4 Kettlebell Training Rules To 6-Pack Abs
By: Craig Ballantyne, CSCS, MS
For years fitness “experts” have been preaching the merits of endless crunches and sit ups in pursuit of great abs.
Combine that with the latest low fat diet and the tedious, slow boring cardio and – voila! Instant 6-Pack Abs.
Over time, however, evidence is showing that this just simply isn’t the most effective way to shed belly fat. Unfortunately, the notion of crunches and sit ups has been in-grained into our brains as being the “tried and true” way.
So when I get regularly asked how to lose fat and get six-pack-abs, my answer more often than not, tends to be met with a look of confusion…
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1. Perform full-body exercises.
2. Train your abs the way they were meant to be trained (by forcing them to stabilize your torso, not move it or rotate it).
3. Use some form of interval training instead of long boring cardio.
And the most important rule of all…
4. Eat real, clean food focusing on fruits & vegetables, lean protein and healthy fats limiting grains and refined carbs to a minimum.
That about sums it up in a nutshell and it doesn’t get any simpler than that.
If you’re training with kettlebells, then getting that six-pack is easy if you follow the rules above.
And one of the best exercises to get that 6-pack is the Turkish Get-Up or TGU.
Simply put, TGUs involve you laying on the ground holding a KB vertical with one arm and then performing a series of movements to get you standing upright.
Sounds simple enough, but rest assured, if you use a heavy enough kettlebell and use proper technique, it’s as hard an exercise as they come. And it will challenge you like no other KB exercise out there.
It’s also important to remember that one of the main reasons we train with kettlebells is to simplify our lives and to give us an alternative to going to the gym. The time saved is precious time that can be spent doing more meaningful and impactful things – like spending time with our families & friends.
But it’s not so much what we do in the gym that gives us 6-pack abs and low % body fat, but instead what we do for the other 23.5 hours in the day.
Are we getting enough sleep?
Are we able to handle our stress levels? (Stress will always be part of our lives. So, the real key is finding a way to properly handle it)
Are we eating whole, natural foods?
Don’t get me wrong, exercise plays a critical role in getting lean. After all, it’s still just a matter or calories in vs. calories out – of eat less and move more.
But if you’re using KB exercises and training at least 3 times per week, then, from an exercise standpoint, you’re on the right track!
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training style Kettlebell workouts that will help you burn fat without long, slow cardio sessions, visit www.KettlebellWorkouts.com
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