group, and a high-intensity circuit group.

The findings where that the high-intensity circuit group had the greatest reductions in body weight, percent body fat, waistline circumference, and had the greatest increases in strength.

What does this mean to you? If you are looking to lose body fat and drop a clothing size or two you need to be doing high-intensity circuits. Not spending hours on end on the cardio equipment or walking.

Live Fit,

Josh

If you are ready to lose body fat and trim your waist for this summer. Get started with our 30 Day Trial Membership for $39. Call 724-698-7897 to get started and for more information!